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Rants & Raves

How did two-time DWTS (Dancing with the Stars) champion Cheryl Burke go from plumpin' to pumpin'? And why do the tabloids always do "that"? You might recall that she was in some hot water last year after the tabloids picked up that she "packed" on what was rumoured to be five pounds(although unconfirmed). She went on a campaign to defend the modern shapely woman, who has other things to do other than dance for 6-8 hours a day - which is what she does while she is in taping for the show. This season, the buzz is that a slimmer Cheryl has really caught the attention of not only the viewers and the tabloids, but also the other contestants. And now you, yes YOU, can catch the Cheryl craze by buying her new fitness dvd, aptly titled "Disco Abs" which is in no way cheesy or makes her a sellout whatsoever to the principles she previously espoused. Sounds like Cheryl needs to get back down to her roots and just be...herself.

***
I love coffee. It is warm. It smells good. I like to watch it snow against the backdrop of the woods while I sip my hot coffee in the early morning. You ask, "Why do you drink coffee, isn't it bad for you?" I tell you, "Shut your mouth and worry about yourself. Don't you have some cardio to do or some weights to lift?"

BTW - I'm just kidding. I just wanted to see if you were awake. Ah-ha! You need some coffee! ;)

***
Many of you may have heard that Larry Miller, owner of the Utah Jazz - one of the most successful NBA franchises in history - passed away this week at the age of 64 due to complications suffered from type II diabetes. Now, I'm not trying to be insensitive here, but for those of you who have high blood sugar or are diabetic - take one look at poor Larry during the last years of his life and ask yourself if you really want to end up like him. He may have been highly successful in his career and made a lot of money, but he certainly wasn't rich as far as his health was concerned. One has to ask how much of his health problems could have been prevented by a simple diet and exercise program had he started one years ago. Unfortunately, he'll never know what how that could have changed his outcome.

***
So I just returned from a three-day fitness conference in DC this weekend and I was reminded that those of us like myself who work in the fitness industry are all just like our clients, which is something we tend to forget sometimes. Don't let our physiques, fancy degrees or certifications fool you - we eat all kinds of food, struggle with certain exercises, suffer from injuries and have an occasional beer too. And that's ok. We have our own neuroses from being in this industry, and we need to get over it! Great conference though, learned a lot, met some terrific people. ;)

***
Good news for those of you who HATE winter(like me!). We have exactly 5 days left of February before March, and March means Spring (Algebra class, remember? A=B, B=C). That means fewer excuses for not getting out and doing some exercise. Just 15 minutes outside walking around the block will not only help you burn calories, but lift your mood as well.

***
I challenge you this week to do something exceptional with your fitness. Can't do a pullup? Make this the week that you do one by breaking the exercise down into it's components. Never been much of a runner but always wanted to? Find out how to start a simple beginner's running program - and get fitted for a great running shoe. Welcome. YOU are now an athlete. Has arthritis prevented you from doing the things you enjoy? Don't let it stop you any longer - research how a sound exercise and flexibility program can help you recover lost range of motion, muscular strength and endurance and discover what it means to LIVE!

***

Fitness Follies of President's Past

Many presidents have been active in the White House, not just those of recent past. As a tribute to President's Day, let's take a look at some of those memorable ones of the past:

Upon seeking re-election in 1828, President John Quincy Adams(6th president 1825-1829), then 61, began to have reservations about how his declining health was affecting not only his chances of winning the election - but his family life as well. He decided to re-double his efforts, and continued his strenuous routine of riding between eight to 14 miles on horseback before breakfast and swimming in the Potomac(Teed 120).

President Theodore Roosevelt(26th president 1901-1909) was an avid boxer and rower. His father encouraged him to learn boxing after learning his son had several health ailments as a young boy, making him easy prey for school bullies. Roosevelt, who was also a young Sunday school teacher at his church, was scolded once for paying another boy a dollar after the boy showed up with a black eye after having fought a bully. At Harvard, he was a runner-up in the university's boxing championship.

