Healthy B.P.M.

I gave a 15 minute nutrition and fitness presentation at the end of a summer recreation girl’s basketball game. Kind of a tough crowd. Tough because girls between the ages of 13-16 who’ve just played their hearts want to go home after the game, not listen. To their credit though they gave me as much of their attention as they could. Some were receptive others were busy texting their friends or talking to the person sitting next to them. There were some parents and other adults in the audience who appeared to be interested. Everyone’s ears perked up when I told of my experience with CNN and Dr.Sanjay Gupta. I also got their attention when I mentioned that I’d lost over 80 lbs.

Informing them that 60%of average weight girls between the ages of 9 and 19 were dieting didn’t seem to phase them. Hmm, what could I tell them to make the subject of nutrition and fitness hit home. They were there for basketball so maybe that was the tie in. What you eat will have an effect on your game, I told them. A couple of them stopped texting. “If you want a scholarship to a top ten school you’ll need good grades. This means you have to pay attention in class, healthy balanced meals will help“. A couple of them sat up straighter. Finally, I was on to something, they all perked up. Now that I had their attention I had to keep it, and I did.

It would have been easy for me to go out and tell them how to design a well rounded eating plan and how many sets and reps of squats and lunges to do. However, that’s not what they needed. They needed to be reached at their level with information that they found interesting. Our children need our help. This nation is home to some of the fattest children in the world and we ‘ve got to do something about it. The parents bear some responsibility, as do the children, but the rest of us do as well. If we know better it’s up to share what we know. We have to make sure that the generation destined to care for us later on be well advised and know that banana pudding is not a fruit.

Lately I’ve been drawn to lots of articles on anti-aging. There are tons of tips on the best make-up, skincare, hairstyles and clothes. All designed to turn back the clock or make it stand still. Most are just another way to prey on our insecurities. Mama used to say “tell the truth and let God love you”, so I’m fessing up. I have my share of cosmetics with all the latest in dermatological advancements. My daughter sells Avon so that’s a real plus for me and the way that I get most of the products.

Is there really such a thing as aging gracefully? Is the use of products to erase the appearance of fine lines and wrinkles a bad thing? It all depends on who you ask. The companies that produce tem would say no. I’d say maybe. We are certainly all free to buy and use whatever products we please; what gets me sometimes is the motive for using them. I want to look the best that I possibly can for me. I’m not looking to impress anyone and I really don’t care what anyone else thinks of my crow’s feet or the little jiggle I have under my arms. Let me be clear my self esteem is not tied to my appearance and I do have my limits. At this point in my life, plastic surgery for the sake of vanity is not an option. It’s costly and can be dangerous. Why have surgery if it’s not necessary?

All the creams and potions in the world whether they work or not will do nothing for a negative attitude and a sour disposition. Those two unflattering attributes will do more to age you than excessive sun exposure and an unhealthy diet. Beauty and grace start on the inside and today the laugh lines around my mouth are joy and a reason to be thankful. I’ve had lots to laugh and smile about.

Woo-hoo!! We are 18 days away from our Carnival Cruise. In anticipation of 5 days on the big ship my son and his wife decided to drastically reduce their carbs. Mind you both of them are avid bodybuilders with awesome physiques and know a bit about nutrition. Their carb depletion process started out pretty good, their energy was up, no problem. Of course being a mom and given my profession I tried to talk them into a better way of tightening up for vacation. Naturally they didn’t listen.

This weekend they were having visions of Fuddruckers in their heads. If you’re not familiar with Fuddruckers, they sell the biggest, over the top hamburgers that you’ve ever seen. The burgers are dinosaur size which means the buns are too. That’s a whole lot of carbs going on and what’s a burger without fries? Shone has been sick for two days, and Casey Lamont doesn’t want to see another burger for a while. It hasn’t been easy to not say “I told you so”, but I’ve kept quiet.

All or nothing always seems to backfire. That’s why diets don’t work. If you’ve got a special event coming up resist the urge to do anything drastic. Chances are you’ll blow the diet ala Casey and Shone, get sick when you start to eat normally again, binge and then feel guilty, or lose the weight and not have the energy to enjoy the event. Why not cut back on junk and alcohol if you’re prone to Martini’s on the weekend. Add some extra cardio and bump up your resistance training. Moderation, moderation, moderation. One more thing, listen to your Mom, she really does know best.

I’ve had a pretty good handle on my weight loss for the last year or two. Finding out what really works for me took so much pressure off. Finally I can relax and cross worrying about my weight off my list. Worrying doesn’t solve anything anyway so why bother. I don’t fret over every little bite I take, it’s great to enjoy the meal without counting calories and fat grams.

