Since the start of the new year, I have been on a workout and diet plan. The first of the year I wrote down what I needed to do to reach my goal. Did you know that writing your goals down and reviewing them on a constant basis, can increase the chance of success by ten times? Well it can and has worked for me. I would have to say, almost every time.

What do I do? I play racquetball 2-3 times a week. I lift 3 times a week. I split my body into 2 parts. One day its chest, shoulders and triceps. The next day I work back, biceps, and legs. I train abs three times a week.

I'm not saying this workout program will work for everyone, but it does for me. Find out what works for you and make a plan. I'm sure you heard it before. If you don't make a plan, you plan to fail.

Why is it so hard to write your goals down?

Many of my clients ask me questions about the heart disease and what can be done to reduce the risk of a heart attack. There are a number of things each and everyone of us can do to reduce this risk.

As I mentioned in a previous post, eating your daily servings of fruits and vegetable is a great way towards a healthier heart. Check out the food pyramid, it shows us our daily allowance.

Another great source to increase our good cholesterol(HDL), which helps reduce the risk of heart disease, are nuts. Nuts have healthy omega-3 fatty acids. Nuts that are fresh, raw, and unsalted give the most benefit.

Consume no more than 20 grams of saturated fat. These fats are known to cause inflammation of the arteries. Trans fats found in many processed foods and fried foods could even be worse than saturated fats. So give up those french fries for a vegetable side.

There are many other recommendations that I will share in the future. Live long and healthy. It's not the quantity of life, but the quality. Your health is your responsibilty. Take care of it!!!

I watched The Secret around 6 weeks ago. If you haven't seen this Movie, its a must see. Talks about the Law of Attraction and what's possible in the world. This movie has lite a fire underneath me.

I have been so motivated with my Fitness Career and what's possibile. This energy has attracted 5 new clients with my business in the past 2 weeks. Not only that, but im building my website trying to build my business here in San Diego and then my online website will be my next project.

I want to help everyone thats willing to be coached. The feeling of being a trainer and the bond I develop with my clients is like nothing else. I feel resposible for their health and future. I can only ask that more people will be open to exercise and fitness in the future. Please watch
The Secret.

I'm a firm believer in nutrition and the potential it has for our overall health. We all know what we should eat, but do we really understand the importance of some these foods.

The Food Pyramid shows us a healthy way to eat and what servings of food we need each and everyday. I feel two of the most important food groups are fruits and vegetables. In the past decade we have learned so much more about Antioxidants and their powerful properties. Antioxidants are the nutrients in some fruits and vegetables.

One major action of antioxidants in cells is to prevent damage due to the action of reactive oxygen. These are the bad guys. Reactive oxygen includes hydrogen peroxide (H2O2), hypochlorous acid HOCl, and the one most of us have heard of; free radicals.

Researchers have found a high correlation between oxidative damage and the occurrence of disease. Research suggests that consumption of antioxidant-rich foods and/or supplements reduces damage to cells and biochemicals from free radicals.

This may slow down, prevent, or even reverse certain diseases that result from cellular damage, and perhaps even slow down the natural aging process. This is the basis for the free radical theory of aging.

Bottom line, eat your fruits and veggies. Antioxidants are widely used as ingredients in dietary supplements used for health purposes such as preventing cancer and heart disease.

Studies suggest antioxidant supplements have benefits for health. If you can not consume the daily recommend allowance of (2-4 fruits and 3-5 vegetables) then find a healthy supplement to those important nutrients your body needs to fight disease and sickness.

I'm a firm believer in massage therapy. It can be used for many reasons, aches, pains, relaxation, increasing the immune system and better sleep. I know there are many more positive effects of massage, but just wanted to share a few that I can relate to.
This past year I have started to see my body having more aches and pains. Massage has helped me considerably with these issues. I receive a massage once a week. The energy and feeling of well being are like no other. You can almost feel your body healing itself. I suggest finding a good therapist and trying it out for a month. You'll be amazed at the effects.
Today I had my first acupuncture treatment. It was an interesting experience. I felt pain in one area, my foot on my right side. Not sure what this means, but I'm sure the more I learn about my body, the more i will understand what helps. She mentioned that since I play alot of sports and I use my feet for quick stopping this could be the reason. I'll let you know if this treatment helped my feet.