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?


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.
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?
Jun
18
2010
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I’m going to make this post as straight and to the point as possible.  I was asked a couple of days ago what do I think about eating red meat.

 

First off, I admit I do on occasion consume red meat.  When I do, I try to make sure it is a free-range or organic lean steak.  That being said, understand that red meat is not for everyone. 

What's interesting is that as I sat and really gave thought to this question I realized the question is not so much about "eating red meat" as much as it is about the choices we make regarding food quality.

As you know, I don’t believe in one size fits all when it comes to nutrition.  Everyone is unique in their genetic make-up, activity level, and tastes, and thus have different tolerance levels and even allergies to certain types of foods.

There are 3 MAJOR concerns I have when discussing food choices, nutrition strategies, or "diets".

 

1.) What is your blood work telling you? Knowing your genetics/family history is a good indicator regarding what types of foods will or will not work with your body. Your blood work is a good indicator as to whether the food choices you are making are either helping or hurting your body. Be aware of how you feel after eating.

 

2.) How active are you each day? The body is a survival machine.  We were built to be active.  We spent hundreds of years running, jumping, climbing, avoiding predators, hunting for food and generally being active from sun up to sun down.  This activity level in addition to the climate largely dictated what types of foods were available to our ancestors.

 

3.) What kind of food quality choices do you make? Now in the age of convenience, highly processed foods, and a largely sedentary population, what is acceptable and healthy nutrition becomes a bit more tricky. When choosing a protein source, it should be a lean protein source that is either free-range or organically grown.

 

What I’m trying to communicate is that if you follow the previous outline I provided on how to construct your meals AND engage in challenging exercise 4-5 times/week, you will be able to tell very quickly which types of foods work for your body and which do not.

     

    It is not so much the food type that is the issue in this day and age, it is the way the food is produced that is really more of the problem.  Food raised and processed in unsanitary conditions is no good for anyone.  At the same time understand it is the WAY the food is produced, NOT the food itself that is the issue. I mean really, when you were a kid, did you ever think you would have to pay to have clean water to drink. Times and activity levels have changed and so must the way we chose the food we put in our bodies.

    Don't forget the blog post in which I discussed how you should construct your meals each day.  Here’s the link to refresh your memory (tips for constructing your meals).

    So, to keep it simple, make food choices that are as natural as possible.


    *Chose free-range or organic whenever possible,
    *Remember to keep your leafy green vegetable servings high and
    *Minimize your starchy carb intake, and for goodness sake
    *Get out there be as active as you can to help your body process the food you have taken in.

       

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

      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.

      I’ve had it!


      I’ve sat quietly by and politely smiled when I’ve heard people speaking about the huge success of using this potion ‘X’ or make claims about this pill ‘Y’ or tonic ‘Z’. Commercials, magazine ads, and advertorials (when a company writes an article that appears to be informational or educational in content, when in fact it is an advertisement for their product) are making all sorts of claims about what we all NEED in order to be healthy.



      I was watching TV the other day and noticed several ads came on about a product that was touting the health benefits of a certain drink. I remember yet another one that talked about the lack of nutrients in our soil, so people should start taking these pills to assure their health. Then of course there was the exercise DVD's that tell you how amazing your results will be by doing their 'special' program.



      Needless to say I am all for health, fitness, and wellness. But is it just me, or has the marketing and snake oil selling gotten way out of hand?



      I don’t deny that the quality of the soil is depleted, and that we probably all take in more toxins than is healthy for us. What gets under my skin is the shear outrageousness of the claims and the backwards thinking that is used to sell the products.



      If you have the discipline to take product ‘X’ 4 times per day with meals and every other weekend, couldn’t you use that same discipline to prepare your “real food” meals prior to each day and receive even more benefits from consuming actual food instead of a pill or drink?



      The same idea applies to your health. There is no magic exercise program out there, only the one that you commit to doing on a consistent basis.  If you’re consistent and improve the way you eat, you will get results. Now for some people that may be hiring a Fitness Coach, or purchasing a set of exercise DVD’s, but you have to utilize the information and motivation if you want to see a result from your investment.  Just showing up and going through the motions won't give you the results you want.



      I don’t know about you, but it sounds like some old fashioned reality is what is needed to me.


      1.)    Your body was built to move. Because we spend so much time inactive,  exercise is a way to give your body what IT NEEDS – challenging physical movement that gets the blood pumping and produces and some perspiration. Remember Not All Movement is Good Movement. First get proper instruction.

