Motivation

Get Inspired!

We all need a little nudge now and then.

Sometimes it’s a friend checking in and sometimes it's reading an inspirational article. I have compiled some of my favorite newsletters here for you to read at your convenience. Hopefully, a little motivation is all it takes to help you decide to start your fitness journey. If you need more, give me a call! I’ve helped thousands of people overcome their food and fitness obstacles to live a healthier, more fulfilling life. Call me or fill out my quick form when you’re ready to change your life for the better!

Benefits Of Keeping A Food Journal
When it comes to weight loss, accountability is a huge part of the process. Notably, you should have someone to answer to, even if it is you. This will motivate you and keep you on the track which makes your efforts bear fruits. One of the easiest...
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Best Exercises For Bad Knees
We've all heard it... "I can't... (take the steps, play, climb, run, walk that far, dance...), I have bad knees."  Possibly you are one of the 26% of American adults who actually has been sidelined by this complaint....
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How A Fitness Plan Can Keep You On Track
Planning is half the battle (or more) when it comes to staying on track with your fitness. Why? For the most part, it’s because if we don’t plan, we tend to be unpredictable, erratic, and impulsive. In other words, our intentions are...
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Best Exercises For Upper Arms
The upper arms are a great area to target with multitasking exercises. These work the biceps and triceps as well as connected areas like the shoulders, chest, and upper back. Here are five efficient exercises that build a balanced, strong upper...
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5 Snacks For Weight Loss
We agree that healthy snacks are vital for good nutrition, it is also helpful to remember that all healthy snacks are not created equally. Eating snacks that seem healthy but are high in saturated fat, salt, or hidden sugar is the quickest way...
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Exercises For A Bad Back
Exercises are some of the best ways to deal with the agonizing experience of a bad back. They can improve the range of movement and relax any tension in the muscles to reduce the pain significantly. Besides, they keep your back healthy and thus...
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Why Should You Switch Up Your Workout To Keep Losing Weight
You might be dedicated enough to do the same exercise day in and day out, or you might have to convince yourself before each workout that it won’t be that bad. Wherever you fall in that spectrum, switching up your workouts can help...
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How To Train For Your First 5k
Running a 5K race can be intimidating, especially if you are not a runner already. If you are in good health and a good runner, you can get yourself prepared and run a 5K. Running one when you are not used to running is not a good idea though, and...
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Can I Benefit From Hiring A Personal Trainer?
Physical fitness is an important part of our overall good health, and becomes even more essential as we age. Adding exercise to our daily lives helps us to stay fit and full of life. As exercise and physical activity become more ingrained in our...
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Why You Should Have A Food Diary For Your Fitness Plan
According to Beth Reardon, the director of nutrition at Duke Integrative Medicine, one of the most important benefits of a food diary is that it can help identify emotional issues that may be sabotaging your weight loss efforts. There is plenty of...
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Exercise Tips: How Long Should I Workout For?
When starting a new exercise routine, beginners often ask one question: “How long should I work out?” While this seems like a simple question, the answer is anything but. Each week, the U.S. Department of Health recommends 150 minutes...
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Should I Hire a Personal Trainer?
Personal trainers have become very popular these days. In years gone by, people usually worked out by themselves instead of using a personal trainer. However, these days having a trainer is the norm, even if you are not a celebrity. But does a...
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5 Benefits of Having a Fitness Program
While the idea of having a regular workout and fitness program may seem like a good idea, motivation can be hard to come by. Read further for five benefits that may help you stay motivated the next time you need to work out or choose that healthy...
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Your Fitness Goal Starts with a Plan
Marathon runners don't wake up the day before a big race and decide to register. Hikers don't show up at base camp and announce they would kind of like to climb Mount Everest. A fitness goal should be pursued the same way by every champion,...
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5 Home Workouts for the Winter
Winter cold, snow, and rain can make people are reluctant to leave the house and get some exercise. Luckily, you don't need to go to the gym for an easy and effective workout. Here are some things to try at home: DIY Workouts 1....
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Get rid of acne for good by changing your lifestyle.
3 main issues that cause acne. Go after the source of what's causing it.
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5 Cardio Workouts That Don't Involve Running
Let’s face it, for your overall health, cardiovascular exercise is very important. When we think of doing cardio, one of the first things we think of is running- and a lot of times we give up before we ever start- because running is hard work....
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Why you shouldn't just buy a diet.
Why you shouldn't buy just a diet.
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The key to fat loss!
Get healthy to lose weight! Don't lose weight to get healthy.
