So, did you transform your body this past year? Or did you swap your bag of motivation for a bag of chips?

Many of us have the intentions to begin a transformation program, only to let the terror of excuses fill our heads with more convenient answers – the wrong ones.

We have a vast amount of information to help you meet those goals and it comes straight from the professionals!

Our archive contains many different subject areas as well as methods of self-improvement; you are guaranteed to find what you’ll need to get yourself the results you are looking for.

You need to know what to eat, what workouts to follow, what supplements to take, and more so you don’t waste your time and effort with misinformation.

You need to be able to get motivated enough to start your program and then stick to it for the rest of your life. Fitness is not a “12 week plan”.

Supplements are an important part simply because they can help you get faster results from your diet and workout program.

If our superfeature appears overwhelming, no fear, your 12 Week Daily Video Trainer is here.

As Kris teaches you how to build muscle and burn fat, the only muscle you have to work is your finger as you press the play button.

Our guides act like a support friend and personal trainer to ensure maximum results in the shortest timeframe.

It’s almost the new year Say no to BS.

I’m totally excited about competing in ‘09.

This is the beginning of a whole new chapter!

This time I plan to take the cut slower.

Nothing but the best for you and your families!

Too often it can be hard to find the keys to unlock the door that hold back our motivation.

Tiffany was able to drop 93 pounds and begin competing!

Charles has been working hard to drop the fat.

Results for the MuscleTech $50,000 Transformation Contest.

BodySpace: Nothing feels better after a long or stressful day then going to the gym!

BodySpace: This site really helps me to track my progress as well as get ideas for working out.

Be strong, stay disciplined and the rewards will be great!

BodySpace: I succumb to the music in my head and see nothing else but the challenge!

BodySpace: Knowing that I’m keeping myself healthy is all the motivation I need.

Goals & motivation for a new you.

I cant wait motivation mojo is back!!

Inspiration can come from many people, places or things.

It’s a personal best and I’ll take it!

There are several factors that motivate me to stay in shape.

The mind and body are two of the most amazing things in this world.

I’ve crossed over the hump from the skinny/hardgainer!

Do you dream of running off with a hot girl and a donut?

Great success comes from HARD WORK!

I am trying to cut and get my abs to show themselves.

Here is my NEWER version of protein pancakes.

It’s an appropriate “real” food, post-workout recovery snack.

A belated thanksgiving recipe from the far side of the pond.

“Put WHAT in it?”

My home-made weight gainer shake recipe.

Thou shalt not leave out the seasoning.

You put what in your mouth?!

I wanted to post my cut diet for all to see.

I salute carbs, the body’s primary source of fuel.

We have created the best training programs exclusively for you.

You want a program for all seasons?

I have been asked time and time again about my ab routine.

Workout Tracker: 163 Workouts.

Goal: “I would like to lose 5 pounds of fat.”

Workout Tracker: 9 Workouts.

I have been writing out a routine that will help me put on size.

Workout Tracker: 13 Workouts.

Goal: “I’m so excited about how much I’ve accomplished.”

Workout Tracker: 48 Workouts.

Goal: “Gain 6-7kg by February ‘09.”

Endless are the number of workouts available.

I had to wait for a bench.

Workout Tracker: 230 Workouts.

Goal: “I want to become the best body possible within my abilities.”

Workout Tracker: 39 Workouts.

Goal: “I want to lose 35 kgs and increase my lean muscle.”

Ok, so I am kind of tired of my old routine in the gym.

Workout Tracker: 94 Workouts.

Goal: “I want to finish the Okinawa Marathon.”

Workout Tracker: 9 Workouts.

Goal: “Want to gain muscle and look and feel the best I can.”

I am so happy that my endurance is FINALLY increasing again.

I purchased a bike so I could do cardio.

I thought the three miles was enough.

How much more simple can I state that.

I changed up my cardio a little today.

I took the cardio outside today back to the stairs.

How many calories are you burning?

Our supplement reviews, stacks and recommendations will ensure optimal fuel, recovery, convenience, which in turn will result in fast progression.

Reason: Part of team MUSCLEPHARM!

Reason: Gives me the boost of energy I need.

Reason: I like to sip Glutamine mixed in a bottle of water.

Goal: Cut down to 10% bf or less.

Reason: It was great stuff, aided greatly in burning fat!

Goal: I wanna look like Jamie Eason.

Reason: Great after a workout and cheap!

