Healthy B.P.M.

We often approach fitness from a “war is hell” point of view. Have you ever paid attention to the words we use to describe exercising? Workouts are grueling, challenging, non stop, heavy duty, super charged and tough.

In order to prove our dedication to fitness we have to be hardcore, and adopt a no pain, no gain attitude. Then there is the weekend warrior who goes through a gut busting, intense and explosive, all or nothing routine.

We grip, clench, blast, force, push, pull, punch, kick, squeeze, shred, rip, burn and chisel. There are burst of intensity and high impacts that help us to peel off pounds and blast off belly fat. Everyone is in search of tight buns, killer legs, tank top arms, and the ever elusive six pack. Then there’s the whole issue of time. Look for express and extreme workouts in a 5 day slim down, 30 day shred, or you can opt for 10 minute solutions. Is it any wonder that the whole idea of fitness is intimidating to most?

Keep in mind this is all supposed to be fun.

At the other end of the spectrum we’re told to restore our mind and body connection; you know find the balance. Learn to relax and rejuvenate, stretch, breathe and concentrate. Visualize and calm down, as you go within, focus, be mindful, meditate and clear your chakras. Open up and revitalize your being while you reduce stress and release tension. Again I ask, is it any wonder that the whole idea of fitness is intimidating to most?

I do agree that balance is important. All or nothing at either end of the workout spectrum is a recipe for disaster. The one word I was saving for last is moderation. Yes, we’re tired of hearing it; but it makes the most sense. With the right dose of intensity, a healthy scoop of reality, and a bundle of self love, it is possible to find the right workout for you. So meet me on the yoga mat so we can chisel our mindsets while jumping headlong into an intense 5 day, revitalizing fat burning slim down.

One Small Step at a Time - Exercise and Healthy Eating

Now that you’re in the mindset to get started, you’ve probably written out some big goals, but have you been realistic? Your goals should be clearly defined and achievable. For example, can you really go to the gym five times a week? Or is it more likely that your schedule will only allow you to make it two days? Look at your schedule and lifestyle and remember even our best intentions can’t account for the kids getting sick or your boss asking you to work late.

Don’t Make it Too Easy to Slack Off

By the same token you want to make sure you’re getting enough exercise overall. If you have an active lifestyle already that includes walking rather than using the car or have active hobbies like dancing, or a sports activity, you may not need that much extra.

Get Creative

Think active always. If you’re vacuuming the floors put a little extra effort in it. Turn a mundane chore like vacuuming into walking lunges. (Your thighs and backside will love you for it)

You Mean I Gotta Eat Healthy Too?

Yes sirree. The same thing goes for healthy eating; you don’t have to drastically change your eating habits in one fell swoop. Find modifications that are attainable for longer than one week. If you set the bar too high and fail miserably within a few days, you’ll be disappointed and give up.

Try a Few of these Tips :

• Drink water instead of soda or fruit juice.
• Banish white processed carbs and instead have the whole wheat/ whole grain variety.
• Add vegetables / salad to every meal.
• Snack on fruit first and if you’re still hungry have a little something else.
• Instead of reaching for the sugary snacks, have healthy ones.
• Give up processed foods or limit yourself to one or two per week to start.
• Reduce your caffeine consumption.
• Get active, walk, clean, run, go to the gym, it doesn’t matter just start moving your body.

A Little Goes a Long Way

It is unwise and unhealthy to think of eliminating all fat from your diet in order to reduce the calories. Eating would become a bland and boring pastime. Just as an engine needs oil to run, so do our bodies. The challenge is to keep the fat to a minimum and to obtain it from healthy sources. This recommendation is not only for those seeking to shed a few pounds but also for overall health and well-being. Studies suggest that keeping dietary fat to 30% or less daily, reduces the risk of heart disease, certain types of cancer and diabetes. As little as a tablespoon a day will keep your body operating efficiently.

