New Committment Time

Ok, Summer is over. Schools are back in session. The holidays are approaching. This is generally not a time that people are thinking about weight loss, their body, nutrition and fitness. And that's just the reason you ought to thin about it.

This is a great time to make a committment to get on track. If you can get into a fitness groove now, it will carry through the holidays and into Spring. It really just comes down to you deciding that you're going to lose, maintain or whatever your particular goals are. So, make a committment NOW.

John Hudome, DCH
"Workout, eat and live as if your life depended on it."

Do It Anyway

OK, so you're into fitness and making progress. Or, maybe you've been at your goal(s) for some time now. One thing is certain. At some point, you'll hit a glich. You'll find it more difficult to get to the gym. You'll feel your motivation took a holiday and forgot to take you along.

So, what to do? DO ANYTHING. Do something. Doing anything will get you through the bad patch without too much backsliding. You'll also build some new momentum and be back to your old self soon enough.

John Hudome, DCH
"Workout, eat and live as if your life depended on it."

Weight Loss Hypnotherapy

Nearly everyone seeking fitness help also wants to lose weight. Sound like you too? Well there's good news. Here's a great resource for people wanting to lose weight. Weight Loss Hypnotherapy has a proven track record of success. Click this link below and look at what they have.
http://www.BestWeightLossHypnotherapy.com

The programs look great. You can get individual sessions or sign up for some terrific classes and group events.

John Hudome, DCH
"Workout, eat and live as if your life depended on it."

The Three Y's of Successfull Fitness Training

The three Y's of successful training are:

1. ConsistencY: The more consistently you get to the gym and eat right, the better your results.
2. IntensitY: Your workouts, runs or whatever routine you do must be consistently intense to achieve serious results. If you workout like a slacker, you'll get slacker results.
3. VarietY: Vary your routine to avoid boredom or burnout.

Keep these in mind and you're sure to be successful. Incorporate them into your fitness regimin and you'll see serious results.

John Hudome, DCH

"Workout, eat and live as if your life depended on it."

Workout Intensitiy Level Is Key!

I see it all the time at the gym. People slowly walking around, casually lifting a dumbell, doing a rep or two. It looks boring, and from the disinterested looks on the faces of these fitness slackers, it is boring. These are the people wondering. "why aren't I getting the results I want?"

They aren't getting results because they aren't working hard enough. The answer? "Become aware of your intensity level and keep it up throughout your entire routine. You know when you're really giving it a good effort. Increase the effort and you will reap the rewards.

John Hudome, DCH
"Workout, eat and live as if your life depended on it."

Action Plan... Stay in the Action

So, are you into your action plan? If not, get into one. If you are, congratulations, and keep it going.

It's all about doing something. Do something everyday toward your goal. Keep the action going. Momentum matters. Just keepit moving and it will take on a life of its own.

John Hudome, DCH
"Workout, eat and live as if your life depended on it."

Action Plan

Wow, it's been an entire month since I've added to this blog. I've been so busy pursuing my goals, I haven't written. That being said, let's get going.

Have you set goals? Set them high enough that they rock you? Good! Next step, create an "Action Plan." An action plan is a step-bystep road map to gettin to that goal. Start at the end. follow these steps.

1. Write the date the goal will be completed.
2. Write down the strategies you will use to get there (writing, working-out, journaling food intake, etc.).
3. Write down the resources necessary (computer, equipment, etc.).
4. Write daily tasks for achievement (this used to be called a "to do" list).
5. Review it all daily.
6. Start NOW (DO IT NOW).

More later. Get going.

John Hudome, DCH

"Workout, eat and live as if your life depended on it."

Setting Effective Goals #3

Ok, so you've come up with your "Compelling" goal. Great. Next, set a date for achieving it. When can this realistically get done. Take out a sheet of paper or click onto your computer journal and write the goal, the date you'll have it and sign it. That's right, sign it. Make a copy and give it to someone you love or trust or like a little. Place it on your refridgerator, mirror or somewhere so you can see it every day.

Do it. Do it today. Do it NOW.

John Hudome, DCH
"Workout, eat and live as if your life depended on it."

Setting Effective Goals #2

Ok, so let's go over it again and get it really clearly. Goals need to be COMPELLING. They need to really really rock you. Compelling goals will draw you toward them and you won't be able to resist. Think of that word, Compelling. Use it. Ask yourself, "Is this goal Compelling?" "Am I drawn to it?" If you are you'll know it instantly. If not, re-set it and ask again. Keep doing this until you have an absolutely undeniably compelling goal that you just can't wait to make a reality.

John Hudome, DCH
"Workout, eat and live as if your life depended on it."

How to Set Goals Effectively

Goal setting, it all starts here. Doesn't it? This is very important. Because if you don't set goals effectively, you'll likely not reach them.

So because of this being so important, Ive decided to change my approach a little bit. My feedback from friends and colleagues has been, "your blogs (articles to some) are good but sometimes too long." So I'm taking the ADD approach and writing a little at a time. I'll put some up every day, or every other day, or every third day, kinda like a kid with ADD.

So, here goes...

1. Set your goals high enough that they are compelling, worth going for. But not too high that you'll get discouraged and quit before you reach them.

Example: I received a call from a woman one day who asked about my weight loss services. I asked what her height and weight was. She said, "5'4" and 190lbs." I asked what she wanted to weigh. She said, "I'd like to be around 150 (with wimpy tonality)." I said, "that doesn't sound like it excites you. What would you really like to weigh?" and she said without hesitation and excitement in her voice, "130, I'd really like to weigh 130. I know I would look great at 130."

We agreed on a goal of 130lbs. She got it. The rest is history.

John Hudome, DCH

"Workout, eat and live as if your life depended on it."

Take Control: Monitor Your Food Intake

If you don't monitor your food intake, how do you know how much you're eating? By monitor, I mean write it down and measure it accurately. This is easily done with a nutrition monitoring program. I recommend doing so on your computer with http://fitday.com. This program has most foods loaded into it's system and you simply click on a list of foods and and them to your daily intake journal. You can buy it for $20.00 to load into your PC or Laptop, or use the free version on the net.

Fitday also gives you measurements for the calories burned doing various forms of exercise.

Whether you're losing weight or gaining, you can get better results if you have an idea of what your consumption is. Use it. You'll learn to rely on it.

John Hudome, DCH
"Workout, eat and live as if your life depended on it."

Coaching takes you to higher levels

All professional atheletes have a coach. Many, like Michael Jordan, credit a caoch (Phil Jackson) with taking and already good game to a higher level.

So why don't more of us apply this strategy to our own game of weight loss, fitness and having a great body? Mostly it's because people just don't think of it or they don'y know that great life coaches are out there. I've been coaching for many years now. In addition to the hypnotherapy that I utilize to help people reach there goals, I coach for success.

You can take advantage of a free coaching teleseminar on Monday, July 10 at 8:00 PM ET. Just send an emai to register@johnhudome to register and get the telephnone number and pin. Log onto the site at http://johnhudome.com to get more detail.

John Hudome, DCH
"Workout, eat and live as if your life depended on it"

Get Out of Your Comfort Zone!

That's right, get out of that comfort zone of yours. We all live in what I call our "comfort zone." This is nothing more than the familiar. It's the stuff and the life and way of living that you've always know.

But if you stay there, you don't grow. You don't learn. And, worst of all, your dreams may not come true. That's right, your dreams are outside of the daily familiar. They're outside of the "comfort zone."

Human instinct is to retreat to the safety of the zone when we feel dis-comfort. I'm telling you to do it differently. Here are your new steps:

1. Do something new or different toward achieving your particular goal.
2. Feel the dis-comfort.
3. Reframe the feeling from "oh no" to "Alright, this means I'm growing and achieving my desired goal."
4. Get excited
5. Take a deep breath and KEEP GOING!

Step outside that zone and make it all happen. Remember, life is an adventure. What's an adventure without a little excitement?

John Hudome, DCH

"Workout and eat as if your life depended on it."

Templates and Paradigms

We acquire life Templates and Paradigms early in childhood. These are the beliefs by which we operate our lives, for better or worse. Sometimes these are useful and empowering. Often, however, they are limiting or disabiling.

I'll write more extensively later. I want to plant some seeds for now. You have Templates and Paradigms about everything. Let's just look at Templates and Paradigms about Aging. Consider the following false but common Limiting Beliefs (Templates or Paradigms) which influence people's behavior and choices:

1. Everybody gains weight as they get older.
2. You slow down as you get older.
3. You can't build muscle when you get older.
4. 50 is old.
5. Old means... (lots of limitations).
6. Men can't get erections after a certain age.

These are but a few. Consider the following more empowering thought patterns.

1. I can maintain a great body and healthy weight for my entire life.
2. I intend to go strong my whole life.
3. I see older guys at the gym building great bodies and I will to.
4. 50 is the new 30 and I feel great.
5. Old is other people, not me. I feel young and vibrant.
6. My unit works better than ever (and I'm more skilled with it than when I was younger).

