Biggest Loser 2 (Week One)

It was an exciting first week for our “Biggest Loser 2” competitors. The main priority was to get them all moving, and move they did—twice a day, morning and evening.

We asked everyone to at least walk a mile every morning. This takes just 20 minutes for most people. If they wanted to do more, they could. The purpose of this was to get their metabolism going, and start them burning more calories throughout the day.

They also used the 13 station strength circuit three evenings a week (Mon, Wed, Fri), and did a more rigorous cardio workout on the other evenings (Tue, Thur, Sat). The differences were pretty amazing, even after just one week.

After the weigh-in, we had our first boot camp workout (ask any of them—this one’s a killer). The purpose of that is to burn a bunch of calories (keeping them moving), and to teach them they’re capable of doing much more than they ever imagined.

The mistake people make is getting settled into a routine and never change it up. If your body can already do it, though, there’s no reason for it to change. If you want to lose a lot of weight, you need to keep it changing.

Next week, they’ll do the same strength circuit, but instead of normal repetitions, they’ll be doing very slow ones (5 count up, 5 count down). This makes it more difficult, and will work their muscles more.

More muscle means a faster metabolism. Muscle needs a lot more energy to operate than fat does. If you look at a muscle cell under a microscope, you’ll see all kinds of things—it’s like a little engine. Fat cells have a simple blood supply (to get the fat in and out). Muscle is what moves you around. Fat basically just goes along for the ride.

So, if we can get more muscle on these contestants, it will make them much more efficient fat burners, not to mention all the calories burned along the way. Remember, a pound of fat equals 3,500 calories. If the contestants can burn 500 calories a day through exercise, in a week’s time they’ll burn off a pound of fat!

Now that we have them moving, next week the goal is to get them thinking about what they eat. They’ll have to fill out a homework assignment about why they want to lose weight, and also start a daily calorie log.

The bottom line (which really affects our bottom), is if you don’t know exactly how much you’re eating, you’re really guessing, and guessing makes you fat. You’ll guess high and eat too much (getting fat), or guess low and eat too little, causing your metabolism to slow down (ironically, this too can make you fat).

The only way to really know is to write everything down for a couple days to see. Once you understand how much you’re really eating, and how much you should be eating, you’ll be able to start controlling your portions—and that’s how you really lose weight.

Then of course, it comes down to the quality of what you’re eating, but I’ll talk more about that next time. Right now, let’s meet the people who stood out this week.

Tony Peel was the Biggest Loser, losing a whopping 8.4 lbs. Tony’s a correctional officer up in Danville and he went a long way to correcting his own problems. 8.4 pounds is amazing, and he served notice that he’s going to be a serious contender for the $500 prize.

Tony’s 8.4 pounds, however, were followed closely by Steve Johnson (7.6 lbs) and Marvin Hooper (7.0 lbs). The gals weren’t to be denied, though, because Shirley Fiscus lost 6.5 lbs, followed by Dawn Stewart (6.0 lbs), Susan Hooper (5.6 lbs) and Deanna Mason (4.2 lbs).

We’ll see how they do next week. Early weight loss is often water weight and muscle. As weight comes off, we hope to see a corresponding reduction in measured body fat.

A good example is last year’s winner and this week’s runner up, Steve Johnson. While he lost 7.6 pounds, he also lowered his body fat from 36.4% to 33.1%, which indicates that all of his weight loss came from fat. The next few weeks should tell the tale for the others.

"Biggest Loser 2" -- First Weigh In

Wow, did I ever underestimate the interest in doing a “Biggest Loser 2” this year! The phone started ringing the day after the last article was printed, and within a week and a half we had all twenty participants.

This year they’re competing for $500 (they each put up $25), plus an extra $100 put up by last year’s winner, Steve Johnson. If you remember, Steve lost 44 lbs last year, another 20 lbs since, and wants to take off 40 more. If someone else wins it this time, and beats his 44 pounds from last time, they get the extra $100.

Like last year, we’ll have weekly winners based on the most pounds lost. If the pounds lost are equal, we’ll look at the % of body fat lost. We’ll weigh in each Friday and publish the results early the next week. I’m also looking for some sponsors to donate the weekly prizes (we’ll give you a mention in the article).

Here are the participants: Angie Archibald, Brian Blair, Carol Laughton, Gene Rigdon, Cindy Irish, Dana Stites, Dawn Hopper, Dawn Stewart, Deanna Mason, Jack Akins, Janice Watson, Karl Degenhardt, Marvin Hooper, Myla Savant, Roger Hopper, Shirley Fiscus, Steve Johnson, Susan Hooper, Theresa Campbell, Tony Peel, and Windy Hoult.

Last Friday was the initial weigh-in, and we started with a basic fitness assessment: a one mile walk/run for time, one minute pushups, and one minute sit-ups. The one mile test went pretty well, but there were lots of groans and moans during the pushups and sit-ups.

In a couple cases, some people couldn’t do any sit-ups. That will change. In twelve weeks, they’ll all be shocked at how much they’ll have improved in each area.

This week we’ll get them started doing Level I cardio (walking outside or on the treadmill, using the elliptical, and the exercise bike), and Level I resistance training (a 13 station strength circuit) in the evenings.

They’ll also be doing an extra cardio workout in the morning or on their lunch hour to get their metabolism moving and put them in calorie deficit early. That way, all the calories they eburn during their evening workout will contribute to fat burning.

Next week we’ll talk about why building muscle helps you burn fat. We’ll also talk a little bit about eating right. You might be surprised about a few things. Stay tuned!

OUR LOCAL "BIGGEST LOSER 2"

Last week marked the return of “The Biggest Loser” to TV for their fourth season. The first show featured winners and runners-up from the first three seasons to answer the question many of us have wondered: “Have they kept the weight off?”

For the most part, they had. While some had put back on twenty or even forty pounds, it was a drop in the bucket compared to the hundred or more pounds they’d lost. So yes, I guess they were still successful.

Only a few were in the fighting trim like they were when they finished the show, and I guess that’s to be expected. The show is a competition (for money), and people probably work a little harder for money (more on that later).

All of them said that their lives had been changed for the better. They were much more active now. They were able to do things with their kids, enjoy life more, and couldn’t ever see going back.

The amazing thing was that many of them were now working with others as personal trainers and life coaches. They not only got their bodies back, they got a new life, and a chance to help others too. Two got married—to each other, and now have a baby. Two more got engaged on the show. Truly lives where changed. Not bad for T.V.

This week we’ll see the actual first show of season four, and a whole new cast of characters with something to prove, and a lot of weight to lose. I can’t wait to watch. The human drama is compelling, and they’re all going to be working extremely hard to undo something that’s been years in the making—them.

Of course, like we talked about last year, it’s extremely hard for average people to get the same results in the same amount of time. They’ve lots of advantages that we don’t have: full-time personal trainers on an isolated ranch, working out hours each day; no job to work around (at least while they’re on the ranch); a strict diet prepared for them; and perhaps most motivating, the chance to win a lot of money—how much was it?

Still, it’s going to be interesting, and like last year, I want to help another group of people get it done right here in our community. You’ll still have to go to work and take care of your kids, but I’ll give you all the knowledge you need and help push you a little bit (O.K., a lot). You’ll have to learn how to manage your own food too (but I’ll help you learn what to do). You won’t have the ranch, but you will have every thing you need to get it done.

So, do you have what it takes? Do you want to change your life—forever? Are you ready to really do this? You’ll have to be willing to lay it on the line. To take all your excuses away, we’re going to do it at no charge, just like last year with our first Biggest Loser.

Twelve weeks of help, coaching, group classes, the works—free. All you have to do is be willing to work at it. You will need to be willing to put up $25 bucks as a prize for the winner this time. I figure if we find ten people that want to change their life, $25 is pretty cheap, and we’ll put it in a bank account for the winner.

If we find ten, the winner will take away $250. If we find twenty people that want to change their life, the winner will take away $500. That’ll give you a good start on your new wardrobe. If you quit, though, it’s too bad—the $25 stays in the kitty for the winner.

Oh, and you have to be willing to let me write about it. That’s right, I’m going to write about it again. I’ll write about you. Tell your story. How you’re doing. What you’re doing.

It’ll inspire a lot of people, and maybe you too. Of the three contests we ran last year, people did SO much better in the first group when I wrote about it. It kept them motivated. It kept them working. It was quite an amazing group that taught me just as much as I ever taught them.

One other thing. You might remember our winner from Biggest Loser 1: Steve Johnson, who lost 40 pounds in the twelve weeks. A year later, he’s lost another 20 pounds, and is down a total of 60 pounds from where he started.

Steve wants another crack at it. He wants to take off another 40 pounds. I guess he figures he’ll work harder if you’re working too. He wants it bad enough to put up an extra hundred bucks to the winner, if they beat him this time and beat his original 40 pounds.

So there you have it. If you didn’t make the show, this your chance, right here, right now. What are you going to do about it? To qualify, you have to be seriously overweight, and seriously want to change your life forever. Let’s do this thing together. Let me know.

Turning The Corner

The long hot summer’s coming to a close, and like clockwork, I’ve seen quite a few people back in the gym, picking up where they left off at the start of the summer. Much of their time has been spent taking care of kids, driving back and forth to practices and attending games.

Now that the kids are back in school, they’ve got time to get back at it. Several told me they just couldn’t take it anymore, and had to make a change. Some said “it was just time.”

One said that his heart would race just going up the stairs and he was tired of feeling that way. With a family history of heart disease and diabetes, he felt he couldn’t wait any longer. It was this, or a heart attack. He’s probably right.

Others found the weight they lost last spring. They weren’t really looking for it but it showed up anyway. Now they’re back to deal with it. I love the intensity on their faces when they talk about it. I love the fact they show up, even more.

One woman was here 5 days this week. That’s the ticket. That’s going to get it done. And that guy that was sick and tired of being sick and tired? I think I saw him 7 or 8 times this week. Doing what I suggested. And he feels better too. He said it was the first time in a long time that he felt good.

I think part of it is that it feels good knowing you’re doing something good. It’s kind of like giving at church or to someone who happens to need a little help. When you can do it, it just feels good. It’s great motivation and can help you turn the corner.

Someone else I love has turned a corner, too. After losing her mother last spring, she’s been kind of swimming in a fog. Feeling like not doing anything; not even wanting to be around people.

