• July 13, 2019 /  Fitness

    Last year I had a number of clients who started stubbornly on the Atkins diet despite my warnings. Immediately I saw almost profound results in their weight loss. I reminded them it was the loss of water weight, and warned of the strain on the kidneys and the high cholesterol risk.

    During this time I was mastering my yoga practice as a complete vegan but found that my immune system had been profoundly compromised and I was currently on my third cold for the fall season.

    Atkins was in the media again because of new study results indicating lowered cholesterol. I went to the Atkins book yet again with a more open mind, and decided to try the diet. I liked the contrarian view point to the current AMA position of the low fat diet, which seemed to be producing a society of increasing obesity. Atkins view of sugar as the culprit making you fat, not fat, made sense and the extra work from all the protein for the kidneys… it’s benign. I wanted to use his diet as a tool to get myself entirely off of any sugar.

    I started out on the high protein, low carb aspect of the diet. As I reintroduced the animal proteins into my diet I could feel myself get stronger and the colds, finally stopped. I also saw my muscle bellies start to open and swell again. The cold of winter was not as painful as it had been while on my vegan diet.

    I then summoned up the courage to start bringing fats into my diet, including bacon, egg yolks, cream cheese, heavy cream, whipped cream, even bacon rinds. On a daily basis I would marvel at having eaten these “forbidden foods” only to awaken the next day thin, svelte. I couldn’t believe this, result! I was loving eating all these foods so familiar yet banished since…childhood

    I was in full swing eating the high fat, high protein, low carb diet at the time when the pictures on my website were taken. I felt strong, but I had no energy!!! My walks on the beach were lethargic, I had to force myself to go that extra mile. I was thin but I felt like a beached whale. My love affair with Atkins continued a few more months. I followed his prescriptions religiously.

    Eventually I had to add more carbs, I needed more energy. By carbs I mean vegetables, salads and whole grains. At this point I gained back the total of two pounds I had lost on Atkins. Body fat went from 16% to 18%, my energy was better. After 7 months I decided it was time to get the blood checked out and to my horror discovered that my cholesterol which had always been around 150 had rocketed up to 300!! Luckily my HDL to LDL ratio was still at a healthy level. Thanks to my forcing myself to exercise, I kept my HDLs high.

    I immediately started drinking hot lemon juice with cayenne pepper every morning to clean my blood. I have now thrown away all the high fat foods and have once again, come back full circle to moderation and balance. A balanced diet. It takes a little more discipline but my energy is back and I can now eat the same meals as my husband so dinner preparation is simpler. My weight has not changed since I gradually introduced the carbs. I avoid at all costs the “white foods” flour, sugar, milk. I drink unsweetened soy milk I avoid foods in packages, boxes and bags. I feel a fine layer of fat but that’s okay its winter, I need it, and in the summer, heat always melts it off. I am completely off sugar and alcohol to keep blood sugar low.

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  • Buying Lifetime Fitness Equipment

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    June 23, 2019 /  Fitness

    Lifetime fitness equipment may not be a term that you are familiar with when you look into buying fitness, but after you look around a little bit you will realize the importance and meaning behind lifetime equipment. Lifetime fitness equipment is another way to say that the equipment you are buying has a lifetime warranty, and you want that! As you are probably aware, you are not easy on the equipment that you exercise with. Over time it is very common for equipment to break down and no longer function like you need it to so that you can achieve the very best work out. Read the rest of this entry »

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  • Do Not Let Business Travel Disrupt Your Fitness

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    June 19, 2019 /  Fitness

    You have your ticket, you are packed, and the airport van is picking you up for your next business trip. Leaving Sunday afternoon and returning Friday evening has become routine over the last couple of years. You ran your errands and spent time with the family. You managed a brief workout early Saturday morning so you could attend the kid’s soccer games and birthday parties. Business travel is difficult. Lately you are feeling your clothes tightening around your waste. It has not gotten to the point of buying new clothes, yet. Ask yourself if this sounds familiar. There are more and more business professionals challenged with stressful jobs compounded by stressful travel. Surely, this takes a toll on the family and personal life[1], but even more important it could be destroying your health. When your health is gone, your family and job is in jeopardy.

