Watch out, here comes another cliche:

Motivation is one of the keys to success.

Maybe it's cliche because its true - whatever. Without motivation we would never get anything done. In the past, my motivation (in regards to fitness) was very basic: to get stronger and leaner. Most definitely vanity based- and there is nothing wrong with that. Now my motivation is dictated by another more important driving force. While there is still a vanity component, my main motivation is my kids. I plan on being around a while. I want be sure to see them graduate high school (or get paroled, which ever comes first) get married and have kids.

So what motivates you?

Just recently I had a client come to me in his mid forties, with a very successful career and a few kids. He is in the entertainment biz, and as such has spent a few decades drinking and smoking and living the "rock star" life. Sounds great, but it is a lifestyle for the young, and certainly not for parents (apparently Britney's judge feels similarly). He is now ready to begin his new life, with new health. His motivation, like mine, is his kids. (Just so we are clear, his motivation is his kids, my motivation is my kids. Clear?)

Another recent client just knew she would not bring in her food journals (a requirement for new clients). She said showing up for workouts would not be a problem, but historically when she has had to keep a food journal she has not followed through. So I came up with a plan to keep her motivated. I said bring me an envelope with $100 in tens. Each time she brings in her journal in, I'll give her back $10. If she "forgets" her journal I keep the $10. Her motivation was not the money, she just does not like to lose. So far I have only made $10. 90% compliance is awesome.

So I'll ask again: What motivates you? Maybe it is fitting into those amazing looking jeans. Maybe it is looking great at your work holiday party. Maybe it is looking amazing to piss off your ex. For some people it is the simple fact that they have paid me a decent sum of money to train. Financial obligation is a perfectly acceptable motivation. It doesn't matter what it is, and there is no motivation too shallow in my book. What is important is that you have some form of motivation, and that you are aware of what works for you and what doesn't.

Need help finding your motivation? Let me know, I can help.

Joshua Carter
The Body Transformation Expert
Carter Fitness
http://carterfitness.com
818-337-6175

Visit http://CarterFitness.com for free fitness tips and ask questions via our Contact Page.

This past week I got a wonderfully inconvenient cold. This came on just following my sons Gabe's 5th birthday party. Turns out at least 6 other people in attendance also got ill as well, including the birthday boy himself. Some Typhoid Mary (or Mark) made the rounds unknowingly infecting the birthday party attendees. Damn kids and their bad hygiene.

I am well aware that when it comes to being sick I am the biggest baby in the world. Admittedly, I am a giant cold wuss. While some may be able to suck it up, take some Day-Quil and power through the day, I will instead curl into the fetal position on the couch and stay that way until the cold has run its course. Don't talk to me, don't call me, don't offer to help me in any way. Stay away and let me be miserable. All I need is the remote, food, and occasional access to the bathroom. The only time I feel halfway normal is when I am eating (which is a sad commentary on my coping mechanisms I know, but that is another story). Not to worry, in a few days I emerge from my self inflicted cold/flu induced exile, and rejoin the real world.

By the way, it turns out that you can watch re-runs of Law & Order 24/7. Who knew?

Being sick sucks, but there are a few ways to decrease the likelihood you will get sick, and ways to decrease the length of time you are sick. Below are some things to keep in mind as we enter the cold and flu season. If a cold or flu does knock you on your butt, I recommend the aforementioned Law & Order channel (TNT). Jerry Orbach always has a way of making me feel a little better.

Wash your Hands: Just like your Mama told you. Wash your hands every chance your get, especially after a workout.

Keep it Clean: If you work with a sick person or even one you suspect might be, do not share things like the phone, pens (people tend to put pens in their mouth) or other office supplies. If you have to share use a handi-wipe or spray it down with Windex or something. Keep all frequently used surfaces and door knobs clean while you are at it.

Keep Your Hands Out of Your Face: You could live in a plastic bubble and germs could still get in. But the best chance a germ has of getting in you is if you deliver it to one of the holes on your face. So keep your hands away.

Toss it: I never understood the whole handkerchief thing. Why the hell would you want to save your boogers for later? Just grosses me out. Anyway, use the disposable kind. The ones with lotion are awesome. Use it, toss it, wash your hands.

Use Your Elbow: If you have to sneeze, do it into your inside elbow or shoulder, not your hands, to avoid spreading viruses and bacteria.

Fresh & Clean: If spreading germs by hand was not enough, some germs can hang around in stagnant air. Open a window and let the fresh air in.

Zinc It: If the above measures do not keep you safe, have some zinc as a stand by. At the first sign of an oncoming cold start taking zinc. Certain forms of zinc have been shown to reduce the life of a cold by half. My personal experience has been great. Every time I have used it I have managed to knock it out in a few days while others I knew where not so lucky. There are many brands out there but the brand I use is Cold-Eeze, and I always have it around just in case.

Joshua Carter
The Body Transformation Expert
Carter Fitness
http://carterfitness.com
818-337-6175

You may wonder why I rant and rave about your eating habits in this newsletter so often. I mean, I'm a personal trainer-not the author of a dieting book. Why don't I leave the diet talk for someone else and focus only on my true passion-exercise?

