One of the keys to weight loss and fitness success is keeping a food journal.

A food journal is a daily log of the meals and snack that you eat throughout the day. However, Keeping a food journal is a big pain in the ass for most people… until now!

Watch the following video to discover the easiest way to keep a food journal… no matter where you are.

I think that is an awesome way to keep a food journal; much more accurate and way easier than writing everything down.

Be sure to leave a comment, I’d love to hear your thoughts on the visual food journal.

And if you haven’t done so already, be sure to opt-in for your free My Fit Life Fitness updates… I’ll also send you a Free 34 page ebook that shows how to get more results in less time by using fitness tips and tricks of top personal trainers.

Alexander Morentin
Personal Fitness Trainer
Fullerton (Orange County), CA

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Have you ever wondered which States are the fattest and which States are the fittest in America?

Well, I have… and thanks to the Centers for Disease Control and Prevention, we now have the answers.

Now, keep in mind, the figures given for these states are percentages of obesity, not overweight, but obesity. The percentage of overweight people in each of these states is much higher.
Also, these percentages are for the entire state, not just a city in that state.

5 Fattest States in America

1. Mississippi: 32.6 percent
2. Alabama: 30.9 percent
3. Tennessee: 30.7
4. Louisiana: 30.7
5. West Virginia: 30.3

5 Least Obese States in America

1. Colorado: 19.7
2. Massachusetts: 21.7
3. Rhode Island: 21.7
4. Connecticut: 21.7
5. Hawaii: 21.7

source: CDC.gov

As you can see… all 5 of the fattest states in America have over 30 percent rate of obesity.
Can you believe that? 1 out of 3 people in each of these states is obese. That is crazy!

The 5 least obese states are doing slightly better with 1 out of 5 people considered obese.

Obviously, we have an epidemic of mammoth proportions on our hands and we need to do something about it.

We need to understand that being fit is not about being vain. It’s not about the muscle head admiring himself in the mirror and kissing his own biceps.

It’s about having vibrant health, being free of sickness, disease, and preventing premature death.
It’s about quality of life… being able to enjoy the days that you’re here on this earth to the fullest!

It’s about being able to add value to society instead of being a burden to it.

How Can We Prevent Obesity?

The first thing we need to do is educate the population as a whole.
We need to give people a reason to want to be fit and healthy.

Next, we need to take action:

• Eat more organic whole foods
• Minimize intake of processed foods
• Start a resistance training program
• Start a cardiovascular training program
• And, understand that it is possible to be fit, happy, and healthy

This last point is a big one.
I see it time and time again. Many people will start a health and fitness program and initially get great results.
But, as soon as they start getting compliments from friends and strangers… they self-sabotage themselves.

They go back to there old ways because there is comfort and familiarity there.

In order to make a positive LASTING change, you have to change your mindset.
You need to understand that yes… it’s not only okay for you to look great, but you deserve to look great.

Once this paradigm shift is made, there will be no stopping you.
You will be able to achieve anything that your heart desires.

Remember, I love you and wish you the best in everything you do.

Be sure to leave a comment. I’d love to hear what you have to say.

And if you haven’t done so already, be sure to opt-in for your free My Fit Life Fitness updates… I’ll also send you a Free 34 page ebook that shows how to get more results in less time by using fitness tips and tricks of top personal trainers.

Alexander Morentin
Personal Fitness Trainer
Fullerton (Orange County), CA

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The following is an interview with Fullerton, CA business owner Karen Spaeder. Karen is the founder/CEO of Rain Frog Apparel. Bamboo clothing that is good for you and good for the planet.
Watch the video to discover more…

Rain Frog Apparel caters to women and children. The clothing is not only fashionable, but it is free of harmful chemicals and sustainable (good for the planet).

Karen Spaeder is doing some wonderful things as a “Green” business owner. She is an inspiration to women in the work place as well as work at home moms.

Be sure to leave a comment. I’d love to hear what you have to say.

And if you haven’t done so already, be sure to opt-in for your free My Fit Life Fitness updates… I’ll also send you a Free 34 page ebook that shows how to get more results in less time by using fitness tips and tricks of top personal trainers.

Alexander Morentin
Personal Fitness Trainer
Fullerton (Orange County), CA

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Alexander “Al” Morentin
My Fit Life
Orange County
Fullerton, CA

Call (714)585-7551 or

Fill out the Contact Form below and I will get back to you ASAP.

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In a previous article, I mentioned that resistance training will increase the amount of calories your body burns throughout the day (even while you sleep). But what else can you do to speed the fat burning process?

Cardiovascular training (such as walking on the treadmill, using a stair machine, etc.) will greatly enhance the rate at which your body burns calories.

Determining Your Target Heart Rate

To effectively burn body fat for fuel, you should keep your heart rate at 50-70% of your estimated maximum heart rate. Working at a faster pace will do more to condition your heart and lungs, but will not use fat for fuel. Work slower than 50% of your max heart rate and you won’t see much in the way of results. I have found that most women get the best results from their cardio sessions by working at or near 70% of max heart rate.

