Many people who want to lose weight put themselves on a diet. However, we know that more than 95% of all diets end in failure and that weight loss resistance has become a wide spread problem that qualifies as an epidemic. Weight Loss Resistance is the difficulty with losing weight. The reality is there are a number of factors that contribute to weight loss resistance in the body.

Join me in Scottsdale Arizona for this 3 Part Workshop Series:

Weight Loss Resistance and Metabolism

When: May 7th,  May 21st, and June 13th

Where: Dr. Lisa Galper’s Office Located at 8010 East Morgan Trail suite 12    Scottsdale, AZ 85258

Time: 6:00- 7:30 pm

Cost:      1 class = $45 2 classes= $75 3 classes = $100

To Register: Call 800 571 5722 or email  info@invisiblefitness.com

**SPACE IS LIMITED**

JJ Flizanes, Director of Invisible Fitness, was named best personal trainer in Los Angeles for 2007 by Elite Traveler Magazine and was also one of the six featured trainers in Shape Magazine in 2003.  She is the Author of the Amazon.com Best Seller Fit 2 Love: How to Get Physically, Emotionally, and Spiritually Fit to Attract the Love of Your Life and Knack Absolute Abs: Routines for a Fit and Firm Core. She has appeared on NBC, KTLA, CBS and Fox 11 as well as numerous local and national magazines. JJ’s mission is to help women feel gorgeous and confident without starving or killing themselves in the gym.

Fit 2 Love: How to Get Physically, Emotionally and Spiritually Fit

You’ll receive life-changing advice on health, food, fitness, and finding your sexual essence as well as getting the results you are looking for.

Does your self esteem suffer because of issues around your body image and weight?

Are you wanting a more passionate and fulfilling relationship?

Based on JJ’s new book, Fit 2 Love: How to Get Physically, Emotionally, and Spiritually Fit to Attract the Love of Your Life, you’ll learn how, in just 6 weeks, you can erase your old body image from your mind and create a new “body blueprint” that will help you breakthrough old patterns to get you the results you are seeking. “If you do not love and cherish yourself, how can you expect others to?” says JJ, whose work and programs have been featured in national magazines and on FOX, CBS, KTLA, and NBC television appearances.

In her talks, Flizanes gets personal, revealing her own relationship woes and the steps she took to manifest lasting love as well as lasting results with her body. You’ll also receive life-changing advice on health, food, fitness, and finding your sexual essence, and you’ll hear stories of men and women who learned to love and care for themselves in ways that created the results they were looking for. You’ll leave this enlightening talk full of inspiration and energy to get your personal fitness program on track and transform yourself into someone who attracts love and romance.

WHEN:  Saturday April 28th, 2012

WHERE:  111 Eucalyptus Drive,  El Segundo CA 90245

TIME:  10am-11:30

COST: Free

To register: email info@invisiblefitness.com with name, phone number and email address

OR call 800 571 5722

* space is limited

““We all want to be loved. JJ provides help for everyone who wants to love
themselves, their bodies, and to attract more love from others.”
– DR. CHÉRIE CARTER-SCOTT
#1 New York Times Bestselling author
If Life is a Game, These are the Rules
If Love is a Game, These are the Rules

“Just when you think you’ve read everything about attracting THE relationship,BOOM, along comes JJ Flizanes with new information and a magnetizing format. Fit 2 Love is MORE than what you might’ve read before: it’s a treasure map; it’s a menu planner; it’s a true way-shower. Read it! You’ll love it!”
– MARY MANIN MORRISSEY, author,
Building Your Field of Dreams
No Less Than Greatness

“JJ Flizanes is passionate about the power of fitness and self care to transform your health and your love life. She is living proof that her formula works. If you are ready for a transformation, then, Fit 2 Love, is your prescription!” Allen Peters, M.D. of Nourishing Wellness Medical Center

“Whether you are looking for love or just want to have a better relationship with your body, JJ’s 5 steps in Fit 2 Love will definitely transform your body and your life. JJ’s passion and plea for the best life you can live is heartfelt on every page.” Jeanne Peters, RD of Nourishing Wellness Medical Center

