Stop Making Decisions of Someone Who Deserves Less.

January 1, 2013 By 6 Comments

It’s a new year – and a new opportunity to create a different path forward.

Instead of recycling the same mindset and mentality of years gone by, let’s try something new. Rather than making decisions from a place of deprivation or denial, let’s shift the focus. Let’s come from a place of self-love.

It’s not about skipping the extra slice of cheesecake because you’re not supposed to eat it. It’s about selecting a smarter dessert choice because you want to nourish your body with the nutrients it craves and needs.

It’s not about going to the gym because you hate your body and desperately want to look different. It’s about exercising because you love your body – and you want to honor it with movement and sweat. After all, without your body, you can’t experience the joys of life, like wrapping your arms around someone you love, watching a sunset or swimming in the ocean.

In 2013, let’s shift our focus to a place of self-love. And as you do, it becomes infinitely easier and a million times more effortless to make decisions that promote better health.

You deserve good health – so stop making decisions of someone who deserves less. This is YOUR year.

Filed Under: Inspiration Tagged With: , , , , ,

Tips: New Year’s Resolution Success!

December 31, 2012 By 4 Comments

A recent study found that 73% of Americans give up on their fitness-related New Year’s resolutions. In all actuality, the news comes as no surprise. But instead of focusing on the negative, let’s look at the positive: More than a quarter of Americans stuck with their fitness-related resolutions!

So what can we learn from them?

When people gave up, it was for the following reasons:

  • 42 percent said it’s too difficult to follow a diet or workout regimen
  • 38 percent said it’s too hard to get back on track once they fall off
  • 36 percent said it’s hard to find time

Let’s take a closer look at each of these stumbling blocks.

Too Difficult to Follow Diet/Workout

When you’re trying something different, it’s a good idea to ‘lean’ into the change – rather than jump right in with both feet. As humans, we’re creatures of habit; we’re not good at dealing with change. Instead of going from 0 days per week at the gym to 6 days per week, it’s much more sustainable to start small. Go two days a week, and then build up from there. This will prevent burnout.

The same philosophy applies to diet. Instead of trying an extreme and unsustainable diet – like giving up carbs altogether – do something that’s less dramatic. Strive to make one meal a day healthier – or aim to include steamed veggies with most of your dinners. Start small and remember that even small changes add up to big results over time.

Too Hard to Get Back on Track

Everyone falls down. There’s a great proverb that says failure isn’t falling down, but refusing to get back up. Whether you’re trying to lose weight or build muscle or anything in between, your journey will almost certainly be paved with obstacles.

I tell my clients to define their obstacles. For example, eating out at restaurants can be a huge challenge for someone looking to lose weight. But once you’ve defined the potential problem, you can create a game plan for dealing with it. You can have the waiter box up half your meal before it arrives at the table. Or you can research restaurants in advance for healthy options.

Know your challenges and create a game plan for dealing with them.

It’s Hard to Find Time

The 27% of people who succeed at their resolution know something very important: No one finds time. You create time.

Our schedules are all very busy and hours aren’t like pennies that you might find on the sidewalk. I’ve never met anyone that said, “Oh, I just found an hour! Let me go work out!” Instead, we need to look at our schedules and prioritize our health over other less-important commitments (like watching TV).

Moreover, keep in mind that regular exercise extends your life – and makes you healthier. In other words, it’s more accurate to say that no one has time NOT to workout.

The bottom line: This year, apply the wisdom of the 27% and stick with your resolution. You deserve it! This is your year!

Filed Under: Research Tagged With: , ,

When and How to Get Started?

January 3, 2012 By 2 Comments

Start here, and start now. 6 months from now, you'll be very glad you did.

It’s the new year and you’ve made a resolution to live healthier. Great! But when and how do you start?

The when is easy. The answer is, of course, now. The present moment is the only moment in which you’ll ever live – try as we might to live in the past or future. All decisions are made in the present moment and all actions are taken in the present moment.

And if you do act right now, in six or twelve months, you’ll be very glad that you did. Just think if you made (and stuck to) this resolution a year ago; you’d already be enjoying a transformed life. But instead of looking back, let’s stick to this present moment and know that the time for change is now.

The how can seem trickier. And indeed, the how will be different from person to person, and it really depends on your goals. As I’ve mentioned a million times, I advise my clients to commit their goals to writing (it makes it official!) and abide by the S.M.A.R.T. philosophy of specific, measurable, attainable, relevant and timely goals.

But while the details of what you need to do to make your S.M.A.R.T. goal a reality can seem overwhelming, remind yourself that all you need to do is take the first step. The realization of a goal is really the sum total of many small steps – and you just need to take the first one. It doesn’t seem so daunting, does it?

So the bottom line is this: Right now, take the first step. Just one step – whatever it might be for you. It might be the hardest step to take, but it’s also the most important.

