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Can you see your self walking down the street at your favorite location looking and feeling great.

Or as you stroll down the beach and you notice people glance over there shoulders to admire your beautiful ripped abs that belong to you. Feeling so confident in your self that your vacation seems perfect like a dream.

You pinch yourself and realize that you have arrived.

Everyone in this green earth would love to have six pack abs and be fully healthy.  Can everyone archive this goal?  Yes. We people where created for excellence so yes, anything is possible.  Although some may find it difficult to reach personal goals, anything is possible if you have an optimistic and positive outlook on life.

“Life is not fair” We can begin our day very positive, but by the end of the day if you are not fully focused of your objective and constantly thinking of your aspirations you can be a victim of procrastination.

We as humans tend to enjoy the path of least resistance.  Justifying our excuses and having procrastinations of our objectives.  Nobody said that being discipline was easy.  As a matter of fact here are some examples of things we tell ourselves unconsciously that keeps us from hitting our goals: “I would love to workout, but I don’t want to be sore for tomorrow’s barbeque.”, “I will have a free day this weekend therefore I will stuff my face with cookies and milk.”, “I love the gym, I just don’t have time to go anymore.”

The interesting thing is that we make ourselves believe such things.  When in reality it is just bogus.

The secret to success is not overworking but being in control of your thinking and outlooks in life.  Whether you are looking to lose a few pounds or get in shape for bodybuilding competition, please under any circumstances don’t let yourselves of any excuses.

Here are some helpful mindsets that will help when you get back on track when you feel you are buying your excuses:

One:  Always tell your friends and family about your goals.  Telling your acquaintances about your goals is great.  Some will take you serious and some won’t.  But the reasoning behind this is that they can help you be on track.  When you are genuine with people they respect that, and sometimes are willing to help you out.

Two:  Setting goals with a partner or friend.  Often times having a workout partner or a dieting parter will make things better for everyone.  Besides a little competition, a little encouragement from a workout buddy makes a huge difference.  Pick someone that you enjoy being with and someone that you know will help you when you feel a bit down on your self.  Friends are incredible at picking one up and making us feel great.

Three: Writing down your aspirations and visions.  Get a notepad right this moment, and jock down all of your goals and aspirations.  On a piece of paper make a line down the middle.

In one side have your “goals” and the other have “aspirations” example. Goal #1 Lose 10 pounds this month. Aspiration  #1   Lose 10 pounds so I can buy a new pair of jeans, and so on.  Make sure they are in detail and also try to make them very personable.  Soon you wil  develop these mental changes that will change your life forever subconsciously.

Also Take note of the times you are at your lowest in energy and pull out your sheet and read those to you out loud.  Might sound kind of weird but it works.  Professional athletes do it everyday.  Why not you?

Getting in top shape is harder than it looks.  It takes discipline and full commitment. Its rewards are priceless and the amount of  confidence you get when you are watched or check out is amazing.

Or even if you simply just want to live an incredible healthy lifestyle and carrying on that mindset to your family and kids, is absolutely worth it.  Stay focused, stay in the fight and we will see you in the beaches of the world sporting your ripped abs.

Check out Crossfit Singapore @ CrossfitHub.com, their Crossfit Journal is an interesting read! I heard that the actors from the 300 movie trained with exercises that are adapted from and pretty similar to the Crossfit system!

=> What is Crossfit?
=> Crossfit box jump
=> Crossfit WOD

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Will this sound like a lot of work?

Don’t worry; we’ll make it simpler for you.

Here are the tips that you need to get your diet fitness plan off the ground and allowing you to improve your health considerably!

1. Eat more fruits and vegetables. Visit your favorite recipe sites on the web and look for vegetable recipes that aren’t rich with sauces, butter or creams.  Add one new recipe to your diet each week.

