Wherever Wellness Health Blog

*ALL HEALTH-RELATED PIECES WRITTEN HEREIN ARE MY SOLE OPINIONS AND EXPERIENCES. THEY HAVE NOT BEEN APPROVED BY A MEDICAL PROFESSIONAL AND SHOULD NOT BE VIEWED BY ANYONE AS A "PRESCRIPTION."*

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#106 (8/30/2010) Stay Healthy on Any Vacation

When you are trying to get in shape or maintain your weight loss, a vacation can be your worst nightmare. But, don't fret--it doesn't have to be. I always cringe when people say "I'm on vacation--I'm doing and eating what I want." Or better yet "I travel a lot--there's no way I can get healthy." What a cop out! Inevitably, this mentality leads to massive weight gain, and ultimately, they don't enjoy their vacation or business trip as they'd have liked. They return feeling stressed because now they have to work extra hard to get rid of their newest muffin top. Well, here is a list on how to stay fit while traveling.

A Cruise: ah yes, it's Wall-E at it's finest. Surrounded with every type of indulgence and temptation you can think of. The average weight gain on a cruise is 7-14 lbs. Whoa!!! I love cruises, and I never gain weight. Why? Because I take advantage of their excess and waste. There is every type of food I could possibly want, including healthy ones. So, I choose egg whites, and salads with vinaigrettes, lots of fruits, and veges, and I tell myself to enjoy the one thing I really want. Whether it's dessert, bread, or wine, I have one serving everyday, but I can only have 1 serving and I can only have it 1 time a day, not at every meal! Then comes fitness, which is easy on a cruise--it's the mother ship of gyms! You have absolutely no excuse! The ports of call are also great for walking, hiking, or kayaking, so get moving.

Using the Airport: this one is a little trickier. You must be willing to pay some extra money and you must think ahead! Always take a large empty bottle in your carry on, because airports and planes will dehydrate you terribly. I also keep nuts, especially almonds, in my purse, and if I run out, I pay $8 for some at a concession stand. Airports now have a wide variety of restaurants to choose from, but it's totally possible to eat healthy fast food, but you'd better be prepared to pay for it. If your flight is right over dinner or lunch time, grab a salad or a grilled fish or steak with veges to go and eat it on the plane. The person sitting next to me has to hate me as I chow down on my sirloin and broccoli and he has Delta cookies--I could not care less--I get the reward for planning. Always stick to lean proteins and veges, no thick sauces, no alcohol, and extra carbs will bloat you when you sit for long periods of time. Walk everywhere, use the stairs, and avoid the escalators/walkways.

A Road Trip: this one is easy. Pack, pack, pack. You have no excuse not to eat right on the road. If you run out of food, stop at a restaurant or fast food and look for grilled entrees with veges or a salad. Lots of water! Keep your tennis shoes out so you can walk around during stops.

No Matter Where You Go: whether you're gone for a weekend or a week, you need to be prepared to spend extra money for healthy food. It's a sad fact, but it's so worth it. You need to pack your exercise attire. Sometimes you won't hit a gym; sometimes your exercise will be primarily walking or hiking, which is awesome....just keep moving. You will feel much better and so will your waistline. Book a hotel that has a refrigerator in the room, then go to the grocery stores. When eating out, at every restaurant ask yourself "What gives me the most nutrition for the fewest calories?"

Stop lying to yourself that you're on vacation, you deserve time off, you should eat whatever. If you tell yourself that, you will never be successful. Prioritize your foods--if you know you want that Philly Cheese steak or that NY pizza, be prepared to work it off. Balance is the key!

#105 (8/26/2010) Learning to Prioritize Your Meds

Let me preface this blog by saying I'm not a doctor, nor do I claim to be one, but I think most people would agree we as a society are over-medicated. Some want that quick fix, others are simply doing what their doc tells them without researching for themselves, and still others really need certain meds.

Most of my clients are on meds of some type, and there are a few who are walking around continuously, for lack of a better term, doped up. I simply don't see how some of my clients are affording their medications every month.

The good news is that many clients come to me with a great goal: I want to get off my meds. It's easy for them to see not only the financial drain, but also the drain on their bodies and their emotions as they mix meds, adjust to dosage changes, fill up their time with doctors' appointments, adjust to mood swings, fight fatigue, try to remember the various times they are supposed to take their meds, etc.

The other great news is that so many medications are prescribed because of a lifestyle issue--that means you have the power. Those meds can be prioritized......depending how much effort you are willing to put forth. Which ones are really necessary, and which ones are you using as a crutch because you won't get off your ass or eat right?

The top medications in our nation are those related to depression, high blood pressure, and cholesterol. ALL of these can be nixed with proper nutrition and a fat-burning and/or stress-reducing exercise routine. The research on diet, exercise, and all of these conditions is HUGE! Now, I can hear it already: it's genetics....whine, whine, whine. Seriously? Genetics do certainly play a role, but only 25%. You control 75% of your health! You can at least delay the inevitable and lead a high quality life until the crap hits the fan, and it's possible you may even be passed by altogether.

High blood pressure is related to sodium; cholesterol related to fat (saturated fat); depression related to chemicals in the brain (serotonin and dopamine), both of which respond beautifully to diet and exercise. Got poor blood circulation? Try yoga or pilates and eat less fat and salt. Got asthma? Try slowly building up your VO2 max/lung capacity with low-intensity cardio routines. Had a stroke in the past? Get off the salt and get moving. Stop smoking! Bad knees? Try Tai Chi. Bad back? Lose some weight and work your core. Anxiety? Adopt a rhythmic cardio routine, like running or biking, find a good therapist and meditate. Thyroid issue? I bet you've battled weight in the past! Exercise everyday, eat clean, and find a good endocrinologist.

80% of all hospital stays are due to lifestyle! I suggest you make a list of all the meds you are on and then cross through the ones that you would not need if you were in shape. I'm willing to bet your list become substantially smaller.

#104 (8/26/2010) Do it YOUR Way!

When you're first starting something, whether it's a new job, a garden, a new diet, or a new fitness routine, it's easy to listen to everyone else. After all, you're a newbie, right?....you should listen to the "pros." There's nothing wrong with seeking advice from anyone about your newest endeavors, but always do your own research, and realize that no one knows your body, your passions, and your likes and dislikes better than yourself.

I get asked all the time about fitness "Is this appropriate for me? What should I do?" Well, the answer is quite simple: do what is right for you! When I'm starting something new, especially something with health, I always ask myself 3 questions: 1) Is this helping me reach my goals/does it get me moving? 2) Is this safe? 3) Do I enjoy this? If you can answer yes to these questions, then who the heck cares what anyone else thinks?

I have had to follow my own advice lately, and it wasn't easy, believe it or not. I am quick to admit I don't know everything about health, but I do know a lot. This figure competition thing is all new to me, but as my progress continues, I am becoming more comfortable. I made one bad mistake, though. I didn't trust myself! Dumb...foolish! I thought I could basically copy what other "pros" were doing and think it would be right for me. Wrong!!! I have used their knowledge as a baseline, but I have done lots of my own research, and as of a couple days ago, I made some serious changes in my diet. My body did not like the "pros" strategies of excessively high protein, no dairy, and synthetic shakes. I just don't work that way. I could not answer those 3 above questions with a yes, and, most importantly, I was not enjoying it. I couldn't be proud of what I was doing, and I felt like a hypocrite. Now, I can believe in what I'm doing, and I know I'm sticking to my philosophies--that's worth a lot to me--I have to be able to hold my head up high.

So, think of Sinatra. Stop asking everyone else what's right for you. Do your own research, question boldly, tweak and play until you find what's right. Trust yourself--your body will let you know. Soon, you'll be standing in front of the mirror singing "I did it mmmyyyyyyyyyy waaaaaaaayyyy!!!"

#103 (8/23/2010) Healthy Body AND Hot Mamma!

I ended my last blog saying you could have both: you can be sexy and healthy. As a matter of fact, if you are conscientiously healthy (eat right and exercise), chances are you'll like how you look. I want to use this blog to take my current diet and make it realistic, sustainable, and satisfying for you!

Since training for this competition, I have been on a diet which I abhor! Not because it's necessarily difficult for me, but because I am worried about the imbalance, and frankly, the effects it's having on my body. However, there is much to be learned from this diet....chiefly, clean eating.

Nothing is more toxic to the body than sugar and sodium and they are everywhere--this diet is void of those nasty substances. So, how can you take my current diet and make it work for you? Nothing a few balanced tweaks won't solve. Here you go.....

1) My breakfast: a 6 egg-white omelette with onions, peppers, spinach, and 2 oz. of chicken sausage. 1/4 c. oatmeal made with water, plain hot tea

**Your balanced breakfast: 1-2 whole egg omelette with veges. 1/2 c. oatmeal, glass of fat-free milk, and a piece of fruit. Gorgeous and yummy!

2) My lunch: a large salad made with spinach, arugula, romaine, 4-5 oz. grilled chicken, cucumbers, red peppers, 1/2 yam (microwaved), and 1 T. olive oil and 2 T. balsamic vinegar.

**This is a perfect lunch!!!

3) My dinner: 4 oz. lean protein, 1-2 c. veges (broccoli, zucchini, asparagus, etc.)

**Your balanced dinner: keep the above formula but add a healthy carb, like brown rice, plain potato of any type, quinoa, couscous, whole wheat pasta, etc.

4) My snacks: protein shakes.....boring!!!

**Your balanced snacks: apple with 1 T. peanut butter, yogurt, whole grain crackers with 1 oz. cheese, etc.

It's not too hard...really, it isn't. The main thing for you to do is ask yourself 2 questions every time you eat: "Is this a balanced meal (protein, carb, fat, dairy, vege/fruit)?" and "Am I getting the most nutrition for the fewest calories?" Good luck! You'll do great!

#102 (8/16/2010) Healthy Body V/S Hot Mamma: Which Would You Choose?

People do some really stupid things! I have seen some of the worst attempts at getting or staying beautiful--from surgeries to pills to strict diets to vomiting to exercising through injuries.....you name it. These are many reasons I do referrals to other professionals. But, I have to say, I have a new outlook on these dangerous ways to be gorgeous.

The truth of the matter is it's really hard when you start seeing awesome results to do what is best for you. Sometimes vanity trumps knowledge and common sense. If you read my blog or know me personally, you know I have been training for a figure competition for 11 weeks now, and I compete on Oct. 30th. I cannot even begin to express to you the things I have learned, but I want to tell you something up front: this will be my first and ONLY competition.

Throughout this process, my body has really transformed, and I would be lying if I didn't tell you that I love what I see. My body is firm and curvy and my strength is more than it has ever been. I have lost 8 lbs. so far and weigh less than I have weighed in over 14 years! I know I will rock that stage, and I'm not ashamed to admit it!

So, what's the problem? It's the most unhealthy thing I have ever done! The side effects of this diet and training are nasty, and frankly, a prolonged diet of this type is deadly, and I am coming to realize no matter how awesome I look, I am very uncomfortable with this. My side effects to date are....severe fatigue, moodiness, rash on forehead, 2 injuries (to neck and abdomen), amenorrhea (loss of menstrual cycle), skin turning white, dusty, and flaking off. This is not mentioning the damage to my liver and kidneys from excessive protein levels which goes unseen.

I can easily see how people get addicted to this. I can see why people continue to practice dangerous behaviors--the aesthetic payoff is huge! Women want the reward, whether it's that they can fit into their size 2 jeans, or that they can win a race, or that they can bench more than men, or that their husbands or boyfriends ogle, or that other women feel threatened. I understand....I really, really do---more so than I ever have. BUT--this is unsafe and it must stop!

I have just over 10 weeks to complete this goal. My intent is to finish unless the side effects advance even more. It is not what I thought it was going to be, but I would not change what I have learned. So, I ask you, what would you rather be? A healthy body or a hot mamma? You don't have to choose!!! I will tell you how in another blog!

#101 (8/13/2010) A Perversion of Health

After 11 weeks of training for my upcoming figure competition in Oct. I have learned A LOT! I still have 11 more weeks to go--I can only imagine how I will feel then. I began this journey with several personal goals, but one goal is now racing to the top: to be able to share the do's and don'ts with the general population. Let me clarify that I am not talking about the do's and don'ts of competing (I could not care less about that).....I am talking about the do's and don'ts of a healthy lifestyle.

This diet has simply reiterated my core beliefs in regard to diet: sodium and sugar are toxic substances and they are hidden in everything. Clean eating is king and exercise is crucial to a good body. However, a "body building" diet, while often times crowned as ideal, is the most unhealthy thing I've done to my body in years.

Let me state clearly that the lifestyle required to achieve competition results is a perversion of health. It is unbalanced, dangerous, obsessive, and abusive--I have had many side effects even in this short time due to both diet and over-training. To state a few....my forehead is constantly broken out in a nasty rash; I become fatigued easily; I become moody; I have suffered 2 injuries (one in my neck and the other in my rectum); I have gone into amenhorrea--I no longer have my period. The high amounts of protein and such low amounts of fat are the problem.

To put things in perspective.....the average body should have .8 grams of protein per kg of body weight. An athlete can have around 1.5 g per kg. As an athlete, I should have around 82.5 g of protein per day. I am eating around 250 g/day!!! Protein levels should be around 15% of your daily caloric intake---I'm around 77%!

The dangers of such abusive levels of protein are scary: liver and kidney damage, heart disease, tumors, etc. This is one reason I have avoided competitions in the past. I thought I was doing well simply not using any supplements or steroids, but as it turns out, the diet is just as dangerous, if not more so.

I intend to finish my goal, and I know I will do well. While I love how I look, I no longer seem to care about it as much. I will not allow my vanity to trump my professional knowledge, common sense, and well being. After all, if your kidneys fail, how long do you think looks will actually last? I'll be happy to get on that stage, get it over with, and get back to my balanced clean eating.

#100 (8/9/2010) The Backlash of Success

I am always saddened when I hear about intentional sabotage, but it is quite common. For whatever reason, people will sometimes try to divert you from your goals, no matter how important they are to you. No matter how much healthier and happier a person you are trying to be, there are those whose jealousy and misery get the best of them, and they will do all they can to steer you off your path, or they may simply avoid you.

I have a friend who has had a consistent workout buddy for over a year now. They have been overly supportive of each other until one actually started achieving success....huge success. Suddenly, the other no longer wants to train together, no longer wants to hang out socially. Why? Her own low self-esteem.

I was surprised to learn recently that this happens to men just as often as it happens to women. My husband has been the victim of sabotage by, ironically, 4 female coworkers. They make fun of him unmercifully. They brag how they love their cookies, their sausage biscuit and Gold Fish breakfasts, and how they often skip dinner. This is bragging? They joke at his healthy sandwiches, apples, and vege sticks, but he confronts them and asks how they can possibly eat what they eat and perform their jobs. They are all obese.

I have personally been attacked verbally more times than I can count. Recently, I had someone tell me how defined another friend of theirs was, but that they could see no definition in me. She then told me I looked bad in heels. Seriously? How petty!

The fact is it's lonely sometimes when you are successful in your health. After all, 66% of our country is obese. If you're trying to make a minority of yourself, you might as well get used to it. You may have to go that road alone, but stand by your goals, voice them to everyone, and continue doing what you know is right. People now know what I'm about--that I bring food everywhere, that I plan events around my workouts--they can get over it. Pretty soon, people get bored and move on to someone else they can make miserable. If you don't care, they won't either!

#99 (8/9/2010) Could You Be An Athlete? Start by Wearing the "Athlete Hat."

The term "athlete" can be intimidating to many people--don't let it be. The definition of "athlete" is a trained competitor in a sport, exercise, or game requiring physical skill. For the record, according to this definition, anyone can be an athlete....yes, even you!

What can be intimidating about this definition are 3 words: trained, competitor, and skill. So, I ask "How long does it take to be trained in something?" One time, two, or 10. Practice and consistency is the key. Are you a competitor? I'm not very competitive at all, except with myself. I always push myself, but I could not care less how I compare to others. What about skill? I ask again "What is skill and how long does it take to gain skill?" I have clients whose skills you may laugh at--things like being able to follow multi-step directions, being able to hold yoga poses, being able to walk to a stop sign and back without stopping. Others want to balance on one leg, run a 5K in 30 minutes, or be able to maintain a specific heart rate for 1 hour. Are these skills? You bet!!! Are these people "trained?" They're getting there! Are they competitive? Against themselves they are!

Nevertheless, too many people refrain from calling themselves athletes. I have remarked to several ladies I train that they need to put on their athlete hat. They have no idea what I mean. Women, especially, wear many hats--more so than any man. We are wives, mothers, care-givers to aging parents, lovers, volunteers, career women, PTA participants, etc. We see ourselves in so many roles, but we rarely make a role that is uniquely about us....thus, the "athlete hat." It's all about you and your health, what you are capable of, and your skills and talents.

So, how do you wear the athlete hat? Start by creating a competition, even with yourself--set your goal and write it down. Next, look the part and invest in proper attire which suits your goal. Then develop consistency. You must train....regularly! You must walk, balance on that leg, or hold that pose, and you must have a time to do it....everyday! Lastly, stand in front of the mirror and claim your athlete status. Say to yourself "I am an athlete. I have skill. I am trained. I am competitive." Pretty soon, you'll believe yourself and your actions will be second nature.

#98 (8/4/2010) I'll Take a Slice of Pepperoni and a Bottled Water

Ordering junk food with bottled water is as stupid as ordering a cheesecake with Diet Coke. It's like washing your white sheets with molasses--seriously, why bother? Quit fooling yourself? However, I see it all the time. People get severely bent out of shape and defensive over their water. They have to have bottled water because tap water is "toxic." They also have certain bottled waters they have to have--I have noticed Deerfield is often on the no-no list. Why? who knows....I bet they don't even know why. Little do they know that US tap water is tested more than bottled water.

I laugh even more when I walk my dogs throughout the neighborhood, glancing at all the recycle bins full of "healthy bottled water," only to see their transparent trash bags filled with frozen pizzas, canned foods, microwave dinners, candy wrappers, etc. Not only is this a rediculous juxtaposition, but also really bad for the environment. I recently read Americans consume enough bottled water to wrap those plastic bottles around the earth 10 times.

So, what's worse: eating bad food or drinking bad water? I don't know which is worse--they are equally bad. I'm not sure how confident I'd feel having "clean" water moving around all that sludge in my blood stream and arteries. How long would a flowing river stay clean if it was hauling cans, bottles, diapers, cow manure, and dead fish around? I do know, however, that people seem to justify their habits as long as they are partially healthy. The mentality of "If I eat that, but drink this, I'm really OK." Choosing one over the other is quite unwise. It's like saying "As long as I'm breathing, I don't need to see."

#97 (7/27/2010) "I Wanted 'Real Food' "

A client said this to me today. I have heard it hundred's of times, and the same thing always goes through my head: "That's 'real food'? My client was telling me why she indulged in both Chinese food and pizza over the weekend. I listened as she had a variety of excuses, but the main one was "I just wanted real food." The fact that she considered pizza and Chinese more real than yogurt, apples, broccoli, and fish was an all-too-common shock to me.

Let's examine real food. Real food is clean and unaltered by man--virgin food, if you will. It comes from the earth and retains its nutrients. It isn't processed, refined, canned, or full of additives so it lasts longer. It doesn't cause abdominal discomfort, high blood pressure, obesity, or cholesterol. It's simple, and it's filling, as it's naturally packed with fiber, lean protein, or complex carbs. Clean food can't get more real.

So then, why did this woman make this comment? The American culture is not kind to real food--we are so bombarded with trash, we don't even recognize real food for what it is. Processed "foods" are drowning our culture, suffocating our hearts, livers, and kidneys, sucking our wallets dry, and draining our health care costs. Until we learn to differentiate what is real food from what is dangerous, we will continue to make obvious errors. Would you say to your dog "I want a real pet," and replace him with a teddy-bear?

#96 (7/19/2010) Does a Party Have to Include Food and Alcohol?

My house was filled this past Saturday night with about 40 friends. I knew it was a "high risk" situation for me given my competition goals. I prepped my foods and made a healthy chili that I could actually eat. I posted on Facebook that everyone else would be drinking and eating junk while I "knawed on a chicken breast and drank water." I was shocked to see I had several snippy comments to my post.

It seems that you just can't "party" without getting intoxicated or gorging yourself with chicken wings and fudge cake. It also seems that people think I should "enjoy yourself with friends" or "relax...give yourself a day off" or "You deserve to have a good time." Hmmm....all of these are true. I can enjoy myself with friends, and I can relax, and I can have a good time, but my question is "Why do I have to drink alcohol and eat junk in order to do so?"

The answer is simple: because our society expects it. Because misery loves company, and because we feel guilty, inadequate, and cheated if we aren't doing what others are doing. Somehow, we have developed a judgment against those who are healthy, thinking that if they watch what they eat and take care of their bodies, they must think themselves superior to everyone else. Well, they may not be superior, but they are sure smarter and have more self-respect.

We must stop being afraid everyone will look at us as snobs, unable to let go and have fun. When we equate food and alcohol with the only way we have good times, look out! Some seriously bad times are on their way.

#95 (7/5/2010) Sodium: the Ultimate in Toxicity and Weight Gain

When you eat cleanly, you notice quickly what foods cause unwanted reactions in your body. You'll start equating broccoli and other high fiber foods with gas, or apples with frequent bowel movements. You'll notice which foods make you thirsty and which drinks are best at quenching your thirst. One substance that will cause you a great deal of stress is sodium......and it's in practically every thing you don't cook yourself!

From dressings to pastas to sauces to soups to prepackaged meats, sodium lurks around every corner and there is no more a toxic or weight gaining substance. It rears its ugly head on your scale, in your blood, and in your mouth. It dehydrates you, which you would think would cause a loss in weight, but the exact opposite happens. Your poor cells suck in all liquids like a sponge and don't let it go. Your tongue will burn and your mouth and throat need water. Your blood pressure will skyrocket and your scale will scream at you with extra weight.

Anytime I eat excessive sodium (and my body is very sensitive because I never eat it), I will gain at least 2 lbs. the next morning. Any type of Asian food is a killer for me, and I have found that eating out in general is not pleasant. All the vegetables are steeped in some type of seasoning, and the proteins are marinated. Eating out sucks for me--I rarely do it!

A friend of a friend recently had a very unfortunate situation. She placed 3rd in a figure competition, working for months to prime her body. To celebrate she went on a 3-day junk food fest. On day 3, she woke up in severe pain and bloated beyond belief. She barely recognized herself in the mirror and cried hysterically as her scale read an increase of 26 lbs!!!!! She immediately went to her doctor who told her "You have Edema. You have poisoned your body. You have too much sodium--you might as well have drank Turpentine."

#94 (7/5/2010) My Post-Competition Plan

My journey toward my figure competition on Oct. 30th is in full swing. I am over a month into it, and I think I am doing extremely well. I have lost 5 pounds and am getting tighter everyday. My workouts are awesome and I'm figuring out which areas need more work. My eating has been quite eye-opening. I have learned more about my body in 1 month than I feel I've learned my entire life. The clean eating comes fairly easy for me, because it's something I practice regularly, but I will admit that the same foods day in and day out get pretty mundane.

I have heard so many stories of competitors who, after the competition, stuff their faces with pizza and nachos and cake and every other assortment of junk. Within days, all their work is gone and their body is poisoned. I've seen videos of ladies who sit themselves in front of a table of gluttony, saying proudly "My reward: real food." This repulses me!

For over the last month, I have eaten the "realest" food one can possibly get. I have absolutely nothing that doesn't come from the earth....nothing pre-packaged, nothing man-made. My diet is as real and as healthy as it gets. These competitors are sadly mistaken. They are creating a toxic situation in their bodies after being so clean for so long. I don't think I can do that.

Don't misunderstand me.....I get a craving for pizza sometimes, but I really don't want it. My post competition goal is to maintain a weight of 120 (from a competition weight of 112). There are many things I will never go back to, like light ice creams or anything with sugar substitutes. I will incorporate more fruit and have a glass of wine maybe twice a week. I might eat fewer egg whites for breakfast, but I think most of the things I am doing now will remain the same. I don't think after having come so hard, I can turn around and eat french fries and drink margaritas. This has been almost a spiritual experience for me--I don't want to lose it.

#93 (7/5/2010) Can a Personal Trainer Actually Make You Gain Weight?

