A new year, a new decade… What could feel more like a clean slate?
It’s time to start fresh and set goals for the new year and the decade to come.
With that in mind, we’ve got some fabulous advice from our experts to help make this year your best year ever!
Fitness guru Mike Wonnacott shares his motivation secrets to keep you on track for your fitness resolutions…
Naturopathic physician Dr. Z lists the medical check-ups and health concerns you need to pay attention to this year…
And A.J. Alfaro gives us the secrets to success — for male enhancement, and for life.
Happy New Year!
The Top 5 Ways to KEEP Your Fitness Resolutions!
By Mike Wonnacott
Happy New Year! Did you get your new gym membership?
Gyms love this time of year. It is their best month of the year for new member sign-ups. Even better, they know that 75 percent of new members will visit the gym five times or less… and never return for the rest of the year.
Yet each month they will take upwards of $30 out of your bank account. That’s more than $350 a year you just spent, thinking you were going to stick to your resolution this year once and for all.
That’s probably more than you spent on New Year’s Eve… 😉
So let’s talk about the top five ways you can actually KEEP your fitness resolutions this year and achieve the results you’re looking for… not to mention make use of your $350 gym membership!
#1: Set realistic goals
“I want to lose 65 lbs in three months!” So do a lot of people. Realistic? No. Safe? No.
“I want to run a triathlon — which I have never done before — seven weeks from today!” Wow! Realistic? No. Smart? No.
These goals set you up for failure, injury, and serious health concerns.
Setting realistic goals for yourself is the first and most important part of your fitness resolution. Start by analyzing your current fitness level. If you have no clue, have a fitness expert conduct a test for you. You always need a benchmark to start from.
Based on this information, you can set a number of mid-term goals that will allow you to reach your ultimate goal.
For example, suppose you want to lose 30 lbs this year. Your end goal may seem a long way off, and you may lose motivation or commitment along the way.
Instead, try setting monthly goals of losing 3 lbs per month.
Sound too easy? Maybe…
But if you do that each and every month for 12 months, you will have surpassed your annual goalby losing 36 lbs!
Successfully reaching your goal every month is satisfying, encouraging, and much more motivating than waiting 12 months and losing the fire!
#2: Focus on gradual progression
Gradual progression means adding time or weight to your training program gradually.
For example, let’s say you currently run five minutes a day, four days a week.
What I if I told you that in 12 months I could have you running almost 60 minutes a day, four days a week? You would think I’m nuts, right?
Let’s break that goal down into 12 monthly training sessions…
Starting at 5 minutes a day, if you simply ran for an extra 20 seconds each day you ran, you would be running over 57 minutes in less than a year.
Twenty seconds is less that a TV commercial, for crying out loud!
See what I mean about gradual progression?
This way you do not over train and you lessen your chance of injury. Yet you are improving with each and every training session.
And improvement spawns confidence, encouragement, and motivation.
#3: Mix it up
Doing the same thing over and over can get boring pretty quickly.
It’s important to mix things up with your training. For many of us, the winter months are not the best weather, so most training will take place indoors. Here are some great ways to mix up your winter training:
- Do aerobic classes and spin classes. Alternate the two.
- Take up yoga to improve flexibility, which is a huge part of fitness and decreases your chance of injury in your other fitness training routines.
- If you enjoy swimming, join the local rec center and swim. One of the most complete body workouts possible is swimming.
- Basketball leagues, volleyball leagues, squash, and other court sports run through the winter and are an excellent source of cardiovascular training.
There are endless opportunities to mix things up and keep you motivated.
As the weather improves, take some of these activities outdoors. There is nothing better in the world then fresh air and activity. Hike a hill, take your swimming to a local lake, or play basketball at your neighborhood outdoor court.
#4: Get a workout partner
If you have never considered working out with someone, now is the time.
If you are one of those people (like me) who can easily convince themselves that it’s too early to get up and go to the gym, for example, having a workout partner can help.
If you commit to meeting someone at a specific time and place, you are more likely to overcome those handy excuses.
Make it competitive if you’re both competitive people. Make bets on meeting goals, and have consequences if you fail.
This again serves as additional motivation to stick with your resolution.
#5: Don’t use a scale
Are you a heavyweight fighter trying to go to middleweight, and need to lose 15 lbs by weigh-in to be able to fight?
