Corn, Wild Animals and Insects

As I mentioned in a previous post - consistency may be boring but it does get you results. Daily little habits - repeated consistently - make a difference.

Before I go on any further you may want to check out the recent post from Steve Pavlina - Goals into Habits. He explains that goals are only unsuccessful if you don't develop the little habits that constantly feed the end result.

Corn, Wild Animals and Insects

The word "diet" conjures up feelings of deprivation in our food toxic society. Yet the word "diet" is actually a way to describe the certain eating habits and patterns of a group or community. An example of this definition in a social sciences book may read, "the diet of the native people included corn, wild animals and some insects that they harvested or hunted".

The word "diet" in the weight loss community could read, "your diet involves the activity of proper planning, purchasing, preparation and consumption of foods that are wholesome, health promoting and in proper proportion for weight loss to occur". It is not just about counting calories, and it doesn't mean eliminating foods or depriving yourself of food that you enjoy.

It also doesn't mean that it is only for a finite period of time. Your diet, the one that keeps you in a healthy weight range, should last a lifetime. A consistent daily approach that turns habits into your own personal diet.

In America though, diet means a rigid application of strict adherence to certain foods and elimination of others. Something to be done over a selected period of time. How unproductive is that. Your not learning habits, you are learning how to follow rules and how to test your will power. The more anal your personality the more successful you will be.

So start a "diet". A healthy personal approach to purchasing, preparing and enjoying the things that you know are good for you. Try working on the following habits;

• Planning and preparation

• Moderation of indulgences

• Choosing predominately wholesome foods

• Including fruits and vegetables

• Drinking clean filtered water

• Eating smaller meals, more often

• Enjoying your food

Best Diet? The One You'll Follow

What do you know. The latest news that just came out tonight is backing up what I have been saying since I started this blog in 2006 - but believe me I was saying it many years before that. The basic message that came out is this;

No matter what diet you choose, low-fat, low carb, high protein - you name it - it is all about the calories. Some combination's may make you feel better than others so you should find the one that works for you - but bottom line, it is about the calories.

To read the article go to the following link: Best Diet? The One You'll Follow

Go and check out the very first post I ever made on this blog - it is the beginning of my desire to get my clients to use a food journal - it is the only way you will ever know how many calories you are eating.

6 Week Fitness Challenge: Final Results - going for round #2

As I approached the end of the first 6 Week Fitness Challenge I started to wind down prior to the finish. I feel that I have accomplished a lot and learned even more.

I'm feeling pretty good and pumped, even more so as challenge participants are coming in and getting their final numbers recorded. Everyone that has finished has achieved great results and each of them has shared a story about something that they learned over the last 6 weeks that was not related to a physical change. If any of these participants place in the Healthy Times 6 Week Fitness Challenge I am sure that you will get to hear some of those same stories.

I wound down a little early in this final week as I knew that I would be continuing for another 6 weeks(several of the challenge participants are planning on this also). So I took a break from the journal and ate and exercised at will - without a plan. I wanted to loosen up a bit prior to committing to another 42 days.

Ending Measurements:

If you want to see my initial goals and plan for the challenge see the post on My Personal Plan. Now lets see how I did.

Weight - 196
BF % - 15%
LBM - 166.6 lbs.
Fat - 29.4 lbs.
Waist - 36.5"
Pant Size - 36

In 6 weeks I was able to lose 12 scale pounds. This equated into a 14.1 pound fat loss and a 3.1 pound LBM gain - a 17.2 pound change. Total inches lost - 8.5", with the largest loss in the waist of - 3.5".

I'm especially proud of the BF% loss of 6% - an average of 1% per week. It's not "Biggest Loser" numbers, in fact such a small percentage would get you below the yellow line, but in the real world it is awesome. I lost fat only and gained some muscle to boot.


Besides the physical changes that I was aiming for I also had some other goals. I will outline my goals and the results in another post but I wanted to touch on one.