She’d been a 24-7 caregiver for her mom for 10 years in our home. It was understandable, amazing really. It takes time to deal with any loss like that, much less when someone is that close for all those years.

Her garden had overgrown and was way out of control. Her daily walking regimen was gone. For six months, life was about hanging on, for a season, trying to make sense of things. She told me she was also dealing with the shame of knowing things were out of control, and not doing anything about it.

But the season finally turned, as they all will, if we’ll let them. She got disgusted with the garden and last week spent four mega-days weeding, pushing wheelbarrows, re-mulching, and doing other gardening things. Even the cats were keeping their heads down. Now she’s on the warpath with weeds anywhere else on the property.

And then she asked if I minded if she got up early and started walking. Like I’m going to say no? Of course it’s fine, and no, it won’t bother me. I’m ecstatic. I’m getting my wife back. And more importantly, she’s getting herself back. Finding what I’m coming to call “a new normal.”

That’s what we all need to do. Get ourselves back. Get our bodies back. Find a new way of dealing with things. I keep thinking about that Zig Ziglar statement, “If you do what you’ve always done, you’ll get what you’ve always got.” And how it’s insanity to keep doing the same thing expecting a different result (Albert Einstein).

Something’s got to change to make it better. Maybe it’s giving something up. Or getting back up. Picking up where you left off, or trying something new. What do you need to do this season? Is it your time yet? Why not find out? Just…start something. Start. Just…start.

The 300 Workout (part 2)

Last time, I told you about the latest thing to come along in exercise and fitness: “The 300 Workout.” If you’ll recall, after four months of training and filming, the actors and stuntmen from the movie “300” participated in a fitness test made especially for them:

· 25 Pullups
· 50 Deadlifts (135 lbs)
· 50 Pushups
· 50 Box Jumps (24”)
· 50 Floor Wipers (while holding the 135 lb bar)
· 50 Dumbbell Cleans & Presses with a 35 lb DB (25 on each side)
· 25 Pullups

The idea was to do as many reps of each exercise as they could, in a row, without stopping. So, my son and I decided to try it too. Since we’d already been hitting it pretty hard, we figured we could handle it if we adjusted a couple of the weights down a little bit. Plus, we figured we’d try it a couple weeks in a more relaxed fashion before doing it against the clock.

First of all, 25 pullups is extremely difficult. We’d worked up to where we can do around 20 or so. Then a quick break to change grips, and we finally squeezed out the last few reps.

For the deadlift, we really cut the weight down, because this is 50 reps! We started with just 85 pounds, increasing it 5 pounds every week. On the dumbbell clean and presses, we started with a 20 pound dumbbell—15 pounds less than they did in the fitness test—also increasing it 5 pounds each week.

We did it first thing on Monday mornings, in place of our usual workout. The first three weeks were tough, but doable, especially since we weren’t really going against the clock yet.

We also ramped up our other workouts to include more exercises like 50 tractor tire flips, 50 jumping pull-ups (you’ve got to try these to believe it), 50 jumping squats (bar only), and so on. Basically, we’d set up 6 or 7 different stations in a circuit and rotate through them.

Last Monday, Chris and I, and another training partner decided to do the 300 workout for time. Since we were going against the clock, we did it one at a time so we could really push through it, and provide some motivation for each other (we were going to need it).

The 25 pullups went pretty well. Chris got 24 and then one more with a quick change in grip. By this week, we were deadlifting 95 pounds—not much if you’re doing sets of 10—but quite a lot when you’re trying to knock out 50 in a row without stopping. This was pretty tough, but he made it through with a couple short breaks to change his grips. As expected, he knocked out the 50 pushups and then started on the box jumps.

By this time, it had become a cardio workout too, and he was really breathing hard, and slowing down. We kept him motivated, though, and he got through all 50 and went on to the floor wipers. At this point, you’re really glad to be done with the jumping.

When he got done, he was really getting tired, but it was time to start the 50 dumbell clean and presses. This week, we were up to 30 pounds, only 5 pounds off from the weight they used in the actual test. It took a couple breaks throughout, but he made it.

Finally, he went on to finish with the pullups. Earlier in the workout, it only took him 2 quick sets to get his 25 reps, but here it took him quite a bit longer after all he’d been through. Still, he made it through, and we stopped the clock at 18:58.

This was really a great performance, and right around the times posted by the main actor in the movie “300” and the trainer who came up with the test! Then it was my turn. Wow. All I can say is that you’ve got to do it to see how intense this really is.

I got the 25 pullups in short order. The 50 deadlifts, and 50 pushups too. Then came the 50 box jumps. It was ridiculous! By the time I ground out 25 of them, I was puffing like Thomas the Train Engine, and needing motivation big-time. Still, I kept going (slowing down with each jump), and got through them. I remember wondering if it was possible for my heart to actually explode.

The 50 floor wipers weren’t too bad, since I got to do them lying down. I picked up quite a bit of time here, and on the 50 dumbbell clean and presses too, since I was able to do them straight through.

The last 25 pullups were insane. Where before I got 22, and 3, this time I got seven! I had to do the rest of them in quick sets of 2, and it was pretty extreme. By the time I inched out my last one, they stopped the clock at 16:59 and I just sat down for a few minutes.

Honestly, I’ve never felt anything like this, and I make it my business to try goofy things, all the time: 50 tire flips, 800 yard (half mile) repeats for speed, 2 marathons, and all the other crazy things we’ve done.

Like I said last time, this routine is only for people who are already quite physically fit. If you’re not quite ready for the full workout, you can modify it by lowering the amount of weight, or lowering the number of repetitions, or even changing some of the exercises.

For now, we’re going to keep doing the routine on Mondays for another two months. I wonder if it’s possible to break 15 minutes? You never know!

The 300 Workout

I had another interesting experience this week. My son and I have been working out together for a year and a half, and we’re always looking for the latest ideas. If there’s a way to challenge ourselves in the weight room, on the mat, or out on the road, we’ve probably tried it.

He’d recently seen the movie “300” with his wife and was telling me about the workout routine the actors used to prepare for the film. Since they were portraying Spartan warriors defending Greece against an overwhelming Persian force, they had to look and act the part.

Featured in a recent issue of Men’s Health Magazine, the “300 Workout” was a specialized fitness test created by the actor’s fitness trainer. A difficult routine by any standards, it assesses overall muscular endurance and conditioning—critical things needed in any good Spartan warrior!

When I train clients, I take them through 4 levels of workouts. Level I is pretty basic, with low intensity cardio, and circuit training on a series of weight machines. It’s a good way to get someone started, and build up some basic muscle tone and endurance.

Within 3 or 4 weeks, I like to move them into the Level II workout with free weights replacing the machines. The body uses more stabilizer muscles to control the weights, and it also provides a great workout for what we call your core—your abdominals, obliques (sides), and the muscles that make up your lower back. We also pick up the pace of the cardio.

By the end of week eight, it’s time for Level III. It’s important to always keep switching things up so the body never really gets used to the workout stimulus. This is what keeps you improving. If you can already do it, your body has no reason to change. That’s why you always want to mix it up, and challenge yourself.

On Level III, we’re doing even more core exercises, and starting to add exercises that work more than one muscle group at a time, like doing a barbell clean, jerk and press motion. Or squats with shoulder press. Or deadlifts or walking lunges with a curl and press. These compound movements are more difficult, and require more muscles to fire to help keep you balanced.

Another principle is to put as many movements on an exercise ball as possible to make them even more unstable. This causes you to have to use even more core muscles to keep things stable while you’re doing the exercise. This burns more calories, and whips you into shape in a hurry.

On the cardio side of things, Level III also means high intensity interval training, where after a good warmup, you alternate rest breaks with intervals where you push yourself really hard.

By the end of 12 weeks, people are usually ready for Level IV workouts. The bulk of these exercises come from the Level III routines, but there’s no break, and in between sets, you’re doing a bunch of other different core exercises like planks, side planks, ball crunches, ball knee-ins, ball pikes, and woodchoppers! The workouts are pretty tough, because you never stop moving, and you’re burning a ton of calories.

At this point, the cardio is more intense, too. By now, many people are jogging, even if they’ve never ran before. They’ve often lost 20-30 pounds, and are feeling great. It’s amazing how good you can feel when you don’t have to move as much weight around.

By now, to provide new challenges, we’re doing a lot of different body weight exercises. I’m also doing goofy things like rope pulls, tire flips, and encouraging them to run a 5 K race, or do a bike rally. If they’re in Taekwondo, or Jui Jitsu, I’m encouraging them to try a competition, or work toward a next higher rank.

Here’s where the 300 rep Spartan workout from the movie comes in. After four months of training and the actual filming, their coach came up with a new fitness test for them. So, we decided to give it a try, too. To go along with the movies theme, it’s 7 exercises in a row, without stopping, if you can, for a total of 300 reps.

· 25 Pullups
· 50 Deadlifts (135 pounds)
· 50 Pushups
· 50 Box Jumps (24”)
· 50 Floor Wipers (while holding the 135 pound bar)
· 50 Dumbbell Cleans & Presses with a 35” DB (25 on each side)
· 25 Pullups

The idea is to do as many reps of each exercise as you can, in a row, without stopping. If you have to take a break, try to hit it again as soon as possible, because you’re also working against the clock.

BE CAREFUL, this routine is really only for people who are already quite physically fit. If you’re not quite ready for the full workout, you should modify it in several ways: by lowering the amount of weight, or lowering the number of repetitions. You can also use other similar body weight exercises instead.

For more information, and even videos on how to perform the exercises, go to www.menshealth.com. Then, search for the “300 Workout.” Next time, I’ll tell you how we did!

Time Passes Either Way

I’ve been thinking a lot about fitness for the past few years. Trying to understand why some people can do it and others can’t. Some keep at it until they cross the finish line, and others never seem to get out of the starting blocks.

Sure, for some, it’s easy. They were fit when they were younger, stayed active, and never really got out of shape. But these are the exceptions. For most of us, if we were active, somewhere along the line, things changed, and we quit moving.

Like the high school athletes that didn’t get a scholarship, and so they quit playing in college. Then they got a job, got married with children, and had even less time on their hands.

And even collegiate athletes aren’t immune. Once they stop competing, and start their lives, they’re much less active, but usually keep eating like they did when they were competing.
Time has a funny way of catching up with us. It seems to take so long getting there, but when we look back, it’s all a blur, and it went way faster than we thought.

