If I were President...

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“Never doubt that a small group of thoughtful, committed citizens can change the world; indeed, it's the only thing that ever does” - Margaret Mead

If I were President, I would make exercise mandatory for 60 minutes every day.

1.  Exercise improves your mood.

2.  Exercise combats chronic disease.

3.  Exercise helps you manage your weight.

4.  Exercise boosts your energy level.

5.  Exercise promotes better sleep.

If I were President, I would ban all tobacco products.

1.  Tobacco can cause a hairy Tongue.

2.  Tobacco can cause lung/throat/mouth cancer.

3.  Tobacco can cause diminished blood flow leading to heart disease.

4.  Tobacco can

When it comes to world obesity I truly do not know if this holds true.  It is projected that by the year 2020, that we are going to be at 75 percent obesity rate in the U.S.  As a personal trainer, it is my profession to help people with the challenge of remaining fit, or at least combatting the opposite.  My opinion is that we have far too many freedoms to make bad decisions.  Specifically, when you hear of your friends spending money on things like booze and fast food when they cannot afford to pay rent.  They are refusing to exercise, yet are upset that they cannot lose weight.  Complaining that the cost of living is too high, yet go out and purchase cars and homes that they cannot afford.  Sure, the banks did their part with the economy crisis; however, did you really think you could afford a $500,000 home when you take home $2,500 a month? 

We are at a crisis and just keep putting it off and consuming, consuming, consuming.  Hey, but what the heck - Lady Gaga sells over 5 million albums a month...WTF? 

Succeed More, Assume Less

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My 2011 resolutions:
To climb more, carry less
To hear more, talk less
To succeed more, assume less
To invent more, resist less
To excel more, compete less


It's been 7 weeks now into 2011, and some resolutions have failed.  Rather, I have failed some of my resolutions.  I'm going to take accountability, re-commit and get back to work.


There are too many times when we hear advice that we already know.  It certainly is not the advice that is holding us back or the fact that we know the outcome, it is simply ourselves.  Now, I don't claim to have a "magic" answer or solution, however, I do have some advice that could possibly get you to where you're going.  Get out of your own way and stop listening to the same crap you keep telling yourself.  You know it's not working!

Change your attitude and change your life.  Even a subtle change in our thinking can have a butterfly effect on our lives. Lift your thinking just a little higher, and the outcome will be greater beyond your power to predict.  Don't try to focus so much on what the task is, rather, the fact that it is helping you.  If you spend any time on things that don't benefit you - I suggest trade it in for something that does. 

Second, stop listening to EVERYONE.  Find yourself a coach, best friend, mentor or trusted family member that you can rely on. 

Focus on you...focus on how you can treat yourself better.  And, remember, it's always a good time to prune.  Good fortune for the next 45 weeks!

Change is dificult.  Change is tough.  Change is possible.  There's usually only one thing getting in the way of it:  YOU!

"I'm not trying to change your beliefs or values, only trying to affect your behavior."  H Walker

This quote above is from my dear friend H.  It has stuck with me for many years and have been fortunate to pass it on to many of my friends, colleagues and clients.
As with many new things, people have tried unsuccessfully to change a variety of things in their lives, such as eating junk food, not sticking to an exercise program, getting into relationships they know are bad for them, having negative feelings like anger and anxiety, and procrastination.  Most of these people have tried many different things to produce a real change in their behavior.  Weight Watchers, Jenny Craig, hypnosis, books, signing up for a gym and none of them have worked.  Therefore, to them, change is difficult, if not impossible For these reasons, is why they hold on to these beliefs.

That leads us to the obvious question: Why is change so difficult? Very often we know our current behavior doesn’t make logical sense and is self-defeating. We know what we should do instead. We know the value of change. So why doesn’t all that information and motivation result in change?  Clothes too tight from being overweight?  Smell like a bar, anyone?
The answer to this question lies in how we know what we know. The overwhelming majority of people are visual, which means they know the truth about reality because they can see it. “What do you mean you disagree with me, can’t you see that I’m right? Look at the evidence.”





The answer for visual people is always: “Yes, I can see it.” And that is why it is so difficult to get rid of old, limiting beliefs and the behavior they engender: Because we think we saw the belief out there in the world many times.


