Functional Aging

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Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com
  1. HABITS can give you EVERYTHING


    Want proof that the habits you keep can make all of the difference?

    Confucius said, “Men’s natures are alike; it is their habits that separate them.”

    John Dryden famously said, “We first make our habits, and then our habits make us.”

    And Aristotle noticed that “We are what we repeatedly do. Excellence then is not an act, but a habit.”

    It’s pretty clear that the habits you adopt will shape who you are.

    What are your habits?

    Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night?

    Or maybe you’ve made a habit out of eating something sweet before bed, avoiding the gym, and staying up as late as possible.

    When it comes to your fitness, the two habits that define you are your eating and exercise habits. Everyone that you know who is in great shape has dialed in these two important habits.

    If you aren’t happy with your health or your body, then adjust your eating and exercise habits.

    Here’s how to adopt a habit:

    1. Decide on the ONE new pattern of behavior that you would like to develop. It’s tempting to pick up 3 or 4 healthy habits, but choosing just one new practice is realistic and doable.

    Here are some healthy habit ideas:

    • Do not eat after 7 pm each night.
    • Bring your lunch to work instead of eating fast food.
    • Exercise 4 times a week after work for 45 minutes each time.
    • Only eat fruits and veggies as your afternoon snack.
    • Get up early and exercise for an hour each morning.
    • Come workout with us three times a week or find a Certified Functional Aging Specialist near you. 

    2. Write your new habit down on paper. Also, include your three primary motivators for developing a new practice, the obstacles you’ll face, and your strategies for overcoming these obstacles.

    Here’s an example:

    • My new habit is to work with a personal trainer three times each week.
    • My three primary motivators are 1) to feel confident in my sleeveless summer clothing, 2) to have more energy and 3) to fit into my smaller sized clothes.
    • The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for the workouts, and 3) not having my partner’s support.
    • I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my partner to join me so we can get in shape together.

    3. Commit fully to your new habit in a public way. This commitment could mean posting it on social media, or simply announcing it at the dinner table. Put yourself in a position where you’ll be empowered to keep up with your new habit.

    4. Keep track of your progress. You could keep a detailed journal or make a check mark on each calendar day that you successfully exercise your new habit.

    Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit to practice by going through the same steps.

  2. The REAL # of days it takes to create a habit

    Do you ever feel like creating healthier habits (working out, eating better, etc.) is a lot harder than it should be? Keep reading, because I’ve got some news for you that I hope you feel a whole lot better about it!

    In fact, over the next few weeks, I’m going to share some powerful info that makes creating new habits a whole LOT easier.

    In a nutshell, it all comes down to one thing — your MINDSET. Once you get your mindset right, everything else begins to fall into place.

    Fun fact: Did you know that having a positive mindset can help you make healthier choices and live longer?

    Even better fact: You don’t have to be born with a positive mindset. It’s something you can create and strengthen over time.

    I think we’ve all struggled with mastering new habits – things like meal prep (and then actually eating the meals we prepped), sticking with a new workout plan, getting up earlier, reading more, etc.

    I know that when I’m trying to get back into my habit of using my food journal after every meal, I’ll do great for a few days (or even a few weeks) and then boom!

    All of a sudden I forget or (confession) blow it off. Maybe it’s because I’m busy, tired, or who knows what. Anyway, I start slipping.

    And then I start to feel a little guilty, then I get angry or upset with myself, and then I end up saying “I’ll just start again tomorrow.” (An endless insane loop of frustration!)

    Well, have you ever heard the saying that it only takes three weeks to make a new habit? I am not sure who came up with that number, but guess what? It’s WRONG!

    It takes NEARLY THREE TIMES LONGER than that – depending on the person, the habit, and the situation.

    A study from Australia found that on average, it takes about 66 days to develop a new habit.

    This news makes me feel a lot better, and I hope it does you, too. It takes the pressure off being “perfect” right out of the gate.

    Creating a new habit can be hard, and you can end up with unrealistic expectations – like having it mastered in just a few weeks.

    Good news! The study also showed that missing a day or two doesn’t mean you’re back to square one in creating the habit.

    Be prepared to slip up now and then, and when you do, get yourself back on track as soon as possible. Eventually, it WILL become easier, especially when you start to see the results of all your effort!

    Lasting changes take time – so whenever possible, make sure you enjoy the ride! It’ll increase the likelihood you’ll own that new habit.

    Do you need a little strategy session to come up with troubleshooting advice for making those habits a reality?

    Reference: https://www.psychologytoday.com/us/blog/the-happiness-project/200910/stop-expecting-change-your-habit-in-21-days

  3. Try these 7 Fitness Habits

    It takes a certain lifestyle to attain a fit, lean body…so what do fit people do in their “healthy lifestyle”?

