NYC Celebrity Personal Trainer, Group Exercise Instructor, Online Fit Biz Owner and Actor. Using my life to pay it forward by helping others reach there goals at
www.Totallysam.com
Background Illustrations provided by: http://edison.rutgers.edu/
There are a variety of ways that you can make sure you always use proper form and stay safe during your regular weight training sessions.

Consult a doctor. Check with a health professional to make sure you’re fit enough for physical activity, especially if you are over age 40 and/or physically inactive.

Set reasonable goals. With the help of a trainer, you can set intelligent goals to help prevent overtraining injuries. Try to have a clear reason for each exercise that you make part of your program.

Breathe. Do not forget to maintain your breathing while performing each exercise. Weight training can cause large spikes in blood pressure, especially if you hold your breath during an exercise. As a general rule, you should exhale during the hard portion of the exercise and inhale during the easier portion of the exercise.

Aim for balance. Try to maintain good balance between muscles during workouts, not just by working different muscles on different days. If you work the front of your shoulder, don’t forget to incorporate exercises that also work the back.

Lift the proper weight. For most strength training programs, the right amount of weight for you should be enough so that your muscles feel tired after 10 to 15 repetitions.

Don’t overload on sets. One set of exercises to failure is almost always all that is needed for results. Extra sets serve only to waste your time and may cause overload injuries.

Don’t try to rush. Avoid jerking the weight up. Lift and lower weight in a slow, controlled manner. This helps you focus on good form, stay in tune with your muscle groups by isolating them, and doesn’t let you use momentum to “cheat” while lifting.

Be consistent. Three workouts per week helps build muscle — two helps maintain it. Wear shoes. Never try to workout without shoes. Bare feet are more susceptible to injury and may harm your ability to balance.

Use mirrors. Try to workout in front of a mirror as much as possible to monitor your form. If there are no mirrors available, ask a professional or experienced workout partner to critique your form on a regular basis.

There are a variety of ways that you can make sure you always use proper form and stay safe during your regular weight training sessions.

Consult a doctor. Check with a health professional to make sure you’re fit enough for physical activity, especially if you are over age 40 and/or physically inactive.

Set reasonable goals. With the help of a trainer, you can set intelligent goals to help prevent overtraining injuries. Try to have a clear reason for each exercise that you make part of your program.

Breathe. Do not forget to maintain your breathing while performing each exercise. Weight training can cause large spikes in blood pressure, especially if you hold your breath during an exercise. As a general rule, you should exhale during the hard portion of the exercise and inhale during the easier portion of the exercise.

Aim for balance. Try to maintain good balance between muscles during workouts, not just by working different muscles on different days. If you work the front of your shoulder, don’t forget to incorporate exercises that also work the back.

Lift the proper weight. For most strength training programs, the right amount of weight for you should be enough so that your muscles feel tired after 10 to 15 repetitions.

Don’t overload on sets. One set of exercises to failure is almost always all that is needed for results. Extra sets serve only to waste your time and may cause overload injuries.

Don’t try to rush. Avoid jerking the weight up. Lift and lower weight in a slow, controlled manner. This helps you focus on good form, stay in tune with your muscle groups by isolating them, and doesn’t let you use momentum to “cheat” while lifting.

Be consistent. Three workouts per week helps build muscle — two helps maintain it. Wear shoes. Never try to workout without shoes. Bare feet are more susceptible to injury and may harm your ability to balance.

Use mirrors. Try to workout in front of a mirror as much as possible to monitor your form. If there are no mirrors available, ask a professional or experienced workout partner to critique your form on a regular basis.

When a new day begins, dare to smile gratefully.

When there is darkness, dare to be the first to shine a light.

When there is injustice, dare to be the first to condemn it.

When something seems difficult, dare to do it anyway.

When life seems to beat you down, dare to fight back.

When there seems to be no hope, dare to find some.

When you’re feeling tired, dare to keep going.

When times are tough, dare to be tougher.

When love hurts you, dare to love again.

When someone is hurting, dare to help them heal.

When another is lost, dare to help them find the way.

When a friend falls, dare to be the first to extend a hand.

When you cross paths with another, dare to make them smile.