Do you see the difference? Did you feel the difference as you read them? Even if they made you laugh, could you feel it or sense it? Do it. Live it. Create and say empowering self-statements daily. Make your life happen the way you want it to, not the way they said it should.

John Hudome, DCH

"Workout and eat as if your life depended on it."

Unconscious Blocks Are Holding You Back

Whether you know it or not, unconscious are holding you back. Not maybe, not might, it's definitive. No matter how well you're doing or how successful you are, you have unconscious mental and emotional blocks that are limiting your success.

Obviously (or maybe not so obviously), as you clear away these blocks, you achieve more of what you want. As the next weeks procede, I will tell you about how I help people do this. It's amazing. It works. And I want to help you clear your blocks so that you too can have all of what you want. See you soon.

John Hudome, DCH
"Workout and eat as if your life depended on it."

Playing To Win: Putting it all together

So here's the formula:

1. What's Your Game? First step is identifying what game you're really playing. Is it making money? Is it helping others? Just what is it? This isn't always as easy as it sounds. Sit down at a computer (or pad and paper if you live in 1980) and just start to write the answer. Free associate. Don't screen anything. Just write it all down. When you get your game, you'll know it.
2. What Does Winning Look Like? Think about it. If you don't know what it will look like when you win, how will you know how to play? How will you know what to do?
3. Identify Others Whom Already Have What You Want! Don't re-invent the wheel. Formulas (or is it formulae?) for success are all around you. Just look for them and reproduce it.
4. Remind Yourself Of These Steps And Goals EVERYDAY!!! You have to go for it everyday. No letting up.
5. Map Out A Plan And DO IT!!! Just go for it. Pursue your dreams relentlessly. Become the dream.

Call me or send me an email if you need coaching to get there. I have a coach. Tiger Woods has a coach. Michael Jordan had a coach. Sometimes we all can use a professional a** kicker, if you know what I mean.

John Hudome, DCH

"Workout and eat as if your life depended on it."

Step 3 in "Playing to Win," Identify Others Whom /have What You Want

Step 3: Identify Others Whom Have What You Want.

What ever your game (goal) may be, there are probably others who have achieved what you want. It doesn't matter if your game is fitness success or business success or something else. Use these successes as Role Models. Write on a sheet of paper what you notice. Pay attention to: Behavior, Values, Beliefs, Attitude, Physical Movements and anything else. If possible, interview them. Ask how they did it. Successful people like to tell others how they did it. They like to teach.

Consider partnering with these successes or ask them to mentor or coach you. If you don't ask, the answer is "no."

John Hudome, DCH
"Workout and eat as if your life depended on it."

Step 2 in "Playing to Win." What Does Winning Look Like?

Step 2: What Does Winning Look Like?

Think about it. If you don't know the answer to this question, how do you know you won? Or, that you got the result you wanted? How do we know who wins the baseball game? How do we know who wins a presidential election? In every endeavor there is a way of keeping score. A way of knowing who won. You need to know what winning looks like in your game. If you don't, you won't stick to it long enough to get the positive results that you want and deserve.

So, get a sheet of paper. Write at the top: 1- What's may game, or What game am I playing? Under that write: 2- What does winning look like to me? Then , just start writing. Write the first things that come into your mind. Let it flow. It doesn't matter if it makes sense or not. Just write. You can clean it up later, if necessary. Even if it seems like jiberish at first, just write.

To use my own personal example from the last blog, winning to me looks like: "a full schedule of clients a certain number of days per week doing the work I love at a rate that I feel is appropriate; making a particular amount of money to live the lifestyle I want; having fun doing what I do and doing new and exciting things such as writing articles and conducting seminars." Be as specific as you can. I have been somewhat vague with mine here because it is rather personal and my sense of boundaries causes me to limit the amount of personal information that I release for public consumption.

Next blogs will focus on the steps to making it happen and how to stay on course. Any trouble with this step, send me an email. Thanks to the couple of people whom sent the emails about yesterday. I really do answer them.

John Hudome, DCH
"Workout and eat as if your life depended on it."

Step 1 in "Playing to Win," What's Your Game?

Step 1: What's Your Game?
Interesting, huh? Have you ever really considered what your game is? How can you play to win if you don't know the game? How will you define "winning?" What are the rules?

Consider now, what your game is. Is it making money? If so, how much? Is it achieving a certain body? If so, Describe it in detail. Here's how I describe my "game": "Assisting people to remove the blocks to achieving their fitness and life goals."

So, what's your game? Write it diwn and describe it. Tomorrow, we'll move on to Step 2 (hint: What does winning look like?). Not certain what to do? Send me an email.

John Hudome, DCH
"Workout and eat as if you life depended on it"

Are You Playing to Win Yet?

Well, Are you? Are you playing to win yet? Do you wake up excited about pursuing your fitness goals? Do you wake up excited about pursuing your life goals? Does what you do with your time rock you? Do you wish it did? Isn't it time to get started?

Lots of questions, huh? And they are important questions. You ought to answer "yes" to all of them. If you didn't, we have work to do. Over the next couple of days I'm going to show you and tell you how to get excited about your fitness (and life) goals. There are things that you can do to change your life. Your life doesn't have to happen by accident. It can happen deliberately. I can feel the energy in my body changing as I just write it. You'll feel it too. You'll love the feeling that goes along with pursuing your life in a positive and energetic way. And I predict that you'll love the results.

Look for a series of "steps" or "tips" to use as a guide to "Playing to Win." And remember, this doesn't mean that you'll win every time you play. But when you play to win, you'll feel great and probably win a lot more than you don't. If this sounds good to you and you want to talk to me, send me an email and we'll hook you up. I love coaching winners. In fact, I only coach winners.

John Hudome, DCH
"Workout and eat as if your life depended on it."

Play to Win

I will keep this relatively brief, if I can. "Winning" when it comes to fitness is important. It's your success. You need to go at it 100%. But you won't always win. But you can always play to win.

Playing to Win means that you go for it at all times. It means that you do what you need to do to get the results you want. It means that you go to the gym when you schedule it. It means that you eat what you should eat to get the result you want. It means that you act on a daily basis "as if" you really will make it happen.

Play to win. Whether you score or not you'll feel really great.

John Hudome, DCH
"Workout and eat as if your life depended on it."

3 Questions to Stave Off Cravings and Impulses

This is a risky one to write about. There really shouldn't be any "bad" foods. But, to me there are. "Bad" to me means foods that hinder me in getting to or maintaining the goals and body that I want and deserve. This being said, here are three strategies for dealing with the desire or ipulse to consume something "bad."
It happens to all of us. We get a thought of a food. Or, we go to a party and there it is, laid out in front of us. Or, we meet friends for coffee or lunch and they're eating the very thing we've been jonsing for but haven't given in to. Here's what to do.

1. Ask yourself the question. "Which lasts longer, the feeling I get from eating that thing, or the feeling I get from walking around all day long in the body I want?" Obviously the feeling from the body lasts all day and the feeling from the food is momentary and fleeting.
2. Ask yourself the question. "What would happen if I didn't (or don't) eat that?" Generally other than feeling good about yourself, nothing will happen.
3. Ask yourself the question. "How will I feel an hour after eating this?" Usually people answer "guilty, bloated, badly, etc."

If nothing else, these questions will allow the craving or impulse to subside and you'll be able to make smart choices. A "smart choice" is one that is in line with getting you to your goals. So start questioning.

John Hudome, DCH

"Workout and eat as if your life depended on it."

Self-Esteem and Fitness

Do +Self-Esteem and Fitnees necessarily have to go together? No. You could have one without the other. But more often than not, where you find one, you'll find the other.

I find that Self-Esteem and Fitness will generally be congruent within each person. This means that they'll both be high or both be low. So what are the implications for your life? Improved fitness leads to improved self-esteem leads to more happiness leads to more success (however you define it).

Get fit. Get happy. Have the life you want.

John Hudome, DCH
"Workout and eat as if your life depended on it."

3 Secrets to Great Abs

Look at the cover of any men's health or fitness magazine. Something all of the guys on those covers have in common is great abs. Achieving great abs seems to be the biggest mystery to many gym members and fitness hounds. It's not quite as difficult as you might think. Here's the formula:

1. Crunches. Ok, so you knew this one. Here are some specifics. Work your abs only 2 times a week. Too many people think that every day will build abs faster. Abs are "abdominal muscles" and need recovery time just like all other muscles. You wouldn't work your chest every day, would you? And when you do your abs, vary the types of ab exercises that you do, on the mat, bench, ball and various machines. Remember to do the obliques as well as upper and lower abs.
2. Cardio. You have to burn that fat away. We all have a six pack under there but the layer of fat over the abdomen conceals it. My abs didn't really pop until I got my fat percentage down below 11%. Check with a trainer to see what your fat percentage is and what it should be. Many guys get popping abs at 12%. For women, yours will be higher as you have a naturally higher body fat percentage than men. Now, burn baby burn.
3. Nutrition. The final cut is your nutrition. If you don't eat right, you won't get the ab results you want. Eat junk and you'll look like junk. Eat lean proteins low in fat and healthy carbs like veggies and yams and rice. Eliminate flour and sugar from your diet. Be sure to eat enough. Your abs will show for at least a little while if you under eat but they will fade quickly as you just begin to look like a skeleton. Eat right and eat enough. Consult a trainer with a nutritional background and use a nutrition log system such as fitday.com to be sure that you're eating enough. A common mistake is under-eating.

