I'm feeling a little bit down today.  I don't know exactly why, but I guess I'm really seeing the other side when it comes to the advances in technology.  I mean don't get me wrong, I appreciate the multitude of features on my cell phone, the vast TV channel selections, the advances in medicine, and our ability to create more green technology.

The problem that has me down is, it unfortunately seems as though people think that fitness and body transformation should happen at the same speed as technological advances. And what really sucks about that is. . . . . . The Body Doesn't Work Like That ! I like to call it Spray Tan Fitness (more on that next week). It seems people believe you can just show up at the gym, talk most of the time they're there and expect to get results. Kind of like getting a spray tan (which is not a bad thing, since it keeps you away from ultraviolet rays, it just doesn't work when it comes to fitness).

Sure you can drop a few pounds quickly by cutting out certain food groups for a short period of time. But it's not a lifestyle you can maintain and so the weight comes back. Sure you can get certain surgeries done to get you to lose weight, but from what I read you risk your life by having the surgery. Sure you can even take certain pills to assist you. But low and behold, when you come off of them you have to do the work of proper nutrition consistently and daily exercise.

I want you to understand, if there was a quick fix to weight loss, or avoiding pain, an easy way, I'd have found the book or product, found out where they sold it and for how much, and sent you an email each day to tell you about it.  Sadly the truth is, it will take some level of work and effort on your part to change your body.  There are no quick fixes, no magic pills, no creams, no potions.

However, on a brighter note, the ways to lose weight, keep it off, get out of pain and stay that way, are all pretty simple. You commit to doing the simple tasks on a daily basis and you will get results, 9 times out of 10.

So in keeping with the theme this month, here are 3 More Easy Ways to Change Your Body. They are straight and to the point. And guess what?  If you apply them, they work like magic.

Check out the video below and let me know what you think.

First off I hope you're doing your part each day to fight SB Syndrome.  Check out my posts on Friday's this month to see how you can help yourself or someone you know fight SB Syndrome.

I know, I know.  People must think that sometimes I just make up the rants and info I share with you.  But I don't!  I actually do research on each and every bit of information I share with you.  How else will you be able to rely on me if I don't give you credible, useful info that you can live by, or share with your friends. 

                                                                                                              
1.)  That being said I've got to tell you this next bit of info even blew me away.  Who knew sitting for long periods of time could be so dangerous to your health? I mean honestly, I advocate exercise and modified nutrition to assist you in getting out of pain and to improve your quality of life; Who knew that sitting could actually do so much damage. Here's a quick synopsis of the article and the link below if you want to read it for yourself.

I wanted to be sure to provide you with the links so you can get the full story.

But the long and short of it is this:

"Over a 14-year period, women who spent six or more hours per day sitting had a 37% increased risk of dying compared with women who sat for 3 hours or less.  The excess risk was independent of other health factors, including the amount of exercise they got.  When overall activity was taken into account, the women who sat the longest and exercised the least were almost twice as likely to die as those who sat the least and exercised the most."


Exercise and Sports Science Review
 
American Journal of Epidemiology

Put quite simply, you have to get up and move every few hours!  Sitting for long periods of time is actually decreasing your life expectancy -- whether you exercise or not.  Take a moment, get up and walk around if you've been sitting for three hours or more.  In a sense, the length of your life depends on it.


2.)  And if that wasn't enough, there has been even more research done on the importance of nutrition.  Specifically, dieting by itself does not significantly create lasting weight loss. OK, I promise not to say "I told you so." Yet another study was done that demonstrated the 3 most important factors in losing weight and keeping it off:

 

       *  Diet coupled with exercise produces the best results for losing weight and keeping it off

       *  Having a formal or informal support group is key to losing weight

       *  Planning meals ahead of time on a consistent basis is essential to lasting weight loss


Diet is Not Enough


To make it quite plain and to the point, you've got to get up and move every 3 hours to maintain a long and healthy life and if you're serious about transforming your body, change your nutrition to healthy choices and add regular exercise to your daily and/or weekly schedule.