WHEN:  Saturday April 28th, 2012

WHERE:  111 Eucalyptus Drive,  El Segundo CA 90245

TIME:  10am-11:30

COST: Free

To register: email: info@invisiblefitness.com with name, phone number and email address

OR call 800 571 5722

* space is limited

I had an amazing weekend running my first every Fit 2 Love 2 Day Workshop. I learned so much about what I want to deliver to women (and men) and how I can help them change their bodies and relationships.  Here is some of the feedback I got after the event:

JJ makes fitness easy and fun. She is very empathetic and can related to every person’s experience and background. I am excited about her boot-camp and 6 week body beach program. It’s such an amazing value, for little cost. JJ is very generous and makes irresistible offers to help you out with your health and wellness plan. Thanks to her hot “Fit 2 Love” weekend, I have a whole new appreciation for food. JJ’s is the best! Thank you. ~Elena Pezzini, M.S., C.P.C., You Have Got The Power, Inc.

Whether it’s weight loss, self love or finding the love of your life, J.J. can give you the tools that you need to meet your goals.  She is there to help along the way because she wants you to succeed!  With J.J.’s enthusiasm, she will motivate you to want to eat healthy, to want to exercise, and to be a better person.  After attending J.J.’s two day “Fit 2 Love” Workshop, I shopped for new groceries today and even found myself exercising while I was pumping gas at the gas station!  Her knowledge of the body’s structure helps you exercise in a different way and makes you feel the exercises working in a way that you’ve never felt before. ~ Casey Golovko

Thank you for such an inspiring weekend!  You treated us with such great care & your attention to detail with so many personal touches was lovely & much appreciated.  My family & co-workers could feel the excitement in me as I described the one of a kind experience.  You made a bunch of strangers so comfortable & free to be honest in the safe environment you created, that I wouldn’t be surprised if some become good friends.  What an engaging personality you have as you helped each one of us break through personal barriers toward our health goals.   Your listening skills, understanding & knowledge of human nature are such rare qualities.  You helped us all be honest with ourselves as you nourished us body/mind & spirit & we cannot be the same afterwards.  I left the workshop feeling very energized & took an exhilarating, windy 2 mile walk on the beautiful Esplande, up & down the Avenue C steps a few times… one of my favorite jaunts, but it felt different this time… reminded me of pulling up a deep root & tossing it away (love that analogy).    No one has really been able to pull me out of my comfort zone enough to make some shift in my thinking toward the positive like you affected for me this weekend & I thank you very much!  Thank you for sharing your expertise & experiences in such a profound way. Looking forward to the teleclass. ~Donna Shellabarger

Thank you so much for such a great weekend! You did a super job! I am a little sore already. But, it’s kind of wonderful. I guess I had forgotten about this wonderful body. It is already responding to my actions! ~Debra Kisling

Thanks again JJ.  I really really enjoyed the workshop.  What a great group of women and such sacred space you created.  It was tranformational.  I am so blessed to have been a part of it. I appreciate and admire your compassion .  I leave with the empowerment of a new story, the motivaton and desire to move and exercise my body more.  I have more insights and awareness in several areas of life. I gained more confidence in myself and became more aware of my worthiness.  I loved all the knowledge and insights shared especially about detox and food substitutions- thank you!       ~Kelli Demski

This was so different.  JJ is so caring and sharing- I feel her energy can continue with me as it spurs the energy within me for a new way of life. ~Pauline Adams

JJ is a great group leader- she is realistic, compassionate, extremely knowledgeable, and inspiring. Her training style is so easy to follow. Thank you so much for sharing your experiences with us to help us grow!  ~Janet Finden

I am walking out of this workshop feeling better about myself and my future. I will be workout out more and eating healthier. I feel more confident about my body and feel better mentally as well.   ~Elise Berberian

JJ is awesome! I ‘m so glad I met you. I like how real you are, how spiritual you are and openly tie that into your work. I was worried this might be too “Hollywood”, “Beach girl” stuff, but there was so much depth. I love JJ’s energy, anything you do would be fantastic.  I liked the 2 day workshop very much! ~Fiona Rhea

But the most important lesson I learned, or should I say PROVED to myself, was that I am doing something right and Fit 2 Love is truth.  I don’t like to say I am “lucky” because I do not think LUCK has anything to do with it. So instead of saying luck, I will tell you that I deliberately created the space, the body, the mindset and life to welcome in my wonderful husband.  His energy over the last few days before, during, and after my event was living proof that what I am trying to teach others works.