Facts about fat

Fat is king when it comes to calories. It weighs in at a whopping nine calories per gram. Carbohydrates and protein only carry four calories per gram. Since some dietary fat is necessary, it’s wise to know which ones are best. It’s no secret that there are good and bad fats. The easy way to figure which is which is by eyesight. If fat is solid at room temperature, it’s not good for you. Butter, lard, shortening, some red meats, ice cream and cheese, all saturated fats, fall into this category. The next two types of fat are liquid at room temperature. Monounsaturated fats include olive, canola, and peanut oils, with olive oil being the best. The other type of fat is polyunsaturated; which encompasses corn, soybean and safflower oils.

Fat and flavor

Fat adds flavor to food and leaves a feel good sensation on your taste buds. To replace the flavor lost from fat it’s important to add it back in other ways. Learn to experiment with herbs and spices.

Tips and Techniques

When preparing low fat meals it is vital that you alter your cooking methods. Steam, stir-fry, broil, bake, or sauté meats to keep fat at bay. Thanks to George Foreman, grilling indoors has become easier and less time consuming, and is an excellent way to cook most any meat or fish.

It’s in the Bag

Cooking bags gives today’s health conscious cook an opportunity to serve moist, flavorful meat without artery clogging fat. There’s no basting and no clean up.

Lean on Poultry

The smaller the bird, the leaner it is. Always go for white meat, remove, and discard skin before cooking. Savory marinades offer a bevy of options to infuse what could otherwise be a bland meal with a riot of flavor. Turkey and chicken are the optimum choices. Duck and goose are naturally fat, save them for special occasions.

Meat is Back

Pork and beef as part of a low fat cooking plan? You bet! They’re excellent sources of protein and iron. Because they do contain some saturated fat, keep them to a minimum, no more than 6oz daily. Consider using them as an enhancement and not the star of the meal. Although marbling makes a cut of meat juicier, look for cuts with very little if any streaks of fat.

How to Cut Back

Use nonstick cooking spray instead of oil or butter to coat pans before cooking.

Trim all visible fat from meat and poultry. If this task seems a little daunting, have your store’s butcher do it for you. This is usually a free service.

• Drain fat from cooked meats.
• Try chicken or turkey sausage and bacon.
• Have at least one meatless meal a week.
• Up the ante on complex carbohydrates, eat more beans and whole grains.
• Substitute fat free dairy products for full fat ones.
• Oven fry potatoes instead of deep-frying.
• Use mashed pinto beans to moisten and extend ground meats for burgers and meatloaf.
• Use herbs, spices, chutneys and salsas to jazz up your meals.
• When baking replace some of the fat with applesauce, prunes, (Use small jars of baby food for this) or nonfat yogurt.
• Reduced fat or fat free cheese is a great substitute for full fat ones, or use a very small amount of a more intensely flavored one like sharp cheddar.

It’s not difficult to get used to different cooking methods. Once you begin to reap the health benefits, low-fat cooking will be easy. Your family will thank you for it.

Fitness apparel has gained popularity as more people are getting off their duffs and working out. Choices range from the sublime to the ridiculous. From yoga to water polo, the right gear is getting easier to find. OK guys, I know this is where you bow out, but you can share this info with the ladies in your life. The one piece of clothing that can make or break a workout is a sports bra. Here are a few hints on what to look for.

Anti-Chafing features, ex., armholes cut wide and deep, snug fit to make sure bras moves with you, soft tags, and flat seams.

Wide elastic band around your ribs to eliminate riding up or curling. (I hate it when that happens).

A racer-back or T-back style to provide greater arm movement.

Performance fabrics or linings (like CoolMax or Supplex) to promote sweat-wicking.

Always pick the bra with the appropriate level of support for the activity. Keep in mind that for high-impact activities like running, aerobics, basketball, volleyball, you’ll need more control, especially if you are larger-breasted. Wearing two flimsy bras doesn’t work, so nix that idea. There are two types of sports bras , compression or encapsulation, A.K.A, smashed or shaped. Compression is the kind without cups that smashes breasts close to the body to minimize motion. You typically have to pull them on overhead, which can sometimes be as uncomfortable as trying to step into it and pull it up. There is no shape, no lift and you end up with the uni-breast look.

