Fitness Gimmicks: Buyer Beware

There are multiple fitness gimmicks launched and sold every year promising immediate weight loss, six-pack abs and profound results without having to do any work.  Every product launched stands to make millions because the general public desperately wants to believe in quick-fix promises.  Reflecting back, I can recall multiple products enjoying a successful sales cycle of about two years. This is just long enough to sell millions, and approximately how long it takes for real consumer feedback to disseminate and confirm the fact that these products do not make good on their promises. 

Buyer beware, these miracle products tiptoe around false advertising with total precision.  New gimmicks are brought to market often for the simple reason that people keep buying them.  The infomercials are slick, and the fitness models in them are attractive and convincing.  No one seems to pay much attention to the small disclaimer print on the bottom of the TV screen where things like "Results May Vary" or  "Results Not Typical" are always stated.  Take notice of what gimmicks are available for purchase today, two years from now they will be gone.  New products will have taken their place, with even more remarkable claims.

If you can manage to not fall under the spell of slick advertising and beautiful models, you may realize the following basic truths:

1. Exercise equipment does not force you to exercise, you must choose to use it.
2. Nearly every person doing consistent abdominal work has six-pack abs.  Six-pack muscle definition, however, cannot be seen if there is significant body fat covering the muscles.
3. Yes, certain detox diets & cleanses provide weight loss, but it is NOT due to the product, it is due to the reduction of calories being consumed over the process of detox/cleanse. Results are temporary!
4. Yes, weight loss can be achieved via unique exercise/dance type videos, but it is NOT due to the specific video/program format.  Weight loss has much more to do with the fact that one is moving/exercising and burning calories than the fact that it involves a stripper pole, Latin dance rhythms, etc.
5. If something sounds to good to be true, it probably is.

Please be responsible with your health & fitness purchases. Before buying the next greatest thing on the market, ask yourself if you have seen something similar before.  Chances are good that you have as many ideas are recycled over time. Understand that gimmicks do not withstand the test of time.  What does withstand the test of time is the truth.  The truth is that within the past century or so, we have learned that proper diet and exercise provide the real promise of optimal health.  Proper diet and exercise require real thought, effort and commitment.  Sadly, there stands to be no money made on this basic concept, therefore, it will not be advertised to you anytime soon.

Ironman: Lessons Learned

I watched TV coverage of the the Ironman 2010 this past weekend. Many of the participating triathletes had incredible stories to tell, and tears streamed down my face as I watched many of them cross the finish line.  One was a self-described junkie that survived an attempted suicide in prison.  Another man in his seventies was there with his daughter as his supporting wing-man .  Every year, this incredible triathlon brings together individuals from different parts of the world for different reasons.  One common denominator, however,  is that they all share a willingness to endure extreme physical punishment that includes a 2.4-mile swim, 112-mile bike leg, and a 26-mile run to the finish line.

I fell in love with the people who had survived cancer, car accidents and previous race defeats.  The stand-out part for me was the pure resiliency of the human spirit.  We all possess a certain mental toughness we don't even know we have.  Most of us, living comfortably, don't ever tap into it. Should you, however, ever want or need to move beyond status quo, know that this toughness exists.  Once the body fully breaks down, the mind must take over, and the situation becomes mind over muscle.  Survival depends on it.  What does one do at the breaking point?  Crumble and quit, or search deep within and tap into the survivalist?  The bottom line is you have to want to do it.  The reasons why and the particulars as to how are personal and individual.

Most of us are not in touch with our inner-selves.  We tend to identify ourselves through our every day roles as wife, mother, employee, friend, volunteer, etc.  Honestly, these roles are not who we are.  The truth lies somewhere within the question "who were we born to be?"  Unfortunately, most of us do not pursue that personal truth as we have become so complacent playing everyday roles.  Ego can also hinder such pursuits, as ego will always try to attach itself to what is desired most by others.

Interestingly, many of the Ironman participants were operating far beyond ego. It didn't matter if they had to walk to the finish line, if they were disqualified due to finish time restrictions, or if they had to submit to quitting without finishing due to injury.  Every racer was taking themselves as far as they could humanly go despite unknown outcomes.  Beyond the pure discipline of training and achievement of incredible fitness for such an event, lies an incredible opportunity to more about one's self.  Do you know what extraordinary efforts you are capable of?  As the saying goes, without risk, there is no reward.

When we always play it safe, and when we don't seek out new challenges or strive for personal growth, we deny ourselves opportunity to better know who we are.  We are capable of so much more than we realize.  If we really understood this, wouldn't we all try to do more or work a little harder?  Although we may be deeply attached to outcomes, outcomes do not define us.  Instead, what we learn in the journey does.     

     

Emotional Association & Exercise

Over the past five years, I have worked with some serious exercise haters.  Initially, across the board, the mental state of mind is the same.  There is complaining, clock watching, eye-rolling and dread over whatever I would like them to do next in the way of exercise.    Thankfully, there is a mental progression with this. 

First, I see the instant gratification of someone completing their first workout.  New clients often share with me how much they were dreading it, but how happy they felt upon completion. After a few weeks time, I see improved moods in my clients thanks to the positive stimulation of brain chemicals.  I also hear about the improvement of sleep patterns. I am unsure if this is related to "feel good" chemicals being released into the body, or if it stems from stress reduction, where the mind can fall better into a relaxed state for sleep. Further down the road, I see clients progress to feeling great about their accomplishments, and being more energized.  Often, they fit and feel better in their clothes and others in their social circle see the positive changes as well.  This is where motivation kicks into high gear and exercise becomes a lot less like pulling teeth.

A point I cannot emphasize enough, is that for good things to happen, people must feel successful about their efforts along the way.  If initially, I am too demanding, or introduce too much difficulty to quickly, I run the risk of alienating the participant. Every meeting I have with a client is an opportunity to learn about them, their psychological make-up and what potential barriers exist in the way of their success. I take my job rather seriously this way, and I ask a lot of loaded questions as part of my fact finding.  The more I understand my client, then the better I can direct them towards success.  Every person is a unique puzzle and although nearly all share the same desired outcomes, the emotional perceptions, aversions and challenges among them can vary greatly.   There is no universal plan, or cookie-cutter approach to fitness.   