Later in life we use logic and a bunch of other techniques to try to erase the belief. But our subconscious seems to be arguing: Maybe the belief doesn’t make sense, maybe it is self-defeating, maybe the behavior and emotions coming from the belief are ruining my life… but I saw it in the world, so it must be true.
Why do such people trust their feelings to tell them the truth about reality? Because they think that their feelings are caused by reality, that their feelings tell them something about reality.
For example, if I feel uncomfortable with you and decide not to deal with you any more, why would I act on those feelings? Because I think there is something about you that is causing the feeling, so the feeling must be an accurate reflection of the way you really are.

For such people, using logic or motivation or most other techniques to get rid of beliefs doesn’t work because their subconscious is saying: But I felt (my belief) hundreds of times in the past, so it must be true despite evidence to the contrary right now.

that cause an undesirable behavior or feeling are eliminated, the behavior and feeling disappears also.



When you know how to produce lasting change, it actually is very quick and easy.

McDonald's Salads - I'm lovin' it!

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I went to McDonald's with Rachel last Thursday and we sampled two of the five salads McDonald's has to offer.  We chose the Southwest Chicken Salad and the Chicken Caesar.  I thought I knew all of my options going in, so I was prepared to order.  After completing my order, I was blindsided by the one question I didn't know was coming:  Do you want the chicken crispy?  I heard, do you want that fried?  I chose the grilled.  After 2 minutes, our salads were presented on the trays and we made our way to a seat in the cafe area.  I was happy to see how clean the dining room was and that it had plenty of space to stretch out.  They even had wi-fi for people and a large plasma screen tv playing the evening news - awesome!

Well, first off - I was suprised at the quality of both salads.  They had all the greeens...arugula, radicchio, and spinach as well as iceberg.  For 5 dollars, I was sure it was going to be mostly iceberg which I really don't care for.  I was pleased to see many colors in my salad - a great source of vitamins A, E, C and K, plus calcium and magnesium.  Also, the Southwest Salad with Grilled Chicken contains 6g of fiber, 25 percent of the daily value.  As for taste, it was great even without dressing.  The greens were crisp and the chicken was moist and delicious.  I was also a little worried I would only have a strip or two of chicken, but nope - it was filled with chicken until the last bite of the salad.  I used a little bit of the dressing on both of the salads, for taste only.  Wow, Paul Newman really knows how to make dressing - they both were full of flavor and the SW was incredible. 


Tips

- Choose the grilled over the crispy if you can.
- Taste the salad before you use the dressing, see if it needs extra flavor.
- Use the dressing sparingly - either put a little on at a time or dip it.
- For the Caesar - ask for no parmesan and only use half the croutons or none.
- Choose low fat vinaigrette, which has 40 calories and 3g of fat,
     or Low Fat Italian, which has 60 calories and 2.5g of fat.

vs.
- Creamy Southwest Dressing, which has 100 calories and 6g of fat
     Creamy Ranch, which as 170 calories and a whopping 15g of fat.


Overall, the salads both tasted great and they were filling.  For 5 bucks, this is the freshest, most flavorful salad that I have had in a long time.  I commented to Rachel that it was so big that it definitely would be a great option to get when you're with friends who may choose other options.  Knowing that it is hard for some people that LOVE the act of eating, this not only was hearty, it also tasted real good.  I am happy to report that McDonald's hit the nail on the head with this one.  Ba da bum ba da!

Toning Shoes...HOT or NOT?

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Toning shoes - HOT or NOT? 

I have compiled some reviews from actual wearers to share what they think!

According to a study by the American Council on Exercise (ACE), "the toning shoes showed no significant increases in muscle activation and had no significant differences in rate of perceived exertion (RPE), oxygen consumption or calories burned while wearing the toning shoes as opposed to the regular running shoes."


Now, some readers who have reviewed the Reebok EasyTones say they think these shoes work because they can feel it in their legs and butt. Some even reported being sore after wearing them, concluding that there must be some kind of toning going on if they felt it the next day. The experts say that isn't the case. Wearing any shoe that's different may cause some soreness, but that doesn't necessarily translate into toning the butt and thighs.

Read the reviews below and see if these may be for you:


HOT
Can’t speak to the “toning” aspect, but can tell you that wearing my MBTs prevents pain in my shins which I used to get with conventional walking shoes following vigorous walking.

HOT
I have the Skechers and they are great for long airplane rides–I think the higher sole takes pressure off the back of my legs. Anyway, my ankles don’t swell when I use the Skechers for a long day of flights.

