An authentic surge of motivation will change your life immediately. Hire a personal trainer, me and discover what's possible.
The best part of my day is seeing clients just like you achieve amazing results. Whether you drop a few sizes, lose the baby weight, get off your blood pressure meds, or shrink your waist, the excitement is always contagious.
It’s hard to describe that euphoria that settles in once you’ve achieved your fitness goal. It’s one of those things that you have to experience to understand.
Every single one of my clients who have achieved massive results have ONE THING IN COMMON…
They are all highly motivated.
I am in a unique position. I know how to get you (or anyone else who walks through my door) into great shape. I can coach you through a 50-pound weight loss. I can guide you to a healthier body. I can even train you into a toned athlete.
But there is one catch.
You’ll need to be motivated.
Just saying, or even just thinking, that you want to get into great shape isn’t enough. You need motivation—and that’s just half of the equation. The other part (and the most important) is ACTION.
Nothing happens until you take action.
You can want it, think about it, mull it over, ponder it, plan it, and then re-plan it. But nothing happens until you take action.
While I may not know your story—it’s probably safe to assume that you want to drop fat and tone up. You want to look better, to have more energy, to experience fewer aches and pains, and to enjoy sweet satisfaction as you achieve your goals once and for all.
I know that all of my successful clients were once in your shoes. They wanted to change their bodies. They felt urgency. And then they did what most fail to do. They took action and contacted me.
But there is more to it than that. They then committed to a program, put in the exercise, stuck to their diet and met their goals. There’s nothing more gratifying than getting back into those jeans that now sit in the back of your closet.
People who take massive action get massive rewards. And those that simply talk about losing weight will continue to put weight on, pound after pound. I hate to put it that way, but it’s the truth.
So what do you want?
How bad do you want it? How much motivation do you have? Enough to take MASSIVE ACTION?
The rewards are great IF you do.
Your first step is to call or email me now to get started! Let’s do this.
Hire a personal trainer you can trust.
In part 1 of this 6-part series, Paul explains his view on the fastest way to health.
This is not through magic pills and protein powders, the latest fad diet or trendy exercise program. There is no silver bullet to health other than being truly honest with yourself.
To learn more about this topic, read Paul's
Visit Paul on Facebook: https://www.facebook.com/paulchekspage
Please be advised that this forum is not intended for personal therapy.
Paul Chek does his best to share education and resources to help you live a healthier, more full life. If you have applied what he shares here, and are looking for more, here are some resources to check out:- "How To Eat, Move and Be Healthy!" - book- "The Last 4 Doctors You'll Ever Need - How To Get Healthy Now!" - multimedia ebook- "You Are What You Eat!" - audio/workbook program- "Healing Fungal and Parasite Infections - The Absolute Essentials" - DVD or online course- "The 1-2-3-4 For Overcoming Addiction, Obesity and Disease" - online program
Part 2 of Paul's 6-part series on the Fastest Way to Health, which is to be honest with yourself!
In this video Paul discusses Dr. Happiness, one of "The Last 4 Doctors You'll Ever Need".
Dr. Happiness is the overarching umbrella that contains the other three doctors, Dr. Movement, Dr. Diet and Dr. Quiet. Dr. Happiness helps us define what makes us happy - and this is what makes US happy, not what other people think we should be doing, feeling or being to be happy. Exploring Dr. Happiness and being honest with ourselves helps us to determine our dreams, goals and core values. It is only once we are clear on these that we can truly become healthy in body~mind~spirit.
Part 3 of Paul's 6-part series on the Fastest Way to Health, which is to be honest with yourself!
In this video Paul discusses Dr. Movement, one of "The Last 4 Doctors You'll Ever Need".
Paul looks at what is needed to have baseline health, which as far as movement is concerned means, how much and what type of movement do you need?
He also talks about dream-specific conditioning - you'll have to watch the video to find out more about this! Dr. Movement also encompasses movement of the mind and emotions, as well as the body and Paul touches on both these topics too.
