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Build Your Own Exercise Plan

August 7, 2017 by Phil Carson Leave a Comment

Build Your Own Exercise Plan

Do you struggle to maintain a regular exercise routine? One of the most common issues among people that I speak with is that they want to exercise, but they don’t know where to start. Most people overcomplicate things and think that if they don’t have everything planned out perfectly, they won’t see results. Planning is good and setting goals will help keep you motivated, but attempting to lay out everything step-by-step is going to drive you crazy. It’s best to keep it simple and just make sure you’re doing some form of exercise every day.

The thought of joining a gym or paying for an expensive exercise program can be overwhelming. Even the thought of exercising for the first time after a long hiatus is daunting. Because of these pressures, exercise is one of those words that make people cringe when they hear it. They feel guilty for not exercising, because they know their body needs it, yet they dread the thought of trying to find an exercise plan that they can maintain.

Most exercise programs have a big problem

The problem with most exercise programs is that they only work when you fully commit to them. The popular programs advertised on TV feature exercise gurus and sales people going through sets of intense exercise moves and promising an extreme, positive change in your looks. They make it seem like a magical seven-minute routine that morphs you from someone who is hesitant to exercise into a physical phenomenon in less than three months. Some of the exercises in these programs are so complicated and difficult that a lot of people quit within the first week and become unmotivated to try another program.

Exercise shouldn’t be a “one-size fits all” type of physical activity program, the way it’s advertised on TV. Each exercise program should be customized to your body and your health. The exercise program you do this year might not be the one that you’ll do next year, and it might be totally different from anything your friends do. The most important thing is that at any given time in your life, you’re doing the type of exercise that’s best for you.

So, what exactly does that mean? How do you know what type of exercise is best for you? In my book How to Live Until You Die I cover examples of people in my own family (including myself) who all struggled with finding the right exercise for them. Depending on their health situation, work situation, and life situation, there were different things that worked. For example, some people sit in traffic for an hour commuting to work and then sit at a desk all day. There are still ways to be active even in a scenario like that. I put together five steps to helping you build your own exercise plan.

  1. Keep it simple: The best way to get started is to move more today than you did yesterday.
  2. Be consistent and only compete against yourself: Work on consistency and improvement. Do you like to run? Challenge yourself to run one mile a day for a period of time and increase the distance when you’re ready.
  3. Focus on moving more during your daily routine: Even simple activity throughout the day increases blood flow, enhances concentration, and boosts energy levels. Make sure you get up and take a five minute walk every couple of hours if you sit at a desk all day.
  4. Learn your body and what works best for you: Talk to your doctor about any health care issues you are dealing with. Think about the physical activities you enjoyed as a child. Can you turn any of these into an exercise routine?
  5. Become your own guru: Get your DNA analyzed and figure out what type of exercise will help you get the results you want Knowing your genetic makeup is a key step towards doing the type of exercise that will make you feel good all the time.

And as a bonus, a sixth step (when you feel it’s the right time for you) is to consult with a professional. Hire a certified fitness coach to discuss your exercise goals and routines. They will have a vested interest in your success and will provide continuous advice and accountability. I meet virtually with my personal fitness coach Jeff McMahon every week. If you can afford to hire someone like Jeff, I highly recommend it.

I recently did a blog post about my favorite sports supplement that gives you more power and energy for your workouts. If you are looking for a product to give you more energy and power for your workouts, then PREFITT by NutriFitt is what you are looking for! Trust me. It’s great tasting and an all around amazing product. I love it and highly recommend it!

To learn more about building your own exercise plan, finding the type of exercise that you enjoy and that does wonders for your body, and to discover the seven keys to living happy, healthy, and whole, get your copy of How to Live Until You Die today. 

How to Live Until You Die - books

Healthy Blessings,

 

Dr. Phil

Filed Under: Blog, Exercise, Health, Heart Health, Men's Health, Nutrition, Soul Health, Women's Health Tagged With: Carson, Carson Natural, Dr. Carson, Dr. Phil, Dr. Phil Carson, exercise, exercise plan, Feeling Good Podcast, Fine in 49, fitness, fitness plan, Health, healthy, Heart Health, immune system, natural creations, Natural Health, Stress

NutriFitt Gives You More Energy and Power for Your Workouts

May 25, 2017 by Phil Carson Leave a Comment

I am very selective about any products that I endorse, but when Austin Hulsey, Founder/CEO of NutriFitt asked me to try his products, I looked at the ingredients and quickly realized this was something that I had been in search of for a really long time. There are so many sport supplements on the market, and I have had trouble over the years finding one that didn’t have junk in it. I can tell you right now that NutriFitt products don’t have any junk in them. They are quality products without all of the artificial colors and sweeteners that I avoid and encourage my patients to avoid as well. To have something quality like this that I can feel good about taking myself and also recommend to my patients, is a real blessing to me!