The straight answer is yes. I see this conundrum quite often. There are two reasons hiring a personal trainer can make you gain weight. The first reason is quite simple: the weight gain is temporary as you build muscle. Shortly, however, the body catches up and fat loss increases as muscle takes over, resulting in the desired weight loss. But, for a bit, weight gain can certainly occur.

The other reason people gain weight after hiring a trainer is a little more complex. Something happens in the brain that says "I've done my part. I finally did it. I hired my trainer, so as long as I train with her, I'm good to go." This usually happens subconsciously, and couldn't be further from the truth.

I look at myself as your partner, a team mate. I am a great tool box full of different tricks and toys. I am your weapon, arming you with knowledge and strategies on lifestyle and nutrition. I am your shield against sabotagers and enablers.......BUT.......if you don't have the sense to use me properly, I'm pretty useless.

If there is a trigger in your brain that makes you believe all you need is a trainer, you are sadly mistaken. You need discipline. You need organization. You need consistency. You need knowledge. You need support. Many of these things I can provide for you, but not all. I cannot be there to force you to workout every single day. I can text, email, or call, but I'm not sitting next to you to remove that Twinkie from your mouth and throw you on the treadmill. So, can a trainer actually make you gain weight? Directly, no! But, indirectly.......if a trainer is all you do, yes.

#92 (6/28/2010) I'm Not Here to Coddle You

People hire personal trainers for different reasons, usually for motivation, accountability, personalization, convenience, etc., but I've never understood why people hire a trainer and then don't want them to do their job.

Good trainers tackle a variety of issues in peoples' lives--it's not just food and fitness. As a certified Lifestyle and Weight Management Consultant, I tackle lifestyle choices, which are massive parts of our lives. Our lifestyle affects every facet, including our relationships, sleep patterns, careers, travel, children, not to mention our food choices and exercise patterns. Who we are in life is who we are in our food and fitness--it's all related.

Good trainers are often told more information about a person's life than we'd ever like to know. Trust leads to open communication, and despite the fact I am not a psychologist nor do I claim to be one, most, if not all of my clients, treat me as such. It is a continual battle for me to draw appropriate boundaries with my clients, so I do not cross my ACE Code of Ethics. Trust is crucial for me to establish, but I am not your therapist.

Good trainers tell the truth. Honesty is always my policy, and while I may not be a Jillian Michaels in terms of my harshness with clients, I am honest. My honesty includes praise and constructive criticism, which clients can choose to use or ignore, but part of my job is to help create positive lifestyle choices which will lead to success with overall health and wellness. If clients aren't prepared for professional, constructive criticism, then they don't need to hire a trainer.

I will not coddle clients! I will not enable them! I will not allow them to sabotage themselves no matter how much they pay me to watch it! So, if you are considering a trainer, think hard if you're ready for one. We mean business!

#91 (6/28/2010) Surrounding Yourself with Success

I recently attended a party for a friend where there were about 10 people present. I was astonished as person after person walked through the doorway. Every single person at the person, with the exception of myself, was at least 50 lbs. overweight and some were much more than that. I couldn't help but listen to their conversations and watch what they were eating.

When they learned I was a personal trainer, there were a few jokes and cracks and questions, but mostly there were excuses. One remarked she had lost 60 lbs. taking Vitamin B shots, but she admitted she didn't watch what they ate or exercise as she stuffed another cheese cube in her mouth.

Another made excuses about being tired or unmotivated, while another said she'd tried so many different things but just couldn't succeed. I never said a word about eating, fitness, weight, and I never gave any advice or suggestions. It didn't take me long to realize the problem: these people feed negatively off each other. Unless they get away from each other, they haven't got a chance. But they are all friends, and, to make it worse, they all work together. They are perpetually surrounded by unsuccessful people who continually make excuses for their poor health. They bitch and moan and never accomplish anything in terms of wellness. They want a quick fix that doesn't exist.

The first thing they need to do is surround themselves with positive thinking and successful people. This really is not that hard to do, but it does take an effort to reach out for new friendships. Find support groups, join a meetup group, go to the gym and look for solos, join a biking club, go to group classes, pray for new friends. If your job is full of negative succubi, then find a new job--your health is worth it. Make an effort to surround yourself with positivity and it will make your journey so much easier.

#90 (6/16/2010) Cleansing is Spiritual

"Religious" was never a word I've used to describe myself--I've always thought I was "faithful." I feel connected to God and to the Earth, and I believe it is private, between me and God. This spirituality has grown for me since I've been eating so cleanly.

My body is more important to me now than it has ever been. I can see what it is capable of and I am in awe. I watch what I put in my mouth like a hawk, and not only because I'm competing in October, but because I don't want my body to be dirty. I truly see my body as my temple.

When I'm in nature, especially at the beach, I now find myself praying as I watch the ocean. Its power amazes me and I am saddened that it will be so polluted by the oil leak. I don't want the people or the animals to suffer, and I also don't want to put polluted food in my body. When I pray, I pray for strength.

When I stretch before training I like to meditate, thinking about how the food I've eaten will fuel my body. I view food as fuel now, more so than I have ever done. I avoid anything man-made. Why would I eat anything made my mankind, when what God has created is so complete. Look around you. Look at the earth, look at your body. Is there anything that is as amazing and inspiring as the function of the body, or the ebb and flow of the ocean, or the peaks of the mountains? Can man possibly compete? Not a chance. Man is a wanna-be, and his pathetic food proves it. Eat what God gives you and he will feed your body.

#89 (6/16/2010) Find a Pep-Rally Buddy

Since I've been training for my competition, I have gotten a lot closer to a friend of mine. She's like a cheerleader for me, and I'm one for her as well. I never knew how important someone like this would be for me. I've always thought of my husband as my best support system, and he's great, but my friend is different.

First, she's a woman, so she gets it. We both love training and have similar goals, and we both have food struggles. And we love to share. This is the best part--the sharing. We text and Facebook a little just about everyday. We call each other every Thursday, and we get together often. She is my cheerleader and I'm hers.

Our emails usually consist of several things: our triumphs that day, our failures that day, our renewed focus, our fantasies and visions, our goals for the next week, our silly posing techniques, and a variety of other things. We love to throw in sentences that bash our cravings, almost as if we are talking to them. We choose fighting words and our goals is to keep each others' confidence up.

The last email she sent me reminded me of being at a pep rally in high school. I left those feeling energized and self-assured. She keeps me up. Find someone like this in your life!

#88 (6/16/2010) Ten Days Without Sugar

Sugar is a nasty beast, and having been off it for 10 days now, I can truthfully say I don't want to go back to it. I, like most people, only think of sugar in the raw sense. You know, the white stuff you bake with. But sugar is everywhere and in many forms. It's in all forms of bread--actually white bread turns into sugar in your system. It's in fruit, it's in canned goods, ketchup, honey, and any "sugar substitute." I have know for a long time that "sugar-free" is still bad, but I had no idea how bad. All those "fat-free" or "light" ice creams I love.....the body turns that stuff into sugar. And the effects are terrible.

I have noticed many changes in my body since I've been off all sugars. First, I'm not bloated. Second, I have found that sugar is a catalyst. It makes you hungrier, especially for more sugary foods, be they bread, pizza, or pie. It has a domino effect on the body. It's like marijuana--it's a catalyst drug that leads to other drugs. You may start with that 1/2 c. of light ice cream, but you'll soon want 1 c. or that chocolate cake--it sets off other cravings. Since I've been off sugar, my cravings are gone!

Lastly, my skin--looking good. Sugar creates yeast, and yeast spreads with sugar. It's a vicious cycle of fungal flourishing. Get rid of the sugar, and you'll get rid of the yeast.

Do I miss sugar? Not much now. It's been 10 days and I have found other substitutes that aren't too bad. Every now and then I'll have a piece of sugar free gum--one stick should be fine and it's better than my usual ice cream. And, I have found a new way to enjoy my "ice cream." I freeze a protein shake--it satisfies me without repercussions.

#87 (6/9/2010) It's Official: I'm Training for My First Figure Competition

I have determined there is no better time than the present to reach for your goals. If you're waiting until "things slow down"......it's never gonna happen. The time is now! I have been inspired by one of my clients who is training for a triathalon--she weighs 268 lbs. and she is doing wonderfully. Another client of mine consistently trains for tris and has lost well over 100 lbs. Seriously, I think I can train for 20 weeks.

I have wanted to participate in a figure competition for about 4 years now, and now that I'm a whopping 4 days into it, I have discovered a few things: first, I am so glad I'm a clean eater regularly. It has made the special diet much easier. I researched various diets, but I mainly consume lots of lean protein, vegetables, protein shakes, and a little bit of fruit and brown rice. The diet is very low carb and very low fat. Amazingly, it works like a charm: I've lost 1.2 lbs. in 3 days, and I feel great.

Second, the workout routines have changed slightly. I'm doing higher intensity cardio sessions 5 times a week. I try to vary them as much as I can: running, swimming, and biking (and, of course, working with clients). I'm strength training 4 times a week. I focus on specific body parts which takes my muscles to fatigue and is tougher.

Third, I have determined I'm really no different than any of my clients: I need some serious accountability. So, despite how intimidating it was, I have posted my goals, along with before pics, on Facebook. The way I look at it....I must move past embarrassment and intimidation since I'll be getting on a stage, posing in front of hundreds of complete strangers, who are all judging my body.

Most importantly, I'm having fun doing this. I want to see how much control I have; how much determination and how much confidence. Stay tuned.

#86 (6/2/2010) Spontaneous Activity v/s Formalized Exercise

I have gotten a lot of exercise lately, but none of it was it my home gym. I have recently moved, and my body has been extremely sore. I'd like to say I haven't been lifting weights, but that's not exactly true. All the exercise I've been getting for about three weeks has been spontaneous. I've gotten in cardio with vacuuming my pool, cleaning my pool, changing the filter, mopping, dusting, trimming trees. I've gotten in strength lifting boxes, pushing and pulling furniture, holding heavy pictures over my head while my husband prepares to hang. I have been hot, sweaty, and breathing hard....but none of it was formal training. So, are the benefits still the same? Yes and no.

There are pros and cons to both spontaneous and formalized exercise. Spontaneous exercise is extremely productive--you usually get stuff done that needs to be done. It is built in throughout the day (almost like work), so sometimes it's easier to get. It certainly burns calories--I've been very hungry and have not put on any weight despite the fact there has been no gym time. And it hits both the cardiovascular and muscular arenas. So, what's bad about it?

First, spontaneous activity can be much more dangerous than formalized. I've tried hard to watch my back and neck, but let's face it--I want to be moved in as quickly as possible. There were nights when I laid in bed and my hair hurt. During formalized training, you are much more cautious of proper form; therefore, the risk is decreased.

Second, there are certain muscles spontaneous activity just will not train. I know I've used my core a lot, but my abs need some help right now. So do my triceps. Those two harder areas must be trained specifically.

So, both activities have their advantages and disadvantages. The point is to get both of them. As long as you're exercising, keep it going. All I know is that I can't wait to hit my weights today. Bring on the Abs!

#85 (5/24/2010) Un-Motivated Carbohydrate Kings

I recently returned from a 2-week trip to Peru for my 10th wedding anniversary--it was the trip from hell! Although, at least I came back with some great blogging material. The Peruvians are obsessed with carbohydrates: bread, rice, potatoes, quinoa, yucca. These are the primary staples. I have never eaten so many carbs in my life, and they had a huge impact on my ability and energy.

Despite extremely fertile soil, the Pervians do not eat many vegetables. Trying to get a green is next to impossible, but fruit is abundant--more sugar/carbs! I found out quickly how much all these excess carbs affected not only my mood but theirs.

I was in bed by 8:15 every night and I did not sleep well. I was exhausted, grumpy, bloated, and gassy continuously. My motivation was non-existent, and my desire for more sugar compounded. It was like a domino effect: the more sugar I ate, the more I wanted. At first I was repulsed by so much starch, but soon I was eating 3 rolls for breakfast and potatoes, potatoes, potatoes. The Peruvians' energy levels aren't much better. They move slowly (except when driving) and they are very unmotivated in a variety of aspects: work, education, hygiene, time. The women are large and fatty and the entire population eats like there is no tomorrow.

I have never been so glad to get home. For the last 4 days, I have eaten nothing but vegetables, especially dark greens, fruits, and protein. I haven't had a carbohydrate in 4 days and I feel like a new woman. I truly believe it will be years before I want another potato, and I'm quite happy to go back to my gluten free lifestyle, but even that is too much carb. for the time being. I was ready to go back to work today and my energy level is high. Bring on the spinach!

#84 (5/24/2010) Thin.....but Wimpy

I have been out of the loop for the last month--a vacation and a move have taken up my time. However, I have had several things happen that I had to write about. My husband and I recently took a 2-week trip to Peru for our wedding anniversary. What a trip....I've never been so glad to get back on American soil. One good thing came of it: lots of blogging material.

Throughout the trip, we had several hikes, and one hike was on a extremely steep mountain to see the sunset on Amantani Island. Most of our tours had been private, but we were in a small group for this hike. We were the only Americans--most were Europeans. All of the European girls were in their early 20's and extremely petite. They were cute girls, attractive and lean, with feminine qualities. From American standards, most would have thought they were fit--what a joke!

Within minutes of the steep hike at high altitude (about 13,000 ft. above sea level), the girls were beyond huffing and puffing. One had her brother with her and he was helping her. They were not sick from altitude, they simply could not breathe. I watched as they pushed their hands on their legs, trying to use their bodies for contraction and concentration--nothing worked. It was obvious they did not exercise at all. They struggled and bitched for a measly 30 minute hike.

I was breathing deeply, but I have to admit the delight I felt as, one by one, they dropped off the path as my husband and I passed them, trudging up the rocks. The guide made the group stop 3 times, but we left each rest session earlier than the rest of the group, because the longer the rest, the harder the heart has to work to regroup. The petite girls were practically in tears to begin again after each rest, and when they reached the top, they laid down on the rocks.

Unfortunately, from American standards, these puny little things are healthy and fit--we equate thinness with good health. This couldn't be further from the truth. They are weak and fragile--it wouldn't take much for their systems to be overcome with an illness (as I saw so much of in Peru). Still, I couldn't help myself from mentally singing the old garbage bag commercial: she was "Wimpy, wimpy, wimpy," and I was "Hefty, hefty, hefty!"

#83 (4/26/2010) In Defense of Jillian Michaels

I have been shocked recently by the treatment Jillian Michaels has been receiving from the media regarding her statement that she does not want to birth a child because it will ruin her body. So called "experts" have targeted her, claiming she has low self-esteem and is obsessed with body image. They also claim she has no right to "counsel" others given that she herself needs counseling. Wow!!!

Now, in all honesty, I don't know much about Jillian Michaels since I've never watched a full episode of The Biggest Loser; however, I have to give Jillian praise. She has worked hard for her body, and she has every right to help others reach their goals. Her dedication cannot be argued with--she is a portrait of health.

I also have to praise her because the woman has guts. She was brave enough to speak the truth. These "experts" claim that women can get their pre-pregnancy bodies back after having a child. The sad fact is that they body will NEVER be the same. Even if you resort to plastic surgery, the inside will always be permanently altered. Now, I could go into specifics with stretching and elasticity, diastasis recti, and birthing hips, but it's really not necessary. All a woman has to do is look in the mirror after having a baby, and she'll know it just ain't gonna be the same. No matter how much you work, no matter how hard you go, no matter how strict your eating.....your body is forever changed. You can still look fabulous, but a pre-pregnancy body is called that for a reason, and you'll never have it again. Jillian was simply speaking the truth, and she shouldn't be bashed for it.

On to the other issues: does she have low self-esteem? Dear God!! Are you kidding! If the "experts" were men.....well, they simply have no say at all. And if they were women--please, stop the jealousy. It's so petty. You only wish you had that body and that career!

And, lastly, is the fact that Jillian Michaels is considering not having children at all. As a happily childfree personal trainer myself, I can say that I often get the proverbial "Don't you want to have kids?" And the answer is "No." I could spend several pages explaining why, but I really don't need to. It's 2010....let's move on!

#82 (4/26/2010) Be Like Mike: Live Like You Were Dying

Because he is. Mike is my painter for a home I recently bought. He was diagnosed with cancer at age 21 and was not supposed to live past age 23. He is now 56. He is one of the most happy-go-lucky guys I've ever met. He lets a lot of things slide off his back, always has a smile, loves his job, cherishes his family, has awesome customer service, and he is in fabulous shape. The first time I met him, I thought he was in his low forties. He is a great looking man with a figure to boot.

Unfortunately, he has learned in the last couple days that his cancer has come out of remission after over 30 years. When he told me this, it was easy to put two and two together. He has lived his life knowing that he would probably die soon. He also did things to prolong his life. From looking at him, it's easy to tell he gets in a lot of exercise (not just from painting). It's also easy to see that he eats nutritious foods. His attitude and personality are infectious and he's just a fun guy.

Too many people would have done the exact opposite if they knew they were dying. They would eat whatever they wanted, been sloth-like, slept around with everyone, and pretty much done some trashy things. After all, if you're dying, what difference would it make?

But Mike took the high road, knowing good and well it was going to end. He treated his body with respect. He married a loving woman and raised a respectable family. He opened his own business. He adopted a can-do attitude, and he has done well. I have no doubt that Mike will continue to do well, because he is a fighter. The fight is what gets us through when things get tough, and his body will fight along with him, because it knows how much he loves it and respects it. I would say "Good Luck, Mike" but I think you've got God on your side :)

#81 (4/11/2010) You're Just Gonna Have to Change Your Palate

Many people probably think I can eat whatever I want. Man, they could not be further from the truth! I am very strict with myself......because I have to be in order to not only keep my figure, but to be healthy. I get frustrated at those who simply do not understand you can't eat what you want all the time--it just doesn't work that way.

I work with a variety of people with different tastes, but there are a couple who take the cake when it comes to their choices of foods and their attitude toward them. While their tastes differ in what they like, they have one thing in common: they refuse to change.

Client A has a very sophisticated, rich palate. Her idea of a perfect coffee is a 24 oz. bowl of coffee, 1/2 of which is full-fat cream. It is laced with a syrup liqueur and topped with whipped cream and dark chocolate shavings. She thinks this is a suitable breakfast because it's her favorite thing to drink....every morning or when she has a headache. Her husband is also a chef who cooks everything with cream and butter, and that is how she prefers it. She does not like vegetables or whole grains, and does not exercise on her own. Client B does not have as refined a palate as Client A, but she also has similar issues. Basically, she likes full flavor, high fat foods, has a strong sugar addiction, and dislikes vegetables. She does not exercise regularly on her own, and we recently had a discussion where she literally tried to prove that "Funions" were fine to eat regularly in the quest to lose weight.

The biggest issue both of these ladies share is not what they like or dislike--it's their attitude. They possess a sense of entitlement that they should be able to eat what they want, so they do. Well, I hate to break it to them, but it doesn't work that way. Sometimes you literally have to change your palate and learn to like healthy foods. Do you think I prefer to sit down with fat-free yogurt at night while my husband packs down buttered popcorn? Do you think I want grapes over cheesecake? Do you actually believe I eat a large salad everyday because I love salad that much? Well, if you said "Yes".... you're right! I DO prefer these foods....NOW. I had to relearn what I liked. I had to train myself in order to reach the goals I wanted, and now it is engrained in me.

So, if you want to continue as you are, with little progress, continue as you do, eating what is not good for you, but please shut up and quite your bitching. I feel no pity. But, if you desire true results, then make it happen. You're just gonna have to change your palate, so suck it up and eat your broccoli.

#80 (4/5/2010) Signs are Everywhere (If You Choose to See Them)

Have you ever had one of those moments when you felt as if something hit you, screaming "Wake Up, Stupid!" Well, that happened to me this morning. The Shuttle Discovery launched as I was going to my early morning clients. I am always in awe of them, but this one was especially spectacular. As you know, the space program is in danger of being retired by the current administration.

When I arrived to my client's home, I stepped out to see the shuttle's plumes had formed three smoke rings. My mouth dropped in awe as the rings were a vibrant red, white, and blue. Our patriotic colors shone in the sky and chills ran across my body. NASA belongs in our country, and I believe it was God's way of saying "Wake Up, USA. This is your program."

Sadly, too many people ignore signs. They believe in circumstance and treat obvious symbols with nonchalance. They do it with our country and their own bodies. I have had countless calls from people who are on the brink of severe bodily disaster, and many from those who had already experienced cardiac issues, extreme diabetes, or morbid obesity. Trust me when I say your body was sending you signals--you simply chose to ignore them.

The time to sit around and do nothing is finished. If you want to improve the situation, you must change something you are doing. This applies to all aspects of your life and to our country. I urge you to get off your couch and create a positive atmosphere in your body. I also urge you to get off your couch and create a positive atmosphere in our country.

#79 (4/5/2010) The Prehistoric Diet

I read a lot of fitness articles, but one lately has stuck in my mind: one about the "Prehistoric Diet." For those of you who read my blogs, you know I have been gluten and wheat free for about a month now....and I've never felt better :) The wheat and gluten free lifestyle actually originates back to the Prehistoric Diet theory.

This theory believes man should eat the way his body was created and the way he ate for centuries before our modern-day mass production, refinery, and processing. This diet consists mainly of meats, fruits, vegetables, nuts/seeds, and anything else that might have been available in prehistoric times. Bread, pasta, and anything refined, processed, or "man-made" was not available because basically the tools were unavailable.

The Prehistoric Diet takes exercise a step further as well. In those times, there was no such thing as "steady state" cardiovascular activity. Man was darting from point A to point B in quick aerobic bursts simply to stay alive. Our bodies were made to run on certain available fuels to feed such survival movements.

Now, as a lifestyle and weight management consultant, I have been trained on the love and necessity of whole grains like wheat and many gluten-filled grains, but I have to admit, I have felt incredible since I've been more prehistoric-like in my dieting endeavor. What began as a 3-day experiment, has turned into a month of non-bloated, un-gassy bliss. So, maybe those cavemen had it right. But, look out if one decides to throw me over his shoulder.

#78 (4/5/2010) Those Darn Plateaus

I see it all the time, and I myself have experienced it....the dreaded plateau. You're on a roll, losing weight like crazy, thinking you're doing everything right. And chances are, you are, but your body (being the fine-tuned, survival-driven machine it is) decides it's time to stop the madness....thus, the plateau.

These annoying (and sometimes enraging) pauses hit about every 20 lbs. (or more for larger people). They can drive you insane, because you are wondering, "What on earth am I doing wrong? Why isn't the scale moving? I haven't changed a thing." And therein lies the problem.

To break a plateau, you need change. It doesn't necessarily need to be a drastic change, but it needs to shake up your system, and the change needs to be with either diet, exercise, or for best results, a little of both. If you are used to eating 1400 calories to lose weight, try shifting down to 1200. And sometimes you even need to up the calories. If you have been at the minimum of 1200 for the last few months, you may actually need to eat more around 1500.

On the fitness side, if you are a treadmill junkie, try the bike or the elliptical. Take a high intensity group class, or begin lifting heavier weights. Make things as diverse as you can with both diet and exercise. Stop eating all your "stand bys" and discover new healthy choices. Soon, the plateau will only be a faint memory. Sadly, just as you begin to get comfortable with your new habits, it will rear its ugly head again and it's time to reassess. Gotta love the human body!

#77 (3/29/2010) Weight Loss in Older Women

As I arrived at one of my client's home the other day, she was quick to tell me about a new study about older women and weight loss. The overall result was that women over the age of 65 cannot lose weight with exercise. The study claimed that exercise alone will not result in weight loss, but it will result in better functionality, strength, mobility, confidence, etc. In order to lose weight, women must also adopt a healthy calorie-deficit diet. My response (at least in my mind) was "Duh!"

This study was conducted over a 15 year period on primarily senior ladies; however, I have found the same results with women of all ages. Exercise helps our bodies tone, tighten, gain strength, increase flexibility, and maintain weight loss, but exercise alone does not usually result in weight loss. The reason being is that exercise only burns a certain amount of calories (200-400 per workout on average). Another reason is that exercise increases metabolism, which will make you hungry, so it's easy to eat those extra burned calories.

The key to weight loss is to mix exercise and good nutrition. Strive to burn about 250 or more per session and to eat about 250 less calories per day. This will put you on target to create a deficit of 500 calories/day.