It’s no wonder we’re caught off guard. Our metabolisms slow down; we lose muscle tone, and all the while, we’re getting fatter, without really changing our weight. Then we get so busy, that when we finally stop to take inventory, we’re like…where did that come from?

Then we have the people like my pastor Jon, who finally got tired of being tired. In less than a year, in his 50’s, he’s lost over 65 pounds. Here’s how. He started watching he eats, and started walking and riding his bike, and coming up to the gym and lifting some weights. That’s it! That’s his secret. He watches what he eats, and gets regular exercise.

The irony is that when people he hasn’t seen for awhile run into him now, they wonder if he’s sick. If he’s sick! We’ve got it all messed up. It’s backwards. When people run into us and we’re overweight, they should be wondering why we’re sick that way! Not when we’re thin.

Sure, we’re all designed to be a little different. For some, it’s pretzel thin (called an ectomorph). Others will tend to be more muscular (mesomorph), and still others will tend to be bigger boned, and can be on the rounder side, a little more soft and fleshy (endomorph).

Whatever your body type, you can still be close to your ideal lean weight. Anything over that means your body has to work much harder than it needs to, just to get around. No wonder people feel sick and run down all the time, and have back and knee problems. It’s all that extra weight they have to carry around.

Lately, I’ve been seeing more and more obese people with motorized carts that help them get around the store. It’s nice that they can get out and about now, but it might just make the problem worse for them. By eliminating walking altogether, they could be consigning themselves to a life in that chair. A life without movement.

Now, I’m not accusing overweight people. Certainly, some of them have had some serious physical problems. But I know several chronically obese people that have had enormous health complications because they’re obese. Just last week, I watched a special that showed one morbidly obese individual who loved to eat, and wouldn’t stop.

And in most cases, they don’t have to stay that way. It’s almost never too late. I’ve seen people lose 80 and 100 pounds, over the course of a year. Many people have lost 50-60 pounds, and even more have lost 30-40 pounds. The rest of their lives can be completely different.

It doesn’t mean it’s easy. Of course not. You’ve got to take your hand off the fork and step away from the table. Make a decision to quit eating the junk—you know what’s good for you and what’s not. Quit eating the things that aren’t.

Start eating things that are good for you, like fruits and greens, and whole grains. Knock off the pop, and start drinking more water. You’ve also got to sweat, and even hurt a little, to take the weight off.

Finally, you’ve got to quit blaming other people, and quit blaming your circumstances. You’re not too busy. Remember when I wrote about the woman who jogs, pushing a baby carriage with twins, with two dogs tied to leashes running on each side? I saw her again earlier this week. She’s removed all your excuses. If it’s important enough to you, you’ll find a way.

Sometimes when people lose 50-60 pounds, I’ll have them go back and pick up a couple dumbbells that equal the weight they lost. Or put a couple weight plates in a backpack and then put it on, and walk around for a little while.

It’s always the same. They’re amazed at how heavy the weights feel, and can’t wait to put them down! But so many others are still walking around with that weight, because it’s still a part of them—they can’t put it down.

You have an ideal weight. You were designed to be that way. You were made to move, and to enjoy movement. It’s possible to get there.

For some of you, it will take a little longer. Some of you can do it in 3 or 6 months. It might take some effort, and giving a few things up, but think about what you could gain. Are you ready?

Time isn’t very forgiving, and another year will pass, whether you do it or not. The question is, how do you want to look and feel when you’re looking back?

What Kind of Trip Are You Taking?

I had a great experience this past weekend. It was the 2nd Annual C.A.M.A. Bike Road Rally, and my first time to be part of a big bicycle event like that (C.A.M.A. stands for Coalition Against Meth Abuse). Ever since watching the Tour De France last year, I’d been itching to be part of a pelaton.

My son-in-law T.J. and I had been preparing a little bit: a 26 mile ride to Brocton and back, and then a 45 mile ride home from Fox Ridge State Park the weekend before the rally. I’d also been riding back and forth to work occasionally, doing what I call “Time Trials.” It makes me feel like the riders I see on TV. Of course, their time trials are going 30 mph for an hour! Still, the fast 8 mile sprints helped a lot to build my strength.

It’s amazing how much wind makes a difference. My best time with the wind behind me is 19:10 for the 8 mile “time trial,” about a 24 mph average. On a bad day into the wind (usually the trip in), it can take as much as 35-38 minutes, nearly twice as long!

The C.A.M.A. rally was a 40 mile trip from Twin Lakes in Paris, to Mill Creek over and ending at Lincoln Trail State Park on the other side Marshall, IL. Just like with the St. Louis Marathon my son and I ran this Spring, I was really surprised to see how many people were there participating.

There were quite a few accomplished bikers in their 50’s and 60’s, and a bunch of teens, and everything in between. For some, this was their distance ride ever. For others, like my friend Doug, who took off and never looked back, finishing first, it was a pretty easy ride.

I was really impressed with one rider from Marshall named Don. He actually rode over (on the bike) before the rally, and then rode the rally, too. Oh, and he gave blood the day before! What impressed me most, though, were the new riders—the ones who’d never done anything like that before.

Some of the new riders just did the first 20 mile leg to Mill Creek. Others went ahead and tackled the tougher second 20 mile leg from Mill Creek to Lincoln Trail. In each case, they were challenging themselves, and growing as a result.

And that’s the main point this week. It’s not the destination that really counts in the end. It’s the journey. Sure, it’s nice to get to Lincoln Trail, but what’s nicer is to know that you had what it takes to make the trip. You also get to enjoy some great scenery along the way. Kind of like life.

What kind of trip are you taking? Is it the same old thing, going down the same old road? A sage told me once that “If you do what you’ve always done, you’ll get what you’ve always got.” So what are you getting? Maybe it’s time to try something new!

Follow The Plan

So I’ve been thinking, why do some people seem to get what they want, and others don’t? Why do some seem to get all the breaks, and others don’t? I mean, is it just luck? Good genes?

Or is there something else going on. Could there be a behavioral component to success? Is it possible that some people just do certain things that make them more likely to succeed?

This might not seem related to fitness, but stay with me. One book called “The Millionaire Next Door” by Thomas J. Stanley and William D. Danko, looks at hundreds of self-made millionaires. Stanley and Danko’s study showed clearly that most of the millionaires did very specific things along the way.

They never spent more than they earned. They always saved. They kept things longer. They tended to live in the same house all their life. They drove their cars longer and usually never bought a brand new one. Instead, they’d buy one that was a year or two old.

They tended to stay married to the same partner. They were very conservative in their approach to investing, and very disciplined about putting money away. They were committed to it.

Remember, these are self-made millionaires. They started with nothing, and worked their way up. They made their money doing different things, but each had the same things in common.

Now let’s look at fitness. Have you ever seen a fat sprinter? Not for long, right? What about runners? There were thousands lined up for the St. Louis Marathon this year; all different types, but fat? None.

What’s it take to run a marathon? To make it, most people need to train 3-4 times a week. Your first running day (Tuesday) is speed work; running 400 or 800 yards at a pretty fast speed. Walk for 2 minutes, and then run another quarter or half mile. Start with 4-6 repeats and work up to 10-16 times if you’re doing 400’s. Start with 2-3 repeats and work up to 5 or 6 if you’re doing 800’s.

Your second running day (Thursday) is a tempo run; several miles at just under your race pace, keeping strict time. On Saturday or Sunday, do a long run. Start at 5-7 miles, and work up to 24 miles. Try to stay at a comfortable yet brisk pace the whole time. A lot of runners use distances like this: 7 miles, 9, 11, 13, 8, 15, 17, 10, 19, 21, 10, 23, 14, 24, 10, 8, Race Weekend.

You can also do a light recovery run, about 3-4 miles at a relaxed pace, and have a couple cross-training days where you do other things, like weight training. You also need a couple rest days.

To be successful, you need the discipline to do this for 3-4 months. Much less, and you probably won’t make it.

Another consideration is to start small and work your way up. I’ve been running about a year and a half now. At first, I had to run a little bit, and walk a little bit. Then I got up to a mile, then two, and then three. Now I rarely run less than three miles.

Unfortunately, I’m not yet on the millionaire list, but I have run two marathons now. The first time, I didn’t follow the plan, and didn’t make it running all the way. This time, I took an hour and a half off my time with no injuries, and worked out the next day!

So, to become a “Millionaire Next Door,” we need to be disciplined. Quit spending more than we earn, quit trying to impress people, and start putting a little away. A little turns into a lot, and if we’ll do a little now, we just might be worth a million bucks someday.

It’s the same thing with your health. If you’ll just get out and exercise 3-4 times a week, who knows? You might never run a marathon, but you could if you want to. And even if you never do, I bet you won’t be fat.

The Journey

I had a conversation with a good friend of mine sometime ago. Now he’s a big guy, but he’s still carrying at least 80 pounds more than he needs.

Of course, this raises his risk of developing onset Diabetes (Type II), and heart disease significantly. It also makes his life much harder than it needs to be.

For years now, I’ve talked about him doing the things he needs to do to take that weight off. For years, he’s come up with reasons not to. Now, it’s cost him another promotion in rank, for the 3rd time.

Basically, his argument is that as a salesman, he’s on the road a lot, and he’s very active in church. When he’s home, he needs to focus on things there. So, he really doesn’t have time to do what it takes to get it done.

I’m all about being active in church, and spending time with family. I even understand the difficulties presented with being on the road. As a singer/songwriter (one of my other hats), I travel quite a bit too.

Frankly, I was stymied. I’d already made all the arguments. When I travel, I visit the Y or a gym where I’m going. If the hotel has a fitness center, I use that. If I’m in the boonies, I go out for a run and do pushups, situps and squats in my room.

If he can drop the weight, he’ll have more energy and ability to do more at home and church. We can do so much more, when we feel better. If he reduces his risk of diabetes and heart disease, he’s really serving his family.

This weekend, I was re-reading a book called “Wild at Heart” (John Eldredge) for the fourth time. Basically, men are made with a warrior’s heart, most alive when discovering new lands, slaying dragons, and fighting for the hearts of fair maidens.

And maidens? They are most alive when they know there is a true love; one that pursues them, willing to do battle for their very heart. Both are made in the image of God, and both display his character.

