Coming back

Sometimes life just gets in the way.

An illness, and injury, a new job, a life change, a tragedy...something disrupts our health and fitness routine. Next thing you know, it's been months, years even, since a workout and/or clean eating was a part of your daily life.

The task of getting back on track always seems overwhelming, even for us seasoned fitness people! It is not impossible, however, if you know how to go about it...

First of all, decide it's time. Usually there is a defining moment: jeans don't fit, scale says something shocking, you see a picture of yourself, or you get some unwelcome news from the doctor. Once you have said "enough is enough!" Here are some tips to help you get pointed in the right direction:

1. Stop making excuses. There are 1000 reasons not to take the time and effort, but there is 1 very good reason why you should. You are important. Carve out time, even if it is just a few minutes a day, to make healthy decisions because you deserve to feel better.

2. Be consistent. The body will be confused at first. Don't confuse it more. Eat at regular intervals and get some activity every day. Once your body is in the groove, you will start noticing all the good stuff start to happen.

3. Be patient. It's a full 6 weeks for some people before the scale and inches drop. Focus on the positives in the meantime, such as sleeping better, improved mood and attitude, and more energy.

4. Under no circumstances should you compare yourself to where you used to be. This is a no win conversation with yourself. Take one workout at a time and enjoy it for what it is. A piece of your life that you have control over.

5. Do not start off to quickly! Ease into transition with workouts that leave you feeling great, not beat up. Start with smaller portions of foods you already eat instead of changing everything.

6. Keep going! Enlist support, you are going to need it for the days you want to give up!

7. Celebrate progress! Small improvements pay big dividends. Smile at your increase in strength and endurance. Remember if it was easy, everyone would do it!

With obesity rates and preventable disease at an all time high, you are the only one who can decide which course you will take. See a professional to help you get started and GET GOING!

Sugar

It is not evil or your enemy or your best friend.

It is the most readily available fuel source. Easy in and easy to burn. Throughout history it has kept the human race from starving to death. It provides us with serotonin regulation, anaerobic power, and is the number one source of muscle refuel after intense exercise. So what's the problem?

Like everything else in the American diet. We consume too much and the lowest quality, cheapest forms we can. It replaces our fiber and our protein and our essential fats. We think because it's fat free that it can't make us fat. To the contrary...

We only need so much. Simple sugar is broken down swiftly and if left unchecked, the blood sugar spike would kill us...fortunately we have a protective organ known as the pancreas. This poor, over worked tiny little thing keeps us from going blind and getting gangrene... all day long.

High glycemic index foods are items when eaten alone (chips, candy, crackers, popcorn) result in a very high blood sugar level which signal the pancreas to produce insulin that binds the sugar and discards it. Anything that is not used for energy is stored in the muscles. If the muscles don't need it (read: you haven't exercised) it gets stored as FAT. Yes, FAT. (Eating high glycemic foods at night? Double whammy and guaranteed storage where you don't want it)

If you are interested in safeguarding your health (diabetes is on the rise and it will kill you), losing some weight, and feeling better, start by avoiding high GI meals and snacks by:

1. Eating protein and fiber at each meal. That way, if you have some crackers or dessert, it won't be broken down so fast!

2. Snacks should also be high in protein, fiber, and healthy fats. Avocado, a small amount of cheese, a handful of nuts, cottage cheese, or veggies with hummus will satisfy you longer and contribute to a higher thermostat to boot. You won't overeat at your next meal and you won't crave sugar so much.

3. Exercise and eat your high glycemic foods immediately after your workout along with some protein to rebuild and refuel your muscles.

4. Ask yourself did God make it, or did a machine? Processed foods have little to no health benefits and if you had to open a package to eat it, it's going straight to your belly fat...picture it that way!

Ok, troops, start preparing in advance by getting rid of all the junk in your pantries (your kids don't need it either and it becomes a "treat" again if it isn't always around) and have your healthy options in the fridge and ready to go.

Microwave popcorn is a death wish...throw it out!

Yes, I have spend the better part of my life telling folks what they don't want to hear...sorry!

Not sure what Glycemic Index is or what foods are high? A quick google search will yield tons of information all saying the same thing. Lots of websites are devoted to assigning GI ratings to foods you eat. The lower the number the better.

Summer's Coming

If you are shuddering at the thought of getting into a swim suit, there is no time like the present to start making some small changes that can add up to a confident and healthier you this summer!

1. Cut back on alcohol (see last post for details)

2. Eliminate processed sugar and junk. You are addicted, yes, but it only takes 3 days to kick it and the benefits far outweigh your withdrawl symptoms. Just say no and you can drop a dress/pant size within weeks! (next post will deal with how this is done)

3. Go for a walk after dinner to burn a few extra calories and reduce your craving for after dinner treats.

4. Manage your stress healthfully. Breathing deeply and respond instead of react to situations. This will avoid the cortisol/insulin cascade that contributes to belly fat.