When you feel great, dare to help someone else feel great too.

When the day has ended, dare to feel as you’ve done your best.

Dare to be the best you can –

At all times, Dare to be!

When a new day begins, dare to smile gratefully.

When there is darkness, dare to be the first to shine a light.

When there is injustice, dare to be the first to condemn it.

When something seems difficult, dare to do it anyway.

When life seems to beat you down, dare to fight back.

When there seems to be no hope, dare to find some.

When you’re feeling tired, dare to keep going.

When times are tough, dare to be tougher.

When love hurts you, dare to love again.

When someone is hurting, dare to help them heal.

When another is lost, dare to help them find the way.

When a friend falls, dare to be the first to extend a hand.

When you cross paths with another, dare to make them smile.

When you feel great, dare to help someone else feel great too.

When the day has ended, dare to feel as you’ve done your best.

Dare to be the best you can –

At all times, Dare to be!

Loving ourselves isn’t a one time event. It’s an endless, moment by moment ongoing process.

It begins with you, enfolding yourself in your own affection and appreciation.

Read on for steps to discover your worth and enfold yourself in affection and appreciation.

1. Begin your day with love (not technology).Remind yourself of your worthiness before getting out of bed. Breathe in love and breathe out love. Enfold yourself in light. Saturate your being in love.

2. Take time to mediate and journal. Spend time focusing inward daily. Begin with 5 minutes ofmeditation and 5 minutes of journaling each morning. Gradually increase this time.

3. Talk yourself happy. Use affirmations to train your mind to become more positive. Put a wrist band on your right wrist. When you’re participating in self-abuse of any form, move the band to your left wrist.

4. Get emotionally honest. Let of go of numbing your feelings.Shopping, eating, and drinking are examples of avoiding discomfort, sadness, and pain. Mindfully breathe your way through your feelings and emotions.
 (at www.Totallysam.com)

Loving ourselves isn’t a one time event. It’s an endless, moment by moment ongoing process.

It begins with you, enfolding yourself in your own affection and appreciation.

Read on for steps to discover your worth and enfold yourself in affection and appreciation.

1. Begin your day with love (not technology).Remind yourself of your worthiness before getting out of bed. Breathe in love and breathe out love. Enfold yourself in light. Saturate your being in love.

2. Take time to mediate and journal. Spend time focusing inward daily. Begin with 5 minutes ofmeditation and 5 minutes of journaling each morning. Gradually increase this time.

3. Talk yourself happy. Use affirmations to train your mind to become more positive. Put a wrist band on your right wrist. When you’re participating in self-abuse of any form, move the band to your left wrist.

4. Get emotionally honest. Let of go of numbing your feelings.Shopping, eating, and drinking are examples of avoiding discomfort, sadness, and pain. Mindfully breathe your way through your feelings and emotions.
(at www.Totallysam.com)

I have realized; it is during the times I am far outside my element that I experience myself the most. That I see and feel who I really am, the most! I think that’s what a comet is like, you see, a comet is born in the outer realms of the universe! But it’s only when it ventures too close to our sun or to other stars that it releases the blazing “tail” behind it and shoots brazen through the heavens! And meteors become sucked into our atmosphere before they burst like firecrackers and realize that they’re shooting stars! That’s why I enjoy taking myself out of my own element, my own comfort zone, and hurling myself out into the unknown. 

Because it’s during those scary moments, those unsure steps taken, that I am able to see that I’m like a comet hitting a new atmosphere: suddenly I illuminate magnificently and fire dusts begin to fall off of me! I discover a smile I didn’t know I had, I uncover a feeling that I didn’t know existed in me… I see myself. I’m a shooting star. A meteor shower. But I’m not going to die out. I guess I’m more like a comet then. I’m just going to keep on coming back. (at www.Totallysam.com)

I have realized; it is during the times I am far outside my element that I experience myself the most. That I see and feel who I really am, the most! I think that’s what a comet is like, you see, a comet is born in the outer realms of the universe! But it’s only when it ventures too close to our sun or to other stars that it releases the blazing “tail” behind it and shoots brazen through the heavens! And meteors become sucked into our atmosphere before they burst like firecrackers and realize that they’re shooting stars! That’s why I enjoy taking myself out of my own element, my own comfort zone, and hurling myself out into the unknown.