Too many people think that hiring a trainer for a couple intense sessions a week is enough to promote serious weight loss. Wrong! You must exercise and eat right....every single day! If you are an older woman, do not lose hope--you can certainly lose weight. It will take longer because of limited muscle mass, but muscle can be built. And it will take some extra effort in the food department, but it can be done....I have several ladies doing it :)

#76 (3/14/2010) Rethinking What I've Always Known

Have you ever had one of those moments that makes you sit back and say "Hhhmmmmm"? Well, I had one last night. As a personal trainer and a weight management consultant, I am educated (and train others) in the concepts of clean eating, whole foods, whole grains, and more medically and R.D. accepted eating practices. Last night, however, has changed me.

I organize a support group called Women's Wellness that Works (see link to left), and I have a variety of speakers make presentations to the group. Last night we had a personal friend of mine and body coach speak on "How to Read Your Own Health Indicators." It was very hands-on and fun, but what I learned was fascinating and scary, and it has begun to make me question what I've always been taught and what I practice with my own body.

For a long time I thought I had problems with dairy, specifically cheese, but I don't. Despite my clean eating practices, I would experience bloating and gas that made me miserable. I have recently had breakouts that seem to be getting worse. I thought it was the cheese I love. Well, it isn't. As a matter of fact, I appear to have no problem digesting proteins or fats. Overall, I am very healthy, with one exception: I am fairly high in acidity and yeast. My issue lies in wheat.

The demonstration was fabulous and fun. The speaker guided us on reading our face, hair, hands, nails, skin, tongue, eyes, etc. The tongue was the most fascinating--I never knew how many different types of tongues there are and what they say about you. When the speaker looked at my tongue and revealed to me that I have mild hypoglycemia, I nearly fell out of my chair--it is true!!!

So, what will I do with my new found information? Well, this morning I had no toast with my egg. I am looking to free myself of wheat and gluten for about 3-4 days and see how I feel. If the bloat, gas, zits, and tongue film are gone, I will be a permanently wheat-free woman. Knowledge is power!

#75 (3/10/2010) Time to Tone it Down....Even Though You Don't Want To

There is no way around it: getting older sucks! I have three clients right now in similar conditions.....their bodies are changing but their minds still think they are younger ,and they wish to act as such. They don't want to change their exercise habits, but the fact, however, is that they must.

All three of these clients has suffered an injury basically due to aging. One has a bum shoulder, and the other two are suffering from bad falls--one damaged her knee and the other her hip. They are all frustrated and depressed that their bodies are not behaving as they should. They are not used to limitations, but nevertheless, those limitations exist and must now be addressed appropriately in training.

I must admit, that I too have been slightly reluctant to tone things down a bit. I am used to training these gung-ho ladies with their "push me" attitudes without much caution besides the typical low back, neck, or knee issues; however, now that injuries are present, it is crucial to change course. It is also crucial to understand the new purpose of training is functionality, mobility, and prevention of future falls or structural damage.

These wonderful ladies will rebound and adjust perfectly because they ultimately love and respect themselves. They will slowly understand the course of training will continue to take the new direction. Sometimes we must accept our limitations and new paths simply because they are for our own safety. Maybe intense bouts of cardio will be replaced with walking or swimming; maybe weights will be replaced with bands; maybe high heels will be replaced with tennis shoes or flats, but regardless, the body will benefit when we learn to listen to our bodies.

#74 (3/7/2010) The Personal Trainer Partner

One of my clients travels often with her job, which can make for hop-scotch-like training sessions. We are scheduled for 2 days per week, and usually we come close, but sometimes travel gets in the way. I've had clients like this in the past, and more times than not, they are not successful. The main reason for their lack of success is that they view me as the primary means of their success.

This could not be further from the truth. Now, do not misunderstand me...I am a crucial part of wellness for most people I see; however, I am not the end-all, be-all of your health and success. This particular client is a very success client, and while we were speaking the other day of her upcoming trip and its challenges, she told me "You're my partner in this endeavor. I know I am really the responsible party. You are a part of the entire process, but I have to make it work."

If everyone felt as this woman does, they would all be as successful as she. I want my clients to be autonomous. I want them to take responsibility for their own health. I am thrilled to help them get there, but I am their partner. I am a catalyst for the change they desire, but without their help and independence, it will never work. I'd love to tell you that I can solve all your problems, but I can't. Now, doing something twice a week is better than doing nothing, but without your determination, will power, and work ethic, your goals will be kept in the distance. If you only focus on your nutrition, stretching, and fitness when I'm with you, you will be sadly disappointed--it doesn't work that way.

So, let me be your partner...I am your help-mate. Come along, me matee, and let's get started!

#73 (3/7/2010) Keeping It Real on Vacation

I recently took a women's group cruise with my support group--great times! When you get that many women together on a ship, you can't help but have a blast. Initially, I planned a cruise with the group for some relaxation, girl time, and to prove that a vacation could be healthy. Well, some of this was accomplished and some was not.

It was apparent to me from the first day those who intended to remain healthy on vacation and those who did not. The first day of any vacation is always met with the best of intentions....you eat well, exercise, and have an overall mentality of "I can do this!"; however, as the time passes, it is obvious those who are in for the long haul. With each passing day, the number of people in the gym dwindled. The bad thing about that is people are throwing their health and goals to the wind, but the great thing is that you can pretty much have the gym to yourself, which I thoroughly enjoy. I planned gym time everyday and made a point to eat vegetarian and watch my sweets. Many of my friends also made it to the gym and did extensive walking everyday. I also watched as they ordered cautiously and simply tasted some of their favorite dishes, but did not eat entire plates.

Some of my members, however, were not as diligent. The second night of dinner became a fun fest of sweets. As the conversations became more in-depth and the laughter got louder, people were swept up in the moment, and before I knew it, ladies were ordering two desserts and were passing dishes around the table. Nights became later and drinks became more plentiful. When you go to bed at 2am, a morning gym session is out of the question, and before you know it, the day has passed without activity. I've never been a night owl, so early to bed early to rise (and hit the gym).

It's easy to get caught up in the fun while you're on vacation, but it's also important to realize that a vacation is not just about food. Change the focus, don't lose track of your goals, and keep it real. You will return feeling much more fulfilled and much less bloated.

#72 (2/15/2010) "Before My Time" = Nutritious

Last week I got a new client. A lovely senior lady desiring general health and some weight loss. After looking at her food journal, I realized she was way ahead of the game in her eating habits--she is a very healthy eater. However, there was a food on her list every morning at breakfast which I didn't know....Wheatena. When I asked her what it was, her answer was "Oh, honey, this stuff is way before your time. It's wonderful."

Upon reading Wheatena's ingredient label (all 5 ingredients), I realized this lovely lady had opened my eyes to "the good ol' days" in terms of food. The next day, I went to Publix's cereal isle and discovered an entire section of "old timey" breakfast foods. What a wonderful cornucopia of health! This woman had confirmed something I had known all along: previous generations had it right, and we have it completely wrong.

Older generations, and the foods available for our older generations, were much healthier than our current choices. They grew up in a time of whole grain, fresh only, less refrigeration and freezer, no preservatives, no MSG, less pre-packaged foods--in essence...clean eating. We live in a time of the quick and convenient, a time for storing food which requires preservatives and prepackaging, a time of fast food, a time of refinery to create white flour, a time where supplements have replaced actual food. YUCK! With all our knowledge of how the body works and what it needs, our restaurants, grocery stores, and pharmaceutical industries sure are trying to kill us. Fortunately, some areas and stores are going back to the basics and there seems to be a push to eat clean. Sadly, the prices of healthy foods are rediculous. Thankfully, history repeats itself--maybe we are not lost! Until the time of the past returns, I'll be eating Wheatena.

#71 (2/15/2010) The Best Exercise for Stress Relief

While I am a huge proponent of various types of exercise, there are certain forms which help more than others in stress relief. When you're angry, extremely sad, or stressed beyond belief, exercise can really help ease the pain. But which type is best? While I am usually a huge proponent of lifting weights, I personally find resistance training rather useless in allowing you to mentally escape or in relieving the emotional pain. It takes focus to lift weights, focusing on your form, but it is not repetitive, and does not cause the same adrenaline rush for me as other types of exercise.

I have heard many people prefer yoga to relieve stress, as it allows them to focus on the moves or they become "alone with their thoughts" in peace. The calm, rhythmic breathing is supposed to help. Not for me! Again, not enough repetition, too much silence, and the breathing gets annoying.

I have heard others say they like to take a class, like Zumba or Spinning. This is getting closer to my preference, but the main thing here is that I don't want to be cooped up inside, and I don't necessarily want to be around people.

For me.....when times are tough, when my mind is befuddled, when my heart aches, when the tears are streaming down my face, when I'm close to a panic attack, or I'm enraged and my blood pressure is spiking, I have to run outside. I need the fresh air and I need the repetitive sound of my feet against the pavement in my ears. That continuous thump, thump, thump is soothing, and it allows me to focus on my issues but not without achievement--I'm making headway. No one is with me except nature and my shoes. The breeze pushes out the negative thoughts, and after an hour, my tears are dried on my cheeks, my mind is clear, and I know God is with me....everything is going to be OK. It always works!

#70 (2/5/2010) It Never Goes Away

Seniors and special populations are my favorite to train. I find they work the hardest and are the most rewarding, but I must admit that there is one area that disheartens me greatly as I work with boomers and seniors: weight.

I have never been one of those girls....you know, the ones who can eat cheesecake and hamburgers and never gain an ounce. I have to work hard, but I'm used to it. Every now and then, I get a twinge of resentment for my husband (AKA, The Human Trash Compactor), but for the most part, I have accepted my body's strong and weak points. Still, I can't help but wish....."One day.....it won't matter anymore. I won't have to worry. When I get older, it won't be a big deal." HA! Well, have I got news for you:

It never goes away! That's right...never....for none of us. The way we feel about our bodies....a shallow concern for the waving triceps flag or muffin top, your desire to look great in your jeans.....your struggle with those last 5 or 10 pounds......your resentment toward your husband for his ability to stop drinking soda and lose 30 pounds. It never goes away! Based on just about every client I see, whether you're 20 or 80, many of you still wish to lose weight and tone up. The good news is that as we get older, our priorities shift somewhat--becoming more realistic, such as slower weight loss, decreased blood pressure, overall general health, getting off Lipitor. But, I must say the most common statement I hear is "I want to lose weight." Be it from clients I've had for years or newer ones....be it from 20 year olds to 80 year olds......"I want to lose weight." Damnit--I had high hopes!

#69 (2/05/2010) Avoiding "Fear Avoidance"

When it comes to our bodies, it is very easy to shy away from movements which cause pain. A problem can arise, however, if moving a certain body part is continuously avoided because pain arises when specific movement occurs.

When a client avoids moving certain areas of the body due to pain, it is called "Fear Avoidance." They don't want to experience pain, and rightfully so; however, not moving and being sedentary even in specific areas is not good either. Avoiding all movement in certain parts of the body due to fear of pain usually results in weaker muscles and decreased mobility in those areas, which exacerbates the problem (and pain), and negates the effect the client wished to improve.

I see this phenomenon frequently in my clients. There are several common pain sites which usually are the recipients of fear avoidance: knees, hips, low back, and neck. I call these areas my "non-negotiables." What I mean by that is no matter what, these are areas of which I am always cautious--on everyone. These are areas that cannot be damaged because they are important to our mobility; however these areas also ride a very fine line between over-doing activity and becoming painful but being strong enough to support our daily activities and functionality.

In order to strengthen these areas and increase flexibility, which is what will decrease pain, it is essential to work them. Most people don't realize that what they need to strengthen is not necessarily those areas themselves, but the muscles cushioning those areas. It's finding the happy medium between increasing strength and flexibility and causing discomfort that most people do not know how to do. One of the best ways to find the "happy place" is to stretch....everyday.....even twice a day. Full body stretches for at least 15 minutes. I am always amazed at how many people do not stretch.....and they are always amazed at how stiff they are. Mobility requires lubricated joints, so stretch often.

Along with stretching, use light resistance (such as your hand for your neck), and use isometric exercises (those that hold poses instead of continuously moving). For hips, try single leg isometric squats or supine bridges. For the low back, try supermans or the birddog or moves that work the hamstrings, abdominals, and core. For the knees, try seated leg raises to work the quadriceps. Pain is like debt--if left alone, it compounds, ever so slowly, until it's out of control and you need a major overhaul. But bodies don't get bailouts, so you have to move. Find your happy place.

#68 (1/22/2010) What's a Hoola Hoop?

For the past couple weeks, I have been training a 7-year-old girl. This age group is a first for me, but she seems to really enjoy it, so I've decided to get into it and have fun with her. I decided rather quickly I needed some different equipment....fun stuff that kids like, or at least that I liked. She loves anything revolving around dancing and her attention span is short, so I thought a hoola hoop would be a welcomed addition.

I have been shocked to find that hoola hoops are quite difficult to find. I've gone to various sports stores trying to find them, and it ends with me shaking my head as the cashier gives me the "deer-in-the-headlights" look. I can see them mentally searching, and they usually answer with "Um.,....I don't think so," or "Um......I'm not sure," or "Is that for a sport?" I have been blown away! Are you kidding me!

So, today, I decided to visit a Toys R Us for the first time in my life (God help me!) I was saddened to find I was their only customer in a huge warehouse full of lonely toys. However, I soon hit pay-dirt as I came across a stability ball for kids, a pink Nerf bat with ball, the infamous hoola hoops, some samurai battle rods, and a cool looking basketball. My mind was racing with all the exciting moves I could implement given my new toys. These items would last me a long time.

As I went to the checkout lines, which were totally empty, a man (who was obviously the stores only other customer) came from a crouched position in the front of the store and jumped in front of me. I didn't really care, but I noticed his lone package. It was a "Wii-Fit Plus for Kids." There was a large stack of them at the front of the store, specially intended to be the main attraction. As he fumbled out his credit card for his $150 bill, I couldn't help but feel a little out of touch, being weighted down with all my "old fashioned toys."

But the feeling quickly faded as I recalled how enthusiastically my young client played with me using a simple pink soccer ball, how exhausted she was, and how she laughed at our games and dances. My mind wondered and I envisioned his children playing the Wii alone or with their friends while he did whatever necessary things he needed to do. I envisioned their quick loss of interest as the games got old. I envisioned his wallet being brought out time after time to purchase new electronic games. How sad! You see, kids don't really care! They just want to have fun.....with you! They want someone to pay attention to them and enjoy the same silliness they enjoy.....all in the name of exercise!

I wanted to say to him, "Hire me! Your kids will have more fun!" But I couldn't bring myself to give him a business card. It would have been cruel to strip him of his modern delusions and his triumphant feeling of giving his kids what he thinks they want. I wouldn't want to take away his perfect babysitter. My feelings were even more confirmed when the cashier rang up my bill: $72.

#67 (1/21/2010) Three Cheers for Boomers

While at a fitness and wellness symposium in San Diego last year, I heard a doctor speak on "Boomeritis," which is a condition that affects boomers. Basically, it is what begins to happen to them as they get older and how they deal with it--but the way they cope is different from any other generation.

I have to admit that my favorite age range to work with is 50-70, and it is because of the boomer mentality that I enjoy them so much. The boomers deal with getting older in a different fashion than others generations have in the past and as younger generations do. As the doctor described "Boomeritis," I could easily see my clients' personalities in his descriptions.

Boomers tend to challenge the status quo and what is considered normal. They are used to working hard, and they believe that hard work is rewarded. They have been an active group for their entire lives, and all of a sudden.....they're getting old.....and it sucks for them. They are not used to being down or not being able to work hard in both the mental and physical sense. They are used to succeeding and now their bodies are not cooperating. "Boomeritis" is the frustration they feel as they try to perform as they did in younger days; however, they always find a way--that's what makes them who they are and so special.

Boomers are determined to succeed. Their work ethic is unmatchable in other generations and this mentality is obvious in their approach to good health. If I tell them they need to eat better, they listen. If I tell them specific moves will help them, they listen. They don't complain. They don't like excuses. They always do their best, and many of them don't know the meaning of a sick day. They have every intention of progressing forth with their bodies, and they won't accept no for an answer. This is exactly why they will succeed, and why I see so many of them in better shape than their children and grandchildren!

It is always my pleasure to train a boomer. Now, don't misunderstand me...there are lots of motivated individuals from other generations, but the boomers have everyone beat. Lookout there, whipper-snapper, grandma can run circles around you!

#66 (1/12/2010) You are a Machine: Focus on How Your Motor Runs

I've always been kind of a neat freak. I don't like clutter, and I like things disinfected. All items have a place and I believe "Cleanliness is Godliness." This philosophy resounds in every facet of my life: from my house, to my car, to my body--I like things clean.

I tell my clients to "eat clean," or I tell them "Eat for Fuel," but sometimes that doesn't give them enough details. I like to think of the body as a machine....if you focus on the inside, the outside will take care of itself. For me personally, one of the most important components of my machine is my piping system....my digestive tract. If it's messed up, nothing runs properly. What you put in those pipes affects every other area.

When I begin to feel lethargic, bloated, gassy, excessively thirsty, cramped, or "stopped up," my first thought is "What Have I Eaten?" There are various foods that will cause me discomfort. Cheese clogs up my machine; simple sugars and simple carbs cause zits and a muffin top, make me thirsty, and make me crave more sugars--I can always tell when I've had too much sugar; salty foods, especially soy sauce, cause me intense fluid retention and thirst. Too much meat, and even too much fiber, will give me gas. There is a happy balance you must find.

I create a mental image of my digestive tract.....when it's clean, it's shiny and slick and things slide right through without discomfort or delay; but when it's unhappy, it looks like a Roto Rooter commercial or Liquid Plumber.....a disgusting, sticky, pipe slopped with sludge.....and that's the way it feels to me when I'm in gastro-intestinal misery.

So, how do I keep my machine clean? First, I eat lots of fruits and vegetables. Citrus fruits, like oranges or grapefruit are especially helpful, and the darker and leafier the vegetable the better. I also eat lots of fiber, but not too much--I stay around 25 g/day. I drink plenty of water and green tea (unsweetened). I cleanse, literally, regularly with enemas about every 1-2 months, and I detox through quarterly fasts which last a minimum of 3 days. As long as I keep my pipes clean, my motor runs fabulously. So well, in fact, that I expect to be Corvette status even when I'm 80.

#65 (1/6/2010) Rethinking Anti-Depressants

As I watched a news story on TV today which originated in the American Medical Journal, I sat there with a huge "Duh!" on my face. I was thrilled at the findings, but it reported something I already knew: many Americans should not be taking anti-depressants. Too many medical doctors are acting like psychiatrists and are overmedicating the populations. Nearly 60% of all people on anti-depressants are considered mild cases and should not be on drugs. Doctors should search for more basic fundamentals to treat these patients. DUH!

I could not help but think of my own experience before I was put on anti-depressants many years ago. I had gone to the doctor due to panic attacks, night sweats, crying, excessive vomiting, fatigue, and an overall sensation of feeling like shit. After a mere 5 minutes of evaluation, he said (paraphrasing) "Do you know over 80% of all the patients I see come to me with symptoms of depression. I'd like you to read this pamphlet. I'll be back in a few minutes. If you think it sounds like you, we'll see what we need to do." Upon his return, I said it sounded like me. Poof! He had solved the mystery. I was one of the 80%. He gave me a prescription for Lexapro. A few months later I went back for a stronger drug. I was put on Zoloft.

As I watched the report, I became disgusted at my doctor of long ago. How quick he was to get me out. Dope me up and get me out. There was never any mention of the "basic fundamentals" the doctor mentioned on the news. Things like exercise, proper nutrition, avoidance of sodium and sugar, meditation, music therapy, aroma therapy, stop drinking, take a sabbatical or time off, yoga, prayer, time with friends, mental counseling. Nothing. Just drugs.

Two years later when I decided I no longer wanted to be on anti-depressants after I had gained a lot of weight, was depressed all over again, still felt like shit, and was trying to clean up my act, I did not consult my doctor. After researching the side effects of the drugs, I decided my doc did not have my best interest in mind. It was my body and my mind--I knew what I needed more than he did. I went through withdrawals, literally. I had the shakes, the sweats, irritability, you name it. It was not pleasant and it lasted several weeks--the addiction was strong, but I knew I had to get out from under it. I began practicing the "basic fundamentals" on a regular basis: counseling, exercise, nutrition, prayer, connection with people, avoiding alcohol, changing certain parts of my life I didn't like (which I had control over). Within 6 months, I was clean and in shape.....and happy! Have you had a DUH moment lately?

#64 (1/3/2010) The Importance of Stretching

Over the holidays, I had the pleasure of training my father. Before I get into detail about his training, I must tell you his background. He is 64, has vertigo, has 3 bulging discs in his lumbar region, and had a period in his life about 8 years ago where he was darn near crippled. He could not walk--his back was in bad shape, but he opted for natural treatments and therapeutic nutrition instead of surgeries or medication. His health is the best it has been in decades, and he exercises everyday now.

Despite his hard work, my dad still has a lot of issues regarding his back and neck. He is extremely stiff, and it doesn't take much to throw him out again. I learned his routine was based primarily on some treadmill walking and a pulley system which allowed him to work his arms. I created a routine for him to strengthen his hamstrings, abdominals, core, and back with resistance bands, but I soon found out just how tight this man was. As I watched him try to perform any slight movement that required elongation of his hamstrings or back, I discovered it was nearly impossible for him.

I soon understood that most of Dad's issues were solely because of his tightness and hypertonic muscles. As his body healed from the traumatic stress of several years past, it had healed very tightly, allowing him to walk but with limited rotational or lateral mobility. Sitting on the floor was even difficult for him. I quickly developed a stretching routine for him that lasted about 15-20 minutes that stretched every area of his body. He has a strong personality and is used to success, but these stretches were challenging for him, and some he could not physically do. This defeat was difficult, and he wanted to force some stretches. I had to snip at him as I stressed the fact that he could not force stretches--simply point in the direction, never force it. The elongation will come, I promised. All routines I performed for my Dad were videoed.

I am happy to say that my dad now stretches twice a day and watches the videos to see which resistance moves are best for him. I also changed up his cardio routine. With his bulging discs, he does not need the impact on his feet, so he is now walking at a very slow pace with high inclines instead of faster paces.

I am thrilled to have helped my father, and he is thrilled with the results. Of all the people I have ever trained, I wanted to help him the most. His limited mobility has caused him much distress and pain, but now he is excited about the progress he is seeing. Within just a few days of adding the stretches twice a day, he is already more flexible. My next challenge with him will be the TRX suspension system. I plan to train him on that in April. Go, Dad! You inspire me!

#63 (1/3/2010) There's Nothing Like Real Weights

When I'm away from home, I am always prepared for various workouts. I will usually study where I'm headed to see what I can do outside. I always take my shoes, prepare routines based on body weight, and I take my bag of resistance bands for a little muscle maintenance. I've also heard that some gyms will allow you to "check out" their facility for free, although I have never done this on a trip.

But there is nothing like real weights. I do a lot of cardio on vacations to keep calories in check, but nothing compares to real weight lifting with good old fashioned dumbbells and barbells.

After having been gone from a gym-like routine for 11 days, I was anxious to complete a full-body workout. You should also do a full body weight routine if you've been gone from it for a while--all muscle groups needs to be ignited and fatigued equally. I relied on some of my favorite older moves and focused on core, legs (all areas), arms (all areas), back (upper and lower), chest, and abdominals (all areas). No cardio in the world can make me feel the way lifting does, and no workout will keep your stomach as flat as strength training.

I love to weight lift when there is no rush, as there was this weekend. It's important to take your time and focus on each contraction and your form. A good strength routine will take me anywhere from 1 hour to 1 1/2 hours if I'm not in a hurry or add some intervals. The best part about strength training is the confidence is gives you and how it makes you feel. Personally, I love the soreness I get, especially after having been gone from it so long. Not pain, mind you, just some soreness. Time to prepare for today's routine.

#62 (1/1/2010) Pushing the Heart to its Limits

There is nothing I enjoy more than the Florida beaches and warmth, but every now and then, some serious mountain inclines can push your cardio like never before. If you read my blog below, you will learn that my holiday travel left me in a bad fashion in terms of food. I realized quickly I had to adjust my original plans and really work it if I wanted to maintain both my sanity and my body for the next 11 days.