Encapsulation styles have cups like a regular bra to enhance the feminine form. Many of them will also have underwires. They also fasten in the same ways as a regular bra. For the proper fit you have to be real about your cup and rib size, this is no time for wishful thinking. Honor the girls as they are.

Another point to consider is elastic rib bands or one-piece construction. Most of the time, emphasis on the word most, a wider elastic around the ribs eliminates the bra riding up. Bras without elastic bands directly underneath the bust line offer less support.

If you’ve watched the two premiere episodes of Dancing with the Stars, you know that Cloris Leachman has been a hoot; well kinda. She’s feisty for sure and I love her in your face attitude. However, there’s another part of her that feels a bit uneasy, for lack of a better word. Her facial expressions go from “I’ll kick your butt” confidence to “have pity on an old lady“. I think that woman of all ages should be self reliant and go for the gusto. Now I know Cloris is an actress and nine times out of ten she’s just hamming it up for the cameras. I also know lots of women who fade like 3 week old cut roses when presented with a challenge. Ladies answer this: how many times have you felt your age was a hindrance?

Whose rules are we playing by when we think we’re too old, too young, too fat or too whatever? With chronological age should come wisdom. Whether the gray hairs are there or have been given over to Ms. Clairol it doesn’t matter. This is so evident when it comes to wellness. Too many of us buy into the myth of the middle age spread. Our backsides spread because we sit on them too much. Yes our metabolism slows a bit as we age, but we don’t have to sit still. Sitting still allows grass and weeds to grow all around us, and our once youthful attitudes are choked out with worries about tomorrow and regrets from yesterday. We have today to move forward, our point of power is always in the now. Get up, get moving and take charge of your lives. It’s Ok to flaunt your power, to try new things and to be filled to the brim with confidence.

Now that I’ve gotten that off my chest, I look forward to watching Cloris Leachman tonight. It doesn’t matter whether she’s panning to the cameras or not. She’s setting an example and saying 82 years ain’t nothin. Excuse me, I have to go and color my hair.

Years ago I used to be platinum card member of the clean plate club. After many pounds and promises to extract myself from the group I did. Now I hold a not so exclusive membership in another club; Your Own Private Summer Club. Requirements for membership are as follows:

Must have body drenching night sweats, and be able to remain in sweaty night clothes

Dexterity to flip the covers on and off to create a breeze

Must be able to tolerate a floor fan, a ceiling fan, open window, and an air conditioner, simultaneously

When a hot flash subsides members should be able to put back all the clothes they have taken off in under 30 seconds

Should be able to stand in with your face in the freezer until the flash passes

The symptoms of menopause are things you don’t pay attention to until you experience them, why should you? You hear older women comparing hot flash stories and you smile thinking that it’s light years away from you. When you have the first one, you’ll want to hug your mom, your grandma and your aunts. They’ll smile politely and you’ll know that membership does have it’s privileges. As annoying as the night sweats and hot flashes are, I take comfort knowing that everything is working as it’s supposed to. And as with most other things, this too shall pass.

Here’s a bit of info from the research and scientific community about what may help; other than time.

Soy beans have been used for a long time to help relieve some or all of the symptoms associated with hot flashes. Soy has chemicals in it called isoflavones, which are a type of phytoestrogen (plant estrogen). These compounds are similar to estrogen and act like human estrogen in your body. Not only have studies shown that women countries with higher soy content have fewer hot flashes than women in cultures that eat less soy, many women who begin getting more soy in their diet report fewer and less severe hot flashes. While soy does have the benefits of acting like human estrogen, its effects are fairly weak. Many women with mild to moderate hot flashes report decreases in their symptoms, but women with more severe symptoms will probably not experience much relief. Soy can be found in many different forms. Not only can you get it in supplement or as a food, there’s also various types of soy food products. Here’s the disclaimer. Consult your doctor before making major dietary changes; he/she can help you figure out if soy is right for you.