Because it’s during those scary moments, those unsure steps taken, that I am able to see that I’m like a comet hitting a new atmosphere: suddenly I illuminate magnificently and fire dusts begin to fall off of me! I discover a smile I didn’t know I had, I uncover a feeling that I didn’t know existed in me… I see myself. I’m a shooting star. A meteor shower. But I’m not going to die out. I guess I’m more like a comet then. I’m just going to keep on coming back. (at www.Totallysam.com)

1. Fear is no excuse; we’re all afraid.

It’s part of being human. It’s what you do in spite of your fear that matters. Look your fear in the eye. Tell it to back down. You have work to do, people to see, and connections to make.

2. Make a choice

We make hundreds of choices every day. Become aware of the choices you make and the consequences of your choices. Choose to get up an hour early. Choose to use your gifts and talents. Choose to go the extra mile. Choose to ask for help. Choose to leave your mark on the world. It’s all about choices.

3. Talk to yourself

Use encouraging words. I’m 58 years old. Saturday night I ran a five mile road race for charity. It was 93 degrees and we ran on the black pavement at 8 p.m. There were no water stations. I used the mantra, “I am a fighter.” I talked myself across the finish line. Why did I do it? Because I could!

4. Minimize your number of regrets

Do what you need to do today to live your dreams. Don’t hesitate, delay, or isolate. Apologize, take the high road, and accept responsibility for all that you do and all that you don’t do. Life is messy. So what! Learn from your mistakes and move on.

5. Don’t be afraid of hard work

Be willing to do what it takes. Put in the hours. Network. Become an expert. Don’t back down and don’t give in. Dream big! Sometimes life will demand that you crawl one more inch and sometimes life will allow you to soar. Continue to advance forward. Enjoy it all. (at www.Totallysam.com)

1. Fear is no excuse; we’re all afraid.

It’s part of being human. It’s what you do in spite of your fear that matters. Look your fear in the eye. Tell it to back down. You have work to do, people to see, and connections to make.

2. Make a choice

We make hundreds of choices every day. Become aware of the choices you make and the consequences of your choices. Choose to get up an hour early. Choose to use your gifts and talents. Choose to go the extra mile. Choose to ask for help. Choose to leave your mark on the world. It’s all about choices.

3. Talk to yourself

Use encouraging words. I’m 58 years old. Saturday night I ran a five mile road race for charity. It was 93 degrees and we ran on the black pavement at 8 p.m. There were no water stations. I used the mantra, “I am a fighter.” I talked myself across the finish line. Why did I do it? Because I could!

4. Minimize your number of regrets

Do what you need to do today to live your dreams. Don’t hesitate, delay, or isolate. Apologize, take the high road, and accept responsibility for all that you do and all that you don’t do. Life is messy. So what! Learn from your mistakes and move on.

5. Don’t be afraid of hard work

Be willing to do what it takes. Put in the hours. Network. Become an expert. Don’t back down and don’t give in. Dream big! Sometimes life will demand that you crawl one more inch and sometimes life will allow you to soar. Continue to advance forward. Enjoy it all. (at www.Totallysam.com)

These 3 techniques will help you overcome fear in your daily life:

1. Start small.

Fear comes in many shapes and sizes. Facing it doesn’t have to be a grand gesture.

My fear of living life alone created immense challenges. “I’m going to grow old alone,” I once said. Deep down, I knew this wasn’t true, but my mind had saturated into a restricting fear around the worst-case scenario.

I broke down my anxiety into smaller, more manageable pieces. Instead of wondering how I could meet my soul mate, I thought about how I could make new friends instead. By focusing on meeting new people, I have increased my odds of reaching my goal without the anxiety and pressure of finding “the one.”

Instead of focusing on the end result, I can now focus on more manageable goals.

No matter how large or small your fears may seem, scaling down to a more manageable size will be beneficial. Slowly step out of your comfort zone and begin moving towards your goal.

2. Have faith.

While achieving your goal may not happen on your preferred timetable, it is important to have faith that time will bring success. Trusting that achievement is not only possible, but probable will help soften your fears.

