Chances are that some of you have been dragging your heels about physical activity. By the number of e-mails I've received, I get it that this is a busy time of year. Getting in that last bit of summer!
I hesitate to send the next Step until the previous Step has been addressed. So I'm suggesting that you get on with that research, check out a few local gyms, rec centres, or classes. All I'm asking for now is that you do the research. You don't have to start your exercise program yet. Maybe you can't get to the gym. Have you considered checking the TV Guide to see what fitness or yoga shows are on the TV in the morning in your area? Have you considered buy a small set of hand weights and doing a little routine in your living room three times a week? Let me know what you decide to do.
Some of you are buying re-bounders...remember them? Mini trampolines?
There's quite a bit of research that says they're actually good exercise! Before you buy a new one, though, check your local paper or garage sales. Some probably ended up under the bed a few weeks after they were purchased and you can get them nearly-new and cheap!
Don't stop now! I just know that you can Get Your Body Back...
Tuesday, August 29, 2006
Sunday, August 20, 2006
Step 3: Physical Activity
By now, you've had a week to keep your Food Journals. Keep sending them in to me at thewisebody@hotmail.com and I'll keep sending you my thoughts and any feedback.
I've talked a lot about Body Fat here on my blog. Step 3 focuses on what it takes to actually burn body fat. There are many myths out there in the world of fitness regarding the burning of body fat. In the Get Your Body Back program, I try and dispel a few of those and give you the keys to making the most of the time you spend involved in physical activity, ie. burning the most body fat in the least amount of time.
So what is the real secret to burning body fat, you ask?
According to Cliff Sheets, Certified Clinical Nutritionist and author of "Lean Bodies", "Aerobic exercise, such as walking, jogging, or cycling, is the only type of physical activity that directly burns body fat. For fat to be burned, oxygen must be present and this occurs only through aerobic exercise."
Except for genetically gifted people who appear to be born fit, it's extremely difficult - if not impossible - to lose fat permanently with diet alone.
"Dieting without exercise is one of the main reasons for the 95% failure rate of weight loss programs today. The reason is simple: A decrease in caloric intake, if extreme or prolonged, slows down the metabolism, while an increase in activity can actually speed up your metabolism", says Tom Venuto, in his book Burn the Fat, Feed the Muscle. " Eating boosts your metabolic rate. So by doing regular aerobic exercise and eating more often, you get a double boost in metabolic rate. "
Let's divide activity levels into three categories:
Sedentary
You drive or walk slowly to most places, you work at a desk job or a job that requires very little physical exertion, you seldom climb stairs, your daily pace is generally slow and easy, you don't run; your preferred activities in your spare time are laying down, watching TV, playing board or card games, reading, rocking in a chair, taking a sauna or hot tub, eating out, or joining your friends for beverages on the patio.
Moderate
You park your car and walk a few blocks to work, your work requires some movement, you use weights or fitness videos at home sometimes; in your spare time, your preferred activities are weeding the garden, walking the dog, washing the car, nature walks with a friend, swimming, weekly dance classes, or throwing parties at your house.
Intense
You walk or cycle to your workplace, you work in a physically demanding environment, you go to the gym for a workout almost daily, your workout is intense and of a 45+ minute duration, you walk or run in your neighborhhod at least 3 times per week, you walk or run your energetic dog at least once per day.
Once again, the honor system prevails here. If your physical activity level is in the Sedentary to Moderate range, and you honestly want to Get Your Body Back, it's time to find a variety of activities that you CAN and WILL do. Good nutrition is crucial but it's not enough all by itself. Your body needs physical activity to help you achieve your goal of losing body fat.
I've talked a lot about Body Fat here on my blog. Step 3 focuses on what it takes to actually burn body fat. There are many myths out there in the world of fitness regarding the burning of body fat. In the Get Your Body Back program, I try and dispel a few of those and give you the keys to making the most of the time you spend involved in physical activity, ie. burning the most body fat in the least amount of time.
So what is the real secret to burning body fat, you ask?
According to Cliff Sheets, Certified Clinical Nutritionist and author of "Lean Bodies", "Aerobic exercise, such as walking, jogging, or cycling, is the only type of physical activity that directly burns body fat. For fat to be burned, oxygen must be present and this occurs only through aerobic exercise."
Except for genetically gifted people who appear to be born fit, it's extremely difficult - if not impossible - to lose fat permanently with diet alone.
"Dieting without exercise is one of the main reasons for the 95% failure rate of weight loss programs today. The reason is simple: A decrease in caloric intake, if extreme or prolonged, slows down the metabolism, while an increase in activity can actually speed up your metabolism", says Tom Venuto, in his book Burn the Fat, Feed the Muscle. " Eating boosts your metabolic rate. So by doing regular aerobic exercise and eating more often, you get a double boost in metabolic rate. "
Let's divide activity levels into three categories:
Sedentary
You drive or walk slowly to most places, you work at a desk job or a job that requires very little physical exertion, you seldom climb stairs, your daily pace is generally slow and easy, you don't run; your preferred activities in your spare time are laying down, watching TV, playing board or card games, reading, rocking in a chair, taking a sauna or hot tub, eating out, or joining your friends for beverages on the patio.
Moderate
You park your car and walk a few blocks to work, your work requires some movement, you use weights or fitness videos at home sometimes; in your spare time, your preferred activities are weeding the garden, walking the dog, washing the car, nature walks with a friend, swimming, weekly dance classes, or throwing parties at your house.
Intense
You walk or cycle to your workplace, you work in a physically demanding environment, you go to the gym for a workout almost daily, your workout is intense and of a 45+ minute duration, you walk or run in your neighborhhod at least 3 times per week, you walk or run your energetic dog at least once per day.
Once again, the honor system prevails here. If your physical activity level is in the Sedentary to Moderate range, and you honestly want to Get Your Body Back, it's time to find a variety of activities that you CAN and WILL do. Good nutrition is crucial but it's not enough all by itself. Your body needs physical activity to help you achieve your goal of losing body fat.
- Pull that old bike out of storage and take it in for a tune-up (don't forget to ride it too!).
- Visit your local gym or rec centre and have a look at the hours of operation and classes that they offer. Pick one or two and start attending regularly.
- Adjust your budget to make room for a small monthly fee at the gym of your choise.
- Canvass your friends for a workout buddy that's as serious as you are.
- Set a good example at the office by going to a fitness class over the lunch hour.
- Once you start working out at the gym, you won't want to eat high-fat high-junk lunches. Set the example and start packing your own healthy lunches.
If you're very stubborn and aren't quite yet convinced of the benefits of regular aerobic exercise, send me an e-mail at thewisebody@hotmail.com and I'll send you an article entitled, "10 Great Reasons to Embrace Regular Exercise."
I just know that you can Get Your Body Back...
Wednesday, August 16, 2006
Are You Focusing on the Journey, or the Destination?
I assert that getting rid of excess body fat is one of the best things you will ever do for yourself. Thus, coaching people to do just that, and watching them Get Their Body Back, is extremely rewarding work, which I love.
