Category Archives for "Uncategorized"

February 24, 2020

Vitamin D is SUPER Important!

Vitamin D is so important to function of your life and so much more! And, oftentimes, people are deficient. Here is what it does for your body:

  • Prevent bone fractures
  • Prevent falls in older people and osteoporosis
  • Reduce the risk of cancer, especially colon cancer, prostate cancer, and breast cancer
  • Reduce the risk of diabetes, especially in young people and in those living in high altitude
  • Protect against heart disease, including high blood pressure and heart failure
  • Reduce your risk for multiple sclerosis
  • Improve you mood
  • Improve your lung function

Now, the best ways to get Vitamin D is through 20 minutes of Sun everyday without Sunblock. Also here are foods that are naturally high in Vitamin D:

  • Salmon
  • Mackerel
  • Swordfish
  • Tuna
  • Fortified Milk
  • Fortified Cereal
  • Mushrooms
  • Fortified Yogurt
  • Avocado
  • Carrots
  • Cheese
  • Eggs
  • Mangoes
  • Bell Peppers
  • Sweet Potato

Now, Sun is # 1 and the best time is 2pm – 4pm. Also, foods are a great way and yes supplements can help but Sun and Food is Best!

And the optimal way is have a blood test at least 2 times per year to make sure you’re not deficient and in the healthy range.


January 19, 2020

A New Year & A New You?

Every year people create resolutions and survey says that 80% of people fail! Why? No plan, no help, no knowledge, etc.

The only way you make change is to change yourself and most importantly your mindset and habits.

For example, when I speak at Lunch & Learns at local Tempe or Phoenix Metro businesses I trick people into 2 things.

The first question I ask is how many of you shower every day? Inevitably it’s 100%.

The second question I ask is how many of you are watching Netflix? Cool…Right now I want each and every one of you to calculate how many hours you watch per week? After a few moments, the answer is always 15 – 30 hrs per week!  But yet, people say they have no time to work out?

That’s when I tell the audience when you can get in your mind that exercise is as important as a shower and you may have to give up some of your Netflix time to do it. As always, there is silence or a gasp or two.

It’s true…totally True! And if you need help, we can help you conquer your New Year’s Resolutions for good! So, if you’re ready to have a happy and healthy life fill out a form on this website for a Free Fitness Test Drive or just text/call my phone at 480 628 5868 and get it goin’!!

December 29, 2019

2020 is Coming…Fitness & Health Resolutions!

Every year like most people we all set resolutions. And 87% of people fail their fitness and health resolutions within 60 days! Why?

1. Too Many Resolutions

2. Not specific or measurable

3. Unsure how to do it

4. And the Biggest one of all…Accountability!

When someone goes to build a building they have a ton help to get it done. Architects, construction manager, bricklayers, electricians, carpenters, etc. and the list goes on. In order to get the job done, there is a team to complete the goal.

When you have a Fitness and Health Resolution, you need a team to complete the goal!

1. Gym

2. Personal Trainer

3. Nutritionist

4. Purchase and prep good foods for your body and goals

5. Meal Food service delivered to your house

6. Fitness Equipment, Fitness DVD’s

7. Scale, Body Fat Test, Inches

8. Check-ins to see your progress to adjust towards goals

When you have created your preferred list of that will give you the tools, knowledge, and accountability you have a plan with goals attached to it! That’s the way to make it happen!

And if you need any help with your 2020 Fitness & Health Resolutions, We would Love to help You!

Fill out the form on this website or just call/text 480 628 5868 or email:  



December 10, 2019

Getting Fit, Goals, and Measuring it all!

When clients join Lifestyles Fitness Personal Training in Tempe AZ we always have them fill out their goals.

And More importantly,  we help them to track & measure them.

If someone wants to lose body fat  in their waist we measure their waist with but then scan with Ultrasound Body Scan to see how much muscle and fat them have. The goal is to to lose fat but keep the muscle this system allows to do the same. Plus, the scan measures belly fat too!

If someone wants more pushups we test them periodically while using specific training techniques to increase them.

And if you looking to lower your blood pressure we track that too! If you want to improve your cholesterol and/or blood sugar we advise to get those results from your doctor and then retest in 6 months.

Goals are great when you set them, check them accordingly, adjust as needed, and then guess what? You will reach them with time, consistency,  action and Yes…Discipline!

November 17, 2019

Being Thankful for Good Health & Fitness!

One of the many reasons I workout and eat well (most of the time!) is because I love being fit, healthy, and preventing any potential disease that comes with a bad lifestyle.

And I’m very thankful for it…There have been times in my life that I had a freak injury or couldn’t work out and it drove me crazy. Those moments made me realize that I am blessed to be able to workout.

Over a year ago, I had a stroke. That’s right…I had a stroke. It happened in Denver and people around couldn’t really tell because my symptoms were not normal. I really didn’t know what happened to me except maybe I was experiencing elevation sickness but had no clue what was going on with me. There’s lots to this but let me tell you what happened…

I couldn’t workout for a really long time especially since it was determined that I had a stroke while they tried to figure out what caused the stroke. The good news is that I had no blockage in my arteries. However, they discovered I had multiple holes in my atrium wall plus 2 septums. A congenital defect that showed up now.

During this process, when I was able to workout again…I lost about 60 -70% of my physical strength while also losing memory, learning skills, and problem solving, etc.

Now for the good news….For 14 months, I fought back hard…really hard until I am know at 85% of my strength and most of my memory, learning skills, and problem solving have returned.

So this Thanksgiving I am so blessed to have my healthy mind & body back! Where are you? Are you not working out? Are you eating poorly? Maybe it’s time to start taking better care of yourself. Trust me, I wasn’t perfect but once this happened to me it gave me an entire new perspective on life, health, and happiness. Don’t wait until something happens to you!  Do it now!  Your mind & body deserve it!

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