I recently had a great talk with Austin on The Feeling Good Podcast and got a behind the scenes look into the birth of NutriFitt and why they exist! Check out episode 66 of the Feeling Good Podcast! While you are there, we would love it if yoHow to Live Until You Die - booksu would rate and review our podcast! If you would be so kind to do that, I would be happy to send you a free copy of my new book, How to Live Until You Die; the 7 Keys to Living Happy, Healthy and Whole. I will also mention your name in one of our future broadcasts. To get your book, please email a screen shot of your review to [email protected] with your mailing address, and I will send your book right away! Also, don’t forget to check us out on facebook and tune into our Feeling Good Friday Facebook Live Broadcasts every Friday during the Noon day hour. 

If you are looking for a product to give you more energy and power for your workouts, then PREFITT by NutriFitt is what you are looking for! Trust me. It’s great tasting and an all around amazing product. I love it and highly recommend it!

We love this inspiration from @nutrifittlabs. Whatever obstacle you're facing, BE THE PERSON WHO NEVER GIVES UP. #neversettle #carsonnatural pic.twitter.com/zDnhjz0Jf5

— CarsonNatural.com (@DrPhilCarsonRx) May 25, 2017

If you would like to order your own PREFITT and save 10% on your order, use code DRPHIL10 at checkout! 

If you are looking for something to give you more energy and power for your workouts, then PREFITT by @nutrifittlabs is what you are looking for! It's great tasting and an amazing product. I love it and highly recommend it! ———— If you would like to order your own PREFITT and save 10% on your order, use code DRPHIL10 at checkout! nutrifitt.net ———— #carsonnatural #PREFITT #nutrifitteam #nutrifitt #workout #healthy #healthyliving #holistichealtharchitect #happy #wellnesscoach #naturalmedicine #whole #medicine #stayfit #health #feelinggoodpodcast #preworkout #lovemuch #lovelife #lovethislife #mindsoulbody #soul #livewell #allnatural #youcandoit #dontgiveup #howtoliveuntilyoudie #exercise #neversettle #fit

A post shared by Carson Natural Health (@carsonnatural) on May 16, 2017 at 9:56am PDT

Healthy Blessings,

Dr. Phil

Filed Under: Blog, Energy, Exercise, Health, Men's Health, Nutrition, Women's Health Tagged With: Carson, Carson Natural, coach, Dr. Carson, Dr. Phil, Dr. Phil Carson, exercise, Feeling Good Podcast, fit, fitness, Health, healthy, healthy living, holistic health architect, Natural Health, never settle, nutrifitt, podcast, prefitt, preworkout, sport supplements, stay fit, wellness coach, workout

Why Did You Buy a $2,000 Clothes Hanger?

January 28, 2016 by Phil Carson Leave a Comment

We are closing in on the end of the first month of 2016. Some experts say it takes 21 days to create or break a habit, and as of today it has been 28 days. So the question of the day is, are you still committed? 

Have you kept the resolution, the commitment and the promise you made to yourself and to others on January 1st. If you have, by now, you should be feeling and seeing some measurable results. As statistics show the majority of people do not make it to that 21 days. So many people during Christmas or New Years buy nice and expensive exercise equipment like treadmills or ellipticals, setting them up in their bedrooms, dens or offices with the intentions of using them every day to get healthier. Sadly what so often happens, is this expensive equipment turns out to be a dust collector or where you put the clothes you pulled out of the closet but decided not to wear that day. Don’t worry, I’m not condemning you. I’ve been there and done that myself and so have at least 40% of Americans according to this New York Times piece in 2009!  I don’t want to put you on a guilt trip if you have not made it to the 21 days. I want to encourage you to start over! Start a new 21 days today! We all fail to meet our goals we set for ourselves, from time to time. The world’s most successful people all failed or at least perceived themselves as failures at one point before breaking through. Here are some great examples:

 

jerry seinfeldJerry Seinfeld – Arguably the greatest stand up comedian of all time, his TV show’s final episode aired in 1998, and here we are almost 20 years later and Seinfeld is still on TV everyday of the week. Did you know though that in his first ever stand up set at a local club, he got on stage, completely froze and was booed off the stage? He knew he could do it though and went back the very next night, did his routine, and the rest is history. 

 

colonel sandersHarland David Sanders – You might not know him by that name, but I know you know who Colonel Sanders is. There have been a few funny Kentucky Fried Chicken commercials recently with a caricature version of the Colonel, but did you know his secret chicken recipe was rejected over 1,000 times before a restaurant accepted it?  That is the kind of persistence we all could use! 