From time to time, I'll be highlighting folks on my blog, who have came to me with challenges, and who saw their frustration turn into results. Of course, every body is different to some degree. That's the point of providing individual suggestions and feedback. However at the same time, all bodies are very much alike, so we have some tried and tested solutions for getting rid of excess body fat.
Why re-invent the wheel when others have gone before you and succeeded? Jack Canfield, in his book The Success Principles, says that "Success leaves clues." Are you willing to follow the success (the clues) of others, or will you keep trying to figure this out all by yourself?
Someone once said, "Begin with the end in mind." In the Ten Step program, I begin with the successful loss of excess body fat in mind. I already know that, with that, comes too many side benefits to even count. From the end, I work backwards to plan for and achieve success, one step at a time.
I want to highlight a recent happy client from Texas.
Gerald had spent 28 years with IBM, and had retired early at 52. When we met, he was 55, and his health was compromised. He was pre-diabetic, on blood pressure medication, over-weight, suffering and on medication for his GERD (acid reflux), and couldn't get a good night's sleep, due to his Sleep Apnea. Gerald's goals included getting off medications, having more energy for his new-found love of swing dancing, and sleeping soundly without snoring (a common result of sleep apnea).
Gerald followed the Ten Steps (sometimes reluctantly) and, today, he has lost 20 pounds, no longer takes his acid reflux medication, has reduced his blood pressure (he's talking to his doctor about dropping that medication), and is no longer threatened with a CPAP machine as a bed-mate. Here are a few of Gerald's words:
"Last year I moved from Houston to Portland, met an amazing Body Transformation Coach, and completely changed my life health-wise."
"Billie, you have your shit together in terms of knowing your subject and how to present it and transfer your knowledge, and you have the right temperament for what you are doing."
Gerald focused on the destination, not the journey. He knew where he wanted to go and why, he put one foot in front of the other, and accepted the journey.
For most of us humans, change isn't easy. Adjustments to our lifestyle can meet with resistance, emotionally and physically. Determine your destination, and the journey (the course) will lay itself out in front of you, if you're willing and committed. I know that you can Get Your Body Back...
From time to time, I'll be highlighting folks on my blog, who have came to me with challenges, and who saw their frustration turn into results. Of course, every body is different to some degree. That's the point of providing individual suggestions and feedback. However at the same time, all bodies are very much alike, so we have some tried and tested solutions for getting rid of excess body fat.
Why re-invent the wheel when others have gone before you and succeeded? Jack Canfield, in his book The Success Principles, says that "Success leaves clues." Are you willing to follow the success (the clues) of others, or will you keep trying to figure this out all by yourself?
Someone once said, "Begin with the end in mind." In the Ten Step program, I begin with the successful loss of excess body fat in mind. I already know that, with that, comes too many side benefits to even count. From the end, I work backwards to plan for and achieve success, one step at a time.
I want to highlight a recent happy client from Texas.
Gerald had spent 28 years with IBM, and had retired early at 52. When we met, he was 55, and his health was compromised. He was pre-diabetic, on blood pressure medication, over-weight, suffering and on medication for his GERD (acid reflux), and couldn't get a good night's sleep, due to his Sleep Apnea. Gerald's goals included getting off medications, having more energy for his new-found love of swing dancing, and sleeping soundly without snoring (a common result of sleep apnea).
Gerald followed the Ten Steps (sometimes reluctantly) and, today, he has lost 20 pounds, no longer takes his acid reflux medication, has reduced his blood pressure (he's talking to his doctor about dropping that medication), and is no longer threatened with a CPAP machine as a bed-mate. Here are a few of Gerald's words:
"Last year I moved from Houston to Portland, met an amazing Body Transformation Coach, and completely changed my life health-wise."
"Billie, you have your shit together in terms of knowing your subject and how to present it and transfer your knowledge, and you have the right temperament for what you are doing."
Gerald focused on the destination, not the journey. He knew where he wanted to go and why, he put one foot in front of the other, and accepted the journey.
For most of us humans, change isn't easy. Adjustments to our lifestyle can meet with resistance, emotionally and physically. Determine your destination, and the journey (the course) will lay itself out in front of you, if you're willing and committed. I know that you can Get Your Body Back...
Sunday, August 13, 2006
On the Subject of Nutrition...
The famed Mayo Clinic in Rochester, Minn has just released its list of Top 10 healthy foods (alphabetically). Thought I'd share it with you all...my comments follow, in italics:
Apples: Apples are a good source of pectin, a fibre that lowers cholesterol and glucose levels. Apples are also a good source of vitamin C, an important antioxidant that helps the body absorb iron and folate. One of my clients likes to core and cut an apple or two, and put it in the fridge in a zip-lock bag, for afternoon munchies.
Almonds: Full of fibre, riboflavin, magnesium, iron, calcium and vitamin E, these nuts are good for the heart. And most of the fat in almonds is monounsaturated, which can help lower bad cholesterol levels when substituted for other fats. I recommend measuring a 1/2 cup of nuts into a small container, rather than sticking your hand in the bag. Like popcorn, you can turn around and wonder how did that bag get empty so fast?
Broccoli: This vegetable contains calcium, potassium, folate, fibre and phytonutrients - compounds that may help prevent diabetes, heart disease and some cancers. It also contains the antioxidant beta-carotene and is an excellent source of vitamin C. An awesome vegetable for roasting and for stir-frys.
Blueberries: These berries are a low-calorie source of fibre, antioxidants and phytonutrients; they may improve short-term memory and reduce cell damage linked to aging. Keep a bag of blueberries in the freezer, and alternate days with frozen strawberries in your protein shake.
Red beans: Small red, pinto and kidney - red beans are an excellent low-fat source of antioxidants, protein, dietary fibre, copper, iron, magnesium, phosphorus, potassium and thiamine. Open a can of beans into a plastic container and keep them in the fridge. Use by the tablespoon on salads, in stir-frys, in spaghetti sauce, or just eat by the spoonful.
Salmon: This popular fish is a terrific source of omega-3 fatty acids, which are believed to provide heart benefits. It's low in saturated fat and cholesterol and is a good source of protein. The Mayo suggests choosing wild salmon, if possible, as it is less likely to contain unwanted chemicals such as mercury. Keep a few small salmon steaks in the freezer; they thaw quickly and are great for a quick lunch with veggies. I often saute one in the morning (throw a few veggies in the pan, for the last few minutes of cooking) to take to the office for lunch.
Spinach: Popeye's favourite is high in vitamin A, and is a solid source of calcium, folate, iron, magnesium, riboflavin and vitamins B-6 and C. The plant compounds spinach contains may boost the immune system and help prevent certain types of cancer. One cup of cooked spinach also contains 5 grams of protein or, sauted next to a large fried egg, add another 7 grams for a total of 12 grams of protein. Remember, go very easy on the cooking oil.
Sweet potatoes: High in beta-carotene and vitamin C, sweet potatoes (yams) are also a good source of fibre, vitamin B-6 and potassium and are fat-free and relatively low in calories. Have you tried baking your yams? Excellent! Go very easy on the butter and brown sugar, though.