It's all about creating the habits that will create the life you want.  You now have the information, what kind of habits will you create?


I honestly believed, for some strange reason that everyone knew the truth about Cellulite. I was under some strange impression that the average person was clear on what was and what was not true about cellulite.  I was blown away, when today, someone came to me and asked me for an exercise to get rid of cellulite on their thighs.  So let's get to it.  Here are 7 facts about cellulite so you will know what it really is and how to get rid of it effectively and keep it off.

1.) Cellulite is a term that originated in France over 150 years ago. Widespread promotion of the term began in the United States in about 1973, following an piece done by Nicole Ronsard, a New York City beauty salon owner that specialized in skin and body care.

2.)  Cellulite is described as the dimpling of the skin, caused by the bulging or protrusion of subcutaneous fat into the dermis (upper layer of skin), thus creating a rippling (waffling, orange peel syndrome, cottage cheese) affect of the skin.  The culprit affects 85%-98% of post-pubescent females, though primarily targeting females over the age of 35.  It is rarely seen in men.

3.)  The reason it is seen in women more than men is because of the way a woman's skin attaches to muscle and how fat is effected by this type of connection.

4.)  There is NO RESEARCH that demonstrates cellulite is any different than "normal" fat stores.

5.)  Genetics are the largest indicator as to who will most likely have cellulite. It's in your DNA.

What you can do to decrease your chances of getting cellulite or decrease it?

6.)  Drink plenty of water, choose lean sources of protein, fiber and whole grain foods, fresh vegetables, unsaturated fats and of course, a rigorous and consistent exercise routine.

7.)  There is NO SUCH thing as spot reduction.

There you are. The basics of cellulite. It's not a mystery, it can be gotten rid of with healthy balanced food choices and exercise.

Remember, there is nothing you can't accomplish if you put your mind to it.  Set a long term goal with 3 short term goals in between.  Make them challenging, but achievable, and watch the magic happen.

If I can be of any service in helping you achieve your goals, don't hesitate to contact me.

Now you've got the facts, go out and get it done.
A relative asked me over the weekend what is the formula for lasting weight loss.  BINGO, I thought, this would be a good blog post.

So here it is in four easy steps, the formula to lasting weight loss:

1.)  Commit to taking excellent care of yourself both mentally and physically. Whether it's getting up a bit earlier to do a bit of yoga and meditation for 20-30 minutes before preparing to work or ending your day with this type of routine, each day needs to take into account the physical and mental aspect of the body that we rely on to carry out our daily tasks.

2.)  Set realistic short and long term goals.  From my experience most people set their initial goals much too high for the time period they've given themselves. And of course more often they not they don't meet their goal, get frustrated and abandon the whole process altogether. Initially, set easily accomplished goals, that still make you accountable, but allow you to build momentum to the long term goal. That way you ensure your success from the start.

3.)  Commit to a nutrition schedule (way of eating, diet if you will) that meets your lifestyle, tastes and budget constraints.  No matter what the promises someone else may make about their way of losing weight, if you can't commit to it or don't like the food, you won't get results. The nutrition schedule should suggest and encourage a variety of protein sources, large low-glycemic carbohydrate use and limited uses of high glycemic carbohydrates, and regular consumption of healthy fats (i.e. poly and monounsaturated).

4.)  Commit to a regular resistance exercise program that periodically changes to keep you both motivated and challenged.  A reputable trainer or reference book should be able to provide you with a workout you can do on your own, that every 6-12 weeks, based on the individual, changes to challenge your skills and fitness level.  Based on your goals and lifestyle about 30-60 minutes, 4-5 days per week should allow you to challenge your body enough to get measurable changes.

There you go.  It's really that simple.  That challenge is to be consistent.  But I believe you can do it.

As always, let me know what you think.
Jun
25
2010
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As usual, I was taking in a little TV between client's while at the gym and I saw this advertisement come across: a sports drink rolls onto the screen and next to the bottle some print appears "contains 40 calories", followed by different sports drink rolling onto the screen and it shows print stating this sports drink "contains 25 calories", followed finally by the final sports drink, which we are told contains "zero calories".  Of course the implication is that you should pick a sports drink that has zero calories because calories are bad --- right?