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Post-Holiday Workouts for Bulkers and Cutters
The holiday season is stuffed with the temptations of rich home cooking and the distractions of friends and family. All too many people get sidetracked from their fitness goals and pile on a few pounds. Bulkers and cutters both can take this...
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5 Reasons You Should Work Out With a Personal Trainer
Are you having trouble achieving or maintaining your fitness goals? You may think you can do it on your own, but there are advantages to working with a personal trainer. A personal trainer will help you define your goals. Your trainer will...
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5 Ways to Avoid a Winter Workout Rut
The winter can be challenging for maintaining a fitness program. It's colder, the days are shorter, and you're exhausted from holiday stress and activities. Going to the gym seems more like a chore than anything else. The bottom line is that...
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3 Reasons to Add Strength Training to Your Workout Routine
Every balanced workout routine should include strength training. Strength training strengthens the heart, helps you burn fat faster, helps you lose weight quicker, and helps strengthen your bones. Weight training can do so much for you; why not add...
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Is it Better to Do Cardio or Strength Training First?
Strength training and cardio are both important elements in a well-rounded fitness routine. Cardio strengthens the heart, improves circulation, burns excess calories and reduces the risk of chronic illnesses such as heart disease and diabetes....
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The Best Foods for Weightloss
There are a wide variety of healthy foods that you can eat when you decide that it's time to go on a diet. With every food having its own advantages, here are the top give weight loss friendly foods that you can incorporate into any...
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Top 5 Reasons Why You Should Work Out With a Personal Trainer
Regular exercise is the key to a happy life, but getting started is often the most difficult part. Whether you're a beginner or have some experience under your belt, a personal trainer can help you in numerous ways. Check out these top 5 reasons...
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5 Cardio Tips to Burn Fat
When you are in the ring, fighting flab, a few tips will help you come out a winner. Your BFF (burn fat fast) to your cardiovascular routine should include the following quick tips: In order to burn the maximum amount of fat, cardio should be...
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What Are Ways of Doing Cardio Other Than Running?
The American Heart Association recommends 150 minutes of moderate exercise a week – that’s about 22 minutes a day, give or take a few minutes. One of the most common forms of cardiovascular exercise is running, and it’s becoming...
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What Are Ways of Doing Cardio Other Than Running?
Running can be difficult. Whether you have trouble with the impact on your knees and joints or struggle with leg strength or breathing issues, it can be tough on the body. That's especially the case for someone getting back into...
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Elliptical vs. Running: Same Workout?
You are doing your best to get 30 minutes of exercise a day. You have a membership to the gym, but you also like taking a jog down by the river. Is mindlessly climbing the elliptical getting you the same workout as jogging? No, not really. One is...
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5 Ways to Stick to Your Workout Plan
Most people can confirm that were very excited and determined when they started out on their workout plan. However, as time passed, they became lenient with their workout rules and routine and maybe eventually stopped working out. People subscribe...
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5 Summer-Ready Ab Exercises
Spending the summer on the beach or at a pool may seem tempting, but you also want to prepare by getting your abs toned and ready. The best summer-ready exercises for your abs work on toning and strengthening your core muscles without wasting your...
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Why Should You Hire a Personal Trainer?
When you signed up for the gym, the nice salesman mentioned premium options like the ability to use multiple locations or perhaps time with a personal trainer. You thought about the 30 minutes you intend to spend on the treadmill every other day and...
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Chicago Fitness and Nutrition Coaching
WarriorTeams.com is really excited to be offering online coaching in fitness, nurtition, and mindset.  After a recent visit to Chicago I saw how expensive everything was and how limited people were with gyms. They have workout areas in the...
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How to Stick to Your Fitness Resolutions
Most of us struggle to make our fitness resolutions a reality. Achieving the body and health you seek is not just about persevering, but also about careful planning and strategizing. If you want to make sure you make good on your current fitness...
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What should my water intake be?
Do you wonder if you're drinking enough water? When you drink a lot do you find you pee constantly?
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How to win fitness competitions guaranteed!
  To ALL competitors, bodybuilders, figure, physique, and bikini, I’m going to let you know the secret to winning.  I can tell you what to do all day long, however, a judge will be looking at you thinking you may not be the best...
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Gluten Free
 Just a quick note for those of you on "Gluten Free" diets. Don't bother buying foods labeled "gluten free" either. They can be worse then gluten. The reason being is that they use fillers like tapioca to make it gluten...