Part 4 of Paul's 6-part series on the Fastest Way to Health. The fastest way to health is simply just to be honest with yourself! In this video Paul discusses Dr. Diet, one of "The Last 4 Doctors You'll Ever Need" and he shares some key diet tips you can apply that will create noticeable changes in your health and vitality.
Part 5 of Paul's 6-part series on the Fastest Way to Health, which is simply just to be honest with yourself! In this video Paul focuses on Dr. Quiet and the importance of sleep as part of a healthy lifestyle.
This is the final video in Paul's 6-part series, "The Fastest Way to Health", where he explores 4 Doctor integration and ties together the topics covered in the previous five parts.
To learn more about this topic, read Paul's blog: http://www.paulcheksblog.com/
Visit Paul on Facebook: https://www.facebook.com/paulchekspage
Please be advised that this forum is not intended for personal therapy.
Paul Chek does his best to share education and resources to help you live a healthier, more full life. If you have applied what he shares here, and are looking for more, here are some resources to check out:-
"How To Eat, Move and Be Healthy!" - book-
"The Last 4 Doctors You'll Ever Need - How To Get Healthy Now!" - multimedia ebook-
"You Are What You Eat!" - audio/workbook program-
"Healing Fungal and Parasite Infections - The Absolute Essentials" - DVD or online course-
"The 1-2-3-4 For Overcoming Addiction, Obesity and Disease" - online programIf you are looking for a skilled C.H.E.K Practitioner and or CHEK Holistic Lifestyle Coach for yourself or your loved one, please seek a qualified C.H.E.K Institute-Trained Professional in your area....there are over 10,000 world wide!http://www.chekconnect.comVisit http://www.chekinstitute.com and http://www.ppssuccess.com to learn more about Paul Chek's work, courses and programs.
Here is a template of a diet plan you can use to lose 15 lbs in 6 weeks.
Some of my clients have lost as much as 25 lbs by following this template.
You can/should modify it to your own best interest!
Download it by clicking on the button below.
Let's face it, some days you just don't feel like exercising.
You get too busy, too stressed and quite simply too tired.
Here's a list of 13 of the top reasons to exercise. Pull out this list and read it when you're having one of those days.
1.To Prevent Disease
Exercise has been proven to reduce the risk of just about every single health problem known to man, from stroke to heart disease to cancer and osteoporosis. Exercise is also a great defense against type 2 diabetes, which is one of the most widely growing diseases of our time.
2.To Look Great
Exercise firms your body, improves posture and even makes your skin glow. Looking your best is a wonderful result of regular exercise.
3.To Lose Weight and Keep It Off
Exercise burns fat and prevents future fat storage. If you want to have a thinner, healthier body, exercise is the answer.
4.To Have More Energy
Anyone who exercises regularly will tell you that they are more energetic, less easily irritated and are more peaceful.
5.To Sleep Better
Exercise boosts energy levels, but also wears you out. It makes you feel more vibrant during the day and sleep better at night.
6.To Age Slower
Exercise is one of the most effective ways to fight aging. When you age your body loses muscle and bone, while the loss of both are drastically reduced with regular exercise. Exercise also helps reduce inflammation.
7.To Relieve Back Pain
In most cases, the best thing that you can do for back pain is to move and strengthen those muscles. Consult your physician or physical therapist for guidance.
8.To Ease Depression
Exercise has been proven to reduce depression – sometimes even as effectively as medication. Just chalk this up as yet another amazing benefit to exercise.
9.To Reduce Aches and Pains
By strengthening muscles around your damaged joints you're able to use exercise to reduce joint pain and overall aches. Always consult your physician before starting an exercise program, especially if you have chronic joint pain.
10.To Stay Mentally Sharp
Exercise has been shown to improve memory and other cognitive functions, and seems to have a protective effect against dementia. A Harvard University researcher called exercise "Miracle-Gro for the brain."