I am always up front with my clients about the progression they are going to experience, and how I am going to walk them through it.  I have seen eyes glaze over with my lectures during one-on-one sessions, but eventually once it is internalized and felt firsthand, they understand exactly what I had once been lecturing about.  I share that the direction is always forward, and that they will always be a fitness work-in-progress, but to also reflect back to celebrate where they started and how far they've come.  A common misconception is that it takes forever to get in good shape. The truth is it happens rather quickly with consistency.  The journey is every bit as mental as it is physical.

Why Aquatic Exercise?

Aquatic exercise opens up the exercise world to populations that otherwise might not be allowed to participate in exercise.  I, personally, love my landlubber workouts.  I, however, do not have any physical limitations dictating what type of exercise I can or can't perform. Thousands of others are not so fortunate.


Water exercise makes for a great workout, and at the same time, spares unnecessary stress on bones, joints and connective tissues.  Overweight individuals that have carried around excessive weight gain for years, may suffer from degenerative joint issues. Others may be one more step beyond having undergone hip or knee replacement surgery. 


The beauty of aquatic exercise is that water provides some resistance, but also some buoyancy.  Load/resistance can be added gradually to mitigate risk of injury to the lower extremities.  Buoyancy allows the exerciser to perform movements that defy gravity, and water, itself, provides a chance to increase the range-of-motion with many movements.  There is aerobic benefit to aquatic workouts and a wide variety of exercises can be geared towards shallow or deep water.  More exercise variety can be added via use of specialized equipment.  Such equipment might include aquabells (dumbbells for water), webbed gloves, kick boards, etc. 


As a professional participating in an aquatic workout, I notice the generalized resistance that water provides.  There is less muscle specificity with this type of workout than traditional resistance training.  I also notice a generalized, yet thorough fatigue once bearing my full body weight out of the water.  There is a certain delay in perceiving muscle fatigue in the water thanks to the gravity defying environment.  In other words, you do not realize your butt has been kicked until you journey out of the pool.

A well designed aquatic workout is thorough and will accomplish everything achievable in a typical gym environment.  Aquatic fitness classes can benefit seniors, arthritis sufferers, rehabilitation patients, overweight populations or those just seriously deconditioned. I firmly believe that there is some type of exercise enjoyable for everyone, and this is a great avenue for any exercise-hater to pursue.  Sadly, one can only fall in love with things through exposure to them and trying new things is often scary to creatures of habit.  Continue to "spread your fitness wings" by trying new things.  At minimum, help a newbie grow their fitness wings through consistent encouragement and by being a program of attraction for a healthy lifestyle. 

Orthorexia Nervosa: The New Eating Disorder

The October 2010 edition of The Idea Fitness Journal for A.C.E. Certified Professionals had a very interesting article on this newly recognized eating disorder. In summary, this eating disorder involves an extreme amount of self-discipline with a feeling of superiority over others less disciplined.  Suffering  individuals are attracted to a restricted or complicated diet that leads to an imbalanced diet.  The imbalance is due to extreme restriction or elimination of major food components.

An interesting tidbit about my job is that not only do I have to understand who I can work with as a client, but I must also have solid grasp on who I cannot work with.  The scope of my practice is clear, but the history of the person I consult with may not be.  Eating disorders fall outside the scope of my practice, so proper screening is required.  This new eating disorder is intriguing to me as two things clearly differentiate this from other disorders like anorexia or bulimia.  Orthoexia Nervosa sufferers have no fear of weight gain.  Second, it is as equally pervasive among males as it is females.  There are, however, common similarities between this and the other more historically recognized disorders.  Please click on the link to read the complete article:  http://www.ideafit.com/fitness-library/orthorexia-nervosa-a-primer?sourcecode=ACEIFJ
One thing clear is that where moderation isn't involved in a lifestyle, the potential for trouble lurks.  This could mean excessive exercise, extreme dieting or relationships being adversely affected as a result of such extreme behavior(s).  Extreme behaviors do not lead to balance or optimal health.  If any of these behaviors sound like yours, please be open to discussing with your physician.  Efforts to embrace a healthier lifestyle can turn extreme and the desired objective of positive effects can be lost. 

S.M.A.R.T. Goals

Right now, many people are contemplating their 2011 New Year's resolutions. Many fitness resolutions die within the first four weeks of a new year for many different reasons.  One obvious reason behind such failures is that the goals behind these resolutions are not S.M.A.R.T. in nature.  A powerful tool to use when attempting goals involving health & fitness is to make sure that the goal(s) created are S.M.A.R.T. 
This can be defined as follows:
Specific
Measurable
Attainable
Relevant
Time-bound

Goals set without these five parameters tend to be poorly defined and therefore, proper direction and focus towards attainment is lost.  Breaking down each component more specifically means:

Specific goals recognize why it is being created, the benefits of it, who is involved, what needs to be accomplished and where it will be accomplished.

Measurable means that with progression towards the goal, there should be a means to monitor progress.  If there is no measurement procedure, then it is difficult to tell if one is on track to meet the goal, or if efforts have to be redirected.

Attainable means that the goal being set forth must be achievable. Many failed attempts to reach a goal surround the fact that it was not realistic in nature.  When an attainable goal is set, it is much easier to visualize attainment, stay motivated and persevere in the efforts required.  Think about the person you know that swears they are going to hit the gym every day for two hour workouts.  That is not achievable for most and will lead to certain burnout.  Less really is more as consistent, realistic progress leads to success.  Remember that smaller goals always add up to bigger ones.

Relevant means that the goal should surround the needs and abilities of the person attempting it.  If you find yourself to be rather uncoordinated, then perhaps stay away from heavily choreographed group fitness or dance classes.  If you love cycling, then include group cycling classes, stationary bike or other cycling activities to keep things relevant. 

Time-bound means that there should be a time fence established on the goal.  If one wishes to lose 5 lbs, but does not define a time frame for doing so, then incremental steps to achieving it cannot be clearly established.  Making efforts time-bound helps build in accountability.

If you are gearing up to an improved you next year, then try the S.M.A.R.T. strategy and improve your chances of success. 