P.S. There are only 48 hours left to use discount code “youtube” and save 25% off The Davey Wavey Weight Loss Program. It’s been my most successful product launch ever – and I’ve been getting tons of great feedback. Snag your copy today before the discount ends!

Filed Under: Tips Tagged With: , , , , ,

The Science of Sticking to Your New Year’s Resolution.

December 26, 2011 By 6 Comments

Happy New Year!

According to a study by Richard Wiseman, a psychologist at the University of Hertfordshire, only 22% of us have managed to keep our New Year’s resolutions. In other studies, I’ve seen that number as low was 8%. Whether it’s hitting the gym, changing our diet or kicking bad habits, when it comes to New Year’s resolutions, our success rate is alarming low.

But Wiseman’s team doesn’t stop there and asks the all-important question, “Why?” Why are so many people unable to keep their resolutions?

For the 78% of people that didn’t stick to their resolutions, the study found common themes. These individuals:

  • Focused on the downside of not achieving their goals,
  • Suppressed cravings,
  • Adopted a role model,
  • Or relied on willpower alone.

The individuals that stuck to their resolutions, on the other hand, tended to:

  • Break their large goals into small steps and create small changes that, over time, added up,
  • Celebrate their milestones,
  • Share their goals with friends (for additional accountability),
  • Focus on the benefits of success (i.e., how their resolution would improve the quality of their life),
  • Keep a diary of their progress.

Following the above strategies increases the probability of success to a whopping 50% – and it speaks to the necessity of creating a do-able, realistic plan and the importance of internal motivation, rewards and external accountability.

Of course, if you don’t stick to your resolution, I wouldn’t view it as failure. Doing so, as Wiseman notes, “is often psychologically harmful because it can rob people of a sense of self control.” Instead, it’s wiser to view our missteps are learning experiences. If you try to build muscle, for example, and don’t – well, then you know you need to use a different approach. After all, failure isn’t falling down – it’s staying down.

Here’s to a happy and healthy 2012!

Filed Under: Research Tagged With: , ,

5 Tips to Get Fit in 2012!

December 23, 2011 By 2 Comments

It’s almost time to welcome in 2012 – and I think it’s important to ring in the new year on the healthiest foot possible.

So, I put together a short video with five simple and easy tips for you to make 2012 the healthiest year ever! Check it out and let me know what you think!

Happy Holidays!

Filed Under: Exercises, Tips Tagged With: , , ,

Plan for Your New Year’s Resolution Today!

December 20, 2011 By 31 Comments

Davey's New Year's resolution is to eat less red meat. What is yours?

2012 is just around the corner, and so it’s time to start thinking about your New Year’s resolutions. While we can resolve to live healthier each and every day, there’s no better time to renew that commitment than the start of a new calendar year.

In planning for a New Year’s resolution, I follow 9 guidelines including writing my resolution down on paper (this makes it seem more official), articulating why my resolution really matters and shifting my focus to the changes that I need to make.

Today, I decided on my resolution for 2012. I will limit my consumption of red meat to two meals per week.

In a lot of ways, red meat is my go-to meal. Hamburgers are quick, easy and delicious – and they help me reach my daily protein requirements. Not to mention the meatballs, meatloaf and steak. But red meat is notoriously bad for the environment and rich in unhealthy fats. This resolution is important to me because it will help improve the health of both my physical body and my extended body (this planet).

Rather than just focusing on the resolution (i.e., 2 red meat meals or less each week), it makes sense to focus on the changes that are required. When shopping, I’ll replace my beef purchases (like ground beef) with poultry (like ground turkey). Moreover, I’ll need to explore and learn new recipes with leaner alternatives. These are the steps that I need to take.

With just over a week to go, what resolutions are you considering for 2012? Let me know in the comments below. I’ll send three random commentators a free copy of my Ultimate Guide to Working Out to help kick things off.

Filed Under: Tips Tagged With: , , ,

7 Tips: Finding Time for Exercise.

January 3, 2011 By 7 Comments

In actuality, it’s not so much about finding time to workout as it is about creating time to workout. If you take a look at your typical schedule, there’s probably not a whole lot of time where you’re standing in your apartment doing nothing. We find uses for our time, whether it’s building our careers, spending time with friends, or even watching TV or playing on Grindr.

As such, most people can rightfully claim that they don’t have the time to workout. But as I’ve said before, either create time for exercise now – or find time for disease and health issues later.

