Please find enclosed our selection of inspirational quotes, tips and sayings. We will add to these in the future so please bookmark this page. Also, please feel free to right-click copy any image and share on your social network. Also, please check out our extensive self-help library in the member's area.

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What Are The Benefits of Being Self-Disciplined?

What Are The Benefits of Being Self-Disciplined?

The truth is, self-discipline makes your life better in every single way. When you work on
building your self-discipline in all aspects of your life, you’re going to end up happier, more
successful, and physically healthier too. There are many reasons why being self-disciplined
benefits your health, so let’s look at a few:

Your Standards Go Up
When you have self-discipline, you’re able to get up on time, get to work on time and get your
work done promptly. You’re also able to incorporate exercise, eating right, and making
regular doctor visits due to your ability to understand that setting small daily goals will ensure
you reach success. When you get that, you can make bigger and better goals with higher
standards because you know how to do it.

You Eat Better
You’re not going to be tempted by that chocolate cake at the lunchtime meeting with your
colleagues. Instead, you’ll completely ignore it because you know that you have some apple
pie that you’ll be eating on Saturday at your family dinner. You also know that eating cake and
pie too often will make you fat. You have no problem saying no because you understand the
power of small choices.

You Move More
Because you know that moving is something that will make you healthier, give you more
energy, and help you get through the day with more power, you exercise intentionally. When
you exercise that way, you will be healthier in every single way. Self-discipline helps you
create a daily habit of exercise that you make time for on purpose, and that makes you

You Sleep Well
Self-disciplined people tend to stick to a standard day. They get up and go to bed (for the
most part) at the same time each day. This is what helps them get on a normal schedule, find
ways to fit more into each day and get to bed on time. They can sleep the recommended 7 to
9 hours a night depending on their personal needs.

You Go to the Doctor
You know that being healthy means that you need to get to the doctor for your yearly
physicals and so forth. A self-disciplined person will do things on a schedule instead of waiting
until they are too sick to get good care.

You Don’t Over-Drink
You’re not the least bit tempted to over-drink. You keep track of your drinks and switch off
with water if it’s going to be a long night so that you don’t drink more than the recommended
two or at most three drinks during a party. This ensures you still make good choices.

You Maintain a Healthy Weight
Because you regularly weigh yourself and understand the relationship between body weight
and belly fat to health, you stay on top of that. When you maintain a healthy weight, you’ll
have more energy to get through each day.

Your Emotions Are Steady
Because you’re not rushed, pressured, or stressed – a no-drama day does that for you - you'll
be able to keep your emotions steady and not become a moody person. In fact, even if you do
have a moment of anger, you’re able to control it because you have such a good handle on
your emotions.

You Think before You Act
Because of your ability to think things through, match the situation with your values, and then
make a choice based on that knowledge, you tend to make better decisions which benefit
your health by avoiding dangerous situations.

Before you try any diet, or any potion or pill, try improving your self-discipline. More than
likely it will be the main thing that you can point to as to the reason for your success. In fact,
it’s probably the reason anyone experiences success regularly.

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The Secret To Cardio Training That Could Double Your Results… In Less Time!

The Secret To Cardio Training That Could Double Your Results… In Less Time!

Traditional long form cardio is getting bashed all over the place nowadays.

It's not my favorite form of exercise either, nor do I think it's the best option for fat loss and overall health and fitness.

At least not if that's all you’re doing.

But cardio can definitely be effective and have its own place as part of a well-designed fitness program.

Cardio should be one component of your program, not the only component.

Then the question that gets asked a lot is, "if I'm training for fat loss, when should I do my cardio, before or after my weight training session?"

Great question! You're on a roll! Oh, wait! That's just the same question asked again!

So, weights then cardio, or cardio then weights?


The answer is… Weights then CARDIO!

So why resistance training first?

For starters, if you do cardio first, your weight training performance (and results) will suffer.

Here's a dirty little secret cardio bunnies and makers of "aerobics" dvds don't want you to know.

Intense, high quality weight training is MORE effective for taking fat off and keeping it off than cardio!

Hit the weights while you're fresh, then move to your cardio. Yes, of course, you can do a few minutes of a general warm up if you need it.

Glycogen Depletion

By hitting the weights first, you'll also deplete your glycogen stores, leaving your body primed and pumped to dip into its stores of excess body fat to fuel the cardio portion of your workout.

The flip side of that is that fat is not an efficient fuel for weight training. Glycogen is the preferred source of fuel for short, intense muscle contractions.

By hitting the weights first, you've allowed your body to have the preferred muscle fuel available and primed it to burn fat as soon as you start your cardio. NICE!

If you want to be efficient and MAXIMIZE your results, it's strength training first, then cardio!