My family comes from the Appalachian mountains, and while it's not the rugged Rockies, they can provide some excellent opportunities for cardiovascular activities. Given that we live in Florida, morning temperatures around 22 with several inches of snow feels pretty darn cold, but when your body is screaming at you for relief, you bite the bullet.

My husband and I suited up and headed out every morning and treaded through the side roads of windy mountain streets. You had to run to keep warm, but that was the point. All the neighborhoods are on mountains, but we found 2 that were especially steep grades. One was called Aeven Estates and the other was White Top Hill (if that gives you any idea of what it looked like).

As we treaded up the steep mountains, my heart began to pound like it hasn't pounded in months. My legs ached and my eyes were burning from the cold, but I had to make it to the top. Of all the intervals and intense cardios I've ever done, I cannot remember a time when I unintentionally moaned and grunted because my heart literally felt like it would burst from my chest. I had to keep going--I had to make it to the top.

These two neighborhoods were less than 1 mile to the top, but the percent grade was killer. About the time I couldn't go anymore, my legs defeated, my lungs on fire, and my heart shot, we were there. Our reward was turning around and seeing the towns below, buried in snow, with the mountains staring us in the face. I felt like Rocky!

#61 (1/1/2010) Help! I Need an Angioplasty!

I have spent the last 11 days with family for the holidays, and I sure do feel the pain of my clients. I can easily see how travel and the Christmas season is a nightmare for many people. I was never so thankful to get home....for many reasons, but especially for my own healthy food and cooking.

I was amazed at how unhealthy both my and my husband's family truly are. Our first stop was my mothers. She is as country as it gets with her cooking. Everyone loves her kitchen....except us. She is the Paula Dean of Appalachia. I really thought I had prepared for our stay at Mom's, but I was grossly mistaken. She told me she drank skim milk, ate plain yogurt, whole grains, and fresh fruit. Dear God, woman--you lied! From the time we walked into her house, it was gravy, bacon, biscuits, whole milk, fudge, hamhock, etc. I was in food hell. Luckily, my husband and I ran every morning (no matter how cold) and limited our portions. Thankfully, we left after 3 nights....only to go to our next stop.

My father's house was much better in comparison to my mother's. He keeps fruit and vege trays in the house, eats whole grains, doesn't drink sodas, and exercises every day. The bad part about my father's was the sugar shock. He is a junk-food junkie like I've never seen. The kitchen counter was continuously covered in Swiss Cakes, oatmeal cookies, macadamia cookies, chocolate macaroons, brownies, and lemon cake. With every passing, the urge to grab a tasty sweet was overwhelming. Luckily, my husband and I ran every morning (no matter how cold) and limited our portions. Thankfully, we left after 3 nights.....only to go to our next stop.

My husband's parents have never seen a green vegetable in their lives. Every single food in their house is processed or canned. Upon our arrival we had a "holiday" meal filled with sodium, MSG, fat, and an overall feeling of indigestion. After a week of colon-clogging crap, I couldn't handle anymore. We went to a sub place for salads and bought extra vege sandwiches on wheat bread....all to the displeasure of my insulted mother-in-law. Luckily, my husband and I ran every morning (no matter how cold) and limited our portions. Thankfully, we left after 3 nights.

I am so grateful to be home. I was shocked to see on the scale that I had only gained about 1 lb. I attribute it to some serious cardio every morning, even in the frigid temperatures and snow. I was running no matter what! It's the only thing that saved me! My portions were never very large, either, as foods like this make me physically sick. For breakfast I had a banana and a whole grain waffle, and lunch was a vegetarian summer roll. Greens feel great! Home sweet home!

#60 (12/15/2009) Don't Make a Resolution

Every year, about two weeks before Christmas, people begin thinking about their New Year's resolutions, and they usually have something to do with health. Now, don't misunderstand me....I strongly agree with setting goals, but resolutions are not really goals. They are flippant, frivolous statements that have no backing, foundation, or plan. They are usually formed because people are dissatisfied with how they look or feel, and they are usually stated while drinking beer or champagne and scoffing down a third piece of pumpkin pie. Nevertheless, on December 31st, droves of over-stuffed and over-intoxicated hopefuls take the resolution plunge in between buffets and dancing, telling themselves "Tomorrow I begin my way to a new me." They never really understand if they're not happy with themselves now, that a "new me" will not make them happy either.

However, every year I hear the same song and dance: "My resolution this year was to lose weight" or get healthy or to quit smoking or to get off my meds....and so on. My phone rings and I speak to a very excited lady with a "let's-do-it-now" attitude. She is gung-ho and ready for action. Sadly, those resolutions usually peeter out after about 2-3 weeks and I'm left trying to motivate, inspire, and work around half-assed attempts to exercise or eat right.

Do not make a resolution!!! They are futile and disappointing. Instead, set a goal and strive for a lifestyle What's the difference between a goal and a resolution? First off, a goal is usually something that has been a personal journey--it is often times private and long. It has been a long time coming and you're finally ready for it. It is realistic and sustainable. Health related goals, especially, are not usually discussed whilst snarfing on mashed potatoes and gravy with martini in hand.

Goals also have an action plan. They have a strong foundation of steps and a definite path. What do I do first, second, and third. Goals are shared in seriousness and seek the support of individuals or professionals, such as in-tune family members, friends, nutritionists, trainers, therapists, etc.--goals know they need support to be successful. Goals are a priority and are supported mentally, emotionally, spiritually, and financially.

Goals do not wait! If a goal is eating at you, it doesn't want to wait until January 1st. Don't bother lying to yourself with a resolution that has no support. Don't set yourself up for disappointment with a mad rush that is neither realistic nor sustainable, only to turn around and do it 350 days later. Don't waste your time....or mine! Set a goal, get a plan, get support, and get serious. Then, call me--I always love writing about motivated people.

#59 (12/14/2009) Have a Plan for Holiday Travel

This coming week I will begin packing my suitcase for a two week venture to see my family in the mountains of Virginia and then heading south to South Carolina for my husband's family. Anytime I travel it is always a little stressful, because as I plan for the house, the pets, the packing, I also plan for my routines and foods.

When you're traveling out of town, it is important that you make time for your fitness. Not only is it great stress relief and a break from the family, it helps to curb unwanted holiday weight gain. The first thing to do is decide where you are going to be and what equipment will be accessible. For me, the only accessible equipment is what I will take, so it is important to pack light: body weight, resistance bands, running wear appropriate for cold weather. If you are staying at a hotel that may have an in-door pool or a fitness facility, you've hit the gold mine, but for those of us in more remote areas or at families, it takes very little equipment to get a great workout.

So, with my resistance bands and my own body weight, I spend several minutes creating a routine or two that will target all my major muscle groups. My cardio is easy to fit in....running and walking. I just have to be prepared for the cold weather.

The food part can be a little trickier. First, make sure you share your goals with your family. You may find they are more supportive than you think. Tell them to have some healthier foods at dinner and to keep healthy snacks in the house. Give them a list and offer to help out with food expenses.

It is just as important to eat healthily while you are in transit. "I've been in the airport all day" is not an excuse. Keep trail mix or granola in your purse. Go to Starbucks and buy a fruit and yogurt parfait. Spend more on a salad. Avoid the frappes and lates. If you're riding in a car, pack a cooler with celery, carrots, hummus, pita chips, and black bean dip. Yummy!

Just like when you are home, the key to a healthy lifestyle is not necessarily who has the most will-power....I know I intend to have pumpkin pie :) The key is being organized and prepared. Keep those fitness routines on your night stand and your socks and tennis shoes in sight. You'll be more apt to use them when they're staring you in the face. Merry Christmas and a Healthy New Year!

#58 (11/27/2009) Home for the Holidays

Ah, yes! 'Tis that time of year again. I love it. Sadly, not everyone I know is happy. As a matter of fact, many are overly stressed about the holidays, and that always saddens me. I was recently training a client who has made incredible headway in her journey to health. I could tell how proud she was as she showed me her meal and activity plan for the Thanksgiving week, and I was thrilled she was getting into action mode. Until.....

Just a few nights ago she was very upset about her sister's visit--she was to be at her home for the next week. Her sister does not share her desire for a healthy life, and her first concern after getting off the plane was McDonald's and then a pizza for dinner. Because her sister knew all about her goals and journey, my client felt sabotaged, and rightfully so.

I listened intently as she explained her newly-thought-out plan on how to handle pumpkin pie and apple pie and pizza and salad and hiking and her sister's hurt feelings. She was genuinely worried, and I could feel her tension growing as we trained. Here she had looked forward to her sister coming to visit, and now that she was there it was terrible and stressful. I was even suppose to train them together, but that certainly didn't happen.

I see this a lot at the holidays. If it's not the food, it's the schedule, a new place, the family pressure, or the desire to not hurt someone's feelings, which is usually the case. No one wants to hurt anyone else's feelings, so we go along to keep the peace, eating a piece of pie we really don't want, or bonding over a pancake breakfast, or watching football and drinking beer after beer. We don't want to be seen as the "health freak." We don't want to hear "Come on, it's the holidays," or "It's only once a year," or "I came all this way to see you," or "You're obsessed!"

Keep in mind, most people make you feel bad because they themselves feel bad. Misery loves company! It is completely possible for each person to have what they want and you to have what you want, but this is where putting yourself and your needs first is important. Women especially want everyone to feel included, but if you start that type of mentality, you'll hate what happens......you'll lose yourself! So, create a plan and stick to it, no matter who is there. If they want pizza, let them go get it. If they don't want to go for a hike, let them stay home and watch TV. If they insist on apple pie and you've already planned for a low-fat custard, make your custard and send them for an individual-sized pie. Make it as inconvenient for your company to be unhealthy as they are for you to be healthy. You'll soon see a shift. Stick to your guns and you'll be healthy enough to rock around the Christmas Tree!

(11/27/2009) We Really Are Getting Dumber! How Can You Stay Smart?

During a recent luncheon with the Brevard Association of Human Services, I listened to a speaker from the Alzheimer's Foundation. Her presentation was sad, but also enlightening and thought-provoking. The premise behind her presentation was primarily on the causes of it and those most at risk. Alzheimer's Disease attacks the brain, so she also went in depth with the physiology of our brains, whose productivity is based 20% from the air we breathe, 25% from blood flow, 30% from the water we consume, and 40% from the nutrients we receive from food. I also learned that the brain works the hardest when we are asleep, which I found rather surprising.

As I looked at these numbers and data, something became very apparent to me: we are truly getting dumber as a nation if our brains are based on this model. We are also setting ourselves up for some major increases in Alzheimer's Disease. Sine the air we breathe and the water we drink are polluted, our blood full of lipids, the "nutrients" we get insufficient due to poor lifestyles, and we are consistently sleep deprived as a nation, we are in for some major problems in the intelligence arena.

So, enough of all the bad news! How can we prevent this from happening, regain our intelligence, and at least delay the onset of Alzheimer's? The #1 prevention of brain degeneration is exercise!! Whoo-Hoo.....3 cheers for sweat! On top of exercise, we need to change our focus on how we feed our brains. There really is "brain food," and it's clean eating. There's not much we can do about our polluted air without serious multinational and governmental help, but we can change everything else......the water we drink, the fat levels in our blood, the foods we eat, the amount of sleep we get, and the physical activities we engage in.

It is sad to think that so many of us will be affected by this disease......of our own choosing. However, we have the power to change the path, so get moving and grab and apple!

#56 (11/18/2009) Beware the Toxic Food!

I'm afraid I no longer believe you can shop at Walmart and still eat healthily. I have told my clients this for quite a long time, in the effort to assure them it is possible to eat healthily on a budget, but, sadly, Walmart is now proving themselves more and more toxic.

My husband does most of our grocery shopping, and, luckily, he is savvy when it comes to finding healthy foods. He will spend much more time in the snack isles trying to find ones without MSG and taking the extra time to find breads whose first ingredient is "whole," but I'm afraid his best efforts have lately been sabotaged by greed and down-right manipulation of the public.

His most recent shopping trip consisted of our usual lean meats: chicken breast, turkey sausage, lean pork, etc. Last night we grilled our pork to have on a large salad. He knew something was wrong with this meat the minute he took off the wrapping..."This is slimy!" I found his remark odd, but we didn't think much of it....that is, until we tasted it. I could not finish my salad because the pork was so salty--it burned both of our tongues.

We both became very irritated and Jonathan said "What is in this meat?" I said "They have obviously pumped it with a brine solution." We were shocked when we looked at the ingredients label. Now, one would think a package of meat would have one ingredient--meat. Alas, this package included "pork broth, potassium benzonate, salt, some sodium I could barely pronounce, and "other natural flavors." For those of you who don't know what "other natural flavors" are....they are MSG--yet another salt.

I hate to sound paranoid, but I am beginning to wonder why our country is doing this to us? Why are we pumping our meats full of chemicals and salts (well known to cause high blood pressure, diabetes, stroke, and cancer). And why is this toxic, processed junk cheap! What gives?

Sadly, we had another episode with dinner tonight as we made a whole wheat pasta dish with manipulated sausage full of various types of sodium. As of tonight, we have vowed not to buy meats at Walmart or any other chain grocer. We'd rather spend the extra money and either order our meats or find an organic grocer! What a sad state our country is in and how sad it is for the unknowing! Educate yourself!

#55 (11/13/2009) Get Rid of the "Fat Talk"

I recently attended a lecture on body image, and while most of the information was not new to me, two concepts have stuck in my mind: the insights about men's body image and its recent attacks, and the unconscious sabotage women perform on one another all in the name of camaraderie. I was introduced to a concept called "Fat Talk," and now that I know what it is, I'm hearing it everywhere!

"Fat Talk" is specifically done by women to other women. How often have you asked a friend or even a partner "Does this make me look fat?" or "Ugh! My ass is huge in this!" or "Just look at my thighs!" or "I'm a walrus!" Now, these statements are not new to anyone--they are often poked fun at in comics or cartoons; however, the concept of "fat talk" takes these statements one step further.

With "fat talk" the other party is expected to respond in a similar fashion. For example, Female A says "I had to squeeze my fat stomach in these pants--they look terrible." Female B is to respond appropriately and empathetically "Well, look at this top on me! My arms are so fat, I had to get it altered two months ago!" The conversation will continue until each is satisfied that the other party is equally miserable in her body....and thus a bond and friendship has occurred. The women exchange ass-hating language back and forth until they are new best friends. Voila!

It would be completely unacceptable for Female B in the previous situation to say "My shirt fits fine." or even worse "Why don't you buy a size that fits." In the world of women, if you like your frame and don't thrive on other women's misery, you are a social pariah, ostracized by unhappy women everywhere. But this is our problem. We accept and expect all of us to be dissatisfied in our bodies. If we think we are attractive or we are comfortable in our bodies, we get slapped with the bitch-factor. Ouch!

I recently had a male friend ask me what body part I liked most about my body. He didn't like my answer--it didn't provide the image he was wanting. I said "My brain!"

#54 (11/12/2009) When Addiction Strikes

We all have our neurosis--I'm certainly no different. I'm easily stuck in the vicious cycle of telling myself I need to get control when maybe what I really need to do is let go! Especially when it comes to my business--is it controlling me or am I controlling it? What a stupid question!

I see clients who struggle with control issues every single day, but sometimes these issues can get out of hand....very quickly and dangerously. I have one client in particular whom I am extremely worried about--she is an exercise addict--one of the worst I've seen. Yes, there is such a thing. Just as someone can be addicted to sex or food or heroin, someone can also be addicted to exercise. It can become a real problem, and for this particular person, it has become obsessive-compulsive and detrimental to her overall well-being.

When you have an addiction to exercise, your world revolves around it, just as it does for an alcoholic. You cannot stop thinking about it. You may exercise 2 or more times per day. You exercise when you are exhausted or in pain. You put exercise ahead of professional or personal responsibilities. You receive joy from very little except exercise, and soon that joy morphs into rage. Your body image is related to whether you have exercised that day or not. You feel horrible when you do not exercise and become irritable and hard to be around. Your feelings keep you up at night, contemplating your next routine. Any improvement in strength or speed is never good enough. You need to work harder! And on and on.

People who are addicted to exercise are also an easy target for eating disorders. The two often go hand-in-hand, because the obsession leaks into other areas. The control is addictive and is never satisfied--it will move into closely related fields; thus, food and exercise. What did I eat today? How much did I eat? When do I eat again? I should stop eating. Was there ketchup on that? How many calories is that? I know I haven't lost any weight. Five pounds isn't good enough! I'm fat!

For those of you who regularly read my blogs, you'll know I'm a proponent of keeping track of your intake and clean eating; however, with addiction, it crosses the line. There is no balance and logic is out the window. These issues are multifaceted and require treatment from a variety of professional standpoints. I usually call upon my team of professionals to aid me. If you know someone with either an exercise addiction or food disorder, please call me. I have some advice and people who can help.

#53 (11/12/2009) Just How Important is Exercise For Weight Loss?

I am about to speak words no trainer will want you to hear: "You do not have to exercise to lose weight!" Yes, you heard that correctly! No sit ups, no running, no weights, no aerobics--nada! Creating a calorie deficit makes for weight loss, and you can do so by simply limiting your calorie intake. So, what gives? What good is it? If I don't need it to lose weight, why should I exercise?

Well, if we could package all the benefits of exercise in a pill, it would be an overnight trillion-dollar drug! But for starters, how important is exercise in weight loss? As I've already said, you don't have to exercise to lose weight, but (and listen closely) you must exercise to keep off weight. The majority of the population is misguided into thinking 30 minutes a day is plenty, and most people don't even get that. Sadly, they are wrong. The amount required to maintain weight loss is 60 minutes of moderate intensity....everyday! So, if you've lost weight and want to keep it off, you better get moving.

Now comes even more important information: the types of exercises you should do. Women, especially will burn themselves out with just cardio, which is an important part of training, but by no means the only necessary component. Cardio should be performed about 5 days a week with diverse methods like running, swimming, speed walking, skating, laser tag, hiking, etc. Then you need some muscle mass and osteoporosis-prevention, so grab some weights and begin working your quads, gluts, biceps, delts, etc. You should train all muscle groups 2 times a week. Let's not forget about our stuff joints, so you may want to add yoga and flexibility training. And lastly, let's not omit our balance and core training for mobility and a strong trunk.

Are you feeling tired yet? No need, but simply understand that while you do not need to exercise to lose weight, you must exercise to keep weight off (a problem the majority of Americans have), and you must exercise for overall health, mobility, and happiness. Before you know it, the exercise will be a welcomed activity.

#52 (11/12/2009) Is Body Composition Testing Necessary?

After attending a phenomenal ACE Fitness Symposium in San Diego, I have come to a realization which had never crossed my mind before....is body composition testing really important and necessary when initially training a new client? My answer is different than it used to be: that depends on the client, their personality, and their goals. As a matter of fact, I have come to believe that by taking stats and measuring success against those numbers, we are defeating our goals before we even get started.

We all know a healthy weight, waist circumference, and body fat are essential for wellness; however, I also know there are some people (actually a lot of people) who will drive themselves insane trying to get from a 36" waist to a 35", or from 29% body fat to 22%, or from 135lbs. to 128lbs. The fact of the matter is that too many people are focused on the numbers and they stress themselves to the point of sabotage.

Is it possible then to change our focus and our goals? It better be possible or many of us are in trouble. Let us change our focus from one based on image to one based on health. Let our measurements be purpose-driven and based on improvement. For example, instead of worrying about fitting into those size 6 jeans, can you now sprint for 90 meters or can you finish a triathlon? Can you tie your own shoes without sitting on the floor? Can you only eat one piece of fudge? Can you carry your daughter without hurting your hip or back? Can you fall without breaking a bone?

It is time to begin judging our success by other factors than simply numbers. If you are obsessed with your BMI, you need to know it's a flawed system. If you are worried about the number on the scale, constantly looking for those last 5-10 pounds, you need to know there is such a thing as "big-boned," and if you stress about your fat percentage, you should realize there is always user error.

Should you still have body composition testing performed? Sure, if you want it, and, more importantly, if you can handle it--but know it's not necessarily important or in your best interest. Learn to measure your success by how much your improve your performance not your width.

#51 (10/31/2009) My Worst Nightmare!

Despite my fatigued state, I simply must write this next blog--I am too worked up not to. This past weekend, I was to participate in a 60-mile walk (for an undisclosed purpose). I had worked hard to earn my walk, and I was looking forward to participating with a friend of mine. Unfortunately, it did not turn out as I had planned, and the reality is catastrophic. I had been somewhat hesitant about this trip, because the heat indexes were to exceed 100 degrees, and record highs were being set throughout areas of Florida. I was actually shocked the route had not been altered or the walk not cancelled all together, but most people do not understand the danger with heat.

This group, which consisted of 1700 walkers, began its journey yesterday at about 8:30am (a little late for the hot day forecasted). I watched with dread as the sun rose and the temperatures sky-rocketed with no clouds in sight. The first few miles were motivating, but even after a meager 2 hours, the reality set in and people began getting ill....literally and emotionally. I was well-prepared and determined not to experience an injury, but I knew others were less conditioned and prepared. Basically, I knew we shouldn't be outside--I felt trapped.

Within 3 hours of walking (with another 7 hours to go), I saw numerous people lying on the ground, collapsed like corpses under a tree, being fanned by "medical staff." When we came upon pit stops, people were vomiting and had "medical staff" helping them. My friend, who has exercise-induced asthma, had several attacks and I was extremely concerned for her safety. She asked the "medical staff" for some Albuterol for her attacks, and they didn't even know what meds they had. I soon realized the "medical staff" was nothing more than un-trained volunteers. There were no medics in sight; no EMT's--nothing. There were no air conditioned buildings in which to place sick people--nothing but intense sun and heat.

Then the worst happened: we came upon a woman in grave condition. The "medical staff" had her sitting up on the bed of a truck, leaning against 2 of the volunteers, simply exchanging the heat of their bodies. Her eyes were closed and she was no longer sweating and white. My friend and I took immediate action and the "medical staff" had no idea what to do. As I asked her questions about her heart, her speech was slurred and I realized how close she was to a stroke. My friend spoke to 911 and finally they came.

Over 900 people could not finish this day's mileage. My friend and I finished, but all I could think about for hours on end were 3 words: negligence, death, lawsuit. I felt trapped beyond belief. I was exhausted not only from the heat but from the constant worry about the other people. I kept an eye on several walkers whom I knew were having difficulty. Our camp was not full--many had left thankfully. However, I watched in horror as people who now walked on crutches were taping and bandaging their feet and knees in preparation for another day's mileage. What on earth were they thinking? If they thought this day was bad, how could they possibly make it another with such intense heat. Why won't they listen to their bodies? For the love of God, you could die!

So, what did I do? Well, despite the fact I had no injury, I do listen to my body....and it had been screaming at me for hours on end saying "What the hell are you doing here? Get the hell out of here! This is dangerous! You may be trained to handle these situations, but obviously this staff is not, so what if it happened to you?" I have suffered one heat injury in my life, and I was not about to do it again--they are very hard to recover from. So, I left.

I am home now, and I don't regret my decision. As a matter of fact, I was ecstatic to leave, but the horror of the situation still haunts me. How could such an organization be so negligent and allow this to happen! I was exhausted from feeling trapped, exasperated by the lack of training and preparation of the crew, and ready to feel safe. Sadly, my friend, against my warnings and lectures, has decided to stay. I only pray she and the rest of those people are safe. Unfortunately, people do not take heat seriously until it's too late. Please, please, listen to your bodies.

#50 (10/26/2009) Ah, I'm in Love......Let's Eat!

Those of you who know me know I talk about diet sabotage a lot, but that's because I see it everyday. One of the worst sabotages, however, is the one you do to yourself. I've never been an emotional eater. Sadness, anger, or boredom never really get to me, but I eat more when I'm happy. I'm a celebratory type of person, and I love a good party, so happiness brings me extreme caution when it comes to food. I find the same thing with people who begin relationships while striving for self improvement.

Along with the intense rush of love, lust, emotions, etc. that come with a new relationship, so comes food. You want to share everything with that person, and you're so gosh darn happy that soon the voice inside who is pushing you toward the treadmill and soy nuts is soon given the boot. You whimsically sigh "Who cares...I'm in love!" Blah, blah, blah.....in 5 years you'll be sobbing in front of the mirror, so get off it!