Uh, did I miss something?  Aren’t calories something we consume every time we eat? Don’t we need calories to survive? How is consuming zero calories a good thing?


I have watched this marketing strategy of nutrition go from soup diets, to excluding complete food groups, to low fat, to non-fat, to low-carb, to the rage now, organic, natural and zero calories.

 

As I promised you in an earlier blog post, I will do my best to give you information that helps you succeed.  Sometimes that means I have to call it like I see it.  These marketing strategies may do wonders to sell products, but they do not assist you in reaching your goals.

 

As I mention in my “20 of the Most Frequently Asked Fitness Questions” (and yes, that was a plug for my audio), the main ingredient in sports drinks is sodium and sugar.  The truth of the matter is, most of us don’t sweat out enough sugar and sodium from our system during a workout to warrant the use of sports drinks.  Unless you are engaged in a high intensity sport or activity for a prolonged period of time (think triathlon or football practice in the hot sun for hours), most of us would do just fine drinking plain water.  I realize that’s not what some of you want to hear because so many of us define ourselves by the brands we purchase or consume.  But as I said I am here to give you accurate information to assure your success, not sell more units of brand X.

 

Let’s take this to the next step.  Have you ever read the label of a sports drink bottle? Besides, artificial sweeteners like High Fructose Corn Syrup (dangerous- read my article on artificial sweeteners), there are many other chemicals that make up a sports drink that I don’t think I can even pronounce correctly. Please explain to me how drinking dangerous artificial sweeteners and other chemicals is supposed to be good for your body and help you reach your goals.

 

The long and short of it is this:

 

1.)    Make good choices when fueling your body. Pick the highest quality you can. Avoid putting chemicals and artificial sweeteners in your body whenever you can.

 

2.)    Brand X won’t do more to help you reach your goals no matter what the advertisement claims. Remember marketing is meant to sell units, not necessarily help you reach your goals.

 

3.)    Choose water. Add lime, lemon, orange slices for flavor.  Most of us do not sweat out enough sodium and sugar to warrant the use of sports drinks.

 

This whole concept of zero calories is just another marketing ploy.  The easy way around this sabotage is to plan your meals in advance, kick butt during your workouts, and get your rest so you can function at your best both mentally and physically.

 

There are no short cuts.  Health, Fitness and Wellness are a lifestyle, not a sound bite.

 

This is just my opinion from 15+ years of experience.  As usual, let me know if this information was helpful.

I was sitting here thinking how tired I was, as I looked at my list of "to-do's".  I thought to myself I've got to get this done if I'm going to reach the goals I have set.  But honestly, I just wasn't feeling it.  So I leaned back in my chair as I sat at my desk and just kind of looked over the quotes I have hanging around my office.

And then it hit me P-O-W!!!

I don't know exactly where or who I picked it up from, but there on my wall in large letters it says, "Don't Let Life Get in the Way of Your Progress".

When you find yourself tired from the day, you don't feel like making your meals, you don't feel like doing your cardio, stretching or rolling, remember the old saying, Successful People Do the Things Unsuccessful People are Unwilling to Do. If it were easy to be financially independent, everyone would be wealthy.  If it was easy to be in-shape and fit, everyone would be in-shape and fit.

The fact of the matter is it takes commitment and work to achieve your goals no matter what they are. Everything from how well you plan out your goals (time perspective), to what you think about (reticular activation), to who you surround yourself with (coming soon), all dictate and influence what your results will be. The truth is, it's not crowded at the top because most people, in this age of convenience and "feel good", don't have the commitment or work ethic to create their dreams. They would rather complain or give excuses as to why they haven't accomplished the goals they've set. For some, comfort and boredom are more satisfying than challenge, accomplishment and success.