If you doubt this, as Eldredge points out, note the feelings that well up deep inside us when watching movies like Braveheart, or the Patriot, where a man must overcome great odds, fighting for right, and is found capable. That’s what we want.

And if you’re a lady, how do you feel when you see the extent to which someone will fight for her heart; to do whatever it takes to win not just the battle, but her.

It may not be politically correct these days, but I believe both of these desires live deep within all of us. If we’ll have the courage to stop and think about it, we’ll finally learn who we really are, and who we’re supposed to be.

Life is like a journey, a marvelous adventure, unfolding like pages of a novel before us, and we all have our own pages to write as parts of the bigger story. You are the co-author of your own chapter, too, and what’s written on those pages is largely up to you.

Like most journeys, though, you can only take so much with you. Sometimes you have to just get on board and go where it takes you. You’re old baggage doesn’t fit where you’re going. It’s going to take new clothing, new ideas.

I finally realized that there was something deeper keeping my friend from addressing what would be obvious to anyone else. Like the lion in the Wizard of Oz, he’s lost his heart, and doesn’t know how to find it.

Sometimes, it takes more than we possess. There are times when all our resources still aren’t enough to get the job done. When all we can do is pray and keep going.

But once we strike out across our own desert; once we join battle, it’s when we finally feel fully alive. It’s an exciting journey, finding your heart. Have you found yours?

You've Got to MOVE It!

Is there anyone that can say with absolute certainty that they couldn’t feel any better? I doubt it, but if so, I want to meet them.

It is possible, though, for someone to be able to say they feel “great.” By the grace of God, I’m one of them.

Go through a few years of chronic “status asthmaticus” and you’ll appreciate how it feels to draw a breath without it feeling like your sucking air through a coffee straw.

Get over a few days of the nasty flu that was going around. Compared to that, you’ll feel great!

Talk to someone who lost 80 pounds and they’ll tell you they feel great. Like the Bible says, “…let us strip off every weight that slows us down…” (Hebrews 12:1). For them, life is so much easier now, than before.

As you can see, feeling great is a relative thing. No, not your extended family coming over to visit… that’s a different kind of relative thing—that may or may not make you feel great. (In my case, it makes me feel great!)

It’s how you feel when you start to feel you’re not a loser anymore. Or it’s how you feel after you become a loser, and 15 pounds lighter, notice a little spring in your step.

It’s how you feel when you look down and see your toes for the first time in 20 years. It’s how you feel when you realize that going up the stairs didn’t gas you like it used to, just a short time ago.

It’s a feeling of satisfaction that you’re doing the right thing. It’s a sense of purpose that you’re being a better steward of your body.

It’s the warm fuzzy feeling when you catch your spouse giving you the “look” that you haven’t seen for a long time, and all you did is take your shirt off!

I’ve probably way overdone it on metaphors, but you get the idea, right? Feeling great is within reach for everyone. All it takes is a little time, a little work (o.k. maybe a lot of work), and a desire to feel better.

The first step is to figure out what you want. What’s your goal? More energy? Lose 20 pounds? More, perhaps? Figure it out.

Then, get a plan together. It’s going to take action. Start moving your body. That’s it. Just start moving. Join the Y. Join Curves, join a gym. Buy a treadmill. Walk a mile first thing every morning.

I love what they’re doing at a local grade school with their walking program. A bunch of kids have committed to walking at least a mile a day after school. Teachers too!

Start lifting some weights. Put some muscle back on that body. Everything gets easier with a little more muscle. You’ve got more strength to do the things you want to do.

Studies show that people in their 80’s can improve muscle strength and endurance after just 6 weeks of working out! How much more so, for you, if you’re only in your 30’s or 40’s, 50’s, or even 60’s?

Pick a sport. Try it. If you don’t like it, pick something else. Enjoy the process. You don’t have to be Nadia to enjoy learning gymnastics. Or fight in a cage to enjoy learning Jui Jitsu. Trust me. I’m doing both, and it’s a wild ride!

You want to feel better? Or better yet, feel great? Start moving. Like the song says, “You’ve got to move it move it. You’ve got to move it, move it. You’ve got to move it move it. You’ve got to…MOVE IT!”

What's Up With Us?

Why do we keep doing things the same way, even when they’re not working? Why do we keep doing things we know will harm us, like smoking, excessive drinking, and overeating?

Why do we start another exercise program, thinking, “this time we’ll keep doing it,” only to let other things pull us away, after just a few weeks?

Why do we buy an Ab Lounge™, Bow Flex™, Skiers, Treadmills, Exercise Balls, and then let them sit there collecting dust in the corner?

Why do we say we’re going to make changes, and even make attempts at it, but then give up, again? What’s up with us, anyway?

In his seminars, success coach Anthony Robbins talks about how people sometimes sabotage success. Afraid of the consequences if things do change, we’ll do things to insure that things don’t change.

I think that sometimes, that’s true. I also think that sometimes, we just get lazy and comfortable in our ways. We take the easy road.

The bible gives us another perspective: “No matter which way I turn, I can’t make myself do right. I want to, but I can’t. When I want to do well, I don’t. And when I try not to do wrong, I do it anyway… Oh, what a miserable person I am!” (Romans 8:18-24).

Ever felt that way? Me too. And come on. We know right from wrong. We know when we should be doing something, and when we shouldn’t be doing that other thing.

It’s time to step up and make some changes. To start doing the right things. Look at it this way. A change is gonna come, one way or another. Ultimately, everybody ends up six feet under. So how do you want to go?

Time is going to pass, whatever you do. Ten years, twenty years, thirty years; whatever time you have left. How will you spend them?

Personally, I’d like to be productive till the end. Studies show that people in their eighties can improve muscle tone and strength, after just six weeks of training!

I’d like to have them telling me to slow down, worried that I might hurt myself. Maybe go skiing with my grand children.

I’d like to be like Moses, or Aaron in the Old Testament. God told them that it was time, and he was going to “gather them” to their people.” That’s how I’d like to go. Not in a bed somewhere, unable to do even the basic things to take care of myself.

Sure, bad things happen to good people, and accidents and disease can strike anyone. But it’s also clear that there are many things we can do to reduce the risks.

Certain foods help fight cancer. Other foods reduce the risk of heart disease. And everyone knows they need to exercise. Next week, I’m going to start a list of things you can do to turn things around. If you do them, you’ll start feeling better. You might even look better, too? Interested? See you then.

Taekwondo for Exercise...and More!

As a senior Taekwondo Master and instructor of many years, part of my responsibility is to attend regional and national tournaments and help out with the judging. This weekend, we took a group of kids and adults to a tournament about an hour away.

One of the benefits since becoming a Master last year, is that now I don’t have to judge all day. After judging the Black Belts first thing in the morning, I was free to walk around and watch our students. This was great, because I could see how they’re doing, and help them figure out a plan for their training afterward.

It also gave me time to reflect on several things. First of all, the fact that there were over 600 Taekwondo competitors is amazing. Sure, more than half were kids—there were 22 Orange Belt Tiny Tigers in my grandchildren’s ring alone, before they split them up.

That was amazing. Here they were, at the age of 3, 4 and 5, and they were out there doing something good for both their body and their mind.

Not only did they have to do their moves (physical), but they had to get up in front of the parents and all the other kids too (mental). I bet they’ll be pretty healthy and be pretty confident too, as they grow up.

There were hundreds of kids all brought together to compete in their art of Taekwondo, which means “kicking, punching way.” An oriental art, originally from Korea, Taekwondo has become extremely popular in the United States of the last several decades.

Known for its dynamic kicking techniques, and strong blocks and strikes, Taekwondo is also known for helping kids and adults improve their life skills, like courtesy and self-discipline.
It was pretty evident that it’s working, as all the kids and adults waited patiently for their chance to compete. Then, they handled themselves with courtesy and respect during their competition.

With my new freedom, I was able to observe our adults in competition in several different rings as well. It’s always fascinated me on how people deal with pressure. That’s one of the main reasons I’ve loved competing over the years.

They say the number one fear in adults is public speaking. Imagine getting up in front of a group and doing a physical demonstration all by yourself! Or point sparring with someone, with just two minutes to get more points than they do.

In all the adult rings, whether they were colored belts or black belts, I didn’t see anyone seriously overweight. Sure, some were in better shape than others, but usually, they were all pretty fit. Again, I think these people have a good chance to stay healthy.

For them, it was Taekwondo. There are plenty of other activities, though. What are you doing? Better get started with something!

Time Flies

I never cease to be amazed at how fast time flies. One moment you’re worried about teenagers; the next you’re holding grandchildren. It's been a half a year since I've posted to my own blog!

It’s stunning how quickly things can change. Blink twice and your whole life can be different. I mean, look back. Did you ever think things would turn out this way? Did you expect to be where you are right now?

When we’re going through the fire, it seems to take forever. With a little effort and a lot of faith, a year or two later, things can be completely different. So can you.

We need to start thinking about the big picture. That doesn’t mean we don’t do the little things we should do every day. It just means that we might take a wider view of things.

Start seeing things how they can be, instead of just looking in the mirror. The bible says “Faith is the substance of things hoped for, and the evidence of things not seen.”

Sure it’s important to see things as they are. Otherwise it’s called denial. But what you’re seeing or might be feeling doesn’t always tell you everything you need to know. It’s not that it isn’t real. It’s just that there might be something even more real.

Last year, I took up running with my son, and we’ve been training for another marathon this coming April 15th. We do speed work on Tuesdays, a 30 minute recovery run on Thursdays, and the dreaded distance run on Saturdays. This weekend it was 15 miles!

Even though I’ve done it before, there were a bunch of times Saturday, when I was thinking, how do you go from 15 miles to 26? I wanted to just slow down and quit running.

But that’s why you train. It’s what gets you to the next level. We did 7 miles one weekend, then 9 miles the next, Then 11 miles, 13, and last Saturday, 15 miles. Next weekend, it’s 17 miles, and so on.

Of course it’s really hard today, but if I just follow the program and don’t have any injuries, God willing, in a couple months I’ll be ready. My endurance will be greater, and I’ll be ready.

I probably won’t ever be a running machine like my son, but if I’m faithful and keep at it, I’ll be better than I am now. I’ve got to keep the big picture in mind.

Another strategy is to break things up into smaller chunks. If it’s too big to even think about, do what you can, and don’t worry about the rest. Just do the next important thing.