As with any supplement, you should only take soy isoflavone supplements if it is impossible for you to get enough soy (or other isoflavone sources) in your diet. While taking a pill is probably easier, food is the natural way to absorb chemicals and it’s generally more effective. When it comes to specific soy foods; soy milk doesn’t contain as many isoflavones as other types of soy and probably won’t be as effective.

There are concerns associated with soy. One is that because it acts as an estrogen in the body, it could result in an increased chance of breast cancer. This is why it’s important to have regular mammograms and self exams, hopefully you’re already doing this. You should also monitor your soy intake. More than 50 grams per day may increase the associated problems.

While you can’t avoid going through menopause, there are breakthroughs that can alleviate some of the symptoms. If you have problems with hot flashes and night sweats, eat right, get exercise, and add some soy to your diet.

1/3 of the wellness game is how you treat yourself. From self talk to grooming, every positive step propels you closer to your goals. I did a double in the produce isle a couple of weeks ago while grocery shopping. No, I wasn’t all excited about the broccoli. There was a very well dressed and expertly coiffed woman making her rounds through the yams and onions. I guestimated that she was in her late fifties. Not a hair was out of place and the shine on her patent leather stilettos almost required sunglasses. A few fellow shoppers gave her the “who does she think she is”? stare. Glancing down at my faded jeans and the remnant of the morning’s protein shake on my shirt, I felt frumpy to say the least.

The vision of Ms. Dressed 2 the 9’s has stayed with me. Then yesterday I read an article about wearing sequins to the grocery store. Serendipity, maybe? Have you noticed that when you gussy it up a bit, you stand taller? Are you more apt to treat yourself like royalty when you’re wearing your Sunday best? Taking the time to look our best could be a first and important step in taking better care of ourselves in all areas. Now don’t go and your raid your closet for all that glitters. I not suggesting that you wear a tiara and pearls to the dry cleaners. Just begin to take a little extra time for the outer and inner you. Like the commercial says, “You’re Worth It”.

Nine years ago almost 108 million Americans were overweight or obese. Obesity continues to be a serious problem and is predicted to reach epidemic levels by the year 2020. Researchers and the rest of the medical community say one way to prevent this scenario is to make people aware of the risks of being overweight or obese. Duh!! We know; how many times are they going to tell us. I don’t think there’s a person alive that doesn’t know that heart disease, stroke, diabetes, cancer, arthritis, and hypertension could be prevented and controlled by losing weight. So that puts us back at square one. Why not take the leap of faith and do what’s necessary? Laziness, greed, fear, intimidation, cost, lack of time, money, stress, no support, complacency. Pick one, any one. Those are all reasons for not losing weight, even though we know what’s at risk. Eating what we want in the portions that we want and not working out rank higher on our list of priorities that our well-being. Hmm.

Quick weight loss methods have spread like fire these days, and their results are as unpredictable as our economy. Are we waiting for the government to bail us out of this dilemma as well? It’s nice to have someone hold your hand through the process, giving you the right combination of foods and the appropriate workout, but there comes a point when we’ve got to do it alone. We do a great disservice to ourselves and the ones we love when we chicken out.

There are healthy weight loss options which will provide lifetime results. Learn to set realistic goals and don’t expect to lose a lot of pounds in a short span of time. Also don’t expect that there won’t be setbacks. It’s how you handle the setbacks that determine your success. Don’t give up when things don’t go your way. If you were a sculptor and your creation was not the way you wanted it would you throw away the clay thinking it was no use in trying? Of course not you’d keep going until you got it right. As a toddler when you first tried to walk did you give up after falling?

Get up as many times as you have to. Getting up builds endurance, it strengthens your resolve and if you keep at it you will reach your goals. Onward and Upward!

So I’ve raved about the glycemic index and its wonders at helping to whittle your waistline. Yesterday I gave you a primer on how to start a resistance training program to tone your body. And I think, no, I know those two things alone will put you on the road to optimal health and wellness. Naturally you’ll want to add some cardio activity to the mix to round out the whole program, but I’m saving that for another post. What I really want you to do is make an active choice. About what you ask? About everything, but especially when it comes to dropping the pounds and inches.