So, how does one create time for exercise in the new year? It’s not as hard as it might seem. Here are a few tips:

  1. Write out your schedule. Grab a few sheets of paper – this is one of the exercises in my Ultimate Guide to Working Out – and plot out your daily commitments, Monday through Sunday. Look for spots of available time.
  2. Recognize that something else might need to go. Even after following tip #1, most people will find that they’re still hard pressed to find gym time. Tuesday nights might be great, for example, but that’s when Glee is on. If your schedule is fairly full, then there’s probably going to be a trade-off. Something else might need to go – and in the big scheme of life, few things are as important as health.
  3. Schedule your gym times. Build standing gym-dates into your calendar. You’ll be able to plan around your allotted gym time, ensuring that you don’t overbook yourself.
  4. Don’t cut into sleep time. Shaving a few hours off of your sleep time, either at night or early in the morning, is tempting – but it’s the worst place you can look to free up extra time (unless, of course, you’re already sleeping more than 8 hours). Most of us are living with sleep deficits as it is, so don’t cut time here. Note: You can shift your sleep times – i.e., get up at 6AM instead of 7AM, but only if you go to bed an hour earlier.
  5. Sneak in a gym trip during your lunch break. If you have a gym near your place of employment, hit the weights and/or treadmill during your lunch hour.
  6. Put an active spin on your existing commitments. Maybe your schedule is already booked, but there are opportunities to up the activity level for your existing commitments. For example, if you are meeting up with a friend – go on a hike, climb a rock wall or just take a walk. If you’re not willing to miss Glee, make use of the commercial breaks for exercise.
  7. Maximize your workout. Going to the gym doesn’t need to be a 2 hour commitment. Give yourself a quality, efficient workout to make the most of your time.

We’re all busy. But “busy” is not a reasonable excuse to put off going to the gym. I hope these tips help you manage your tip and get the most out of your workout.

Any other tips? Let me know in the comments below!

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7 Ways I’m Making 2011 the Healthiest Year of My Life!

January 2, 2011 By 9 Comments

We’re only a few hours days into the new year, but I’m already convinced that 2011 is going to be the healthiest year of my life. This year really will be different, because I’m making not just talking the talk – I’m walking the walk.

Walking the walk requires making changes. And I’m doing just that:

  1. I’m cooking more. And buying fewer prepared foods. Prepared foods are packed with things that aren’t nourishing for our bodies – including huge amounts of sodium. You might not know what goes into a can of Spaghettios. But you do know what goes into a dish of pasta that you cooked yourself. Cooking your own meals is an easy way to cut down on a whole slew of undesirables.
  2. I’m flossing. This time, I mean it. In addition to resulting in cleaner teeth and fresher breath, flossing has also been linked to a reduction in heart disease.
  3. I’m adding more variety to my workout. Our muscles become accustomed to our routines, and thus they can become less challenging over time. By changing up our workout variables (like base of stability, rest time durations, sequencing, intervals in cardio training, exercise type, etc.), we can keep our workouts challenging.
  4. I’m using sea salt instead of table salt. It’s a small step, but equal measurements of sea salt actually have less sodium than table salt because the larger crystals take up more room. There is more air space with sea salt, so it’s an easy way to cut sodium without sacrificing flavor.
  5. I’m buying more frozen vegetables. And hopefully eating them, too. Flash frozen vegetables are a great addition to anyone’s diet. They are healthy, easy to prepare and super convenient.
  6. I’m washing my hands more. In the past few months, I’ve gotten better at washing my hands more frequently. It’s a simple way to reduce the risk for illness, and it’s especially important after hitting the gym and handling all those dirty weights!
  7. I’m saying “no” to things that will result in overcommitment. And saying yes to enjoying life. It’s not always easy to say no to friends, family or coworkers – but I’m getting pretty good at it. Instead of giving 50% of myself to a whole bunch of things, 2011 will be all about giving 100% of myself to fewer things. In fact, I just realized that this is my belated New Year’s resolution: To give more of myself to fewer things. I love it!

Okay, so those are the 7 things to which I’m now committed. It’s in writing, so it’s official. But what are some other great ways to be healthier that you’d recommend? Let us all know in the comments below!

Filed Under: Nutrition, Tips, Weight Loss Tips Tagged With: , , , , , ,

Best Tips for Joining a Gym!

January 1, 2011 By 11 Comments

Need a spot, sir?

Hundreds of thousands of Americans – and people all around the world – will be joining gyms this week to help uphold health and fitness-centered New Year’s resolutions. As someone who has joined 6 different gyms in 3 different countries in the last year alone, I’ve become something of an expert.