     

Physical Fitness Components

Physical fitness has four major components and industry experts are looking ahead into the possibility of a fifth that might include mind/body vitality.  I believe a quality fitness program will include focus on all of the components, not just one.  It may be relatively easy for an individual to achieve muscular strength or solid cardiovascular endurance, but those that work towards development of all four major components will become wickedly strong and healthy.  What are the four basic components?

Muscular strength
This is one component of muscular fitness. it is the maximal force that a muscle or muscle group can exert during a contraction. This strength is necessary for everyday functioning as we lift and carry items nearly every day.  The second component is muscular endurance, which is the ability of a muscle or muscle group to exert force against resistance over a sustained period. It represents the duration or number of repetitions that can be performed without fatigue.

Cardiovascular endurance
This is the maximal capacity of the heart, blood vessels and lungs to deliver oxygen and nutrients to working muscles so energy can be produced.  The higher one's cardio endurance, the more physical work can be performed before fatigue.

Flexibility
The ability to move joints though their normal full range of motion.  Good flexibility helps prevent musculoskeletal injuries, assists with good posture and provides functional movement.

Body composition
This refers to the body makeup and what portion of the body is lean body mass vs. body fat.  Lean body mass includes muscles, bones, nervous tissue, skin, blood and organs. These items positively contribute to a good metabolic rate and contribute to physical performance.  Body fat can be broken down further into essential fat and storage fat.  Essential body fat is thought to be necessary for maintenance of life and reproduction and is thought to be about 2 - 5% for men, 10 - 13% for women.  Storage fat has no real value and excess is associated with health issues including hypertension, type 2 diabetes and coronary artery disease.

If you want to embrace the "total health package", then solid emphasis should be put on all of the physical fitness components.  Consultations and workouts I bring to my clients will include all.  I do not desire for my clients to get into good shape, I want them to get into great shape. The group fitness classes I teach also include these elements as I want every class participant to experience a complete workout and feel exhilarated throughout. 

Try not to settle into the rut of concentrating on one or two activities that develop only one or two components of fitness.  Instead, challenge yourself to develop further by taking your fitness to the next level. Widen your scope of efforts and experience better health.    

Crummy Health Equals Crummy Life

It is better to be proactive with your health than reactive. I work with many high risk individuals who can only wish they intervened earlier on behalf of their own health. They have given me a meaningful glimpse into the future. Poor eating and lousy exercise habits cost us our health and eventually, quality of life. One of the hardest things for me to see is someone taking their health for granted. Word to the wise: Once your health is gone, it can be gone for good. A price cannot be put on quality of life, and honestly, an unhealthy lifestyle is rather pricey. I shall elaborate.

If you are a smoker, are overweight, or take even one medication, you can expect to pay 50% more on your health insurance premium (in the individual market). This cost otherwise gets passed along to the employer of such individuals in group plans. Most health plans require a doctor visit co-pay, which may be expensive depending on the insurance plan and chosen deductible. Do not forget to include the co-pay on prescription medications, which, may or may not be covered by insurance altogether. Please also don’t forget about astronomical laboratory fees for blood work, etc. Start increasing the number of doctor visits and medications, and the costs add up quickly. Start getting into more serious health issues such as Diabetes, heart disease, or cancer and more medical specialists, office visits, medications and tests will be required. Even worse, secondary medications may have to be prescribed in order to control one or more side effects created by the primary prescribed. Ugh!

What people must realize is that their choices today will affect the quality of their life later on. Unnecessary weight gain now could mean a knee replacement or another degenerative, orthopedic issue in the future. Poor diet now will likely lead to high cholesterol and high blood pressure later. A sedentary lifestyle today will mean an even more sedentary lifestyle later in life.

The best defense with your health is a good offense, so get going NOW. Really, what are you waiting for? If you want to keep the total cost of your health ownership down, and the quality up, positive changes have to be made now. You will later reap the benefits of any positive investments you make today. My father passed away in his fifties due to poor lifestyle choices. I, however, am doing things differently to ensure that family history ends with him. Will you responsibly intervene in the legacy of your family’s medical history and on behalf of your health?

Look far into your future and decide if you want to be an active, healthy retiree playing with your grandchildren and traveling about, or if you would rather scuttle around coping with chronic pain in between doctor appointments and trips to the local pharmacy. You have a choice today, make the right one.

Overcoming Unhealthy Thinking

As a fitness professional, I regularly encounter individuals that have carried unhealthy thinking, patterns and problems from childhood straight into adulthood. Such problems might include distorted body image, emotional eating, or hyperfocus on scale weight. Often, such individuals have been told by family members that they would look great if they could just lose 5 more lbs., or how good they would look if they hadn’t inherited the family thighs, rear end, etc. Others have weighed themselves multiple times a day for years and with every fluctuation of the scale, beaten themselves up over it. These behaviors are self-punishing and unproductive, yet very common. I strongly believe that there is much more surrounding weight loss and wellness that requires redirection of thought and elimination of negative self-talk.

I work hard to help my clients reframe how they look at their efforts in weight loss and exercise adherence. This is a challenge for me every day as old habits die hard and especially those that are deeply rooted. Sometimes I witness break-throughs, where I see new thought processes emerging, only to see old ones re-emerge a week later. The bottom line is that it takes six months to establish new behaviors. It takes real commitment to graduate into healthier, more balanced thinking. Old habits are not created overnight, and they shall not be undone overnight either.

In an effort to help my clients reframe how they view themselves and their efforts, I encourage them to do the following:

• Reward yourself to doing something right. Most people excel at beating themselves up when they experience failure, but no one rewards himself or herself for a job well done (especially women). If you eat better for a month, or exercise regularly for two weeks, then reward yourself for doing so…just don’t make it a food related reward.
• Look back (often) at where you started from to measure your success. Are you less fatigued walking up stairs or across a parking lot? Fitting better in your clothes? Sleeping better at night? Eliminated any small, nagging pains? Review your progress and celebrate victories along the way.
• Confront the people in your life that sabotage your fitness efforts and ask them for their help. Make them an ally instead of an enemy. Tell them that you are a "work in progress" and that you are doing the best you can and how they can help you do better.
• Embrace a healthy lifestyle and a new thought process that focuses on the long term. Do not decide to drop a few pounds or start exercising in order to fit into a bathing suit, look good for a high school reunion, etc. Events come and go, and then what? Do it because it is the right thing to do for your health today, tomorrow and beyond.
• Honor your emotions and try to process them versus "stuff" them down with food. Food is supposed to nourish and provide fullness, not to fill emotional voids. Try to sit with your feelings and process them to seek better understanding before running to food as an answer or consolation.
• Surround yourself with other people on a similar journey and share with each other what works and what doesn’t. Find someone as motivated as you, or more motivated and rally around each other. This helps build accountability and support.