My husband has been supremely supportive , awesome, amazing, thoughtful, and generous in helping me to prepare and then decompress from my weekend workshop.  Some of the women in my workshop were single and looking for a man.  Some of them are in relationships and want to rekindle the spark.  I know how to do both-because what you have is a reflection of how you treat and feel about yourself.

What we do in Fit 2 Love has to do with being aware of our body blueprint and how to change it.  Women (and men) learn how to attract love into their life by how they love and care for THEMSELVES.

The only person you can control is YOU.

If you want to know how you are doing with it in your life- take a look.

We are starting our Fit 2 Love Virtual Bootcamp in a few days.  I invite you to join us so you can start to create the space, the body, mindset and energy to attract more love into your life NOW.

Visit http://www.fit2love.info/bootcamp or call 800 571 5722

Are there better exercises for each of us to be doing?  Yes.

Are there more effective ways to change your body fat than some of the methods you are currently using?   Yes.

But the bottom line for a lot of us, is DOING IT and DOING IT CONSISTENTLY.

How do you do that?

Usually the most effective way to get it done is to pay for it.  Hire a trainer or a coach or join a group class.  I understand not all of us can do that however, but it really is the best choice to get moving and have some positive results.

The second is to SCHEDULE it.

Sounds simple, yes?  But even I have had an issue with this in the last 10 months.  I lost my workout partner last year ( she moved) and since then it has been hard to find someone else with a similar schedule, desire and fitness level to replace her.

Having a workout partner is great to keep you on track for just DOING the exercise.  Schedule it in your day, put it in your calendar, let others know you are UNAVAILABLE and then commit to it.

I really get bothered when fitness people want to tell the couch potato who hasn’t committed to ANY movement in months or even years, to go do HIGH INTENSITY INTERVAL TRAINING!!

Ah, Hello????

That MIGHT last a few weeks ( most likely not–unless they paid for it) and then that person reverts back to their old habits because they stepped TOO FAR out of their comfort zone too soon.

My best fitness advice is to DO something and DO IT OFTEN.  Once fitness becomes part of your regular life 2-5 times a week and you sustain it for longer than 3 months, THEN we can modify WHAT you are doing and stop wasting time throwing out options of things you are most likely NOT going to do for long.

Take out your pen and calendar, get ready to email a few friends and SCHEDULE yourself a workout date.  Have some fun why don’t you? 

1. Goal- Vision
2. Plan
3. Tools and Support
4. Progression
5. Joint Integrity

Plan.   Yes, you need a PLAN.  If I decided to drive from LA to Lake Tahoe (a place I have never been before), I would need a map to show me where it was in relationship to where I am now.  Then, I would plan out a route to drive, considering that there may be multiple choices with factors that would influence me to choose the route I do.  Let’s now translate this to your body.

You have a goal.  Let’s assume it’s weight loss right now.  You want to lose 35 pounds and get to a weight you have not been at or seen in 25+ years.  Technically for you, this is new territory.  How will you get there? What is the plan? What happens at each stage? Do you know the stages?

On a road trip, you stop for gas.  On a weight loss plan, you stop for “progression” (we will cover this more in part 4).  On a road trip, you may run into a closed road or dangerous conditions that force you to choose another road that you didn’t plan on. (thank God you have a map!)

How many times have you tried to lose weight before and hit a road block and stopped?  Do you know what to do when you hit a road block?  Most people don’t (that is why they hire a trainer or coach) so they get frustrated, give up and decide they have failed.  This doesn’t have to be the case.  There is hope.