Now go for it. Abs are hot and you can have them at any age. They will give you that "wow" factor at the beach or local pool party. I guarantee that people will ask you what you've been doing.

John Hudome, DCH

"Workout and eat as if your life depended on it."

6 Good Ideas for a Healthy Breakfast

You've hear it before, "breakfast is the most important meal of the day." Well it's true. And a good explanation as to why is that your metabolism kicks into gear with your first meal. It's true. Many "dieters" wait until later in the day to begin eating to limit their calorie intake. Bad move, because they slow their metabolism down. A slow metabolism burns fewer calories. Buen fewer calories and you either delay your weight loss or just get fat. See the problem here? You have to eat more of the right stuff to lose weight.

Solution? Eat when you first wake up. My alarm goes off at 5:16 AM (really it's 5:08 beacause the clock is set 8 minutes fast) and I eat oatmeal at around 5:30 AM every day. Sounds early, doesn't it? It is. And, it works. So eat early and often (just like voting in Philadelphia). Here are some good ideas for smart breakfast choices instead of cereal with milk or eggs and bacon.

1. Oatmeal.
2. Scrambled eggs (microwave for low fat) with very little yolk and canadian bacon.
3. Scrambled eggs (microwave and little yolk) with smoked, broiled or grilled salmon.
4. 4 oz chicken breast and brocolli (Who decided what got to be considered "breakfast food?").
5. English muffin with canadian bacon and lowfat cheese slice.
6. One scoop protein powder and banana with ice in a blender.

These are just some ideas. Notice the pattern, low fat and often a healty blend of protein and carb. Obviously the oatmeal has no protein. You can add protein powder or and egg if you like. These will get you off to a good start. Eat Breakfast.

John Hudome, DCH

"Workout and eat as if your life depended on it."

Party Tested

Well I had my own advice tested Saturday night (May 6) at a party. It was a late one beginning at 9:15 PM or so, with a nice informal buffet including lots of grilled (great because it was high protein and low fat), packaged, chip wigglin' fat flowing fun topped off by too many desserts to count. And then there were the libations, of course.

What fun watching people eat and make all the mistakes that I had written about a couple of blogs ago. People started at the beginning of this mass of food and kept loading up as if their host would be offended (clue: hosts don't monitor what you eat) if they didn't eat at least one of everything. The plates were so over-filled. And the desserts, why isn't one enough (at least for those who eat dessert)?

Remember:

1. Take small amounts.
2. Step away from the food table.
3. Be inconspicuous about your consumption.
4. Let others overeat to make the hosts feel good. You just keep lookin' good.

Oh, and thanks to my hosts for a very nice party. The food was great and company was even better.

John Hudome, DCH

"Workout and eat as if your life depended on it."

4 Ideas for Warmer Weather Fitness

If you're living in the northeastern part of the country as I am, you may be enjoying the change in the weather. This means that you may not want to spend as much time in the gym as you did during those dank, dark days of winter. Here are some suggestions for alternate fitness oriented activities that will get you out of the house and living a fitness oriented lifestyle:

1. Bicycle. Great cardio and you can do it for hours. You'll meet people and be outside. It's low impact and good on the joints. The outfits aren't bad to look at either.
2. Walking. Try a "nature walk" through a pictuesque park. You can bird watch, people watch or just enjoy the solitude. You can do this in a quiet area or in mid-town Manhattan. Walk Central Park in the early part of the day and see a show later. There's nothing better.
3. Swim. Yeah, pool season is here. Do some laps and get a tan at the same time.
4. Gardening. This can be a fun and rewarding endeavor. Not necessarily cardio in nature, but rewarding nonetheless and you home will be more beautiful.

These are just some suggestions. You'll think of more.

John Hudome, DCH

"Workout and eat as if your life depended on it."

5 Keys to Staying on Your Eating Program at a Party

There's another "party season" about to be upon us. We all know to think of that time from Thanksgiving to New Years Day as "party season." Well, as the weather warms and the barbeque grills begin to fire up it's good to think of the summer as "party season" also. If you prepare and have awareness, you can get through this time with your waist and weight in good standing. Here are some keys to maintaining your porgram during the summer party season:

1. Plan ahead. If you don't have self control or if you know they're serving food you don't want, eat before you go. You won't be as hungry and you'll be inclined to eat less.
2. Drink lots of water. The water will be filling and you'll fell less hungry.
3. Take small amounts of food. Take smaller than usual amounts of food as buffets are the order of the day at most picnics and backyard barbeques. There is usually loads of different foods. Take a little of the things you want. Your plate will fill up faster than you think. Most people end up with more than they really want but are too polite to put it back or leave it on their plate.
4. Step away from the buffet table. Don't hangout near the food. A little picking here and a little there and before you know it, you've consumed 1,000 more calories that you thought. Go to another room or to the other side of the deck and talk to someone. Meet someone whom you don't know.
5. Don't be obnoxious about what you're not eating. No one likes a "pain in the ass" food critic or dieter at their party. Quietly select what you want and be a gracious guest.

Since you know that this is a dangerous eating season, plan on being successful. And most of all, enjoy yourself. Remember, food isn't the reward. Getting to walk around in a great body all summer long is the reward.

John Hudome, DCH

"Workout and eat as if your life depended on it."

2 Secrets to Guaranteed Weight Loss

Very few things in life can be "guaranteed." And I don't know if I can actually "guarantee" that doing these things will cause weight loss for you. But what I do know is that these two things will definitely be the best nutritional steps you could ever take and you will begin to move more quickly toward your weight and fitness goals.

1. Eliminate Flour from your diet, completely. That's right, completely. Flour products have no place in your diet program.
2. Eliminate Sugar from your diet, completely. You don't need it. Sugar is the single most destructive thing that you can do to the metabolism of a human being.

Sounds simple, huh? Well it is and it isn't. Consider how many things you eat with flour products included in them: sandwiches, cake, muffins, pancakes, toast, pizza, pretzels, pasta, mac and cheese, rolls, pie, and on and on and on. We have become addicted to flour. Breaking this addiction takes about a week of "cold turkey" withdrawal. You will feel miserable and experience cravings from about day 2 through day 4 or 5. Do it. Suffer through it. The reward is worth it. Learn to eat other things.

Sugar is another story. Most "regular" meal type foods that we all prepare do not have sugar in them. This is an easier withdrawal. Isn't it interesting that sugar is an easier withdraewal than flour? Learn to make coffee, tea, dessert, etc. without sugar. Better yet, learn to eat "real food" instead of snack or treat food.

Please note: Most of the time when I tell people to "eliminate flour from your diet" they reply by saying, "oh, so you don't eat carbs at all." WRONG. You need carbs. I said "flour" not "carbs." Get your carbs in the form of things like oatmeal, fruit, yams, rice, veggies, green salad. I take in anywhere from 38-50% of my daily intake in the form of carbs(The other two catagories are proteins and fats. You need some fat too but that's a blog for another day.). Check with your nutritional consultant to find what percentage of carbs is right for you. You need carbohydrates in your diet. You just don't need flour or sugar. Like Trump, tell them "you're fired."

John Hudome, DCH

"Workout and eat as if your life depended on it."

You Need To Sleep!

Sleep deprivation is a serious problem among American adults. On average, we need about 7 hours a night. Most people get 5.5 to 6. This just isn't enough. And if you don't get enough sleep, your fitness success will be seriously effected.

Over the past couple of years I have asked more sleep questions in my initial assessments with clients. And what I'm finding is astounding. Most people don't get enough sleep. More than ever, I'm recommending that clients talk to their primary care physician about having a sleep study. And even more astounding, many of them are being diagnosed with sleep disorders. From Sleep Apnea to Excessive Sleepiness, many of the clients I've seen are discovering that they have sleep related problems. Initial symptoms appear as "depression," "lack of sex drive" and "obesity." That's right "obesity." You see, when people are tired, the body and brain get confused and think that the person needs more fuel (food) to gain more energy. So, they eat when they aren't hungry. Actually, they're just tired. They need sleep, not food.

So what's the point? Get more sleep. Go to bed earlier. Most television isn't that interesting anyway. Do you need the local network news every night? It's depressing anyway. Go to bed and exercise in the morning.

If you snore or awaken numerous times in the night, talk to your doc about a sleep study. You may be surprised. Otherwise, get to bed. Your fitness level will improve and you'll make better food choices.

John Hudome, DCH
"Workout and eat as if your life depended on it."

