I won't bother you too long today.  After all it is one week before Thanksgiving.  But check out the video below if you want the almost perfect plan to being successful over the holidays. 

It really boils down to 3 simple principles.  I say close to the perfect plan, because of course like anything, they only work if you use them.  And Yes, you should use the old 1% information to 99% application with these 3 simple principles.

Do that and you'll have a fantastic holiday.


Happy November 1st.

Why, because this is usually the beginning of when people begin to lose their focus.  Feeling the pressure of the pending holiday rush of food, gifts, and crazed schedules, people often forget to put themselves in that list of important things to do today.

Don't leave yourself out.  You're ability to get through this holiday season has a lot to do with your willingness to commit to not leaving yourself off of the proverbial list. 

Let me make this plain and simple. No matter how much you get done in a day, paying for it by being miserable the whole time your doing it or completely trashing your system with horrible food choices and no physical activity doesn't serve anyone -- especially you.  You don't get a medal for getting your list done, but neglecting yourself.  And you and I both know, with a little planning you can get your list of "to-do's" done, as well as take good care of yourself.


Staying in line with those thoughts, one of the biggest complaints I hear about being able to keep on track with nutrition is that it "takes too long to cook a meal that tastes good and is good for you".  Well that's not completely true. Below are two more recipes for quick meals that take 20 minutes or less to make and are good for you.  Throw some veggies and a starchy carb in and you're set to go.  Leaving you plenty of time to still get that growing list of things -- done.  Stay on track.  You've worked way too hard to lose your momentum now.


But of course for those of you that are committed to feeling crappy, having low energy, and taking years off your life, you're welcome to continue to poison yourself with fast food. 


It's your choice. Make one that moves you forward and not backward.



Recipe #1 -- Lemon Chicken (Lemon_Chicken1.doc)



Recipe #2 -- Tilapia with Caponata (Tilapia_with_Caponata1.doc)


These recipes are courtesy of A Recipe for Life by the Doctor's Dietitian -- Susan Dopart, M.S., R.D.


Thanks Susan
Happy Friday!

I do hope this month I did a good job at keeping things simple and to the point.  I realize we all have busy schedules and like to get the information we need quickly and effectively.

That being said, how is your fight against SB Syndrome going?  Are you helping yourself or someone you know that is in need?

I've given you some really great movements this month to help you get on track with not only fighting SB Syndrome, but also getting that all important core in shape as well. Remember what we discussed, it's not just about vanity when it come to the glutes/butt, it's also about keeping back pain away.  So the way I see it, it's a win/win situation. You not only get well shaped, effectively functioning glutes, you also ensure that you won't have back pain as a result of a weak core or glutes that just hang there and don't do anything.

Keep practicing your movements weekly and enjoy the results.

Check the video below for your final tool in fighting SB Syndrome.


Well, I don't know how we got to the end of October so quickly, but here we are yet again. And if you've been to any shopping malls or large department stores, you know they are already playing Christmas music.  OUCH!  I mean c'mon, we haven't even gotten through Thanksgiving and they are already pushing us to Christmas.

What it does serve as, is a reminder that the holidays are coming.  That means small bowls of candy throughout the office, cookies and cakes being brought in to share (I can think of better gifts to share) with others, and the usual holidays gatherings like Christmas parties, Thanksgiving dinners with family and friends, and of course Christmas dinner. To put it simply, lots of extra calories in the form of candies, cookies, cakes, and other tempting delectable treats that will derail your efforts to stay on track.
                                                                                                                                                                                    
Are you ready?  I mean ready with habits and coping strategies in place to be sure you're not one of the people that gains the typical 7-15lbs over the holiday?

If you're like most of the people I've talked to, you probably haven't even really thought about it.  During this time of year it is critical that you have a plan and coping strategies to keep your habits under control; and you on track through the holidays.

I want you to succeed!

And part of that responsibility is that I provide you with info that is outstanding and ready to use right out of the box.  This is one of those instances.

I was recently emailed this article that really got my thinking cap working overtime. 

Don't let the title fool you.  There is some seriously good information, tips and strategies to help you get your habits in shape before the holidays.

Trust me, take a look over the quick tips here and then click on the link below. I want to give a Big Thanks to Precision Nutrition for posting this article.
___________________________________________________________________________________________

Tips for losing fat from naturally skinny people

How can you learn to think and act like a naturally skinny person in order to reap the benefits for fat loss? Here are some tips.