What elements do you need in your fitness/health map?  I teach a formula called the FITT principle (Frequency, Intensity, Time and Type).  It’s outline in the 90 Day Health and Body Makeover Program, the 6 Week Beach Body in a Box and I believe in the 30 Day Jump Start (which you can get for free at http://www.invisiblefitness.com/” so I won’t go into all the details here.

Besides using the FITT principle properly, elements for your map are:

1. Resistance Training- we all need it.  Why?  It’s the basis of your metabolism.  The more active tissue you have (muscle) the more calories you burn (and can eat!) This is also your  “long term investment plan” for keeping weight off.
2. Cardiovascular- we all need this as well for keeping blood pressure low, improving cholesterol and all heart related functions and it’s the best way to burn calories in a short amount of time.
3. Food Log- Daily Diet Plan-  And I don’t mean “diet” as in “ give stuff up” , I refer to diet as in “what do you eat?”
4. Rest and Relaxation- we all need this to keep our adrenal hormones in balance (having adrenal fatigue causes weight loss resistance) as well as allow our muscles and body to “repair and rebuild” from our exercise.  The body changes in REST, not in work.  If you are working too much or too long, you never allow the adaptation to occur.

This would be what you need to address to START the map.  The next 3 weeks will give you a chance to see what other factors can help you make stages and “alternative routes” to your map so you get where you want to go this time!

Other questions to ask yourself about your plan:

1. How long/ how much time do I have to do each one of these steps a week- what is realistic for me?
2. Where will I do my workouts?  Will I have more than one choice?
3. Do I know which exercises are best for me for cardio?  Can I do more than one?  Do I have to do more than one?
4. Do I know if I am efficiently building muscle?  What exercises do I do now that build muscle?
5. Have I tested my bodyfat?  How would I?  How often should /will I retest it to see if what I am doing is working?
6. If I am super busy, what is the more important thing for me to focus on right now?  What will get me the most results?

If you have been struggling for a long time, as many people do, I hope you realize by now that I have options of how to help you!!  The first, a “do it yourself” program, is now available for less in download form!!  http://www.6weekbeachbodyinabox.com can be purchased so you can start TODAY with the download only choice.  This gives you step by step instructions and includes the breakdown to a fitness program you can do anywhere and includes the 90 Day DVD with 25 exercises on it.

I offer coaching over the phone and even personal training on Skype!  Check out one of my star clients:  

Click here to view the embedded video.

And of course, if you are local in CA, I can offer you a 5 package of sessions  to build a program for you to do on your own.  Call for details and to see if there is room in the schedule.  800 571 5722

“JJ helped me to understand that adding extra cardio workout is not what my body needs. 4 sessions with JJ has helped me more to shape my body and  to drop 5 pounds. Can only imagine how much more I can lose if I incorporate better eating habits. Thanks JJ “ Anita Trujillo

I am going to list the 5 steps up front so you know what’s coming.  But I invite you to do this step by step each week so you can build a custom exercise program for you.

1. Goal- Vision
2. Plan
3. Tools and Support
4. Progression
5. Joint Integrity

Goal setting my seem boring and obvious to you- most people say,” I want to lose weight”  or “ I want to be healthy”.  But those goals are not specific enough. Take a few moments to take this quiz for yourself and your goals.

1. What does healthy (or whatever your goal is)mean to you?
2. Do you have measureable small steps to take on your road to a bigger goal?
3. What does that look like?
4. What does that feel like?
5. How will you get started?
6. How will you know when you have reached the first goal?
7. How important is it for you?
8. What obstacles you run into before trying to attain this goal?
9. What will you do differently this time to succeed?
10. What do you need in terms of support to make this happen?