Lunchtime Fitness

Many people have difficulty getting to a gym, walking, running or workingout at home in the morning or evening due to child, family or work obligations. These reasons are certaily legitimate. But you won't do yourself or your family any favors by caring for them and making money while neglecting your health.

Larger corporate environments often offer ftiness facilities. Sadly, these facilities generally are underutilized. And with the seemingly weekly opening of a new gym in every area, there is sure to be a gym located within 5 minutes of your worksite.

So what if you did your workouts during the lunch hour? Have you considered it? Have you ever asked your employer? You could start the workday 1/2 hour earlier or extend it 1 or 1/2 hour at the end of the day. When I used to workout at lunch time I found several advantages:

• Travelling to work at "off rush hour times" was less stressful and I got there more quickly with fewer cars on the road.
• I got more work done with fewer distractions while the office was less populated.
• The lunctime crowd seemed less social so the workout went faster (this is a plus and a minus).
• You won't be lured to fattening lunh environments. Take your own food and eat at your desk or work station when you finish the workout.

In addition to going to a gym you could walk (by yourself or without others) or ride a bike. I used to take my bike to work when I worked in a location that had a shower in one of the men's rooms. The "Tow Path" in Princeton, NJ was my favorite place to ride. It was picturesque and I felt great in the environment. The point, make it fun, think outside the box, just ask the boss, be creative and find a way to do it. Your family and employer will work with you and you'll be a good fitness role model for your kids and co-workers.

John Hudome, DCH

"Workout and eat as if your life depended on it."

6 Ideas for Developing a Supportive Workout Group

There's power in groups. You already know this at some level. But have you really considered it? When you're in a larege group, like a ball park or stadium, do you feel the energy? Smaller groups have an energy also. That's why developing a peer group or group of people you talk to at the gym, or park or school track is important. Wherever you workout, talk to people. The support you receive and the added interest and good vibes will only serve to motivate you more.

Here are some tips on group develpoment at gym, park or any workout location:

1. Make eye contact with people. Others want to talk. Eye contact invites them into your world.
2. Say "hello" and introduce yourself.
3. Ask people what routine they're doing or what they're working on today.
4. When leaving, ask them if you'll see them tomorrow.
5. Talk to people about interests other than workingout and fitness.
6. Talk to and get to know staff at your fitness location.

Becoming part of the "scene" at your fitness location will make being there (and looking good) more important to you. It will be more a part of your life. It's like the theme song to Cheers goes: "You wanna be where everybody knows your name." Wouldn't it have been nice if it were the gym that Norm walked into and everybody shouted "Norm?" Not nearly as funny, but a whole lot healthier. So do it. you'll soon find people asking about your weekend and where you were yesterday because they missed you. Getting to the gym or fitness location will be all that much easier. It will be a part of your life. And it happens more quickly than you might think.

John Hudome, DCH

"Workout and eat as if your life depended on it."

How to Prevent "Workout Burnout"

Lots of people start to workout. And lots of people stop working out. Many of the ones who stop suffer "Workout Burnout." Here are some suggestions for preventing Workout Burnout.

1. Set Goals. These should inspire you. Once you reach them, set new ones.
2. Vary your routine. Change it up every 4-6 weeks. Hire a trainer if you don't know how to do this.
3. Add FUN to your routines and workouts. Do group activities on your own, with neighbors or at your gym.
4. Take a break from working out; but only for 3, 4 or 5 days. Sometimes an intentional vacation from your gym or routine can be just what your body needs.

These may seem obvious but many people don't know how to keep it fresh.

John Hudome, DCH

"Workout and eat as if your life depended on it."

How to Stay on Course on the Weekend

I hear a lot of people say, "I do well all week and then... the weekend." Too many people fall off their program on weekends. You can stay on you program and have fun on the weekend. Follow these guidelines and you'll be fine.

1. Plan your eating as you do during the week. Be sure to have access to smart choices.
2. Pick a cheat day. Pick one day on the weekend when you'll have just one thing that isn't part of your program. Such as, a muffin or bagel at breakfast; popcorn at the movies; or pizza or a sandwich (burger) for dinner. You can't "cheat" the whole weekend or all day. But a "cheat day" with one "off the program" item is a good idea. My trainer taught me this years ago and he's right.
3. Keep the picture of your desired outcome (that hot body) with you throughout the weekend. Make all of your choices based on the outcome.
4. Log your food into a jounal. I use www.fitday.com and I love it (This doesn't work for Mac users. Look around, there is one.). It's fast, easy and quite educational. Stay aware of just what your intake is.

Good luck and have a great weekend. Remember, the ultimate reward is getting to walk around and live it that great body.

John Hudome, DCH

"Workout and eat as if your life depended on it."

5 Steps to Eating Right at Work

Whether it's just an excuse or a reality of life, many people find eating correctly at work to present difficulty. I am continually told by clients that they just can't maintain good nutrition at the work-place. Here is what I recommend for getting the nutritional results you're looking for.

1. Plan on eating 3 or 4 meals a day at work.
2. Shop once a week for your work-place foods. I do this on Sunday. Buy enough for 3 meals for 5 days (assuming you work 5 days). You may want to buy even more. Many nights when I arrive home I microwave a meal at home also. I just don't have the time to cook every night.
3. Purchase inexpensive plastic containers at the supermarket (glad or similar) in which to place individual meals.
4. Cook the food one day or evening. Once again, I do this on Sunday afternoon. It takes me about 60 to 90 minutes, including cleanup. It' common for me to cook 2-3 lbs. of salmon, cod, tilapea, or flounder; 6-8 pork chops, 6-8 chicken breasts; 6-8 yams and brocolli, asparagus and various squash. Between my oven, stove and patio grill, there's a lot cooking all at once.
5. Pack the individual containers in the refridgerator and your food is ready for the week. And yes, my food keeps that long. I don't know if your's will, but mine does. I pack 3 or 4 meals every morning as I leave for the gym (I also take some fruit along). You may want to purchase an inexpensive portable cooler if you have fears about food storage, etc.

If you eat out due to meetings or other requirements, learn how to order correctly in restaurants. They will make your food the way you want it, just ask.

This system works for me and I've been doing it for years. I have plenty of food. I eat a variety of foods including, seafood, poultry, lean pork, yams, veggies, rice and more. This never seems to grow tired for me. I clean as I cook so the after prep dish and pan cleaning is minimal. I wash the empty containers immediately upon walking in the door of my home at night. I could probably do them at work, but I don't. If have any questions, comments or additions to these recommendations, leave a comment. I want to hear and I want to learn.

John Hudome, DCH

"Workout and eat (and live and play) as if your life depended on it."

How to Eliminate Snacking

I hear it all the time, "if I could just stop the snacking." Many people workout and eat pretty well during the day. Then they go home. And oh baby, that's when the trouble starts. After dinner, they snack the night away. Here are some sure fire tips to help you eliminate snacking once and for all.

• Eat many small meals, about 5 or 6 a day. Eating so often will keep you full.
• Elmininate the word "snack" from your vocabulary. Have a small meal in the evening so that it replaces what used to be a "snack."
• Don't stock your shelves with "snack foods." Non- smokers don't have cigatettes in the cabinets and non-druggies don't have a stash of heroin "just in case." Get rid of it and stop buying it. Buy some new clothes for your thin body instead.
• Drink plenty of water. During your withdrawal period (2-7 days) you will crave carb/salt/sugar loaded foods because that's what snacks are. Drink water. This craving will pass.
• Once weaned off, if the urge strikes or necessity presents itself (birthday party, etc.), have a tiny taste and walk away. Literally, walk away from the table or step into the other room.
• Set an "end time" for all evening eating, 8:00 or 9:00 PM would be a good idea.

Break the snacking cycle. Your body will love you for it and you'll love your body. You'll see your results explode, not your waste (OK, I know it's waist) line.

John Hudome, DCH

"Workout and eat as if your life depended on it."

Feeling GREAT about your body lasts longer!

So which lasts longer, the feeling you get from making great choices and having the body you want, or eating that fattening muffin (or whatever, you get the idea)? Well? The body, of course. And let's face it, if you're committed to your goals, the pleasure of that muffin will pass quickly only to be replaced with guilt.

Moral of the story, think of how you'll feel later. Think of how badly you'll feel after the muffin. Think of how good you'll feel if you choose the smart choice. Think of how good that wonderful body feels. Imagine walking around in that all day!

John Hudome, DCH
"Workout and eat as if your life depended on it."

It's really about the "Feelings" attached to the goals.

I've written before about Motivation being about keeping the "Outcome" or goal clearly focused in your mind's eye. This will cotinually cause your choices to be driven by that goal, that picture. There's an additional component that may also be helpful. The "Feeling" that you will get when you achieve the outcome or goal is also key. It's extremely helpful to remember how good looking like that is going to feel. How will your body feel? How proud will you be? What will having that body do for your confidence? How healthy will you feel? How comfortable will your clothes feel? How much fun will it be to get complements about how you look?