He continued boxing well into his adult life, even after he suffered a detached retina which left him blind on that side. He even permanently carried a bullet in his chest after a salonkeeper's bullet meant for the president's head went awry. Roosevelt decided surgery to remove the bullet was too risky. On a safari to Africa, Roosevelt suffered a severe leg injury and contracted malaria. Despite his ailments, he continued to box and espouse an active and conservationist lifestyle. For example, Roosevelt signed an executive order requiring marines to hike 50 miles in 20 hours, no small physical feat. That would require the soldier to walk at 2.5 mph...for the entire duration of the test, over unsteady ground in weather conditions with no rest! Many people don't know he is also the founder of the NCAA (National Collegiate Athletic Association), and his physical accomplishments are numerous(Wikipedia).

Iowa-native President Herbert Hoover (31st president 1929-1933)created his own sport, an amalgamation of volleyball and tennis played with a medicine ball(yes, you read right!). Before breakfast around 7:30 am, he would play a game of what was nicknamed, "Hoover-ball". The ball itself was a six-pound ball tossed over a net similar to volleyball, and the game was scored like tennis(Herbert Hoover Presidential Library & Museum). See picture above - Hoover and his staffers conducting a game of "Hoover-ball" on the White House lawn.

President Harry S. Truman (33rd President 1945-1953) installed a horseshoe pit at the White House and enjoyed a two-mile walk each day. In an interview conducted after his days in the White House, he had this to say about not letting the job increase his waistline:

"Well, you know, when you're on a job where when you have to sit down all day, the best thing you can possibly do is to walk, especially after you're forty-years old, because that exercises all the muscles in the body, a walk does," he told the interviewer. "Legs were put on us to use. The present-day youngsters, and most people, will get in a car to go a block. They'd be much better off if they'd walk(pg. 117)."

This interview was conducted on Thursday afternoon, September 10, 1951. It's now 57 plus years since he gave that interview, and things have not changed. If you haven't already, take that step today - make a difference in your life, as these presidents did with their fitness!

Don't be a fool!
____________________________________________________________________________________ Herbert Hoover Presidential Library & Museum. Accessed online at: http://www.ecommcode.com/hoover/hooveronline/hoover_bio/pres.htm. National Archives and Records Administration.

Roosevelt, Teddy. Wikipedia.

Truman, Harry S. and Ralph Edward Weber. "Talking with Harry: Candid Conversations with President Harry S. Truman." Rowman and Littlefield, 2001.

Tweed, Paul E. "John Quincy Adams: Yankee Nationalist". Nova Publishers, 1996.

Obama Flexes Both Political and Real Muscles

Nine a.m. strikes and our new president strolls into the oval office sans jacket, sleeves rolled up, having just taken Malia and Natasha to school. Perhaps he's just finished a 90-minute grueling workout, which he does six days each week. His workouts, unlike that of any other president, are less about preventative health than they are about the body sculpting prowess one would expect of a cover model of Men's Health. Nonetheless, his faith in his fitness has not been shaken by the weight of the responsibility this man must now carry on his shoulders every day, each waking(and sleeping) hour of his life.

According the to the Washington Post, during the election - sometimes on primary nights - Obama's team would call ahead to a gym in the area to ask if the could either open or close early to accommodate the then presidential-candidate's schedule. Occasionally, Obama's team managed to fly in some of his closest friends for a game or two of pick-up basketball.

Even after the election, Obama managed to stay on target with his fitness routine. Each morning he would travel by motorcade at 7:30 am and meet some buddies of his at an exclusive health club overlooking Lake Michigan. Obama's workout is half weights and half a cardiovascular circuit consisting of stationary bicycle, elliptical machine and treadmill. He also completes about a dozen exercises in the hour as well, sandwiched in between a warm-up and a cool-down.

For all the working out Obama does, he still has one vice - the occasional cigarette. According to the same article from the Post, Obama has cut back from three or four to having one every once in awhile.

Obama's plans for making the White House fitness-friendly include building a full-basketball court at the White House.

However, Obama was not the only president to pursue physical fitness. Stay tuned for a special posting on President's Day about the fitness endeavors of past presidents, dating back to John Quincy Adams.