Blog Posts: I had initially set the goal of posting every day for the 42 days. I was only able to get in 31. This was due mainly to time constraints, but also to lack of exciting topics. A lot of the challenge goes on in a hum-drum kind of fashion. The same thing repeated over and over again. Plan food, record food. Avoid apple fritters. Plan exercise, record exercise. Avoid apple fritters. Do exercise. Eat right. Avoid apple fritters - you get the picture.

Consistency isn't all that exciting but when it comes to changing your body it pays with RESULTS!

Want to Change your Body?

I have a new question and answer video series coming your way. You will be able to test your knowledge about how your body works - specifically to exercise and nutrition.

I expect all 12 videos to be up and running within a week, but til then you can check out our promo video on our home page, How to Change your Body.(scroll down to bottom of page)

Stay tuned, I'll announce when they are active.

6 Week Fitness Challenge: Week #5 Analysis

After 5 weeks of the challenge I am at the 13 pound mark for weight loss and feeling pretty good. What makes me feel the best is that I am on target for my 6 week goals and have done so even though I consistently eat above on my calories and come in a little short on exercise.

Over the last 5 weeks I have averaged 2350 calories per day - 250 calories above my daily goal. On a weekly goal I have averaged 30 minutes less on the exercise. With that said it still seems to be enough to keep the weight loss going.

This is good information to have. The use of a journal has allowed me to zero in on what is working for me. When I began the challenge I set up my starting numbers, calories and activity, based on basic assumptions of needs for the goals set. Taking into account my age, starting weight and body fat percentages the numbers I initially established were on target. My journal on the other hand shows a different story.

This information will be invaluable down the road. By using a journal I have taken the guess work out of losing weight - for me. My journal has become my own diet and exercise book - one that has more information, tips and "how to" than any diet book out there.

Are you creating your own Diet Book?

Weight Loss for Tax Professionals

Fitness Challenge Update:
It is the 35th day of my 6 Week Challenge, 7 days to go. I tipped the scales today at 195 lbs., 13 lbs. lost to date. In celebration I enjoyed an Apple Fritter with my Starbucks coffee. So to answer everyone's question, "I can go 34 days without an Apple Fritter.";)


Weight Loss for Tax Professionals

This time of year, February through May, is the perfect time to lose weight for a Tax Professional. You know who I am talking about, that person that you will be visiting in the near future - or have already seen.

When you go and see your tax preparer for your scheduled appointment you will just be one of the 10 - 20 people they will see that day. Back to back, like a revolving door, clients will arrive and leave. A successful tax preparer, in a four month period, can earn a years worth of income and relax for the rest of the year(at least that is what I would do;).

It is during this four month period that most preparers will be overtaxed(pun intended English teacher), mentally and physically, and become decidedly out of shape. Long hours during the day and very few days off, if any, can lead to a lack of exercise and eating habits that are disastrous.

Although I wouldn't recommend weight loss without an exercise component, true weight loss comes from a consistent healthy approach to your eating habits. Even with exercise your not going to lose weight without this approach. If a tax preparer claims they do not have time for exercise at this time of year - they definitely have the time for a nutritional plan of action that can shed several pounds before April 15th.

Just think of the controlled environment that they are in. From early in the morning til late at night they are a slave to their office and computer screen. Literally confined to a space cut off from temptations such as fast food outlets, social lunches and coffee shops. Assuming they do not succumb to ordering out they are in perfect surroundings to dial in their nutrition and lose some weight.

Tax Preparers Weight Loss Plan

After determining their caloric intake needed to lose from 1-2 pounds per week they can then create an eating plan to take them through the long days. Packing up several meals, to be eaten every 3-4 hours, and taking them to the office they will be ready to begin losing weight. These meals will consist of whole foods only and contain as little processed food as possible. Compliment this with plenty of filtered water, green teas and other no calorie or low calorie beverages - they are set for the day.

By eating throughout the day they will keep their energy levels high and blood sugars stable allowing them to resist food ordered out by the other office staff, such as pizza. At the end of every long day the Tax Preparer will be able to bask in the knowledge that they have lost weight today - all while working. In addition to the weight loss they will also have higher energy levels, less lulls from fast food crashes, and be more productive overall.