2. Start looking for leaner cuts of meat. Remember, meats that are high in saturated fat are clogging your heart.  One good switch is with ground meats.  Don’t reach for beef, but replace at least part of it with ground turkey or pork.  You won’t notice the taste difference.  Eat more fish, chicken and pork over beef.

3. Reduce portion sizes. No food in one sitting should be a larger quantity than the size of your palm.  To help you to not feel hungry, eat a bit slower.

4. Visit the website of the American Heart Association to get heart healthy recipes. Try to look for ways to improve your current recipes through replacing butters, salts, unhealthy foods with foods that are better for you.  Look at your grains.  Replace white rice and pasta with whole grain.  Replace white bread with whole grain bread.

5. Remove soda from your diet. This single movement alone will improve your health considerably.  It adds weight to your body and it causes all types of health risks later in life.

6. Look at labels. Learn to read labels so that they tell you what’s in the foods you eat.  Reduce the amount of fat, cholesterol, and sugars in the foods that you eat.

If you need to lose weight, then you need to consider a calorie reduction.  Dropping just a small amount of weight means that you need to eat less and do more physically.

There is no fad diet that is more comprehensively safer and effective than just that:  eat less and get more exercise every day.

Eating healthy isn’t an option if you wish to increase your lifespan and increase your health.

While you may love food, learning to make healthier recipes shouldn’t be something you put on the back burner because you are too busy, don’t like those foods (you probably don’t know what they taste like anyway!) or you think its too much work.

Food is a requirement to living and a healthy diet is an essential part of living a long life.  Don’t make sacrifices here for speed, convenience or habit.

Remember; while making changes at first is a challenge, you will get into the habit and will eventually love the differences you have made, guaranteed!

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Take a look at yourself right now. What do you see?

If you are unhappy about any part of your body, chances are good that area of your body is bothering you because it’s an unhealthy area.

Here are some questions to ask yourself to determine where you stand right now.

• Do you have aches and pains in parts of your body that are not from an injury?

• Do you have clothing that doesn’t fit parts of your body well?

• Do you struggle to do physical activities? Do you avoid them because you know you can’t do them?

• Are you unhappy with the way that your body looks? Do you avoid looking in the mirror?

• Have you been told by your doctor, your family or others that you need to consider your fitness? If so, then you need to begin by understanding that change needs to happen.

There are several tools that you need to use to determine your health level currently. You can find calculators for many of these available to you free of charge on the web.

You need to use them to understand exactly where you stand right now.

• Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. You need this number to be there, but it needs to be in a certain range to be healthy. For adults, this is generally 120 to 139/80 to 89. Ask your doctor where your blood pressure is.

• Body Mass Index: Your BMI is a measure of the percentage of fat on your body. The higher this number is, the more prone to health risks you are.

• Ideal Weight: In comparison to your height and body structure, your ideal weight is the weight that you should be, ideally. These three things are critical elements for you to take into consideration when considering where you stand right now. But, there’s much more for you to consider.

One thing that we want you to do besides getting the above information is to grab a tape measure and get one of the most important measurements out there: your waist.

Your waist is important because it is the indication on your body of your potential health risk. Those that have a larger midsection are most prone to health risks.

This is an important piece of information because of how vital it is to your health. Those that have a large midsection are the most prone to heart problems.

The fat that is here will push into your body, causing difficulty for each organ there. Your kidneys, your lungs and even your heart are suppressed. In effect, the fat here is likely to be what kills you, if you are overweight.

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Okay, here is comes. The awful, limiting diet that’s going to make your taste buds go permanently bland is up next, right?

NO! You don’t have to be limited by what you can eat because most food that is available that is in its natural state is just fine for you!

In fact, if you give it a try you may find that you like these foods better than you do the high fat, high cholesterol foods that you currently are eating.

Foods are a main part of why people are unhealthy and therefore it is a mandatory part of improving your health to improve your diet. If you can not commit to making changes here, your diet fitness can threaten your life through disease and even early death.

Yet, much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet.