If you have a lot of weight to lose, and you’ve tried and failed, don’t think about losing 80 pounds. Think about your next workout. Get to the gym.

Think about making better food choices the next time you sit down to eat. Break it up into what you do tomorrow, or next week.

Around 10 ½ miles, I just couldn’t see doing 15, so I started focusing on finishing that mile. Then I started number 12, and just thought about getting through that one. It was tough, but it worked.

I had a nice surprise when I got to mile 13. After all that pain and trouble, it turns out my time was 2 ½ minutes faster than the last half marathon last November. I was actually doing better!

Well now. That helped. The last 2 miles were much easier. I guess I was so close to the goal now, that if I did 13, what’s another 2 miles? You get that close, you know you can go the distance.

I did another mile and got to number 14. Only one left. Ten more minutes. Sure it hurt, but it didn’t hurt any more. I remember thinking…you know, 17 won’t be that bad.What’s your big picture? What do you see in your head when you dare to dream a little bit?

Choose Life

Why don’t we do what we should? Why do we do what we shouldn’t do? Of course these questions go way deeper than just eating wrong. They’re as biblical as the time God told us Life and Death was set before us—and to choose life!

If we could figure this out, we could make some real changes. Most people know what they’re doing. I hear it all the time… “I know I need to eat better, but… .” Or, “I know, I need to get moving, but I’m just so busy right now.”

Smokers keep on smoking even though they know what the risks are. We know we need to get rid of that spare tire, but we just don’t seem to do it. It’s like we’re still teenagers—nothing’s ever going to happen to me—until it does. But we’re adults. We should know better! Maybe we just don’t want to think about it. So, I’m going to stick my neck out and give you the skinny on a couple of things.

1. Keep eating all that junk food and you’re going to get fat and clog up your arteries. You’re risking heart disease, diabetes, and you’re going to have to keep buying bigger pants!

2. Keep drinking all that pop and you might as well be injecting sugar into your veins. You’re going to have low energy, and you’ll never know how good you could really feel!

3. Keep eating foods with trans fats in them, and we just might read your obituary. Have you noticed how many people seem to be having heart attacks and triple bypasses in their 40’s now?

4. Keep eating like birds (ladies, this means you), and your metabolism is going to slow down to next to nothing, and instead of losing weight, you’re going to keep it on! Of the hundreds of women I’ve worked with, 9 out of 10 weren’t eating enough.

5. Keep going back for more (guys, it’s your turn), and your belly’s going to stick out till you can’t see your toes. This makes lots of things hard to do. But it might not matter, if you have a heart attack—you won’t be able to do them anyway.

6. Don’t eat your fruits and greens, and you’re going to get sick more often, feel run down, and even have a hard time going to the bathroom (if you know what I mean). This is huge!

I could give you more, but I’m already feeling kind of guilty. I’m supposed to be positive—you know, like “Come on! I know you can do it.” But, some of you aren’t doing it! What’s it going to take to get your attention?

Here’s the truth. You can make some changes now and feel much better. Or, you can wait until you have to change and it will be really hard. Or, you can wait until it’s too late. As always, it’s up to you. As for me, I’m going to choose life. I hope you do too!

It's What We Eat!

Last week I shared a couple of great success stories that highlighted their commitment and vision. This week I’d like to give you another success story, but from the food side of things.

I’ve a client who’s a Black Belt student from years ago, who also used to be an aerobics instructor. This is someone with a lifestyle of working hard to keep fit. But exercise is only part of the equation.

In recent years, she’d developed an iron deficiency. Apparently, she was borderline anemic and her hemoglobin count got as low as nine (it should be 18). The irony (no pun intended) was that the medicine was worse than the disease. She felt run down all the time, to the point where even breathing was difficult. If things didn’t improve, she was going to have to go back on the medicine—with all the side effects that go with it.

One of the things I’ve noticed over the years is that certain foods help certain conditions. In fact, if you have an amazingly healthy diet, many problems often start taking care of themselves. It’s one of God’s ways of helping take care of us. The problem is that most of us don’t take advantage of it.

For example, did you know that cherries have an amazing ability to help with inflammation? As a result, cherry extract can sometimes make a difference in patients with arthritis or gout.

So, we did an internet search and googled foods & iron. My thinking was that if she focused on eating foods that were rich in iron at every meal, maybe she’d be able to build up enough iron naturally. Then she might not have to take the pills.

She also started taking a liquid multivitamin each day. Liquids are absorbed by the body up to 98% while pills only get absorbed at around 10-20% (Physician’s Desk Reference). Again, the goal was to get more iron in her body naturally—in the way God intended.

It took 2 weeks before she really felt a difference, but she started feeling better. She got her energy back, and was able to start exercising again. She also was able to avoid taking the medicine because her hemoglobin went back up to sixteen, and her doctor said she was doing so well she didn’t have to come back for a year! A couple months later, she’s still improving.

Now, I’m not against doctors. I’m a life-long asthmatic and take several medicines daily—if I don’t, I’m in the hospital. But sometimes, medicine isn’t the only answer. Sometimes, the foods we eat hurt us. And sometimes, the foods we eat can help us. In her case, it’s helping. Lots.

How could you feel, if you just got off the junk and started eating better? If you drank a bunch more water and ate all your fruits and greens? I’m always looking for more success stories! How about you?

Do You Have The Vision?

It’s been awhile since I’ve given you a success story, so I thought it was about time. Actually, it really is about time! Time and keeping commitments. Do you take the time to work on your body? Are you really committed to it? Do you have the vision?

The following people do. In fact, when I look at why some reach their goals and others don’t, it’s that these people just don’t quit. It seems to be the difference between them and other people who struggle.

They’re committed. I can count on seeing them if not daily, then at least 4-5 times a week. They’ve made it a pattern that they just don’t break. It’s a habit now. It’s part of a lifestyle that’s giving them better health.

Today I talked with a client who told me he just hit a milestone. He’s done to 250 now! He was over 300 pounds. He looks great and feels better than ever.

He said he can’t believe it. That first day, after just one minute on the elliptical, he thought he was going to die! Now, just six months later, he’s doing 30 minutes. And not just on the beginning level, but up a bunch of levels!

He’s like clockwork. And it’s not easy for him, either. He works 3rd shift, and usually comes in after work. Sure he’s tired, but he gets it done. And you know what? He’s got more energy now than ever before. God truly made us fearfully and wonderfully. Our bodies can turn around, if we’ll just give them a chance!

I also recently spoke with another client who’s pretty happy with her progress. She’s down a couple of dress sizes, and even bought the last one a little tight so she’d have some incentive!

She says she just feels better. She can do so much more than she did when she started. And get this. She says “This is for life.” Her words, not mine. But I wish I’d said them. She’s committed. She sees it. She’s caught the vision. And I see her every morning—before she goes in to work!

In Proverbs, it says “Where there is no vision, the people perish: but he that keepeth the law, happy is he.” Another translation says, “When people do not accept divine guidance, they run wild. But whoever obeys the law is happy.” Proverbs 29:18.

There are certain laws our bodies are subject to. Eat more than you burn, and don’t exercise, and your body will run wild (get fat). Start watching what you eat, and start exercising, and your body gets better (and you get happy).

Now I’m not claiming to have a special revelation or anything but it sure seems like divine guidance to me: “TAKE BETTER CARE OF YOURSELF!” Make a commitment. Can you catch the vision?

Eat Smart, Part 4

So how much is too much? Protein? Carbs? Fat? There are so many diets, you might as well have one more to chew on. Actually, the best diet is no diet—it’s eating right. Balanced meals in the right amount.

First of all, it’s a good idea for you to count calories for awhile. You need to know what the real energy value, and energy cost of food is.

After you eat something, and then get on the treadmill to try to burn it off, you’ll be amazed at how long and how hard you have to work to get rid of just 300-400 calories. That’ll make you think twice before putting those _________________ (fill in the blank) in your mouth next time.

It’s also a real help if you know the approximate values of foods, so you can keep your meal portions about the right size. This will go a long way toward helping you lose weight, if that’s your goal.

Medium size women need around 400 calorie meals for breakfast, lunch and supper, and 2-3 snacks around 150 calories. Men need around 500-600 calorie meals, and 300 calorie snacks to lose weight.

So for meals, if your protein serving (fish, chicken, lean beef) is about the size of your palm, it will be about 3-4 oz for women, and 5-6 oz for men. That’s around 200 calories for women and 300 calories for men. Sorry guys, you’re just not going to lose weight eating that 16 oz Big Daddy Porterhouse special!

Your starch should be about 100 calories for women. Examples would be half a baked sweet potato, or half a cup of baked beans or whole grain pasta. Men can have a little more.

That leaves about 100 calories for fruits & greens. A great example is a medium mixed salad with all kinds of different greens: Iceberg lettuce, spinach lettuce, carrots, cucumber, onions, red pepper, green pepper, tomatoes, and 2 tbsp low fat dressing.

Once you have a few weeks under your belt, you’ll have a pretty good feel for everything, and it’s much easier to know how much to serve. That’s right—serve it in those amounts! Chow down and then walk away. It’s enough, and if you’re eating all your meals and snacks, you’ll be satisfied.

If you’re eating balanced meals (Protein, Starch, Fruits & Greens), and taking an Omega-3 fatty acid supplement, you don’t really need to count anything, other than hitting your daily target.

For me (active, 44 years old, 185 lbs & around 10% body fat), if I stay at 2400 calories a day, I’ll cut some fat. If I stay around 3000 calories, I’ll maintain. That’s good to know. So, how much do you need? Have you thought about it?

Eat Smart, Part 3

For the last couple of weeks, we’ve been talking about how to eat right. As you recall, it all starts with a good, healthy breakfast. Unless you had the late night munchies (we’ll save that for another discussion), you’ve been fasting all night. Now it’s time to get your engine started.

You also learned you need to have a high quality starch, whole grains—for long lasting fuel; a low fat source of protein—for building muscle and bone; and some fresh fruit—for quick energy to get things going.

This applies equally to lunch and supper, but you can switch from fruit to greens—to get your vitamins and minerals. Some diet experts also recommend you leave off the starch at suppertime focusing more on protein & vegetables—a Mediterranean diet.

But what happens when you get hungry in between meals? Or if the meals are too big? Or worse, when you have a “train wreck”—like those donuts they brought to work, the mega candy bar from the gas station; or worse, that plate of chocolate chip cookies lovingly made for you by your wife!