On Friday, we'll discuss the popular television show, "The Biggest Loser" and I'll unveil why the show is a big loser as well.

What I've learned from my dogs

Sometimes when I come home at night I feel like I've accomplished so much in my day and yet I still have so much to do! Laundry has piled up, bills need to be paid, calls need to be made, never mind about the cleaning.

Then I sit down, and take a deep breath, and look around me. I see my dogs starring back at me, watching my every move, curious as to why I am such a busybody all the time when all they do is sleep, eat and play all day. I can almost see them shaking their head at me, saying, "I try to tell you this all the time, but noooooo, you won't listen to me. You just don't get it that life will be the same whether or not you get everything done on that list or not."

For those of you who own dogs, you know what I am talking about. Upon arriving home, these little balls of fur instantly remind me that life is about the simpler things: laughing, playing, eating, sleeping, walking, mindfulness, and spiritual guidance(whatever that may be). When we junk up our lives with too much extraneous crap, our focus gets clouded, and it's like our souls are being fed a very poor diet. My dogs serve as the spectacles I need to re-focus my life on what is important to me.

I've also learned from them some very important principles of fitness. If you've ever watched a dog "play", this is their form of exercise, whether it's walking, jogging or retrieving a ball. It's fun for them. Whatever happened to having fun exercising?!? We need to find our retrieving ball too and allow ourselves to make exercise fun again. We have to stop telling ourselves that we can't do something, for whatever reason. Think for a moment of something you've always wanted to do, but didn't, and then brainstorm why. Now take those reasons why and break it down further by asking yourself, why has this reason for not doing "x" prevented me from really accomplishing my goal? You'll find that the reason behind why you said you could not do something is actually not the real reason at all, but is something much different, and probably related to some type of fear that you have. Once you have decided to conquer that fear, there is nothing that can stop you from reaching that goal - besides you.

Another great thing I've learned from my dogs - particularly from my little wiener dog Freddie - is that rest is a great thing and should be revered as much as exercise. Play hard, rest more. When working out, your muscles actually suffer tiny micro-tears in the tissue that get repaired based on how you recover. Once these tears are repaired, the muscle tissue actually gets stronger. Rest is part of that, diet is the other. A great post-workout snack consists of 20-30 grams of carbohydrates and roughly 10-20 grams protein. Make sure you rest and eat right in order to keep your body operating in it's optimal state.

And last - but not least - I've learned the true value of friendship from my dogs. I've never known unconditional love like the love they give me. No matter what is going on in my life, or theirs, they will always be there right next to me. Nothing can beat that little tail wagging!

(I Will Not) Go Down Softly

I will Not go down softly.

I will not
let the critics inside my head tell me I can't do something.

I will
stand up for myself when someone puts me down.

I will
face my fears even though I know it is easier to ignore them or run in the other direction.

I will
not make excuses for not reaching my personal fitness goals. Instead I will embrace them and move forward.

I will not
let injury or illness dictate what I will accomplish this year.

I will
stop and think before I open my mouth.

I will
let the other car go even though I have the right of way and feel good about it. :)

I will not
let other people make me feel bad about who I am or what I do.

I will
spend more time laughing.

I will
enjoy more time with my family.

I will
live in the moment and remind myself that life is a gift and we must be thankful for it every day.

I will not
worry about money so much as I wonder about what I will be having for lunch. :) It will all come together.

I will
be who I am unapologetic ally and honestly.

I will
treat those I choose to surround myself with with love, as I truly value them as individuals and they enrich my life.

I will
be a better partner and remind myself of this in all that I do.

I will
try to not feel so overwhelmed all the time by taking time each day to de-stress.

I will
cherish each moment I have with my family and not let petty arguments or disagreements get in the way of what really matters.

This year I will accomplish and learn and enjoy many things life offers us.

Carpe Diem!

What's your manifesto?!? Share it in your comments...it doesn't have to be formal or poetic or well-thought out, just from the heart.

Friday's posting will be the last one in January....this ends our weight-loss, New-Year's inspiration theme. In February, we will focus on celebrity fitness trends, since the Oscars are scheduled for February 22nd. We'll find out who's wolfing down burgers(or avoiding food like the plague) and who's bulking up for the big event!