NOT
I felt they really did make me work harder and were very comfortable. However, when I turned my ankle in them because of the fact they don’t turn very well with the height difference, now they are in the garbage.

NOT
I’ve been looking at these types of shoes for a long time – not willing to spend over $50 for a pair. After reading this article, and all the comments, I’m not going to spend the money. Any pair of shoes I buy, whether the cost is $10 or $100, doesn’t last longer than 6 months for me. After that length of time I develop serious pain in my calves and feet. I buy a new pair and the pain is gone, for about 6 months.

HOT
I wear Sketchers Shape-ups and love them. I am 65 years old and I feel taller and straighter when I walk and my back has wonderful support. I wore them walking all around New York City and my feet never hurt!

HOT
I have been wearing L.A. Gear Toning walking shoes for 9 months and love them. The balance pods on the bottom seem to take alot of pressure off my feet and relieve my lower back pain. I can be on my feet for much longer periods of time. Not sure they are doing any extra toning for my legs or butt but they are light, comfortable and make me walk taller and provide less pressure to my joints. Check them out at a VERY reasonable price – under $25 on sale!

HOT
I love my Sketchers. I feel like I am walking on a cloud. Due to using a full heel to toe movemnt when I walk, I am able to stretch the muscles in my legs. I have not had achy legs since I started to wear my Sketchers on a regular basis.

HOT
I have flat feet and have not been able to wear any brand or style of tennis shoes in my later years (i’m 55) for over two hours without having horrible feet and leg pain. I have a pair of Avia brand and I can wear these shoes for 8 hours and have no leg or foot pain. Like some of the other comments, my posture is better while wearing them. They have definitely been worth the money and risk of disappointment. I am more satisfied with these than any other tennis shoe ever.

NOT
I somehow managed to collect 2 pairs of the incredibly expensive MBTs. After falling over a few times or twisting my ankle (not to mention how ugly they are), mine are languishing in the closet. I like my regular old New Balance shoes.

HOT
I am on my feet all day and have had severe problems with Plantars Fasciitis, a very painful foot condition. I’ve been wearing Skechers Shape-Ups for several months now and I no longer come home at night with excruciating, aching feet. Don’t know about the shaping aspect of these shoes but they definitely provide the best arch support. They are so comfortable.


I guess you won't know until you walk a mile in their shoes...decide for yourself!

The Magic "Quit Smoking" book

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According to research, around 80% of quitters try to quit on their own with no help, but research shows that just 3-5% of such quitters are still smoke-free a year later.  Most don’t even make it a week.

My good friend Jeff and his wife Andrea just had a baby and they both were smokers for years.  When Andrea became pregnant last year, Jeff continued to smoke and obviously Andrea stopped.  Since Jeff and I both umpire, we're on the road almost every weekend February to November traveling for baseball.  Smoking drives me crazy as it just smells gross and gets all over your clothes...not to mention what it does to your insides!  Anyhow, as a previous smoker myself, I know how hard it is to quit.  I have asked Jeff since Andrea got pregnant when he was going to quit and he just couldn't stop himself.  He told me that it drove him crazy and definitley wanted to for his son, who is now 6 months old by the way. 

I just saw Jeff today and asked him the same question "did you quit smoking" and today he said YES!  It has been two months now and he said he owes it all to a book he read, Allen Carr's Easy Way to Quit Smoking.  Basically, he said the author encouraged him to KEEP smoking and even smoke MORE until the book was finished?!?!?!  Jeff told me after reading the book, he has no more desire to pop a ciggy in his mouth and he is done for good.  Well, the fact of the matter is that I am super proud of him and excited for his new fresh lungs.  After listening to Jeff today, I would highly recommend this book for anyone looking to quit smoking or knows anyone who still does.  Oh yeah, it worked for Ashton Kutchner too...check it out at http://www.theeasywaytostopsmoking.com/ today!!

Cousin Greg - R.I.P. - I Know You're Shining Down

Subway has all Subs for $5 the month of February!

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Subway has their $5 footlong campaign the month of February where all foot long sandwiches are included. This place is a good choice over other fast food joints, including Burger King and Taco Bell. Oh yeah, you know taco bell uses FAKE meat - WOW!