In summary, there is a definite mental process that occurs with the physical and should be embraced every bit as much. A healthy lifestyle will include feeling good about one’s self, honoring one’s body, and being the best possible at any given age. These aspects far outweigh "scale weight" and add much more to the overall package of happiness and self-satisfaction. Also, remember that the act of "trying" is an important one, and that often we learn from failures when we experience them. So, embrace any failures along the way in your fitness journey as learning experiences and move on.
　
　
　
　
　
　
　

Eating Out & Eating Healthy

The truth is that eating out does not automatically translate to unhealthy eating. Consistently eating out, however, may require a little more thought and strategy. Some solid suggestions below are provided from mypyramid.gov

• As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
• Ask for whole-wheat bread for sandwiches.
• Start meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.
• Ask for salad dressing to be served on the side. Then use only as much as you want.
• Choose main dishes that include vegetables, such as stir-fries, kebobs, or pasta with marina sauce.
• Order steamed, grilled, or broiled dishes instead of those fried, or sautéed.
• Choose a "small" or "medium" portion. This includes main dishes, side dishes and beverages.
• Order an item from the menu instead of heading for the "all you can eat" buffet.
• If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:
• Order an appetizer or side dish instead of entrée.
• Share a main dish with a friend.
• If you can chill the extra food right away, take leftovers home in a doggy bag.
• When your food is delivered, set aside or pack half of it to go immediately.
• Resign from the "clean your plate club" when you’ve eaten enough, leave the rest.

• To keep your meal moderate in calories, fat, and sugars:
• Ask for salad dressing to be served on the side so you can add only as much as you want.
• Order foods that do not have creamy sauces or gravies.
• Add little or no butter to your food.
• Choose fruits for dessert most often.
• On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.

　
Source: www.mypyramid.gov

Understanding Osteoporosis

Osteoporosis can be defined as low bone mass and poor bone structure that can lead to an increased risk of fractures. Although osteoporosis can occur at any age, it is most common amongst people over 50 years of age. After the age of 30, our bones begin to gradually lose minerals at a small rate every year (under 1%). This small amount does add up over time and explains why people experience low bone density in their fifties.

Risk factors surrounding the disease fall into two basic categories, those that can be controlled and those that cannot. The following information comes from Winters-Stone,Kerri. Action Plan for Osteoporosis. USA: Human Kinetics, 2005.

Risk factors you cannot control:
-Being female
-Being thin or having a small frame
-Advanced age
-A family history of osteoporosis
-Being postmenopausal, either early or surgically induced
-Low testosterone levels in men
-Being Caucasian or Asian, although African Americans and Hispanic Americans may be at risk as well

Risk factors you can control:
-A diet low in calcium
-An inactive lifestyle
-Cigarette smoking
-Excessive use of alcohol

Risk factors you may be able to control:
-Abnormal absence of menstrual periods (amenorrhea)
-Anorexia nervosa
-Use of certain medications, such as corticosteroids and anticonvulsants

The best mode of diagnosing osteoporosis is done via DXA, or dual energy x-ray absorptiometry.  In short, this shows how much mineralization exists in certain bones. This mineral density testing is an accurate gauge of actual bone strength. Stronger bones are less likely to fracture. The best way to avoid fractures is to avoid falls. Exercise that includes resistance training works both to assist in retaining bone density and improving balance. This reduces the risk of falls and subsequent fractures.

Scores associated with bone density testing are age group comparisons (Z-scores) and also (T-scores) which is a comparison made against a healthy 25 – 30 year old person of similar ethnicity, gender and race. There is more you can research to better understand actual scoring criteria and accuracy of other testing.

The National Osteoporosis Foundation recommends a bone density test for the following:
-All postmenopausal women under age 65 who have one or more additional risk factors for osteoporosis (in addition to being postmenopausal and female)
-All women age 65 and older regardless of additional risk factors
-Postmenopausal women with one or more fractures (to confirm diagnosis and determine disease severity)
-Women who are considering therapy for osteoporosis if bone density testing would facilitate the decision
-Men or women with one or more of the following: prolonged exposure to certain medications, such as steroids used to treat asthma or arthritis, anticonvulsants, and certain cancer treatments; chronic disease that affects the kidneys, lungs, stomach, and intestines and alters hormone levels; or low levels of the sex hormone testosterone

In summary, understanding your family history, risk factors and early evaluation will offer the best approach to preventing or postponing the onset of osteoporosis. As always, discuss your family medical history and any concerns you have with your physician.
　
　
　

Fitness Axioms

I am not the proud creator of any of these fitness expressions, but use them regularly as a fitness instructor and have given some serious contemplation as to what they mean.    These are some of my favorites, I hope you enjoy them as much as I do.

"Pain is weakness leaving the body."
Yes, it really is.  This can be interpreted literally as you push through physical challenges and endure pain in order to become a physically stronger person.  This can also be interpreted more figuratively, in a mental regard.  Every physical challenge met with success creates a positive mental sense of well being.  Perceptions of being weak or incapable of pushing through adversity begin to fade away through repeating the process.

"Can't means I won't."
Very true, like it or not!  If you find yourself repeatedly saying "I can't", then you have made a conscious decision NOT to TRY.  Explore the number of times you say "I can't" in any situation, and look beyond those words every time you use them.  Is it really true that you can't, or is it more honest to say you don't feel like trying, it will be work, time consuming, etc.?  Stop putting self-limitations on yourself with the "I can'ts", and I guarantee you will be more productive and feel much better about yourself and your many accomplishments.