A New Renaissance has Begun

As an English major, I was mesmerized by Langston Hughes' poetry and his voice. I was never a performer of any kind of artistry, but when it came to Hughes' work I felt myself wanting to speak his poetry, the words falling out of my mouth as if I, too, had been black in the 1940's. Poor. Destitute, but not out. Full of hope, but not fear. Consider the famous Hughes' poem "I, too" for a moment, and allow yourself to be lost in the beauty of his words and their meaning: http://www.poets.org/viewmedia.php/prmMID/15615

On Tuesday, Barack Obama's words inspired me the same way Langston Hughes' poetry did when I was an English student - and continues to inspire me to this day.

Not only did our new President remember where he came from in his rousing inauguration speech, but he also recognized how the unique experience of being an African-American and can shape his perspective on leadership. Obama may not be as poetic about it, but even as I listened to reports Tuesday morning about how the mall was filling up - even at 6:30 in the morning (!) - I felt a rush of pride at how far we really have come. True, I am a romantic, altruistic in the most purist sense, but I choose to believe in the goodness of man and the character that God molded us from.

Some of you on the other side of the aisle - or those who simply don't identify as Democrat - may be wary of another Democrat taking office who will spend your money, make government bigger, and decline tax cuts. Each party has their own way of doing things but their goal is ultimately the same - they want to make America better. And we need to do better. With a flailing(and failing) economy, lackluster credit, banking and auto industries, and foreclosures and layoffs climbing everyday, the new president will be sweating bullets until he can shore up the dam. You may very well disagree with President Obama's policy positions, no doubt. But it's hard to disagree with the powerful message Tuesday's inauguration sent to the rest of the world: We will overcome. President Obama's own election is proof of that.

It is my hope that we can now put aside our partisan differences and focus on the task ahead of rebuilding - and support our new president, whatever party or color or religion our new president is.

Finding an Energy Balance

Today's posting discusses how to create an energy(calorie) balance in our bodies, even as we try to affect weight loss.

This posting will make the most sense if you read Wednesday's (very, very long) posting first. It will also be much shorter than the last one! :)

Calories are the derivative your body uses to produce energy. Your body uses energy for all sorts of things, including to keep you alive. The rate at which your body uses energy to keep your body alive(proper organ function) is called your metabolic rate. The energy expended during activities like riding a bike or folding laundry is called your activity level. Both your metabolic rate and your activity level affect your overall caloric expenditure.

Your diet affects your caloric intake. Diets low in saturated fat, low in sugar and high in fiber are generally considered to be the most healthy.

Let's suppose you are a 150 lb. female named Sally Stairmaster looking to lose 20lbs. in 6 months. Your energy balance equation would look something like this:

Calories expended(metabolism + activity) - calorie restriction = allowed caloric intake(diet)

2,698 kcals - 387 = 2,311

To estimate your caloric expenditure, as well as some of the other numbers in the equation, seek the help of a personal trainer or you can use some of the better known online food journals such as Fitday.com, which is completely FREE and easy to use.

Restricting ones' diet by 387 calories daily may seem like a lot - but you don't have to restrict just your diet. The calories can come from exercise as well. For example, you could do strenuous walking on the treadmill for one hour and burn 150 calories, leaving you with a dietary restriction that day of only 237.

Some sneaky tips for eliminating unwanted calories in your diet:

1. Eliminate Soda - It's chucked full of sugar(calories), and it goes right to your waistline.

2. Leave a couple bites on your plate at the end of each meal - this can really add up over time.

3. Drink more water - this will make you feel satiated and flush out toxins in your body.

4. Eat more fruit and vegetables - even small servings of these fiber-rich foods can help with digestion and absorption of nutrients, making you not only feel better but feel more full as well.

5. Don't hate yourself for cheating - if you've been craving it all week, then have a small portion of that cheesecake. If you don't have the discipline to have a slice, then make sure you buy the reduced-calorie or reduced-fat version of it, so you are always making better decisions about your health. That way, you are not depriving yourself altogether, which can lead to binge eating.