Once you have thoroughly gone through these questions, you can then start to create a PLAN (step 2) to get to you goal.  Without knowing clearly what your exact vision is, creating a program might be a step too soon.  I use the analogy of shopping.  If you know you need to buy a dress  and you start out shopping for a dress- you will have many choices to pick from and it may take some time.  But if you know you need a dress for a formal occasion that will be outside and the temperature will be cool, know you have a style and what it needs to provide for you- so you can skip the summer dress section.  Make sense?  If you shoot for a goal you had 20 years ago when life was completely different, you might find it hard to commit to a program you did 20  years ago because your body, time frame and lifestyle may be very different.  “I want to lose weight” may sound direct and specific to you, but how much how soon?  What are you willing to do to get there? Once you get there, are you willing to do what it might take to maintain it?  Do you think you will be happier once that happens?  What if you aren’t happier?  Can you decide to be happy now?  AND then, if you are happy now, why do you want to lose weight or get healthier?

I am asking all of these questions instead of telling you what I think because it doesn’t matter what I think.  It matters what YOU think.  You make the rules for you and without motivation or a dedication to a goal, nothing is going to change.

If you have been on the weight loss roller coaster long enough and you have never really thought about your goals to this extent, please do it now.  It’s time to get off the rollercoaster and enjoy some success in your weight loss and exercise program!

Be sure to check out our Products and Programs page to get some immediate help on building your program!

JJ Flizanes is the Director of Invisible Fitness, Co Founder of the 6 Week Beach Body Program and the Author of Knack Absolute Abs: Routines for a Fit and Firm Core.  800 571 5722

1. As a cardio or more intense leg exercise warm up.
2. To get your heart rate up before a brisk walk or jog
3. In conjunction with a leg workout
4. As a 15 min cardio blast
5. For knee problems, you can replace the lunge with this.  The forces are different on the joint so tapping back and stepping up are easier and less “grinding” then a lunge. (I am not saying lunges are bad!)
6. This will build some muscle.  Depending on your fitness level, how tall you are and how much “mass” you have will determine the amount of resistance.

I use it at least once a week myself because it gets my heart rate up and prepares my legs for more difficult exercise.

Here is video #1 which is most of the explanation

Here is video #2 to make sure people were doing it correctly!

Since our 6 Week Beach Body Program uses MIND TOOLS such as EFT, hypnosis and meditation, I wanted to share with you WHY and HOW you can lose weight by changing the way you THINK.

For some of you , the idea of hypnosis is being told to act like a chicken.  Wrong.

This article was written by Susan French, C.Ht.

Hypnosis is a powerful tool but exactly HOW does it work? The real magic is that hypnosis works as both a “magic wand” and as a “snowball gathering snow.”

Let’s take a look at each separately and then how they work together.

The magic-wand effect is when you have a hypnosis session and your issue is solved instantly and without further effort. Magic!

The snowball effect is what you experience with several hypnosis sessions, in which each session reinforces and enhances the relief created by previous sessions.

The reality is that both effects create permanent change. Hypnosis creates the initial change. Reinforcement ensures that the change lasts.

Reinforcement occurs when you regularly use a reinforcement CD made by your hypnotherapist, induce self-hypnosis, or through continued subsequent sessions with your hypnotherapist. Your hypnotherapist guides you in creating the initial change and reinforcing it, thereby accomplishing your goal of permanent, positive change.

Now, let’s look at it a little more closely.

We use hypnosis to change responses and behaviors. All responses and behaviors are learned. All that hypnosis really does is cause very rapid learning (or relearning) to take place so that new responses and behaviors become automatic.

Hypnosis allows this rapid learning to occur by interrupting the conscious, critical factor of the mind/brain. For reasons of survival, the critical factor of the mind/brain slows down the learning process. However, when those initial survival reasons are no longer necessary, it makes sense to interrupt or bypass the critical factor, which is precisely what hypnosis does – painlessly, safely, and effectively.

We know that no learning is INSTANT. You didn’t learn to ride a bike instantly. You didn’t learn to speak instantly. You didn’t learn to read or write instantly. You were taught the initial ideas and methods and those ideas were repeatedly reinforced until they become automatic.

Hypnosis allows that learning or relearning to happen more rapidly. However, as with any learning process, it needs to be reinforced. Thus, hypnosis is both a “magic wand” and a “snowball gathering snow.”