    Take a peek with the following 7 Habits of Highly Fit People…

    Highly Fit Person Habit #1: They Don’t Buy Junk

    Fit people know that, if they keep junk food in the house, they will eat it sooner or later. So they don’t buy any. Even buying junk food for your kids or spouse is not advised since 1) you’ll likely eat some of it eventually, and 2) your loved ones shouldn’t be eating that junk either. It’s called junk for a reason.

    Rid your home of chips, cookies, candy, baked goods, pre-packaged snacks and anything else that belongs in a vending machine. Replace the above with fresh fruit, veggies, nuts and other healthy whole foods snacks.

    Highly Fit Person Habit #2: They Have Priorities

    Fit people make exercise a priority. Along with keeping a job, paying the bills and going to the doctor, exercise is an important part of their lives. What I’ve found is that fit people put exercise before leisure time. Sure, fit people enjoy leisure, but it is scheduled around their workout time.

    Treat exercise time with the same importance that you would a business meeting or trip to the doctor or dentist.

    Highly Fit Person Habit #3: They Stop When Full

    Fit people stop eating when they feel full. Sound simple? It is, but how many times have you stuffed yourself simply to clear your plate? Or how many times have you eaten another piece of cake despite being stuffed?

    The next time you feel full, take it as a sign to stop eating. Yes, even if your plate isn’t empty.

    Highly Fit Person Habit #4: They Push Themselves

    Not only do fit people make time to go to the gym, they challenge themselves during each workout. While it is easy to simply go through the motions while exercising, you’re cheating your body out of great results when you don’t push yourself. Exercise should make you sweat, make your muscles burn, and leave you with a feeling of accomplishment.

    Find ways to make each workout more challenging. For competitive people, the best way to push yourself is to exercise with a friend of similar strength. Another great way to challenge yourself is to set small attainable goals. These goals could be to push heavier weight, to sprint longer, or to do cardio at a higher intensity setting.

    Highly Fit Person Habit #5: They Don’t Eat and Watch

    Fit people know that eating in front of the T.V. is mindless eating. When your attention is on your entertainment and not on your food, then you’ll be less tuned in to what and how much ends up in your mouth. Eating in front of the T.V. is also very habit-forming. Ever notice how you crave munchies just as a reflex of sitting in front of the T.V.?

    Eat before or after your entertainment and pay attention to what and how much goes into your mouth.

    Highly Fit Person Habit #6: They Drink Water

    Fit people drink lots of water. And not just in addition to other beverages, but instead of them. Water is their main drink, while other drinks are occasional treats. Calorie-filled drinks are one of the quickest ways to consume excess calories which quickly turn into fat.

    Consider water as your beverage of choice. Drink plenty of it each day and drink other beverages only occasionally.

    Highly Fit Person Habit #7: They Are Supported

    Fit people don’t leave their motivation to chance. They know that if their personal trainer, boot camp instructor or workout partner is waiting for them, then they are less likely to skip a workout. It is so easy to hit snooze or to talk yourself out of the gym as soon as your behind hits the couch after work. Fit people don’t give themselves the option of skipping.

    Want instant support? Call or email me today to get started on your own customized fitness plan.

    I hope that these habits have inspired you to make a change for the fitter in your own life.

    If you already do some of these habits, congratulations – you are on your way to a better body and healthy life. Make an effort to incorporate the rest of the habits to take your results to the next level.

    If none, or very few, of these habits describe your lifestyle, I’ve got good news – you now have 7 effective new habits to start that will get you some awesome results. Don’t try to tackle all 7 at once – pick one or two to add each week and gradually work up to all 7.

    As always, you are welcome to call or email me with questions or to get started on your own customized fitness plan. I look forward to hearing from you.

  4. Why You’re Gaining Weight (and how to stop it)

    Capture-3.JPGTired of gaining weight? Of course you are – none of us enjoy it when the number on our scale begins to climb. So why are you gaining that extra weight now?

    That is a valid and frustrating question. And the answer is often found in recent changes in your life.

    According to Edward Abramson, Ph.D. the author of Emotional Eating, “Any change in your life circumstances can produce changes in eating and exercise, which leads to weight gain.”

    Let’s dive into the major changes in your life that have caused that annoying weight gain…

    Life’s Fat Traps: We all gain weight for different reasons. You often hear about one-size-fits-all weight loss solutions that take little or no consideration of how the extra weight piled up in the first place. To experience true weight loss it is important to understand why you gained it in the first place.