Of course this would require some planning and some daily preparation time, but it wouldn't take much. The benefits far outweigh the inconvenience. Here is the upside - earn an entire years pay and lose 10, 15 even up to 30 pounds of fat over a four month period.

Exercise & Reading: Can the Two go Together?

Do you read when you exercise? I guess that will depend on what type of exercise you are doing. When it comes to long sessions of low to moderate intensity cardio on a stationary machine - I love it.

You have probably read in a magazine, or seen on a news clip or fitness show, that reading while exercising is not a real work out! Trainers have mentioned that individuals that read while exercising are not working hard enough.

I see this a lot on the ab/ad-ductor machines(the machines where you squeeze your thighs together or push your legs apart). Well intentioned women get on these machines every workout and set a low weight, open their People magazine, and rep away - into the hundreds. Sometimes stopping to lower the weight so that they can get in more reps and not interrupt their reading. In this case I agree, you are wasting your time.

But it depends on your goal and mode of exercise. If you are resistance training or pushing a high intensity cardio session then all of your attention needs to be on that activity. You are not going to be able to give it your all if your attention is elsewhere.

If your goal on the other hand is to lose weight then you will be spending a lot of time doing low to moderate intensity cardio - usually done on an elliptical or stationary cycle. These sessions can get boring. How many times can your legs go round in a circle before the novelty wears off. In this case I believe reading is perfect.

Before you Start Reading

Determine the HR zone you want to be in before getting started and how many minutes you intend to do. Set up your machine and begin to workout. Slowly bring your heart rate into the zone you intended within the first 5-10 minutes. When you feel you have entered the zone and your HR is not fluctuating too much - you are ready to crack the book or magazine.

Begin reading.

Every 10 minutes take a break from your article or book and guage your HR. Are you still in the zone. Is your heart rate above or below your zone. If it is not where you want it, readjust the settings on the machine to get you back into the zone you want and continue. Repeat as necessary.

Before you know it 45-60 minutes have flown by. I love working out to my ipod, but for the long hauls I enjoy catching up on my reading.

6 Week Fitness Challenge: Week #4 Analysis

Week #4 went well, except for a trip to In-&-Out Burger on day #26, which put me over the top for calories. One meal dinged the whole week, that meal was 1750 calories, adding an average of 250 calories per day for the entire week.

My calorie goal for the week was 1900, I went over that by an average of 200 calories. Cardio and Resistance training was on target and I completed more stretching this week.

Measurements for Week #4:

Weight - 199 lbs. (9 pounds total weight loss for 4 weeks)
Waist - 37 inches (down 3 inches for the 4 weeks)

Do you Need a Rest - or - Are you Being Lazy?

Rest Day!

Today is the 25th day of the 6 Week Fitness Challenge for me - mid week #4 - and a day to take off. My plan was to get in 45 minutes of cardio @ about 75% but my morning told me otherwise. I woke up stiff, achy and feeling tired.

Yesterday I was feeling a bit tired also. Not the lazy kind of tired where you just don't feel like working out, I actually had a great workout, but a feeling of being physically drained. I was extremely lethargic for most of the day.

My appetite seemed like it needed something but nothing appealed to me, so I couldn't satisfy it. Even the apple fritters I ran into on two occasions yesterday seemed unappetizing(this was my first clue something was wrong).

It could have been the approaching rain, I am almost 45, but most likely it was due to being a little run down from the workouts and other daily "to-do"'s.

Recovery:
When you exercise you are creating a stress to the body, although ultimately a good stress, it is still stress. You are using up valuable nutrients and forcing your body, lungs, heart and muscles to do more than they are used to. Because of this the body needs to become more efficient at this activity. As your body becomes more efficient you become more fit. It is during this rest period that you are improving.

Improvements physically that are the result of exercise are achieved during your rest time. Your bodies adaptation to the physical stresses you put upon it happen during this rest time. The body is basically saying that it will get stronger, leaner and more prepared for the next physical onslaught of exercise. This is recovery.