Vegetable juice: An easy way to inject vegetables into a diet, vegetable juices contain most of the same vitamins, minerals and other nutrients the source vegetables do. Tomato juice, and vegetable juices which include tomatoes, are good sources of lycopene - an antioxidant that may lower the risk of heart attack and certain cancers. Low-sodium varieties are best. Freshly-squeezed whole juices are my professional preference. Buy a juicer for home or visit your local juice kiosk, prefering to juice the whole fruit, rather than throwing all the pulp away.
Wheat germ: A concentrated source of nutrients, three tablespoons provide thiamine, folate, magnesium, phosphorus, iron and zinc. It can be worked into a diet as a topping for cereals, yogurt and salads, or an ingredient baked into muffins, cookies and pancakes. Other benefits: 3 tbsp contains 4 grams of fibre and 5 grams of protein.
Enjoy...I know you can Get Your Body Back!
Apples: Apples are a good source of pectin, a fibre that lowers cholesterol and glucose levels. Apples are also a good source of vitamin C, an important antioxidant that helps the body absorb iron and folate. One of my clients likes to core and cut an apple or two, and put it in the fridge in a zip-lock bag, for afternoon munchies.
Almonds: Full of fibre, riboflavin, magnesium, iron, calcium and vitamin E, these nuts are good for the heart. And most of the fat in almonds is monounsaturated, which can help lower bad cholesterol levels when substituted for other fats. I recommend measuring a 1/2 cup of nuts into a small container, rather than sticking your hand in the bag. Like popcorn, you can turn around and wonder how did that bag get empty so fast?
Broccoli: This vegetable contains calcium, potassium, folate, fibre and phytonutrients - compounds that may help prevent diabetes, heart disease and some cancers. It also contains the antioxidant beta-carotene and is an excellent source of vitamin C. An awesome vegetable for roasting and for stir-frys.
Blueberries: These berries are a low-calorie source of fibre, antioxidants and phytonutrients; they may improve short-term memory and reduce cell damage linked to aging. Keep a bag of blueberries in the freezer, and alternate days with frozen strawberries in your protein shake.
Red beans: Small red, pinto and kidney - red beans are an excellent low-fat source of antioxidants, protein, dietary fibre, copper, iron, magnesium, phosphorus, potassium and thiamine. Open a can of beans into a plastic container and keep them in the fridge. Use by the tablespoon on salads, in stir-frys, in spaghetti sauce, or just eat by the spoonful.
Salmon: This popular fish is a terrific source of omega-3 fatty acids, which are believed to provide heart benefits. It's low in saturated fat and cholesterol and is a good source of protein. The Mayo suggests choosing wild salmon, if possible, as it is less likely to contain unwanted chemicals such as mercury. Keep a few small salmon steaks in the freezer; they thaw quickly and are great for a quick lunch with veggies. I often saute one in the morning (throw a few veggies in the pan, for the last few minutes of cooking) to take to the office for lunch.
Spinach: Popeye's favourite is high in vitamin A, and is a solid source of calcium, folate, iron, magnesium, riboflavin and vitamins B-6 and C. The plant compounds spinach contains may boost the immune system and help prevent certain types of cancer. One cup of cooked spinach also contains 5 grams of protein or, sauted next to a large fried egg, add another 7 grams for a total of 12 grams of protein. Remember, go very easy on the cooking oil.
Sweet potatoes: High in beta-carotene and vitamin C, sweet potatoes (yams) are also a good source of fibre, vitamin B-6 and potassium and are fat-free and relatively low in calories. Have you tried baking your yams? Excellent! Go very easy on the butter and brown sugar, though.
Vegetable juice: An easy way to inject vegetables into a diet, vegetable juices contain most of the same vitamins, minerals and other nutrients the source vegetables do. Tomato juice, and vegetable juices which include tomatoes, are good sources of lycopene - an antioxidant that may lower the risk of heart attack and certain cancers. Low-sodium varieties are best. Freshly-squeezed whole juices are my professional preference. Buy a juicer for home or visit your local juice kiosk, prefering to juice the whole fruit, rather than throwing all the pulp away.
Wheat germ: A concentrated source of nutrients, three tablespoons provide thiamine, folate, magnesium, phosphorus, iron and zinc. It can be worked into a diet as a topping for cereals, yogurt and salads, or an ingredient baked into muffins, cookies and pancakes. Other benefits: 3 tbsp contains 4 grams of fibre and 5 grams of protein.
Enjoy...I know you can Get Your Body Back!
Wednesday, August 09, 2006
The Wise Body - Step 2
In 1976, Stanley Burroughs published a tiny little book which has become the standard for those who promote natural healing. From his book, The Master Cleanser, I offer you this quote:
"At last, the basic cause of disease is no longer a mystery. The basic cause is the habits of improper diet, inadequate exercise, negative mental attitudes, and a lack of spiritual attunement which combine to produce toxic conditions and malfunction of our bodies. The elimination of the cause of illness is the obvious and only way to healing and health. The elimination of the habits that cause illness is done through the positive approach of developing proper habits that cause health, combined with corrective techniques that remove the ill effects of our former incorrect ways."
At this point, I want to remind everyone that I am not a doctor and do not purport to know the cause or cure of anyone's illnesses. However, as one human being to another, I have been ill, I have become well, and I am now ill so seldom that I believe I have something to share with others. Perhaps there is something that you can use, in the things that I share, to support your own healing. We can be our own best healthcare provider, regardless of what we may have been told by the medical community...if we take the steps to listen to our body and learn more about what our body needs for optimum functioning.
So, regarding Mr. Burrough's words of 30 years ago...Step 2 is about the fuel that you put into your body. Many people think that the key to having the body they want is exercise. So, if they can't work out, they don't create Body Transformation goals for themselves. Well, while it is true that physical activity plays a fundamental role in any successful fat-loss program, there is no question that food consumption plays an equally important role.
Step 2 is about getting conscious about what you put into your mouth and when (and sometimes why). Time to keep a record, which we'll call a Food Journal. For the next seven days, write in your journal before and after you eat something, everything, every time. And don't go changing your habits for 7 days, because you hate to admit what you're eating. This IS NOT about me, this is about you, and observing your eating is not about punishment or criticism. The beginning of the Get Your Body Back program is about self-assessment, getting to know yourself, becoming aware of your habits. We can't change what we don't know about ourselves. And, even if you think you do know, write a Food Journal anyway. For seven days, make a note of everything that goes into your mouth, how much, and at what time.
Some people benefit from making a note of why they ate too. Were they hungry, was it a ravenous hunger at 10 on the scale? Or were they bored, tired, or lonely? Were they at a function and the buffet was so tempting? Were they pressured at a family gathering to have another helping? This is all useful information for you to have about yourself.
You may prefer to keep your journal on the computer. After the 7 days are complete, send the document to me, and I'll send you some feedback. Stick to the basics and keep it as simple as you can...record the foods you ate, how much, when you ate them, and any feelings or observations you may wish to share.