Here’s a simple formula to determine your maximum heart rate, and therefore, your target heart rate for burning away your stubborn body fat…

Take the number 220 and subtract your age. This will give you your estimated maximum heart rate. Then simply multiply that number by 50% to determine the minimum number of times your heart should beat per minute to use stored body fat for fuel. Now, multiply your max heart rate by 70%. This is the maximum number of times your heart should beat per minute before you move out of the fat burning range.

For example, if you are 42 years old, your estimated max heart rate is 178 (220-42= 178).

Now multiply 178 by 50% (178 x .5=89). Your heart should beat at least 89 times per minute to start burning stored body fat for fuel. At the high end your heart should beat no more than 124 times per minute (178 x .7=124.6). Any higher than 124 beats per minute will condition your cardiovascular system, but won’t do much in the way of fat burning.

A more simple way to determine your target heart rate, without having to perform all of the complicated math, is to perform your cardio session at a level 7 on a scale of 1-10. Make sure you are working hard, but not so hard that you are completely out of breath.

Remember, if you’re not accustomed to vigorous exercise, it won’t be hard at all to get into the fat burning zone. Be sure to make your cardio sessions progressively harder as your body becomes accustomed to the workouts. Your trainer can always help you determine your target heart rate if you have any questions. Just ask. We’re always glad to help!

How Much Cardio Do You Really Need

It’s not uncommon to see people spend up to an hour or longer on the treadmill, stationary bike, or stair machine. But is that really necessary, or even more effective, for that matter?…

In actuality, it takes about 20 minutes to start burning body fat from cardio exercise. But luckily, cardio has a cumulative effect. That means doing 10 minutes in the morning and 10 minutes later in the day still adds up to 20 minutes.

And if you perform your resistance training before your cardio, that also lessens the amount of time it takes to start burning fat for fuel.

So, no you don’t have to spend an hour on the treadmill to see fat burning results. I recommend starting out at 10-15 minutes at a time and working your way up from there by adding 2 minutes to each successive cardio workout. If you can handle more, great! But for most people, it’s not necessary to do more than 30 minutes at a time.

Committed to your success,

Alexander Morentin,
Fullerton Personal Trainer

More Fitness Tips

If you haven’t done so already, be sure to opt-in for my free My Fit Life Fitness updates… I’ll also send you a Free 34 page ebook that shows how to get more results in less time by using fitness tips and tricks of top personal trainers.

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When starting a workout program, we often tend to go for the all or nothing approach. We jump in head first with both guns blazing.

This approach often leads to burnout, frustration, and injury. However, when approached in a consistent fashion that is customized to your specific needs, you will see fantastic results. And, have loads of fun in the process.

The following are 5 tips to say focused, enthused, and on track with your workouts:

1. Build Your Foundation: This is the most important factor of them all. Your future successes or failures all stem from the amount of attention and time you dedicate towards building your foundation.
Muscle activation, core stabilization, breathing, tempo, form, selection, and execution of movements are all crucial factors to your weight loss and fitness success.

2. Be Yourself: Stop trying to keep up with the proverbial Fitness Jones’s. Whether you exercise in a commercial gym, with a partner, or in group setting, do not try to keep up with others that are more advanced than you.
Often times we see others lifting more weights than us or using more advanced moves than we are capable of.
In an attempt to keep up, we sacrifice form and risk injury in the process.
Don’t let your ego get in the way. Always use perfect form, even if it means using a lighter weight.

3. Know Your Limitations: This principle goes hand in hand with the Be Yourself principle, but it cannot be overstated enough.
We are not all physically the same. Some of us have physical limitations that prevent us fro safely doing particular movements.
Whether it’s age, previous injuries, or any number of situations, do not let your ego get in the way. There are progressions and regressions to every fitness movement. Be smart and maximize what you have, while working within your limitations.

4. Step Up The Pace: There will come a time when you become an efficient fat burning machine. Movements that you once dreaded will seem effortless.
You need to address this situation or you run the risk of boredom, burnout, and stagnation.
Increasing focus, increasing weights (resistance), and progressing to more complex movements will keep your progress ongoing and consistent.
Which leads us to…

5. Keep It Interesting: Make sure to mix up your workouts on a consistent basis. Doing so will keep your enthusiasm high and keep you coming back for more. Remember, you don’t have to be in love with every workout.
Rather, you should focus on results and be proud of yourself for making the conscious effort to improve.

Following these 5 simple steps will guarantee you achieve your weight loss and fitness goals.

Be sure to contact me if you have any questions or concerns regarding your health and fitness. I’d love to hear what you have to say!

And if you haven’t done so already, be sure to opt-in for my free My Fit Life Fitness updates… I’ll also send you a Free 34 page ebook that shows how to get more results in less time by using fitness tips and tricks of top personal trainers.

Alexander Morentin
My Fit Life
Fullerton, CA 92832

Click Here for More Fitness Tips

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As a former fat guy and real world fat loss expert in Orange County, I am often asked what the best exercises are to lose fat and get a tight toned body.

Over the years, I have found that the exercises that will get you the most benefit in the shortest amount of time are resistance exercises that involve compound or multi-joint movements. When included in a balanced Total Body Workout, these exercises are guaranteed to blast fat and tighten your entire body.