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Lifestyle Changes To Maintain Weight Loss

Lifestyle Changes To Maintain Weight Loss

While New Year’s may be the trigger for your resolution-setting, motivation-gaining lifestyle change, it’s important to understand that being well is a 24/7/365 job.

By finding ways to stick to fitness, by partaking in physical activities you love and eating foods that are not only healthy but that you enjoy, you will find yourself on a path to a much healthier life.

Believe in yourself and your capabilities and before

you know it, you’ll be blowing past those New Year’s Resolutions and into even healthier territories.

So in saying that, the following things will help you incorporate health into your daily lifestyle so you are living it everyday of your life rather than a fly by night fad.

Practice Moderation-

Denying yourself from eating sweets ever again in your whole life just isn’t fun, let’s face it. Allow yourself treats in moderation. If you want a cupcake, have one, just have it after a hard workout. Plan smart and you’ll still be able to enjoy what you love without derailing your progress or maintenance.

Expand your Palate-

Try different foods on a regular basis. You may find that the broccoli you despised as a kid is actually now one of your favorite vegetables. Keep your taste buds on their toes and incorporate new healthy foods to keep things from getting boring.

Drink Lots of Water-

Often times we think we’re hungry when we’re actually just thirsty. In addition to staving off hunger, drinking water helps regulate body processes and keeps skin hydrated. If you’re a coffee or tea lover, be sure to drink equal amounts of water per ounces of coffee or tea. So, if you have an 8 ounce serving of coffee, also drink 8 ounces of water.

Eat Small, Frequent Meals-

Eating regularly helps control and maintain blood sugar, so you won’t have any sudden drops or spikes, which often signal us to eat. Cortisol, the stress hormone, also rises after we don’t eat for a few hours. Have small, healthy snacks with you wherever you go to avoid finding yourself inhaling a Big Mac.

Be a Picky Diner-

Don’t be afraid to ask for modifications to menu items when dining out at restaurants. If you order vegetables, ask that they be cooked in olive oil, not butter. Ask for half of your entrée to be boxed before it’s even brought out. Ask for sauces and dressings to be served on the side instead of on the dish or salad. There are tons of calorie traps lurking at restaurants, but if you’re smart, you can work your way around them.

If you incorporate these little lifestyle tips now, you will be well served in your future health.

Well we’ve reached the end of our super simple guide to kickstart your weight loss journey successfully, hope you’ve picked up some great tips that will ensure long term healthy weight loss. Get started today!

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Exercise To Incinerate Body Fat

Exercise To Incinerate Body Fat

It’s important to decide what type of working out you want to engage in- lifting weights, dancing, swimming, biking, etc.

It’s important that whatever you choose, you choose something that you enjoy doing, to increase your chances of sticking to it. If, for example, you choose weight lifting, you could start off with a workout that looks something like this:

  • 3 days a week, lift weights
  • Each time, do a full-body workout
  • Begin with stretches and some cardio to warm up
  • Do 3 sets of 8-12 reps of one exercise per each body part (i.e. shoulders, hamstrings, biceps, abs, etc.)
  • Stretch as part of a cool down routine

If you decide to do just cardio instead as a starter, you could do something like this:

  • 3 days a week, do cardio
  • Each time, you can either do the same form of cardio or switch it up (i.e. elliptical trainer, treadmill, bike)
  • Begin with stretches and some very easy, slow-paced cardio to warm up
  • Workout for 15-30 minutes, depending on your ability level
  • Stretch as part of a cool down routine

It’s important to start off slow and gradually build up. With weight lifting, you can add more weight to your lifts as you progress.

With cardio, you can add more time to your sessions as you progress. You don’t want to jump in head deep and not have anywhere to progress to or over train and get burnt out. Baby steps are key when starting a workout program.

Once you reach your initial goal, you may find yourself setting another one, and that’s great. It’s important to always have something to work towards or look forward to. When you are able to view fitness, health and wellness as a journey and not just a destination, you will find it much more enjoyable.

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A Day Of Healthy Eating

A Day Of Healthy Eating

Sometimes we get stuck for ideas and just don’t know what to eat. We may have all the choices but actually seeing a healthy eating plan is a different thing altogether.

In the following set menu for the day you will see a structured eating plan without being restrictive. Always remember to get in at least 10 glasses of water throughout the day. Feel free to use as is and then supplement one choice for something else. The key is consistency and persistence.

Meal 1

1/2 cup Natural Oatmeal (can add cinnamon and a few

berries [strawberry, blueberry, raspberry, blackberry,



3 Egg Whites to every Whole Egg

Chopped Onion

Chopped Pepper

Black Beans

Green Tea

Meal 2

Raw Almonds or Cashews

Meal 3

Chicken Breast (Garlic & Pepper Seasoning & chopped onions)

Mixed Vegetables

Pinto Beans

Meal 4

Salmon or Tuna (chopped in salad if you prefer)

Large Chopped Salad (onion, peppers, broccoli, tomato, cucumber, macadamia oil and vinegar)

Meal 5

Raw Almonds or Cashews

Green Tea

Now we have seen a healthy eating plan in action, it’s time to start getting active and adding an exercise program into the mix to supercharge your weight loss and increase your health. Let’s get active!