I've written an article on our society, its difficulties with food and who's to blame. If you'd like a copy, send me an e-mail at thewisebody@hotmail.com and I'll fire it off to you.
I just know that you can Get Your Body Back...
"At last, the basic cause of disease is no longer a mystery. The basic cause is the habits of improper diet, inadequate exercise, negative mental attitudes, and a lack of spiritual attunement which combine to produce toxic conditions and malfunction of our bodies. The elimination of the cause of illness is the obvious and only way to healing and health. The elimination of the habits that cause illness is done through the positive approach of developing proper habits that cause health, combined with corrective techniques that remove the ill effects of our former incorrect ways."
At this point, I want to remind everyone that I am not a doctor and do not purport to know the cause or cure of anyone's illnesses. However, as one human being to another, I have been ill, I have become well, and I am now ill so seldom that I believe I have something to share with others. Perhaps there is something that you can use, in the things that I share, to support your own healing. We can be our own best healthcare provider, regardless of what we may have been told by the medical community...if we take the steps to listen to our body and learn more about what our body needs for optimum functioning.
So, regarding Mr. Burrough's words of 30 years ago...Step 2 is about the fuel that you put into your body. Many people think that the key to having the body they want is exercise. So, if they can't work out, they don't create Body Transformation goals for themselves. Well, while it is true that physical activity plays a fundamental role in any successful fat-loss program, there is no question that food consumption plays an equally important role.
Step 2 is about getting conscious about what you put into your mouth and when (and sometimes why). Time to keep a record, which we'll call a Food Journal. For the next seven days, write in your journal before and after you eat something, everything, every time. And don't go changing your habits for 7 days, because you hate to admit what you're eating. This IS NOT about me, this is about you, and observing your eating is not about punishment or criticism. The beginning of the Get Your Body Back program is about self-assessment, getting to know yourself, becoming aware of your habits. We can't change what we don't know about ourselves. And, even if you think you do know, write a Food Journal anyway. For seven days, make a note of everything that goes into your mouth, how much, and at what time.
Some people benefit from making a note of why they ate too. Were they hungry, was it a ravenous hunger at 10 on the scale? Or were they bored, tired, or lonely? Were they at a function and the buffet was so tempting? Were they pressured at a family gathering to have another helping? This is all useful information for you to have about yourself.
You may prefer to keep your journal on the computer. After the 7 days are complete, send the document to me, and I'll send you some feedback. Stick to the basics and keep it as simple as you can...record the foods you ate, how much, when you ate them, and any feelings or observations you may wish to share.
I've written an article on our society, its difficulties with food and who's to blame. If you'd like a copy, send me an e-mail at thewisebody@hotmail.com and I'll fire it off to you.
I just know that you can Get Your Body Back...
Saturday, August 05, 2006
The Wise Body - Step 1
Take the time now to commit to following the Ten Steps. These are the steps I took to shed a significant amount of body fat and, even more importantly, to keep it off.
Everything I suggest you do in the Ten Steps has a purpose, whether or not it's apparent at the outset. As a Fitness Professional, I was schooled in numbers and logic (energy in, energy out). As a Personal Coach and Counsellor, I understand the communication skills needed to be an effective helper. So I follow a counselling model that goes like this:
The Ten Step Program begins with a personal assessment. In Step 1, you take some time to think and write about your weight history. It's best if you do this on your computer and save your writing in a file. I'll be asking you to send me an e-mail of your conclusions.
Everyone's story is different and this is your chance to tell yours. In as much detail as possible, I ask you to write out, in paragraph form, or chronologically, the history of your body shape. Were you a chubby grade-schooler? Were you a bean-pole who didn't gain weight until puberty? Did you have an average body until menopause? Tell the story in your own way.
After that, I ask you to write about a time in your life when you felt your body was ideal. What was going on in your life at that time? Were you on the high-school rugby team? the university rowing team? Do your wedding photos show that your body was in the best shape of your life?
Warning: Don't use this exercise as an opportunity to chastise yourself or kick yourself around the block. The practice of telling your story is not about self-flagellation. This is a time to take an honest look at the origins of your concern with your body weight. Reviewing your personal story is very important. It helps you get from where you are to where you want to go...
Lastly, write a summary of your thoughts about the story you've just written. Do you recognize any patterns, did you discover any triggers, was there anything you considered particularly significant in your story?
Once you feel your personal assessment is complete, send me your findings via e-mail at thewisebody@hotmail.com . I'll file this under your name as Step 1, and reply with some thoughts of my own.
Congratulations on making this commitment to yourself and on taking the time to complete your personal assessment. Stay tuned for Step 2...I just know that you can Get Your Body Back...
Everything I suggest you do in the Ten Steps has a purpose, whether or not it's apparent at the outset. As a Fitness Professional, I was schooled in numbers and logic (energy in, energy out). As a Personal Coach and Counsellor, I understand the communication skills needed to be an effective helper. So I follow a counselling model that goes like this:
- What is actually going on? Where are you currently at?
- What do you need or want? Where are you trying to get to?
- What do you have to do/ change to get there?
- How do you get actual, personal results?
The Ten Step Program begins with a personal assessment. In Step 1, you take some time to think and write about your weight history. It's best if you do this on your computer and save your writing in a file. I'll be asking you to send me an e-mail of your conclusions.
Everyone's story is different and this is your chance to tell yours. In as much detail as possible, I ask you to write out, in paragraph form, or chronologically, the history of your body shape. Were you a chubby grade-schooler? Were you a bean-pole who didn't gain weight until puberty? Did you have an average body until menopause? Tell the story in your own way.
After that, I ask you to write about a time in your life when you felt your body was ideal. What was going on in your life at that time? Were you on the high-school rugby team? the university rowing team? Do your wedding photos show that your body was in the best shape of your life?
Warning: Don't use this exercise as an opportunity to chastise yourself or kick yourself around the block. The practice of telling your story is not about self-flagellation. This is a time to take an honest look at the origins of your concern with your body weight. Reviewing your personal story is very important. It helps you get from where you are to where you want to go...
Lastly, write a summary of your thoughts about the story you've just written. Do you recognize any patterns, did you discover any triggers, was there anything you considered particularly significant in your story?
Once you feel your personal assessment is complete, send me your findings via e-mail at thewisebody@hotmail.com . I'll file this under your name as Step 1, and reply with some thoughts of my own.
Congratulations on making this commitment to yourself and on taking the time to complete your personal assessment. Stay tuned for Step 2...I just know that you can Get Your Body Back...
Friday, August 04, 2006
The Ten Step Program
As fall looms ahead, you can expect more men and women to be thinking about their health and fitness. But isn't swimsuit season the motivator of all time, you ask? Afraid not - summer is a time of relaxing with friends and family, basking in the warm rays of the sun, BBQs and beer around the pool. Most people gain weight over the summer, rather than lose it!
I've already had a number of inquiries from people who want to join the program in September. So, for their benefit, and as a review for those of you already involved, I'll be highlighting the Ten Step Program here on my blog.
If you are someone who wants only a small amount of direction, and wants to understand everything and figure everything out on your own, you may want to ask for the extended version of the Ten Steps, which I will send you by e-mail.