    Health and fitness for traveling business professionals is a serious concern, “But it is also a source of a variety of stresses, often overlooked or denied by both organizations and travelers themselves. The World Bank, studying its own travelers, discovered that both their physical and mental health-care claims were significantly greater than those of nontravelers.“[2] The typical executive travels 3-5 days per week. They eat ninety-five percent of their meals in airports, restaurants, or fast food establishments. They eat late while entertaining clients. Most of them do not exercise on the road even though gyms are available in hotels. In addition, most traveling business professionals do not get the deep sleep they need. Any medical professional, or fitness expert, will tell you this lifestyle is a recipe for disaster.

    There are several resources offering ways to eat right and workout while traveling.[3] Videos abound on exercises you can use while traveling.[4] Still with all this information available, the vast majority of business travelers fail to eat right and workout on the road. Why is this? The problem is more behavior than access to good food and workout facilities. The solution is more education about fitness, not more facilities, workouts, and supplements. People who understand “why” about anything tend to accept and change more than those who do not take the time to understand a subject. Think about this principal. Continuing education is designed to make you more proficient at your job. The more you know and experience the more valuable you become to your employer. Your self-worth and self-esteem increases. This is true when it comes to fitness. The difference is you are your own boss. Here lies the root cause of the problem. If fitness is not a priority in your life, you have too many irons in the fire, you are stretched thin, and now your travel time takes up twenty percent of your waking hours, then you will put fitness on the back burner. The next thing you know you are twenty-five pounds heavier, your body fat percent is nearing obesity, and you have little energy at the end of the workday. At this point, your doctor informs you that your blood pressure is elevating and recommends blood pressure medicine.

    A CEO who has all the distractions mentioned earlier recognizes the problem, does not drop everything, and still attacks the specific problem. They would contract a professional, e.g. lawyer, CPA, or consultant to help them filter through all the information and establish a good plan to attack the problem. These professionals allow the CEO to attack the problem while dealing with all the distractions, and still achieve his/her goals. The traveling businessperson should have the same approach to solving their fitness problem. Their professional is a private personal trainer, or fitness consultant.

    Private personal trainers have the ability to provide you the right amount of information you need at the time you need it without you spending large amounts of time researching nutrition or exercise routines. They have the ability to assess your current fitness level then design a nutritional and exercise program that works for you. In addition, they can continually assess you, and make changes that will allow you to progress. Good private personal trainers have the ability to council behavior as well as design programs. They hold their clients accountable the same way a CEO uses a consultant to help them maintain accountability for a strategy. In most cases, a private personal trainer is more expensive than a gym personal trainer, but offer services that are more customized and personal. They are normally much less expensive than business consultants. You should consider a private personal trainer as an investment not an expense, the same way a CEO considers a consultant as an investment. So if you are traveling how can a private personal trainer help? You sure are not going to pay them to travel with you. The good news is technology helps to solve this problem.

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  • Fitness Programs

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    June 14, 2019 /  Fitness

    Fitness is a state of the human body that allows it to function up to its full potential. It is the ability to do regular jobs without any strain, while being alert and energetic enough to endure any stressful activities. It is basically a condition wherein, all the major parts of the body, heart, lungs, kidneys, liver, bones and muscles are in proper working condition. Read the rest of this entry »

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  • Physical Fitness

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    June 11, 2019 /  Fitness

    Physical fitness is a necessary requisite for leading a healthy and an active life. It not only improves the strength and endurance of the body but also the lifestyle of a person. Physical fitness is difficult to maintain, especially amid the stress and strain of contemporary lifestyles, with little scope for exercise and recreation. Read the rest of this entry »

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  • Dieting and Fitness

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    June 10, 2019 /  Fitness, Food

    A lot of people these days are getting a bit more health and fitness conscious. But it does not just stop there. These health and fitness nuts have one common goal and desire to sculpt their bodies into shapes fit to be flashed on magazine covers. Because of that, fitness centers like health gyms and spas have been flourishing all over since these establishments provide what these health and fitness buffs want and need.

    The domination of weight loss merchandises, exercise machines, and other fitness and health paraphernalia is getting pretty much evident as it gains control over communication waves and has made its way into our households. And yet, as you would most probably already know, exercise alone will not give you the beautiful body you have been wishing for. Being body beautiful requires a specific degree of responsibility and discipline, not just with training and exercise, but also with your diet. To be completely immersed on the road to health and fitness, you will need to pair up exercise with the proper diet. And proper diet means knowing what food to eat.