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Effective Tips To Burn More Calories

Effective Tips To Burn More Calories

When trying to lose fat and build some muscle so you can reshape your body, it helps to find simple tricks to eliminate or burn more calories, whether it's through your workout program, or through your nutrition plan.

Here are five simple nutrition tips that will help put your body in fat burning mode. This will help you get even more out of your workout plan, helping you make even faster progress.

1. Eat More Vegetables.

Simple sure, but how many people really do it? Try mixing and matching fresh vegetables for variety. Besides the numerous health benefits, most veggies are full of fiber, which will fill you up, as well as burn more calories than eating other foods.

Yes, frozen vegetables are just fine. In fact, frozen fruits and vegetables have shown to be more likely to hold their nutrient value versus fresh because of things like the time they sit after being picked before you have them at home and eat them.

2. Go Ahead And Snack

Just snack on good stuff, like raisins, nuts (especially almonds), veggies and most fruit. Not dried fruit, though. Have you ever looked at the calorie count and ingredients of most mixed nut and fruit “trail mix” products? It's not pretty!

  1. Speaking Of Nuts, Add Nuts To Your Yogurt And Salads.

Chopped nuts make a great alternative to "breaded" style garnishes like croutons.

  1. Specific Food Combinations Can Help To Burn Calories By Ramping Up Your Metabolism.

Eat carbs that are rich in fiber. They take longer to digest and you will feel “fuller” for longer periods of time.

Along with carbs rich in fiber, take in more protein. Your body burns more calories when you eat protein than it burns digesting either fats or carbohydrates.

Eating more protein to burn fat was confirmed in a study published in the American Journal of Physiology.

One group was fed a high protein diet (just over one gram per pound of bodyweight per day) while the second group consumed a protein diet near equal to that of the RDA.

The group eating the high protein diet burned more fat than the group consuming protein near equal to the RDA.

Want to burn fat or build muscle? Get lots of fiber and protein.

Eating protein also helps to prevent muscle loss while dieting, which can help prevent the slowing of your metabolism.

  1. Yogurt Can Help You Lose Weight While Protecting Muscle.

A study of overweight people who ate three servings of yogurt daily for 12 weeks lost 22% more weight, 61% more body fat and 81% more abdominal fat than people who ate a similar number of calories but no dairy products.

Make sure to get yogurt with real fruit and no added sugar. Or, get plain yogurt and add your own berries to it.

Yogurt is also an easy and convenient snack and contains high quality protein as well.

Put these five tips into practice and your new muscle building, fat burning machine (your body) will reward you for it.

Basic Food Group Guidelines


Ham Turkey
Veal Eggs
Venison Buffalo Shrimp
Lean Beef/Steak Swordfish
Pork Salmon
Lamb Tuna
Chicken Cottage Cheese

These are real meats, not sandwich meats filled with unhealthy additives like nitrates. And forget the glaze for the ham!


Celery Broccoli
Parsley Cabbage
Cucumber Spinach
Peppers Asparagus
Olives Peppers: green,
yellow, red
Romaine Lettuce Barley
Onion Tomatoes
Cucumber Oatmeal
Yam Collard Greens
Sweet Potato Carrots
Apple Beans,
Orange all types Brown Rice
Squash Brussel Sprouts
Corn Zucchini
Cauliflower Lentils
Green Beans Black eye Peas
Garlic Legumes
Artichokes Pineapple
Yogurt Beets
Avocado Peas

Good Fats

Udo's Choice Oil Blend Coconut Oil
Flaxseed Oil Fatty Fish such as
salmon, herring and
Fish Oil Capsules Natural Peanut Butter
Olive Oil Nuts and Seeds like
Almonds Macadamia

This is a partial list. As far as fruits, get fresh fruits, or frozen fruits without added sugar. For canned fruit, it should be in water or its own natural juice.

As far as vegetables go, raw, canned or frozen with no added salt, lightly cooked or raw.

Keep in mind, that these are not complete lists and your selections will vary based on total caloric needs, total protein needs, etc. Not to mention your taste buds. If you don't eat meat, that's okay. You can get adequate protein from vegetable sources, especially a variety of beans and legumes, such as pinto beans, black bean, lima beans, etc.

Stay away from all processed foods. I can’t stress this enough. Processed foods play a huge role in obesity as well as many other health problems such as diabetes.