These multi-joint compound movements require more effort than your typical cardio sessions or gym workouts, but the benefits far out weigh any discomfort you may endure. It can be the difference between having confidence in your bathing suit or fearing the beach or poolside.

The Following Are 10 Of My Favorite Exercises For Rapid Fat Loss And A Tight Sexy Body:

Exercise#1- Squat to Overhead Press

Exercise#2- Hip Thrusts with Swing or Front Raise- Dumbbells, Kettlebells, Med Balls, or Sandbags

Exercise#3- Any Lunge Combination Exercise- Alternating Lunge plus Curl to Press, Alternating Lunge plus Twist, Alternating Lunge plus Chest Press, Alternating Lunge plus Overhead Raise

Exercise#4- Push-up Rows

Exercise#5- Burpees

Check Out These Five Exercises In Action

Exercise#6- Jumping Split Squats

Exercise#7- Wood Chops- Dumbbells, Med Balls, Whatever…

Exercise#8- Mountain Climbers

Exercise#9- Med Ball Slams, Rotation Slams

Exercise#10- Man Makers

Check Out These Five Exercises In Action

Consistently incorporating compound movements into your exercise mix will get you better results in less time, guaranteed.

I’ll be sharing more awesome exercises that target those trouble spots (stomach, hips, butt, thighs, etc.) in future articles.

Let me know what you think. I’d love to hear what you have to say.

And if you haven’t done so already, be sure to opt-in for my free My Fit Life Fitness updates… I’ll also send you a Free 34 page ebook that shows how to get more results in less time by using fitness tips and tricks of top personal trainers.

Committed to your success,

Alexander Morentin
My Fit Life

Free Fitness eBooks

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Are you getting closer to achieving your goals?

Most of the people who read this blog have similar goals:
* Lose Weight
* Firm & tone
* Have More Energy
* Reduce Pain & Inflammation
* Fit Into Those Someday Clothes In The Closet
* etc., etc.

Question: How do we achieve these goals?
Answer: Eat right and exercise.

Duh!! Everybody knows this, Al.
Why don’t you tell me something new?

Well, the truth is, you don’t need something new.
All you need is…
1) A strong enough reason why.
2) The right (safe & effective) information.
3) A shift in the way you are currently doing things.

The first one is up to you.
Do you have a strong enough reason why you want to make a change in the way you
look and feel?

If so, I can help with the other 2.

As the saying goes:
“In order for there to be change, there has to be change.”

Tip for the Day:
Here is the easiest way for you to make a change in the way you are eating.
Whenever you are:
* Ordering food at a restaurant.
* Grocery shopping.
* Preparing a meal or snack.

Ask yourself this one question:
Is this meal/snack going to get me closer to achieving my goals or farther away from my goals?

If it will get you closer to your goals. Buy it and eat it.
If it takes you farther from your goals. Don’t eat it.

That’s it. It doesn’t get more simple than that!

Committed to your success,

Alexander Morentin C.E.S.
Author/Success Coach
Better Living With Whole Foods

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Hi, my name is Alexander Morentin. I am the owner of My Fit Life and author of Better Living With Whole Foods: The Delicious & Nutritious Guide To Looking Great & Feeling Younger. I have been helping people lose weight and achieve vibrant health since 1987.

People who meet me today think that I have been fit my entire life, but that isn’t the case.

There was a period of time where I was sad, depressed, and had pretty much given up on life.
Click here to read the full story.

I show you these pictures and share my story with you, not to impress you, but to impress upon you the fact that I, myself, was extremely depressed and overweight.

I know what it’s like to feel helpless… that all hope is lost. That maybe I don’t deserve to be “in shape”, or to even be happy. It’s a terrible place to be.

I do have credentials, but more importantly, I have real world experience with my own battle with the bulge.

“I lost over 100 pounds and 12 inches off my waist and have never felt better. I would love to provide you with the guidance and encouragement to get in the best shape of your entire life.”

If you are ready to make a positive change, then I am here to help.
Your ultimate success is my #1 goal.

Certifications:
Nationally Certified by the American Council on Exercise - ACE

* ACE Clinical Exercise Specialist

* ACE Personal Trainer

* ACE Lifestyle & Weight Management Consultant

* Motherwell Maternity Fitness Instructor

Interests:
Whole Foods, Better Living, Natural Health, Farmer’s Markets, Animal Rights, the beach

Activities:
Weightlifting, Meditation, Yoga, Biking

Organizations:
American Council on Exercise

Honors and Awards:
Advanced Health & Fitness Specialist

Favorite Music:
Reggae, House, Down Tempo, Funky Breaks, Acid Jazz, Ambient, Rock n Roll, Salsa

Favorite Movies:
The Princess Bride, The Usual Suspects

Favorite T.V. Shows:
Seinfeld

Favorite Books:
Better Living With Whole Foods, The New Wellness Revolution,In Defense of Food, Grub

Hobbies:
Blogging, Writing

Organizations I Support:
Whole Planet Foundation, Boys and Girls Club, YWCA

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