The problem’s pretty simple, really. It’s a matter of fueling up more often. If you want to avoid train wrecks, you have to eat smaller meals with snacks in between. If you find yourself reaching for something, it’s because you probably do need something. What you have to do, is control what that something is! You’ve got to plan it out by having healthy snacks around.

Snacks should be about 150 calories for women, and 300 calories for men (sorry ladies). They should have protein—for building muscle and bone, and carbs—for fuel. The carbs can be complex like whole grains, or simple, like fruits.

Here are some great snack ideas for you. Slice up an apple with 1 tbsp of peanut butter (men can have 2 tbsp). Eat some fresh fruit with low fat yogurt or cottage cheese. Or, a ½ of a peanut butter & jelly sandwich on whole grain bread.

You can also have a meal replacement shake—not to replace meals, but as a healthy snack. You can even go with those pre-packaged fruit cups, but fresh is always better if you have a choice.

A lot of people are even eating those 100 calorie bite size snack packages, but be careful—make sure there aren’t any Trans Fats in them (but that’s another discussion, too). You can even consider your dessert as a snack, if the calories are right, and it’s low fat—one of my favorites is low fat frozen yogurt with strawberries!

Snacks will tide you over until your next meal and keep you from having a train wreck later! You’re meals will be filling and more satisfying, too. Next week—we’ll look at the role protein plays in a healthy diet. Now, I’ve got to go have my snack!

Eat Smart, Part 2

This week, let’s look at what a day’s worth of food should look like. Remember, quality whole-grain starches give you long lasting energy; protein builds muscle and bone; and fruits & greens give you quick energy, fiber, and lots of vitamins and minerals!

BREAKFAST:
It’s the most important meal of the day, and I didn’t make that up! It doesn’t need to be huge—it just needs to be something. Pick a healthy whole grain starch like oatmeal, or a high quality cereal, or 100% whole grain bread. Don’t eat too much—most women can probably get by on 1/2 to 2/3 cup of cereal or oatmeal, or a piece of toast. Men probably need a full cup, or 2 pieces of toast.

Add a good quality source of protein, like low fat milk, yogurt, or soy milk. Even low fat cottage cheese will work. A glass of milk will do, or 6-8 oz of yogurt.

Finally, add some fresh fruit like a banana, some cut strawberries, or even a fruit medley. If you have to, frozen is o.k., but fresh is always better!

LUNCH:
Again you need to have a good quality starch—100% multigrain bread, or even Ezekiel bread! 1 slice for women, 2 slices for men. Whole wheat pasta or baked beans are also good choices. ½ a cup for women, and a whole cup for men.

Pick a good protein source, like fish, chicken, turkey slices (get fresh cuts—avoid the packaged kind), eggs, or cottage cheese. Sometimes I’ll have a chicken sub on whole wheat.

Round it off with some fruits or greens—maybe a side salad with low fat dressing. Or, you could have a chicken salad. Remember, the more colors in the salad, the better—it means you’re getting more vitamins and minerals! Another possibility could be cottage cheese on a salad, so you’ll get your protein too.

SUPPER:
Some people will choose not to eat a starch for supper, which is fine, unless you’re working out. If so, you really need it for fuel. If you do, make sure you’re getting quality whole grains!

Make sure you get your protein here. Maybe 3-4 oz of meatloaf for ladies and 5-6 oz for men. Or have a chicken breast, or fresh fish—baked, not fried!

Don’t forget to load up on fruits & greens. I have a mixed salad every night, or sometimes a side dish like fresh cut garden green beans! Next week—we’ll take a look at some good snacks.

Eat Smart, Part 1

Last week, we looked at how to do Smart Cardio workouts, and the week before, Seven Tips for Smart Muscle workouts. This week, it’s time to look at How To Eat Smart.

First of all, it’s important to realize that we are what we eat. If we eat healthier foods, we’ll feel better. If we don’t, we won’t. The answer isn’t found in goofy diets, either. Eating Smart is a learned lifestyle. It’s something you can do wherever you are, if you know how to do it.

Eating Smart also starts first thing in the morning. I made the mistake of working out this morning without having any breakfast—boy was that a mistake! I ran out of gas halfway through, and had to go drink a quick energy shake to fuel back up. I not only didn’t eat smart, I didn’t eat—and that was dumb!

Remember, we’ve been fasting all night (that’s why they call it breakfast), and there’s usually nothing left in the blood stream to use for energy. It is alright to exercise on an empty stomach, if you’re doing light to moderate cardio. Research even shows we’ll burn more fat this way, but it can be tough.

You definitely shouldn’t try doing 20 minutes of high intensity cardio intervals, and then a serious muscle workout without eating though—lesson learned! Next time, I’ll do better.

Usually I’ll have a piece of Ezekiel Bread and some yogurt, first thing in the morning, or at least a Meal Replacement Shake (24grams protein/24 grams carbs). I just happened to get side-tracked and before I knew it, it was time to work out.
And that leads to one of our main problems. Many people are missing breakfast, and that’s a shame. Of if they do have something, it isn’t enough, or it’s poor quality. You need more energy to start your day—especially if you’re doing intense exercise. A fire doesn’t start burning without some kindling, right?

Miss a meal, and then some snacks, and it’s no wonder you might have a train wreck with those donuts or ___________ (fill in the blank) in the office later. No wonder you’ll gobble the whole bag of chips.

You’ve got to start out right. Eat 3 smaller meals a day, with 2-3 snacks in between. You’ll be fueling up as you need it, and you’ll burn everything you eat. The average woman needs around 1500-1650 calories to lose weight, and the average man needs around 1800-2400.

That amounts to around 400 calorie meals and 100-150 calorie snacks for women, and around 500-600 calorie meals and 250-300 calorie snacks for men.
Next time (after I’ve had my breakfast), we’ll talk about what healthy meals should look like. See you in the gym!

Exercise Smart, Part 2

Last week, I told you about a talk I had recently with a client. Like many people, they’d put some of their weight back on, and were pretty frustrated.

Before going into what they’re eating, I always like to find out what they’ve been doing in the gym. Remember, it’s easy to workout and not get what you want—you’ve got to exercise smart!

Building muscle is the key to boosting your metabolism. More muscle means your body needs more energy to survive, so you become a fat-burner all the time! And ladies, you don’t need to worry about looking goofy, your body will simply get toned up and look great! So, we looked at seven keys to exercising smart:

Be Consistent—nothing happens without consistency.
Always Push Yourself a little—so your body has to change.
Go Slower—to make it safer, and harder, too.
Use a Full Range of Motion—to get more flexible
Use Some Free Weights—to use your stabilizer muscles and core more.
Change It Up every few weeks—so your body has to keep adapting.
Get Enough Rest—so your muscles can fully recover.

We also need to exercise smart in our cardio workouts. Did you know that you can walk everyday for years and get fatter? If you do the same thing you’ve always done, your body has no reason to change—so it won’t. Then, as you get older, your metabolism slows down, burning fewer calories. You can actually keep exercising, but gain weight!

What you have to do is push it a little. You’ve got to make your body change, or it won’t. It might even get worse. So, the best way to push it is by doing interval training. This lets you push it a little, and then back off to recover.

If you’re walking, do some intervals where you walk faster for a couple minutes before backing off to recover. Then hit it again. Or crank up the grade on that treadmill. Walk uphill awhile, and then come back down for a little bit. Then, hit it again. Or, mix up some hills with walking faster.

If you’re running, jog a little while, and then walk. Then do it again. Maybe this is your first time jogging. That’s O.K. It doesn’t matter how fast you go, or how far—just that you push it a little bit at your own level. Always try to push it a little faster, or for a little longer. Don’t just do the same thing all the time!

If you’re on an elliptical, bike, stair-stepper, etc… try some intervals there, too. Go faster for awhile, or crank up the difficulty to a higher level. Then back it down to recover before hitting it again.

Remember, Interval Training burns more calories in the same amount of time. It also has a much longer afterburn—so you’ll burn more calories even after exercising. This should help you jump start your metabolism again. Next week, we’ll look at the other side of the equation—how to get back to eating right!

Exercise Smart, Part 1

I just had a conversation with someone about how things have changed—for the worse. They’d lost quite a bit of weight before, but have gained it back.

How did that happen? What’s going on? This is a pretty common thing, and I know it can be pretty depressing. You should see my “quit file.” It’s five inches thick and filled with people who have stopped trying for one reason or another.

First of all, I have to say that individual is extremely dedicated to their exercise routine—never missing a workout. So what’s going on? Let’s look at the workout side of things first.

A success coach once said “if you do what you’ve always done, you’ll get what you’ve always gotten.” This principle also applies to your body when working out. We’ve got to learn how to exercise smart! Here are some rules to follow.

1. Be consistent. Show up. Get it done. Show me someone who works out daily for a couple years, and I’ll show you someone who’s close to their ideal body weight.

2. Always push it a little. I’m always amazed at how often I see people doing the same thing they did the last time I saw them working out—and it might be months later! I wish I could personally train or coach everyone all the time—because man, do I push them. But they need to learn to push themselves.

3. Go slower. It’s safer, and it’s much more work, too! Slow it down—especially on the downward lowering part (eccentric contraction). That will get you way better results.

4. Use your full range of motion. Don’t do short motions. Contract the muscle all the way, and let it stretch out fully the other way. This is more work, and it also makes you more flexible.

5. Start using some free weights like dumbbells and barbells, in addition to the machines. While machines provide a good starting point, they have their limitations. Free weights force you to balance the weights, so all your stabilizer muscles, and your entire core (abs, obliques, low back) have to work more. You burn more calories, and build more muscle, making you a better fat burner, too!

6. Change it up. Every fourth week, do a “deload” week, where you just go crazy—doing different exercises. Your body is “fearfully and wonderfully made” and it adapts very quickly—getting used to things. Shake it up a little!

7. Get enough rest. It takes at least 96 hours for a muscle to fully recover. Try using a 3 Day Split instead. On Monday do Pushing (chest, shoulder, triceps). On Wednesday, do your Lower Body (legs, hips, low back). On Fridays, do your Pulling (back & biceps). Do your Cardio on your other days.

If you do these things, it will start going back the other way. Next week, we’ll look at how to do Smart Cardio Exercise, and later, we'll look at how to get back to eating right. Hang in there!