  • Understand that you have a lot of control over your eating behaviour, regardless of your physiology.
  • Food is just food. It should not be used as a reward or an emotional outlet.
  • Reprioritize food and put it in its proper place — as something that tastes good and sustains us, but should not dominate our thinking.
  • Pay attention to your physical cues. Start eating when you’re physically hungry and stop when you’re physically full.
  • Change your expectations of fullness. Stop before you feel stuffed, or even “full”.
  • Understand that cravings come and go. Ignore the cravings, distract yourself, and don’t keep problem foods in the house.
  • Keep moving, as much as possible.
  • It’s OK to say no to food in social situations. The more you assert yourself, the more people will get used to it.
  • In order for behaviour to change, your identity has to change. Skinny guys have to think of themselves as bigger and more muscular; heavier folks have to think of themselves as working towards being lean athletes.
  • Portion sizing is important. Your idea of the correct portion may be wrong.
  • Change requires practice. The more you practice eating smaller (or larger) meals, the more your body will get used to it.
  • Make your behaviours match your goals. If you’re constantly acting in ways that self-sabotage, you either need to change the behaviours or your goals. In any case, be realistic and honest about what you are doing.


Get the Full Story Here:  Ready For Some Cutting Edge, Useful Info
I can't say it enough.  If you're serious about making changes in your body there are 2 specific things you've got to do:

1.) Plan and if possible, prepare your meals ahead of time to make sure you stay on track with your nutrition, and

2.) You've got to get your daily exercise. And if you can't do it daily, start with 1 day a week and build to a minimum of 3 days per week.
                                                                                                                                                                                       
That being said, I can't tell you how often I hear people complain about how hard it is to stay on track with food.  Now of course when questioned they readily admit that they are not sticking to any real food plan, they just kind of wing it all day.  And of course at the end of a few weeks they wonder why they don't see any changes in their body composition.

I know it's a worn out cliche, but if you don't plan for your success how do you think it will happen?

The 2 largest complaints I hear from people when it comes to sticking to a food plan, is that the food is tasteless and uninspiring, and they don't have time.  Well, here are two recipes below that are big on flavor and easy to prepare. They taste good and are darn good for you. Even better is that they don't take any longer to prepare than any other home cooked meal. 

As you know, this month is all about keeping it simple.  Here are two simple recipes to help you stay on track.

Salmon or Sole in Parchment on a bed of Greens & Julienne Root Vegetables
(Salmon_or_Sole_in_Parchment_on_a_bed_of_Greens.doc)

They say breakfast is the most important meal of the day.  Problem is most people eat a cold cereal or worse.  Well here's an option that tastes great, takes almost no time to make and is packed with nutrients.

Leafy Green Protein Shake (Leafy_Green_Protein_Shake.doc)

These are courtesy of Elizabeth Brown, MS, RD "The Kitchen Vixen"
eat2liv@earthlink.net

Thanks Elizabeth for keeping the daily grind full of nutrients and flavor.
I honestly believed, for some strange reason that everyone knew the truth about Cellulite. I was under some strange impression that the average person was clear on what was and what was not true about cellulite.  I was blown away, when today, someone came to me and asked me for an exercise to get rid of cellulite on their thighs.  So let's get to it.  Here are 7 facts about cellulite so you will know what it really is and how to get rid of it effectively and keep it off.

1.) Cellulite is a term that originated in France over 150 years ago. Widespread promotion of the term began in the United States in about 1973, following an piece done by Nicole Ronsard, a New York City beauty salon owner that specialized in skin and body care.

2.)  Cellulite is described as the dimpling of the skin, caused by the bulging or protrusion of subcutaneous fat into the dermis (upper layer of skin), thus creating a rippling (waffling, orange peel syndrome, cottage cheese) affect of the skin.  The culprit affects 85%-98% of post-pubescent females, though primarily targeting females over the age of 35.  It is rarely seen in men.

3.)  The reason it is seen in women more than men is because of the way a woman's skin attaches to muscle and how fat is effected by this type of connection.

4.)  There is NO RESEARCH that demonstrates cellulite is any different than "normal" fat stores.

5.)  Genetics are the largest indicator as to who will most likely have cellulite. It's in your DNA.

What you can do to decrease your chances of getting cellulite or decrease it?

6.)  Drink plenty of water, choose lean sources of protein, fiber and whole grain foods, fresh vegetables, unsaturated fats and of course, a rigorous and consistent exercise routine.

7.)  There is NO SUCH thing as spot reduction.

There you are. The basics of cellulite. It's not a mystery, it can be gotten rid of with healthy balanced food choices and exercise.

Remember, there is nothing you can't accomplish if you put your mind to it.  Set a long term goal with 3 short term goals in between.  Make them challenging, but achievable, and watch the magic happen.