Let’s take a look at Joanna’s experience to get a better idea of exactly how hypnosis DOES work:

Joanna was sitting in the waiting room at the Hypnosis Motivation Institute. She was waiting for her first hypnotherapy appointment. She was desperate to lose weight. She had lost and gained at least three hundred pounds in her thirty-two years. Now, here she was, seventy pounds overweight again. She had tried everything.

She had heard some say that hypnosis could be like a magic wand. She had heard others say it didn’t work at all. Her best friend Martha had just lost fifty-five pounds using hypnosis. She said it was easy and it worked, but that Joanna would have to do her part too. Would it work for her?

If this reminds you of your own questions about weight loss and hypnosis, keep reading.

We can call the habit of overeating a food addiction, compulsive overeating, or a self-destructive habit. Whatever we call it, though, once that kind of behavior takes control, you will need to unlearn old, destructive behaviors and relearn new, constructive ones.

Joanna followed through with her hypnosis for weight loss. She learned the reasons she ate for comfort and she altered those behaviors. She learned that eating good, fueling foods were essential, and she incorporated those ideas into her daily life. She also learned that she needed to move her body more. Exercise became her oasis. It became her “me-time” every day.

Joanna lost her seventy pounds easily and happily and has maintained her new weight because she created a new relationship with food, with her body, and with life itself. That was five years ago.

Hypnosis makes the process of transforming counterproductive behaviors to productive behaviors easy, effective, and empowering. Any behavior that does not serve your goals and dreams can be changed using hypnosis.

Hypnosis accelerates your learning process so that what might have taken you twenty years to “learn” can be restructured in four to six sessions.

Hypnosis is being used in major medical institutions, such as, Harvard Medical School, UCLA, Stanford, Kaiser Permanente, Beth Israel Deaconness Hospital, and many burn centers, to ease pain, fear, and treatment [, and accelerate healing] for their patients.

Hypnosis is approved by, both, the American Medical Association (AMA) and the National Institute of Health (NIH) for Complementary and Alternative Medical Treatment and as an adjunct to traditional treatments.

The moral of this story is this: if you are wondering if hypnosis is a magic wand or a cumulative change response (snowball effect), it is both!

If all else has failed and you are ready and committed to achieving your goals, it is time to try hypnosis. It works!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

And that’s why we use it as the foundation for changing your MIND on the 6 Week Beach Body Program.  We want you to have long lasting change, not temporary results!   http://www.6weekbeachbody.com

Believe it or not, a lot of my clients both in person and over the phone are people who are already exercising regularly but are NOT seeing results.  One of my favorite clients above, Michael Schapa, was one of those very diligent people who exercised 4-5 times a week consistently.  But he wasn’t seeing any results in terms of muscle building, increasing metabolism or weight loss.

" I have lost 28 pounds so far and muscles galore at age 67!"

Click on the picture above to watch his recent video testimonial and this is also what he had to say a few months back:

“There is no doubt that I could not have achieved the weight loss without J.J’s relentless innovative and ever changing exercise program. J.J.’s routines are highly effective as well as being sensitive not to aggravate old injuries. Consequently I had the gain with no pain. J.J actually listens to my joints for any creeks and squeaks to make sure that no injuries are being developed.

On top of being extremely knowledgeable in the field of physical fitness, she also has a great personality. She knows how to motivate and encourage moving on to ever more advanced routines.  I found her next-day follow ups to be very helpful in judging how effective the workout was. Put all this together, assures me that I am in very good hands indeed. In short, she is a keeper.” Dr. Michael Schapa

I decided to dedicate on section of this newsletter to all of you out there who are already exercising often but not seeing results.  I am going to explain the principle I use and hope you will apply it to your workouts as well.

It’s called the FITT Principle:  Frequency, Intensity, Time and Type.

Frequency: The number of days or workout sessions- for example I did 2 in one day last week.   In the morning I did legs and some cardio and at night I went dancing.  That counts as 2 sessions towards frequency.