"You are stronger than you think." 
Everyone really is stronger than they realize.  We can only push ourselves so far, yet for instance, a fitness instructor seems to always be able to push us just a little bit further.  Typically, the brain wants to quit on us long before the body has to.  The minute we "feel the burn" or weakness, mentally we just want to stop.  Perhaps this is self-protection & ego.  The truth is, however, that the brain will want one to quit long before true muscle failure.  So, you really are stronger than you think!  Believe that you are stronger than you can even recognize and push yourself to 1 more rep, 10 more seconds, and so forth.

"Fake it 'til you make it."
Try this.  Perhaps you aren't the most coordinated person on the planet.  Embrace whatever it is being asked of you in the fitness world and give it a try.  Maybe you won't start off at perfect, but BELIEVE that you will eventually be successful.  Ultimately, whatever you struggle with will improve.  It could be balance, coordination, or body control or another element.  Act "as if" and a progession of improvement will eventually occur. It is surprising how far you can take yourself with this simple approach. FYI, other people will notice improvement in you long before you do.  Be patient with yourself and don't quit.

"Hard work = results. Results = motivation."
Most folks starting a fitness program quit before they find what I call "the hook".  I define "the hook" as results.  If you are willing to put in hard work for 6 to 8 weeks, then you are going to be rewarded with results.  It is so much easier to be motivated when you get good results.  Unfortunately, those that quit early, or do not put in the hard work, do not reach the point in time where results appear and motivation really kicks in.

"Save the drama for your mama."
Whining, negativity & mental resistance never avail good outcomes.  Try putting energy normally spent on those things into being positive and embracing a can-do attitude instead.    Consciously decide to burn more calories on being positive instead of negative. Don't rain on anyone else's parade with drama, sob stories and excuses.  Decide to try, and decide to be the best that you can be.  

I hope you can draw strength and insight from at least one of these.  If you don't, pass them along to someone else!      

Self-efficacy & Exercise

Here comes a rather long blog entry, but I hope you will take the time to read it. I think you may find this entry interesting.

The term "self-efficacy" is not thrown around much in health & fitness circles. It is typically reserved for the world of mental health/psychology. Once I discovered this component of psychology, however, I realized in hindsight that I achieved most of the self-efficacy I have today as a direct result of my experience with fitness. I also thought about the infinite possibilities of repeating that process with children that suffer from low self-esteem.

For background on this subject matter I am including an excerpt that nicely summarizes the topic. Note that this is just a summary. More complete definition and related information can be obtained from the source website.

Summary
Perceived self-efficacy is concerned with people's beliefs in their capabilities to exercise control over their own functioning and over events that affect their lives. Beliefs in personal efficacy affect life choices, level of motivation, quality of functioning, resilience to adversity and vulnerability to stress and depression. People's beliefs in their efficacy are developed by four main sources of influence. They include mastery experiences, seeing people similar to oneself manage task demands successfully, social persuasion that one has the capabilities to succeed in given activities, and inferences from somatic and emotional states indicative of personal strengths and vulnerabilities. Ordinary realities are strewn with impediments, adversities, setbacks, frustrations and inequities. People must, therefore, have a robust sense of efficacy to sustain the perseverant effort needed to succeed. Succeeding periods of life present new types of competency demands requiring further development of personal efficacy for successful functioning. The nature and scope of perceived self-efficacy undergo changes throughout the course of the lifespan.

Source:
Bandura, A. (1994). Self-efficacy. In V. S. Ramachaudran (Ed.), Encyclopedia of human behavior (Vol. 4, pp. 71-81). New York: Academic Press. (Reprinted in H. Friedman [Ed.], Encyclopedia of mental health. San Diego: Academic Press, 1998). www.des.emory.edu/mfp/BanEncy　

Growing up, I wasn’t part of a "rah-rah" family being raised by "super parents" that seem to be so prevalent in the world today. This is not to criticize my upbringing; it simply was a different time. A time when self-help, self-improvement, coping skills and mental health did not have important emphasis put on them. I can honestly say that I grew up not thinking that the world was my oyster, or that I really could achieve anything I wanted with effort. "Girl power" did not exist… yet.

Stumbling into fitness many years ago, I quickly discovered the challenges associated with it, the graduation from small accomplishments to bigger ones, and ultimately how to parlay that very same process into other areas of my life. What started off as a few reps with the lightest weights, became many more reps with heavier weights. I quickly felt physically and mentally empowered. Next thing I knew, I was teaching the classes. This empowerment manifested itself into a certain mental tenacity and realization that if I just tried hard enough, I really could do anything I put my mind to.

Where am I going with this? Well, without the self-efficacy I have today, for instance, I would have never taken the risk of starting my own business. I owe the very belief that I can take on new challenges with successful outcomes directly to fitness, its repetitive processes, and the many mastery experiences I’ve had with it.

The point I would like to make in this is what an incredible gift this is to give a child or anyone else suffering from low self-esteem. I have worked with many kids professionally, and have cried real tears of joy watching them grow and exceed their own expectations. The incredible thing about doing one-on-one fitness consulting & training with children is that they ONLY compete with themselves. There is no peer pressure, no leering eyes upon them, and no impossible standards to achieve to. They are in the driver seat and decide just how far they want to go. I ask them often to look back and reflect upon where they started and how they’ve grown. So often, they blow the doors off of what I even think is possible for them. The beauty of this is that these kids achieve FOR THEMSELVES. This is key.

As parents, we always tell our children how wonderful they are, but that doesn’t mean they internalize this message and believe it. After all…we are their parents! With self-efficacy attained through exercise, however, they are solely responsible for creating the magic. They earn and internalize the reward. They enjoy and want to repeat the process. It is done by them, for them.

Should you know a person suffering from low self-esteem or depression, please consider encouraging them to start a fitness program. An incredible journey of self-discovery and growth awaits them if they are willing to put forth the effort. Any personal achievements earned are theirs, and can never be taken away from them. The positive belief system they create for themselves makes for happier people and better tomorrows. It changes lives.

How Do I Lose Weight?