That’s exactly what you need to strive for here. We’ve already talked about what foods you need to eat for a healthy diet, now you need to consider how you will make changes that you can actually live with.

Here are several key areas to make changes and exactly how you should make them. Don’t fret about the foods you love, remember moderation is the key factor in real diet fitness health. Heart Health Improving your heart’s health is essential. For this, eat lean cuts of meat.

Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being. In addition, there are various foods that can help you to improve your hearts health.

For example, replacing the vegetable oil in your diet with olive oil, in moderation can improve your health. Garlic is a great antioxidant for your heart too. Reducing the amount of sodium that you take in is also a key factor in improving health.

Instead of using a lot of salt, try other flavor additions to your dishes. 1. Consume more fish. You should try to consume at least 2 to 3 servings of fish per week.

Or take a supplement of fish oil.

Eat unrefined whole grains as they add fiber to your diet which reduced your cholesterol and keeps you feeling full.

Improving Health Risks Another very powerful tool that you have when it comes to diet fitness is that of improving your health through the foods that you eat.

Your weapon is that of antioxidants! Antioxidants are powerful nutrients that are in fruits and vegetables.

A good way to know if they are in the foods that you are eating is to look at the color of the food. The darker, richer and brighter the color is, the more antioxidants are in it. Antioxidants can help to transform your health.

They can help to repair damage to cells throughout your body and thereby make you look and feel younger. They can help to unclog your heart’s arteries from cholesterol.

And, they help to remove toxins from your body which means a reduction in risks of cancer. Using antioxidants for your overall health is a key factor in improving your health!

While you can get many of them through supplements, you should instead consider getting them from whole foods as they are richer as well as tastier that way!

Eat Whole Foods One of the best things that you can do for your health is to eat whole foods rather than foods that are pre-made.

Yes, you are in a hurry and who has time to chop up vegetables? Well, there are reasons why an investment in a bit more time here can literally save your life.

Many foods that are pre-made contain high amounts of preservatives, or products that are placed in foods to keep them fresh and looking good. Some of these preservatives can clog up your heart, can lead to increased health risks for cancer and they put the pounds on.

The trick you should follow, then, is to visit your grocery store and walk around the outside aisles only as much as possible. No boxed dinners, no frozen entrees.

The produce section is your friend filled with riches. Meats, milks, eggs and other fresh products usually line the walls of the building. Avoid the aisles and you’ll improve your health overall.

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Do you enjoy a nice long soak in a hot tub full of water hot enough to blister your skin?

Who doesn’t? How about spending time in a steamy sauna with sweat pouring off your body?

Maybe you like turning your thermostat down in the winter till it’s so cold you can see your breath in the house when you talk? If these activities appeal to you then slap yourself on the back (yes that will burn calories too) because heating yourself up and chilling yourself down have been shown to boost your metabolism by about 20%. Speaking of heat, add a bit of spice to your life and your food.

Studies have shown that eating spicy foods, those with cayenne pepper, or jalapeños or chili peppers will give a boost to your metabolism as well. Ole!

Sleep

You thought that getting a good night’s rest was just to avoid getting those matching bags under your eyes, didn’t’ you? Well, think again. Research has shown that if you get enough sleep at night, up to 8 hours or more (if you need more) it will keep you from gaining weight.

People who do not get enough rest are more prone to gaining weight. So get some rest. While you’re resting, you’re avoiding stress. Stress is known to increase your chances of gaining weight.

Stress releases a steroid called cortisol which depresses your metabolism, thereby encouraging your little soldiers to conserve calories as fat. Avoid stress at all costs.

In the battle of the bulge and the fight against fat, boosting your metabolism is one of the best weapons you can have in your arsenal.

Learn that increasing your metabolism means not starving yourself, it means getting out there and putting on some lean muscle mass, eating small meals throughout the day to keep your blood sugar level and it even means avoiding stress.

Getting your internal fire burning will help you lose weight and feel better about yourself. Who could ask for more?

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