Some Real Results!

After helping getting people started, I like to check in with them once in awhile to see how they’re doing.

One couple in their early 50’s started their program last January 2nd. It’s been just over three months, and they’ve had great results, so I thought you might like to hear some of their secrets!

She’s 51 and he’ll be 51 in about a month. They’d been pretty inactive prior to starting their program, but both work pretty hard—she cleans houses all day, and he’s on his feet all day.

In 13 weeks, she’s lost 31 pounds and a significant amount of body fat, and he’s lost 43 pounds. This isn’t unusual, because it’s a little easier for men to lose weight than women. Still, for her, she’s averaged more than 2 pounds a week—and that’s about the best that anybody can ever expect. His results are actually pretty amazing!

I know they exercise on a regular basis, because I see them at least four days a week with the weights or cardio. She told me she’d always thought she was pretty active with her job but after starting a focused exercise program, realized it was a lot different.

She said when she first started exercising, she could only do about 2-3 minutes on the elliptical. Now she’s up to 20 minutes, plus walking. Before, she was “draggy, with no energy.” Now she just “feels so much better now.” And he said people are “trying to keep up with him” when walking through the plant, “instead of the other way around.”

When I asked them how they were eating, they said they cut out the fried foods and cut out the pop. Now, they’re eating more balanced meals (Protein, Starch, Fruits & Greens). They don’t eat as much bread anymore, and when they do, it’s whole grain.

When they eat out, they avoid fast foods, and try to focus on salads, chicken, and fish. If they have deserts, they make them small ones, but they don’t eat many of those anymore, either. He also quit spending money in the vending machine at work.

The other day, he read the label of a snack from the vending machine that was 150 calories/serving. It had 4 servings—and he used to eat the whole thing! Now, he thinks about what he’s eating because he knows what it represents in the gym.

Feeling a little like Larry King at this point, I asked them what they’d like to tell people who’ve been trying to lose weight. “You really can do it” she said, “but you just can’t give up—you’ve got to keep at it.”

He said it hasn’t been that hard. “You just have to make a commitment.” “Of course, it’s getting expensive,” they went on. “We need new Sunday clothes now.” And he laughed, “I let go of my pants the other day, and down they went!” Now that’s cool!

You Need a Big "Have To"

Last time I told you about several people that have been an inspiration to me. Each of them had a personal battle to deal with—greater than many of us. Yet they kept fighting.

It reminds me of the Dylan Thomas poem. “Do not go gentle into that good night. Old age should burn and rave at close of day; Rage, rage, against the dying of the light.”

How is it that some are able to keep fighting when others give up? Why do some rage against the dying of the light while others simply surrender?

I’ve had people with arthritis tell me “It’s going to hurt regardless, so I might as well keep moving.” So, I’ll see them in the gym. I’ve also worked with stroke victims trying to find that reconnection between their mind and their muscles.

A friend has a condition where a virus attacks the myelin sheath around his nervous system—kind of like stripping and exposing a wire—so it just shorts out. Still, he comes to the gym.

Another client wanted to take more than 40 pounds off before a friend’s wedding next month. After 3 months, she’s lost over pounds, with a month to go. I know she’s going to make it, because she’s here about every day, sweating, working hard on the elliptical. She’s watching what she’s eating, and she’s getting to the gym.

These are the kinds of things that inspire me. Still, I’m haunted by the hundreds I’ve seen come and go. Sure, some moved, while others had work conflicts, and some were just too ill.

But why did so many others quit? Why do some stick when others don’t? I think it has to do with their “have to.” Your “have to” is what keeps you on track. It’s what drives you. It’s what keeps you working out, even when it’s tough getting there.

To me, it doesn’t matter if it’s a round of golf, swimming at the Y, tennis with a friend, walking outside, weight training, cardio, or taking my kickboxing class. You’ve got to do something! The Great Designer made you to move, and you’ll surely lose it if you don’t use it—if your “have to” is too small.

Each of us has a “want to” when it comes to things like poor food choices (junk food), over-eating, and even quitting. This extends to other destructive behaviors, too. To turn it around, we’ve got to have a bigger “have to” then our “want to.”

When you “have to” feel better, you’ll make a commitment to daily exercise. When you “have to” make a change, it won’t matter if you “want to” stay home today—you’ll show up. When you “have to” turn things around, your “want to” eat that Twinkie, or do that other thing, will have a smaller hold on you.

How big is your “have to?” Do you have one, yet? Because when you get your “have to”, things start getting better.

What About Bob?

I had a GREAT experience a few days ago. A person I’d been working with came up and said she just had to tell me something. “You told me something,” she said.

At this point I’m hoping I’d said something meaningful, or at least not stupid. She went on to say “You said that I’d be stronger next Spring when I’m in the garden. I just want you to know that you were right!

At this point I’m doing back flips in my heart because not only did I not say something stupid, but I’d actually said something that helped someone!

She continued, “I spent most of yesterday working in the garden, and I thought my back and legs would be really sore, like they usually are. You know what? I wasn’t sore at all! I just wanted you to know that.”

Wow. There it is. My reason for being. My purpose. And all her hard work paid off—she felt better and her life was better. And it’s kind of sweet to be right about something, once in a while, too!

Another woman was just talking to me about her husband. He’s in chronic pain all the time. She said I’d been an inspiration to him, and now he exercises most days. She said he’d all but given up before, and never would have left that chair. What she didn’t know, was that he really inspires me.

Like my friend Bob who came in a couple years ago, kicking and screaming. His wife basically dragged him in. Someone had told him he had the worst case of arthritis they’d ever seen (now that was saying something stupid), so he’d just given up.

He said he couldn’t do it, but I asked him to just try. So he got on the bike for just a minute—and ended up doing five. Over the next two years, he was a regular, working out twice a day! When he first came in, he was bent over, shuffling. In just a few months, he was walking with his chest held high. Though he went on to be with the Lord due to a serious heart condition and other complications, he’d inspired all of us every time we saw him.

And yesterday, another friend told me his knee had gotten hit by a forklift! It took the knee cap all the way around, and severed ligaments. They’d said he’d never walk without a brace, so consequently, insurance wouldn’t even pay for his rehab! He told me he’d joined a gym in Texas, paid $400 for the year, and worked on it himself! I’d of never known there was even a problem.

What do each of them have in common? They all did something about it. Yes, sometimes they had to be prodded a little bit—other times they had it inside that they weren’t giving up. But in each case, they worked it out, and to a person, they inspire me.

That woman I mentioned? I see her almost every day. And the husband? Him too. And Bob? It was twice a day. What are you doing?

We've Met The Enemy

Last week I told you about a recent seminar I gave in Pennsylvania, and how I saw people were the same everywhere, with the same needs and same struggles!

Out of 65 people, everyone raised their hand when I asked who’d tried a diet and failed. When I asked about two, three, four, or five diets, some still had their hands up. Five different diets!

We do it too. We’re so desperate that we try everything: Lo Fat, No Fat, Lo Carb, No Starch, No Sense, and more. But then we go right back to business as usual. It’s not the diet. To coin an old phrase, we have met the enemy and he is …us!

No diet works if we won’t. And the best diet? It’s no diet. It’s about eating right most of the time, and avoiding the things you know are bad for you. It’s about not over-eating, and in some cases not under-eating. It’s about getting moving and using the muscles that God gave us. It’s about taking your head out of the sand.

It’s about making decisions and sticking with them. Diets fail because people fail. When people get results, it’s really not the diet, it’s that they get off the junk, and start eating right.

We want to think it works though, because if it fails—and it usually will, then it’s not our fault—it was the diet. It was too tough, or too restrictive. We transfer blame to the diet, or system—anywhere but ourselves.

What we really need is some gumption. To stick with it. To not quit. To get back up and keep going. So it takes a year, or even two, to get back in shape. So what? Don’t quit just because it’s not fast enough to suit you. Or because you happened to slip up.

It’s kind of like marriage. The rate of divorce is what—50%? How can we expect success when we won’t invest ourselves in it? We’re too willing to walk away. We lack commitment. It’s the same thing with getting moving, and learning how to eat right.

It’s kind of ironic, because we’re so desperate to change—but we don’t. It’s biblical. The things we know to do we don’t, and the things we shouldn’t do—we do. We need some help with this thing.

The first step is to acknowledge our weakness. I’ll start. I really like Oreo’s. My first memory in life is sitting on top of the stairs at age 4, eating Oreos while my parents moved into our new house. I figure it was a convenient way to keep me out of the way.

Think about it. My earliest memory—cookies! Later, in school, as a pretty sick asthmatic, I became pretty much an outsider. No sports, no gym class—and no friends. All I had was my music, and snacks at home. No wonder I love sweet crunchy things. They filled the void. And no wonder I’m so into exercise and physical things now—I’m compensating like crazy for all those years before.

What are you struggling with? Where do you fall short? Is there a reason why you do the things you do? Spend some time and think about it. Pray about it, even. Get some real help. And get started!

Hungry for Better Health!

I just got back from a Bodies-in-Balance Seminar in Shrewsbury, Pennsylvania. It was great—I taught a Kickboxing class for the Motion & Devotion ministry at a church over there, and then spoke an hour on dieting. Over 65 people were kicking and punching, and learning how to get in shape—and they were looking for answers too.

You know what really struck me? It was how hungry people are for better health, no matter where I go. I happened to be in Shrewsbury, PA (where?) but they’re just like us here. They’re all fighting to get their bodies back, too.

We covered the basics first. Like making sure you hit your minimum to make sure your metabolism doesn’t drag you down. For the average woman 5’2 and up, it’s about 1300-1400 calories. Petite women can get away with 1200-1300, and taller women 5’8 and up have to eat even more—just to hit their minimum. For men, it’s around 1800 calories.

To lose weight, the average woman needs to have a target around 1650 calories—for men, it’s about 2400 calories. It’s amazing to me how many people don’t eat enough!

We also talked about eating 3 smaller meals, and 2-3 snacks, and what a balanced meal looks like. We need a serving of Protein about the size of the palm of our hand. This can come from lean meat, fish, chicken, or a cup of a low-fat dairy product.