We all have all sorts of excuses as to why we can't do such and such. Everything from work, to family responsibilities, to not having enough time (I hear that one a lot), to just being plain old tired. Granted sometimes in this fast paced world we find ourselves just completely out of gas.  And the best thing for you at that time would be a good nap.  But I believe more often than not, we all give ourselves excuses for why we can't accomplish ________ (fill in the blank) because it's easier than buckling down and getting to work.

Be honest, doesn't it feel great when you've set a goal, planned it out and achieved it?  Isn't it validating to have created something and see the benefit it gives others? Don't you feel SO motivated when you see those extra pounds come off, take a few more seconds off your run time or are able to save a little more money by the end of the month? The work is worth it.

Make the plan.
Get emotionally connected to the goal.
Be consistent in doing something each day towards that goal.
And GET IT DONE!


All I have to say is Reasons or Results -- which one will you have in 30, 60, 90 days?


Let me know if this information was helpful.


A client asked me the other day why do I think it takes some people so long to get results while other people seem to have faster results. 


I think this is such an outstanding question.


It’s all about habits.  Some people will come in each week and do hours of cardio, but then leave the gym and pay little to no attention to what they eat. Likewise others will come in do all sorts of rehab exercises and then go and sit in their office chair with their legs crossed for 3-4 hours a day and wonder why their knee or hip is still bothering them.


It’s all about HABITS.  To me the whole idea of working out, exercising and training is so that it makes what we do in our day to day life easier and more enjoyable. If you spend 3-4 hours a week exercising, but spend 20-30 hours a week sitting improperly or not paying attention to what you eat, you’ve dismantled all the hard work you’ve done at the gym.


See, working out, training and exercising is like fluoride for the body.  It fortifies the body so it doesn’t break down while you’re going through your daily routine. Eating properly does much the same thing. It fortifies and encourages your body to burn fat, digest and eliminate properly and repair damaged tissues.

The curious thing is many people treat fitness like we do our car repair. We think if we just show up and do some exercise, that’s the end of the responsibility. Unfortunately you can’t just drop off your body and pick up a new one, without aches and pains, and the perfect shape you want.  You have to be aware of your habits outside the gym as well.

Simply put, health, fitness and wellness is a lifestyle.  It is something that should be made part of your everyday living if you are going to get results and reach your goals.

Here are some HABITS to assist you in reaching your goals.


1.)   Focus on the task at hand.  If you’re training, train, don’t make it a social outlet. Get what you came to get done, done.

2.)   Plan your meals in advance. Make food choices that assist you in reaching your goals. You deserve to see the results of all your hard work, and it will help you stay motivated.

3.)   Get body work/massage done regularly. Whether it’s going to a massage therapist or using a roller or tube for self massage, take care of your body. It’s as important as changing the oil in your car.

4.)   Be aware of your posture. How you sit in your chair, how you walk, how you stand. You spend WAY more hours doing these things each than you do training – Fortify!

5.)   Get your rest. At the pace most of us are working, none of us can afford to miss any sleep. It’s a necessary part of recuperation both mentally and physically.


Your habits, like it or not, decide your success in anything you do in life.  Don’t just go through the motions. You’re putting in the hard work, why not see the results? Whether it’s physical pain, a few extra pounds you want to get rid of, or a financial goal you have set for yourself, your habits will dictate your success.

As always, let me know what you think.  Was this information a helpful reminder?

Ok.  Here's tip #2 that will assist you in accomplishing any goal you are truly serious about.

Have you ever thought about something, a car you plan on purchasing, a dress you want to buy, and suddenly around every corner you turn, there it is. That is a phenomenon known as reticular activation

What that basically means is that once you make up your mind about something and have a sincere emotional connection to it, it activates your awareness to that item.  The interesting thing is, it works for just about anything.  Whether it be weight loss goals, financial improvement, an item you want to purchase or a way you want to stop or start behaving -- all effectively begin with using reticular activation techniques.