Well, Subway DOES have real meat - just not everything there is "good for you". It's important to remember that even though it is Subway, they have many other landmines to your 2011 resolution of slimming down. I have listed a few of the do's and dont's of selecting the proper sandwich or menu item when you make your next visit as well as nutritional info on a few sandwiches:


Sandwich                  Calories               Fat (g)             Carb (g)               Protein (g)


Italian BMT                  900                      40                   96                         44


Orchard Chix Salad      720                      16                   94                         35

Subway Club               640                       10                  108                        40

Roast Beef                  630                        9                   91                         52


Turkey Breast              220                        4                   94                         35


If you are watching your weight, definitely stay away from the Italian BMT (BAD). Instead, ask for a Roast beef or Turkey breast sandwich and save yourselve a bunch of fat grams and bigger waist. I recommend choosing Subway as an alternative to making food at home rather than just "THE option". Use it when you didn't make time to cook or make a sandwich at home.


Sandwich                 Calories                    Fat (g)              Carb (g)             Protein (g)


Ham and Cheese         352                         15.5                   33                       21

PB and J                     327                         14.5                   43                       10.5

Turkey                        220                         3.5                     32                       15


Salad Info (GOOD)
Most of their salads are pretty good nutrition wise including the Roast Beef, Ham and Subway club each coming in around 3-4 grams of fat and around 150 calories. If you choose the Sweet Onion Chicken Teryaki, expect to raise the calorie count to 210, with still a lower 3 grams of fat.

Condiments (The UGLY and GOOD)
I tried the Chiplote Southwest Sauce before and it was decent. Now, the fact that is has 20 grams of fat per tbsp is ridiculous and makes it taste gross. Once I learned that the mayonaisse has 12 grams pers tbsp, I quickly made the switch to mustard as well. If you're looking for an alternative to your salad dressing or just something to make your sandwich tastier and a bit more moist, try the Fat Free Italian dressing. At 30 calories and ZERO fat, it's a great substitute for anything else. Subway also has Fat Free Honey mustard for those who like their sandwich a little sweeter.

Summary
In short, Subway definitely can be a great option you just have to take your time and choose wisely. Just look up at the menu and they will have all the calories for you...just remember why you went to Subway over Taco Bell in the first place. Oh yeah, 1 cookie has 10 grams of fat...just sayin'.

McDonald's Breakfast - I'm lovin' it!

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I went to McDonald's today to try out their new oatmeal and to taste the coffee.  Typically, I make my oatmeal at home and same goes for coffee, but in reality know that isn't the case for many people.  What I found is that McDonald's breakfast was pretty awesome!  I ordered the oatmeal and asked for the fruit packaging on the side...for the coffee I asked them to use non-fat milk and I ordered the small caramel latte.

To my happy surprise, the oatmeal was a great texture (not too lumpy, not too watery...kinda like the 3 bears, it was just right - lol!).  I tasted the bit of brown sugar and a little bit of what seemed like cinnamon.  As for the fruit, since I don't like raisins or cranberry, I opted to only use the apple chunks.  The oatmeal was the best oatmeal I have had in a long time.  As a Starbuck's coffee drinker (on occasion), I also think that it is way overcooked or almost burnt!  Today, after tasting the McDonald's coffee, it is a fact.  The oatmeal is 290 calories, 4.5 grams of fat and 5 grams of protein.  If you get it without the light cream and fruit, it is only 190 calories and 2.5 grams of fat.  For complete nutrition info, go to mcdonalds.com

Overall, I had a great experience for a McDonald's breakfast and I could see this as a definite option for me looking for a healthy breakfast in the future, especially when I'm on the road. Next, I'm looking forward to trying out their salads!

My muscles are on FIRE - what is that?

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EVERYBODY can relate to muscle soreness!  Even if it was raking the leaves, going bowling, or like many people this time of year - EXERCISE!   There's an actual term for this:  DOMS - Delayed Onset Muscle Soreness and it will occur 24 to 48 hours after your activity.  Don't be alarmed, this is a good thing in most cases!

After the activity, the muscle begins to rebuild itself and this process creates new lean muscle that is stronger than before.  DOMS pain is different from the burning sensation and pump you feel during a workout and also different from the pain you get from an injury.  This is a good thing, the more lean muscle you have the more calories you will burn throughout the day!

Beginners who have never exercised before or, in a long time would experience quite severe DOMS at first. However, the human body is an amazing thing and even the beginner’s body will slowly adapt to the workload and eventually – these episodes of soreness will be less severe.  This also goes for anyone who is currently exercising regularly, so don't fear...like I said - EVERYBODY.  It's NORMAL! 