If you think about it, everyone sells feelings. Regardless of what you think your product is, you sell feelings. You buy a cup of coffee because of how you feel when you drink it, or after you drink it. You may buy it in a place when you feel good about sitting. I'm in a coffee house as I write this. I feel great when I'm here. If you purchase an expensive automobile, you probably feel great while driving it. Or maybe you feel totally safe while in it. If it's an envirnomentally friendly car, you may derive good feelings from knowing you're contributing to the health of the planet. Whatever it is you certainly get a "feel good" from achieving whatever it is you are doing.

Do you get it? Does this make sense? Your visualization is important and when you combine it with how having that outcome or goal makes you feel, you'll be unstopable. Go for it. Push yourself. You'll never know how much you have if you don't push it.

John Hudome, DCH
"Workout and eat as if your life depended on it."

Concerns About Supplements

We see advertisements for supplements continually. Television, print ads, radio and posters in gyms are promoting supplements as the way to a beautiful body. I'm concerned about the extent of this and the extent of the use I see around me.

From the outset, let me disclose the supplements that I use. I take an Omega 3, Zinc, Vitamin D, Glucosamin and occasionally Whey Protein Powder. I don't want anyone to come back later and say, "wait a minute I know he uses supplements." All of these are nutiritional supplements and the Glucosamin was recommended by two physicians. They are not performance enhancers. I concsider them as food supplements.

So what's my concern? I'm concerned that too many people, especially younger people, think that they can achieve what they want with a pill or powder instead of hard work. Achieving what you want in life takes effort and maybe a little luck, but that's for another day. We live in a "fast food" society. Where has that gotten us? Obese city, that's where. I see overwheight guys in my gym using Creatine and getting fatter by the week. People don't know what the heck they're doing. They see an ad with a fitness model in it and they presume that he got his body using that supplement. In most cases, he didn't.

At the end of the day, you are more than just your results. Get good advice from medical and fitness professionals as to what you need to take, if anything, to assist you in achieving your goals. Some supplements are great. Some can hurt you. Some are a waste of your money. Do your research. Become educated.

John Hudome, DCH
"Workout and eat as if your life depended on it."

Come Out and Play!

The weather is changing here on the East Coast. It's warming up. So I've noticed more people outside walking, running, roller-blading, playing baseball and just hanging out. The city has a fresh buzz. The point? Get outside. Change-up your workout routine by taking it out of the gym or the house. Do something new and different. Or maybe just do something that you haven't done since it got so cold last winter.

Have fun. Get outside. Mix it up and keep it fresh.

John Hudome, DCH
"Workout and eat as if your life depended on it."

Re-Dedicate to Your Fitness Goals

I'm hoping you had a great holiday. I also hope that you ate well and stayed on course. If you did, GREAT. Give yourself a big pat on the back and a hug. You deserve it. Keep up the good work. If you strayed a little (or a lot), it's OK. It's a new day. Start NOW!

Take some time today or this evening to remember what your goals are. Remember what body you want. Remember how you want to feel. Remember how good it feels to do the right things. Remember how good success feels.

Now, picture yourself having already achieved those fitness goals. Make that image so bright and beautiful that it's totally undeniable. Make it sound so fantastic that the sounds lift you ever closer every day to the realization of that goal. Feel just what it feels like to alreday have those goals in every cell of your body. Keep that memory inside so that your unconscious mind can remember it whenever it needs to make a workout or nutritional decision. You'll be there in no time.

Re-Dedicate to Your Fitness Goals. Your body will thank you and you'll love the body you get. You can have what you want. Get to it, one day at a time.

John Hudome, DCH
"Workout and eat as if your life depended on it."

Reward Yourself!

Ok, so how's it going? How's what going? Your holiday eating, how's it going? Hopefully, you've thought about my last blog and you prepared, planned and ate in moderation. And since the day isn't over, you can do well from this point forward.

Motivation is really nothing more than propelling yourself toward your goals. In this case, toward your fitness and healthy lifestyle goals. Too many people whom I meet think that food is their only choice for rewarding themselves. Isn't that great body you want a reward also? Isn't it an even longer lasting, more satisfying reward? I think so. Therefore, everytime you may consider eating anything today, picture that body that you are striving to achieve. THAT is the reward. You deserve it. You can have it. And you can feel GREAT about it. Reward yourself with a great body.

John Hudome, DCH
"Workout and eat as if your life depended on it."

P.S. Take a walk before dinner or at some time during the day. Move that body.

3 Secrets to Successful Holiday Eating!

So here we are, another holiday weekend. Whether this is a religious event or just a social holiday, the weekend calls for visiting. And that usually means eating. For some, it means lots of eating. If your holiday began Wednesday, you're already experiencing it and I'm sorry that I didn't wirte this for you sooner.

The "Secrets" are pretty simple: Preparation, Planning and Moderation.

1. Preparation: Be prepared to be offered foods that may noy be the best choices. Think about how you'll say "no." Think ahead about the choices you could make instead.
2. Planning: Plan your workout or exercise. Fitness doesn't always need a holiday. Eat a little before you go to the event so that you're not really hungry. This way, you can eat what you like or want and do so in reasonable portions. Plan your arrival times so that you don't have too much pre-meal munching time.
3. Moderation: Eating right doesn't mean that you can never have things you like or view as "festive." But do so in moderation. A little goes a long way.

Have a great holiday.

John Hudome, DCH "Workout and eat as if your life depended on it"

"Fitness Nutrition Secrets Revealed", a 3 hour seminar.

I am Happy to announce that I will be presenting a seminar with Jim Hart, CFT entitled "Fitness Nutrition Secrets Revealed." Below are the details as we currently have them. I will update the seminar news as we progress closer to the date.

• Title: "Fitness Nutrition Secrets Revealed."
• When: Saturday, May 13, 2006 beginning at 9:30 AM to 12:45 PM
• Where: My office at 2 Eves Drive, Marlton, NJ 08053. We will move to a larger venue in the area if registration becomes to high to handle at the office. But be assured that this will be in the same area and you will receive plenty of notification.
• How to Register: Email to info@johnhudome.com (place "Seminar Registration") in the Title, or telephone to 856.797.8777.
• Presenters: John Hudome, DCH, read more about me at http://johnhudome.com; and Jim Hart, CFT. Jim's site is http://hartbody.com. Jim was named "One of Americ's Top 100 Trainers" by Men's Journal magazine in 2004 nad 2005. Jim believes that you can eat and enjoy food while you achieve the fitness goals thet you want and deserve.
• Cost: $45.00 in advance; $75.00 for 2 or more registering together.

Join us for this exceptional senimar. You'll learn about foods and the choices you make as well as how to use your brain better to make the right choices.

John Hudome, DCH

"Workout and eat as if your life depended on it."

Do What You CAN do!

This entry should be somewhat brief. I woke up this morning at my usual 5:16 AM only to find that a toe problem has re-surfaced. I won't bore you with details, but this happens once every year or two. A simple medication for one day relieves it completely and life goes on as usual.

It occured to me that many people whom I meet and do work with in my office find many (if not almost any) excuses to skip a day at the gym (or whatever workout they do). Today, I ordinarily would have done 30 minutes of cardio (since it's a Friday and that's my schedule) after my weight training and before my coffee with a friend. I skipped the cardio due to severe pain and altered the original workout planned for today to something that didn't impact the toe. The point is, you need to think from the position of "what can I do today." Instead of excuses, you'll at least do something. Maybe it's just me but I tend to think that when it comes to fitness, almost anything is better than nothing.

John Hudome, DCH
"Workout and eat as if your life depended on it"

How Did You Get Those Abs?

I get asked this this question regularly. My abs are pretty good and I really enjoy the complement of people asking me, "What did you do to get those abs." I really do mean that I find this quite complementary. And they aren't good by accident. They have been earned and I believe that anyone can do it.

I had asked my trainer this question as well. Like most people, I presumed that the secret to great abs was extra crunches and cardio. And although cardio and crunches are useful, the secret to finely tuned abs is nutrition. That's right, nutrition. Once you've burned your fat to a good level, your nutrition profile will determine how cut you get. Really, it's true.

So here's the formula.

1. Enough cardio so that you trim your fat to a healthy but low level. Consult a fitness professional at your gym to have your body fat tested. Ask for guidelines as to what your body fat percentage ought to be.
2. Do 20 minutes of crunches 2 days a week. Vary the routine each time you do abs. For example: weighted abs on a bench one day; weighted abs on a ball the next time; and unweighted abs on the floor the next time. Use leg raises, hanging leg raises and any abdominal machines that your gym may have on another day. You get the picture, right? Mix it up.
3. NUTRITION. Get some nutritional advice from a professional or from a book. I like the site fitday.com as a tool to monitor my food intake. Fitday helps me to be aware of my fat, protein and carb intake. You need proper balance of these three areas. Some fat is good. That old "no-fat" thing is history. You have to make sure that you eat enough. Eliminate flour and sugar from you diet and eat natural, unprepared foods. Eat junk and you'll look like it.

Remember, your abs are "abdominal muscles." Emphasis on muscles. You need to build them similarly to the way you build other muscles. And in the end, your nutrition will make all the difference in how well they pop. Go for it.