We need ONE high quality Starch—instead of all the junk we normally eat. Finally, we need to eat way more Fruits & Greens—to get all the vitamins, minerals, and fiber to help us feel better.
I also told them to choose low fat dairy products, dressings, etc… and then take an Omega-3 supplement daily (fish oil). Did you know that Omega-3 has anti-inflammatory properties, and is a brain food too? Kids have even gotten off Ritalin after their parents started giving them Omega-3.

We talked about drinking way more water—at least 3-4 20 oz bottles a day. Maybe 5-6 if you’re bigger, or very active. If we’re too acidic, we can have all kinds of problems, and water brings us back in balance.

Finally, we talked about staying active every day—we eat every day; what makes us think we don’t have to be active every day? They understood all that (it’s not rocket science—and I’m no rocket scientist either). During the question and answer session, though, it became clear that their struggles went deeper.

“We’ve been doing some of those things, but we just stopped.” Or, “I just can’t quit eating those _____ (fill in the blank).”People truly are the same everywhere, with the same needs, and same struggles. Next week, I’ll tell you about some of the issues that came up, and we’ll look at why diets fail. Until then, get off the junk, and get off the couch, too!

How to Shop, Part 2

So you’re grocery shopping. Doing fine until you run across that Twinkie display. Or that Dorito’s display. They put those things right there where you can’t possibly escape them.

What do you do? Most people surrender and put them in the cart. Remember, over half of all Americans are overweight. We’re doing something wrong. Could it be it’s how we shop?

Have you ever seen a magazine ad for a hamburger, and you actually smelled it? You can even taste it. I mean, they’re full size. You can almost reach out and grab it off the page and eat it.

Of course that’s the point. They spend millions on advertising to get us to do just that. But what if we drew the line in the sand right there? What if we had the willpower to say no? When we see that box with the huge picture on it, and we can almost taste it we still said no. Not today! Not now. Today I’m gonna pass.

That’s what you need to do. There’s not a single thing you get that you don’t know if it’s good for you or not. You know if it’s good, and you know if it’s bad. There are no excuses. That’s where you have to make your stand.

If you don’t have it in your kitchen, you can’t eat it. You’re probably not going to get in your car and run out to the store at night just to get a box of cookies. It’s too much trouble. But if they’re on the shelf right there, you just might eat them all.

The first thing is to never shop when you’re hungry. Always shop after you’ve eaten. Then you’re full, satisfied, and can resist a little temptation. The second thing is to have a plan when you go to the store. Make a list.

Start in the produce section and fill up your cart with the good stuff for your salads. Get some fresh fruits for snacks and breakfast. Then get your whole grain breads and low fat dairy. Yogurts, cottage cheese, skim milk or 2%. Stay out of the cookie aisle. Say a prayer when you walk by that special end cap display!

Think in terms of meals when you’re shopping. Buy some chicken and meat for protein. Or some frozen fish for broiling or baking. Pick up some sweet potatoes, baked beans or whole wheat pasta for starch. Get some frozen vegetables for your greens, but watch out for those sauces. Make sure the package says zero Trans Fats.

If you want to have something sweet for dessert, or a snack, plan for it. Pick some healthy substitutes. Maybe some low cal frozen yogurt with fresh cut strawberries. Or slice up some apples with some peanut butter. Have some mixed nuts. Make some healthy muffins. Just think a little bit before you shop.

Start making some better choices, so you can look and feel better. Don’t surrender in the store. And next time you see that one thing that drives you wild—just turn and walk away!

How to Eat Right, Part 2

Previously, I gave you some examples for breakfast, lunch and supper. If you remember, each meal should have Protein—for building muscle and bone; Starch—for long lasting energy to get through your day; and Fruits or Greens—for quick energy, and lots of vitamins and minerals. If you can just grab hold of this idea, it can change your life.

Unfortunately, old habits are hard to break. People tell me all the time they’re just too busy to do it. Instead, they do frozen dinners, fast foods, and often, miss meals—especially breakfast. Let me say this loud and clear: “Breakfast is the most important meal of the day!”

They call it break-fast, because you’ve been fasting all night. You’re starting the morning with nothing in your system—it’s all been used or stored as fat! You need to get the engine going, so make a point to start eating breakfast. One study showed that women who started eating breakfast, started losing weight, without doing anything else!

You see, each of us has so many calories we can eat that are basically “free”. You’ll burn it. For most women, it’s more than they’re eating now. Unless you’re a very petite lady (under 5’), you’re going to need a minimum of around 1300-1400 calories just to hit your minimum—to keep all your systems operating well.

If you don’t get your minimum in, your metabolism slows down to a crawl, making it very hard to lose fat. It’s kind of ironic—sometimes you have to eat more to lose weight! This can be true for guys too, but usually their problem is overeating—meals that are too big, and too much junk food. Nine out of ten women though, aren’t eating enough! Some know it; but some still think they’re eating too much.

You’ve got to start eating healthier breakfasts. Get up 5 minutes earlier, and cook a bowl of oatmeal with a banana, and have a glass of skim milk. You’ll have protein, starch, and fruit—a much better start to your day. Have a snack mid-morning, too. Some yogurt and fruit, or apple slices with some peanut butter.

For lunch, have something healthy. If you have to eat out, get the chicken salad, or a 6” sub, loaded with vegetables on whole wheat, or honey oat. Have another snack in the afternoon—maybe a meal replacement shack (lots of protein!), or a protein bar.

Have a great home cooked meal for supper. Have a Protein serving about the size of your hand. Have one Starch, and load up on the greens—a large salad with low fat dressing, or some fresh or frozen vegetables!

You might have to change your shopping habits, but it will be well worth it—you’ll start feeling better, and have more energy for your workouts, too! Next week, I’ll give you some examples of quality Proteins, Starches, and Fruits & Greens to choose from. You can do it. Make a decision!

How to Eat Right, Part 1

I heard a report on the news the other day about car seats getting larger to accommodate our growing population! On the bookshelf in our local superstore there were 3 different calorie counting books, 4 diet books, and 3 exercise books—all best sellers. With that much attention to diet and exercise, you’d think they’d be putting smaller seats in cars!

Today I was counseling a woman who wants to drop 20-25 pounds. She started her day with a large cappuccino for breakfast. Lunch was a fast food chicken sandwich, with several lemon drops for a snack. Finally, supper was a 6” sub on wheat (actually, not a bad choice). Now there’s nothing wrong with a cup of coffee to start your day, but for breakfast?

Clearly, she needs to make better choices. Every meal should have a source of Protein, a Starch, and some Fruits or Greens. Here’s how she could change things and feel a whole lot better, right away:

BREAKFAST:
1. A serving of Oatmeal or Quality Whole Grain Cereal (1 cup)
2. Glass of Lowfat Milk (8 oz)
3. A Banana (medium)

The banana is a simple carb—for quick energy to get going. The oatmeal is a high quality complex (long burning) carb—so she’ll have energy for a few hours. Both have lots of vitamins and minerals, so she’ll feel better! Finally, the lowfat milk is a good source of protein—for building muscle and bone.

LUNCH:
1. 6” chicken (or other meat) sub on whole grain bread
2. Load it with lots of vegetables
3. Have a few chips if you like (buy the small bag)

The chicken is the protein—for building muscle and bone. The bread is the starch—for long lasting fuel for the afternoon, and the veggies are your fruits and greens—for some fiber and lots of vitamins & minerals.

SUPPER:
1. Home made Meatloaf (3-4 oz women, 5-6 oz men)
2. 1/2 of a baked Sweet Potato
3. A Large Salad with lots of veggies: Lettuce, Spinach greens, tomato, cucumber, carrots, purple onion, green peppers, olives, and low fat dressing.

The meatloaf is the protein—for building muscle & bone. The 1/2 baked sweet potato is the starch—for fuel, and the salad is full of lots of vitamins & minerals—for your body. See the pattern?

You’d be stunned at how much you can eat when you’re eating the right things. And snacks? Try an apple sliced up with peanut butter, or some cottage cheese & fruit, or mixed nuts & raisins. Or even some frozen yogurt with some strawberries! Enjoy!

How to Shop, Part 1

You’ve made a promise to yourself to start eating right. You know you need more protein, less starch, and lots of fruits & greens, and it’s time to go shopping. But what do you buy when you get there? Here are some quick guidelines to follow.

This week, let’s look at what NOT to put in your cart. Most frozen, prepared foods have too much sodium—anything over 300mg is way too much. Be careful--you’ve got to read the label.

Next, don’t buy anything that doesn’t say “Trans Fat 0g”. Trans Fats are found in hydrogenated and partially hydrogenated oils, and you would not believe how prevalent these are. Directly linked to the epidemic of heart disease and high cholesterol today, the government is now making them put it on the label. Trans Fats can’t be absorbed by the body. Instead, your body coats them with bad cholesterol and hides them in your arteries! Yikes!

Stop buying whole milk and other whole fat dairy products. Drink skim milk or 1% instead. Go with 2% if you have to, but try to choose the low fat dairy option.

This one might hurt a bit, but you’ve got to stop the pop. Your body needs more water. When you drink anything else, your body wastes time and energy removing anything from it that wasn’t water. Drink flavored water or tea if you have to. If you’re eating right, you won’t need it the quick pick-me-up you’re getting from pop.

Next, do NOT put any white bread, or white hotdog or hamburger buns in your cart. They have no nutritional value, and act just like sugar in your body. And speaking of sugar—don’t buy sugar substitutes—they’re not natural, and the jury’s still out on them. The most popular brand right now is actually cholorinated sugar! Double Yikes. Use honey, molasses, or … real sugar if you have to.

Now we come to junk foods. There’s good junk, and bad junk. If you have to snack, make it good junk. Or even better, no junk.

Fruits, low fat yogurts and cottage cheese, some puddings and jellos, granola bars, nuts, cheese, low fat frozen yogurts, are all better choices than your typical junk foods. Not all chips are created equal, either. Make sure they have zero Trans Fats. Buy smaller bags or better yet, single servings. Even better—make your own muffins to munch on instead of those pastries!
Remember, junk foods are basically sugar. They give you a quick buzz, and satisfy your sweet tooth, but offer little or no nutritional value in return. Stay away from these. If you’re eating quality foods throughout the day, you won’t have to have them. This doesn’t mean you can’t have your chocolate once in awhile, or some crunchy cookies (my arch nemesis)—just make them occasional. Next week—we’ll take a look at what you CAN put in your cart. And like my cutie pie tells me—“It’s a healthy snack with no Trans Fats, Papaw!”