Eating out has been wonderful too. Once upon a time I viewed eating out as a license to pig out. Sitting down in a restaurant was my cue to let the feeding frenzy begin!! Once you know how to order and better yet how to communicate with the wait staff you’re almost home free. Notice I said almost. Some restaurant portions are so over the top you can eat from one serving for at least 3 meals. Portion control is still a must. We’d sometimes order a couple of appetizers, the entrée and of course a couple of drinks. Hey if you’re gonna eat out, do it big right? Wrong, doing it big (pun intended) can leave you with loads of guilt, bloat and a couple of pounds you didn’t plan on bringing home with you.

It’s time to go back ,or get to, taking our time over a meal. When eating out enjoy the company, the ambience and the pleasure of someone cooking your food, serving it to you and then cleaning up afterwards. That’s the real joy in eating out. Stepping on the scale the morning after an all you can eat/drink binge and have it laugh at you, defeats the purpose.

There are quite a few untruths out there about health and fitness. And most thinking, rational, sane adults ought to know better. But alas, some people use wild stories and urban legends to get out of doing what they don’t want to do. Check these out.

“If you’re thin you’re fit”. Sorry, but being thin is no indication of how efficient your heart, lungs, and muscles are. Body composition testing has shown that thin people usually have a higher percentage of body fat because they feel that they don’t have to exercise. “You’ve got to exercise” no getting around it. If you come across any “expert��? that tells you it’s not necessary; run like the wind.
1. By doing crunches you get rid of stomach fat. No way Jose! There is no such thing as spot reducing. Fat reduction comes from aerobic activities and is reduced proportionally throughout the body.
2. Sweat loss means fat loss. You do lose weight when you sweat but it’s mostly water weight, and is usually regained after drinking liquid. I hear you saying a loss is still a loss, but you want it to be permanent, right?
3. Extra protein makes you bigger and stronger. It would be great if it did. However, your normal diet more than likely meets your daily protein needs. Extra protein is only converted into and stored as you guessed it; body fat.
4. Sugar before exercise will give you fast energy, Candy bars, honey, and sweets quickly enter your bloodstream and release a tremendous amount of insulin. The insulin increase during exercise causes your blood sugar to drop, leading to faster exhaustion. Then there’s the whole glycemic index thing that I’ll save for another conversation.
5. Lifting weights gives women big, bulky, muscles. Women do not produce enough male hormones for large muscle growth. They also don’t have as much muscle fiber as a man. You must train specifically for muscle growth if you want to gain muscle mass. I don’t know any women that want to spend the amount of time necessary to build huge amounts of muscle mass.
6. Muscles turn into fat when you quit exercising. NO, NO, NO. That’s like saying if you have apples and oranges in the same bowl and you don’t eat the apples, they’ll turn into oranges. Fat cannot change to muscle or vice-versa. When you stop exercising, your muscles start to waste away and lose their firmness. Overeating increases the size of the fat cells and therefore you puff out.
7. Cellulite is a unique type of fat. Cellulite is fat; all fat is fat. Rubbing creams don’t work. Burn the fat through aerobic conditioning, weight training, muscular endurance training, and diet.
8. Certain food supplements and foods can burn fat away. Food doesn’t burn fat nor do supplements you can buy monthly supplies of. Aerobic exercise is the way we burn fat. “The only way”.
9. Low intensity aerobic exercise burns more body fat than high intensity aerobic exercise. The jury is still out on this on. You must look at total calorie expenditure. Everyone’s physical ability is different. Gradually work your intensity up and keep going as long as you can.

Think positive!

How long will it be before we’re deluged with another round of how “she” got in shape after the baby? Or should I say ‘babies’. I’ll bet you a dollar to a donut that somebody, somewhere is already straining at the bit to let us know how Angie got her body back. Why do we care? When will celebrity hawkers realize that Angie, Gwen, Jessica and Nicole don’t have the magical answer? Yes they have money, plus trainers, chefs and nannies to watch the kids while they workout. But they still have to do the work. Don’t think for a minute that they don’t have the same temptations as we do. While they may now crave the same foods as we do, you can bet they fall off the wagon occasionally themselves.

Keep this in mind also; when you see the first published picture post Knox and Vivienne, the weight loss didn’t happen overnight. Girlfriend had to break a sweat and more than likely make some changes to her eating plan.