John Hudome, DCH

"Workout and eat as if your life depended on it."

Immigration Problem or Racism?

Ok, so the current immigration debate in our country (USA) has nothnig to do with "Fitness Motivation." That's true. But I felt that I had something to say, so here goes.

I find it interesting that our radio and television talk show moderators have taken the Illegal Immigrant problem and broadened it to an Immigration problem. I am in favor of Immigration. I am opposed to Illegal Immigration. We all know what the difference is, right? Immigrants enter the country through open and legal means. They are registered and are here on a visa (a permit of sorts) which is time limited and states the purpose for which they are here. Illegal Immigrants sneak into the country on planes, boats or across rivers or on highways. The Illegals are not registered and stay for any period of time that they want and often work manual labor jobs for reduced salaries. This hurts American workers and drains the healthcare and social service system. Any problem so far?

One of the problems that I see is that the only Illegals we hear complaints about are people of color, usually Mexicans, Haitians, Cubans... you get the picture. I don't hear complaints about the European Illegals. Oh yes, there are some. What about the Irish kids in Sea Isle City, Atlantic City and Wildwood, NJ every summer. Are they all legal? They weren't in the '80's when I knew some of them. Maybe times have changed. Are all of the cute Swedish young women babysitting children legal? I'm just wondering. Do you see the difference yet? Do you see that the ones people complain about aren't white? Isn't that racism?

On a radio talk show tonight on 1210 AM, The Big Talker in Philadelphia, the host stated his concern that by the year 2020, the country will be predominately people of color from black and latino heritage. And the problem is? He complained that more salsa is sold in the USA today than ketchup. And the problem is? Would we be complaining if we ate more Danish than Twinkies? I don't think anyone would care. Why the fear over anything that is not white? I think it's racism. Any chance I'm on to something?

I guess the Native Americans were comfortable with the white immigrants from Europe hundreds of years ago, right? It must have comforted them that the white immigrants ate the buffalo just like the natives did. So at least the "salsa dilema" wasn't dirtying the water. How'd that buffalo thing all work out anyway? Not so good?

As for Immiration overall. Most of us wouldn't be here if not for immigration. I think most people are hypocritical on the subject. Once again, I am FOR Legal Immigration and OPPOSED to Illegal Immigration. I'm also opposed to disliking people because of the color of their skin or because their culture is different from mine and I just don't take the time to understand it.

So here might be some of the possible solutions:

• Differentiate between Legal and Illegal immigrants.
• Penalize those here illegally and any future illegals. Deport them and have an agreement with their countries government that their country jail them. We shouldn't pay to keep them warm and fed in our prison.
• Make the rules for immigration to this country clear and available. I think they already are clear and available.
• Create diversity education and have it present in schools as well as in locations available to adults.
• Educate the media about racism and discrimination.
• Remind Americans that America was founded on priciples of acceptance of difference, hence the "metling pot" concept. America will change. It always has. Get over it. Embrace it and have some salsa.
  
  Let me know what you think. Oh, and to the people that have already let me know (however covertly) that they don't like the way I write, thanks for the feedback. I haven't stopped yet.
  
  John B. Hudome, DCH
  "Workout and eat as if your life depended on it."

7 Keys to Excellent Sports Performance

It's one of my favorite times of year, spring. That means baseball time (and softball if you're like me and still play). I love it. I love the sound of the ball hitting my leather glove when warming up. I love the feeling of a cleanly hit line drive ball. You can feel it if you hit the ball well. So it made sense to me to write about sports performance with so many of us returning to the field for yet another season. Although I play for fun, I like to play well also.

So much of any athletic game is "mental." This isn't new. You've hear it before. But what does this really mean? And, how do we use our mind to achieve positive results? Here are 7 Keys to Excellent Sports Performance.

1. Love the game you're playing. Don't play it for your parents, coach or because girls or guys will like you better. Play whatever game you play because you love it. This really goes for everything in life. Love what you do. It will show.
2. Decide what you want. This means to have an idea in your head of how well you want to perform. This step happens repeatedly through an entire game. When you get ready and leave for the field, you should have an idea (a picture or vocal commentary) in your mind of how you will play today. How will you look, sound and feel while playing? Decide ahead of time just how excellent you want to be.
3. Get in State. "State" is your internal feelings which result in a physical manifestation and the pumping of adrenaline and other good natural performance enhancers found in your body (naturally). The best state for performing well are Excitement and Confidence. Many people think that they should be relaxed. Wrong. Relax and your opposition will run right by you. Play a particular cd in your car on the way to the fields. Make it one that rocks and pumps you up.
4. See the Success. Visualize your self succeeding. And, Visualize what you'll look like when you have this high level of success.
5. Hear the Success. What will being that good sound like? What sounds (internal and external) go with playing at a high level? What do you need to say in you head to propel you forward.
6. Feel the Success in every cell of your body. *Steps 4,5 and 6 together are your Rehearsal for your success. Rehearse a lot. It really works.
7. Anchor this state so that you can easily recall it at any time you need it. I recommend using something like a closed fist gesture pulling in to yourself with and auditory "yes" for maximum effect. Eventually, all you'll need to do is fire off (do the gesture and say :yes") the anchor and you'll immediately return to your resourceful state.

Good luck. Play well. Have fun. If you think you need help with this, send me an email. We'll arrange a time for you to talk to me in person or on the phone.

John Hudome, DCH

"Workout and eat as if your life depended on it."

Philadelphia Daily News Podcast #1

I sat down today to write a different blog than this one. It occured to me that I hadn't commented on my "Podcast" experience from last week and that I wanted to. So, I'll save the other topic and post it a couple of days from now.

On Monday, March 13, I had the pleasure of recording a health and fitness podcast with fitness guru Kimberly Garrison at the offices of the Philadelphia Daily News. I sincerely wish to thank Kimberly for her generosity in inviting me to participate. What a fun experience. It's been about 7 or 8 years since I recorded my last set of hypnosis tapes and about 26 years since I last played in a band and performed in public. Being behind a microphone was exciting once again. I hope to do it again soon.

The content of the podcast focused on, utilizing your mind in assisting you to achieve the fitness, diet and body goals that you've set. Yeah, sounds like a winner to me. Your mind really does participate in your personal achievement.

They titled the podcast "The wisdom of Popeye." Now slow down. I'm not Popeye. I referenced how self-esteem is really at the heart of all personal achievement (or personal problems) and that the ideal is to take the position "I am what I am." This was a saying used regularly by Popeye in the old cartoons that I watched as a child. And you thought Popeye was only selling spinach?

You can listen to the podcast at Kimberly Garrison's Girlfriend's Locker Room. Just click the link and you should be good to go.

Thanks again, Kimberly. You're a champ. It really is about lifting each other up and supporitng everybody's success.

John Hudome, DCH
"Workout and eat as if your life depended on it."

Three Steps to Achievement

I meet with people every day who have great ideas, or the best intentions, or put into action ideas that don't seem to develop into anything. Are you one of these people? Relax if you are. We've all fallen into this category at one time or another.

Three simple steps can help you to reach your goals.

1. Intention: Clearly set in your mind on what exactly your intention is. Think about it, clearly. For example, "to eat today in a way that will make me feel good, have energy, and achieve my weight loss/gain and fitness goals; to eat lean proteins, fats and carbs in proper proportions to look the way I want to look." Picture what that body looks like in the form you want it to be.
2. Planning: All success happens through proper planning. A plan is a thought out and executable strategy. For example: Cook extra food the night before. Take food to work with you. Decide ahead of time how often and when you need to eat.
3. Action: TAKE ACTION. This means, do something. You have to act on your good idea to make it a reality. For example: Take food to work. Post an eating schedule where you can see it. Set your watch or cell phone alarm to go off every three hours to remind you to eat. Then, eat, properly.

Good luck and have fun.

John Hudome, DCH

"Workout and eat as if your life depended on it."

Mike Barnacle, You're Right (I mean Correct)

Although this topic is a diversion from "Fitness Motivation," I think it bears covering. I was listening to, and watching, Mike Barnacle on the "Imus Show" on MSNBC this morning. I was finishing some cardio work in the Cardio Theatre at the gym. Pardon me, Mr. Barnacle, if I misquote. You said "we are better than the people who lead us." Meaning, the American people are better people that the leaders of our great country. His context was the topic of individual Americans giving money and time to help the wounded Iraq War veterens. and giving more, he contends, than the government who sent them there in the first place. I don't know the details or stats behind this. But I was moved by the comment enough to write about it. I couldn't agree more with you Mr. Barnacle and I applaud your eloquence in stating it.

This isn't new, however. America isn't the government or the elected officials. America is it's people, all of us. America is me, you and the everyday guy and woman on the street. America isn't blow-jobs in the White House or back-door deals with business associates by politicians for personal gain. Those things can't be excused from the American landscape but we can't let them define us. We're much more that that. I choose to believe that we have not yet fully tapped into the greatness that is America. By looking at our flaws as well as our positives we can be certain to be propelled into the future as a true world leader for all the right reasons.