Without rest or a moderate approach to your exercise plan, with occasional high intensity workouts, you will quickly burn out. Many a beginning or returning exerciser full of grit and determination will push hard and fast for several weeks, not listening to their bodies when it is time to rest, only to burn out from fatigue. They become disillusioned from a lot of hard work and results that do not match their effort.

You can't force fitness or wellness. All you can do is coax it along.

Listen to your body, you know it better than anyone else, regardless of what program you are on. If you're feeling a little less than pumped and eager about your lifestyle changes - or continuing healthy lifestyle plan - maybe you need to evaluate the need for a little rest.

Signs to look for:

• Feeling tired or drained
• Elevated early morning heart rate(see below for explanation)
• Achy joints and tendons
• Moodiness(for you moody ones - moodier than normal)
• Lack of appetite or increased appetite
• Interrupted sleep patterns

Early Morning Heart Rates:
An elevated early morning heart rate can be a great predictor of too much stress - especially physical stress. If your heart rate is at an elevated rate, above your norm, it means that your body is working harder than normal while asleep to repair your body.

For this predictor to be effective you need to determine your normal early morning heart rate. Before your body is too stressed from exercise, while in a rested state, begin to average your heart rate first thing in the morning, before your feet hit the floor. After several days of checking your heart rate, average it and take note of the number.

Now, if you are feeling some of the symptoms above you can check your early morning heart rate and compare it to your average. If it is elevated it might be time to take a rest day.

"Don't Eat Fruit - especially Watermelon!"

I have an intolerance for absolutists. Words and phrases -"never", "always", "do it this way" or "don't do it this way" - are a big part of their vocabulary. I especially get rattled when these sort of blanket comments are coming from an expert.

Recently, a friend came to me and asked why her Doctor would tell her, when discussing her nutritional approach to solving her current health crisis, "Don't eat fruit - especially watermelon!".

.........What?

I am sure there was more to this discussion than that one statement - but what my friend took away from the conversation was - "DON'T EAT FRUIT!" In one short sentence this Doctor just demonized an entire food group - and a particular fruit - for a very complex problem. My friend wasn't given any further explanation except, "they are too high in sugar!".

Too high in Sugar? If this is the Doctors concern why not say, "don't eat sugar!". Don't eat cakes, pies, doughnuts, candy bars or Apple Fritters ;) Don't add table sugar or flavored syrups to your coffee. Don't drink sodas or concentrated fruit juices. In general, don't add processed sugars to your diet.


What is this evil sugar in Watermelon?

Fructose
The sugar in fruit is known as fructose. Fructose and other sugars are carbohydrates and supply energy to the body. Accompanying this energy found in fruit, some vegetables, honey and other plants are a lot of great nutrients in the form of vitamins, minerals, water and many chemical compounds yet to be discovered by science.

This is not a food group to dismiss.

If you want to know more about fructose, click here.


A Medical Reason to Abstain from Fruit
Is there a medical reason that someone should not eat fruit? According to the Mayo Clinic website they mention that fruit should be avoided if you have a Fructose Intolerance.

It is important to note that "fructose intolerance" is a general term that describes two possible conditions:

Hereditary fructose intolerance, a rare genetic disorder. People with hereditary fructose intolerance lack an enzyme that breaks down fructose. This is a serious disorder that can lead to liver and kidney damage.

Fructose malabsorption, a digestive disorder. People with fructose malabsorption have difficulty digesting fructose. This is a less serious disorder because it doesn't result in liver or kidney damage. But it can cause abdominal pain, nausea, bloating and diarrhea.

So, unless you have been diagnosed with a rare genetic disorder or, have unbelievable gas, I think you are O.K. to eat fruit.

6 WeeK Fitness Challenge: Day #22 - How Much Exercise?

I started the day off with 45 minutes of exercise and added another 30 minutes at the end of the day. For the bulk of my exercise routine I like to keep my HR below 75% of Max, thus allowing me to put in more time without fatigue and enable a quicker recovery. Strength training sessions are a different matter all together.