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Simple Success
 Have you ever heard, If you always do what you've always done, you'll... that's right, you'll always get what you've always gotten.    You need to start at the very beginning. THINK differently! If you think differently, then next...
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Do it right and you'll get there fast!
 This is a client of ours that is 5'5 within 3months we go her prepared to compete in her first bikini competition. She placed 1st in her class and won the overall 1st place. We never dropped her calories below 1650 until the last 2weeks we...
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Success
Repetition is the mother of skill.
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Why am I not losing fat???
Why your body is fighting you every step of the way!? Do you ever say to yourself, “I don’t get it, I’m eating low calorie and taking this boxing class, and I still don’t have energy, the fat isn’t coming off, a...
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Why is losing weight so frustrating?
  As I market myself more and more to people that have a goal of weight loss, I find they contact me with sort of a backwards view of what they want to accomplish. What I mean by that is they want the weight gone, no matter what the cost!...
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Why is losing weight so frustrating?
Why can't I lose fat?!
Why can’t I lose weight?!?! You’ve heard the saying,” not everything works for everyone.” This is more true then you know. So why would you take a diet based on your height and gender alone? Is it because a trainer gave it...
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How do I get in shape and what exactly does that mean?
What all does that entail? When you get in shape, you’re getting healthy from head to toe. It means you’re conditioning and improving your cardiovascular system, circulation, your nervous system, keeping muscles from atrophy, and...
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What's the fastest way to lose fat?
The fastest way or the fastest healthy way? The fastest way, won't be healthy trust me! You will end up with metabolic damage and probably kidney damage.   This is the main reason fad diets don't work (And I'm telling you this so you'll stop...
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How is the new year's resolution coming?
How’s the New Year’s fitness resolution coming? How many times have you started a workout program and quit after a couple of days?  There are probably quite a few reasons, and it has probably happened more than once. Did you say...
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New Year, New YOU!
It's a new year, time to go after the same thing you go after every year, better health, a more fit body and happiness :)    If you have issues with everyday energy, strength, sickness, depression or anything negative, a clean healthy...
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Great Fall Food Tip!
This fall is a perfect time to try spaghetti quash! If you've never seen it before, you cut it in half, cook it and when it's done it comes out looking like spaghetti. You basically just take a fork and scrape out the inside, it comes out in strings...
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Do you tend to get injured often?
So often we as fitness people tend to think about macronutrients. We focus on our carbs, protein and fats. However, if you’re injured or sick in bed, all the protein in the world won’t help get you faster or stronger. Today’s...
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I want to bulk up, can I get too much protein?
Answer: Yes, when too much protein is present, the body converts excess protein to fat and increases toxic blood ammonia and uric acid.   The formula for getting the max protein you should have is, take your lean body mass and divide...
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Do you check your heart rate? Do you know how, and what is too high?
Everyone says, “GO HARD!” when in the gym, which is true. However, do you know when to back off? Do you know how to check your heart rate, and make sure you’re not about to have a heart attack? Not everyone on the page is 25. If...
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Great advice from Tony Robbins
Tip of the Day: If you've tried repeatedly to make a positive change yet continually fallen short, chances are you were attempting to switch a behavior that was inconsistent with your beliefs about who you are. In order to produce the most profound...
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Are your vitamins being absorbed?
If you're taking fat soluble vitamins like vitamins A, D, E or K then yes they are getting absorbed in the liver and utilized in the body. If you're taking water soluble vitamins meaning hard pill form, then there is a good chance you may be taking...
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No more blogging on Facebook! All our diet and workout tips will be done on here :)
Welcome to the Warrior Teams site. We haven't been blogging, because we've been blogging mainly on our Facebook sites, but all that's going to change :)   Today's blog is about your heart rate. I'm going to keep it simple because it's...
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Thanks to the great sponsors that support our athletes!
The competition season is in full swing, and I can't tell you how much I myself and my team appreciate the amazing supplement companies that get our athletes the supplements they need.   Neogenix LG Sciences ARD Nutrition Tri...
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Warrior Teams Launches New Website in 2013
Warrior Teams Launches New Website in 2013
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I Learned Healthier Habits that Changed My Life!
Stacey, a busy Chicago mom of 3 (all under 5) couldn't get the weight off no matter what she tried. Under our guidance she took the weight off in JUST 10 WEEKS! We provided a customized diet and exercise program that allowed her the flexibility to choose the foods she liked and workouts she could perform in her home. She learned healthier habits that fit her lifestyle and continues to keep the weight off!
To See Stacey's and Other Transformations, Click Here