When love first arrives, it is all too easy to feed off of each other negatively. Nightly cuddles on the couch can lead to finishing off an entire gallon of ice cream (along with spooning it into each other's mouths), steamy sex sessions are followed by greasy Chinese, and soon your schedule is lining up with his--you're replacing your elliptical time with going to watch a football game with him.

Stop! And stop it now! You MUST put yourself first. Do not sabotage your efforts by ignoring your own well-being. You will have the relationship you set up, so set it up in a supportive fashion. Tell your partner about your goals, your eating habits, your activities, your schedule, and don't give any of it up. Better yet, make him a part of it! Find physical activities you enjoy doing together (besides passionate sex), cook romantic healthy meals together, and set goals together. He may say "But, honey, I love you they way you are." Blah, blah blah! If he's a good guy, that will be true, but you still have goals! What you want for yourself is no longer obsolete just because you're in love.

So, to end positively, it is quite possible to be in a relationship (no matter what stage) and have a supportive, healthy partner. My husband is truly the best there is at this--he rocks! But, I have set it up that way. After all, I want him around a long time.....not only as a husband, but as a lover and friend. In order to meet those expectations, he has to be healthy. So, don't sabotage him either.

#48 (10/21/2009) The Importance of a "Treat Meal"

It is just as difficult to get some people to eat as it is to get others to not eat. I am a firm believer in clean eating regularly, but I am also a firm believer in being a real person and enjoying life. Balance is key to sustainable weight loss and living a healthy lifestyle. However, sometimes getting clients to actually eat a piece of pizza or a cupcake when they have been on a roll with healthy eating for a while is a bit tricky, and some get very upset. They are afraid of losing control, but that's all part of the learning process and growth.

I realize as a personal trainer it sounds insane for me to say "Eat a piece of pie" or "Have a burger," but indulging in a treat every now and then is crucial to keeping the peace within your body. You can certainly eat beautifully most of the week, and you should, but for one meal, it's totally fine to have a treat. Eating healthy is a process, a life-long process, and continually depriving yourself of decadent chocolaty morsels will not work. If you do so, you are only asking for a serious relapse where you stuff your face uncontrollably with chili cheese fries.

Some people like to think of food as a reward, but this is not the purpose of a treat meal. That key lime pie is not a reward for losing weight or for meeting all your exercise goals the past week. If you view it in that fashion, you'll be popping bon-bons everytime you drop a pound or two, and then you'll stop. If you need a reward, buy a new pair of pants or get a facial. The purpose of the treat meal is balance. It's kind of like tricking your body. You're satisfying it with a small, insignificant sacrifice. Kind of like the sacrificial goat to the island's fire god--it keeps him from coming after people.

So, the best way to approach a treat is on a weekly basis. Be good all week: write in your journal, count calories, keep appropriate food ratios, work out, and then on Friday (that's my treat evening) have a glass of wine and a brownie after dinner. Don't regret it, enjoy it, and Saturday morning, begin the clean eating process all over again....and you'll be looking forward to that next treat. But, no cheating--it will come in another 6 days.

#47 (10/21/2009) Powerful Women and Learned Helplessness

The concept of "learned helplessness" is odd to me. It is a complex mental phenomenon that occurs when one is conditioned to believe she has no control, and she accepts that lack of control sometimes with irritation but mostly with indifference.

I can understand how people feel helpless in certain situations; however, what is confusing to me is when a woman is such a powerful figure has such little faith in herself to change her own path. Sadly, I see this all the time and it continues to confuse me. How can a person who is the epitome of organization, strength, power, and influence cower at something as basic as taking care of themselves.

I work with many extremely successful women, and the qualities they possess are ones that have made them as successful as they are, yet, deep down, they somehow feel they cannot succeed.....especially when it comes to their own bodies They have learned to be helpless and truly believe they cannot change things; however, the things that need to be changed are totally within their control. I have ladies who own their own businesses who will NOT ask their husbands to buy different groceries. I have ladies who are supervisors who will not keep a food journal and who have everything (and I mean everything) brought to their homes. I have directors who will NOT receive any help from their husbands at all. I have ladies who insist their children will not let them eat healthily. I have clients who won't sweat because it's unprofessional. I have ladies who work in the most stressful positions on earth, but can't handle a personal hurdle. And on and on....

The point here is that these women are successful in professional areas of their lives, but their personal lives are "being controlled" by other people or forces (all that they are allowing), and that trickles down into their food, exercise, lifestyle choices, etc. They believe beyond a shadow of a doubt that they can't do it--that they have no power. My best defense is trying to convince them that good health is a full-time job; it requires sophisticated thought processes and that they have all the skills they need for success. It's an uphill battle. Helplessness surpasses depression.

#46 (10/21/2009) Making It a Family Affair

Recently, I had a very uplifting evening doing some weight management consulting with an entire family of four. Often times my clients are journeying alone, and it is sad to see someone struggling to live a healthy lifestyle when they have no support from their family.

However, this family truly was different. First, the husband and wife were a team when it came to fitness and nutrition. They worked together on meals and activities for their boys and wanted to find ways to make healthy eating easier, more convenient, and more attractive to their sons. To be honest, I did not expect this evening to be as great as it was. Sometimes I go into people's homes, especially with an entire family, and there is no flow. Nothing is smooth, there is lots of resistance, hesitation, and sometimes down right fear on the family's part. Sometimes only one party is involved and is trying desperately to get the rest of the family to go along, and they fight her (it is usually the wife) every step of the way.

But this time was different. The husband was so supportive of his wife's efforts and asked relevant questions about his own situations, and both spouses were equally supportive. Then came the two sons, and this is what shocked me. One boy was 6 and the other 12. The 6-year old just like talking about food and having someone new in his house, but the 12-year-old was really into it. He told me all the foods he loved: spinach, yogurt, cottage cheese, whole wheat pasta...you name it. This kid was truly worlds ahead of other kids in terms of nutrition. And when I told him he could start lifting weights with his Dad (lighter, of course), he was thrilled.

I tell my clients all the time, "Make nutrition and fitness a family affair," but too many times the relationships are not set up that way. Good health is too often not a priority, and, frankly, too many women do not place emphasis on a healthy family or creating a supportive structure. It was so nice and refreshing to find this family--they deserve a medal.

#45 (10/5/2009) Be Prepared to Journey Alone

When you decide to lead a healthy life, you will learn quickly that it is a lonely road. It is primarily lonely because the rest of the country doesn't join you or share your thoughts on food or fitness. Sometimes your family and friends may not even have your same desires--then it gets really lonely. But the task is to get comfortable with the discomfort and love yourself more.

I've known for some time that fitness and good nutrition are solo paths. I run generally 2-3 days per week. Sometimes I'm with my husband, but many times I am alone. I run throughout my neighborhood, and with the exception of the same two people who walked their dogs, there is no one. No one else is even stirring. It's not because they aren't up--it's because they are making choices to do other things with their time. I run alone, and, honestly, I've come to prefer it that way.

This past weekend, my husband and I went hiking, and we were alone......again....for 4 hours. It was a Sunday, so probably many people were watching football, chomping on chips, wings, and guzzling beer. We spotted lots of wildlife, had a picnic lunch, walked and sweated and burned lots of calories, and discussed how sad it was that no one else ever came to these types of places. For 4 hours, we were the only ones there. I do prefer it that way, but I am saddened that such health and nature-conscious areas are not frequented more often.

So, for activity, it is often solo, so you might as well get used to it. Now comes eating, the real solo adventure. If you've ever tried to eat right, you know how tortured you are by others--the ones making the bad choices and trying to bring you down with them.

I do a lot of networking and have various meetings I go to weekly, but I have changed my routine with them. Expectedly, they all revolve around food, be it breakfast, lunch, dinner, or snacks. So, I do participate in the networking, but I no longer participate in the foods. This rebellion has caused some slight discomfort, mainly because many of the meetings are held at restaurants or hotels, and that's how they make their money. But, not with me. I have become so sick and tired of eating out--I hate it! The food is bad, it's expensive, and I truly prefer to cook. So, I get lots of weird looks and comments with my brown bag (or sometimes I eat in my car before I go in or eat afterward). But, my pocketbook and my body are happy, so who the hell cares! Accept the solo lifestyle--you're really not that bad to hang out with.

#44 (9/23/2009) Food Addiction and Sex Addiction: Two Peas in a Pod

I often hear from clients about food addiction, and I know it exists and the hold it can have on people. However, I had never realized how closely related food addiction was to sex addiction until I watched a movie the other night about a man whose sex addiction was destroying his family.

When we hear the word "addiction" the first thing we think of is alcohol or drugs, usually illegal, or cigarettes; however, the two most prominent addictions in our country are food and sex. Why is this? Well, think about it. You need food to survive, and I would argue the same is true for sex. You cannot live without either of these; after all, humans are still animals. The same does not apply to drugs, alcohol, or cigarettes. While those addictions are difficult to kick, you can indeed simply put them down and never use them again. You cannot do that with food or sex.

To further exacerbate the issue, our society is obsessed with both food and sex. I dare say our entire media system has a food and sex addiction, and it has helped to brainwash and destroy otherwise normal people. Commercials, magazines, movies, billboards, radio, you name it--they are inundated with food and sex. When you're really lucky, they combine the two, such as Paris Hilton in her black leather bikini sensually eating a burger, or a lady drizzling honey down her chest to attract her mate, or when a man gets turned on by a hot Arby's roast beef sandwich.

Food even gets mixed into the sex equation through language. We "spice up" our love lives (often with food), and the modern day girl's pants have interesting phrases written across the butt, such as "Juicy"--I still don't know what this is supposed to mean. Condoms are often called condiments and numerous body parts are referred to as foods, aka melons, sausage....you get the point.

So, what are we supposed to do to change these vast and growing addictions? Well, just like any other addiction, the first step is admitting there is a problem. Sadly, I think our country is far from admitting any problem with sex or food, so we've got a ways to go before we can even address the issue. So, take personal responsibility and educate yourself--it may be your only defense for quite a while.

#43 (9/21/2009) Can Chemo Kill? A Response to Patrick Swayze's Death

A few days ago, Suzanne Summers made a controversial remark about Patrick Swayze's death. She claimed had he tried alternative methods for his cancer (as she did when she fought breast cancer), he would still be alive. She claims there is an epidemic in our country: brainwashing people to believe that poison (chemotherapy) is best. She is an advocate for natural healing methods.

I must say, I agree with her. It is easy to see how chemo affected him, taking him from a gorgeous, healthy, vibrant man to a shell, and I have seen this happen in too many cases. I have seen surgeries have the same effect on people. But, for some reason, alternative therapies do not get recognition, despite the fact the healthiest people I know prefer them over doctors, meds, surgeries, chemo, etc.

I recently posted a similar blurb about this topic on Facebook, asking if alternative treatments could be healthier and safer than chemotherapy. Many people at least wanted the option to try a variety of avenues for serious illnesses. However, one woman in particular became slightly hostile. She claimed that it is not humanly possible to drink enough green tea to make a difference in illnesses. I found this remark interesting and sad, because she has the understanding of alternative treatments that many other people have: green tea is the baseline for alternative health.

Are you kidding me? Green tea is a very small part of alternative treatments, but yet she based her entire opinion on one concept. Alternative therapies can include so many other facets of health, such as raw diets, organics, fasting, acupuncture, blood cleansing, massage, hyperbaric chambers and oxygen therapy, hypnosis, chiropractors, detox, varieties of teas, herbals, specific body postures/exercises, etc. I can remember a time when chiropractors were called "quacks," but that no longer seems to be the case. I can only hope other alternative therapies catch on.

So, back to the original question: could alternative therapies have save Patrick Swayze and is chemo poison? There is no question chemo is poison--it's radiation! Many drugs, immunizations are based on a poisonous substance, yet we use them without question. But, could other techniques have saved his life? Well, what I know for sure is that all the money he had, and with everything he had at his disposal....nothing worked. He focused on the "accepted" and "trusted" medical aspect and it failed him. He withered and faded until he died a slow, agonizing death. Sounds like poison to me!

#42 (9/21/2009) When the Flu Strikes

It finally happened--I got sick! Don't fret--it's not the swine flue. I can't tell you the last time I went to a doctor for an illness-related reason, and there's no need for me to start now. I will say, however, that the last few days have been rather crummy. I very rarely get sick. As a matter of fact, I haven't been really sick in well over 4 years, but alas, it's bound to happen. Even the healthy get sick, but there are major differences between getting sick in a healthy body versus an unhealthy one.

When you are healthy, illnesses don't last long (I was down about a day-and-a-half). But I want to define healthy. I consider someone extremely healthy if they consistently watch what they eat, focus on natural foods and avoid prepackaged junk, detox their bodies, exercise regularly, get fresh air and sunshine daily, are happy, mentally sharp, don't take a ton of pills, etc. When your body is at its best, it can fight many illnesses that come its way. When it's not, be prepared to be laid up for days on end in misery, popping pills.

So, how did I fight the flu without seeing the doctor and getting medication? Well, first let me say I'm not a big believer in flu shots, so I've never had one, but I know the flu when I feel it. The first thing to do is listen to your body. As much as it killed me to do so (because I thrive on productivity) I rescheduled most of my clients. It's in their best interest and mine. Second, I slept...even when I didn't feel like it; even when my back was throbbing from lying down so much. I slept because sleep is one of the most healing things for your body. When I couldn't sleep, I stayed on the bed or couch with my eyes closed. Third, despite the fact I wanted comfort foods, I ate right. Clean and homemade....and I ate a lot. Your body needs fuel when it's sick, so I ate about every hour. I drank fluids constantly, especially green tea and water. Lastly, when my back throbbed too much or my neck ached to the point of tears, I have my husband rub Biofreeze on me. I took a total of 6 Ibuprofin for headaches, and that's pretty much it.

So, everyone is going to get sick, especially the more people you are around, but if you take care of your body, it can usually fight most things that strike. You'll be back on your feet in no time.

#41 (9/15/2009) Is Sweat Sexy.....on a Woman?

There is no question in my mind: sweat is very sexy! But you wouldn't believe the number of clients I have who tell me "I hate to sweat. Don't make me sweat!" A bizarre statement by someone trying to achieve certain levels of health, I agree, but I do know for whom I work. So, back to our question: is sweat sexy....on a woman? Absolutely!

It has long been accepted that women like rugged men--sweaty, ripped construction workers; the gardeners digging fence posts, firefighters rushing to flames, military guys performing push ups, Hugh Grant and Colin Firth battling it out for "Bridget Jones." A hot, dripping wet guy is a turn on....especially if he's just finished a project around the house :) However, I very rarely see sweaty women portrayed in the same light. After all, we are not supposed to sweat, get stinky, be make-up free, grunt while lifting, or have hair in places we shouldn't. Right? So wrong--put down the eyeliner and the perfume!

So, then, how can sweat be sexy on a woman? Well, to be honest, I don't know. I only know the reaction I get when I'm all sweaty and pumped up in public....and I often hear this from other ladies, no matter what shape or size. It doesn't seem to matter whether I'm jogging, doing a boot camp, playing volleyball, in a gym setting, or I'm at home training with my husband. Sweat is a turn on for men.

Maybe sweat really is attractive, beading off our jaws and dripping to the floor. Maybe sweat proves something about our abilities in other arenas--showing we are willing to put forth the effort. Or maybe it's the noises (although there are none when I jog). Maybe it's the testosterone that builds up or the happy hormones we release as we train. Maybe it's the confidence we build as we find ourselves able to do things physically. Maybe it's pheromones (that's another blog). Who knows!

I do know that I get comments (sometimes not the most classy) when I'm running all sweaty throughout my neighborhood that I don't get when I'm just walking my dogs. I know my biking clients gets them when they're cycling but not when they're stationary. I know ladies who lift get them when they grunt for a pull up, but not when their going to the water fountain. I know my boot campers get gawked at in ways they wouldn't be if they were simply walking on the beach. And I know my husband loves to tackle me when I'm trying to focus on a bench press. Sweat is sexy, and both sexes enjoy seeing it on the other sex. So, start training--you'll be sporting two good bodies...yours and the one next to you!

#40 (9/15/2009) The Other 25%

I am a big one for telling people to take care of themselves; that most diseases are preventable; that 90% of hospital admissions are due to lifestyle choices; that your lifestyle creates 75% of who you become--blah, blah, blah. And then there's the other 25% of our bodies....

I have a special client who is beyond pissed, and she has every right to be. I have trained her now close to a year, and the scale has gone up and down and up and down--the same pounds being gained and lost. But now it mainly goes up. Lately, I measure her and the results are bizarre: most areas are shrinking except her boobs. Yes, her boobs are growing, and trust me when I say they don't need to! This large breast issue is causing her great distress. She is also constantly fatigued and sweaty with hot flashes. You would think her major problem is menopause, but I'm afraid that's not it. You see, her hair is also falling out, and her nails are becoming brittle. She is getting pimples all over her face.....and she's way past those teenage years! There are countless other issues she's having that don't need to be discussed here, so what's the problem?

She's infected by the other 25% of our bodies that we get genetically. You see, our genes can predisposition us for certain issues, such as obesity, heart disease, Alzheimer's, etc.; however, if you live a lifestyle that counteracts those negative issues, many times you can delay them at a minimum, and often times completely rid yourself of the threat. But not her. She's nabbed. She has inherited a thyroid condition from her mother, and, unfortunately there is no getting rid of it.

I see her frequently and her pain, both emotional and physical, is only increasing. Her frustration and downright rage is warranted. She works her ass off to no avail, and she snaps in her exasperated tone "My body has betrayed me."

So, what can you do if you're trapped in what you've inherited? No one can blame you for being angry, but you can be blamed for not doing something about it. To simply complain will not get it taken care of. You must take action and seek the help you need, and usually this requires a medical doctor. In my client's case, an endocrinologist has been able to do wonders. Although some issues are never completely resolved, the symptoms can be controlled through modern medicines. Those of you who know me, know I'm not big on pharmaceuticals; however, there are those 25% issues.....

#39 (9/2/2009) Russian Roulette with Mother Nature

There's a saying "It's Never to Late to...." and the blank is filled in with a variety of things, but the truth of the matter is that sometimes it is too late to find the path to health. Many people I encounter are reactive, hiring me after something catastrophic has happened. There is often a "wake-up call." Sometimes I encounter people who look at their family, struggling with health issues, and they desperately don't want to be like their mother or their sister, and they call because they know they're getting there quicker than they wanted. And when I'm really lucky, I am called by the proactive, those who get it--they realize they need to start earlier rather than later. They know waiting will only cause more detriment and it's truly a lifestyle change for them early on.

I am saddened by a recent case of someone who literally did wait too late. When she finally made the decision to change, it was a life or death matter. We came into the situation on the tail-end: elderly, post surgery, high blood pressure, high cholesterol, unsupportive family, high stress, morbid obesity, little range of motion, and various other conditions. She was trying to make good choices, but the cards were already stacked so much against her that the catastrophe that occurred was inevitable. Hopefully, she can begin again, but it may not happen--it depends on her body, her mind, and her abilities (or lack thereof).

You see, we play Russian Roulette with mother nature, and guess who always wins? We push the envelope and we usually lose. The sad part is we lose big, often paying with our lives. Our human nature is based on instant gratification and reaction, and we ignore the signs of our own deterioration, thinking one more pull of the trigger won't hurt us. That trigger varies from person to person. For some, it's food. For others, it's alcohol. Some throttle up on stress, while others like drugs, even prescription ones, but for too many it's the nothingness that gets them most: the sitting, the idleness. They spin the revolver for years until one day they finally realize that's all they've been doing and they've lost a lot of time. They put down the gun, get up to leave, and have a heart attack.

#38 (8/26/2009) When It All Comes Crashing Down

Every now and then I get a client who has a complete meltdown in front of me. Sometimes they are personal and related to family or job, but many times they are related to their body. Then comes the times the meltdown is related to everything, and everything comes crashing down at once. I have found that all of these crisis are usually related. For example, if someone is unhappy with their bodies, this will trickle into their jobs, and then it will trickle into their relationships, and so on until everything comes crashing down.

From my own experiences and from what my clients have experienced time and time again, I have determined this crash is due to feelings of entrapment. Being trapped in a body that makes you feel ashamed, disgusted, tired, unattractive, etc. is overwhelming. It affects everything you do, from the clothes you refuse to throw away to dreading vacations because you'll have to pack to going to work everyday where you have to smell everyone's food to your husband sitting next to you with Papa Johns. Soon you not only feel trapped in your body, you feel trapped in your job, your home, your marriage, etc. And it all comes crashing down until you crack!

The good news is the crack is a necessary process to healing and behavioral change. When these happen, it is time for action. It is time to take charge and use the fire you feel within to bulldoze down your new path. And you will have to bulldoze because you are going to encounter boulders and trees and snakes. Don't lose the rage within, just funnel it to more positive things.

Create an action plan that includes you, because no one else is going to be as concerned for you as you yourself, and you're the one trapped....not them. So, get out of the box! Find a support system, a buddy who has similar goals. Find someone who will hold you accountable. Vent! Journal! Sometimes writing will produce more than you think. Take a class to educate yourself on something you are passionate about. If you hate your job, find a way to do something you enjoy that could open up other avenues, such as a course or volunteering. Purge your house of bad foods and bad clothes (you know which ones they are). Create positive affirmations and ask for what you want. Create an action plan. Everytime something hits you, ask yourself "What am I going to do about this? What's my first step and my second?"

No matter what, keep fighting and keep bulldozing, because you have to claw your way out of that trap. And it's those claws and rage that will eventually get you where you want to be. Don't fear the rage.....funnel it!

#37 (8/26/2009) The Sleep Effect

I have always been a good sleeper. Occasionally, my brain doesn't want to stop, but for the most part, I sleep very well and require at least 7 hours (preferably 8) to feel and perform my best. I am always dismayed when I meet people, especially clients, who do not sleep. Not only does insufficient sleep affect your performance throughout the day, it greatly affects the amount of calories you burn and the body's natural healing process.

The body works in many ways the exact opposite you would expect. You would think if you stay up till around 12 and got up around 4 am (for a whopping 4 hours of sleep) that you would burn more calories than if you were at rest for up to 8, but the exact opposite is true. The movement you are performing while you should be sleeping does not surpass the calories you would burn if you were sleeping. How do I know this? Well, I chart my sleeping patterns and the number of calories I burn. There are two nights a week I get home very late and the next two mornings I have to get up very early. I'm lucky to get 6 hours of sleep on those two nights a week. My calorie expenditure for those 6 hours is usually between 300-350 calories. To make matters worse, I will burn less throughout the day on days I don't get enough sleep. A nap will help, but it's not the same as the deep REM sleep effect on calories.

On the flip side, for the rest of the week, I can usually get closer to 8 hours, and on Sunday's (my only day off from training), I get usually closer to 9, and often on Sunday's I'll nap on the beach later in the day. For those nights, I will burn anywhere from 450-650 calories while sleeping. It is very nice to wake up knowing I'm already off to a good calorie-burn start to the day. My goal each day is to burn 2000, but I usually end up around 2300, so getting to start the day with close to 25% of those calories already burned is fabulous. On days I haven't had enough sleep, I usually burn around 1950-2000.

Sleep efficiency is also crucial. It does no good for the body or calorie burn to toss and turn all night long. I keep my sleep efficiency around 97%, but on the few nights my efficiency is around 85%-88%, my calorie burn is much less.

Not getting enough sleep is also problematic for muscle rehabilitation if you are a frequent trainer. Sleep is especially important is you strength train regularly. It is the main time the body uses to heal itself from the small tears which occur in the fibers. It is the time for metabolic by-product to be absorbed and for the lactic acid to dissipate. Sleep is also important for DOMS (delayed onset muscle soreness), which can create serious discomfort if training was extreme.

So, in closing, get your Z's if you want to lose weight!

#36 (8/20/2009) Problematic Personal Trainers

I belong to many different organizations and do a lot of networking; thus, I am always meeting new people. I feel I have a very strong reputation in the community and I take my profession seriously. I have, unfortunately, met many other trainers I simply cannot relate to in any fashion, and it is evident they do not hold personal training in any regard or respect. After meeting so many of these types of trainers, I have decided to put them into categories which I think my readers will find factual and comical. Sadly, these four categories seem to be the norm, and it is of great concern to me that these types exist--so beware.....and forgive me as I vent!