Do your own thing; eat healthy foods that you love. Just because a celebrity says that such and such is the greatest thing since sliced bread, don’t eat it if you don’t like it. If Angie says that she does 200 crunches a day good for her, that doesn’t mean that will work for you. Find out what works for you and stick with that. Now on the other hand if 200 crunches a day fit your mood and your lifestyle, have at it. Just do it without whining and complaining. Your body, your choice, no celebrities allowed.

Before I give you part two of the workout, I want to share one more tip about interval training. Adding intervals to this workout will really kick things up a notch. A significant component to any form of interval training is to do it after resistance training. Most of us are locked in to doing cardio first and then the resistance. Change your workout and you’ll see the results you want. When you add intervals after cardio your glucose stores are just about empty and that’s when the fat is used as main source for energy. So go for it!

Band Lunge - Works the Legs ( Do 2 sets of 12 )

Stand with your feet hip-width apart. Breathe in as you take a step forward, breathe out as you return to start position. Take a large step forward and place the band under your arch. Both legs should be extended, feet parallel, with your leading foot flat. The heel of your back foot should be raised. Hold the handles of the band with an overhand grip and bring them up to shoulder level with your palms facing forward. Slowly, bend your knees and stop just before the knee of your back leg touches the floor. Pause and then extend your legs, pushing through the heel of the leading leg until you are back to start position. After completing all reps, switch legs and repeat. Keep your back as vertical as possible throughout the exercise. Take care that the knee of your leading leg remains in line with your ankle as you bend your knee.

Band Pullover - Works the Back ( Do 2 sets of 12 )

Attach the resistance band to a door anchor or around a sturdy object of a suitable height, ensuring that it is positioned above your head. Lie flat on your back and grasp the handles of the band in an underhand grip. Extend your hands over your head, keeping them shoulder width apart. Make sure that your low back is flat on the floor and your abs are tight. Exhale as you pull down; inhale when returning to start position. With tension already in the band, pull the band over and down, creating a large arc until both hands reach the sides of your legs. Pause, and then slowly allow your arms to return back up and over following the same line, until they are back to the start position. Be careful not to arch your back. You may want to bend your knees to keep pressure off your low back.

Band Bent Over Row - Works the Back ( Do 2 sets of 12

) Stand with your feet shoulder width apart and bend your knees slightly. Place the band under your feet and bend forward at the waist so your torso is about 45 degrees. Keep your lower back straight, being careful not to arch your back. Tighten your abs. Grasp the handles of the band and extend your arms down to the floor until they are straight and directly underneath your shoulders. Inhale as you pull the band up, exhale as you return to start position. Bend your elbows, retract your shoulder blades back and down. Pull up on the hand until your hands reach your chest then slowly straighten your arms back to the start position. Stop when your arms are fully extended. The bent-over position works your spinal erector muscles isometrically. Go ahead and experiment with different grip widths or place your feet slightly wider apart for a more intense workout.

Ball Band Overhead Press - Works the Shoulders ( Do 2 sets of 12)

Sit on the ball and place the exercise band under both feet. Grasp the ends of the band and bend your elbows so that your hands are in front of your shoulders with your palms facing forward. Exhale to raise your arms, inhale to lower them to start. Grasping the band, raise your hands above your head. Remember to keep your shoulders relaxed and down. Inhale and lower back to start and repeat for all reps. This is a great exercise to get that strong upper body that you’re looking for. It’s also a great core muscle strengthener.

Are you struggling to lose those last 5-10 pounds, or do they keep coming back? You may also be in the position that losing 5-10 pounds would be a great jumpstart, no worries there either. Here’s an upper and lower body routine that will give you the symmetry you‘re looking for. I’ll give you four exercises this week and finish with the final four next week. Give it a try why dontcha and remember you don‘t have to use the ball, it‘s nice but not necessary.

Ball Band Wall Squat - Works the Legs (Do 2 sets of 12)

Place a ball between your back and the wall and inch your feet away from the wall and let your body weight lean into the ball. Your feet should be about 1 to 1 ½ feet in front of your hips. Cross your arms in front of your chest. Inhale when sliding your back (and the ball) down the wall; exhale when rising to standing position. To increase the resistance, (I heard you say yeah right!) place a band under your feet and grasp an end in each hand. Bend your elbows and bring your hands to shoulder level. Keep constant pressure and with your back on the ball, roll it down the wall, while bending your knees until they reach 90 degrees. Pause, exhale and return to a standing position. Keep your abs tight and hands engaged as you go through the full range of squats. I’m sure you can tell that this really works.