Next Wednesday's posting will be presidential! There will be no Friday posting as I will be on travel.

Don't be a fool!

Predicting Weight Loss Success...What the Research Says

Several of my clients over the years have come to me with a conundrum: They want to lose weight but aren't sure how to do it. After several failed diet attempts, rarely used gym memberships, and home gym equipment that has turned stale from under utilization, they are simply fed up.

And I don't blame them. The fitness industry is an multi-billion dollar industry where there's a product marketed to our every need, our every whim, and as the careless consumers we are, we fall helplessly into their traps because we hear that if we use product "X", we will finally feel or look the way we've always wanted to.

The purpose of today's posting is to not only debunk the myth that the more junk we have the better off we are but also apply this principle as we look at how we can predict and affect long-term weight loss success.

The fitness industry has also poured billions of dollars over the years into research into the science of weight loss(in order to market garbage weight loss products, no doubt). Numerous studies have proven over time that a sound diet and exercise program is the single best predictor of a successful lifelong weight management system. But there are definite trends and characteristics of individuals who have been successful in long-term weight loss. Let's discuss what I've found to be the top four:

1. How many diet plans you've started in the past year. There are a handful of studies in recent years pointing to the fact that the more failed diet attempts in any given year, the least likely the individual will be in losing weight and/or keeping it off. In "Who Will Lose Weight? A Re-Examination of the Predictors of Weight Loss in Women", the researchers studied 140 obese Portuguese women who underwent a four-month lifestyle weight loss program. The report states that half the women who stayed in the program met their weight-loss goal. What was unique about these women is that very few of them reported starting 3-4 or more diets that year, when compared to those women who did not meet their goal. This study has been similarly replicated with similar results.
   
   So what does this mean for you? Before you start a "diet" plan, evaluate whether or not it is right for you so you can reduce the chance of failure. Research supported by both the American College of Sports Medicine and the National Academy of Sports Medicine has shown that for making lifestyle changes it takes up to four months of repetition for your body (and brain) to adopt the routine. Therefore, if you make small changes to your diet over time, you will not only affect change but you will see results...without all the effort of a complete overhaul!
   
   
2. Your level of self-efficacy. In the same Portuguese study cited above, researchers found that women who expected to lose a moderate amount of weight were the ones who ultimately achieved the most weight loss during the program. Surprisingly, women who were relatively happy with their weight and women looking to lose a lot of weight didn't lose as much as the group seeking a middle ground.
   
   While the program's duration was only four months, we can apply this same lesson as we seek to find balance in our own weight loss programs. First, you must believe you can achieve your weight loss goal and it must be realistic. If you don't believe it, then you either need to modify the amount of weight you are trying to lose, or you need to work on your self confidence until you do.
   
   
3. A comprehensive diet/exercise plan using SMART goal-setting. Goal-setting and planning your method of "attack" is one of the best services I can provide to my clients. How many times have you started a workout/diet plan with nervous energy only to crash and burn later after not achieving ANY results?!? No more!
   
   SMART is an acronym for Specific, Measurable, Attainable, Realistic and Timely. Your goals should fit into this framework, because it will get you results if you stick to it. It's also a good idea to have another pair of eyes help you evaluate your goals and provide feedback as well, because you may miss something that you hadn't considered. A personal trainer can provide you with specific feedback, but you can also talk to your running partner, a spouse or a friend to help you with this. This person can also help hold you accountable if you fall off the bandwagon as well!
   
   Evidence abounds of how effective this simple SMART goal-setting plan really is. One great example I've read about is a year-long study involving more than 1,000 participants involved in a diabetic prevention program at the Massachusetts General Hospital Diabetes Center. Researchers had subjects fill out questionnaires regarding their weight, exercise, emotional eating, dietary restraint and fat-related eating before engaging in an intensive lifestyle intervention program. Not only did the participants that completed the study lose 5% of their body weight, but the amazing finding is that glucose-intolerant individuals were able to reduce their incidence of diabetes by 55% in a little over three years. Clearly, this program was well-planned and worked for many people.
   