I will try to simplify some of the complexity surrounding weight loss. Here goes:

There are 3500kcal in 1lb. This is the magical number we are working with when we are targeting appropriate weight loss of approximately 1lb/wk. In order to lose 1 lb/wk, you must create a caloric deficit of 3500kcal. Ideally, this is done by a) reducing caloric intake, and b) increasing caloric expenditure via exercise. Please also note one’s caloric burn rate is weight specific and therefore, requires adjustment as one loses weight. In other words, the less you weigh, the slower you burn calories. This is why dieters often plateau with sustained weight loss efforts.

Sounds simple, where do I start?

I suggest keeping a food diary for at least three days to establish a baseline of how many calories you are consuming. Write down everything you consume within a 24-hour period for (2) weekdays and at least (1) Saturday or Sunday. Eating habits can change drastically from weekday to weekend, so this is important. Then, upload your food diary on either The Daily Plate feature on the Livestrong website, or use mypyramid.gov. Both sites are user friendly and will allow you to enter precise or estimated portions consumed. Do not worry about calorie counting in your food diary, the above mentioned websites will do this for you.

Simply write down what you consumed and approximately how much in your food diary. If you are a patterned sort of eater (most of us are), you can use your 3 day intake average to determine approximately how many calories you are consuming in one week. Once you have established a baseline with how much you are consuming, you can start determining ways to reduce calories over the course of a week.

I recommend that the 3500kcal deficit you create be split fairly evenly between diet & exercise. I also strongly recommend that the full 3500kcal/week deficit is not implemented right away. A gradual reduction in caloric intake and gradual increase in exercise is key.  A gradual reduction in caloric intake will prevent a "starved" feeling and keep cravings and possible binges at bay. The exercise component ibecomes key because it will prevent loss of lean muscle, and opportunity to build more lean muscle, which will ultimately speed up metabolism further.

Do I have to scrutinize food labels?

The short answer is no, not for basic weight loss. Basic weight loss boils down to input vs. output. When output is more than input, you lose weight. Eating for health is a more refined process where one should scrutinize food labels/nutritional content and ingredients. Where weight loss is concerned initially focus on the calories per serving of what it is you are consuming and your serving sizes. Start making healthier food substitutions and eliminating some of the "no-brainer" items you consume like regular soda or that bedtime snack. Make sure you are hydrated and are not confusing thirst for hunger.

With any weight loss effort keep things simple and start off with small changes. If you create a highly complex plan or create a ridiculous workout schedule that includes two hour workouts, seven days/wk, you are setting yourself up to fail. Make changes small & meaningful and see yourself through to long term success.

Avoiding Holiday Weight Gain

Halloween is rapidly approaching, which means the holidays are drawing near. Between now and the end of the year, one may gain as much as ten pounds. Fortunately, a little pre-planning now can prevent this from becoming a reality. Enter into this holiday season with eyes wide open and do the following:

Increase your awareness:
Be aware of your choices, portions & irregular eating habits due to holidays, parties, etc. If you know you have an elaborate dinner or party to attend that you will indulge at, then you need to plan around it as it pertains to your breakfast & lunch selections, alcohol consumption and overall activity level. Think ahead and plan for the worst.

Spring into action:
Action follows intention. So, intend to...remove Halloween candy from your home asap and buy the kind that isn't your personal favorite.

Plan and consume (pre-load) healthy snacks and meals prior to parties where you know temptation will be high.

Bump up your workout and overall daily activity level. Where possible, stand, don't sit. Walk, don't ride.

Establish Plan B now for an alternate workout schedule, as there will be times when you know you cannot workout per your usual schedule. Stay away from the slippery slope of not exercising altogether, or telling yourself that you will resume after the holidays.

Address "Fitness Saboteurs". Is there a family member, friend or co-worker who sabotages your regimen because it simply means nothing to them? Address them directly and ask for their support. Tell them it is important to you and why. Most people are happy to be helpful once they have been recruited to be. Keep in mind that a happier you results in a positive, happiness trickle down effect, of which they will ultimately benefit from. It is a proven fact that individuals achieve better outcomes when they make healthy living a "family" effort.

Get Honest:
Yes, it is hard to be disciplined with diet and exercise over the holidays. You can, however, prevent major peril by being honest about your weaknesses and by following through on a different plan this year. Acknowledge last year’s struggles and sidestep those pitfalls by handling them differently. Do not behave the same way again this year and expect different results.

With some effort, you will avoid unnecessary weight gain and be well positioned to springboard into further success in the New Year.

Burn More Calories

A quick word about T.E.A. (Thermal Effect of Activity). T.E.A. refers to your general activity level outside of "dedicated" exercise time. Where do the calories we consume go? Here’s a breakdown:

• Approximately 40% of the calories we consume can be burned through dedicated exercise.
• Another 30% are burned via digestion.
• Another 30 – 40% are burned via T.E.A. This is where many people fall short, and an area to concentrate on when attempting weight loss.

Tapping into the T.E.A. can really up your caloric expenditure. Ways to up one’s T.E.A. might mean taking stairs instead of an elevator, standing vs. sitting, making multiple trips to & from the car to carry in groceries, etc. Not that one has to do all of these things every day, but choosing a couple to implement will add up. Here are more practical suggestions I obtained from A.C.E. (American Council on Exercise):


Lifestyle Suggestions to Be More Active During the Day:

• Walk during your lunch hour.
• Take a family walk after dinner.
• Walk your dog.
• Get off the bus a stop early and walk.
• Wash the car by hand.
• Run or walk fast when doing errands.
• Pace the sidelines at your kids’ athletic games.
• Walk to a coworker’s desk instead of emailing or calling.
• Take a walk break instead of a coffee break.
• Play with your kids at least 30 minutes a day.
• Dance to music.
• Walk briskly in the mall.
• Take the long way to the water cooler, break room, etc.

Carving out just five minutes daily to be more physically active will provide more functional fitness/endurance and burn more calories. Do it every day for a week and you've racked up 35 more minutes of physical activity then you had before.

Beginning a Fitness Program

If you are taking your first plunge into the world of fitness, how you look tackle the journey early on will ultimately determine your long-term success. Here are some considerations for fitness newbies:

It doesn’t matter where you start; it just matters that you start. Upon joining a health club, you are bound to notice a number of people that are in amazing shape. If you do not feel especially good about yourself, you may feel intimidated. This is where you have to ask yourself, how did they get to look so amazing? They, like you, had to start somewhere on the road to fitness and chances are good that they were not born with amazing physiques overnight. If it helps, remember that these people will be spending more time looking at themselves (not you) while they are at the gym. Do not be intimidated, through commitment and consistency you will also be successful in positively altering your appearance.