Keep up the good work Mr. Barnacle. I enjoy your commentary. We are better that our leaders.

John Hudome, DCH

"Flab to Fab Challenge" Presentation

I was fortunate enough today to give a brief (90 minute) presentation to the "Flab to Fab Challenge" contestants at 12th Street Gym. The challenge is sponsored by Channel 3 in Philadelphia and the Philadelphia Daily News. It' always such an awesome experience to talk to people about fitness, motivation and overall life success. This group is soooo energetic and wide-eyed with enthusiasm. Little do they know, I get as much from presenting to them as they get from hearing me. We covered Beliefs, Altering Food Prefenences, Motivation and Setting Compelling Goals. Let's hope and expect that they will all be propelled toward their repective outcomes. And let's REALLY hope that they find all the happiness that they deserve.

John Hudome, DCH
"Workout and eat as if your life depended on it"

Ya Gotta Eat... Just Prepare!

I recently travelled to Tampa, FL with my softball team for a tournament (Feb. 18 and 19). I prepared to play by throwing on the basketball court at my gym (12th Street gym) and hitting at the indoor batting cages in Delaware County. I was certain that I was prepared to play. My concern was to keep up with my nutrition regimen while living in a hotel for 5 nights and 6 days. So I consulted with my trainer, Jim Hart (listed in Men's Journal as one of Americas Top 100 Trainers for the second consecutive year) and had a game plan for nutrition before I left. I took some things with me and knew where to get what else I needed. I also planned on how to order in restaurants. You do know that restaurants will prepare your food to your specifications (within reason) if you only ask? Do you not? I was set.

It went great. I played well, had fun, and ate often and well within the scope of my personal needs for protein, fat, carbs, fiber etc. I felt great the entire time. My weight was 1 lb. higher the day after my return from what it had been when I left. I'm actually a little on the thin side right now and my concern was not to lose any weight. The next day, it was back to square. Ahh, how sweet it is.

So plan before you leave. There's nothing like being prepared. You'll like the results you get.

John Hudome, DCH
remember: "Workout and eat as if your life depended on it."
To find Jim Hart: www.hartbody.com I highly recommend him. Tell him I sent you.

Tampa Workout Bust

Well, I was travelling again. I'll write more about that later. For now, I want to share a little gym mishap that surprised me and left me a little bewildered.

I was in Tampa, FL for 6 days. On Monday, February 20, I went to a little gym called "Tranzitions Fitness" on E. Fletcher Avenue. It was small but pretty good. They had nearly everything I needed. I talked to the guy working and he told me he opened on Tuesday morning (the following day) at "7:00 AM." So I set the alarm, got up, dressed, bought coffee, ate my oatmeal (fortified with some protein powder) and off to the gym I went. I arrived at 7:15 AM to find the door locked. I waited until 8:03 AM (OK, you're right. That's MUCH longer than I should have waited, but I did). No one showed up.

Moral of the story, you can do all the planning in the world and sometimes sh#% happens. I rolled with it. Bought another coffee, woke my roommates on this trip and headed off to watch the Phillies at spring training and had a great time.

Tranzitions, shame on you.

John Hudome, DCH

Heads Up

Well, I'm still talking to people. And I hope that you've taken my advice and you're talking to people too. Not just at the gym but everywhere. My buddy Rob said to me "blog that. No, seriously, blog that." So here it is.

When doing dead lifts or any other exercise involving the lower back, proper form is important. Ask a trainer or an employee of your gym to show you proper form. Most importantly when performing any dead lift type of exercise where the lower back is involved and you bend at the waist, keep your eyes up. This insures that your head is stable and elevated and your back doesn't strain. These types exercises can easily result in injury if your form isn't correct. And just another suggestion, don't do too much weight. Form is more important than the amount of weight. So look in the mirror and keep your eyes on your eyes in the mirror for safe weight training.

John Hudome, DCH
"Workout and eat as if your life depended on it."

It's About Team

I've been telling my clients for years that "nobody makes it on their own. We all have people in our lives that support us on our paths to success." How true it is. I was reminded of this last week while reading "The Millionaire Maker" by Loral Langmeier. Ms. Langmeier emphasises building a "success team" of like minded people to support you on your road to financial success. I couldn't agree with her more. (By the way, I do recommend her book.)

In terms of fitness, health and nutrition success, surround yourself with other highly motivated, positive people. Choose people who may already have what you want. You'll learn from them and they will inspire you. Your family, friends, co-workers, fellow gym rats and anybody else can play a helpful role on your team. Choose well. You may very well "rise to the level of expectations of your peer group." I got that quote from Tony Robbins many years ago. And it's so true. My grandmother used to say, "show me your friends and I'll tell you what you are." Ah yes, a wise old woman she was.

Finally, I would love to be on your success team. Read my blog and send me an e-mail if you like. I promise, I'll support you and if I may ask, I'd like you to support me too. Remember, we're all in this together. There's no limit as to how many of us get to thrive and feel and look great. Let's do it together.

John Hudome, DCH
"Workout and eat as if your life depended on it."

Decision Time

I had an interesting experience at the gym this morning. Alright, well, maybe it was early afternoon. I sometimes go a little later on the weekends. You know the drill, coffee, e-mail, etc. Anyway, as I said in the last blog, I talk to people. So this guy is working out next to me. I don't really know him but we've nodded to each other before and we both were on the same morning schedule. I hadn't thought about it until I saw him today but he hasn't been there in the AM since, well, I'm not sure. So I said, "are you still working with your trainer ______ ?" He said, "no, I have a new girlfriend in Los Angeles and I've been going back and forth there and I haven't been able to get up in the morning anyway." It's common that people provide multiple excuses to make it clear that the situation is way out of their control and don't you dare ask follow-up questions or offer helpful suggestions. I did, however, suggest that she could come with him and that I've heard that they have gyms in L.A. now. He grinned as though amused so I knew that I hadn't totally offended him and had possibly succeeded in creating an opening. Maybe he'll consider returning to the morning gang.

I intend to write more about the concept of "decision points" at a later time. And I will. But for now, if I were to offer this gentleman some advice, he has a "decision point" for his morning gym attendance and it isn't in the morning. That's right, it isn't in the morning. At bed time he was still leaving himself options. Or worse, by not packing he may have already been blowing it off.

He could actually make a decision at bed time to help assure that he will go to the gym in the morning. He could do things the night before to make gym attendance more likely. He could:

1. Pack the night before: gym bag with work clothes; gym attire next to the dresser near the alarm clock.
2. Set the alarm for early gym attendance. And place the alarm on a dresser away from the bed so that he has to get up to turn it off. NEVER EVER HIT A SNOOZE BUTTON.
3. Tell his girlfriend that he would be getting up early to go to the gym (self leverage).

In performing these simple steps, he is deciding the night before. This reduces the risks of turning off the alarm or changing his mind in the morning. There is no "maybe" about it. If you've packed, you've decided. The most important point here is that the primary "decision point" isn't in the morning at all. It's in the evening when it's really determined. So decide at night that it's really happening tomorrow. You'll love the way you feel.

John Hudome, DCH

Talk It Up

This may seem obvious to some of you, but for others it is an untravelled path. One sure way to kick up your fitness is to talk to people about fitness. Now, this comes easily to me because my personality style is that of an extrovert. In terms of human personality, people are either introvert or extrovert. The introvert is more comfortable keeping to himself. The extrovert is more talkative and outgoing. This is hardrwired into our neurology so you are what you are. Neither of these is good or bad. But you can learn the skill of talking to people.

If talking to people doesn't come naturally, you can improve your skill with practice. Just decide to do it. Watch others who already do it. Model them (as suggested in the previous blog). Be willing to experiment. Be prepared to feel awkward or uncomfortable. Remember, growth can feel uncomfortable at first. Do it anyway. That's right, do it anyway. You'll feel more comfortable as you do it more, just like anything else. Some opportunities that you may not have taken advantage of are:

• Ask someone what that exercise they're doing is called or what body part it's for.
• Ask someone to show you how to use a piece of equipment.
• Complement someone's outfit. That's right, people like to be complemented. They will at least say "thank you." Ah, the beginnings of a "mini-conversation."
• Ask for a coffee spot recommendation after your workout. They may offer to join you.
• Introduce yourself... "hello, my name is..." It works.

These are but a few. But I assure you, the more you do it, the more you'll come up with on your own. You'll start having "fitness conversations" and be associating with like minded fitness oriented people. This will certainly kick your knowledge, enjoyment and success to new levels. You may find other interesting things in common with these people also. Take a risk. Put yourself out there. It's really worth it.

Have fun!

John Hudome, DCH

6 Secrets to Successful Motivation, Part 2

So I hope that you've read, enjoyed and most importantly utilized the first three Secrets. Here are the next three.