If, on the other hand, you are someone who doesn't need to know why, you just need to know what to do, this blog is perfect for you. The blog notes will spell out the Steps in some detail, and all you have to do is follow the intructions that come from me personally.
Stay tuned...I know that you can Get Your Body Back...
I've already had a number of inquiries from people who want to join the program in September. So, for their benefit, and as a review for those of you already involved, I'll be highlighting the Ten Step Program here on my blog.
If you are someone who wants only a small amount of direction, and wants to understand everything and figure everything out on your own, you may want to ask for the extended version of the Ten Steps, which I will send you by e-mail.
If, on the other hand, you are someone who doesn't need to know why, you just need to know what to do, this blog is perfect for you. The blog notes will spell out the Steps in some detail, and all you have to do is follow the intructions that come from me personally.
Stay tuned...I know that you can Get Your Body Back...
Wednesday, August 02, 2006
Life is Precious...
"Health is the best and most prized thing a human can possess." These are the words of a friend of mine who is recovering from a burst appendix that went undiagnosed for many months.
If you've forgotten that life is precious, I have a suggestion. Spend some time with someone who is fighting to stay alive.
Julie is a 40-yr old single mom of a 10-yr old child. She's a non-smoker, the youngest of nine chldren, with parents in their late 70's. Most of her family lives in other provinces and, when she chose to have a child out of wedlock, relationships with her siblings became strained. Today, she is fighting for her life so she can see her son grow up to be a man.
Julie beat cancer once. Misdiagnosed for about a year, the breast cancer ravaged her body. A radical mastectomy, radiation, chemotherapy, and prayer, faith and love saved her life. Cancer-free for about a year, she carried on with her life, sharing her story and inspiring others to remember that life and loved ones are precious.
But this isn't the end of her story, as the cancer returned with a vengeance. Now in three other areas of her body, she faces treatment again. She hasn't been given much hope, and will be seeing BC's faint-hope chemo doctor this week, who has some amazing recovery stories from his clinic. I hope and pray that she becomes one of them.
Julie has an amazing spirit, she's a fighter and she says she isn't going down without a battle. She has too much to live for, namely a 10-yr old angel, an honor student in school, a healthy, happy child, with an engaging wit, and a playful glimmer in his eye. He is his mom's right arm right now, as her own right arm isn't working too well. He plays Nintendo DS with a passion, and cares for their two cats. He's learning to cook and do laundry, and he attends summer day camps at Science World and the Zoo like every other kid.
Every day, when you make the decisions that come with being a human on planet Earth, remind yourself that life is precious. And ask yourself, what have you done for life or for others today?
If you've forgotten that life is precious, I have a suggestion. Spend some time with someone who is fighting to stay alive.
Julie is a 40-yr old single mom of a 10-yr old child. She's a non-smoker, the youngest of nine chldren, with parents in their late 70's. Most of her family lives in other provinces and, when she chose to have a child out of wedlock, relationships with her siblings became strained. Today, she is fighting for her life so she can see her son grow up to be a man.
Julie beat cancer once. Misdiagnosed for about a year, the breast cancer ravaged her body. A radical mastectomy, radiation, chemotherapy, and prayer, faith and love saved her life. Cancer-free for about a year, she carried on with her life, sharing her story and inspiring others to remember that life and loved ones are precious.
But this isn't the end of her story, as the cancer returned with a vengeance. Now in three other areas of her body, she faces treatment again. She hasn't been given much hope, and will be seeing BC's faint-hope chemo doctor this week, who has some amazing recovery stories from his clinic. I hope and pray that she becomes one of them.
Julie has an amazing spirit, she's a fighter and she says she isn't going down without a battle. She has too much to live for, namely a 10-yr old angel, an honor student in school, a healthy, happy child, with an engaging wit, and a playful glimmer in his eye. He is his mom's right arm right now, as her own right arm isn't working too well. He plays Nintendo DS with a passion, and cares for their two cats. He's learning to cook and do laundry, and he attends summer day camps at Science World and the Zoo like every other kid.
Every day, when you make the decisions that come with being a human on planet Earth, remind yourself that life is precious. And ask yourself, what have you done for life or for others today?
Sunday, July 30, 2006
Body Weight vs. Body Fat
It makes NO SENSE to begin a weight loss program, if you don't know your Body Fat percentage, folks. I can't stress enough how it's not weight you want to lose, it's body fat. And there is medical proof that, if you start a calorie-reduction program, you will lose the ONE thing you don't want to lose...Lean Muscle Mass. In fact, on a calorie-reduction diet you can even GAIN fat, while losing weight on the scale!
Monitoring your Body Fat percentage will enable you to see exactly WHAT you are losing, not just how much. Let me give you an example:
Laura is 45 and weighs 150 pounds. She wants to lose about 20 pounds. If she's like the average gal her age, about 35% of her weight is Body Fat, which is 52.5 pounds of Fat, and 97.5 pounds is Lean Muscle Mass. Laura goes on a diet, and starts eating low carbs, low fat, increasing her vegetables, and she doesn't take second-helpings at dinner. For a while, Laura loses weight. She steps on the scale about a month into her diet and discovers that her weight has dropped to 140 but her body fat is still at 35%. If she did the math, she would see that her total body fat is now only 49 pounds, down 3.5 pounds. But what about the other 6.5 pounds? You guessed it; she also lost 6.5 pounds of lean muscle mass.
How could that be? To quote Tom Venuto, from his book Burn the Fat, Feed the Muscle, "Body fat is like a reserve storage tank for energy. Thanks to tens of thousands of years of evolution, you've developed a body that is an incredibly efficient fat-storing machine. As paradoxical as it may seem, it is better to eat more and exercise more than it is to eat less without exercise. Slashing calories and not exercising slows the metabolism, decreases lean body mass and invokes the starvation response. Exercise allows you to burn fat while increasing your metabolism. Dieting without exercise is one of the major reasons for the the 95% failure rate of weight loss programs today."
So getting back to Laura, if her lifestyle is mostly inactive and she cuts her calories, her body will not go to her fat reserves for the fuel it needs, except as a last-ditch effort. Lean muscle mass is a much more available source of fuel so the body goes there before it goes to the fat.
I kept daily records for two 90-day periods, so that I could observe my body fat levels. I didn't cut calories, I cut out junk food, I stopped filling up on white breads, crackers, pastries, and pasta; I increased my lean meats and my veggies. I wasn't hungry; I ate more quality and more quantity!
When I was down 20 pounds, I could do the math and see that I'd lost almost 20 pounds of body fat...now that's worth getting excited about. If you want to know more about the program I designed for myself, send me an e-mail at herwisebody@hotmail.com. I'd be happy to answer your questions or design a program for you...I just know that you can Get Your Body Back!