So how much exercise is enough to lose weight? I know what works for me, and what is and what isn't working for my clients, but is there a guideline to go by?

Yes and No.

The yes part of the question has been answered by Helen Ryan on her blog Flex Forum. In her post, How Much Exercise is Enough to Lose Weight?, she highlights recommendations by industry leaders on this subject. Go and read her article, you may be surprised by her finds.

And now the NO! Even if you follow all of the guidelines Helen has mentioned for your particular weight situation it is all for naught if you follow poor nutritional practices. You can work out for 6 hours a day and burn thousands of calories, you can then turn around and pile all that energy right back into your body. Your back to square one!

Ultimately - What is your Energy Balance?

6 Week Fitness Challenge: Week 3 Analysis

I took measurements early on Sunday instead of waiting til Monday, Superbowl issues.

I had a good week for the exercise portion. Calories are still too high though. My plan, in week #3, was to drop calories to 1900 - this is below my initial 6 week goal of 2100 average calories per day - but I still went over the initial 2100 goal by 100 calories per day. I've got to tighten up.

Workouts went well. I felt pretty pumped all week, I got everything done and wanted to do more.

So here are the week 3 measurements;

Weight - 201
BF % -17.7
LBM - 165.5
Fat - 35.4
Pant Size - 36

I didn't hit the 199 pound mark but feel comfortable with my progress.

In 3 weeks I have accomplished the following;

• Dropped 7 pounds of scale weight(avg. loss per week = 2.3 lbs.)
• Dropped 3.3% in BF%
  
• Dropped 8.1 pounds of Body Fat
• Gained 1 pound of LBM
• Dropped from a 38 to 36 pant size.

Going forward.

In the last three weeks I want to kick it up a notch, not so much in the activity department, more so on the food. I know I can still tighten up the calories better.

With the above results and a new found determination to do better with the nutrition I feel i can at least duplicate the above results over the next 3 weeks. If so, the final numbers might look something like this;

Weight = 194
BF% = 14.4%
LBM = unchanged
Pant Size = 32

Although these numbers will be great I still want to do more. This 6 Week Fitness Challenge has really got me focused on where I want to be physically - something I have been neglecting over the past few years. So, when this challenge is completed I will take about a 2 week break before starting my second 6 Week Challenge to aim for numbers like these;

Weight = 184
BF % = 10%
LBM= 166
Pant Size = 30

Super Bowl Celebration while doing the Challenge

I prefer the Steelers, as they are AFC, but would like to see the Cardinals and Kurt Warner take it all. I've got a week of dishes to do on the line, in a bet with my daughter(she picked the Steelers).

So how do we celebrate the Super Bowl? We usually have a bunch of high calorie/fat foods that we don't normally eat. We end up eating too much. This year we'll end up eating to much also, but this year, due to the Fitness Challenge, were going to over indulge in a relatively healthy way(gluttony is not healthy).

Getting Started:
I don't track calories - the journal is out the door for the day. Made sure I got in my workout this morning. Tidied up the house and put on a pot of coffee.

Beverage Section:

• Coffee - for me only
• Diet Pepsi and Diet Strawberry 7-UP
• Water

Snacks:

• Tortilla chips-I try to limit these
  
• Guacamole
  
• Salsa
• Deviled eggs
• Cut and cleaned vegetable tray with low fat onion dip
  

Sandwich Section: Sandwiches made on cocktail bread to make mini sandwiches

• Roast Beef, sliced thin
  
• Black Forest Ham, sliced thin
• Sharp cheddar
• Colby Jack
• Cocktail sized rye bread slices

Desert Section:

• Large bowl of sliced strawberries, honey dew, cantoloupe and grapes.
• Bowl of Non-fat vanilla yogurt dip

And that's it. I realize i will probably over eat on my calories today - but they'll all be nutritious calories - and it won't be as many calories as past Super Bowls.