Here are a few tips that I use when joining a gym:

  1. Location, location, location. I spend 90 minutes at the gym, 6 days a week. That’s a lot of time. The last thing I want is to extend my time commitment with a long commute to the gym. Even a 15 minute drive translates to 30 minutes of commuting a day, or 3 extra hours a week. Creating time for exercising is challenge enough – spare yourself the pain of an even larger time commitment by finding a facility near your home, or near your office.
  2. Take your gym for a spin – during the time you’ll usually exercise. You’d test drive a car before buying it, and there’s no reason you can’t do the same with a gym. Ask for a free day pass, and then use it during the time when you’d typically workout. You may discover that the gym is overcrowded at your ideal exercise time. Overcrowded gyms mean longer waits for equipment, and thus longer or incomplete workouts. Trying a gym out will also give you the chance to review the equipment and its condition. Is the gym clean? Are the machines functioning or out of order?
  3. Bargain. Despite what the salesperson tells you, gym rates are usually not set in stone. And know that the person behind the counter is probably working on commission – they are motivated to sell you the most expensive gym membership possible. You can negotiate discounts in monthly rates, and waive sign-up fees. If you’re looking at a few gyms, leverage their rates against each other. Don’t be afraid to bargain. Expect to pay anywhere from $10 – $250/month depending on the facility and the terms of your contract.
  4. Consider a bulk purchase. Along the lines of bargaining, consider buying a full year’s membership at once. Many gyms offer discounts if you pay it all upfront. It could be a great idea – or a terrible idea if you relocate or stop using your membership.
  5. Review the gym hours and holiday closings. Is the gym even open when you need it to be? When I was living in Buenos Aires, my gym didn’t open until 8AM! As a morning person, I had to bend my schedule considerably to get my workout in. Check on the holiday closings. My current gym is closed during every holiday – even January 1st and 2nd! If you get the various annual holidays off of work, you might want a gym that’s open.
  6. Ask for a class schedule. Maybe you’re interested in trying out yoga, pilates or spinning. Most gyms include free classes in their schedules – it’s all built into your membership, so see what your gym offers!

Use these tips to help find a gym that works for you. And if you have any tips of your own to offer, feel free to share in the comments below!

Happy 2011, and good luck in your gym search!

Filed Under: Tips Tagged With: , , , ,

10 Tips: When it Comes to Portions, Size Matters!

December 31, 2010 By 16 Comments

When it comes to portion control, size definitely matters.

It’s no secret that weight release is the most common New Year’s resolution, but taking advantage of portion control is one of the best tactics to employ.

There’s a difference between portions (what’s on our plate) and servings (what’s recommended), and most of us are getting way too much of some things… and not nearly enough of others.

Here are few tips to help you ring in 2011:

  1. Opt for smaller plates. We tend to fill our plates to their capacity, and by using a smaller plate – you’re likely to put less food on it. It’s a simple trick that works wonders at buffets or holiday parties. And in your own house, use 8 or 10-inch dinner plates instead of 12 inch. {Insert inappropriate innuendo here.}
  2. When saving leftovers, freeze food in individual portions. When you reheat the food – you’ll only be defrosting what you need, and thus less likely to overeat.
  3. Just take a few bites. I’m officially obsessed with nibnobs. I love cake – but it’s obviously terribly unhealthy. A slice of red velvet cake, for example, can have 550 calories and 27 grams of

    Perfectly portioned nibnobs.

    fat. Recognizing the importance of portions, nibnobs are bite-sized desserts… and they are totally satisfying, even for the sweetest of sweet tooths. I’m even bringing a plate to my parents’ house for New Year’s day.

  4. Divide your plate in half. Fill one half with veggies and/or fruits. Fill the other half with a mix of proteins (like meat), and starches (like rice, potatoes, etc.).
  5. Buy individually portioned snack foods. Instead of buying a huge bag of chips, buy smaller bags. It will prevent mindless munching. If you’re looking to be economical, buy larger bags of food but divide portions up in baggies. Never eat directly from a big bag!
  6. Keep junk foods out of sight. Office workers who kept candy in clear dishes on their desks dipped in for a sample 71 percent more often than those who kept their candy out of sight. But keep healthy foods, like veggies (carrot sticks!) and fruits readily available. A fruit basket on your kitchen table can work wonders.
  7. Don’t mix food and TV. You wouldn’t drink and drive and neither should you eat food and watch TV. It’s much harder to watch portions while zoning out in a good television show.
  8. Use visual cues to estimated recommend servings. A deck of playing cards = one serving (three ounces) of meat, poultry, or fish. Half a baseball = one serving (one-half cup) of fruit, vegetables, pasta, or rice. Your thumb = one serving (one ounce) of cheese. A small hand holding a tennis ball = one serving (one cup) of yogurt or chopped fresh greens.
  9. Split desserts at restaurants. It cuts calories and builds relationships!
  10. Ask for dressings, spreads and sauces on the side. Most restaurants are far too generous in their condiment portions.

Obviously, portion control isn’t the be all and end all of weight release; it’s just one tool of many, but it can be a super helpful and effective dimension of a bigger plan.

What portion control tips do you have? Share them in the comments below!

Filed Under: Tips, Weight Loss Tips Tagged With: , , , , , , ,
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