If I can be of any service in helping you achieve your goals, don't hesitate to contact me.

Now you've got the facts, go out and get it done.
Do not confuse motion and progress. A rocking horse keeps moving but does not make any progress.
– Alfred A. Montapert, American Author

I chose this quote, because today, as I sat for a moment between clients, I realized how many people just haphazardly go from one movement to the next with what appears to be no rhyme or reason.  Their workout appears largely machined based.  But darn it if they don't typically LOOK busy.  Interesting enough these also tend to be the same people that complain of making little progress to their goals.

I'll Keep It Seriously Simple.  If you are serious about getting ready for bikini season with the little time we have left before it starts getting crazy hot, here are a few tips that I guarantee will help you shed those extra pounds quickly.

1.) Don't skip your core/ab workout.  Do it first while you're fresh and focused. It serves the purpose of getting the body ready for exercise and brings your mind into focus for the task at hand.

2.) Put on your headphones and focus on what you came to do.

3.) Pick 4-7 exercises that involve the total body or an upper body exercise followed by a lower body exercise. Do all movements in that cycle before resting for 2 min. Then do it again.  Repeat 3-4 times.  Then pick a different group of exercises again, 4-7 movements that utilize the entire body or alternate upper lower.

4.) Utilize leg movements that force you to support your own body weight.  Sitting on a machine is fine if you're just starting out or in the midst of rehabing an injury. But by and large, your leg movements should include things like good old fashioned squats, lunges and deadlifts. There are literally hundreds of variations you can do that still fit the criteria of functional movement.

5.) Utilize upper body movements that force you to utilize your core as well as the muscle being worked.  For instance, one-arm rows utilizing a dumbbell or cable, push-ups, pull-ups, bicep curls coupled with either lateral raises or shoulder press all on 1 leg (7-10 reps per side).

6.)
Plan your meals ahead of time.  Do NOT wait till the last minute, find yourself starving and make a poor choice in nutrition. Heck you're going to the gym, why not see the results.

7.) Before you start any of the above steps, take your measurements.  Get a body composition done. Take your waist, hip, chest, and shoulder circumference measurements.  You're going to the gym, might as well be sure you;re getting the results of all that time.

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

PS.  Be sure to print this out so you can get the benefit of all 7 secrets.

I’ve had it!


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



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



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



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



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



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



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


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

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

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


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


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



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



Here’s a FREE BONUS to get you started.

WELLNESSTOFITNESSIN4EASYSTEPS.doc

You know that old saying “sometimes you can’t see the forest for the trees”?  This morning I was reminded of just “how deep in the trees” I am. 

 

One of the guys I see at the gym quite often approached me this morning and asked me about some nagging knee pain he’s been experiencing.  He said it’s been going on for 4 weeks now and getting progressively worse. I asked him the usual questions and he told me that there hadn't been any impact to the knee itself, he hasn’t felt any decrease in stability, mostly that it’s just been a growing problem over the past several weeks.  It’s gotten to the point now where he is unable to enjoy his usual cycling and running.  In addition, after sitting for long periods of time, standing up is quite painful, though the pain decreases after moving around for a bit.

 

I asked, “Do you do any self-myofascial release”?  He said, “What’s that”?  I said, “Let me show you."  I then proceeded to demonstrate how to do it using my Energy F/X Tube so that he would feel a decrease in the knee pain he was having.

 

While I was demonstrating the techniques it hit me...

 

I take for granted that many people don’t know about the benefits of self-myofascial release.  In a nutshell, self-myofascial release is a type of self-massage using a hard roller, tube or ball.  It helps break up scar tissue and increases blood flow to the affected area.  Not to mention it can increase your range of motion and improve performance.

A lot weekend warriors and sedentary people end up feeling stiff and hurting, and mistakenly believe there is something wrong with their joints that might require surgery.  In fact, most of the time all they need to do is regular self-myofascial release.

 

Before you give up hope and think the only alternative to being in pain is surgery, check out the videos I've posted on my website that demonstrate how to use self-myofascial release techniques to get out of pain.  It's simple to do, and literally doesn't take more than a few minutes a day.  

 

As always, let me know how these techniques worked for you.  And if you need to buy the Energy F/X tube, go to http://energyfxfitness.com/_product_78512/Energy_FX_Tube to order it.  

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

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

 

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

 

 

 

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

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

 

There are two types of stressors:

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

     

     

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

 

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

 

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

 

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

 

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

Here's your FREE-- Checklist_to_Reduce_Stress.pdf