      2.)    Watch what you put in your body. Garbage in, Garbage out. Take the time to prepare your meals ahead of time so you don't make poor food choices because your starving. NO amount of special antioxidant drinks or pills will cure inactivity and poor food choices!!

      3.)    Make time for consistent fitness in your life, if not daily then 3x/week minimum. Many of us are stressed out beyond belief. How well you take care of your physical body, or fail to, will dictate how long and how well you live and enjoy your life.  Energy drinks won't fix the problem.


      4.)   Make a Plan. If you really want to see a change in anything in your life, make a plan with 3-4 realistic short term goals and 1 long term goal, and get to work.


      It is my intention to use these blog posts to assist you in achieving your health, fitness and wellness goals, by providing reliable, practical information that when you use it consistently, you will get the results you need.



      Make a commitment to yourself Today to Get Out Of Pain, and Get In Your Best Shape.



      Here’s a FREE BONUS to get you started.

      WELLNESSTOFITNESSIN4EASYSTEPS.doc

      As I discussed in part 1, we can all admit that when we are under a great deal of stress it is difficult for us to commit to our healthy eating plan.
       

      I discussed the hormones Cortisol (the stress hormone) and Serotonin (the feel good hormone) and how they each play an important role in food cravings, and fat storage.  In part 2, let’s take a closer look at stress and ways to manage it so that it doesn’t sabotage your weight loss goals.

       

      Stress is a part of life.  Whether it’s the baby crying, the irritability of a loved one, the endless deadlines at work, or the constant flow of bills, stress is a part of all of our daily lives.  But not all stress is bad.  In some cases stress actually assists us in being our best selves by increasing our awareness and attentiveness to a situation. As a practicing psychotherapist for 7 years, and a fitness coach for the past 14 years, it has been my experience that the main culprit when it comes to stress sabotaging weight loss goals is chronic stress.

       

       

       

      Stress is defined as a mentally or emotionally disruptive or upsetting condition occurring in response to adverse external influences affecting physical health, usually by increased heart rate, a rise in blood pressure, muscular tension, irritability, and depression.

      I want to be clear; a “stressor” is the precipitating event or situation which can cause a response of “stress”.  Thus, a stressor is only stressful if you deem it to be so.  How you handle, or fail to handle the stressors in your life is what determines your stress level and your ability to maintain your commitments to your weight loss goals. 

       

      There are two types of stressors:

      • Acute stressors which are similar to the flight or fight response, where you have an immediate physical response to the event, situation, or request and
      • Chronic stressors which are directly related to long term exposure to situations in which you respond to in a stressful manner.   What we need to understand and remember is that stress is as individual as styles and tastes of clothes.  What one person finds intolerable, another person may not be bothered by at all. 

         

         

        The first thing to do to learn to manage your stress level better is to start taking notice of situations that cause you stress.  What type of unique response do you have and to what types of situations?  Begin to notice your internal dialogue.  What is it saying?  Is it encouraging you to move forward or is it negative and self-defeating?  This first step is important because once you effectively identify your stressors you are now empowered to change your reaction to them.

       

      The second step is HUGELY important.  Because believing that you are capable of making the changes necessary to enjoy a better, less stressful life begins the process of healing.  Ask yourself, can you avoid the stressor altogether or at least minimize your contact and/or length of time with the person or situation that creates the stress? 

       

      Once you begin to believe that you can in fact change the way you respond to a stressor you can then begin to make the small adjustments towards experiencing less stress.  You can look at whether you are viewing your stressors in exaggerated terms. Are you trying to please everyone?  Are you being too rigid in your expectations?  Are you dealing with an all too familiar situation and expecting a different outcome? Then take some deep breaths to slow your heart rate and help clear your thoughts.  Look at these stressful situations as something you can cope with successfully.

       

      Stress creates many different reactions on a hormonal level, mental level and emotional level.  I believe you are capable of sticking to and achieving your weight loss goals.  Here are a few tips to keep you on track in the face of stress and cravings:

       

      By taking the time to read this valuable information, you have already demonstrated that you are ready to achieve your weight loss goals.  You have the information, now it’s time for action!  To change, one has to move.  You are now ready to handle stress, rather than it handling you.  Move to a place of power in your life. I know you can do it!  If you have any questions or have a unique situation let me you would like help with, please contact me.

      Here's your FREE-- Checklist_to_Reduce_Stress.pdf