Ball Band Chest Press - Works the Chest (Do 2 sets of 12)

Lie with your upper back, neck and head supported by the ball - place an exercise band between your back and the ball. (No ball, just lay on the floor) Grasp the band in each hand and bend your elbows at 90 degrees. Exhale when pressing hands up, inhale as you return them to start position. As you press your hands towards the ceiling, exhale. Inhale as you bring your hands back down to starting position. This one tones your back, your abdomen and your thighs. Remember to keep those hips lifted throughout.

Ball Leg Lunge - Works the Legs ( Do 2 sets of 12 )

Begin by standing just in front of the ball (or chair) and place your left shin on top. Place your hands on your hips. Inhale as you bend your leg; exhale as you come back to standing. Now, bend your right leg, reaching back with your left leg as you move the ball away from you on the floor. As you rise back to start, exhale. Switch legs and do it again after finishing the first side. This is a great exercise for your thighs and buttocks, but you’ll also notice that it works your abs too. More bang for your buck baby!

Band Single Arm Chest Flys - Works the Chest ( Do 2 sets of 12 )

Make sure that your band is shoulder height, attach the band to a door or other suitable anchor. Since you’ll only be using one end of the band, make sure that the opposite end is secured to an anchor point. Stand with feet hip-width apart with the band on the side that you are working. Grasp the handle of the band with your arm extended out at shoulder level. Rotate your wrist so your palm is facing forward. Exhale as you bring your arm across in front of you; inhale when you return to start position. Bring your arm across your front to just past the mid-chest. Keep a slight bend in the elbow throughout the movement. Slowly, return back to the starting position. Your shoulders should remain parallel to your hips, so be careful not to rotate your upper body. Change arms and repeat the same for the other side after finishing all reps. To increase the resistance, slowly rotate your body away from the band.

I bet you feel toned up already!

So you’d like to join a gym or health club , but how do you choose? Gyms can be effective motivators, and can also be extremely frustrating. Before you choose make sure that it suits your needs and goals. And before you do that, first decide what is your priority. Here are some guidelines :Location, location, location. This is one of the first things you want to consider. If it’s far from home, it’ll be just another excuse not to work out. You also have to consider the cost of petro these days.

Are the employees friendly and nice? Will they be able to help you reach your goals? Make sure the instructors and trainers have the experience to work with you. Preferably they should be certified professionals. Inform your fitness professional of any physical limitations.

What kind of programs do they offer? If they offer group classes you should be able to get a free pass to check them out. Some facilities have their own dietician and physical therapists. This is a great additional service, but it will probably cost you.

Is the equipments in good condition, and is there enough of it? Otherwise, you will waste your time waiting for your turn. Also make sure that the facility is open during the times you are most likely to work out.

Is the facility well maintained, clean and safe? If you see a lot of “out of order” signs, it could be something to think about. Are the floors cleaned regularly to avoid accidents? Is there enough room for everyone? Also check if the facility is located in a safe and well lit area.

Another factor is the membership. Are they friendly? Gyms are often venues for social interaction. Take time to drop by and meet the members of the club before you sign on the dotted line. Other members can be your buddies in the near future and should be considered.

What is the schedule of classes and will they be convenient for you? Find out what classes are offered at a specific time and consider if you will be available at the schedules given.

How much would it cost you? It is important to know the monthly membership fee and what it covers. Some fitness clubs have hidden charges and you want to know beforehand. Check if they have promotions or discounts and what other services are included in a basic membership package. It is also important to know how long the club has been around and how often they increase rates.

How is it different from other fitness clubs? Don’t just stick into one club. Try to visit as many clubs as you can and make a comparison. Then you can narrow down your choices to the facilities that meet your needs and priorities.

What do people say about it? Take some time to get feedback from other members. Ask their opinion and let them tell you about their experiences there.

Choosing a fitness club is just like trying on clothes. Don’t be pressured. Take your time to review and gather enough information if you’re still not sure which one to choose. Once you have made your choice, enjoy and make the most out of it. Happy Training!!

Can you get fit and healthy if you’re not focused and sure of why you want to do it? Sure you can. Will the results be permanent? In all likelihood, no. Without the proper mindset, you will be easily distracted from your goal. In addition, workouts and healthy eating tend to be more of a chore rather than something you look forward to.Here’s a rough draft for you to follow.The first phase of your healthy makeover should be informational. Spend a fair amount of time soaking in as much info as you can about fitness and nutrition. Pull out those cookbooks that are collecting dust and get some new recipes. Most cookbooks have light recipes that can easily be adapted to your tastes. If you tend to surf the net, or play solitaire while at work, do some research instead. (Make sure you have one of those screens where you can hide what you’re doing in case the boss walks by). This stage may have to be re-visited if motivation starts to wane. Most important, be flexible and be prepared to experiment, and give yourself permission to succeed. Another point to ponder is that the road to optimal health, well-being and fitness is paved with more than the physical. A total integration of mind, body, and fitness is the winning formula.