Monitoring your Body Fat percentage will enable you to see exactly WHAT you are losing, not just how much. Let me give you an example:
Laura is 45 and weighs 150 pounds. She wants to lose about 20 pounds. If she's like the average gal her age, about 35% of her weight is Body Fat, which is 52.5 pounds of Fat, and 97.5 pounds is Lean Muscle Mass. Laura goes on a diet, and starts eating low carbs, low fat, increasing her vegetables, and she doesn't take second-helpings at dinner. For a while, Laura loses weight. She steps on the scale about a month into her diet and discovers that her weight has dropped to 140 but her body fat is still at 35%. If she did the math, she would see that her total body fat is now only 49 pounds, down 3.5 pounds. But what about the other 6.5 pounds? You guessed it; she also lost 6.5 pounds of lean muscle mass.
How could that be? To quote Tom Venuto, from his book Burn the Fat, Feed the Muscle, "Body fat is like a reserve storage tank for energy. Thanks to tens of thousands of years of evolution, you've developed a body that is an incredibly efficient fat-storing machine. As paradoxical as it may seem, it is better to eat more and exercise more than it is to eat less without exercise. Slashing calories and not exercising slows the metabolism, decreases lean body mass and invokes the starvation response. Exercise allows you to burn fat while increasing your metabolism. Dieting without exercise is one of the major reasons for the the 95% failure rate of weight loss programs today."
So getting back to Laura, if her lifestyle is mostly inactive and she cuts her calories, her body will not go to her fat reserves for the fuel it needs, except as a last-ditch effort. Lean muscle mass is a much more available source of fuel so the body goes there before it goes to the fat.
I kept daily records for two 90-day periods, so that I could observe my body fat levels. I didn't cut calories, I cut out junk food, I stopped filling up on white breads, crackers, pastries, and pasta; I increased my lean meats and my veggies. I wasn't hungry; I ate more quality and more quantity!
When I was down 20 pounds, I could do the math and see that I'd lost almost 20 pounds of body fat...now that's worth getting excited about. If you want to know more about the program I designed for myself, send me an e-mail at herwisebody@hotmail.com. I'd be happy to answer your questions or design a program for you...I just know that you can Get Your Body Back!
Thursday, July 27, 2006
Let's Talk about Strong Bones
Osteoporosis is a debilitating disease that can be prevented and treated.
Osteoporosis is a disease in which bones become fragile and more likely to break. If not prevented or if left untreated, osteoporosis can progress painlessly until a bone breaks. These broken bones, also known as fractures, occur typically in the hip, spine, and wrist.
Any bone can be affected, but of special concern are fractures of the hip and spine. A hip fracture almost always requires hospitalization and major surgery. It can impair a person's ability to walk unassisted and may cause prolonged or permanent disability or even death. Spinal or vertebral fractures also have serious consequences, including loss of height, severe back pain, and deformity.
Millions of North Americans are at risk for osteoporosis. While women are four times more likely than men to develop the disease, men also suffer from osteoporosis.
About 28 million people are at risk for osteoporosis, which costs about $13 billion in health care annually.
Researcher Roberto Civitello, M.D. of Washington University in St. Louis says it’s possible that you may absorb more calcium by eating foods that are high-lysine, such as poultry, fish, dairy products, legumes, defatted soy flour and nuts. (Nutrition; November - December 1992). This is good for osteoporosis and many other diseases.
A diet rich in calcium should contain at least 1,000 to 1,500 milligrams of calcium per day. In the study they used 800 milligrams of lysine a day. One good reason to eat calcium-rich foods (supplements should be your second choice) is a much lower risk of creating kidney stones. Many stones are rich in oxalate. The calcium in foods, however, may bind the oxalate before it can be deposited as a stone.
Some foods rich in calcium are sardines, spinach, turnip, mustard and collard greens, chick peas, kidney beans and lentils. Eating high-calcium foods helps you maintain healthy, strong bones, supports proper functioning of your nerves and muscles, and helps your blood clot.
So what can you do to maintain strong bones?
Although the evidence is strong that dairy-product consumption doesn't prevent osteoporosis, simply eliminating dairy products does not ensure strong bones. It pays to put some thought into keeping your bones healthy.
Studies have shown that the following factors are helpful in building and maintaining strong bones:
• Getting plenty of exercise. Studies have concluded that physical exercise is the key to building strong bones (it's more important than any other factor). For example, a study published in the British Medical Journal that followed 1,400 men and women over a 15-year period found that exercise may be the best protection against hip fractures and that "reduced intake of dietary calcium does not seem to be a risk factor." And Penn State University researchers found that bone density is significantly affected by how much exercise girls get during their teen years, when 40 to 50 percent of their skeletal mass is formed.
• Getting enough vitamin D. If you don't spend any time in the sun (about 15 minutes on the face and arms each day is enough), be sure to take a supplement or eat fortified foods.
• Eliminating animal protein. For a variety of reasons, animal protein causes severe bone deterioration.
• Limiting salt intake. Sodium leaches calcium out of the bones.
• Eating plenty of fruits and vegetables. They contain vitamin C, which is essential for building collagen, the underlying bone matrix.
• Not smoking. Studies have shown that women who smoke one pack of cigarettes a day have 5 to 10 percent less bone density at menopause than nonsmokers.
So folks, let's not take our bones for granted. Starting to exercise and making good food choices are the keys to maintaining our health and strength long into our old age - and who wouldn't want a long and healthy life?
Osteoporosis is a disease in which bones become fragile and more likely to break. If not prevented or if left untreated, osteoporosis can progress painlessly until a bone breaks. These broken bones, also known as fractures, occur typically in the hip, spine, and wrist.
Any bone can be affected, but of special concern are fractures of the hip and spine. A hip fracture almost always requires hospitalization and major surgery. It can impair a person's ability to walk unassisted and may cause prolonged or permanent disability or even death. Spinal or vertebral fractures also have serious consequences, including loss of height, severe back pain, and deformity.
Millions of North Americans are at risk for osteoporosis. While women are four times more likely than men to develop the disease, men also suffer from osteoporosis.
About 28 million people are at risk for osteoporosis, which costs about $13 billion in health care annually.
Researcher Roberto Civitello, M.D. of Washington University in St. Louis says it’s possible that you may absorb more calcium by eating foods that are high-lysine, such as poultry, fish, dairy products, legumes, defatted soy flour and nuts. (Nutrition; November - December 1992). This is good for osteoporosis and many other diseases.
A diet rich in calcium should contain at least 1,000 to 1,500 milligrams of calcium per day. In the study they used 800 milligrams of lysine a day. One good reason to eat calcium-rich foods (supplements should be your second choice) is a much lower risk of creating kidney stones. Many stones are rich in oxalate. The calcium in foods, however, may bind the oxalate before it can be deposited as a stone.
Some foods rich in calcium are sardines, spinach, turnip, mustard and collard greens, chick peas, kidney beans and lentils. Eating high-calcium foods helps you maintain healthy, strong bones, supports proper functioning of your nerves and muscles, and helps your blood clot.
So what can you do to maintain strong bones?
Although the evidence is strong that dairy-product consumption doesn't prevent osteoporosis, simply eliminating dairy products does not ensure strong bones. It pays to put some thought into keeping your bones healthy.