Pick another day outside of January 1^st to start a fitness program.Let’s face it, too many people feel pressured to hit the gym January 1^st to start working off extra holiday pounds. These same folks set unrealistic goals, such as going to the gym every day for grueling, two-hour workout sessions and quit before February rolls around. This "warrior" approach always leads to burnout and failure as it cannot be adhered to long term. Fitness is a lifestyle, and this means implementing a reasonable approach, schedule and discipline that can be adhered to for the long haul. Remember that the reward with fitness is in the journey, there is no final destination. If you are serious about beginning a fitness program, do so when you really feel ready to begin and avoid the bandwagon.

Take advantage of what your gym has to offer. Most facilities, nowadays, offer a free, equipment walk-through or a few, free personal training sessions for new members. This can be very helpful to the novice exerciser and can help ease fears when it comes to using equipment. Although some fitness equipment looks rather complex, it is typically designed to work on basic concepts like push-pull, lift-lower, etc. Once one understands how to adjust the resistance level, height, etc., much of this knowledge is easily transferred across different types of equipment. Take advantage of any free nutritional assessments, fitness testing, etc. Establishing a baseline with where your fitness level begins is a nice way to be able to quantify progress later, and a great way to stay motivated. Take what you want from such assessments, and leave the rest. 

Try group fitness classes as a way to kick start to your fitness program. If your gym offers group fitness classes, try exposing yourself to a few different class formats. Group fitness classes make exercise fun, and are also a great way to learn correct form with various exercises. In a group fitness setting, the instructor will count the repetitions, motivate you, and provide different instruction for different fitness levels. Class formats and instructors can vary greatly, so try a few before you call it quits. Find something you enjoy as this also key to your long-term success.

Focus on the rewards, not the work. I always motivate my clients by encouraging them to focus on the rewards of exercise, not the work involved. This means concentrating on benefits such as, losing weight and inches, dropping body fat, having more energy, feeling younger, and fitting better in their clothes. I discourage them from focusing on the work and any negatives involved such as cranking out reps, being sore, and doing challenging exercises they do not like. This is a simple, but powerful concept in re-framing how one chooses to look at things. In the world of health and fitness, positive focus quickly turns into paid dividends, and once this happens self-motivation quickly takes over.
　
　
　
　
　
　　
　

I Don't Have Time to Exercise

I cannot tell you how much I hate to hear this from people as this has to be the most overused excuse for not exercising.  Lose the preconceived notion that large chunks of time have to be allocated for exercise. Exercising moderately for just 10 minutes three to four times per week will offer health benefits. Remember that these benefits are cumulative.

Get creative in carving out a few minutes of exercise time. For instance, DVR a favorite show and fast forward through commercials in order to create that 10 minutes that "does not exist" or, watch a recorded show and exercise through every commercial break.  Make it happen.

Some new research that indicates that there may be some benefits to taking a traditional 60-minute workout and breaking it up into two separate workout sessions of 30 minutes. The possible benefit in doing so is that after exercise our bodies enjoy a metabolic boost for a window of time. More research is required, but there is indication that through utilization of two, smaller workouts, we are lengthening that period of increased metabolism. Yes, less may actually be more...and ANYTHING is better than nothing.

Unexpected benefits to exercising moderately might be a higher level of functional fitness. This means that an elderly person might have more energy and endurance to go about their daily routines and therefore maintain more independent living. It may also mean that a working professional can do their job better through ease of movement and increased efficiency. Most people take functional fitness for granted until they do not have it anymore, and losing functional fitness only leads to a more sedentary lifestyle. Get yourself moving and know that every active minute counts.

Eating Out & Eating Healthy

Eating out does not automatically translate to unhealthy eating if smart strategies are employed consistently. The solid suggestions below are provided from mypyramid.gov.  These suggestions can steer you in the right direction and help you establish some basic eating guidelines.  See what you are already doing or should be doing...

• As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
• Ask for whole-wheat bread for sandwiches.
• Start meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.
• Ask for salad dressing to be served on the side. Then use only as much as you want.
• Choose main dishes that include vegetables, such as stir-fries, kebobs, or pasta with marina sauce.
• Order steamed, grilled, or broiled dishes instead of those fried, or sautéed.
• Choose a "small" or "medium" portion. This includes main dishes, side dishes and beverages.
• Order an item from the menu instead of heading for the "all you can eat" buffet.
• If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:
• Order an appetizer or side dish instead of entrée.
• Share a main dish with a friend.
• If you can chill the extra food right away, take leftovers home in a doggy bag.
• When your food is delivered, set aside or pack half of it to go immediately.
• Resign from the "clean your plate club" when you’ve eaten enough, leave the rest.
• To keep your meal moderate in calories, fat, and sugars:
• Ask for salad dressing to be served on the side so you can add only as much as you want.
• Order foods that do not have creamy sauces or gravies.
• Add little or no butter to your food.
• Choose fruits for dessert most often.
• On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.

　Source: www.mypyramid.gov

Eating Awareness and a Healthier You

Most active women require about 2000kcal per day, and men around 2500kcal to manage their weight.  If you are sedentary, or trying to lose weight, then caloric intake should be substantially less.  I will get more into the "numbers" of weight loss in a future blog.  Instead, today, I would like to encourage all trying to embrace a healthier lifestyle to bring more awareness to their eating habits.  Here are some points to consider:

• Do you live your life one meal at a time? Instead, try to think about your whole day in advance.  Will you be eating in, out or both? Will you be having cocktails and a lavish dessert later? We tend to overeat with a one meal at a time approach, but looking ahead offers opportunity to better balance calories consumed at each meal. If you want to enjoy a large dinner, then scale back on other meals. Or, as another example, make caloric trade-offs such as appetizers and no cocktails, or vice versa. The key is to make these choices and plan in advance of actual meal times/events.
• Do not confuse thirst for hunger. If you are at all thirsty, you are already dehydrated. Hydrate first, then eat.
• Try conscious eating at one meal. Slow down and chew your food. Eat a meal and do so without combining another activity like watching TV. What signals do your body give you that you are getting full? Most of us don't know the answer because we are combining eating with other activities.
• Try food journaling. Doing this for just one day can offer revealing info. There is usually a disconnect with what ends up on paper vs. what we "think" we are doing. Chances are also strong that there is a major shift between weekday & weekend eating habits. Visit mypyramid.gov and livestrong.com for additional diet tracking tools.