Did you know that over half of our energy level depends on our emotional fitness. Enthusiasm, motivation, fun and satisfaction should constantly be replenished. These emotional energies are in balance when we get sufficient activity (that we enjoy) and eat well.

Then there’s the mental part of the equation. In order to be in perfect balance, (or as close as we can get) you must train your mind as well. Try a few mental exercises daily.

Once upon a time pedometers were very popular and it seems everybody had one. If you have one, where is it, securely fastened on your hip or in the back of the junk drawer? Like most gadgets, they go in and out of vogue. Dust it off and start using it again. If you’ve never used one and want to give it a try, trek on over to the dollar store and pick up one just to get you started. That way if you don’t keep it up you’re only out of a dollar.The standard recommendation is to achieve 10,000 steps a day, preferably by walking. Good idea in theory but not always practical. If you haven’t adopted a formal walking plan no need to fret, every step you take no matter what you’re doing will rack up the numbers. Put the pedometer on first thing in the morning and don’t take it off until you go to bed at night.The first day or even the first week will most likely not result in 10,000 steps; you’ve got to work your way up. And for those of you wondering, 2500 steps is approximately one mile. Again the pedometer counts the actual steps you take but I’ve found a chart that gives you an idea of how many steps are equivalent to 15 minutes of common activities. On your mark, get set, go!!!!!

• Standing while watering the lawn or garden - 600
• Clearing and washing dishes - 900
• Playing with the kids - 1100
• Carpentry- general workshop - 1200
• Playing Frisbee - 1200
• Bowling - 1200
• Grocery shopping - 1400
• Biking moderately (11 mph) - 1600
• Sweeping - 1600
• Washing the car - 1850
• Mowing the lawn with hand mower - 2350
• Moving furniture - 2350
• Carrying bricks - (hey you never know) 3150

We all know the importance of reading labels right? (Please say yes). However, bread and other products that are similar come in all shapes and sizes so how do we know what is a (meaning one) serving of bread? Here are some examples (each is approx 80 calories) and please make sure you are going for 100% whole wheat or whole grain as much as possible:

 ½ whole wheat bagel (approximately 1 oz)
2 slices of whole wheat bread
½ whole wheat English muffin
1 slice of raisin bread
½ pita bread
1 waffle, reduced-fat (4.5 in square)
½ cup of cooked oatmeal
½ cup of cream of wheat
½ cup of cooked grits
¾ cup of unsweetened cereal
8 animal crackers
½ cup of brown rice (cooked)
½ cup of whole wheat pasta (cooked)
8 reduced-fat ritz-type crackersNow who said you couldn’t have bread?

For some reason and I’m no exception we (the nation) takes an interest in how the “stars�? get in shape. Many a fitness trainer has been propelled in to the spotlight for helping to sculpt the ultimate celebrity body. Well what guy wouldn’t want LL. Cool J’s abs or J’Lo’s rear end? The fact the sometimes escapes curious minds is that they still have to do the work. The hottie of the month can’t pay someone to workout for them.What we have to keep in mind also fit buddies is that the camera can play tricks with you. There’s a lot to be said for airbrushing so let’s not get it twisted. In light of modern technology and often deceptive camera angles, the entertainment industry is home to some pretty awesome bodies.US magazine reports that Natasha Bedingfield and Denise Richards are fans of Pilates. Hey Charlie eat your heart out! All those cha-cha’s and rumbas with Tony helped Marissa Jaret Winokur drop over 50 pounds along with a Cardio Barre class. Speaking of L.L. as in Lindsay Lohan, girlfriend likes to duke it out with boxing. Paparazzi beware!Drop and give me 20! That’s what Mrs. Cruise and Christina Applegate (Christina who?) here as regular attendees of Barry’s Bootcamp. Talk about a no fuss no muss workout.

Hollywood’s hottest bodies have to sweat and groan just like we do to get in shape. Granted they’ve got the mega bucks to pay for trainers, coaches and the most fashionable workout attire, but sweat they do. It all comes down to having the heart and commitment to follow through with your goals. You may not be getting ready for the red carpet, but you can roll out the welcome mat of good health and fitness anytime and anywhere. Take Care and Be Well.