Reason: The most legit Lean Mass building supplement.

Goal: Gain 20 lbs.

Reason: I want to increase my weight about 30-40lbs.

Reason: During workouts, and whenever I don’t have time.

Winner for the 4th year in a row.

Protein is essential when trying to build muscle.

A new breed of Esterified Creatine has arrived.

Making the wrong or right decisions can change your life forever!

Goals & motivation for a new you.

Why not follow our workout super feature, build a hard, chiseled, toned physique and win on all fronts?

We feel it is important for you to understand what, how and why you take your supplements.

Still looking for something?

If you’re trying to lose weight, join the crowd.

Yet, for many people, losing weight and keeping it off is a lifelong struggle. Too often, we look for a fast and painless solution.

If you ask 10 people how to lose weight for good, you’d get 10 different answers.

If you count on peer support to meet goals, a program like Weight Watchers might work for you.

If you’re self-driven, you can design your own plans, based on your needs and choices. Scads of diet books and web sites have tools you can use.

No matter how you choose to lose, include a healthy diet and regular physical activity in your plan.

Slow down and look at your lifestyle.

How and when do I eat?

Do I skip meals?

Am I a junk-food junkie?

Do I take time to eat regular, balanced meals?

Do I eat under stress?

Do I eat for other reasons besides being hungry?

Do I drink enough water?

Make a list of your bad eating habits. Then write a plan for how you can change them.

If you don’t know what a healthy diet is, find out.

Find out what your healthy weight should be for your height and frame and how many calories you should get each day.

Check out any weight-loss program before you sign up.

Who runs the program (hospital, wellness center, commercial business)?

What kind of training and experience does staff have?

Does the program make unrealistic promises, like quick weight loss?

Does it have a solid reputation?

Does it have a maintenance program (to help you keep the weight off)?

Does it have written statements of policies, prices, and procedures?

Does it promote or encourage drugs or supplements?

You didn’t gain the weight overnight.

One of the main reasons Americans are gaining weight is that they’re not active enough.

You lose weight by using more calories than you eat (or eating less than you use.) Physical activity helps you burn calories and lose weight. It also can help you keep weight off by building muscle and increasing your metabolism.

A minimum 30 minutes of moderate physical activity at least five days a week is a good way to begin, especially if you’re just starting out or haven’t been active in awhile.

Of course, you can reap even greater health benefits with an hour of daily, moderate physical activity.

Change your lifestyle for good. If you go back to old habits after you’ve reached your weight-loss goal, you’ll gain it back.

Don’t skip meals, especially breakfast.

Drink plenty of water.

Eat bulky foods that are filling and low in calories.

Keep a food journal.

Sometimes we have to try something many times before we succeed. For many people, this is especially true of losing weight for good.

Learn how to eat right for life.

People go through five stages that lead to behavior change.

Snacks don’t need to be fattening.

Healthy recipes, articles on managing weight, and a healthy weight planner await you at this site.

This quick reference chart will tell you if you’re at a healthy weight, overweight, or obese.

Find recipes or visit the support center, body fat lab, or fitness and weight-management directory.

Find these books online at Barnes & Noble.com.

“Fight Fat After 40,”

Get Killer Abs Fast

Whether you’re just starting an exercise program, or you’ve been at it for years, there is one thing on everyone’s wish list: a toned stomach. Well-defined abdominal muscles are glorified as being sexy, healthy and youthful.

You may be surprised to learn that you can train less and see better results–yes it’s true! And get killer abs fast!

But first, it’s important to understand the anatomy of the rectus abdominis (or abs, for short). They run down the front of the torso, from the center of the ribcage to the pubic bone.

“If the abs are one muscle,” you may be wondering, “then why do certain exercises seem to target different areas?” Actually, all abdominal exercises target the entire muscle, but during some exercises, you just happen to feel it in one region of the muscle a little more.

Some experts also consider the hips to be part of the core.

You may be surprised to know that most people actually DO have strong, defined abs they just happen to be covered by a layer of fat. This is because the abs are actually involved in balance and stabilization during all kinds of every day movements and exercises.

Some people will swear that a key to their flat abs is what they eat–or don’t eat.

For visible abdominal definition, your body fat percentage has to be pretty low–that’s about 8 percent body fat for men, and 14 percent body fat for women. To put this in perspective, “healthy” ranges of body fat are 14%-17% for men and 21%-24% for women.