Think back to an event in your life that may have seemed bad at the time, but allowed for certain circumstances to occur that brought about a greater and more wonderful event. That’s proof that the world is not against us, but is indeed working with us.

3. Write it down.

Making a list of your fears is a great way to work through them.

Writing in a journal has been very helpful for me to overcome my fear of not meeting my soul mate. I have written about particular dates I went on and how the meetings made me feel.

I’ve found it useful to write down a fear and then describe on paper why I feel I have it. This task has been essential in helping me chart my progress and list what I have learned in the past.

Writing has allowed me to accept that things are evolving, even if they don’t seem that way—which brings me to the next important technique for overcoming fear: acceptance.

 (at www.Totallysam.com)

These 3 techniques will help you overcome fear in your daily life:

1. Start small.

Fear comes in many shapes and sizes. Facing it doesn’t have to be a grand gesture.

My fear of living life alone created immense challenges. “I’m going to grow old alone,” I once said. Deep down, I knew this wasn’t true, but my mind had saturated into a restricting fear around the worst-case scenario.

I broke down my anxiety into smaller, more manageable pieces. Instead of wondering how I could meet my soul mate, I thought about how I could make new friends instead. By focusing on meeting new people, I have increased my odds of reaching my goal without the anxiety and pressure of finding “the one.”

Instead of focusing on the end result, I can now focus on more manageable goals.

No matter how large or small your fears may seem, scaling down to a more manageable size will be beneficial. Slowly step out of your comfort zone and begin moving towards your goal.

2. Have faith.

While achieving your goal may not happen on your preferred timetable, it is important to have faith that time will bring success. Trusting that achievement is not only possible, but probable will help soften your fears.

Think back to an event in your life that may have seemed bad at the time, but allowed for certain circumstances to occur that brought about a greater and more wonderful event. That’s proof that the world is not against us, but is indeed working with us.

3. Write it down.

Making a list of your fears is a great way to work through them.

Writing in a journal has been very helpful for me to overcome my fear of not meeting my soul mate. I have written about particular dates I went on and how the meetings made me feel.

I’ve found it useful to write down a fear and then describe on paper why I feel I have it. This task has been essential in helping me chart my progress and list what I have learned in the past.

Writing has allowed me to accept that things are evolving, even if they don’t seem that way—which brings me to the next important technique for overcoming fear: acceptance.

(at www.Totallysam.com)

Almost everyone can benefit from cutting back on unhealthy fat:

●Rather than frying meat, bake, grill or broil it. Take the skin off before eating chicken or turkey. Eat fish at least once a week.

●Cut back on extra fat, such as butter or margarine on bread, sour cream on baked potatoes, and salad dressings. Use low-fat or nonfat versions of these condiments.

●Eat plenty of fruits and vegetables both with your meals and as snacks.When eating away from home, watch out for “hidden” fats (such as those in salad dressing and desserts) and larger portion sizes.

●Read the nutrition labels on foods before you buy them. If you need help reading the labels, ask your doctor or your dietitian.

●Drink no- or low-calorie beverages, such as water, unsweetened tea and diet soda. Sugar-sweetened drinks, such as fruit juice, fruit drinks, regular soft drinks, sports drinks, energy drinks, sweetened or flavored milk and sweetened iced tea can add lots of sugar and calories to your diet. But staying hydrated is important for good health.

Balanced nutrition and regular exercise are good for your health, even if your weight never changes. Try to set goals that you have a good chance of reaching, such as making one of the small changes listed above or walking more in your daily life. (at www.Totallysam.com)

Almost everyone can benefit from cutting back on unhealthy fat:

●Rather than frying meat, bake, grill or broil it. Take the skin off before eating chicken or turkey. Eat fish at least once a week.

●Cut back on extra fat, such as butter or margarine on bread, sour cream on baked potatoes, and salad dressings. Use low-fat or nonfat versions of these condiments.

●Eat plenty of fruits and vegetables both with your meals and as snacks.When eating away from home, watch out for “hidden” fats (such as those in salad dressing and desserts) and larger portion sizes.