What if I’m still sore from my previous workout? Should I still train?
I say if the soreness is very minor, then yes – go ahead and train right through it! As blood gets in the area and your body temperature increases, the remaining soreness will dissipate.  So, if you went for a run yesterday and your legs are on fire and your rear is tight, it's ok to get back up on the horse.  However, if there is a substantial amount of soreness remaining from the last workout, this is a sign that you have not recovered enough and your body is still “healing”. Listen to your body and take it easy.. perhaps just go for cardio and skip the weights for the day. You can probably reduce soreness by stretching the body part AFTER the workout and by getting circulation into the area with cardio. However, if you constantly ignore the signs and if you keep training and ‘breaking down’ muscle tissue before it has a chance to recover, the effect will be the opposite of what you want – you will get weaker.

In short, if you haven't worked out in a while (more than 2 weeks - seriously!), then expect to be sore.  I recommend Aleve myself and it is always nearby!  Always do SOMETHING to stay in motion and, when you start the new exercise, here are a few things you must know:

1.  You're going to be tired the next day up to the next 3 weeks- that's ok!  You're doing something you're body is not used to...ever start gettting up at 5 am when you were used to 630?  It's tough, but after a couple of weeks, it's what you do.

2.  You're going to be sore.  Whether, it has been 2 weeks, 2 years or 2 decades soreness will be apparent - trust me.  Again, it's ok!

3.  Your appetite may grow.  This is such a critical time to be planned out and make great decisions on what you put in your mouth.  George Foreman and a crockpot make cooking SO much easier...another rule of eating - stay close to the farm (not processed).

4.  You need motivation.   It comes from within, but sometimes we all need a little help.  If your friends are not supporting you (including eating poorly around you, smoking, etc.), stay away from them until you are in the groove.  Hire a certified personal trainer if you need...my suggestion is to train with them 2x before hiring them and making sure you're a good fit. 

Sample workout to get you going:

Warm up (elliptical, treadmill, walk, etc) for 10-15 minutes to get your heartrate up.  On a scale of 1-10 and 10 being that your heart will pop out, stay at a 4-6.

Lift lighter weights and do a circuit.  Start with the bigger muscle groups and work to smaller.  Lift a weight that is comfortable to do 15-20 times and do 3 sets of that.  Work three different body parts.

Cardio/Cool down (elliptical, treadmill, walk) for 10-15 minutes and you are done! 

One step at a time always moving closer to where you want to be...YOU CAN DO IT!

What COULD Creatine do?

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I used to work at GNC in college and a customer asked me what the best fat burner I would recommend.  I showed him one that I used and thought was great.  After showing him the bottle, which had a ripped bodybuilder on the front, he said "Whoa, I don't want to get that big!"  I thought it was the funniest thing that he actually thought he would by taking Ripped Fuel!  Well, it is a great testament that we really don't know what is good and what these supplements actually do.  Well, here is some info on a hot item:  CREATINE

According to a case report in a recent issue of The Journal there is a definite possibility of an adverse effect in a person taking oral creatine supplements.  Included are both kidney failure and Rhabdomyolysis.  Rhabdomyolysis results from a breakdown of the muscle cell wall, which leads to cell necrosis, or calicium in the blood stream. Although no studies have evaluated creatine supplementation and its effect on muscle compartment pressures, anecdotal evidence of athletes feeling "tight" or "cramped" abounds.  Muscle cramping remains one of the most common side effects reported by those taking creatine.  I had a friend that took creatine without water...6 months later he had to pass a kidney stone.  Youch!

Risk factors for rhabdomyolysis include dehydration, alcoholism, illicit drug use, trauma, and strenuous exercise.  The case reports also adds support to the hypothesis that the use of oral creatine supplements can lead to serious adverse effects. More importantly, it brings to mind the question that has been plaguing many for years about the role of ergogenic aids for sport:   Is it really worth it?

The simple fact is to be educated when taking ANY supplement.  Consult with your physician before taking any "dietary supplements".  We all know what the guy in the gym told us about this great new supplement - but it really could harm us.  My recommendation is to know as many facts as possible and decide if anything is good for you.  Especially, if you don't want to get that big - haha!