Last week one of my childhood friends signed up for one of my classes through the college. She was gung-ho, committed to the cause, and is a hoot to have in the class. Before I left the building I made a stop at the office and thought I heard her talking. Bless her heart; girlfriend has a voice that carries. She was saying something about not wanting her instructor to see her. As I rounded the corner, I saw my super excited to be in the class friend chowing down on a piece of sweet potato pie. The look on her face was priceless! She made some excuses and tried to shift the blame to the person that gave it to her, but I wasn’t buying it. We both had a good laugh and I will probably tease her about it for a long time.

My point is whatever you decide to do, do it with a clear conscious and do it for yourself. If you want to workout for an hour a day everyday, do it. If you’re torn between not working out and watching your soap do what you want to do. Same thing with your food choices. If sweet potato pie wins out over fat free yogurt, then by all means enjoy it. What good is it to make a half hearted decision and then have a tennis match in your mind about what you decided to do? Stand firm with your choices and make them because that’s what you want.

Now you may be thinking that’s not the way to get started and stay on a fitness plan. Maybe not but it has to be your choice and my hope is that once you weigh the pros and cons your choices will be ones that are conducive to your weight loss and fitness goals.

Gotta love that low GI eating plan, but there’s more to the equation. You know you’ve got to get up and move, did you really think that all you had to do was eat healthy? I was about to say wouldn’t it be nice if we didn’t have to workout, but I wouldn’t be telling you the truth. I also live in the real world and know that not everyone enjoys getting up at the crack of dawn to work out, or working out a couple of times a day. All I’m asking is that you make one valiant attempt after another until you’re in the fitness groove.

Now that you’re convinced and have made the commitment to improve your level of fitness there’s a few things you should know. If you are just starting out, be patient. Any muscle that hasn’t been worked hard in a while will let you know within 24 hours that it has been stressed. That’s OK. You will be sore at first. You should be sore at first. But that goes away.

Start light, ease into a more strenuous workout. For most people, fitness is not a competitive activity, but one of self-realization. Do only what is right for you, and don’t worry about the person next to you. Resist the temptation to do more than you can.

Whenever you start a new exercise make certain that you master the correct form. Use weights with which you can complete, with good form, three sets of 12 to 15 reps; only then should you increase the weight.

Start with a program and schedule you will be able to maintain. Fitness is a long term proposition not a short term endeavor.

Sets, Reps, and Rest

Reps or Repetitions:

The number of times a movement is done consecutively without stopping.A set is a group of repetitions.

By choosing the proper combination of sets and reps you can shape the effect of your workout. Note that the number of sets doesn’t include warm-ups.

Warming up takes two forms - overall, and specific. For the “overall” part, it’s always a good idea to begin any strength workout with a short aerobic exercise to “get the blood” flowing. This should be a 5-10 minutes low intensity warm-up, and is not a substitute for a more focused aerobic workout.

“Specific” warm-ups are done before you begin heavy lifting with any given muscle group. The first time you work a muscle group you should do 10-12 reps at 60% to 75% of your intended first set weight. When combined with stretching, warming up will help prevent injuries and allow you to get the most from your workouts. If you allow a muscle group to cool by resting too long, between exercises, you should warm it up again before heavy lifting.

Stretching lengthens the muscles you’re working. It helps them contract through their full range of motion, as it keeps you flexible. It’s a good idea to stretch the muscle being worked between sets.

Beans, chickpeas, and lentils

Nuts

Fish and shellfish - wild is better than farm raised

Lean meats, poultry, and eggs

Low-fat dairy

Low-GI breads

Slow cook and whole grain cereals

Ok, what’s not to like? There is so much leeway here to eat good, hearty food. Also, don’t forget to forget the three squares a day. Feast on 4-5 mini meals a day You’re eating all day, everyday and you’re eating good and you won’t have to take out a second mortgage. Woo- hoo!!!

I think it’s fair to say that I’ve spent a good deal of time talking about fads, supplements and the eternal quest for the magic solution. Impatience is at the root of many fads. We want the weight gone and we want it gone as of yesterday!