11.To Enjoy Your Lifestyle
Whatever it is that you love in life – your kids, travel, sports, fashion - it is all more enjoyable when experienced in a fit and healthy body. Exercise so that you are able to enjoy all the great things in life.
12.To Reduce Sick Days
People who exercise regularly are 50% less likely to call in sick to work. A regular exercise program reduces colds and upper respiratory infections.
13.To Boost Confidence
Being fit, feeling healthy and having energy are all building blocks to having great confidence. There is no better confidence booster than sticking with a regular exercise program.
Regular exercise gives you so many amazing benefits, as you've seen from the above list. Call or email me today to get started on the exercise program that will change your life forever.
My favorite Slim Down Tips:
1. You can never out exercise a bad diet. Start eating whole
foods and stay away from junk now (duh on the second part..
but the first part, remember that you can NEVER work off
a caramel frappucino with some cardio).
2. When eating out make sure you ask the waiter to fill up your
plate with two servings of veggies rather than the mandatory carb
that comes along with it.
3. Always write down goals for yourself. Don't type them.
4. Make sure those goals are so out of this world that everyone
will be looking at you like you are crazy. Shoot for the stars
and you'll end up in the clouds. It's so cliche but true.
5. Take a before picture of yourself. Front, side and back.
6. Front load your carbs in the beginning of the day. On workout
days you can have more than normal carbs. Non workout days I
would really watch it especially at night.
7. Drink water. A dehydrated body will not lose fat. 0.5 l oz per 1 lbs of body weight per day.
8. To burn the most fat in the least amount of time, 99% of the
time do full body circuit training workouts with little to no
rest in between.
9. Don't take fat loss advice from someone that doesn't look like
they practice what they preach (they have to have a butt, if you ask
10. You will end up living up to the expectations of everyone
else around you. Put yourself in the company of people who
have achieved what you already want to achieve.
11. There is no one perfect fat loss program.
12. There are only a few fat loss principles.
13. If you screw up (which you will eventually do) don't beat
yourself up for slipping up. Focus on the solution rather than
14. Thoughts equal things. Focus on what you want ie. Flat
stomach, toned thighs etc.. rather than what you don't want ie.
"I don't want to get fat", "I don't want to eat badly" etc..
15. Always aim for the "Afterburn effect". Afterburn happens
when you end a day of exercise but an hour later you are
still sweating from the workout. This is your metabolism on
FIRE. This is done through different forms of circuit training,
tabata training, etc. just like at boot camp.
16. Buy clothing that is a size or two down from what you
normally wear. Make it your goal to fit into that piece of
clothing in two months.
17. Fitness classes (Step classes, fake weight classes, tae-bo,
Zumba classes, etc...) are fun but ineffective at helping you
burn fat and achieve the body you want to achieve. Avoid them at
all costs (it’s a waste of time, unless you’re in it to mingle with other
18. Yoga is awesome for developing an injury resistant body
but horrible for fat loss. An average yoga class burns 130
calories. Sweeping your floor burns 130 calories.
19. Doing exercise with a friend is the best way to stick to a
20. If you do exercise with a friend, make sure they are AS
SERIOUS AS YOU ARE in terms of achieving your goals.
21. PLEEEEAAASSSEEE! Don't do long boring cardio. Do interval
22. Adopt a long term mindset when trying to achieve a goal.
Nothing happens overnight. We live in an instant gratification
society where we want things done FAST. Tip: Accuracy is speed.
23. Stop rationalizing. We rationalize and lie to ourselves to
soften the blow. We gotta be radically honest with ourselves and
push for the solution.
24. Stay outside of your comfort zone as much as you can. Doing
uncomfortable things will result in more confidence, more growth
as a human being and more skills.
25. Intensity EQUALS results.
Just focus on your goals, persevere and you'll get to where you
need to be in no time.
Try this out (it’ll change things..)
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 whatever looks good,
avoiding the gym, and staying up as late as possible.