Train the abs like you would any other muscle. You should strength train all of your major muscle groups, which typically involves 1-3 sets of 8-15 repetitions per exercise.

Just like you should allow your biceps, for example, to rest 1-2 days between workouts, the same is true for the abs.

Every exerciser should add variety to their exercises to keep the body surprised and continue seeing results.

Here are some of my favorite abdominal exercises.

This video shows several effective exercises, but 15 minutes of abs is a lot of work!

Click here for video

This yoga pose is a great core strengthener–especially when you need a break from crunches.

Crunches on a Ball.

You don’t have to hold a weight to feel this exercise, which also works the obliques.

Reverse Crunch with Ball.

This gentle, yet effective, form of exercise focuses on strengthening the body from the center to get  killer abs fast.

Don’t forget the lower back! Include at least one lower back exercise every time you work your abs.

Simple and straightforward, you’ll feel the back working after just a few of these!

This Pilates exercise is a great for the entire core.

Slow Swimming with Ball.

There you have it–the real “secrets” to getting toned, flat, and strong abdominals.

With a Bachelor’s degree in Health Promotion and several fitness certifications, Nicole enjoys teaching Spinning and Pilates classes and living a healthy, eco-friendly lifestyle.

“About the 3 ses of 35 crunches, I just read that you only need to do 1-3 set”

“I think a lot of models you see in magazines are “touched up” or they have ”

“On the topic of 14% body fat on a woman to be able to “see” abdominal definition”

Motivation to do strength training?

Is anyone else afraid?

Why do we get bummed with “small” accomplishments?

By Jay Corbett

Danville  personal training is for those who want to enjoy a fitness program that is personal and results oriented, and don’t want to go to a public gym. I realize we all have individual needs and design all workouts and training programs with this in mind. I also realize the need for privacy, that is why I offer both in home and in private studio personal training.

Do You Hate Going to The Gym

Gyms and Health Clubs are not for everyone. Even though they offer a wide range of training options, exercising around other people can be uncomfortable for some of us. I am a firm believer that one should not worry excessively about what other people are thinking about you, the reality is they do. For those who are self conscious about this, you may be reluctant to begin working out.

Danville personal training gives you a variety of choices to reap the benefits of a certified fitness coach without ever stepping one foot inside the gym. I can train you in the privacy of your own home, or in my private studio. you get the best of both worlds. You get to feel comfortable in privacy and get the benefits of a personal trainer to make your goal happen.

The fact is there are many reasons why someone wants the advantages of Danville in home personal training.

• busy work schedule, cant make it to gym
• great for stay at home moms
• Prefer one-to-one fitness experience
• unable to make it to gym
• self conscious and don’t want to work out around others
• Don’t like the “meat market” that exists at most clubs
• post surgery and cant get to gym
• want a specialized training program

Danville  personal training offers all of the benefits of training at a gym and more. A certified trainer will design for you a total exercise and nutrition program tailored to your needs.

Privacy IS A Factor

Danville personal training is a personalized training that is made just for you. Because fitness clubs are concerned with volume and are structured to fit the needs of a large group, you will have a less than average chance to get your results. Exercise classes are even worse because they are usually full of super fit people and the instructors cant give you the attention you need and deserve.

An in home and private training program includes everything you need to succeed. When you start we will begin by determining where you are now physically. We will use body fat, measurements and fitness tests to do this as well as look at your nutrition. We will then help you build a solid core, flexibility, strength, and cardio routine that maximizes health, fat loss, and improves lean muscle and decreased body fat.

Danville personal training program makes sure to track your progress through the various stages towards your goals achievement. We know everyone hits bumps in the road and will make the adjustments to keep you going and reach your goal. We believe variety is the spice of life and you will never have a boring workout guaranteed.

Listen there are no more excuses because you can no longer say I hate the gym or its to hard to get there, Danville personal training is your solution. Your personal trainer will visit your home or you can train in our private studio or we also have online personal training too. Online personal training is a 24-hour website that gives you access to your own personal trainer.

We live in a very hectic world today. Back in the day you had time  to workout and get to the gym but not today with all of life’s responsibilities. With Danville personal training, your personal trainer fits into your schedule!

About the Author:

Jay Corbett is the President of Body Revolution Fitness. located in Danville, California. His personal training service  provides in home personal training and private training throughout the Danville, San Ramon and Blackhawk area. His website is www.danvillepersonaltraing.com