No More "F" Bombs

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Yesterday I had a conversation about the word fat and what it means.  I'm not talking about the Webster's definition, rather the emotional attachment that it has and how we perceive it.  After reading an article from Psychology Today, I felt it was responsible to share. 


FIVE TIPS TO GET YOU THROUGH A "F" TALK FREE WEEK:

1) Label Emotions. Instead of, "I feel fat," try to be more specific. When you hear yourself saying, "I feel fat," use actual feeling words to describe your emotions like angry, upset or frustrated. You are likely to see that it can be challenging to erase this common phrase.

2) Stop F Talk. When people start to talk negatively about their bodies or get into obsessive diet talk, simply change the topic. Divert. Introduce a more positive conversation. Don't allow F talk to be normal, casual conversation.

3) Don't Ask. Avoid the little phrase our partners hate to hear, "Do I look fat in this?" If you must, a better choice is, "Does this look flattering?"

4) Stop Judging, Be Compassionate. Avoid giving compliments to people who have lost weight. Many people twist positive comments around (ex. what did they think of me before I lost weight?). Also, we don't know if someone has lost weight in truly healthy ways. You may unknowingly be complimenting unhealthy or dangerous behavior. When you use the "f" word to judge, investigate this closely. What do you really feel about this person? Why?

5) Speak Mindfully. Use more mindful words to describe your body. You can do this by observing and describing (I have brown hair). Instead of saying, "I feel fat" when you overeat, say "I feel too full", a more accurate description.

I NEED HELP! The 4 must knows before hiring YOUR personal trainer...

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A personal trainer can help with many things including motivation, coaching, nutrition advice and teaching of proper mechanics to name a few.  To me, topping the list of selecting a trainer is to know if they are certified  Here's an example:  Who do you want to work on your vehicle?  A certified mechanic or someone that wants to be a mechanic?

Experience

 An experienced trainer typically has seen many clients and seen many challenges.  Their knowledge of how an actual client will respond and what works best is even more important than a trainer that has no experience, yet 3 certifications. 

Education

As mentioned above, a Personal Trainer should be certified through one of the reputable fitness organizations such as NASM, ISSA or ACSM (more certification information is below). The Personal Trainer you hire should possess a certification in CPR and/or first aid.  Most Personal Trainers will tell you upfront what certifications they have, if not, feel free to inquire.

Professionalism

I personally recommend that your trainer be fit.  Again, this is just my opinion, but hey - if YOU can't do it, how do you expect me?  They need to show up on time, follow up with you, check in on any injuries/health problems and generally meet your expectations.

Personality

You may not consider this at first, but you will be spending time with this person while working closely on your fitness goals, so it will be important that you and your Personal Trainer are compatible. You want someone who listens to you, pays attention to your needs, provides constructive criticism when necessary, and honestly assesses your health and progress.

Personal Training Certification Companies:

• National Academy of Sports Medicine (NASM)
• Aerobics and Fitness Association of America (AFAA)
• American Fitness Professional and Associates (AFPA)
• International Sports Sciences Association (ISSA)
• American Council on Exercise (ACE)
• American College of Sports Medicine (ACSM)
• National Strength and Conditioning Association (NSCA)

How's the 2011 Weight Loss Resolution coming? Tips to start and keep going!

So, 23 days have passed since the beginning of the year.  To be more precise, 3 weeks since the first Monday of 2011.  Many, many people started their "lose weight, tone-up" resolutions and hopefully many are still at it.  Typically, a habit takes about 3 weeks to stick and it is easier to start one than to stop one. 

 For those who still need to get into that habit, here are a couple of tips:

• Take small steps. Don't try to do everything at once. (So, instead of "I'm going to exercise every day," start with "I'm going to exercise twice a week.")

• Only try to change one habit at a time. (Instead of "I'm going to quit eating junk food, start exercising, and go to sleep at 10 p.m. instead of 2 a.m.," start with "I'm going to quit eating junk food.")

• Write down the habit you want to change, and write down specific plans for achieving that goal. (Rather than writing "I will exercise," write, "I will start walking 30 minutes twice a week, on Monday and Thursday, and I will wake up at 7 a.m., so I can walk before work on those days.")

• Repeat the behavior you're aiming for as often as you can. The more a behavior is repeated, the more likely it is that it will become "instinctive."

Just remember, it's a marathon and not a race...stay focused and you can do it!