John Dryden famously said, “We first make our habits, and then our
habits make us.”
Confucius said, “Men’s natures are alike; it is their habits that
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.
When it comes to your body, the two habits that define your
physique are your eating and exercise habits. In fact, everyone
that you know who is in great shape has dialed in these two
If you aren’t happy with your body, then simply adjust your eating
and exercise habits.
Aaaaand here’s how:
Decide on the ONE habit that you would like to develop. It’s
tempting to pick up 3 or 4 healthy habits, but choosing just one
new habit is realistic and doable.
I’m talking about stuff like this:
• Do not eat after 9pm 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.
Write your new habit down on paper. Also include your 3 main
motivators for developing this new habit, the obstacles you’ll
face, and your strategies for overcoming these obstacles.
Here’s an example:
• My new habit is to go to bootcamp 3 times each week.
• My 3 main motivators are to feel confident in my bathing suit
this summer, to have more energy, and to fit into my skinny jeans.
• The obstacles I will face are not having the energy to go to my
session after work, not having enough money to pay for bootcamp,
and not having my spouse’s support.
• I will overcome these obstacles by doing my workouts before work
instead of after work, so I have more energy, cutting down on
frivolous spending to ensure that I can afford it, and asking my
spouse to join me so we can get in shape together.
Commit fully to your new habit, in a public way. This could mean
posting it on facebook, or simply announcing it at the dinner
table. Put yourself in a position where you’ll be embarrassed to
give up on your new habit.
Keep track of your progress. You could keep a detailed journal or
simply make a check mark on each calendar day that you successfully
exercise your new habit.
Keep yourself publically accountable. This means either status
updates on facebook or verbal status updates at the dinner table.
Your friends and family are in a position to offer you support, so
don’t shy away from those close to you.
When you fail, figure out what went wrong so that you can plan
around it in the future.
Reward yourself for your success.
Once your new habit becomes second nature, usually in about 30
days, feel free to add a second habit by going through the same 7
This is truly a gamechanger. Really, do this and your life will
change. It’s mostly in your hands, but if you need help in any way
– as always – reach out to me anytime =)
Let me help you create new healthy habits. Let me teach you how to exercise safely and effectively. Let me keep you accountable to ensure your success. Let me help you lose weight and get fit.
Probiotics are microorganisms that live in our gut and are related either directly or indirectly to pretty much every function in our body… especially digestion.
But the idea that such tiny bacteria can influence how we feel, think and protect our health is pretty hard to comprehend.
Recently, our gut has been called our “second brain” because of how strongly it can impact our mood and wellbeing.
In fact, an imbalance in gut bacteria has been linked to depression, anxiety, and even certain mental illnesses.
Bacteria outnumber the cells in our bodies by 10 to 1… so it’s really important to keep a healthy balance between the good bacteria and the bad ones.
Probiotics (the good bacteria) have a TON of benefits including:
If you’re not eating fermented food on a regular basis, then it’s important to supplement with a good quality probiotic.CLICK HERE
Foods like: kefir, sauerkraut, kimchi, kombucha, yogurt, raw cheeses, and even apple cider vinegar pack a probiotic punch.
It’s happened to all of us. You know the feeling - you are away from home running errands, or you are out late because you had to stay at work longer. And you realize that you are hungry. Not just a little hungry though. You haven’t eaten for hours, your head is starting to throb, and you can’t even think straight.
As you survey your options, you realize that getting something to eat that is even remotely healthy is going to be nearly impossible. But you have little choice, so you grab a burger or a salad with “grilled chicken.” (Do you have any idea how much that piece of ‘grilled chicken’ has been processed and soaked and manipulated and transformed before it arrives in front of you?) Or a small order of fries just to get you through.
And just like that you have put food into your body that will lower your immune response, raise your blood sugar, reduce your energy and contribute to weight gain.
It is a tough situation, and like I said, we’ve all been there. Sometimes you really do have to eat ‘right now.’ But over time, these eating emergencies add up and significantly impact your health and fitness achievement.