To be perfectly honest, I would love to discuss only exercise. To divulge how I can sculpt the human body into a finely tuned machine of strength and agility. However, it just wouldn't be practical to ignore your diet.

You see, I write this newsletter to benefit you. My purpose is to give you practical tips that you can use to improve your health and fitness level-today.

Which leads us to the disturbing truth...

Your diet is ruining your body.

I hate to be the bearer of bad news, but someone had to say it. I can talk about exercise until I am blue in the face, but until you take charge of your diet, it would all be in vain.

Today's statistics show that nearly 60% of the population is currently overweight or obese. While this is shocking, according to a new study reported by WebMD, three out of four US adults will be overweight or obese by the year 2015. That's 75% of us.

Wow, those are some scary numbers. I certainly don't want to become part of that statistic, and I know you don't either.

So what's the deal? Why are we getting fatter and fatter? It all comes back to that little word...diet. The diet of today's adult is simply out of control. Here's why:

• Portions gone wild. It all started in the 1970's. Restaurants began to increase their portions and as a result the unsuspecting public ate more. Since then portions have continued to grow and most people continue to clear their plates despite the extra calories.
• Convenience food mayhem. Junk food used to be only found in vending machines-not so today. Have you ever noticed how the checkout line in the supermarket has changed in recent years? It used to be stocked with gum, mints and a few candy bars. Now everything from potato chips to cookies sit within arm's reach. Very few people get through their day without consuming some kind of convenience food.
• Fast food fallout. How many fast food restaurants do you pass on your way to work? Probably more than you can count. How many times do you stop in for a quick bite? Probably more times than you would like to admit. Fast food has never been more available than it is today-and it shows in the waistline.

Here's something you may not know: If you were to exercise everyday of the week but failed to change your eating habits from those listed above, you wouldn't see any visible results.

Now don't get me wrong-exercise is a vital ingredient for improving your fitness level, health and the shape of your body. Exercise and good nutrition go hand-in-hand. You won't make progress toward your goals without them both.

So where does this leave you? The way I see it, you are faced with an opportunity. With just a few small changes to your daily eating habits you could be well on your way to having an incredible body. Couple this with an exercise program and you will be unstoppable.

Keeping with my goal to give you practical tips to improve your health and fitness level, here are three ways to improve your diet.

1. Slash your portions. Even though that mountain of pasta looks great, remind yourself that it is three or four times more than you really need to eat, and those extra calories are going to land right on your waist. Consciously make an effort to reduce your portions at each meal and watch how your weight shrinks and your energy soars.
2. Pack your snacks. Instead of turning to a bag of chips or packaged cookies in mid afternoon, reach for a piece of fruit instead. It only takes a few minutes to pack healthy snacks for your day, and it will save you a boatload of extra calories. Convenience food is packed with sugar, fat and empty calories that will only leave you more sluggish and uncomfortable than you are today
3. Cut out one fast food meal per week. If you currently eat 5 fast food meals each week then only eat four this week. Next week reduce that number down to three. And then two, and then one. Once fast food isn't a regular part of your diet you should look at it as something to be had as a treat-not a dietary staple.

Now that you have three simple ways to drastically improve your eating habits, this brings us back to exercise. You need regular challenging exercise in order to achieve and maintain results. It's as simple as that.

Contact me today to get started on your very own personal training program.

Eating too much salt will wreck havoc on your healthy lifestyle. Raised blood pressure and bloating are just a few of the adverse side effects that an extra dose of salt will lead to. Make it a habit to pass on the salt and to purchase low sodium food items.

Strawberries, blueberries and peaches blend with turkey cubes and cottage cheese for a smoky-sweet taste in this delightful salad. This recipe makes a great lunch-it is packed with protein and nutritious fruit to power you through your day. Servings: 2

Here's what you need...

• 1 cup sliced strawberries
• 1/2 cup blueberries
• 1 white nectarine, chopped
• 2oz smoked turkey, cut into cubes
• 1/2 cup nonfat cottage cheese

1. Gently mix the strawberries, blueberries, nectarine pieces and turkey cubes. Refrigerate until ready to serve.
2. To serve, spoon the cottage cheese into bowls and top with the fruit mixture.

Nutritional Analysis: One serving equals: 178 calories, 2g fat, 23g carbohydrate, and 19g protein.

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About the Author: 
Joshua Carter is a certified personal trainer as well as a fitness and fat loss expert. With over 15 years personal training experience, Joshua has developed training & nutrition protocols that have delivered proven results in half the time as traditional programs.  These successful protocols have been shared with a select few trainers who assist Joshua with training at his Carter Fitness in West Hills, California.  His facility offers personal training for those who live near West Hills , Woodland Hills, Canoga Park, Chatsworth and Calabasas.

Email: joshua@carterfitness.com
Phone: 818-337-6175
Web: http://carterfitness.com