In my capacity as a fitness professional I hear lots of stories about what works and what doesn’t. From my personal experience I’ve tried soooo many different things and wasted more money than I care to recall. Finally I found what worked for me, and as others have done I share my story. Not to get my clients to do what I’ve done, although I’ll admit I’d like for them to try it. More so to let them know that it’s possible to discover what works for you if you pay attention to your body. It will let you know what it needs and how much. It’s very easy to ignore the signals when you’re in the middle of an emotional eating frenzy or lost in your favorite episode of Gossip Girl.

There are many that think being over weight is purely an emotional issue. You know the saying. “It’s not what you’re eating, it’s what’s eating you”. To a certain point that may be true, naturally there’s a segment of the population with serious medical issues that contribute to their obesity. Being healthy physically, mentally and emotionally leads to a balanced life. When you have that type of harmony within you it’s easy to pay attention to the signals your body is sending you. When you don’t, disaster is often lurking around the bend. This also I know all to well. Allow me to share another story. Follow the link below.

There are three main types of weight loss supplements on the market.

Appetite suppressants - Their claim is that they‘ll keep you from being hungry all the time.

Metabolism boosters - Reputed to boost metabolism so you can eat the same number of calories, but burn more and store less. These help you lose weight and gain energy.

Craving Curbers - Supplements that allege to curb your cravings helping you stick to your diet plans.

You must remember that if these supplements work, that doesn’t mean they’re safe. Many people think that because something is natural, it’s not dangerous. Not only do many supplements have dangerous side effects (think Phentermine and Ephedra); there is no rigorous testing so their negative effects are note readily known. It’s always a good idea to check with your doctor before if you’re thinking about taking any supplement.

What’s more, most people who are overweight tend to avoid exercise, and that avoidance just adds to the toll paid for extra pounds. If you lead a sedentary lifestyle and are overweight, you’re doubling your risk. And, if you already have a medical condition such as high cholesterol, being overweight ups the crisis even more.

The good news is that even modest amounts of weight loss can improve your health significantly. Loss of 10% of body weight can reduce blood pressure, high cholesterol, triglyceride, and high blood sugar levels.

Yeah, yeah, yeah, I know you’ve heard that and I’ve said it thousands of times. So why am I repeating it? To hone in on the reason’s why it’s beneficial so that you’ll take it seriously. I think that the basic premise of take in less, but higher quality foods and move more is the cornerstone of what works the best. In all fairness I will share some other methods that some have tried and had success with. Keep in mind I’m not advocating or endorsing anything; just sharing and caring.

 The market is flooded with products and procedures that claim to help you lose weight effectively. One of them is hypnosis. However, there are many misconceptions in regards to the application of hypnosis in losing weight. And because it does not involve drugs or surgery, many people tend to think that losing weight through hypnosis seems to be one of the safest weight loss programs. Here are some facts about hypnosis.

1. Hypnosis can be an imminently risky if not done properly and not administered by people who are highly trained .

2. Hypnosis alone cannot eliminate excess fat from the body and, therefore, make you lose weight. Most health experts contend that hypnosis should only be a part of a whole assimilated process. It should never be used as the sole weight loss procedure. In addition, it’s not a one shot deal, multiple sessions are suggested (no pun intended). For weight loss, hypnosis matched with psychotherapy will be more effective than hypnosis alone. This is because hypnosis is only a state of deeply relaxing the mind, the patient/client is still in control of his or her own body.

3. Hypnosis is one way of accessing the subliminal or subconscious state of a person. In a “hypnotic state,” the body is more responsive to suggestibility because of its intensified state of concentration. However, this does not necessarily mean that through hypnosis, one can already “reprogram” the mind of an individual. Therefore, it should not be considered paranormal or magical.

In the end those interested in hypnosis should be more aware that this procedure is not the magic bullet that they think or hope it will be for weight loss. If you decide to go for it, be careful in choosing a practitioner and combine it with a healthy eating and workout plan and a healthy dose of common sense. A healthy mind does contribute to a healthy body.