 

 

Michael_Jordan_in_2014Michael Jordan – This is probably the most famous example of turning failure into success in my mind. It just doesn’t make sense that the best basketball player ever got cut from his high school team his freshman year, but he did. Michael was later quoted with saying, “I have missed more than 9,000 shots in my career. I have lost almost 300 games. On 26 occasions I have been entrusted to take the game winning shot, and I missed. I have failed over and over and over again in my life. And that is why I succeed.”

 

I’m sure you’ve all heard the old cliche, if at first you don’t succeed, try try again. These three people are great examples of that. They were knocked down and they were turned down, but they kept getting up and going back and they were rewarded with success. Failure is not final unless you quit. You are going to have days when life throws you a curveball and stuff just happens. There will be when you really want to quit. There will be days that you feel like you can’t do it anymore. I’ve been there and I’ve fought those mental battles as well. But you can do it! You can win those battles! First you have got to believe in yourself and that you can do it. You can meet your goals! You can get healthier! Secondly I would find someone that also believes in you. Someone that will hold you accountable, that will push you forward and encourage you when you want to quit. The famous people above didn’t do it alone. They had someone pushing them along, someone coaching them to victory and success.

Let me be the first to encourage you today. You can do it. You will do it. You will get up. You will keep going. You will not quit. Remember this, failure is not your enemy, quitting is!  

Healthy blessings,

Dr. Phil

 

Filed Under: Blog, Exercise Tagged With: Carson Natural, Colonel Sanders, Dr. Carson, Dr. Phil, Exercise Equipment, Failure, fitness, Jerry Seinfeld, Michael Jordan, New Year Goals

The Seven Essentials (Part 1)

January 17, 2016 by Phil Carson Leave a Comment

Well we are halfway through the first month of 2016. How are you doing with your New Year’s Resolutions this year. I hope those resolutions included getting healthier. Did you set attainable goals, and are you working everyday to achieve those goals? I want to encourage you to not give up, to keep going! It may be tough, but don’t stop! I hope that you have set out to make 2016 your best and healthiest year ever. I see people everyday with health issues, most of which are preventable. I believe we all need to do more to take better care of our health and I want to help you do that. I want to share with you my 7 essentials for living a more balanced, healthy, and vibrant life! 

Good News for Great Living! 

Nutrition

mensnutritionGood nutrition is the foundation for healthy living. I believe that it is essential that we eat healthy well-balanced meals and snacks. With all the unhealthy food choices we are presented with everyday, it is not always easy to eat healthy. It can be done though, and here are a few basic tips to help you. With every meal you eat try to get a good balance of the 3 macronutrients, protein, carbs and fat. Visualize a 3-section plate and fill first section with a good lean protein, fill the second with veggies, and the third with fruit or veggies plus some good fat. Limit the amount of whole grains that you eat, and avoid processed grains all together. What you drink with your meals is of utmost importance if you want to stay nutritionally balanced. Avoid sugary drinks and drink either water or unsweetened drinks. If you must have some sweetness then use my favorite no calorie natural sweetener, Stevia.

Exercise

image.axdWhether you want to stay healthy and fit or get there, exercise is a must. Exercise to some people is a dirty word. So if it makes you feel any better call it physical activity. Our bodies are made to stay active, and studies show that when we consistently exercise it greatly improves our overall health and vitality. It is my recommendation that you schedule a minimum of 30 minutes of daily physical activity/exercise at least five days a week. If you think you’re too busy to block off 30 minutes at one time, then split it up, 15 minutes in the morning and 15 in the evening. It is essential to find exercises or activities you can enjoy and be consistent in doing them. As many new studies are proving this consistency may add years, but most certainly quality to your life.

Water

Dehydration-photoWe cannot live without water. Depending on age our bodies are composed of 55-70 % water. I encounter people every week with health problems that are primarily due to the lack of water consumption. It is believed that approximately 75% of Americans are chronically dehydrated, and in 37% the thirst mechanism is so weak it is often mistaken for hunger. We must keep our bodies properly hydrated and here are my recommendations to help. It has been determined that we should drink at least 1/2 of our bodyweight in ounces of water per day. For example if you weigh 200 pounds then drink 100 ounces of water per day. You should always rehydrate your body with two glasses of water as soon as possible after waking. I recommend that you do not drink unfiltered tap water. My preferred type of water to drink is natural spring water.

Sleep

sleepEarly to bed and early to rise, makes a man healthy, wealthy, and wise. Like food and water, sleep is absolutely essential for living a healthy life. Much of the repair and restoration processes of our body take place during sleep. Poor quality and insufficient sleep has been linked to the onset of and correlates with a number of chronic diseases and conditions. Here are my recommendations for getting the quality sleep that our bodies require. The amount of sleep can vary among individuals, but the consensus is 7 to 9 hours of sleep each night is what our bodies need. I recommend that you get on a regular consistent bedtime schedule and wake up schedule. Many people have difficulty falling asleep and/or staying asleep. If that’s you, I recommend that you start preparing for sleep at least one hour before bedtime. In preparation doing some moderate physical exercise/activity can be helpful. Also avoiding large meals, alcohol, and caffeine close to bedtime is advised. I also highly recommend that at least one hour before bedtime you turn off all the TVs, computers, and other electronic devices.