1) The Jock--this type of trainer is very common in the fitness field. Usually, they believe in "no pain, no gain"--a theory I despise. They can be male or female, but are usually male. I have three examples of these. First, a local trainer one of my clients recently left to come to me. Her remarks about him were "He is best suited for 16 year old boys because his mentality is the same." Second, someone in my neighborhood who immensely muscular frame is accompanied by shirt-like tattoos and nipple piercings. Recently, one of his clients came to me with a plantar fasciitis issue and his remarks were "I need someone who knows what they're talking about." Lastly, a woman I met yesterday at one of my corporate wellness programs who has been fearful of trainers ever since the "Sheera" type she had years ago damaged her knee by pushing her to extremes and yelling at her. The Jock is the most dangerous type of trainer because he usually doesn't hold worthy credentials. I don't converse for any length with jocks--there isn't enough gray matter there for me.

2) The Bimbo--another common type of trainer I find doddling about. I accidentally ran into one last night. She was about a size 0, easily less than 100 lbs., all botoxed and siliconed, dazzling teeth, and tanned unnaturally. She commenced to asking me how much money I make (yes, they lack class as well). She felt the pay for trainers here was substandard since she was used to up to $190/hour in the lower part of the state. Are you kidding me! Fortunately, our conversation didn't last long from the men literally stumbling over chairs trying to sit next to her. I had the eye-opening experience of trying to interview one of these. Just like jocks, Bimbos don't possess enough gray matter for real conversation.

3) The Sales Person--an all-too common trainer in any region of the country. These people are as shallow as the glass from which they drink their supplements. Whether its pills, drinks, shakes, whatever, these trainers are obviously not making enough as trainers to make ends meet, so they convince their clients to buy supplements as if they're some type of registered dietician or physician. The only supplement here is for their pockets. Run, run, run from these people. It was no surprise to me that Bimbo from last night last sold supplements. As I told her my company policy against supplements, she told me "It came across at a perfect time for me. It's all about timing. It's my calling." If your "calling" comes in a glass, you may want to see someone about that!

4) The Horny Devil--one of the worst! There are way too many stories about trainers hooking up with their clients. I was recently at a business luncheon where one of my best colleagues informed me she personally knew three people whose marriages were ruined due to an affair with a personal trainer. What do you say to something like that? These types give the rest of us seriously bad names. Please, people, don't dip your stick in the company cup!

I suppose all careers have stereotypes the real professionals loathe and try desperately to disprove--like the plumber with his ass hanging out or the engineer with the dial-tone personality. However, my real question is "How can potential customers relate to the four categories of trainers I so often encounter?" I strive to create a business that services real people. I am dedicated to wellness and I can't relate to any of these, so how can the regular Joe or Jane feel comfortable? The worst part of all is that these types of trainers view the human body as so superficial and frivolous that they run the serious risk of hurting someone. The body needs to be taken seriously. So, if you're looking for help in the training department, do your homework--it's scary out there!

#35 (8/16/2009) The Challenging Client: Time for a Tough Love Intervention

Some people really have a tough time getting and staying motivated in their health-related goals. I often get confused on how some people lose their motivation so quickly when they are literally being catapulted to their graves. But, I suppose, that is the problem. They feel so far gone that nothing will help them. They are lost, hopeless, and desperate. Others, believe it or not, are fearful of actually achieving their dreams of a fit body. They have become accustomed to the comfort certain activities such as eating, taking medications, doctors visits provide. They also love the attention from their "enablers" whether they be family, co-workers, friends, etc. It has been shockingly apparent to me that when you are so unhealthy, everyone in your life uses your unhealthiness to connect to you, always in ways that worsen the situation.

I have recently learned that one of my client's assistants brings her a take-out menu to her office, so she can order lunch for the entire office.....everyday! I have also learned this client's family will plan events during our scheduled trainings. The men in her life take advantage of her, and she is in constant pain, physically and emotionally. It takes so little for this particular client to digress, I feel like I'm fighting an entire system sometimes. But, no more. It's time for a tough love intervention.

I have come to realize this client cannot do anything physical on her own. She is extremely sociable and must have people around even to exercise (although groups are totally out of the question). She wants and needs me to take serious control of her life. So, I did. I became firm and forceful, and she responded with glee. I told her no more excuses, and she was ecstatic. I told her I am doing this out of love, and she said she feels loved. I personally wouldn't find someone controlling my life so welcoming, but she wants it. So, what am I doing?

--She is the queen of cancellations. But, alas, no more! While my company has a 24-hour cancellation policy, she cannot cancel at all without financial penalty. If all else fails, hit them in their pocketbook, right?
--Come rain or shine, we are training. On days we do aquatics, if it's storming, we train on land--I keep a back-up plan for her. No more cancels due to lightening.
--Go to her place of employment and have a chat with her assistant.
--She often complains of her knees bothering her, but it truly is because she is so overweight. While I do not believe in "No pain, no gain," training will be tough and painful for a while. So, pop an aspirin and suck it up.
--Drag her out of bed for 6 am walks--yes, this has happened!
--Weekly weigh ins with brutal honesty: "You are going to die if......"

While I will say this is normally not my style, I realize this woman requires a different approach than most of my other clients. I am trying to be what she needs, no matter what that entails professionally. After all, I know who I work for.

#34 (8/5/2009) We Don't Need "Health Care Reform;" We Need "Individual Health/Wellness Reform"

Our entire nation is in an upheaval (one way or the other) about the current administration's health care plan. From a wellness professional's standpoint, I feel very differently than most people I talk to about this issue. Regardless of your political beliefs, our country does not need HCR (health care reform), we need IWR (individual wellness reform).

The biggest problem our nation faces is of its own making: we are impatient, lazy, overtreated, and whiny. We are a gotta-have-it-now nation, and that bad attitude has led to our current status in divorce rates, debt, illegitimate children, illiteracy, lower graduation rates, disastrous health system, poor health, you name it. The most booming industry is pharmaceuticals, because we have to pop our pills for that quick fix. We as a nation have broken our own system, and what is needed is a good look in the mirror.

Our health care system is crushed through extra costs related to poor lifestyle choices. There will always be catastrophes, traumas, babies, and genetics; however, 60% of all cancers are totally preventable and most major health care costs are now related to obesity: heart disease, metabolic syndrome, blood pressure, cholesterol, back problems, diabetes, etc. Many other issues are also related to a sedentary lifestyle and poor nutrition, like osteoporosis, eating disorders, and depression.

So, how can we solve this mess we have created? Well, that requires a complete cultural paradigm shift in our nation to focus on preventatives instead of treatments. It requires educating ourselves about what's good for us and what isn't. So, for starters, let's make certain things the norm instead of the alternative, such as organics, holistic nutrition, exercise, stress management, massage, detoxing, controlling pollutants. Let us focus on inner and outer wellness instead of popping pills.

The answer is multifaceted. In order to achieve such a shift, the preventatives must be adopted by major areas in our nation: governmental, medical, educational, agricultural, corporate, etc. We must take control of our health and our bodies, because not doing so is simply no longer an option, and if the health system is reformed according to current congressional goings-on, the enablement of poor health will only be exacerbated.

#33 (7/29/2009) The Mistake of Relying Solely on Exercise

I tell my clients all the time "Everyone is good at something and bad at something." Usually, people become good at either the exercise part or the food part and the other is left behind while they try to master their favorite part. All too often, people start to enjoy exercise and become very good at that aspect, but the nutrition part falls to the wayside. I, myself, am better at the fitness aspect; however, I also realize the diet is just as much a part of the equation.

One of the biggest mistakes I see people make is trying to rely too heavily on exercise and putting too little emphasis on nutrition and caloric intake. This scenario has two problems: first, it can lead to weight gain or nutritional deficiencies in some areas, and second, it can be a precursor to injury.

I have two clients in particular who really love me to crush their bodies with our workouts. The first one I'm not too worried about. She is down to those last stubborn 5 pounds and she is extremely conscious about what she eats. She is having some mild overuse irritations, but some tweaking of the workout and nutrient ratios should do the trick.

The other is a stubborn mule because she loves to eat whatever she wants and admits "she is growing." In her mind, to counteract this growing, she needs me to push her to her limits. I have tried, unsuccessfully I might add, to explain that she is sending her body mixed signals about weight. While she is giving it the exercise it needs, she is consuming too much junk; therefore, her body is going to rebel. And it finally did in a big way.

She has recently been complaining of hip pain, so she visited her doctor who told her she had irritated her iiotibial band and had developed bursitis. For those who don't know what bursitis is, it is an overuse injury of the trochanter and iliotibial band. I then sent her a lengthy email explaining her new reality: she must continue to exercise, but she must also rest often so as to not overdo and injure those areas further--we don't want a torn meniscus. Therefore, since she cannot train the way she has wanted me to with her, she must eat right.

While I love to train hard, I must admit my body is not like it was 10 years ago--hell, not even 2 years ago. I now have to watch my left knee, low back, and wrists. Yes, it is frustrating, but the body needs to rest sometimes. These issues also force us, however, to concentrate more on our eating. In our 20's we can rely on heavy exercise to stay lean, but as we get older, those tricks don't work and we end up throwing out our backs. So, train reasonably and eat well.

#32 (7/23/2009) When It's Time for a Change

I am writing this blog to simply make something solid for myself, because if I write it, it's real. I have been bored out of my skull. Not with work (lordy, no!) but with my own body. I have maintained my body for several years now, and I'm getting fidgety. I try lots of new things, like varying workout order, trying group classes, new recipes, new styles, heavier weights, etc., but the boredom is still here. I realize I need a challenge. I'm one of those people who if I'm not working toward a goal, I feel trapped and useless. Now business always keeps me hopping, but I'm talking personally.

So, it is time for a new goal, and it's a big one! I am preparing for a fitness competition. It will definitely be my first--newbie here. I am trying not to be intimidated by all those disciplined, muscular women, but I just want to be able to walk on stage and say to myself "Look at what I did." I'm trying to forget the fact I have to wear a thong!

To prepare the body for fitness competition takes serious dedication, as I'm finding out. The eating is strict and the workouts strenuous. From now until Christmas I plan to lose 17 pounds--I know! I hear you screaming at me! Where is it going to come from, right? Well, female body builders don't have much fat, but they do have a lot of rippage and muscles. I don't want to go to quite that extreme. I haven't made up my mind which type of competition I want to do: bikini, figure, or fitness, but I do plan to be on that stage come March, and I'm sure as I see my body progress, I will know which one is best for me.

I really don't care if I come in last--it's just something I need to do. For the first time in a while, I'm excited about my body and it's possibilities. I really want to see what this baby can do when I open her up. I will say I feel phenomenal. I have already lost 1.5 pounds in 4 days--all I've changed is my food ratios to 55, 30, 15. I don't have any bloating, and my workouts are a powerhouse--I know it's from eating so cleanly.

So, I wanted to share my goal, because it makes it more real. Plus, who do I hold myself accountable to? I'm a trainer so who keeps up with my dedication? My husband is really awesome about stuff like this, but still.....I wanted you to know.

#31 (7/23/2009) It's Not All About Calories

All of my clients keep a food log, whether it's electronic, a spreadsheet, a notebook, etc. They know the importance of journaling food and exercise. One of the first things I try to get people to understand and follow is portion control and calories. For some people this is hard enough, but for other, who eventually master the calorie counting, I can lead them down an even better path.....food specificity.

I hate to tell you this, but I see it all the time. Foods have a hierarchy--they are not created equal. I see people all the time staying within their calorie range, and seeing results, but not exactly getting the tone they want. The problem here is they don't understand the hierarchy in the food world.

For years I consumed artificial sweeteners and fat free/reduced fat foods thinking I was doing the right thing--I was way off. There is a formula to achieve the body you want: 55% carbohydrates, 25% protein, 20% fat. This is where women, especially, freak out. They hear carbs and I lose them, but they don't realize these are the good carbs, the low GI ones. They also freak out with the fat, but let me assure you you're body needs fat....the good kind.

So, back to the artificial sweeteners and fat free crap. This is such trashy food. If you are going to eat the sweets and fats, you might as well have the real thing--at least stay clean in your endeavors. What people fail to realize is these toxic, synthetics always turn to sugar in your body anyway. And their stuffed with preservatives. So, what do I eat? I'm very simple--some may call me boring. Some general staples in my home for daily meals include eggs, whole wheat bread, brown rice, whole wheat pasta, chicken breast, salmon, lead red meats, nuts (unsalted), a ton of fresh fruits and veges, olive oil, protein shakes, a variety of spices. Yep, that's pretty much it. No chips, no fat free ice cream, nothing pre-packaged, and I love it.

So, if you're food journal resembles something like this: Nutrigrain bar, Yoplait, Boca burger, salad with fat free ranch, baked lays potato chips, pasta with marinara (Prego) and chicken, weight watchers brownie.....then it's time to rethink your lifestyle. I'm willing to bet you still don't have the body you want even though you feel like you're working your butt off.

#30 (7/23/2009) Timing is Everything

For those of you who follow my blog, you know I recently purchased a Go Wear Fit (about 8 weeks ago now). This little gadget has confirmed what I have known for a long time, but now I can prove it to my clients. I have often thought exercise in the morning makes for a happy day of calorie burn, but until I scrutinized my own burn, I didn't know this for sure. Well, now I know.

I upload my toy twice a day usually. Granted, I burn a lot of calories anyway, because I have a lot of muscle mass and train for a living; however, there is a drastic difference on the amount of calorie burn given the time of day I formally workout. On the days I train in the morning, whether it's my normal 4 mile run or a hefty strength training routine with intervals, I burn at least 300 more calories than on days I train in the evenings. Why is this?

The same concept applies to interval training. If you rev up your heart rate at the beginning of a session and periodically give it a jolt though plyometrics after different body parts, it will continuously pump harder throughout the session. By starting your day with training, your body is jolted into metabolic functioning and it will keep it all day because you do move throughout the day. However, if you wait to rev up until 7:00 that night, you don't have much high metabolic time until you're asleep.

While my schedule does not allow me to work out in the AM everyday, it does allow me 3 days/week to get that pump going. So, my advice? Get up early and fit in that workout--it is worth it. You're getting more bang for your buck, if you will, and your energy will last all day--I promise, I can prove it!

#29 (7/17/2009) When Clients Just Want to Say "I Had a Personal Trainer."

Most of my clients are phenomenal people--they really want to succeed and they work hard to do so. Unfortunately, I get a client sometimes that makes me feel like I'm sitting back in a faculty meeting where the principal is scolding us for poor test scores. It's shoved down our throat that particular students are failing and that it's all our fault. We plan and encourage and give our all, but we ain't gettin' nothin' back! And there's no support system with which to fall back on. What do you do when you have some kid who just ain't cuttin' it?

Unfortunately, this same scenario applies to personal training every now and then. I had a client ("had" because I no longer have her, thank God!) who was one of these kids. She was the ultimate victim. I had never known someone who was so consistently miserable and so much preferred it that way. She was the worst decision maker I have ever known, and I truly believe people have the lives they have because they set it up that way.

This women hired me for one reason: to create a self-fulfilled prophecy. During our initial free consultation, she told me "I've tried everything else." Now, I've heard this before, but believe me....this woman truly had tried everything to lose weight. The bad part is, she tried everything but nothing for very long.......trainers, pills, shots, fad diets, trips to weight loss schools, you name it. When someone tells me this, I always get leary. These are the types of people who will go around telling everyone "I've tried everything, and I can't lose weight." And the fact is, they have tried everything, but they haven't been dedicated to one stinking thing! They simply love the feeling of self-pity and the sympathy they get from others.

So, what do I do with clients like these? Unlike teaching, where you must take every child no matter how rotten, rude, lazy, violent, or just plain stupid (mind you, I will take unintelligent any day over any of those others), being in business is totally different. I find a way to get rid of these clients. Their money is not worth it to me--they are the energy vampires I despise, and they will zap the life out of me. I refuse to work with succubi and the stress they cause! Do I feel badly having such low expectations of some people and pushing them aside? Let's just say it doesn't keep me up at night.

#28 (7/17/2009) Baby Steps Make It Happen

I have a lot of paperwork I give clients upon our initial meeting. Some for them to fill out and some for them to read, and I always tell them to take what they can from the reading and not to be overwhelmed. Proper nutrition can be very overwhelming. I also tell them everything progresses and to expect to do all of these ideal things is unrealistic, but they can build upon a foundation they choose of about their top 8-10 ideals they feel they can do.

I have a client who has mastered this "baby step" mentality, and it is working for her. It takes a long time (8 months so far for her), but now she only has one more change to make. You see, change has been very hard for her. She's an older woman who owns her own business and is used to stability and likes to keep the status quo. Most women don't realize the status quo will make you fat! However, I have seen her adopt changes I never thought I would.

For starters, months ago we started training 2 days per week. The moves were difficult for her, but now she does many with ease. Then, she started keeping a food log (this is still the difficult part for her). She never would count calories, but we're getting there. This made her realize she was drinking too much alcohol and not enough water. So, she has stopped drinking, and I force her to keep a glass of water nearby for our sessions. Then she realized her husband needed tweaking in the cooking and shopping department--that's still a work in progress, but she's helping him by making detailed lists. She has also incorporated healthy snacks into her day--something which has been a tough haul for me to convince her of, but it's working.

Recently, she progressed from two days of training to 3--different trainings on different days, adding more diversity to her exercise. This was a big adjustment but she did it. And most recently, she has began a stationary bike on her own 2 days a week.

I watch her like a hawk and stay on her politely, but I am thrilled with all the changes she has adopted. Changes are stressful, but she realizes they are necessary for her to reach her goals. Her toughest step has been the nutrition part, but now that she is mastering exercise, scheduling, diversity, snacking, non-alcoholic beverages, and is still tweaking her husband, she can now move on to her final step: calorie counting. Yes, sometimes it takes baby steps, and even though it takes a long time, those steps add up and then you are set in your ways again....but they're good ones.

#27 (7/2/2009) Fitness is a Reward, Not a Right

My mom used to have this plaque in her hallway that showed a married couple with the following saying "Marriage is an investment that pays dividends if you pay interest." I never knew what it meant until I got older, and now that I've been married a decade, I know exactly what it means.

As a nation we seem to think that certain aspects of life are inalienable rights, bestowed upon us freely for simply being human or American. Let me set the record straight here: Health, fitness, and wellness are not rights....they are rewards! The same metaphor my mother's plaque represented is true in many aspects of life and has been reiterated in several cliches: "Anything worth having is worth working for," and "Nothing is free."

I tell my clients all the time that keeping your body in condition is an on-going process that never ends....for the rest of your life you must work on it. The same goes for many major areas in our lives, take marriage for example. If you don't pay "interest" to your spouse, you marriage will not pay any dividends, aka divorce. If you neglect your children, you will have brats. If you neglect your house, you will have it repossessed or at least a dirty house. If you pay no attention to your car, it will overheat and you will throw a rod. If you ignore your job or career, you will get fired.

Those of you who simply sit around waiting for health to knock on your door, will be the same ones saying "I deserve this!" Your bodies will slowly wither away, your children are ill-behaved, and your job is a farce. Ironically, you really don't feel that you deserve positive things in your life, or you would make it happen. Those who truly believe in themselves and love themselves enough, pay interest to their bodies, their homes, their children, and their careers, and their trust funds continue to grow.

#26 (7/2/2009) Our Over-treated, Over-Stressed Society:
A Response to Michael Jackson's Death

I, like countless others, cried as I watched the news regarding Michael Jackson's death. Being an X-er, he was a legend for my generation. I was raised on his music and adored and reveled in his moves. However, as a wellness professional, I have wept not only for his death but also for what it says about the state of our nation.

Jackson has to be the saddest person our nation has ever produced. Even more sadly, he serves as a catastrophic representation of the typical American: over-treated, over-stressed, over-drugged, and improperly nourished. By the time you add years of trauma, vicious media and paparazzi, incredibly low self-esteem, self-mutilation, and lack of genuine love, you might as well grab the shovel and start digging.

Jackson's death should be a wake-up call to our nation, but I'm afraid it won't be. Take away the celebrity glamour, and I see clients day after day in a similar state of affairs: seeing a variety of doctors, mixing a variety of hard-core meds, stressing beyond belief, eating improperly, loathing and disrespecting themselves, surviving abusive and traumatic pasts, and feeling like they have no love in their life and no one to turn to.

While the everyday person's life is never on TV, I hope the recent deaths of many of our favorite celebrities sparks a backlash to the poor health and over-treatment of our society. Health Ledger, Billy Mayes, Farah Faucet, and Michael Jackson have shaped our media-based lives, yet they die young and we simply move on, zombie-like, popping our pills and crying ourselves to sleep, wondering "Why can't I feel better?" or "When is this going to end?" or "When will I lose weight?" We keep the status quo of toxicity!

It is heart-wrenching that people don't realize they have the power to control their life and their happiness. I try to convince clients of this everyday. These terrible diseases, like heart disease and many cancers, can be managed, prevented, and postponed. And all these meds.....Wow, are we making the docs and pharmaceutical companies rich! Get off your duff, move, detox, and fill your fridge with organics. Wake up, zombies, and flush all those drugs down the toilet and throw your shovel in the garage!

#25 (7/2/2009) How Badly Do You Want It?

When I first start working with a client, they are usually very excited to begin their new journey. Sometimes, however, I quickly see that she is struggling to either keep up her workouts or stay within calorie requirements. That old saying "If it were easy, everyone would be doing it" rings true for health and weight loss. The unfortunate part is that I find so many people, women especially, will put themselves on the back burner next to just about anything.

So as clients begin a stream of excuses on why they haven't exercised or eaten right, I always ask them the same question: "How badly do you want it?" You see, when you really want something or when something is important, you find the time. But I find women put everything before their bodies, which leads me to conclude they really don't want it that badly. When I tell you exercise is a non-negotiable for me, I mean it.

People get angry when I call them on their "excuses," but that's what they are. Even if they are legitimate (which they usually are not), they are still excuses. So, if exercise is a non-negotiable, what are some things that should take the back burner to workouts instead of the other way around? I find the following come in second place to exercise:
-work
-children's wants/desires
-husband's wants/desires
-vacations (you should work out on vacations)
-house chores
-hormones/bad moods
-basically anything besides a medical emergency or the necessary sleep requirements

I get the same excuses for eating poorly. The most prominent one being "My husband does the cooking" or "He does the shopping" or "It isn't fair. Why can't I eat what he eats?" or "My kids are killing me." I have the same response: How badly do you want it? I bet I eat differently than my husband at least 15 times per week, and sometimes he's sitting right next to me, and we're still eating differently. Suck it up and accept that it's not fair, but be happy knowing you are healthy, happy, and look fabulous. Put yourself first and you will know you're doing what's right by what you feel inside.

#24 (6/21/2009) A Tale of Two Seniors: Who is More Successful?

The way people approach health and fitness is vastly different from person to person. Below are two scenarios (I know them well) which I'd like you to read. I find myself comparing these two ladies on every facet of wellness, but I'd like for you to decide who is healthier.

Scenario 1: "Penny" is 66 years old, and I consider her a young 66. She has become a very strong woman and is able to perform core moves she never dreamed of before. She is a brilliant, professional woman, a hard worker, very reliable, and never cancels on me. The once problematic areas she used to have, such as knees, neck, shoulders, thumb numbness, and sciatic now rarely bother her. She performs bicycle intervals throughout our routines and is now adding another day per week to her regime, for a total of 3 hours per week. Her difficult area: weight loss.....still. She doesn't like to sweat, and her intake is lacking in the balance and calorie department.

Scenario 2: "Nancy" is 65 years old, and I consider her an old 65. She often answers the door in her bedroom slippers. She is losing weight from a surgery she had performed, but the rate is slow. We train for 30 minute sessions two times per week and work primarily on balance. She finds it difficult to stand for long periods of time and has difficulty with a step. Aquatics are great for her joints and she seems to enjoy those best. She doesn't know where her food journal is. Her difficult area: mobility.

While I hope you chose Scenario 1 hands down for the healthier person, the sad part is that many people simply get fixated on numbers and cannot see other progress they are making. "Penny" desperately wants to lose 50 lbs., and she will lose them, but the progress is slow given her age and her disconnect right now with food as fuel. While she remains frustrated with the slow weight loss, she is discovering how much better her body feels and the stress relief regular activity provides. To have her performing as she is at her age is awesome! In truth, weight loss is one of the last priorities I have for "Penny," because I know it will come the more she progresses.