In summary, raising awareness of eating behaviors is the first step to a healthier lifestyle.  Negative behaviors can be changed once acknowledged to exist. Self-monitoring, self-education and conscious eating provide opportunity for good health to establish priority, and this leads to successful outcomes.           

Dietary Supplements

Do we need dietary supplements? The bottom line is that one should do some investigative research before dabbling in this multi-billion dollar a year industry. Here are some points to consider before diving headfirst into the world of supplements:

• Read up on the 1994 Dietary Supplement Health & Education Act (DSHEA). The DSHEA prohibits the FDA from regulating dietary supplements as food additives and expands the types of products that can be marketed. Dietary supplements now include vitamins, minerals, herbs, botanicals, amino acids, any concentrate, metabolite, constituent, extract, or combination thereof. As a result of this act, MLMs (multi-level marketing) schemes have grown exponentially. Consider the number of infomercials on the airwaves promoting weight loss, detoxification benefits, colon cleansing, reduction of belly fat, etc. The DSHEA coupled with our fear-based society (are we getting enough vitamins & minerals?) has made for a very powerful combination of opportunity and perceived need.

• Just because something is ALL-NATURAL does not mean it is good for you. Remember ephedra, ma-huang? All natural....

• Over supplementation of water-soluble vitamins (B & C) are flushed away in the toilet and this simply equals expensive waste. On the other hand, over supplementation of the fat soluble (A,D,E,K) can create toxicity in your body, liver damage, screw up your electrolytes balance and affect absorption of other vitamins & minerals.

• Real fruits & vegetables contain fiber. Extracts found in supplements do not. You want the fiber. Drinking juice or eating fruits and vegetables are the preferred approach.

• Beware of the placebo effect. Proven many times over to be very real and powerful. If you want to feel positive benefits of something...you quite possibly will.

• Consider how many drugs and supplements over the years actually undergo and pass FDA testing, only to be pulled from the market later. The FDA is a solid defense in providing some sort of third party, objective testing within this industry. Bypassing this altogether takes away a layer of consumer protection.

　
Additional helpful input:
The American Dietetic Association put together a list of 10 red flags that signal bad nutritional advice:

1. Recommendations that promise a quick fix.
2. Dire warnings of dangers from a single product or regimen.
3. Claims that sound too good to be true.
4. Simplistic conclusions drawn from a complex study.
5. Recommendations based on a single study.
6. Dramatic statements that are refuted by reputable scientific organizations.
7. Lists of "good" and "bad foods".
8. Recommendations made to help sell a product.
9. Recommendations based on studies published without peer review.
10. Recommendations from studies that ignore differences among individuals or groups.

Lastly, and perhaps most importantly, what are often marketed as "sports drinks" or "energy drinks", are also supplements and also not regulated by the FDA. This would include products like Red Bull and Monster. Yes, these products bypass FDA testing, and everyone around us is drinking them. Please, please, please always educate yourselves fully and contemplate anything you are considering putting into your body.

People don't fail diets, diets fail people

The adage "People don't fail diets, diets fail people." is very true.  Most people have been trying to lose the same ten pounds for the past ten years.  One of the biggest reasons for repeat diet failure is due to trying to lose too much weight too quickly. One should not exceed 1 - 1.5 lbs. of weight loss per week.  This is the maximum amount of weight loss that can be sustained long term.  Realistically, it is all about a baby steps approach.  Baby steps include a modest caloric reduction as well as a modest increase in physical activity.  Starting off small is key in building success with small goals.  Achieved, small goals always add up to bigger ones.  Although most dieters want pounds to fall off overnight, the truth is that their weight gain didn't happen overnight, and so a slow, sensible approach must be taken with focus on long term success.  Within every overly aggressive failed diet attempt, lies a vicious cycle doomed to repeat itself.  Very low calorie diets (VLCDs) that promote aggressive weight loss nearly always means a loss of muscle mass, where once caloric intake is again increased, then any weight lost returns, plus more.  Loss of lean muscle mass means a slower metabolism and this is the driving force behind yo-yo dieting syndrome.  It is extremely hard to "reframe" a life-long dieter's perspective on attempting weight loss. I strongly encourage my clients to embrace weight loss as a lifestyle change.  The only lifestyle changes that work, are ones that can be kept up with for the long haul. A true lifestyle change should eventually become almost brainless and automatic.  Anyone attempting weight loss that feels starved, deprived, burnt out on exercise or that they are simply trying too hard is likely taking a misguided approach. Dieters please stop the cycle of self-abuse, and mental anguish over perceived failures.  There really is a better way to living if you are willing to try something different.     

Healthy Habits Start Early

Parents, your children need your help. During their formative years, they need help in establishing healthy habits. The lifestyle you lead and implement in your home today will affect them for the rest of their lives. Your children rely on you for everything, including proper nutrition & ample exercise. Do your kids get at least 60 minutes of physical activity daily, or are they always glued to a TV, video game or cell phone? Are they eating a decent breakfast, or are they sent off in the morning with a Sunny Delight and chocolate donut? Do YOU eat well, exercise and emphasize to them the importance of doing so? Your children are watching you, and what you do and don't do is extremely important. In the war against obesity, we must take more responsibility for our health and the health of our children. I've seen the negative, long term effects of poor lifestyle choices over & over again in my business. The fact is that bad childhood habits will segue into bad adult habits, with a host of health issues to follow. Assist your children in embracing and honoring their health. One of the easiest ways to do this is to make sure you are doing the same for yourself. Give your children opportunity to reach their full potential soaring with self-esteem and without physical limitations. Give yourself the incredible opportunity to witness it all.