 

Next week we look at the final 3 essentials to a healthier 2016! If you are interested in learning more about these 7 essentials then I encourage you to sign up for our Fine in 49 course, where we discuss the 7 essentials in much greater detail! You can click here for more information! 

If you have any questions about these first 4 essentials you can email me at [email protected]

Healthy Blessings, 

Dr. Phil

Filed Under: Blog, Fit in 49 Tagged With: Carson Natural, Dr. Carson, Dr. Phil, fitness, Natural Health, New Year Goals, seven essentials

Will Power…Do You Have It or Do You Need It?

January 8, 2016 by Phil Carson Leave a Comment

Week 1 of 2016 has come and gone, and I hope your new year has gotten off to a great start! Did you set New Year’s resolutions for 2016? Or maybe you don’t believe in resolutions and you set goals for 2016. Have you made commitments for the new year? Maybe you haven’t done any of these but you’re just trying to do better.

To give you a little perspective, StatisticsBrain.com reports that 45% of Americans make New Year’s resolutions, yet only 8% achieve success! They also gave the top 10 resolutions of 2015, and the number one New Year’s resolution last year was “lose weight”, number four was “live life to the fullest”, and number five was “staying fit and healthy”. Interestingly, three of the top five have to do with our health, and yes, I include living life to the fullest in the health category because that effects the health of our souls, which we so often neglect.

new-years-resolution

Don’t let that statistic discourage you. I know its hard and you may be thinking to yourself right now, “I want to do it, I believe I can do it, but I just don’t have the will power to keep going.” Well let me share with you a little conversation I had a while back with a patient about willpower. Here it is: 

Patient: Do you think me being overweight and malnourished* would contribute to me getting pleurisy? This is the third time I’ve had this mess, and it is very painful. 

*The patient knew they were malnourished because they heard me speak at a meeting where I stated that a lot of overweight people are malnourished because most of the foods they eat are void of nutrients.

Dr. Phil: Yes, absolutely, the stress that excess weight puts on your body and the lack of proper nutrition has a direct effect on your immune system thereby weakening its ability to fight off infection.

Patient: Yes, I know Phil, I’m telling you that is the most difficult thing I have had to deal with is weight control…it’s horrible, I have no will-power.

Dr. Phil: No, I think you do have the will power. You don’t have the WILL. You are not willing to discipline the flesh. Will-power is the motivation to exercise WILL, and WILL is the faculty by which a person decides on and initiates action.

Patient: Wow, you said it. That is a sermon in itself!! Seriously I will be the first to say that is me… I’m so ashamed at how I have let my body go. I need motivation…then the people I hang around with want to go and eat!!!!

Dr. Phil: Okay, if the fact that you have had pleurisy three times is not enough motivation, think about the people you know our age and younger who maybe in the past year or two who have had a stroke, heart attack, or been diagnosed with diabetes or cancer. If that is still not enough motivation go visit the nursing homes and see some of the 40 and 50 year olds that are there because they had no WILL.

Patient: I know Phil, you are right. I’m drinking ice water right now because you are burning my tail up! Thank you for the fire, I really need it. 

Dr. Phil: Drinking water is a great start! Keep it up!

will-power

You may have the will power (the motivation) but have you made the decision to take action (will). Now ask yourself “do you have the will to do what you want to do?” One of my favorite authors, Andy Andrews, ask, “Are you willing to do something you really don’t want to do for a short period of time to get the results that you really want?”

What do you really want? What pain are you willing to endure to get what you want? That’s the question I want you to ask yourself. I believe you can keep your resolutions. I believe you can reach your goals. You can get what you want, but sometimes we need a little help. Sometimes having encouragement along the way and others to hold you accountable to the resolutions and goals you’ve made can make or break your commitment. That’s one of the reasons why I provide personal health coaching and why I created the Fine in 49 course. A course that, I believe, can help strengthen your will, your desire, and your determination to achieve what you really want for your health and for your life. I cover the seven essentials for living a more balanced, healthy, and vibrant life in this course, the same principles that I’ve been teaching to people for years as a pharmacist. These seven essentials have changed my life and I’ve seen them change the life of many others over the years. I invite you today to join me on this seven week journey that we call Fine in 49! Click here to find out more! 

I pray that 2016 is the year that you exercise your will and make it powerful! Let’s make 2016 our best year ever!

Healthy blessings, 

Dr. Phil

Filed Under: Blog, Energy Tagged With: Carson Natural, Dr. Carson, fitness, Health, New Year Goals, New Years Resolution Stats, willpower

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