Vacation...

Everybody needs one. Yes, I said NEEDS one. I just returned from a week of no computer, spotty cell phone coverage and hardly any TV. You need that time to have a break from your normal routine, to rest, relax, unwind and recharge. The Europeans do it right--we have it wrong. Here, you are so afraid to take a break from work because of what you will return to. That is sad. Everyone needs a break. Your mind needs a break, your body needs a break, your soul needs a break. It doesn't have to be two weeks in Europe to qualify as a vacation. It could mean that you take a day off work and not do anything--no shopping, no errands, nothing, nada. Just relax. You will be amazed how much it will help. If you have paid vacations, you should certainly take advantage of that--even if you don't leave the house. A vacation doesn't mean you have to GO anywhere, just a vacation from your normal routine.

Take a vacation, get recharged. You will be glad you did!

Sometimes...

you just have to get out of your own way. For example, if you are having some sort of issue and your trainer, massage therapist and chiropractor tells you the same thing--uh, maybe you should listen... Duh. That was an example of one of my former clients regarding stretching. I know that there is a lot of info out there but...if several people are giving you the same advice, maybe you should listen--even if it isn't in "your plan". I see so many people doing things that are counter productive to what they want to achieve. That is why I said that you sometimes have to get out of your own way. It is good to have a plan but plans sometimes need to be adjusted. Pay attention to what is going on with your body, if something isn't working--change it coz what you are doing isn't working! Try something new, you might just be surprised. If the scales aren't moving in the direction you want them to--change up your routine. You body gets acclimated to something very fast and will adapt that as the new normal. That is why you need to change things up--your cardio type, length, speed, etc. That goes for food too--amount of calories, carbs, protein, fat. All of that comes into play when trying to reach your goals.

Maybe it is time to have a look at what you are doing and make some changes.

Change your body, change your life!

12 more reasons to drink water...

A Dozen Ways Soda Damages Your Health**

1) Weight gain. Soda is a significant contributor to obesity. Drinking a single can a day translates to more than a pound of weight gain every month. And diet soda is just as likely to cause weight gain as regular, if not more. It may sound counterintuitive, but drinking diet soft drinks actually will NOT help you lose weight. Artificial sweeteners induce a whole set of physiologic and hormonal responses that actually make you gain extra pounds. (Not to mention the fact that artificial sweeteners are more dangerous for your health than high fructose corn syrup in many other ways.)

2) Liver damage. Consumption of too many soft drinks puts you under increased risk for liver cirrhosis similar to the increased risk faced by chronic alcoholics.

3) Tooth decay. Soda dissolves tooth enamel and is thought to be responsible for doubling or tripling the incidence of tooth decay. Soda's acidity is even worse for teeth than the solid sugar found in candy.

4) Kidney stones and chronic kidney disease (CKD). Colas of all kinds are well known for their high phosphoric acid content, a substance that changes urine in a way that promotes kidney stone formation. Drinking one quart (less than three 12-ounce cans) of soda per week may increase your risk of developing kidney stones by 15 percent. Soda consumption may also be associated with kidney damage, according to a recent study in published in the journal PloS One.

5) Diabetes. Drinking soda stresses your body's ability to process sugar and increases your risk of metabolic syndrome and diabetes. Some scientists now suspect this may explain why the number of Americans with type 2 diabetes has increased by 90 percent in the last 10 years.

6) Heartburn (acid reflux). Heavy consumption of soda is a strong predictor of heartburn.

7) Osteoporosis. Soft drinks containing phosphoric acid are definitely linked to osteoporosis (a weakening of your skeletal structure) because they lead to lower calcium levels and higher phosphate levels in your blood. When phosphate levels are high and calcium levels are low, calcium is pulled out of your bones.

8) Hypertension (high blood pressure). Experts have reasons to believe that overconsumption of soda leads to an increase in blood pressure. It doesn't matter if the soda is regular or diet.

9) Heart disease. Heavy soda drinkers are more likely to develop risk factors for heart disease. Research shows that drinking more than one soft drink a day is associated with an increased risk of developing metabolic syndrome -- a group of symptoms such as central obesity, elevated blood pressure, elevated fasting blood sugar, elevated fasting triglycerides, and low levels of HDL or "good" cholesterol. Having three or more of the symptoms increases your risk of developing diabetes and cardiovascular disease.

10) Impaired digestion (gastrointestinal distress). Drinking soda, especially on an empty stomach, can upset the fragile acid-alkaline balance of your stomach and other gastric lining, creating a continuously acidic environment. This prolonged acid environment can lead to inflammation of your stomach and duodenal lining.

11) Mental health problems. One Norwegian study found a clear association between soft drinks and hyperactivity, and additional links to other mental disorders.

12) Gout. Another recent study found that men who drink two or more sugary soft drinks a day have an 85 percent higher risk of gout than those who drink less than one a month. Gout causes painful, swollen joints, usually in your lower limbs, caused when uric acid crystallizes out of your blood into your joints. Fructose is known to inhibit the excretion of uric acid, which may help to explain the study’s findings.

**Copied from mercola.com. I highly recommend this website. Dr. Mercola is a MD but also practices natural medicine. GREAT website!!! Check it out and subscribe today!!

Listen...