Scenario 2 is a sad case because I hate seeing people who are willing to take drastic measures to lose weight but not incorporate the lifestyle changes necessary to be healthy. Like "Penny," Weight loss for "Nancy" is the last of my priorities, but one of the first for her--I want her walking around and able to perform daily activities without pain. I also want her to realize the importance of exercise so she can be an independent woman.

In closing, both of these ladies are simply a representative of many senior women out there. I strive for them to have mobility, quality of life, inner and outer strength, confidence, and the happiness that accompanies good health. I know "Penny" is seeing the importance of overall wellness, and hopefully, "Nancy" will hop on board.

#23 (6/9/2009) Why We Will Never Be a Prevention-Based Society

I watched the most recent national health case with horror. This case concerned the 13 year-old boy who had cancer, but he and his family refused treatment desiring alternative methods. I shuttered when the authorities put out a warrant for the mother's arrest when she fled with her son. I then felt so ashamed when they caved to the system. How sad we have no rights concerning our own health and well-being!

The most unfortunate part of this situation is that it simply proves our country will never give alternative methods the respect they deserve. It's not that our broken system doesn't believe in alternative health--there are countless statistics and cases proving these methods are many times more effective and safer than pharmaceuticals or risky radiation. It is simply what everything boils down to....money. It is greed, not the concern for mankind, that chemotherapy is pushed over acupuncture or hyperbaric chambers. It is greed that natural paths are illegal in the state of Florida. Can you imagine if our senior population learned how to naturally heal themselves? Our economy would crumble! What better way to rid yourself of competition than to ban them from practicing!

My husband worked as a pharmaceutical chemist for 13 years before he decided to change careers--he realized he was part of the problem instead of the solution, but what we learned about drugs was amazing. What a rip off! And talk about them being shoved down your throat--literally. Our bathroom looked like a pharmacy as they gave "free samples" of their newest chemicals. The price markup is ridiculous and many of them are simply excreted with human waste.....right into our ground and water systems, creating a toxic chemical combination.

It always amazes me when I see the commercials for prescription drugs everywhere on TV--this should be illegal. At no point should someone be able to walk into a doctor's office and tell the doc "Hey, I think I need that pill." We now have complete role reversal simply to sell drugs. However, in the defense of the pharmaceutical and medical industries....they are simply giving our nation what it wants: a quick fix with no extra effort. I have a few (not many) clients who tell me "I need this fast." They usually start doing something extremely unhealthy, and we eventually discontinue working together, much to my relief. I don't desire these types of clients.

Fortunately, I do see more and more people shifting to alternative and natural health methods, because our nation is becoming more aware and educated about health in general. Unfortunately, as long as our country is dead-set on building the economy and growing the GDP, we will never be free from the greed and unethical nature of our current medical system.

#22 (5/25/2009) Sometimes We All Need a Little Help

Whether people believe me or not, I always tell them my body does not come easily for me. I work my ass off everyday. Not only physically, but also with planning, organizing, researching, counting, buying, etc. for the sake of my health and figure. I've never been one of those people who can drop weight quickly; however, I now know and accept my limitations, but also know what I'm really good at.

Recently, I have set up some personal muscle-related goals for myself. I keep my food journal everyday, prepare my meals, count my calories, change my workouts, etc; however, to reach such specific goals, I need more specificity. I have enlisted the help of a new gadget--something that will break down my percentages of fat, protein, fiber, and carbs I consume and also keep track of my burned calories and sleep patterns. While I am very good at computing, this new technology can only improve my game. It takes the headache out of calculation and could be a marvelous tool for clients.

I have become open to more technologies for advanced exercise, but I always cringe when desperate people enlist the help of pharmaceuticals, surgeries, fad diets, or other unhealthy avenues in order to lose weight. Sometimes we all need a little help, but these are not helpful--they are harmful.

Do you need some help reaching your goals? My best advice is to search for other supportive methods: a buddy, a trainer, a support group (like Women's Wellness that Works), fun classes, a food journal, one of the newest gadgets like Go Wear Fit, an online calorie counter, like sparkpeople or calorieking, read fitness-related materials, buy an I-Pod, join a leisure cycling team. Admit you need some help, enlist the help, then....Go! Do!

#21 (5/25/2009) Creating the Fat-Burning Machine

What is a fat-burning machine? It's everyone's dream, but most people never achieve it. It is a body that has been so conditioned that every now and then it can partake in some deliciously devilish foods and not pay for it with weight gain.

How do you get one of these? Well, that's complicated but very possible. The first thing you must know is that it takes years of continuous training for a body to be conditioned like this. A mixture of cardio, strength training, and clean eating 7 days a week are essential. The body must have enough muscle mass to burn off the extra calories and you must burn them off after you eat them.

I tell my clients if they create a fat burning machine they can enjoy an occasional "food tryst" without regret. However, there are 3 mistakes people make: 1) When I say "food tryst" I am referring to 1 or 2 meals. They like to think in terms of a weekend--it doesn't work this way. 2) They try to do this early in the game. This doesn't work either, because there isn't enough muscle mass to burn the extra calories. 3) Many people like to include sedentary times in the food tryst--this is a recipe for disaster. Unfortunately, muscles cannot bank time. You can't work out extra hard for 3 days in a row and hope that it will last you for a week. Continuous burn requires continuous burn.

So, in conclusion, it is very possible to create a fat-burning machine that allows you a piece of cheesecake or a cookie or a nice meal every now and then, but you must take the time to make the machine. If you don't make it, you can't use it.

#20 (5/25/2009) When Planning Isn't Enough

Sometimes the best of intentions can go awry. Many people think will-power and determination are what it takes to be successful with your body; however, I have always found planning and organization help me the most. I plan everything, from what I eat, to how many calories I will eat that day, to the times and lengths of my workouts and which moves/body parts I will work on.

Unfortunately, the best of plans sometimes get a wrench thrown in them, so what are you to do when all your preplanning is suddenly not enough? Case in point: I have a client who was desperately awaiting her husband's return from Iraq. He knew how hard she had been working, but he also knew how starved he was for home cooking and good American cuisine. He enlisted her wonderful cooking skills to make him some fabulously unhealthy meals, but she was totally prepared. She had cooked for 2 weeks before his return, different meals....those for her and those for him. She had frozen things, contacted the personal trainers on the cruise they were taking, laid out her workouts with me that wouldn't interrupt her time with him too much, and had her strategies prepared for when he returned.

Sadly, his plans were different from hers. Within 3 days of his return, her home was once again filled with Doritos, Krispy Kreme Donuts, pizza, alcohol, you name it. He obliterated her workout schedule, and soon her son and husband were making fun of her eating habits and calling her a "health freak." They goated her selfishly saying "Come one, eat something, it's just one donut." She was in the middle of a food orgie!

Let me say before you panic that this woman got it together! We met for our usual bootcamp, and after some pep talking, she realized she must attack this as she would any other crisis, so this is what she did: 1) reassess the situation--the original plan didn't work, so don't give up. Decide what you can control and what needs to change. 2) Create an action plan--what to do first, second, third 3) Put your foot down--communicate honestly yet firmly and put yourself first. They've had their time and that's enough. 4) Clean house--organize and get that crap out of the cupboards. Believe me, you're doing them a favor too.

This was a scary time for my client, but she learned so much from it. She learned that if at first you don't succeed, try, try again. Assess and reassess and change what needs to be changed. Put yourself first, because no one can do that for you!

#19 (5/5/5009) Exercising for Survival

Many people I work with choose to have an active lifestyle for the same reason: they want to look good. Sometimes I get some excellent, more open minded people who are looking for less stress, more energy, more mobility, or to use exercise as a medical preventative. However, every now and then, I get a client who truly wants to exercise and improve their nutrition because their life depends on it--they are in trouble and they know it. Their bodies can't take the stress anymore and they want to survive.

I have worked with some stressed out people, but one of my newest clients takes the cake. I have never seen someone so close to a stroke due to the personal stressors in her life. The goals I have for her are very different from goals with other clients. I have realized we must start small and go from there.

When we first met, I discussed my usual nutritional guidelines and suggestions and offered advice on cardio days, etc. She discussed her desire to lose weight and de-stress, but I had no idea how much stress was there. Our second full workout together, I told her not to even bother with her food journal. At this point, this client simply needs to take some baby steps. There is no need to bombard her with another thing she has to do. We'll work first on just getting her to set aside some time for herself.

I often think about hiring another trainer, but I usually end up thinking "No way!" The earlier client mentioned is about 20% training and 80% good communication/empathy skills. I find so much of what I do is listening and being understanding, offering help with what I can. Many people just need to be heard and feel like they can trust you. They need to vent and cry and know that what they say goes no further. These clients, and I have many of them, work out their full hour as I listen and offer my hugs. They do their bicep curls and cry, or complete their interval, venting continuously.

For these clients, it's not just about the moves; it's about survival. They want a friend, a trustworthy fitness partner, and a counselor. They need exercise to literally get through their days. When life is this stressful, exercise takes on a whole new meaning. Keep perspective and always ask "What am I trying to achieve?"

#18 (5/5/2009) Respecting your Body's Limitations

There's no way around it--we all age. Getting older is a fact of life, yet it still is disheartening when you feel like you can no longer do some of the things you used to do. For the last year or so, I have developed an irritating knee and wrist issue, mainly from overuse. Neither of these issues are too problematic; however, they have begun to limit some small areas of my workouts.

For years I have trained twice a day: cardio in the morning and strength training in the evening, for an hour each, but recently I have stopped doing both--one a day (either cardio or strength) should suffice. Running regularly has begun to bother my knee and the continuous core-building exercises I love are starting to bother my wrist.

Despite my being a trainer, who is quite knowledgeable of the human body and its abilities and limitations, this is quite bothersome to me. I recognize there are limitations in all bodies--every single client I work with has some area I am cautious of....knees, neck, back, shoulder, sciatic, etc. The problem is I truly love to work out and hate to have even the minor irritation of not being able to try some challenging moves.

The other day, however, I had my wake up call. I have been careful of my knee lately, only running 3 days a week and performing less deep squats, but this particular day, I found a move I just had to try--it beckoned me to conquer it and prove what my body was capable of. Deep down I knew it was a terrible thing, but my pride got the best of me. I stood, flat footed, in front of a regulation-sized bench and vertically jumped to land on the center of the bench. After the first one, I couldn't believe I could do it--I've never been a jumper, and the force I had to exert was great to get that high. Unfortunately, the force with which I landed was even greater. I landed with a loud slam, and squatted so low that my rear nearly touched the bench, but I never teetered and stood up proudly, anxious to step down and do it again. After 3 reps, I knew I was pressing my luck, so I decided to simply do one set of 10.

Big mistake! On the 9th rep, my knee buckled trying to stand from the forceful landing on the bench, and I fell to the side, yelling and in pain. What can I say....getting older sucks! But it's natural and so is wear and tear on overly used joints. So, off I go to lick my wounds, accepting the fact that there are still thousands of moves I can still do, I just have to respect my body and it's limitations--it's the only one I've got.

#16 (4/29/2009) Fitness: Your (and My) Second Job

I can always spot them right off the bat: those who will be successful and those who won't. I have worked with many different types of people, but only the ones who are willing to make their health a priority succeed. The others come with a variety of excuses, and I'm sure it will upset some people that I use the word "excuses," but that's what they are, even the legitimate ones. I'm not saying there aren't reasons for not working out, but when those reasons become the norm....forget it. You might as well wait till your truly dedicated and not waste another frustration.

The fact of the matter is that true health and fitness take a lot of work; so much work, in fact, that it usually feels like a second job to me. While my career focuses on health, I still must make the time for my workouts, and I literally schedule them into my day, as I would any other client. Since my schedule changes day to day, I check my agenda each morning and see where I can fit it in. It's never the same time, which makes things difficult, but it's always there and that's the important part.

I tell people all the time they must find balance in their lives with health and fitness. The must find what works for them with food, because they can't go all their life without ice cream, pizza, or chips. And they must find time to exercise--it must be a priority, but, sadly, I get lots of reasons for not exercising.....the biggest one being a lack of time. Lack of time is a perception. Everyone I work with is short on time, but some of them make the time and are kicking ass. If we have to reschedule, they do exercise on their own sometime that day, because they know they have to fit it in at some point.

To be successful, you must treat your body as if it's in crisis, because for many people, it is in crisis condition. If an emergency were to occur, you'd make time to fix it--your body is no different. If you work late, you have to exercise early, like 5am. If your kid gets sick, you need to pump iron while he's sleeping. If an emergency work meeting is called and you have to stay late, run your dog when you get home--chances are, if you're unfit, so is your dog! If it's your period and you're cramping, pop a Midol and suck it up. If you forget your food journal at home, write down what you eat on a post-it. Your health should be your second job!

For those who want results but don't have the drive to make their health a second job, they will continue to flood the pharmacological market for weight loss drugs. And those companies love to feed on your emotions and your wallet with mottos like "Have you tried everything but can't lose weight?" Chances are, these people haven't tried everything. They probably didn't even come close--they were too busy being the victim!

#15 (4/12/2009) Number Fixation

Whenever we have a desire for something new, we are often told to set goals on how to reach what we desire. Weight loss is no different. Short term, long term--we need goals for different phases, but I find when people set goals related to health, they nearly always have a number in mind. That special point on the scale that tells you "Ah-Ha! You have arrived!" And for the most part, people strive to get to that magical number. The problem with the magical number is the pressure it includes and that it constitutes an end. Unfortunately, keeping good health is a never-ending task.

I work with a client whose husband returns home from overseas in a mere two weeks. She has had this magical number in her head since the first day I met her over 4 months ago. Now, let me share that this woman has done phenomenally in her weight loss endeavors, and we are literally within ounces of this goal, but I've watched her become more and more stressed the last few weeks, because she desperately wants that magical number to appear on our last weigh-in before her husband's return. That's some serious pressure, for both her and me!

However, she has recently calmed down after several heart-felt discussions, and she knows how great she looks. She jokingly told me the other day "I know he's not going to step off the plane and say 'Hey, where's the other pound-and-a-half.'" I was thrilled she was looking at it in this fashion--a huge step.

But, I will admit, I'm no different. When I was losing my weight, I had this magical number: 122. Why 122? Who knows? For the record, I came within one pound but never quite reached it (except after a fast, but that doesn't really count). While I can now approach this magical number with more indifference, there are many people with number fixation, and they feel inadequate if they don't reach this all-powerful numeric entity. Usually, when I ask them why that number is so important, they don't really know why they have a fascination with it. I try to steer them more toward the way their clothes fit or the way they feel, but sometimes this is easier said than done.

I suppose we all have those certain goals which are just beyond our grasp, but we can't sabotage ourselves if we come just short of them. We can't feel worthless or weak because we come within 5 lbs. of our ideal weight--and it usually is within 5-10 lbs. The point is to look in the mirror and realize what you have accomplished, because no one is going to look at you and say "Hey, lazy butt, what happened to those last 5 lbs!" Only you would do such cruel things to yourself.

#14 (4/9/2009) The Mind-Body Connection

One of my clients lost about 150 lbs. and then gained about 50 back--that's why I'm working with her. I was with her the other day and she is performing very successfully with her nutritional habits and exercise, so I asked her how she gained the weight back given that she's doing so well now. Her answer was quite complex and started me thinking about how our minds play tricks on us.

This client extensively shared how she never really felt thin in her mind. She had been so large for so long that when she finally got down to 136 lbs. she gained the weight back very quickly because she didn't see herself as thin. She was not comfortable in that body. Ironically, she explained, she feels so differently now. When she works out and walks/jogs, she knows that is really who she is....on the inside. She is an active, healthy person and her mind now sees her that way. Before when she lost the weight, she couldn't see herself as thin. However, now that she has regained some of her weight back, she can no longer see herself as obese again. What a strange dichotomy....it started me thinking about my past situation, though, and how I felt about myself when I was larger.

I had a rough time where I gained nearly 50 lbs. And I recall distinctly being in turmoil when it came to my mind-body connection. These tricks can go both ways: a person who used to be fat can not see themselves as thin, and a person who used to be thin cannot see themselves as fat. Sadly, the mind wants to do certain things and often the body cannot. In my case, I tried to be as physically active as I had been before but I couldn't. I tried to wear all my older, sexy clothes but I couldn't. And I never thought of myself as obese until I saw pictures. Because my mind still thought I was thin (despite what I saw in the mirror), it made it difficult to change. If there's nothing wrong, don't fix it, right?

For my client, the exact opposite is true. She was now thin and could physically do the things she'd always wanted to do, but her mind wouldn't let her. She could now wear the clothes she'd always wanted, but her mind wouldn't let her. So, because her mind was still in fat-mode, it tricked her; thus, she regained a lot of weight.

The brain is way more complicated than I can figure out; but there is a light at the end of the tunnel: the mind will catch up to changes, but sometimes it takes a little longer and can be most inconvenient. It seems that while changes in the body can happen rather quickly sometimes, changes in the mind-body connection sometimes can take a lot longer. We must give our brains time to adjust. After all, they have been conditioned into thinking certain thoughts for years, and for us to expect an immediate switch is unrealistic. So, who are you on the inside? Whoever is stuck there can come out (physically and mentally), but we may have to be more patient with the mind than the body.

#13 (3-25-2009) Technology and Training

As technology becomes more a staple of our everyday lives, it was only a matter of time before it impacted the fitness world. Many people ask me how I feel about the Wii and, most recently, about online personal training, so I will discuss both of these here.

I have played Wii Fit and many of my clients have one. I do not own a Wii Fit, because for me it would not be beneficial. My body now requires higher intensity workouts combining cardio and strength training that a Wii cannot provide. The weight I require would not be fun on the console. I also do not like the limited range of motion you get with the Wii's floor piece, and I find the intensity too low, possibly with the exception of the boxing application. However, there are many people who can benefit from a Wii, especially those new to exercise, seniors, or those looking to supplement their current routine without over-exertion. The Wii offers diverse programs, and as far as I'm concerned, it is an outlet for activity, which I am always in favor of. I would rather someone Wii than be a couch potato. Am I concerned the Wii will replace personal trainers? Not a chance!

Onto online personal training--a topic about which I get a little miffed. I had never heard of online training until recently when confronted with the notion from an online networking group for personal trainers. Briefly, online personal training is a combination of downloadable videos, nutritional plans, and.....well, I guess that's it. Some larger companies offer weekly phone consultations--I suppose that's where the "personal" comes in. I have huge issues with this concept: it should not be called "personal training" because there is nothing personal about it. I would not do something like this with even my most comfortable, healthy client for several reasons: 1) liability--there is way too much room for error if you are not there to help guide the client in movements. All of my clients have a special area of which I must be cautious, so being persona-non-grata is not an option. 2) accountability--this is a big reason people hire a personal trainer, and where is it online? 3) relationship--a necessary component of any good business is developing trust with your customers. I often find myself becoming friends with my clients as well, and some of our relationships are important parts of my life and theirs. How can you form a relationship with the virtual? 4) personal touch--this is what's missing in today's world. People hire a personal trainer for individualized attention.

I hear these "trainers" claiming their online methods are successful for their business and bringing in lots of extra revenue, but they are confused on good business practices. They should be asking "Is this successful for my client?"

In conclusion: is technology beneficial to the fitness world? My answer is to find balance, just like everything else in your life. Too much or too little of anything is not good. There is no substitute for old fashioned exercise, but in some instances, a little technology can enhance something you may be doing or allow otherwise sedentary people to get involved. Too much technology, however, in my opinion, can be in vain, useless, or downright stressful.

#12 (3-24-2009) Quick-Fix Nation

I recently attended one of my regular medical organizational luncheons where I saw an acquaintance whom I hardly recognized. This particular woman had told me 4 months earlier she desired to lose weight (she needed to lose about 20-25 lbs.), and she was planning to go to a local physician-directed weight loss clinic.

When I walked into the room I nearly fell over at her appearance. She was gaunt, her eyes were sunken and her chest hollow. She had a crowd of 5 other women surrounding her as she talked about her "process" for losing weight. I approached her and asked if she was OK. She was ecstatic at how she looked, and she was telling everyone how great this weight loss company was. She had lost well over 40 lbs. so I asked her what they were doing. Her response: "The doctor cut me down to 500 calories a day and I'm on several different pills for appetite suppression."

Upon her remark, several of us looked at one another and I told her I needed to walk away. How could any "doctor" do such a thing? Surely a doctor would know eating only 500 calories a day deems this person anorexic. Anorexia Nervosa is defined by only eating 300-700 calories a day. How could any doctor prescribe this? The answer is simple: they want money and because their customers want them to. This woman wanted a quick fix, and that quack, I mean doctor, gave it to her. I have no idea how much money she spent, but I can guarantee she could have hired both a personal trainer and an RD to help her reach her goals in a healthy, sustainable fashion. But she didn't want that--it requires too much time and effort.

Unfortunately for her, but fortunately for her hungry body, this will not last. Despite how elated she is now, her happiness will fade quickly the minute she begins eating again. She has absolutely no muscle mass and her metabolism is crippled from near starvation. Let us hope she does not fall because she will break a bone and her hair will soon fall out from malnutrition. The body needs 1200 calories each day for normal organ function. When she begins eating, no matter how little she does, her body will store this food as a survival mechanism because it thinks it is dying. Her muscles will not be able to burn fat because she has no muscles, and she will gain more weight than she lost (very quickly) because the body is unprepared to handle food. Her already sagging skin from unhealthy weight loss will be more dimply than before, because it lost the underlying muscle, and when the weight is regained, it will not be uniform and smooth.

Sadly, this is more then norm than the exception. The United States is a quick-fix nation. We do not care for the cause only the cure, and we do not wish to work hard for reward. We prefer pills over priorities, and our doctors now prescribe instead of treat. Delayed gratification is a nonexistent theory, and our "must-have-it-now" mentality exists everywhere from our cars to our homes to our pleasures to our health. What people fail to understand, however, is that the body does not function off credit. It doesn't keep a bank of the goods you had 10 years ago--it must be kept up regularly. No Visa accepted! The good news is, if you invest a strong principle, continue regular payments, and avoid over-usage, it will actually pay you dividends and interest!

#11 (3-12-2009) Why I Don't Sell Supplements

As a personal trainer, I am bombarded by individuals and companies trying to get me to sell nutritional supplements to my clients as a means for extra money. My theory is "Do it right the first time and you don't need supplements.....either in business or with nutrition." I must admit I have a sore spot over supplements, and I get very tired of being approached about selling them. Not only am I approached in person, I am also pestered by phone, through email and even through online professional networks I belong to. It seems every Tom, Dick, and Harry thinks personal trainers should be shoving pills down their clients' throats!

My first reason for not selling supplements is that, ultimately, I am a purist. I believe proper nutrition and health can be achieved if the correct combination of nutrients, exercise, sunlight, etc. are used. This is not an easy task, but it is possible. I truly believe what comes from the earth, not from man (no matter how natural it is claimed to be), is best for our bodies. I learned a lot about the pharmaceutical industry while my husband worked as a research chemist for 13 years. Believe me, the "pill makers" do not have our best interests in mind.

My second reason for not selling supplements is based on my code of ethics. I am a nationally certified personal trainer. My job is to instruct clientele on fitness, mobility, weight management, and lifestyle changes. It is not my job to be a sales person. I don't even try to sell myself. As far as I'm concerned, good health sells itself because of the way it makes you feel, and that's why I'm still in business. If a trainer is trying to sell you supplements, there is one of 3 things wrong: 1) he is not certified; 2) he is certified but is going against his code of ethics or 3) he has no ethics!

My final reason for not selling supplements is that nutrition is a complicated matter. There is just as much danger in toxicity from over-consumption of vitamins and minerals as there is from under-consumption. For example, phosphorus helps mineralize bones and teeth, but too much can lead to decreased bone density (osteoporosis.) Iron is essential to the production of hemoglobin, but too much can cause death. And, ironically, too much folate can mask a deficiency of vitamin B12. So, have I ever taken my clients' blood counts? Am I a doctor or a licensed RD? NO! These types of "prescriptions" for generalized vitamin/mineral consumption are dangerous and beyond any trainer's scope of practice. They are not qualified to tell you to take any supplement. So run from them......as fast as you can.