   See also Dr. Rena R. Wing's abstract below for more interesting findings.
   
   
4. Your support group. Finally, generating support from family, friends and health-care professionals can help you along in your journey - especially when you lose your way. Both the American College of Sports Medicine and the National Academy of Sports Medicine support findings showing that your success depends upon you surrounding yourself with a network of individuals that will help support you in your weight loss goal. Whether it's your spouse who does most of the cooking willing to switch to low-fat products or a co-worker who has agreed to walk 20 minutes three days a week with you over your lunch hour, finding these people are the "hidden gems" of your weight loss plan. Find them, and find success!

On Friday, we'll talk more about finding an energy(calorie) balance in your life...and what that means. We'll also continue the theme I started earlier in this posting about buying junk and how it "weighs down" your fitness. You don't need it!

Don't be a fool!
_________________________________________________________
Citations

Pedro J Teixeira, António L Palmeira,Teresa L Branco, Sandra S Martins, Cláudia S Minderico, José T Barata, Analiza M Silva, and Luís B Sardinha. "Who Will Lose Weight? A Re-Examination of Predictors of Weight Loss in Women". The International Journal of Behavioral Nutrition and Physical Activity. 1:12. Published online August 2004. http://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=511005

Linda M. Delahanty, MS, RD. "Psychological and Behavioral Predictors of Weight Outcomes in the Diabetes Prevention Program". National Heart Lung and Blood Institute. Abstract accessed 1/14/09. http://www.nhlbi.nih.gov/meetings/workshops/predictors/abstracts/delahanty.htm. Presented at "Predictors of Obesity, Weight Gain, Diet and Physical Activity Workshop" in Bethesda, MD August 4-5, 2004.

Rena R. Wing, Phd. "The National Weight Control Registry". National Heart Lung and Blood Institute. Abstract accessed 1/14/09. http://www.nhlbi.nih.gov/meetings/workshops/predictors/abstracts/wing.htm
Presented at "Predictors of Obesity, Weight Gain, Diet and Physical Activity Workshop" in Bethesda, MD August 4-5, 2004.

The Fitness Fool is Here for You!!

The New Year is upon us, and Oprah is already talking about yet another fitness campaign. Yes, apparently, hers truly has gained yet again another 60 lbs. despite having celebrity trainer Bob Greene run her ass through the mill every day and personal chef Dean Ornish prepare meals to her liking 24/7.

Are her efforts really that transparent? Do we need Oprah to keep us motivated?

The answer is "Yes".

While I get tired hearing about her sorry excuses for not being more open about her struggles with her weight(i.e. her hypothyroidism diagnosis was not revealed until her diagnosis in November 2008, six months after Newsweek reported she was seeking medical attention for related symptoms), America looks to celebrities like Oprah as their resounding call each year for getting up off the couch and onto the treadmill. Without Oprah, we'd be a mere shadow of what Richard Simmons meant to exercisers everywhere in the 80's. She's the trendsetter for everything that's, well, trendy. Like Martha Stewart, she has managed to become a "maven" for spreading ideas and making them "cool", as described in Malcolm Gladwell's 2000 economic bestseller, "The Tipping Point" (No pun intended there!) .

What's amazing about Oprah's roller coaster transformations year after year is that each time she hits rock bottom, she proves to be human. No matter how much money, fame or fortune one has does not guarantee one the joys or protect one from the pains of what makes us human. While we may get sick of how Oprah has sold out to big business, it's Oprah the person we connect with and continue to put our hopes in. Big business is the vehicle she drives to market her romantic values to millions of households around the nation, not unlike a televangelist preaching to his flock. And when she talks, we listen, whether it's about fashion, politics, or fitness.

Check out Oprah's "Weight Gain Confession" and hear how her own words reverberate in our own lives, and how easy it is for all of us to fall off the bandwagon and loose sight of what is truly important to us. http://www.oprah.com/media/20081030_tows_confession

Which leads me to the topic of next week's blog - What are the predictors of a successful weight loss fitness regimen? How can we apply them to our own lives to make us successful in our own fitness endeavors? Stay tuned to find out!

Don't be a fool!!