The answer is to stop having eating emergencies, and I will show you how to do this. It does take some planning, but it isn’t as hard as you might think.
The first step is to make a list of healthy, on-the-go foods that you enjoy eating. Make sure that you include things with healthy fats, protein and carbs (if it’s around your workout time). When you are very hungry, you need to have all the macronutrients covered in order to get quick energy, satisfy your hunger and clear your brain fog. This does not have to be a complete meal, but it needs to be balanced enough to substitute for one if needed.
Here are some ideas to help you get started.
· Unsalted nuts. Walnuts, pecans, hazelnuts, almonds, cashews, Brazil nuts. (These will provide protein and good fat)
· Raw Veggies. They are crisp, juicy, cold and sweet and full of the micronutrients your body craves.
· Cheese. If you eat dairy, having a small slice of your favorite cheese will give you a complete protein, a little fat and be very comforting. Remember: the goal is to tame the beast inside you that is calling out for a hotdog from the nearest drive through window. This is a mental exercise as well as physical!
· Nut butters. Cashew, almond, peanut...find your favorite. Almond butter is great on a banana; cashew butter is perfect on whole grain crackers. Go ahead and put 7-8 chocolate chips on top if you want. This is a tiny indulgence that will go far to settle your craving.
· Boiled eggs. Do you like cold, salted boiled eggs? They are a powerhouse of protein. Just be sure to get free range eggs.
· Sardines. Yes, you read that right. If you like fish, you can buy small packets of wild caught sardines that travel very well.
· Water. You have to drink water.
The second step seems obvious, but it has to happen if you are going to eliminate impulse eating: buy the food on your list. You have to get it in your house, so you have it when you need it.
The third step is to plan your food kit. This food has to travel with you, and you have to decide how you are going to transport it. The secret is convenience. If you only have five minutes to grab your kit on your way out the door before work, it has to be streamlined. Ideally you will leave yourself more than five minutes, but life happens.
Here are some tips to help you set up your food kit for ease and speed.
· Small cooler. Purchase a small cooler that will hold an ice pack and several other things. Keep this in your kitchen so you can grab it on the go.
· Plates, utensils, napkins. Whether you use paper/plastic or your everyday items, get a bag and put a couple of plates, some utensils and some napkins in it. You will use this same bag every time you use your kit, so it becomes a habit. It can be a plastic bag, a cloth bag or a paper bag. It doesn’t matter. The point is that you can grab this bag on your way out the door and know that it has what you need in it.
· Small storage containers or plastic bags. You need individual containers to put your food in. Don’t take the whole package of cheese or the whole bag of chocolate chips, because you will end up eating too much. Put one or two pieces of cheese in a container, and put only 7-8 chocolate chips in a bag. Toss some nuts in one container, some cut up fruit in another. Also, you don’t have to prepare everything in advance. In a pinch, you can eat a big bell pepper just like an apple! Just have a plan so you can get it fast when needed. Some things don’t have to be separately packaged, such as your nut butter. Just toss the whole jar in the cooler…if you can control yourself.
· A tote bag or duffle bag. This bag will be your “picnic basket,” so to speak. Stuff everything into it that does not go into the cooler.
· Water bottle. You need something to store a lot of water in.
You’ve done the hard part. You’ve figured out what foods will make you happy and help you through the emergency, you’ve stocked up on them, you have gathered what you need for transport and you have your water situation figured out.
All that is left is making it happen. You have to take the food with you when you leave the house. The first few times you do this, it will seem complicated and tedious. But eventually, you will do it with little thought. It will be habit. That is why using the same cooler, the same bags and the same water container every time is so important. You will likely even find you grab the same foods nearly every time—it’s just easier. And it has to be easy, or you won’t do it.
The happy result is that when you are out and realize you are hungry, you will not have to eat food from a restaurant. You will have an assortment of health and energy promoting foods at your fingertips.