Consider staying away from all white carbohydrates, as well. At the very least minimize them by only allowing yourselves these treats once in a while such as on a reward day.

White carbohydrates include bread, rice, potatoes, cereal, pasta, fried food with breading, tortillas and anything else white that falls under this category.

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Weight Loss Myths Crushed

Weight Loss Myths Crushed

There are many myths about fat loss out there that could derail you before you even begin. Recognizing what they are can go a long way toward helping you reach your own fat loss goals. Here are 5 myths about losing fat you need to ignore.

1. Diets Don't Work

Sure they do!

Practically all diets work, at least in the short term. And diets should only be for the short term.

You can take off the excess weight pretty quickly with an effective diet. But you KEEP the weight off with a LIFESTYLE change!

People go on a diet, lose weight, and go back to what they were doing before, which is how they added all that extra fat in the first place.

Then they blame the diet for not working. It's not the diet, it's the lifestyle!

2. Going Extremely Low-Calorie is Bad

Going very low calorie, and even outright fasting, can be an extremely effective way to lose weight quickly, as you get a bigger calorie deficit and force the body to burn fat for energy.

But it has to be done the right way. You can't go extremely low-calorie for a long stretch at a time, maybe just a few days here and there to kickstart the metabolism.

3. I Just Want To Tone Up

I've always hated this one. There is no such thing as getting toned. You can build muscle and you can burn fat. That's it.

What most people call toning up is burning away fat while preserving lean muscle. You don't want to lose muscle along with the fat or you'll just be a smaller version of your fat self, or what we call skinny fat.

  1. Light-Weight High-Rep Training Is The Best Way To Burn Fat

It can be effective, if done correctly. But if you don't work hard, you won't see results.

The BEST training style for fat-loss is a mix of heavier training, to preserve mass and strength, and lighter, high-rep training that focuses on Lactic Acid accumulation.

When Lactic Acid accumulates in the body, this changes the acidity (the pH) in the bloodstream. Your body reacts to this by secreting Growth Hormone, which is a potent fat-burning and muscle-preserving hormone.

5. You Can Never Eat Your Favorite Foods Again

Just not true. Of course you can. Can you eat whatever you want, whenever you want. No, but that doesn't mean you can never have ice cream, or pizza, or potato chips again.

Keep these five fat loss myths in mind when beginning your weight loss journey and you can get better results from your training and nutrition programs.

Now we’ve busted those common myths, it’s time for figuring out a game plan of just exactly how you’re going to start living a healthier life.

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Building A Solid Foundation For Successful Weight Loss

Building A Solid Foundation For Successful Weight Loss

Once you decide to start taking steps towards a healthier lifestyle, it’s important to follow some certain criteria in order to ensure success. From experience, the following things are what I think are imperative to any successful weight loss plan

Set Reasonable Goals-

If you have 50 pounds to lose, don’t plan on losing it all in two months. Losing 1-2 pounds a week is reasonable and maintainable, but not much more than that. So if you want to lose that 50 pounds, plan on doing so over a course of 6-7 months instead. This will not only be much easier for you to maintain if you drop at a steady rate, but it will also be a much healthier approach.

Practice Patience-

Remember that it took some time for you to get to where you are today. So don’t expect to see progress happen magically, and don’t get discouraged when things are taking longer than you hoped or anticipated. The most maintainable results are those that are achieved in a healthy fashion and not in a crash-diet style.

Acknowledge Mistakes and Move Forward-

In the perfect world, we’d never fall off track or make mistakes, but that’s just not reality. There will be times where you will experience setbacks- you’ll sneak in a slice of cake, skip a workout, find yourself at a McDonald’s drive thru. The only time mistakes will make a dent in your progress is if you let one turn into ten. Acknowledge it happened, understand the trigger, forgive yourself and move on.

Share your Goals-

We tend to feel most accountable when others around us know what we’re working towards. For example, if you tell your coworkers about a weight loss goal, you’ll be less likely or at least think twice before having dessert at a company luncheon. You may even be able to find support groups in your community where other individuals with common goals meet.

Celebrate Small Accomplishments-

Let’s go back to the example of wanting to lose 50 pounds. Perhaps part of your weight loss plan is to start working out, something you’ve never really stuck to doing. Set a goal of working out three days a week for a month straight. Once you accomplish that, reward yourself with something non-food related, like a trip to the spa or a new gym outfit. It’s the small steps that get us to the finish line, so celebrate them!

PLEASE NOTE****Seek Medical Clearance First-

People tend to think they only need to be cleared by a doctor before exercising if they have a known medical condition or old injury, but that’s not necessarily the case.

Oftentimes the majority of exercise-induced injuries are a result of an unknown heart condition of some sort in combination with vigorous exercise. It’s not a bad idea any way to see your doctor for an annual checkup or physical for general well-being purposes.

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