Studies have shown that the following factors are helpful in building and maintaining strong bones:
• Getting plenty of exercise. Studies have concluded that physical exercise is the key to building strong bones (it's more important than any other factor). For example, a study published in the British Medical Journal that followed 1,400 men and women over a 15-year period found that exercise may be the best protection against hip fractures and that "reduced intake of dietary calcium does not seem to be a risk factor." And Penn State University researchers found that bone density is significantly affected by how much exercise girls get during their teen years, when 40 to 50 percent of their skeletal mass is formed.
• Getting enough vitamin D. If you don't spend any time in the sun (about 15 minutes on the face and arms each day is enough), be sure to take a supplement or eat fortified foods.
• Eliminating animal protein. For a variety of reasons, animal protein causes severe bone deterioration.
• Limiting salt intake. Sodium leaches calcium out of the bones.
• Eating plenty of fruits and vegetables. They contain vitamin C, which is essential for building collagen, the underlying bone matrix.
• Not smoking. Studies have shown that women who smoke one pack of cigarettes a day have 5 to 10 percent less bone density at menopause than nonsmokers.
So folks, let's not take our bones for granted. Starting to exercise and making good food choices are the keys to maintaining our health and strength long into our old age - and who wouldn't want a long and healthy life?
Saturday, July 22, 2006
How Long Do You Plan To Last?
In the Bible, it says that Moses lived to be 120 years old (Deuteronomy 34:7). Over the next 50 years, they're saying that centenarians will increase in number 15-fold!
So, what is healthy life extension? Put simply, it is utilizing science to increase the healthy life span and reduce the risk of suffering age-related conditions in later life. It is the use of the best present day methods, while supporting research to develop more effective methods for tomorrow.
Despite amazing advances in understanding and treating age-related conditions (such as cancer, Alzheimer's, diabetes, Parkinson's, and many others), and despite the cries of the anti-aging marketplace, the only presently available method likely to even modestly extend the healthy human life span is calorie restriction. Sadly, no medical technology yet exists that can improve upon this diet and lifestyle choice: researchers are making progress, but this field of medicine is woefully underfunded and poorly understood by the public.
Calorie restriction (CR) is a strategy - a lifestyle choice when practiced by humans - proven to extend healthy and maximum life span in rodents and primates. Some animal studies conducted over the past 20 years have shown up to a 40% increase in maximum life span.
So, are you over-eating? I've talked about it before in this blog and you've thought about it. Do you eat to live or live to eat? Do you eat to nourish your body and soul, or do you eat for entertainment? This can be a tough question to answer honestly. Emotional eating, eating out of boredom, using food as a trusted friend, these are bad habits that only YOU can address. Simply put, if you are overweight at all, you are eating more than your body needs. You have been eating more than you have been burning off in a day.
It's time to start paying attention to the food that you put into your mouth, and to your satiety levels. How hungry are you? At what point are you actually no longer hungry? Are you eating until the plate is empty, regardless of feeling stuffed? Do you have seconds because the first plate tasted so good? Or do you overdo it on dessert?
Only YOU can tell the truth to yourself. If you're eating for the wrong reasons, there is a lot of help out there...much more than I can give. Read and study on overeating. Get a counsellor. Join an Overeaters Anonymous group in your area.
Living a long healthy life, for you and your loved ones, is worth it...I just know that you can Get Your Body Back...
So, what is healthy life extension? Put simply, it is utilizing science to increase the healthy life span and reduce the risk of suffering age-related conditions in later life. It is the use of the best present day methods, while supporting research to develop more effective methods for tomorrow.
Despite amazing advances in understanding and treating age-related conditions (such as cancer, Alzheimer's, diabetes, Parkinson's, and many others), and despite the cries of the anti-aging marketplace, the only presently available method likely to even modestly extend the healthy human life span is calorie restriction. Sadly, no medical technology yet exists that can improve upon this diet and lifestyle choice: researchers are making progress, but this field of medicine is woefully underfunded and poorly understood by the public.
Calorie restriction (CR) is a strategy - a lifestyle choice when practiced by humans - proven to extend healthy and maximum life span in rodents and primates. Some animal studies conducted over the past 20 years have shown up to a 40% increase in maximum life span.
So, are you over-eating? I've talked about it before in this blog and you've thought about it. Do you eat to live or live to eat? Do you eat to nourish your body and soul, or do you eat for entertainment? This can be a tough question to answer honestly. Emotional eating, eating out of boredom, using food as a trusted friend, these are bad habits that only YOU can address. Simply put, if you are overweight at all, you are eating more than your body needs. You have been eating more than you have been burning off in a day.
It's time to start paying attention to the food that you put into your mouth, and to your satiety levels. How hungry are you? At what point are you actually no longer hungry? Are you eating until the plate is empty, regardless of feeling stuffed? Do you have seconds because the first plate tasted so good? Or do you overdo it on dessert?
Only YOU can tell the truth to yourself. If you're eating for the wrong reasons, there is a lot of help out there...much more than I can give. Read and study on overeating. Get a counsellor. Join an Overeaters Anonymous group in your area.
Living a long healthy life, for you and your loved ones, is worth it...I just know that you can Get Your Body Back...
Thursday, July 20, 2006
Life is all about the trade-off...
Well, the new classes are tough. I'm aching in all kinds of new places. It's so interesting when you think you're fit, and you find new muscles that you didn't realize you had! For the first week, my calves were killing me; the second week, it was the quads. Also, I found some new ab exercises on the web and now I avoid coughing or laughing, until my abs settle down! But slowly, the pounds are coming off.
But let's get back to my other favorite subject, food. If you're gaining weight, or if you are working out and can't seem to drop any weight, you're eating too much or you're eating the wrong foods. "But, I'm not eating any different than anyone else", you say? Never mind about that, you need to worry about you, not anyone else. Your metabolism can't handle what you're presently doing. It's simple math. What are you putting in, and what are you using up? Most of us eat too much and we eat the wrong foods. Believe me, there are WAY MORE wrong foods out there to choose from, than there are RIGHT FOODS.
Stay tuned for my next blog, where I talk more specifically about longevity and what to eat and what not to eat...I know you can get your body back...
But let's get back to my other favorite subject, food. If you're gaining weight, or if you are working out and can't seem to drop any weight, you're eating too much or you're eating the wrong foods. "But, I'm not eating any different than anyone else", you say? Never mind about that, you need to worry about you, not anyone else. Your metabolism can't handle what you're presently doing. It's simple math. What are you putting in, and what are you using up? Most of us eat too much and we eat the wrong foods. Believe me, there are WAY MORE wrong foods out there to choose from, than there are RIGHT FOODS.
Stay tuned for my next blog, where I talk more specifically about longevity and what to eat and what not to eat...I know you can get your body back...
Saturday, July 08, 2006
Dealing with Plateaus
It's so common to hear about people reaching plateaus...the frustration, the temptation to give up. You work so hard at the gym, you get up so early in the morning...for what, right? You seem to be stuck at that weight like glue.
Time to jangle things up a bit. Your body has adapted to its environment. Sorry, that's what it's designed to do.