Intensity: The level at which you are working.  We use both RPE (Rate of Perceived Exertion) and heart rate. Our RPE scale is 1-10, 1 = being on the couch resting and 10= the hardest you could ever work and almost collapse.  You will rate the RPE as well as log the heart rate information.  THRZ (Target Heart Rate Zone) will also be KEY in seeing your fitness level improve and making your exercise time efficient. 

Time: The duration of the exercise.

Type: Walking, running, biking, resistance training, etc…..

You can apply this principle to both resistance and cardio training, but please make separate graphs for each.

Here is an example of an 8 week plan or record.

.

F.                 I.                    T.                T

F.                  I.                  T.                  T

I would like you to create 2 charts and fill in the first lines with what you are doing NOW.  How long have you been doing the same thing?  Is it still working?  If the answers are, “too long” and “ no”, then figure out which of the FITT principles you could adjust.  I would recommend adjusting 1-2, NOT all 4.

Do this for your resistance training as well to see why you might not be experiencing the same results as you may have when you started.

Just because you exercise regularly doesn’t mean you are getting the most out of it- or even doing what is best for you to make the changes you seek!

I’d love to help- so let me know if you could use some tweaking!  http://www.invisiblefitness.com

How 60 seconds a day can change your life

I had a question last night from a participant on the 6 Week Beach Body Program and she started out by saying, “can I ask a stupid question?”

I replied of course with “there are no stupid questions”

She asked “it’s been very hot here so when do I exercise and what do I do?”

She must have been reading my mind!  I was just about the finish this article and considered this exact topic!  I decided to combine it with my original idea for the focus of this quick tip guide because the answers for both questions go hand in hand with each other.

Last week I told you about a book called The Kaizen Way. As I am finishing the book this week, I keep making parallels to how I use this everyday with clients and how the book has given me some new questions to ask and things to suggest- I love it!  I love learning and sharing.  The best teachers are the best students first- in my opinion.

When you want to change a habit or add a new habit, we first have to deal with the resistance to change. Some of us actually love change but we are not the masses.  If you find yourself always putting off trying something new or wanting more out of your life than you currently have, I ask you to consider one of the actions I will describe below for only 60 seconds a day.

60 seconds a day?  Yes.

Psychology research suggests that people who use a journal to chart their emotions receive the same kind of psychological benefit as those who talk to a doctor.  The reason?  Writing in a journal is effective because it is a pretty big deal for most to decide that your emotional life is valuable enough to commit to a book that no one will ever see. Research suggests that clients are supposed to write in the journal for at least 15 minutes a day to receive it’s benefits but the Kaizen Way tested out 60 seconds a day for a month.   One minute after a few weeks became 2 and then 5. At the end of 2 months, the patients had cut down 30-50% of their sabotaging behaviors suggesting that 60 seconds a day was an effective way to start.

So what does this have to do with working out when it’s hot?

When heat, or any weather condition, is a viable excuse to do nothing, start with the 60 second Kaizen method.  This is what I suggested on the call last night. Here is what I said.

1. Workout in the morning before it gets too hot.  If you are already in a routine, do it then or create a 1- 15 minute workout you can do.  I gave the option of an exercise called the Tap Back that I have posted on my You Tube Channel (http://www.youtube.com/jjflizanes)
2. Workout in the evening when it cools off- you don’t have to do a very intense workout- just spend 10-15 minutes with some floor resistance exercises or a brisk walk or stair climbing.
3. Lunch break- find an air conditioned room and do some of the same I have mentioned above. There are many 10-15 minute routines you can make up to target core, legs, upper body or to get your heart rate up.
4. Swimming
5. Ice Skating

Keeping SOMETHING going instead of giving up and getting off track will help you stay consistent, feeling great about the results you will be getting from these activities and eager to do more when the weather cools off and you are able to schedule in a longer or more intense workout.

But also allow yourself time to rest and relax too! The summer is about playing and vacation so do not forget to feed your body and soul some vacation time. There are plenty of water/ ocean activities that are good for your body and will be a lot of fun too!