That is why I often encourage the use of affirmations said 3-5x/daily (stated in a way as though the goal, item or quality has already been achieved), or posting images on your refrigerator of what you want to attain.  It sets the mind in the right framework of success.  It makes you more aware and connected to your goal and thus increases your chances of success.  Just making a statement and "hoping" it comes true is nothing more than wishful thinking.  But making that goal a daily, conscious focus is quite another thing. It cues your brain to be aware of opportunities that present themselves to assist you in achieving your goal.

 

Reticular activation also involves visualization, so that you visualize your success or attainment of the goal you wish to achieve.  World Class Athletes have been doing it for years, CEO's have utilized the concept to create their success and many of my clients utilize these techniques to achieve their body transformation goals.

In my Free Special Report and Audio I further outline how you can utilize goal setting and other reticular activation techniques.

Set a plan, focus on it, execute it and achieve it.

As always please let me know if this information was helpful.

Do not confuse motion and progress. A rocking horse keeps moving but does not make any progress.
– Alfred A. Montapert, American Author

I chose this quote, because today, as I sat for a moment between clients, I realized how many people just haphazardly go from one movement to the next with what appears to be no rhyme or reason.  Their workout appears largely machined based.  But darn it if they don't typically LOOK busy.  Interesting enough these also tend to be the same people that complain of making little progress to their goals.

I'll Keep It Seriously Simple.  If you are serious about getting ready for bikini season with the little time we have left before it starts getting crazy hot, here are a few tips that I guarantee will help you shed those extra pounds quickly.

1.) Don't skip your core/ab workout.  Do it first while you're fresh and focused. It serves the purpose of getting the body ready for exercise and brings your mind into focus for the task at hand.

2.) Put on your headphones and focus on what you came to do.

3.) Pick 4-7 exercises that involve the total body or an upper body exercise followed by a lower body exercise. Do all movements in that cycle before resting for 2 min. Then do it again.  Repeat 3-4 times.  Then pick a different group of exercises again, 4-7 movements that utilize the entire body or alternate upper lower.

4.) Utilize leg movements that force you to support your own body weight.  Sitting on a machine is fine if you're just starting out or in the midst of rehabing an injury. But by and large, your leg movements should include things like good old fashioned squats, lunges and deadlifts. There are literally hundreds of variations you can do that still fit the criteria of functional movement.

5.) Utilize upper body movements that force you to utilize your core as well as the muscle being worked.  For instance, one-arm rows utilizing a dumbbell or cable, push-ups, pull-ups, bicep curls coupled with either lateral raises or shoulder press all on 1 leg (7-10 reps per side).

6.)
Plan your meals ahead of time.  Do NOT wait till the last minute, find yourself starving and make a poor choice in nutrition. Heck you're going to the gym, why not see the results.

7.) Before you start any of the above steps, take your measurements.  Get a body composition done. Take your waist, hip, chest, and shoulder circumference measurements.  You're going to the gym, might as well be sure you;re getting the results of all that time.

As always, let me know if this information was helpful.

PS.  Be sure to print this out so you can get the benefit of all 7 secrets.

HELP!

 

I’ve been blog posting largely based on the experiences I have had or presently have with clients.  So far I’ve shared information on using self-massage techniques to help get you out of pain, information on carbs and generally how to create meals that will keep you on track, how to get rid of painful wrists and shoulders, and how stress may be sabotaging your weight loss efforts, and finally I shared with you how to assess the magic bullets that the media is constantly trying to sell you.

 

What I realized however is that while I may think the information is valuable and important, that doesn’t mean you do. So I thought the best way to improve the quality of the post that I put up is to ask you, “Is anyone experiencing pain issues I have not addressed, or has a nutrition question that might assist you with?"

 

I believe this whole social media thing is a great opportunity to share valuable information and network at levels never seen before.  Though I realize that this is often the case, I would like to use this social vehicle to inform and empower as many of you out there as possible, to assist you in getting out of pain, get into your best shape, and improve your overall quality of life.  Yeah, I know it’s sounds kind of corny, but hey, it’s the gift I have and I want to share it.

 

Let me know if there is anything I can help you with.