Probably not. So my advice is: don’t worry about the scale. Instead, analyze how you feel.
- Do you have more energy then you did before you started your training? If the answer is yes, then what you are doing is working.
- Do you notice that you’re more alert when you wake up in the morning? If yes, then what you are doing is working.
- Do you notice that your belt goes another notch before it’s tight? If yes, then it’s working!
Scales are handy but overrated. I know we are all curious about our weight, but you need to understand that the scale does not tell the entire story. Your weight will go up and down no matter how hard you train.
Be real. If you feel better and you are looking better, life is good.
Enjoy! In the end, loving the way you feel and your newfound energy is what will keep you working out and sticking to those resolutions!
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The Health Check-ups YOU Need to Get This Year
By Dr. Z, ND
It’s a new year and a new decade, and the time is upon us to start focusing on one of the most important resolutions you can make: Your health.
Different age groups of course have different health concerns. Below is a list of health concerns by age group, and steps you should be taking NOW to maintain and improve your health in the coming decade.
Your Health — Ages 25 to 45
Men between the ages of 25 and 45 should be focusing on the following health concerns:
1) Physical activity
This age is the major turning point for millions of men who are becoming immersed in career and family responsibilities after a more active lifestyle in younger years.
Stay active to maintain good health.
2) Sexually transmitted diseases
AIDS is now the sixth leading cause of death among men aged twenty-five to forty-four.
A person may be HIV positive for years before showing any symptoms.
The incidence of gonorrhea, syphilis, Chlamydia, and herpes are all on the rise as well.
Stress can negatively impact your health in many ways. Ages 25 to 45 are potentially the most stressful years of your life.
Learn some good stress management techniques, such as yoga, meditation, or tai chi.
4) Tests and check-ups you need to get
All men aged 25 to 45 should have the following check-ups this year:
- A complete physical once a year, including a testicular exam
- Complete blood count, cholesterol analysis, and urinalysis
- HIV and syphilis tests
- Dental check-up and cleaning, twice a year
- Body composition test for percentage of body fat and hydration, available at many gyms and physiotherapy clinics
- A toxic metal evaluation, including hair and especially urine levels of mercury, lead, and other toxic metals. These tests can be ordered online or through most naturopathic clinics and other holistic medical services.
- A monthly testicular self-exam
5) Other tests
I highly recommend doing a yearly gentle bowel and liver detox cleanse. There are many products and programs to choose from. It is best to see a naturopath or other holistically trained health care practitioner for guidance on this.
Your Health — Ages 45 to 55
This is the decade in which your metabolism tends to change and your aging process tends to accelerate. It is important to remain proactive regarding good nutrition and exercise during this phase of your life.
The following health concerns are of the utmost importance to you this year:
1) Cardiovascular health
In this age group cardiovascular disease becomes the number one cause of death. “Cardiovascular disease” is an umbrella term that includes the following ailments:
- coronary heart disease
- heart failure
- peripheral vascular disease
Lack of exercise and poor nutrition are the leading factors in coronary heart disease and failing cardiovascular health.
2) Joint health
Joints can start to degenerate at this time in your life.
Regular physical exercise, including stretching, strength, and range-of-motion exercise will help your joints stay flexible and strong.
3) Tests and check-ups you need to get
Men in this age group should get all the tests recommended for the 25-45 age group, as well as:
- Homocysteine, a marker for cardiovascular health
- Lipoprotein-a, another marker for cardiovascular health
- Occult blood test for stool
- PSA (Prostate-Specific Antigen) test to screen for prostate cancer
- Digital rectal exam to check prostate
- Also consider a stress cardiogram
Your Health — Ages 55 to 65
Heart disease is still the number one health concern in this age group. Continue to focus on your exercise and nutrition regime.
Tests and check-ups you need this year include all the tests for the previous age groups PLUS…
- Respiratory efficiency testing
- Stress cardiogram every two years
- Regular skin exams to check for skin cancer
- DHEA and testosterone levels
Your Health — Ages 65 to 75+
Continue to watch your cardiovascular health. Be aware that cancer is now the second leading cause of death in this age group.
Be proactive in assessing and monitoring your body’s detoxification mechanisms, especially liver and kidney function as well as immune system function.
Once again, it is best to work with a naturopathic physician or related health care professional in these areas.
Prevention is the name of the game.