One of my clients recently lost 23 pounds. Her program consisted of walking daily around a local park, and discontinuing second helpings at dinner. Sounds simple, right? Meanwhile, I run 3-5 miles at least 4 times a week and I get up at 4:30am to do so. And my weight stays the same!!! Aargh!
Like I said, time to jangle it up. Time to hit a new aerobics class, do a little kick-boxing, maybe try my hand at strip-aerobics...gotta do something different. My body has adapted nicely to a regimen that most people couldn't even muster up the strength and determination to try. And the scale doesn't budge!
So, current stats are weight 133.5, body fat at 28%. I'll keep you posted over the next two weeks, as I trick my body with the new routine. You try it too and let me know what happens!
I know you can Get Your Body Back...Billie
Time to jangle things up a bit. Your body has adapted to its environment. Sorry, that's what it's designed to do.
One of my clients recently lost 23 pounds. Her program consisted of walking daily around a local park, and discontinuing second helpings at dinner. Sounds simple, right? Meanwhile, I run 3-5 miles at least 4 times a week and I get up at 4:30am to do so. And my weight stays the same!!! Aargh!
Like I said, time to jangle it up. Time to hit a new aerobics class, do a little kick-boxing, maybe try my hand at strip-aerobics...gotta do something different. My body has adapted nicely to a regimen that most people couldn't even muster up the strength and determination to try. And the scale doesn't budge!
So, current stats are weight 133.5, body fat at 28%. I'll keep you posted over the next two weeks, as I trick my body with the new routine. You try it too and let me know what happens!
I know you can Get Your Body Back...Billie
Monday, June 19, 2006
Summer socializing
It's the time of year for BBQs, summer picnics, and a variety of other gatherings of family and friends. It's also the time of year when it's easy to overeat. If you attended a BBQ and ate one too many of Uncle Joe's greasy burgers, you're probably kicking yourself right now. My best remedy?
Hit the gym first thing the next morning. You'll feel better about yourself, you'll be burning off some of those extra calories, and you'll be jump-starting your metabolism for the new day. High intensity cardio is the most effective way to burn fat. Do it consistently, work hard while you're at the gym, and a few little indiscrepancies will be forgiven.
A 130 pound woman can burn over 400 calories in 40 minutes at a good clip on the elliptical. Gotta be in the shower by 6:30am to make it to the office on time? Most gyms now open at 5:00am and many cities offer 24-hr fitness clubs. There's no excuse. Set the clock an hour early and burn those greasy burger calories away. I know you can Get Your Body Back...
Hit the gym first thing the next morning. You'll feel better about yourself, you'll be burning off some of those extra calories, and you'll be jump-starting your metabolism for the new day. High intensity cardio is the most effective way to burn fat. Do it consistently, work hard while you're at the gym, and a few little indiscrepancies will be forgiven.
A 130 pound woman can burn over 400 calories in 40 minutes at a good clip on the elliptical. Gotta be in the shower by 6:30am to make it to the office on time? Most gyms now open at 5:00am and many cities offer 24-hr fitness clubs. There's no excuse. Set the clock an hour early and burn those greasy burger calories away. I know you can Get Your Body Back...
Saturday, June 17, 2006
Your Reason Why...
It's so difficult to stick to a program when you don't have a strong reason why...
While I was in a Body Transformation Challenge, you couldn't tempt me with junk food, you know, those empty yummy calories. Imagine being faced with 2 choices; birthday cake, or $10,000? Or how about buffet Sushi or $10,000? Of course I didn't know if I was going to win the $10,000 if I didn't eat the extras, but I sure knew that I wasn't going to win it if I did eat the extras. So the choice was clear.
Now that I'm not gearing up for a contest, the choices are a little more grey. Who really cares if I lose a few more pounds? Will it really matter to me or anyone else, if I reduce my body fat percentage by another point? I look pretty good, I wear my clothes pretty well, I feel pretty healthy right now. Why worry?
Finding your reason why is one of the most important aspects of your program. For some, buying a new bathing suit is enough to get them onto better nutrition and fitness habits. For others, there has to be a stronger reason. How about signing up for the next 5 or 10K? That might get you motivated.
Whatever your reason, it has to be personal and valid to you, not to anyone else. Dig deep to find the thing that will motivate you to stick with your program. Commit to one more day of consistency. If you suffer a setback, you'll have that important reason why to return to.
While I was in a Body Transformation Challenge, you couldn't tempt me with junk food, you know, those empty yummy calories. Imagine being faced with 2 choices; birthday cake, or $10,000? Or how about buffet Sushi or $10,000? Of course I didn't know if I was going to win the $10,000 if I didn't eat the extras, but I sure knew that I wasn't going to win it if I did eat the extras. So the choice was clear.
Now that I'm not gearing up for a contest, the choices are a little more grey. Who really cares if I lose a few more pounds? Will it really matter to me or anyone else, if I reduce my body fat percentage by another point? I look pretty good, I wear my clothes pretty well, I feel pretty healthy right now. Why worry?
Finding your reason why is one of the most important aspects of your program. For some, buying a new bathing suit is enough to get them onto better nutrition and fitness habits. For others, there has to be a stronger reason. How about signing up for the next 5 or 10K? That might get you motivated.
Whatever your reason, it has to be personal and valid to you, not to anyone else. Dig deep to find the thing that will motivate you to stick with your program. Commit to one more day of consistency. If you suffer a setback, you'll have that important reason why to return to.
Friday, June 09, 2006
Consistency
One of the most useful keys I can pass along is to develop a habit of consistence. It's human nature to like variety and excitement and, that being the case, people are often reluctant to eat the same things day after day and follow an excercise schedule. It seems so boring! You know what's exciting? It's not a different potato chip variety every day...it's having a beautiful body. The challenge is believing that you CAN have that beautiful body back, that you CAN be lean and smooth, that the fat CAN disappear. I've seen it happen. I literally watched my (chunky) legs disappear day by day. So, if you have to just follow along a little blindly for now, do it. Trust in the process. Our society is used to asking for quick, cheap and easy solutions, even though we know it doesn't really work that way. Work your program, stick to the basics, plod along - it's what your body needs to achieve the results you want. One day at a time...
Thursday, June 08, 2006
12 Weeks and Counting
Hi all, I started a new 90 day Challenge, so that I can chart my progress here for all to see and be inspired! Because I'm all that? No, because anything I can do, so can you! I know that losing weight can be tough - especially if you're trying to tough it out alone. So DON'T Do It Alone. Visit my blog daily, where the real world lives. You know, just when you've got a good system going, your car breaks down and you can't get to the gym on time. Or there's a birthday cake at the office, ready to de-rail your efforts at eating healthy, nutritious foods! Hey, you're not alone. This works best as a TEAM effort, remember the acronym, Together Everyone Achieves More. Let's do this thing together! You'll see how much easier that is and how much better your results will be! I'm a real person, struggling with the same challenges that you are in daily life. My claim to fame? Not much, just that I Did It, and I can show you how too. To see my before and after pics online, go to www.bodywise.com. Also, check out my weight loss website at www.herwisebody.com. And let's get this party started...
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