NECK CHECK - I'm sick should I work out?

I was asked the question "should I work out when I'm sick?"

Well, you know your body the best but the “neck check,” is a great way to determine if you should or not. Fever, body aches, chills, and diarrhea are all deemed “below the neck” and indicators of the body’s need to rest. Exercising with any of these symptoms diverts your body’s resources from fighting your illness. Instead, you can compensate for your lack of exercise by making an extra effort to eat right.

However, if your symptoms are above the neck, such as congestion, runny nose, or scratchy throat, it is advisable to exercise—although at a reduced intensity level and it may even be beneficial. Illnesses often begin with fever and fatigue then progress into common cold symptoms. It’s during this time—the tail end of an illness—when exercise can help you feel more like yourself.  A brisk walk can unclog your sinuses and invigorate your body.  Dancing to your favorite music (Michael Jackson, of course) can raise your spirits and relieve stress.

Be honest with yourself and don't use a sniffle to keep you from doing some sort of exercise.  Remember:  it has been shown by the ACSM (American College of Sports Medicine) that people who regularly exercise are less sick than those who sit on the couch. 

I'm Tryin' To Tell You Now It's SABOTAGE!

Gym Etiquette - What Grinds My Gears

Well, as we know - most people will be at the gym for the next 30-90 days and that is just awesome!  Unfortunately, that is about 15 percent of the year and not likely to see results walking into 2012, so please stick with it - ALL YEAR!  Anyhow, while you are visiting, please, just a couple of things:  Wipe down your equipment when you're done and make sure to bring a towel.  I'm sure you don't like laying on someone elses sweat and funk, neither do they.  Make sure to have all hygiene issues done at home as well...no clipping your pubic hairs, cutting your toenails, or any other maintenance that is for "your eyes" only.  Oh yeah, from what I hear guys, women hate it when you try to pick them up at the gym.  There are a million more rules, but these basic ones will get you started.

Hey, you can do it - you can go into next year looking and feeling better!  However, if you're offended by my disbelief that you'll quit before 90 days, I dare you to prove me wrong!  Stay focused, go get it and just remember the simple rules of hygiene and gym etiquette. We're all in this together - good luck!

You say Potato...

So, what's the big deal about a sweet potato?  Is it really better than a regular potato?

The major difference is in the rate that they digest. White potatoes are extremely high on the glycemic index, which means they digest fast and jack up blood glucose levels and send insulin levels skyrocketing. As Muscle and Fitness Hers magazine states, "while that's a good thing immediately after workouts, at other meals it can spell disaster for your physique. That's because a spike in your insulin levels, when you're not immediately recovering from a workout, puts a halt on fat burning and...could lead to serious fat gain."
Sweet potatoes on the other hand digest much slower, providing longer-lasting energy and does not shut down fat burning.  Also, a sweet potato has a bunch of beta-carotene, which has been proven to aid in growth and repair of lean muscle after workouts!
In short, if you want to optimize fat burning, switch from your baked potato and make it a sweet one.  Not only will you see better results, you might not be as sore...and that's a good thing!

Cocaine, Heroin or Fat - all have you itching for more!

According to research presented at Neuroscience 2010, the annual meeting of the Society for Neuroscience, held in San Diego, Fat is altering your brain similar to the way crack, heroin and cocaine do.

"Our data show that chronic consumption of a high-fat diet leads to significant changes in brain chemistry," said senior author Teresa Reyes, PhD, of the University of Pennsylvania, School of Medicine.
Fatty foods tap the pleasure centers of the brain, the same areas triggered by cocaine or heroin. Reyes and her colleagues explored whether these pathways could be modified on a molecular level by eating a high-fat diet for a long period of time. The researchers found that the genes involved with reward were altered in mice fed a high-fat diet for more than six months. The authors suggest the changes, which may promote cravings for fatty foods, could have far-reaching consequences.

Basically, like with any drug, the more you have the more you want.

Don't feed your fat!

Fat cells are in your body for good - unless you get them sucked out that is.  However, when you have lipo you mess with your Leptin (hormone) levels and they have to re-adjust to give you more fat!  Instead of "treating yourself" to a burger, try a chicken sandwich.  You could be saving yourself 25 grams of fat per meal just by doing this.  In order to shrink those never-ending fat cells you have to decrease your fatty intake.  First things first, figure out how much fat you eat per week (on a daily basis) and start there.