Tests and check-ups you’ll need this year include all the tests for the previous age groups PLUS…
- B-vitamin serum levels
- Flu prevention, either with conventional flu shots or naturopathic or homeopathic flu prevention strategies
You know what they say: If you don’t have your health, you don’t have anything. Make your health a number-one priority this year.
Wishing you all a happy and healthy year ahead!
“Just For Guys” Fun Fact…
According to the Kinsey Institute, healthy men have more sex.
Achieve Success this Year with Your PE Program
By A.J. Alfaro
Have you ever noticed that people who constantly complain about their lives are in their unhappy positions largely due to their outlook?
Instead of focusing on how they can improve their situation, they complain about how they feel shortchanged and cheated out of life. They dwell on this belief and “accept their fate.”
Like attracts like
What’s worse is that, in addition to keeping themselves down, they also have the habit of dragging down anyone else who’s unfortunate enough to associate with them.
The converse is also true.
Most people who become immensely successful, especially those who raise themselves up from very humble beginnings, have one thing in common: they believe in the power of positive thinking.
And they believe in themselves.
They don’t sweat the small stuff, and they believe in applying themselves to their goals.
Have you also noticed that people of similar attitudes often associate in groups?
That’s no accident — it’s because like attracts like.
If you hang out with people who are constantly down on themselves, it’ll eventually rub off on you. And successful people tend to associate with other successful people.
The secret to success — of any kind
It doesn’t matter whether you are Thomas Edison inventing the light bulb, or Average Joe completing a male enhancement exercise program.
The fact is, if you want to be successful, the first thing you’ll have to do is this:
Adopt a successful mindset.
That means you must TRULY believe in your ability to achieve your goals.
This is the true secret to success of any kind, whether it’s inventing the light bulb or successfully meeting your male enhancement goals.
If you’ve ever been to a business conference or success seminar, you’ll notice that the most successful people seem to have a magnetism about them. These people aren’t necessarily special, nor are they always the most “intelligent.”
It’s their mindset and attitude that gives them that charisma.
I must point out that “success” doesn’t always mean material worth. Truly successful people may have that, but they also have the love and respect of their fellow man.
The road to YOUR success with male enhancement
The key to success — with male enhancement or any other goal — is to banish negative thoughts from your mind altogether.
It will take effort, but practice this: When you start to feel doubt about your abilities, push that doubt from your mind, and meditate on your goal instead.
IMPORTANT: Thinking positively doesn’t mean pretending that bad things don’t happen and that obstacles don’t exist. It’s how you deal with them that counts.
Don’t be afraid of initial failures or setbacks! Look upon them as learning experiences.
For inspiration, here’s one of my favorite quotes from Thomas Edison on his most famous invention, the light bulb:
“The electric light has caused me the greatest amount of study and has required the most elaborate experiments. Although I was never myself discouraged or hopeless of its success, I can not say the same for my associates. Through all of the years of experimenting with it, I never once made an associated discovery. It was deductive. The results I achieved were the consequence of invention – pure and simple. I would construct and work along various lines until I found them untenable. When one theory was discarded, I developed another at once. I realized very early that this was the only possible way for me to work out all the problems.”
Consider how much longer the world would have been “in the dark” had Edison decided to give up on the light bulb after only a few tries.
Write those goals down
Another important exercise in achieving success and adopting a positive mindset is writing down your goals.
However outrageous they may seem to you at first, write your goals down.
It’s been my experience that if you focus on achieving your goals, the necessary details needed to accomplish those goals will eventually fall into place.
In addition to writing down your goals and plans, it would be a good idea to make copies of material that motivates you — be it famous quotes, motivational passages, or even inspirational images.
Whenever you feel that you need a little boost, refer to these materials.
And remember, any good male enhancement program takes dedication and patience. A positive attitude will go a long way to support your dedication and help you achieve the results you’re looking for!
Make 2010 the year you finally take charge of your life and find the male enhancement program that works for you.
Click here now to find out more about how I can personally help you achieve your male enhancement goals.
See You Next Time!
There is no time like the beginning of a fresh new year and a brand-new decade to start taking better care of yourself.
Stick to your fitness resolutions with Mike’s great tips. Keep your health in check by following Dr. Z’s recommendations.
And use A.J. Alfaro’s success secrets to make this year the year your male enhancement exercise program works wonders for you!
To better living,