●Read the nutrition labels on foods before you buy them. If you need help reading the labels, ask your doctor or your dietitian.

●Drink no- or low-calorie beverages, such as water, unsweetened tea and diet soda. Sugar-sweetened drinks, such as fruit juice, fruit drinks, regular soft drinks, sports drinks, energy drinks, sweetened or flavored milk and sweetened iced tea can add lots of sugar and calories to your diet. But staying hydrated is important for good health.

Balanced nutrition and regular exercise are good for your health, even if your weight never changes. Try to set goals that you have a good chance of reaching, such as making one of the small changes listed above or walking more in your daily life. (at www.Totallysam.com)

There are a few things you can do to find out whether your goal is achievable and at the same time eliminate fear of failing.

1) Start by writing them down as clearly as possible.

Seeing the words on paper has a strong effect and you will soon realize if those dreams are worth fighting for. Try to examine each of your goals through you own eyes. Don’t let the others around you guide your view since you are trying to reach your goal, not theirs. Remember to change anything that you may find out to be unsuitable to reach your goal.

2) Try to envision yourself reaching your objective.

By constructing an image of success in your conscious mind you will also influence your subconscious to do the same. Project yourself in the future, with all the skills and requirements you need to reach that goal. Carefully examine the various factors involved and all the things that are holding you back. How can you overcome them? If you do this often enough you will reinforce your beliefs and increase the chances of getting where you wish to be. 

3) Share your thoughts with someone you trust.

Sometimes it is hard to manage all the issues mentioned above on your own. Don’t be afraid to ask for help from someone you care about. Share your feelings with a special person that will support your actions and always be in your corner. Try to judge if the trust you will invest in that particular person (parent, brother, wife, best friend etc.) will not fail. Even if you think you won’t be accepted with your new ideals, just give it a shot.

Hopefully, with these simple exercises you began to see that your goals are not beyond reach. When you manage to eliminate, or at least diminish, the fear that is holding you back, all of your expectations will seem easier to achieve. And always remember, successful people create opportunities, not wait for the one that hopefully will come their way.   (at www.Totallysam.com)

There are a few things you can do to find out whether your goal is achievable and at the same time eliminate fear of failing.

1) Start by writing them down as clearly as possible.

Seeing the words on paper has a strong effect and you will soon realize if those dreams are worth fighting for. Try to examine each of your goals through you own eyes. Don’t let the others around you guide your view since you are trying to reach your goal, not theirs. Remember to change anything that you may find out to be unsuitable to reach your goal.

2) Try to envision yourself reaching your objective.

By constructing an image of success in your conscious mind you will also influence your subconscious to do the same. Project yourself in the future, with all the skills and requirements you need to reach that goal. Carefully examine the various factors involved and all the things that are holding you back. How can you overcome them? If you do this often enough you will reinforce your beliefs and increase the chances of getting where you wish to be. 

3) Share your thoughts with someone you trust.

Sometimes it is hard to manage all the issues mentioned above on your own. Don’t be afraid to ask for help from someone you care about. Share your feelings with a special person that will support your actions and always be in your corner. Try to judge if the trust you will invest in that particular person (parent, brother, wife, best friend etc.) will not fail. Even if you think you won’t be accepted with your new ideals, just give it a shot.

Hopefully, with these simple exercises you began to see that your goals are not beyond reach. When you manage to eliminate, or at least diminish, the fear that is holding you back, all of your expectations will seem easier to achieve. And always remember, successful people create opportunities, not wait for the one that hopefully will come their way.   (at www.Totallysam.com)

Before P90X®, there was a revolutionary weight loss and body transformation program that started it all—Power 90®. Now	featuring redesigned, cutting-edge routines, welcome to Power 90® reimagined … the NEW P90® workout.

Win a free P90® base kit!!! Register at: http://www.twinurl.com/WINP90 (at www.Totallysam.com)

Before P90X®, there was a revolutionary weight loss and body transformation program that started it all—Power 90®. Now featuring redesigned, cutting-edge routines, welcome to Power 90® reimagined … the NEW P90® workout.

Win a free P90® base kit!!! Register at:
http://www.twinurl.com/WINP90 (at www.Totallysam.com)