    Having a proper diet is just as vital as getting adequate exercise. Dieting or choosing the right food to eat offers a person the important nutrients that he needs in order to repair muscles that have been damaged or worn out, and helps such muscles to develop and be restored in a healthy manner. In short, one should never take dieting for granted. The popularity of keeping fit has given rise to the creation of several health programs and strategies for dieting from many health and diet experts. The high-fat diet and the high-carb diet are among those popularized diet strategies that have invaded our suddenly health conscious society. And so the big question now is which of the two diets is better and more effective? To answer this, let us first dissect the basic differences between the two diets.

    A high-carb diet is that which requires a person to concentrate on ingesting only foods that are rich in carbohydrates. While presumably so, a high-fat diet is that which sanctions foods that are rich or high in fat. Now, we all know that carbohydrates are high in glycogen, and this element gives a person a rather high level of energy. Fats, on the other hand, are the richest calorie source.

    But the most important thing to keep in mind is that no matter what diet you follow, the one that will work best for you is the one that is right. Remember that our bodies react differently to stimuli. So to have a fit, healthy, and sexy body, stick to the diet that satisfies you best.

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  • Keeping a Fitness Log For Weight Loss

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    June 8, 2019 /  Fitness

    Losing weight is difficult, but one thing that can make it easier is looking at where you have been and how far you have come. This is what a fitness log is for, and many nutritionists and personal trainers encourage their clients to use them. A fitness log will allow you to keep track of what you are doing and what kind of progress that you have made. Putting together a fitness log will be enormously beneficial to you if you want to lose weight and get fit!

    While there are many different fitness logs and workout journals that you can purchase at the bookstores and hobby shops, you will find that you can just as easily use a normal notebook. Just remember to date every page and soon enough you are going to have a lot of data that is quite valuable to you. You do need to keep up with it every day, and the more information that you put in, the more useful it will be.

    When you are interested in keeping a fitness log, what should go into it? One of the easiest things to record from day to day is going to be your weight. Weigh yourself every day at the same time and you will soon be able to see what your progress is like. While your weight is going to fluctuate from day to day, there is going to be a clear line of progression that allows you to figure out how well you are doing. You may also want to record how you feel that day and whether you feel that your health is going. This can be an instrumental factor in tracking what affects your weight.

    Another thing that you can put down in your fitness log is what kind of food you ate that day. Even the act of writing down all the food that you eat can make you more mindful of the dietary choices that you are making. Even if no one looks at them but you, you will find that you are in a perfect place to see how what you eat affects how much weight you lose or how much weight you gain. Having a record of how different foods affect you can also help you make better food decisions in the future.

    Keep track of your exercise routines as well. When you keep track of them, you are going to be able to figure out what kind of routines work well for you and which ones strain you too much. You will also be able to see how consistent you are being about your workouts and whether you are sticking with your goals. You can always mark of a successfully completed week through stickers or a star in your fitness log.

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  • Becoming a Personal Trainer

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    May 27, 2019 /  Fitness, Food

    I talk to a lot of people who are interested in becoming personal trainers. In this article, I will briefly share some thoughts on motives, attitudes and resources if you are thinking of becoming a personal trainer. I would recommend that you start by getting a legitimate certification. You can research the internet or talk to personal trainers at health clubs or private studios. As a suggestion, you could check out the International Association of Resistance Trainers, ISSA or ACE. These three certification organizations can be found on the internet and have several areas for you to consider. When considering a legitimate certification program, check out personal training / liability insurance.

    Be sure that the certificate you earn will have clear guidelines on how to purchase insurance once you actually start to train clients. There are many fitness certifications that are not recognized by any insurance companies, stay away from these. If you choose to train without insurance, you are taking a big risk. Depending on the physical location of where you will train your clients (club, private training studio, corporate fitness center) you will need to check with their individual requirements regarding acceptable certifications and insurance policies.

    After you have done your research on the above issues, if you are still interested, get started today! Whether you remain interested (out of the people who go into fitness training, many more drop out than stick with it) you can always use the information to further your own personal fitness programming. I believe that your initial training / certification will never be a waste. You will want to check out other certification programs later (may be required based on place of employment) in order to get plenty of exposure to all the different training methodologies.