Secret #4, Use Role Models as Inspiration and as Guides!
This may sound simplistic and it is. As children we automatically knew to do this. As adults we sometimes don't remember this and we try to go it alone. Choose people as models who already have a quality (or all of the qualities, although this is highly unlikely) that you want to develop in yourself. This doesn't mean that you want to be, or even be just like this person in every aspect. It means that you see them doing something or demonstrating a trait or skill that you're wanting to have yourself.

Consider the way the model looks, behaves as well as the values and beliefs that the model demonstrates. Keep in mind that you don't have to like everything about the model. I have many models that I use for specific traits that I like. And I don't want some of the models other traits. Let me give you some examples of just a few that I use.

• Pat Croce: For his seemingly unending enthusiasm. I consider Pat if I need a little boost.
• Anthony Robbins: For his energy, creativity, positive attitude and seeming love of life.
• Donald Trump: For his brass balls and unflinching pursuit of what he wants and believes. I consider "The Donald" just prior to entering any room where I have a professional meeting or negotiation.
• Martha Stewart: For the dignified way she handled the adversity of going to jail. If I handle adversity like her I would be pretty darn good. And as an aside, I think that if she had been a man she wouldn't have done any time.

Now, that's just a few of mine. You need to choose your own. Use them as inspiration.

Secret #5, Embrace Failure as the Ultimate Learning Tool.

Successful people see failure as a necessary event on the road to achieving any goal. They expect failures on any path to a successful end. Successful people learn from these and they make them better because of them. Unsuccessful people get halted by failure. You get to choose which is you.

Secret #6, Set Compelling Goals.

Goals need to really, really drive you. If you set "ho hum" goals you will start, and likely never finish. And why would you? They aren't worth going for. Set goals that really knock your socks off. If it's compelling, you will be propelled toward it at an unrelenting pace. I will write a separate article about this very soon. I think it's that important.

So there you have it, my 6 Secrets to Successful Motivation. Enjoy and utilize them. Let me know how you're doing with them.

Travel Fitness

I arrived home on Thursday, Jan. 26 at 1:00 AM EST from a brief, but fun, trip to Park City, Utah. What a blast. I don't ski anymore but I sure do watch movies. This was the week of The Sundance Film Festival. My traveling companions and I had a great time.

I hear all the time how difficult it is to stick to a workout routine when on the road. This has never been a problem for me. Of course, I like the gym and working out. While on the road, I meet people and get to have fun even when at the gym. So I've wondered. What's the difference here? My conclusion is Intention and Attention. Before I leave I Intend to work out by:

1. Doing a Google search on gyms in the area. In Park City I chose Silver Mountain Sport. There are others. This was in proximity to the condo in which I stayed.
2. Packing workout clothes and gym shoes.
3. Telling my traveling companions that I intended to go to the gym and inviting them to join me.

Then, I paid Attention to my scheduling and went to bed in plenty of time to allow me to wake up and attend the gym. One friend actually joined me one day. Pretty simple, eh? I think so.

You can get a great workout in anywhere. If you don't want to pay the fee (the one I went to was $15.03/day due to my gym's participation in a national organization), you can workout in a hotel fitness romm or in a condo or hotel room. Isometrics can be done anywhere. I like the social aspects of a gym, but that's just me.

Tip: I did less cardio than usual because we walked alot. Now go travel and stay fit as you do it. If you see me at the gym, say "hi." I'd love to meet you.

John Hudome, DCH

6 Secrets to Successful Motivation, Part 1

Motivation is one of the most talked about issues among trainers and fitness related professionals. Trainers approach me regularly asking, "how do I motivate my clients to eat better or stay on their program." My own clients often say, "I know what to do but I just can't seem to motivate myself." The thinking is that if clients are motivated to work a program fully, they will be more likely to achieve their desired results. So, here are "6 Secrets to Successful Motivation" as a helpful guide to the professional motivating a client as well as to the client motivating himself.

So let's begin. Perhaps we can define Motivation as "a desire to pursue; feeling pulled toward an end; feeling compelled to do something." Websters defines it as "the psychological feature that arouses an organism to action; the reason for the action"; "we did not understand his motivation"; "he acted with the best of motives." OK? So then a working definition might be "the pyschological feature that arouses a person to follow a fitness routine and/or healthy eating plan." So the following is Part 1, or the first three of "6 Secrets to Successful Motivation."

Secret #1 - You are already motivated.
That's right. There's no such thing as lack of motivation. When clients don't workout or fall-off of a nutrition program they think that they lack motivation. This isn't exactly the case. You see, they were perfectly motivated to do something else. No one does nothing. The question to ask them (or yourself) is "what did you do instead." This client has a success strategy for achieving the answer to the question. Remember, no one does nothing. So, if the answer is "I sat on the couch and watched TV," the client has a success strategy for achieving "sitting on the couch and watching TV." Does this make sense?

A client such as the one above now needs to determine how he did it. That is, how he successfully achieved "sitting on the couch and watching TV." Once the strategy is revealed and understood, the steps can be applied to the desired outcome or behavior. This could take the help of a trained professional. Once you learn this process, however, you can repeat it successfully over and over in nearly any situation. But what's really most important here is that you develop a sense of curiosity about how you accomplish things rather that lamenting as to why things don't go the way you think you want them to go.

Secret #2 - People have different Motivational Styles (Toward or Away From).
Every person is motivated either Toward or Away From. Psychologists might refer to this as approach/avoidance. Some people have variations on these styles and can be Toward With a Little Away; Away With a Little Toward ; or equally Toward and Away. These directional filters are related to a persons values. They are also quite possibly hardwired in our neurology. These directional filters are neither good nor bad, they are just the way the person is.

So how do you determine which is you (or your client)? Ask some questions: What are your fitness goals?; What do you want in a gym?; What do you want in a relationship? The answers to such questions will provide you with clues into the motivational style of your client (or yourself).

Toward people will answer in ways such as: I want to have a six pack; I want a gym close to my house; I want someone who listens to me.

Away From people will answer in ways such as: I don't want be too muscular; I don't want to have to walk too far to get there; I don't want a lot of drama.

Combined Toward and Away people answer in ways such as: I want a six pack but I don't want to be too thin; I don't want a gym that's a fashion show but I do need nice people; I want someone fun but not a drinker or smoker.

Determining this filter is relatively easy once you get the idea. But then what do you do? You encourage and motivate using language or mental images that are congruent with the person's directional filter. A Toward person will respond to future positively oriented statements such as: "come on you want those abs"; "just imagine how you're going to look after this." I rely heavily on the use of mental images and a Toward person will benefit from positive future oucome imagery of himself having already achieved the goal. As an example, I am highly motivated by a positve picture of me looking exactly the way I want my body to look.

For someone motivated Away From, they will respond better to statements about what will happen if they don't do the exercise or eat right. For example: "you said you didn't want to get fat"; or "if you eat that it'll go directly to your hips." Negative imagery is also helpful here. However, it is most important that you never ever make a negative image of yourself. Make the negative image of someone else. It will work. Since you already know that positive images work for me, well, so do negative ones. I am highly motivated by visually reminding myself what the typical guy my age walking through the mall looks like. And quite frankly, it's scary enough to generally get me to comply with any routine or eating strategy. Since both positve and negative seem to be effective for me, my directional filters are fairly evenly both Toward and Away.

Obviously now you have figured that Toward and Away From people are best motivated using a combined approach. As I said, I'm one of those and the images as I described to you earlier work great. Verbal prodding both toward and away is also very useful for people with a mixed directional filter.

Secret #3 - You have existing strategies already present that can be successfully applied to any desired outcome.
You don't need a psychological overhaul to achieve something. Whatever you do instead of what your stated outcome is, is driven by a successful strategy. Ask "how do you know it's time to do it", or "how do you do it" and the answer will reveal how to achieve the desired goal. You may have to ask several times as the answers reside at the unconscious level of awareness. If the couch sitter's strategy is that he imagines the couch and "it just looks so good" that he can't resist, then making pictures of the desired outcome in the same way will result in motivation to achieve the goal. Verbal statements follow the same course of logic.

This is a little over-simplified. There is no way for me to educate you fully in this forum. I can teach you, however, in person and even likely on the telephone. It doesn't take too much time and once you have it, you can apply it over and over again in any situation.
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That's Part 1. Part 2 will be posted shortly. Inquiries or comments may be posted here. I will answer all.
John Hudome

How to find me.

I thought it might be helpful to let you know how you can reach me. My web address is www.johnhudome.com. If you wish to send an email please use information@johnhudome.com. I look forward to hearing from you. Remember, do something to make your life better today. Eat right and exercise as if your life depended on it.
See ya,
John

Fitness Motivation Blog Start-up

Hey, today is the first day of my Fitness Motivation blogging fun time. I hope that you enjoy it and join in the fun. I intend to post a "tip of the week" every Monday morning. Let me know what you think. I've used my real name here so I mean what I say and I'm a real live professional person. If you want a telephone or face-to-face consultation with me, let me know. I would love to help you live a healthier, happier life. In the meantime, let's blog.
John Hudome, DCH