5. Drop the negative self talk. Research is indicating that your thoughts produce stress reactions similar to external stimuli. If you are obsessing or bashing yourself, the same hormones are being released contributing to your inability to lose weight.

Note: When asked to eliminate something, you need to be prepared to replace it with something else!

For sugar, replace with fiber and protein rich foods.

For negative talk, replace it with:

"I am human, I don't need to be perfect, just healthy"

By following one or more of these tips, you can take another step toward a healthy and more confident you!

Alcohol Is Ugly

The naked truth...

Alcohol makes you ugly.

Please feel free to rationalize your consumption. Research will tell you that anything more than 1 drink for women and 2 drinks for men a day is unhealthy.

Now, let's define a drink...

a small glass of wine

an ounce of hard liquor (1 shot glass)

8 oz beer

So how much are you drinking a day? Really...

Alcohol makes you fat and it does nothing for your personality. Growing up in an alcoholic household, I had a front row seat to it's effects on physical and emotional health. Not pretty.

There is always a good reason to drink...happy, sad, stressed, celebratory, sorrowful, name it and there's a drink for it. (A Yoga class will manage your stress and a healthy diet will provide you with your anti-oxidants so you can dump those reasons.)

It messes up your relationships and it kills people on the road. It teaches your kids how to numb pain and it excuses your bad behavior. You aren't fooling anyone except for yourself. That's why people don't like to drink alone, having a drinking buddy validates your habit.

Healthy is as healthy does. Alcohol is no different than fast food. Less is more. Period. If you are committed to a healthy and fit lifestyle, take a good hard look at how much alcohol you consume a week. Cutting back will pay huge dividends on every level of function. (If you "need" it, then it goes beyond the scope of my practice, there is a lot of help available out there though)

I won't win any popularity contests for this blog, but someone has to say it.

Alcohol makes you ugly, big red nose and all...

Metabolism simplified!

It's about energy balance and the factors that influence it.

Simply:

Energy in (food) creates a metabolic boost known as the "thermogenic effect."

Energy expended (exercise) creates a metabolic boost by requiring the body to function and then repair.

You need them both! I wish I had a dime for every person who though eating less food would alone create permanent weight loss. I could retire on a private island and sail my yacht around the world!

Simply:

Eat small, nutrient rich meals regularly.

Exercise moderately daily.

Keep the extremes out of the equation.

Give it a little time.

Provide your body with what it wants most...loving care...its the only one you get.

This country is dying of metabolic disease. Totally preventable illness, do your really want to be a part of that statistic? Just saying...

Resolution Solution

A new year and a new opportunity for change. Yes, of course, we can make healthy positive changes anytime we want. The New Year, however, is that wonderful opportunity to seize the potential. Positive change. Movement toward more healthful living...

Here are some tips to ensure success this year if you decide to take the leap of faith:

You must firmly believe that change is possible. Volumes of psychology research all suggest the same thing. Self efficacy is the root of real behavior change. It is one thing to want it, but it is vital that you believe you can. Read on for how to make it happen for you.

1. Only make one or two resolutions. No one is capable of making large volumes of change all at once.

2. Develop a detailed plan. Write down how, when, how much/little, where, why, and most importantly WHO is affected by the change.

3. Make sure your plan involves step by step processes and support systems. Who and what is going to assist you? Enlist in help of the people who want you to succeed, no one can do it all themselves.

4. Be honest on who and what will cause you to backslide. Remove as many obstacles as you can, and recognize that not everyone wants you to be successful. That's their problem, not yours.

5. Hire a professional. Invest in positive change. Whether it is a personal trainer, nutrition coach, counselor, golf/tennis pro. Take advantage of their knowledge and skill set.

6. Get moving! Procrastination never leads to positive anything! :)

Good luck everyone, and let me know what I can do to help!

Fitness Begins with your State of Mind!

I know people who look great, yet they are miserable. They exercise religiously, eat perfectly, they look amazing, yet never have anything nice to say about people or things. Their relationships are superficial and their soul is empty.

I also know people who drink like fish, smoke like chimneys, and laugh like Santa. They brighten every room they walk into. They love people and people love them. They will go to the ends of the earth for their friends and their life is full.

Who has a better quality of life, do you suppose??

Most of us fall somewhere in between. Our intentions are good to eat right, hit the gym, and honor our responsibilities, but we just aren't perfect.

I have never been more certain that fitness, health, and wellness begin with a state of mind.

If you like yourself, then you like other people, and other people like you. You are healthy.

If you allow yourself to skip the gym to meet up with a friend you haven't seen in a long time, eat food and drink a cocktail, and leave your meeting with a long hug and a promise not to let so much time pass. You are healthy.

If you have 100 things on your to do list, yet understand your priorities, you are healthy.

Life is about balance, and wellness is a reflection of your life. Take good care of yourself so you can be around to enjoy it.

Workout, eat healthy, be thankful, and be nice! The rest is gravy. The airbrushed models in the magazines aren't any more fit than you are upstairs... where it counts.

Be well!