#10 (3-12-2009) Look the Part, Get It Done

My mother used to tell me all the time "When you look the part, you feel better and work better." My mother has always been a lady who enjoys dressing up. She believes outside appearance affects behavior. She used to say "If you dress like a slob, you act like a slob. If you dress professionally, you act professionally." I've always agreed with her; however, I didn't realize how this theory also applied to the fitness realm.

I have discovered, both with myself as well as my clients, when we "look the part," we perform better. When I say "look the part," I mean to look like an athlete.....even if you aren't one. This is the same "fake it till you make it" mentality that business professionals practice all the time. Or that football players do with all their padding and black stripes under their eyes. It's mental preparation--it pysches you up for what you know can and will happen. You must think yourself where you want to be and make it appear on the external. Seeing is believing, after all.

So how can you look the part? For starters, get a good pair of shoes, sporty ones with support. I admit, I love shoes with pink in them, but no colored socks allowed. I also have pink boxing gloves, but only white socks if you're legit.

Next the outfit. I love it when I see my clients in some type of matching spandex outfit, be it shorts, pants, skorts, sports bra, etc. I always want to make over my clients who are in sweats and t-shirts. I know why they do this--they feel insecure and unattractive, and their apparel choices are a representation of those feelings. I want to release their inner diva--we all have one. So, grab your cutest pair of spandex shorts or capris, a hefty sports bra and a matching tank. Don't worry about your size. Trust me, you are the only one worried about it.

Moving on to accessories. We need our hair pulled back with some type of scrunchie. It's always nice if it matches what you're wearing. Sunglasses or a hat is helpful, along with a sweatband. If you're really getting into it, strap on your calorie counting watch, your I-pod, and then.......

Look in the mirror! You're wondering eyes will see an athlete. Someone who challenges the pavement, someone who loves to sweat and grunt and lift. You are the bomb! Now.....turn on your favorite body-moving tune and get out the door. It's time to turn all this mental and external preparation into a permanent lifestyle.

#9 (3-8-2009) Culture Wars: The Acceptance of Obesity v/s The Skinny Bitch

I have become dismayed by the various images I'm seeing on TV and from what I hear others saying lately concerning body image. While Hollywood and media would still have you believe the average woman is a size 2 with 34DD breasts, there is a dichotomy prevailing on the other side to prove that big is beautiful and body acceptance is crucial. The Dove "Real Beauty" campaign is a great example that women "love the skin their in." However, in my opinion, both of these arenas are wrong.

Most people now realize bean pole Hollywood types are ridiculous and unattainable, but the acceptance of certain body types can also be dangerous. It is wonderful and necessary for all women not to suffer from a lack of self-esteem and feel good about their bodies; however, to take pride in obesity and unhealthiness is also not good either. It's one thing to have some extra curvatures, but when true obesity is promoted and when overweight and unhealthy women are told to "love the skin their in," that sets them up for much more than self-esteem issues. The consequences of obesity run long and deep physically, emotionally, spiritually, financially, you name it. Sadly, I find while trying to fight the Hollywood pressure to be perfect, the other side, while well-intentioned, is taking their fight too far. Telling someone who is unhealthy to be happy about it is a form of diet sabotage!

Then we come to another drawback of accepting obesity: the development of outcasts. The obesity-embracing crowd has created a clique, and like all cliques, certain persons are ostracized. I have been hearing "skinny bitch" everywhere now. This, too, is a form of diet sabotage, and I can't believe we are now calling women who care for their bodies bitches, but I hear it all the time and my clients are even being called that. In an effort to revolt against body image pressure, we have created more body image pressure. We don't want to have to feel perfect, so we tell women to accept their bodies, no matter how overweight they may be. Ironically, we can no longer accept the new social pariah: the slender, and they become ostracized, criticized bitches. The overweight have banded together, claiming higher self-esteem, yet beat down others who "don't fit the mold?" Usually the reason someone puts down other people is because they are insecure, so obviously this is not working.

Until we stand together as women and take back our own bodies, we will lose this battle.....all of us. Health should never be "us against them." It is important to love your body, but it is also important to be healthy. No one should feel that obesity is positive and no one should feel alienated for being on either side. High self-esteem and good health go hand-in-hand, so let's hop on this band wagon and get off the one whose driver is lost.

#8 (3-2-2009) I'm Hardly Eating! Why am I Not Losing Weight?

I see this scenario all too often with female clients. Some of them simply are desperate to lose weight while some are petrified of regaining weight they have lost. Regardless, they are on a very slippery slope when they cut their calories too much.

While this may sound strange to some, it is just as hard to eat more as it is to eat less. Because habits die hard, anytime something new is addressed and change is required, those changes are met with resistance. I have worked with many clients who simply are not putting enough fuel in their bodies. When I ask them how much they think they are consuming, the response is usually "Around 1500 calories a day," but the reality surfaces during their food journals: 710, 780, 865 calories. This is truly not enough to sustain the functionality of your body's organs. When I tell clients to eat more, they panic, scared to get larger or return to previous eating habits. After all, if someone has learned portion control through starvation, I suppose that is a small success. The problem here is balance: these particular people have none. They have a hate-filled relationship with food; food is the enemy, and that is a sad relationship to have with something your body needs and should enjoy.

My typical approach to someone in this circumstance is to be open, honest, professional, and compassionate. There is more to the body than just basic math (3500 calories=1 lb.). If you are consuming less than 1200 calories a day, your body will rebel against you eventually. It thinks it is being starved, and it will stash what little food you give it, lower its metabolism, and bear down on you like an angry donkey. You will not lose weight. As a matter of fact, you may gain weight. A frustrating, dangerous cycle will begin. You want to lose weight, so you eat even les, but the body is preparing for self-preservation against the elements it is facing, and it will do what it needs for survival. That's not math, it's evolution!

I eat, on average, anywhere from 1700-2100 calories a day, but I exercise a lot. The key is balance. Eat more, burn more. Burn less, eat less. I have a large appetite, so I know I must burn calories in order to maintain. I also know not all foods are created equal. The way your body performs on a 250 calorie Snickers Bar versus how it performs on a 250 calorie snack of whole grain bread with peanut butter and banana are completely different. Again, not just basic math. The appropriate calorie count is crucial, but so is the appropriate type of food. So, step away from the computer and enjoy yourself a nice yogurt with strawberries. Put some healthy food in your mouth and move, and the scale will move along with you.

#7 The Fit Attitude and the Trickle Down Effect

While working out with many of my clients, I find myself telling them that I love their fighting spirit. Many of them rarely cancel on me, only needing to do so if something is seriously wrong. They push themselves to the limit during each workout: straining, breathing hard, grunting, and sweating. They keep their journals up to date, rearrange their schedules often to fit in exercise, and I've watched as many of them continued working out even when they didn't feel like it, were exhausted or near illness.

Now, while I do not condone exercising while you are ill, these clients have what it takes to succeed with their bodies. The fact of the matter is that keeping fit and healthy is a continuous battle. I get sick of the battle sometimes and so do some of my clients, but nonetheless, the fight must continue. You must consistently be dedicated to your physical goals if you wish to reach them, and a ho-hum attitude won't get you there. Not in fitness and not in life! Sometimes, life will get in the way, as it often does with me and my clients, but those who will truly succeed have learned to push forward through obstacles.

I can usually tell in the first meeting with a client if that person will be successful in their desire for a fitter body, because most of physical fitness is attitude. Unfortunately, too many people don't have the right attitude, the fighting spirit. They don't realize being fit is no different than any other goal in life, and the attitude necessary to succeed in fitness is the same attitude required to succeed at anything. My hardest working clients, those who have reached their desired goals or are well on their way, are the same people who let nothing beat them down. If life kicks them in the stomach, they get right back up again and push forward. If there is trauma, sadness, chaos, rage, whatever, these people keep on ticking without making excuses. They are the ones who truly get out of life what they want, because they realize they have the power to do so. No one can achieve this for them, and they wouldn't want anyone else doing it for them anyway, because they want that reward!

This fighter attitude that is present with their fitness trickles into every facet of their lives, because they ultimately know just about everything you want is worth fighting for. And, while the battle is long and frustrating and will keep you crying "This isn't fair!" it's still a battle you must win. And they will win, in everything they put their minds to because they have the right attitude. Cheers to those clients of mine who persevere--you inspire me!

#6 (2-24-2009) Diet Sabotage

Everyone, especially women, knows what this is, but some people have a harder experience with it than others, and it is a common problem with those trying to incorporate a healthy lifestyle. As I was working with one of my clients yesterday, she began talking to me about sabotage as soon as her husband left the room: "He's sabotaging me!" When I asked how, I got a stream of frustrated lines about how her husband wanted to lose weight as well, but that he wasn't willing to dedicate himself to it and he was making it harder for her. He would interrupt her exercise, make her wait to use a piece of equipment, and worst of all, try to drag her to Burger King and their favorite pizza parlor, whining that they hadn't been there in ages. My client said that he was supportive at first, but now he's feeling like he is being short-changed. "He wants to continue the same lifestyle we've always done, and I've told him we can't."

Stories like this always frustrate me, because men and women have totally different bodies and needs. Ironically, because women have had to live up to completely ridiculous, unrealistic body-image standards, we are use to watching what we eat, usually for our entire lives. The good thing about this is that we live longer and take care of ourselves better. Men, on other hand, can usually get away with very poor eating and exercise habits for much longer than we can, but they suffer for it in the long run. Sadly, many women find themselves trapped in a nutritional nightmare by the very men they love, matching them calorie for calorie and feeling resentful.

Now, are the guys doing this on purpose? Not usually. They mean no harm, they just don't know what to do when their lovely lady tries to incorporate healthy living and changes all the rules to which they've become accustomed. The best advice I can give is communicate openly yet nicely, and hold to your guns. If he wants pizza, he can have it......alone. Don't go with him. Soon, he'll be lonely and won't go at all or he'll go where you want so he can be with you. My client has photos of the two of them very slender, but now they are both larger. Married couples tend to change together, so recruit the support of your loved ones. It's time to change together again.

Unfortunately, sometimes the sabotage is not so nice and innocent. I often hear stories from women about other women (family members, friends, co-workers) who deliberately try to bring about failure for those trying their hardest to be healthy. Why they do this is for some psychologist to figure out, but I'm sure there is a jealousy/misery-loves-company issue festering inside them. Sometimes it's a family member who desperately wants their foods tasted, whining they cooked it just for them. Tell them how you always love their food, but that you're not hungry, or ask them to make healthier meals. Other times, it's a rotten co-worker who makes snide comments like "Are you going to work out again. You're obsessed." Or "Aren't you hungry? I don't see how you live on that rabbit food. Here, try some of my pie. Live a little." This must be dealt with differently. Many of these manipulative people just want a rise out of you--don't give it to me. Thank them, but stand firm and tell them you are truly not interested. You really don't owe them an explanation and they'll only try to argue with you--don't waste your time! When they find you're dedicated and unmoved, they will eventually stop pestering you and move on to someone else.

#5 (2-22-2009) Why is the "Natural" Intimidating and Weird?

This past weekend, one of my clients asked me if she could give me something she liked but told me not to be offended. Now, usually when someone tells you not to be offended, it's because they know the material will be offensive, but this particular client of mine did not seem the offensive type--quite the opposite, actually. After a few moments, she brought out a bag of what looked like marijuana, but I knew instantly it was a dried tea. I was delighted, especially when she told me it was an "immunity blend" from a local herbalist. I was touched by her thoughtfulness but then asked why she told me not to be offended. Why would anyone be offended by such a nice gesture? She commenced to tell me how she had taken the bag of tea to her office for people to try, but she was instantly labeled as weird, wacko, and into strange stuff. Not one person would try it, so she brought it home.

Throughout our workout we discussed how so many people are closed minded when it comes to things outside the norm. For example, I'm sure many would find some of my nutritional practices odd, despite the fact I haven't been sick in ions. I have found while owning my business that many people are reluctant to ideas they find "weird, funky, new-age, green, clean," etc. I remember a time when chiropractors were once viewed as "quacks," but now they are quite common place. Let's look at a few of these natural approaches that are often seen as quackish, yet are naturally better for your body than man-made techniques.

-Green Juice: I drink this often, usually every morning. Just a combination of green veges and a fruit or two that is fiber packed and goes straight to my blood stream. Yummy and energizing. Many people's response: "Gross! How can you drink that?" I think the same of their Dr. Peppers.

-Brown anything, whole grain foods. Pastas, rice, quinoa, bread, oatmeal, etc. Great complex carb. that digests slowly and doesn't cause a rise in blood sugar. Not processed. Most people's response? "That tastes like cardboard. My husband won't eat it. It's too bland." I find most people do one of two things with clean foods: 1) they don't know how to buy it clean. If I tell them to buy oatmeal, they buy prepackaged maple/brown sugar individual packs. 2) they don't know how to cook it and flavor it naturally and cleanly.

-Tea. If it isn't in a small paper pouch, people don't know what to do with it. Seriously, tea is dried leaves, flowers, and fruits. What's the big deal? Are we so conditioned that we think anything that isn't packaged is weird and wacko?

-The Neti Pot. Excellent, natural way to clean out the sinuses that requires no medication. Most people's reaction? "I could never put that up my nose!" I feel the same way about their medicated, addicting nose sprays.

-Enemas. Fabulous, natural way to clean the colon and detoxify that does not require medications. Most people's response? "That is for exit only." My sentiments exactly. That's what it does!

-Raw foods. I am not a raw vegan; however, I find many of their recipes, especially the desserts wonderful. I love sweets, so if I can find desserts that don't require sugar and will digest more slowly, it's better for me. Plus, they never require any flour or non-organic ingredients and are super easy to make. What could be better? Most people's response? "Aren't you going to cook that? It's not natural not to cook food." It's a good thing we invented the stove so everyone can be normal now!

-Herbals. Be it in teas, as flavor enhancers, or to produce a desired effect in the body, people don't believe in them, but they come from the earth. What could be more natural? Sadly, many would rather have a man-made drug with various side effects than even try an alternative. Their responses? "That's stupid. It isn't going to work. Don't waste your money."

-Fasting. This process makes complete sense to me. We clean everything around us, yet our bodies we tend to neglect. If it is cleaned every now and then, the cells can use the energy usually spent on digestion 24 hours a day to heal any ailments in the body, and the organs will be refreshed. Their response? "It's not natural not to eat." Most cultures around the world will disagree with you.

I hope I have shed some light on various areas in our culture that need educating. There are many more besides these. I'm one of those people who has to try things for myself before I can fully form an opinion on it, and I believe I can't fully have an opinion until I've experienced it myself. To those of you who willingly try new things, especially in the world of health and fitness, I thank you and your body thanks you! I hope you pass on your experiences to those calling you a weirdo.

#4 (2-19-2009) Help! My Husband is Making Me Fat!

This is the number one complaint I hear from women. It's either their husbands, boyfriends, or kids. Ladies, I feel your pain....I really do. Let me tell you a quick story: I am married to the human trash compactor. He's lean, fit, and muscular, and the man can pack some serious food. He frustrates me regularly with the sheer mass he can consume. Now, mind you, he eats healthy for the most part because I don't keep trash in the house, but there's still the occasional junk feast in which he can partake and I can't, and the popcorn, and the ribs, you get the idea.

Several years ago, I was not quite as fit as I am now. I had been on antidepressants and had packed on some weight. Being married to Waste Management didn't help either. But one day........we had a spat, and I let it all out and, surprisingly, a lot of it was about food. So I sat down by myself and made a grocery list of all the healthy foods I could think of and the meals I would cook with them. I stormed through the house like a maniac and threw away anything I didn't want in there. And when I was done with my lists and my pantry purging, I realized it was time to love me! I went to my husband, still angry, and said "I do the grocery shopping and the cooking for this house. So, this is what I'm buying and this is what I'm cooking. If you want something different, you can go to the store and cook it yourself."

Ever since that very day our food lives have been different. I totally took control and he's better for it also. I had to love myself enough to put my foot down. It took me getting so mad at him for something that had nothing to do with food to realize that I was allowing him to influence my habits--and it was bad for both of us. The fact of the matter is, if you are fat, it's your fault. Your spouse is not holding you down, shoving food in your mouth, and neither are your children. However, as women, we have a problem with standing up for what we want and what is best for us. For some crazy reason, we think it selfish to do so. Keep in mind, however, that out of shape parents lead to out of shape kids. The best thing you can do for your entire family is love and respect yourself and them enough to say "ENOUGH!"

Don't allow anyone to take your health from you. If your husband wants a burger and fries every night or your kids only want pizza, make it inconvenient for them to do so in front of you. If something is inconvenient for them, chances are they won't do it. Stock your house with good foods. You control your house--it's time to start acting like it!

#3 (2-19-2009) All My Weight's Gone--I'm Fixed!

At one time, I was working with a young woman whose mother said something to me that has resounded in my mind ever since: "I don't think you need to work with her anymore--she's fixed. Now, I'd like you to work with her sister--she's broken." I think of this statement almost everyday, because this mother, while meaning very well for both her daughters, shares the same mentality as a lot of people.....if they can just get rid of the weight, all will be well and the work is done. I truly hate to tell you this, but that couldn't be further from the truth.

Losing weight is by no means an easy feat, but keeping the weight off and maintaining a healthy lifestyle is the hardest part of all. I'd be lying if I told you I always enjoy working out. There are many times I'm tired or grumpy or just feeling lazy, but I usually exercise anyway, because I've never been one of those people. You know the ones--they seem to be able to eat anything they want and sit on their ass and stay lean and cute. It's never been me. I have to bust my butt to stay in shape, and because my metabolism is so high now, I have a very large appetite, so I really have to watch myself. I also love the way it makes me feel, so off I go to lift.

Another misconception people have about being "fixed" is that if you are thin then you are healthy. Yet again, very wrong. In the fitness world, they are called TOFI--thin outside, fat inside. These are those annoying people I mentioned earlier, the ones who appear to eat whatever. Sadly, these are the most unhealthy people of all, and I know many of them. They are thin; therefore they think everything is fine, but their cholesterol levels, blood sugar, and blood pressure are out of control and too often they die young. This is because there is so much more to health than size. Your organs, muscles, cells, blood, skin, hair, etc. all rely on the nutrition you put in your body and exercise helps to aid the proper nutrition so your body works at its maximum. Put together a sedentary lifestyle with poor nutrition and you have an equation for Osmosis Jones.

I often think about this family I mentioned in the first paragraph. The idolization of the perfect size is what creates the "fixed-broken" mentality. As long as the jeans fit, who cares about the heart or the liver. I still had much work to be done with the first daughter--she wasn't at her goal yet and had not fully developed healthy eating habits. Sadly the daughter will more than likely regain the weight she had lost because she had not fully adopted a new lifestyle. She was completely reliant on me for exercise. However, the saddest part of all is that when she is larger she will once again be seen as "broken," and the vicious "broken-fixed" cycle will follow her throughout her entire life, affecting every facet of it.

#2 (2-18-2009) To Fast or Not To Fast

I recently finished a weeklong guided fast. I chose to participate in a fast for three reasons: one, I believe in detoxing the body. Two, I am a clean eater regularly, so I wanted to know just how dirty my body was. Three, mind over matter--could I do it? Lastly, it gives me yet another professional experience to discuss with my clients. I would never tell a client they should fast--they can make that choice on their own.

I was slightly skeptical of the fast, because I knew I would only be consuming a green juice twice a day, detox tea, and various plant-based supplements. I was nervous to not eat for that long, since I don't normally go longer than 2 hours without some type of snack. I was also nervous about the dreaded enemas I was do to daily.

Let me just say before I continue that this fast was the single best thing I have ever done for myself physically in a long time. I am a regular exerciser and I eat clean, but nothing made me feel as good as this fast. We were forewarned of various side effects we would experience as our bodies cleansed: bad breath, body odor, insomnia, white tongue we would have to scrape, headaches, nausea, etc. I never experienced any of these negative side effects. Plus, I never felt hungry. I was aware that my stomach was empty, but I was not uncomfortable in any fashion. As a matter of fact, the exact opposite became true.

After the 3rd day, I started feeling like a million bucks. My energy level skyrocketed, I required 2 hours less sleep at night (no insomnia), and my mind became even more focused. Even the enemas (which were slightly unpleasant to begin with) were soon a welcomed event. I was even able to continue regular exercise (at a lower intensity) throughout the week. I did lose 6.2 lbs. (which is below average), even though I didn't need to lose any weight, and all bloating I had previously is gone.

The best part of my fast have been the after-effects. My energy has continued to climb--I was cycling the other day at 24 mph for several miles--and I'm sleeping like a baby. I'm clean and refreshed without the slightest gastrointestinal issues.

So, what are my conclusions? The reason I had such a great experience is because I was so healthy to begin with. Of course I have toxins inside me, everyone does, but what I have is little compared to someone who eats prepackage crap, cheese burgers and is a couch potato. Their intestines are literally filled with rotting feces stuck on the walls from years ago! Many illnesses begin in the intestine from rotting poo! Would unhealthy people benefit from a fast? You bet, but the process would be extremely difficult for them, not pleasant like mine. As for myself, I now plan to fast quarterly--nothing beats this feeling!

#1 (2-18-2009) Bad for the Wallet, Good for the Body.....Good for the Wallet, Bad for the Body.....
How to Outsmart the Recession

I watch in horror every time the McDonald's "3conomics" commercials come on: "Three meals under $3." What a nightmare! I realize some people may say "That's all I can afford," but I must differ with you. Eventually, your body will rebel and the cost you will incur trying to reverse years of "3conomics" mentality will shatter the stint placed in your heart by your cardiologist. Others may say "Eating healthy and exercise is a luxury I can't afford right now." Sadly, I often see the same people with a buggy of cigarette cartons, beer, the newest electronics, etc. These people have allowed the recession to beat them. As materialistic Americans, we tend to forget that I-Pods, I-Phones, and, yes, even cable TV are luxuries. I'll happily spend my money on organic brown rice over the latest blue ray (what is that, by the way?) any day.

With that said, there is no mistaking a bad economy, and people everywhere are strapped for funds. There is less to work with, so cut backs are natural. It doesn't help we live in a priority-confused society where healthy food costs more than junk, where we mass produce pesticide-ridden produce, thus charging more for produce without the pesticide. Preservatives are now the norm, so it's cheaper to add them than to never add them at all--very confusing. We spend billions on health care and pharmaceuticals trying to fix our mess but nothing on preventative to keep the mess from occurring. And here we're applying the same failing philosophy to recession food deals. Spend less on junk (even though it will kill you) so that in the short term you can save 2 bucks and in the long term pay thousands to support the medical industry.

However, despite the fact that people have less to spend on what they call "luxuries," I feel there is a silver lining to the recession. Having less forces you to get creative, and that's not a bad thing. I am doing many things to help my pocket and my body. First, I rarely eat out. I've done this for years because I don't trust restaurant food, but now it also helps my wallet. Second, I cook my own prepackaged foods. I make all my own sauces, marinades, dressings, crackers, cookies, snacks, etc. I have become obsessed with creating my favorites I normally bought prepackaged. Mine taste better, I know what's in them, and they last a lot longer. Plus, I've got left over cooking materials--all of which saves money. Third, I use what little land I've got for gardening. If you grow your own, you know there's no pesticides and you can't beat the price of seeds. Herbs are also easy to garden and are a much better flavor enhancer than salt or MSG. Forth, I visit my local produce stands all the time. What I can't grow, I buy locally, cheaply, and purely. Lastly, I'm biking more. I love biking anyway, but it's cheaper and healthier to take a quick jaunt to the local store than to drive.

When you're strapped for cash, what you really have to do is ask yourself "What don't I need?" and find a way to get rid of those things and replace them with what is truly necessary. I've found that I actually need very little to survive, but there are two things I do not consider luxuries: my healthy food and my exercise. I must be healthy because it leads to my happiness, productivity, and quality of life. I stay healthy through nourishing foods and hard exercise--these are my necessities, so I will spend my money on those. Is a special dress a need? Is an I-Pod or a new pair of cool sneakers or the latest video game or a housekeeper a need? When you can reprioritize and find true happiness without the superficialities, you've beaten the recession!

Click on picture to learn about me, Rebeca.

Wherever Wellness, LLC. is a member of the Brevard County Chamber of Commerce, The Arthritis Foundation, the American Diabetes Association, the Brevard Association of Human Services, and Young Professionals of Brevard

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