    Try to stay grounded – many programs are not that reality based. With any training information, ask yourself the question: How will I use this for my own, as well as my clients, fitness program? I have many doctors, other trainers and people with sports / human performance degrees who hire me to help with training issues. The rubber hits the road when you have a client who is depending on you to give them a cardio, strength training, eating, supplementation, injury recovery and / or flexibility program complete with personalized scheduling. You do not need to have all the answers but try to establish your own process for giving them the answers or effective referrals for what they need.

    Not knowing what your previous experience is regarding working with people in general, I would suggest that you assess what your tolerance is for complainers and whiners as there are so many issues for so many people that you will need to address at some level (as a fitness professional). If you want to be a good trainer, you need to commit to the total client. I think too many trainers end up wanting to legitimize their own training priorities and believe that by becoming a personal trainer / fitness professional, they can focus all their time on themselves (not an acceptable mindset). They should stay out of personal training if they are not ready to commit to their clients. Do not fall prey to canned programs or using a cookie cutter approach for everyone you will train.

    I come from a human service background (double major in Social Work / Criminal Justice) and worked my way up to manager in a juvenile diversion program over a period of 10 years before getting into personal training. BUT, in the first three years of being a personal trainer, I placed in three international personal trainer contests. These were great experiences but in all three instances, success was based on the commitment to the client more than caring about winning any contests.

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  • Why Diet Fitness Often Fails

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    May 26, 2019 /  Fitness

    We all know that people fail on their diet fitness and sometimes we wonder why. After all sometimes the people that fail the worst are the people you would have thought would make it.

    There are a number of factors why diet fitness either works or doesn’t. One in three adults are trying to lose weight at any given moment and while not surprising that we are very good at attempting to lose the weight we are not so good at succeeding.

    Even for those that achieve their weight loss within five years almost all dieters will gain back the weight they lost and sometimes they will gain back even more.

    Weight loss researchers have been spending a great deal of time trying to discover why diet fitness has such a high failure rate and although each of us finds success and motivation our own way they have come up with some ways to maximize your rate of success.

    1. Don’t set unrealistic goals – if you want to set yourself up for failure all you need to do is set goals that are simply not achievable. Remember a slow and steady pace wins the diet fitness race.

    2. Lack of future planning – another common mistake is to not have planned in advance. It’s a proven fact that no matter what the goal is when you make a when, where, and how plan you have a 75% chance of success. When you know what your goal is you are much more likely to stick to your diet fitness plan.

    3. Socializing – this is one of the top three reasons that a person will fail with their diet fitness plan. People’s social lives come first and when diet fitness interferes socializing wins out.

    4. Deprivation – when a person feels deprived of a certain food and the diet fitness food takes longer to prepare, costs more, or isn’t as tasty as the less healthy food the unhealthy food will often win out.

    5. Portion Size – another big pitfall in the diet fitness game is that it is common to underestimate the actual calorie count in foods and to overestimate the number of calories you have burned through your exercise program.

    Studies have shown that diet fitness plans that are simple and easy to adhere to have the highest success rate. Studies have also shown that women are much more likely to be successful than men simply because there is a much greater stigma for women that are overweight than for men.

    Studies have also shown that those that have the most success with their diet fitness plan concentrate more on increasing the burn of calories and less on the reduction of calories. This just makes good sense since to rapid a reduction of your calorie intake will scare the body into starvation protection mode.

    A coach or mentor is also an excellent way to stay on top of your diet fitness. There’s no need for your coach to be a nutritionist, or a personal trainer. It can be a doctor, spouse, friend, or anyone else that you feel support your goal and will help lift your spirits and keep you on track.

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  • Muscle and Fitness Go Hand in Hand

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    May 20, 2019 /  Fitness

    Believe it or not, there is a formula to muscle and fitness.

    I know that sometimes the fitness industry can be quite confusing. As you start your search for your fitness solution, you are flooded and bombarded by all of the “quickies”. If you aren’t familiar with this term in reference to fitness, it is probably because I started using it myself. I use it in reference to anyone that is looking for a quick sale, and have no care for truly helping their customer get the muscle and fitness solution that they want. I am going to help you to find some focus and direction to guide yourself through the storm to your muscle and fitness potential. Read the rest of this entry »

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