    Think back to the time in your life when your weight was just right. Were you in your teens? Your twenties? Or maybe your thirties? Picture yourself as you were at your ideal weight. Now when did things change? Was it a gradual addition of pounds that accumulated over a span of multiple years? Or did you gain it all at once?

    Check out the following weight gain triggers and determine which one is responsible for your plight.

    College: The college years are some of the easiest for gaining weight. In fact, a recent study by Cornell University found that on average, college freshman gain about 0.5 pounds a week – almost 11 times more than the average weight gain among 17-and 18-year olds and almost 20 times more than the average weight gain among American adults.

    Marriage: There’s nothing like holy matrimony to encourage a barrage of calories to overtake your diet. Late night comfort snacks are always more enjoyable when you have someone to share them with—and who better than the person who pledged to stick by your side through sickness and health?

    Pregnancy: Talk about a great time to gain weight! And we’re not just talking about women here—most men admit that they gained ‘sympathy’ pounds right along with their wife. Hormonal changes along with strong encouragement from everyone you know to indulge in anything their heart desires leave most pregnant women with a feeling of entitlement when it comes to food.

    Career: Though you may not realize it, your career choice plays a major hand in your weight. Those who go from an active lifestyle to spending 8 hours a day behind a desk and another 2 hours commuting almost universally gain weight. Conversely, people who spend their 8 hours in constant motion find weight loss a natural byproduct of the job.

    New Habits: Close your eyes and go back to the fat trap that triggered your weight gain. What changed in your lifestyle? To help sort things out, I’ve broken things down into two specific behavioral categories.

    Eating Habits: Did your eating pattern change at this time in your life? If your weight gain occurred in college then maybe you went from eating 3 square meals to an all-you-can-eat buffet style cafeteria. Or if marriage was your weight gain trigger, then maybe you went from eating small meals to fattening comfort food. Pregnancy brings on the perfect environment for a change in eating habits. You go from eating normally, to eating ‘for two’, to munching on your baby’s snacks right along with him! Your job can also dictate your eating schedule. Long hours and early meetings may cause you to grab a donut or chips from the vending machine.

    Activity Level: The second category that leads to weight gain is your activity level. Simply put, what kind of exercise were you doing before your life changing event and how does it compare to your current exercise regime? Chances are good that you were doing more exercise before your weight gain began—which means that you are doing less exercise today! Go ahead, think back to the exercises or physical activities that you used to do and compare them to your schedule today.

    Your Transformation: You’ve figured out which fat trap in your life led to weight gain, and then narrowed down the exact behaviors that changed as a result, so this naturally leads us to a solution.

    It’s time to make a change.

    Call or email today to get started on a fitness program that will make you immune to all of life’s fat traps.

    Once you start working with me, those numbers on your scale will quickly change direction. Let’s do this!

  5. Holiday Habits

    A HABIT is an act of interest often repeated. An established habit is not always easy to immediately discontinue, especially if it is one of long standing.

    During the holidays we may call our habits, “traditions” which might make one wonder if this is the healthiest thing we could be doing to celebrate Christ’s birth. If you are currently disturbed by any of your habits/traditions, you need only to know that the easiest way to drop an old habit is by replacing it with a new one.

    Consider letting go of some of the less healthy traditions of your past. You don’t have to duplicate the Christmases of your childhood. Start new traditions: Instead of spending as much on gifts, show your love in other ways. Instead of stuffing yourself with cookies and heavy meals, eat lightly and simply. Instead of fighting with your family, let go of old arguments and practice peacemaking.

    In the beginning of making this change, if the old habit rises or the family begins to protest, do not get upset. Struggling or forcing the new habit/tradition in the place of the old one will only perpetuate the old way’s strong hold on the situation.

    With loving kindness and over time, maybe even the next several years, consider giving equal time to the two. Gradually decrease the time spent in the old habit/tradition and increase the time that is spent in the new. As the new and healthier behaviors begin to become stronger and deeper, the old will weaken until they no longer exist.

    Our life is a journey, an opportunity to learn and grow and experience what it truly means to celebrate new life; each day. Do not make changing any habit or tradition an arduous task (especially if others are involved), rather allow it to be a natural progression through the years. A gift, per say, that is handed down to the next generation.

    So, beyond the holidays and your resolve toward the New Year, what habits do you know you need to change?  What healthier habits can you move into, gently, dividing your time between the two until the old can let go? Who will help you? Our staff at Your Personal Best Training Studio is old – teeheehee (they will get me for saying this). We have some experience and credentials from having walked through these same struggles. Call us today; we have Personal Trainers, a Wellness Coach and even a Spiritual Guide on staff.

    The Christ child is waiting for you and will gently and lovingly welcome your change.

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Your Personal Best Location
Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com