Listen to your body. It talks to you all the time. You just have to listen--and pay attention. It will tell you when you are hungry, thirsty, tired, need to stretch.... Listen to it! Sometimes we get so caught up in our day to day lives that we don't pay attention to the signals we are getting. You need to eat (more than one time a day), you need to hydrate, you need sleep and you need down time. If you don't take care of your body, you are wasting one of God's greatest gifts--YOU. You have to take care of yourself so you can take care of everything else--your job, your children, your friends, your life.


Paying attention to your body is important, but paying attention to your soul is important too. You need time for nourishing your soul--read, write, paint, listen to music, take a walk with the dog, sit in nature and enjoy what you see. Some people feel that they need to "do" something all the time. It is necessary to NOT do something sometimes. The dishes can wait, the grass will still be there tomorrow, the laundry will too. Take a breath, take a walk, take a nap. Take care of you...

Reasons...

If you watch TV or read, you know what a terrible state of health we Americans are in. The sad thing about it is that it is almost totally self induced. Our fast food diet, sedentary lifestyles and Western philosophy of medicine (treat the symptoms--a pill for everything) just to name a few. What has to happen before we wake up?! Our body is supposed to be our temple and just look at how we treat it. We don't give it proper nutrition, don't exercise our body or our minds, don't get enough sleep, put drugs in it (Prescription drugs are at the top of the list!), drink too much alcohol, smoke... Need I say more? It is no wonder we are in the shape we are in! If we don't take care of bodies, they WILL fail us--health problems, disease, joint/body aches and pains... It is just a matter of time before it happens--WHEN not IF. Exercise is a component of good health, especially as we age.

Here are just a few more reasons to get started with an exercise program today. Exercise will help you:

-sleep better
-lose, gain, or maintain weight, depending on your needs
-improve your resistance to fight infections
-lower your risk of cancer, heart disease and diabetes
-help your brain work better, making you smarter

The key is to find a program and stick to it. Change your body, change your life. Start today!

Consistency....

Consistency...steadfast adherence to the same principles, course, form, etc. After deciding what you want to do (your goal), it takes consistent work to achieve it. That applies to anything you want to do--learn to paint, hit a home run, lose 10 pounds, complete a marathon.... You have to set a goal and work toward it in a consistent way. You can't decide today that you want to run a marathon this weekend. You have to build up your distance and you have to work on it, consistently. Since this blog is mostly about fitness, consistency means that you have to work at it--changing your diet, actually GOING to the gym, doing cardio. It starts with today and you do it one day at a time...everyday. If you are consistent, you will achieve results but--you have to work at it one day at a time.

Start today. Change your body, change your life!

Write it down!

Whatever it is--write it down! Your goals, your workouts, your food intake (aka--food diary), cardio... You will be surprised what you will find when you write things down. For instance...you might just find that you have been eating way more calories than you thought. When you write it down--ALL of it. Those handful of nuts, a couple of Hershey's kisses here and there... You really don't realize what you are putting in your body until you write it down. And don't forget what you drink too. We drink a lot of calories that we don't even think about--tea, energy drinks, soft drinks, beer, wine, sports drinks. All of that adds up.


Your workouts. If you don't write it down, you don't know how you are progressing. You "think" you remember but you don't. You can keep up with the exercises, the weights, the reps and even make notes on how you feel on that particular day. I make notes about my wrist, elbow or whatever else is bothering me on that day. I also keep up with my cardio on my planner. I used to write down what type of cardio (walk, bike, elliptical) and the time. Now--I just circle the day when I do my cardio. Then I have a little contest with myself and note how many days this month I have done cardio. Just another little motivational tool I use myself.

The best way of documenting your progress is taking pictures. People say they don't want to have pics of them at their worst but...you will definitely be able to see the fruit of your labor if you take some pics. You should try to take them at the same place with the same outfit (bathing suit, shorts/shirt, etc.). If you keep them and date them, you can see the progress much better than just looking at yourself in the mirror. A picture gives you a different view. Looking at yourself in the mirror isn't really an objective view. Pictures really tell the story--good, bad and ugly.

So, now you have some new things to think about while charting your progress to a healthier you. I hope you will start doing some of these things and use them to make adjustments and progress toward your goal of a longer, healthier life.

Change your body, change your life!

Other things...

In addition to changing your diet, exercising and doing some cardio, there are a few more things that I recommend...stretching, chiropractic and massage.

If you have animals, you will observe that they get up stretch and then do whatever else they have in mind--usually to reposition and go back to sleep. However, they stretch a lot. You have probably noticed that you aren't quite as flexible as you were when you were a child. But, you can become that flexible again. All you have to do is stretch. A few years ago, I started doing a little night time, candle light stretching routine every night before bed. It was great. I felt better and it was a great way to unwind before bed. As with lots of other things, I got out of the habit... During this time though, I did feel much better. Trying to get back in the habit of it and want to encourage you to do the same. It doesn't have to be a big deal but if you start doing a little each day, you will reap the benefits.

Another thing I am a big believer in is chiropractic. I had never been to a chiropractor before I had an injury after a powerlifting meet about 10 years ago. Oh my gosh! I was in soooo much pain. (It turns out that one of my ribs had somehow gotten out of whack.) I realized then how easy it would be to get addicted to pain pills. They say that back pain is the worst--I can believe it! If your spine is out of line, it messes everything up. It is kind of like having a tire out of alignment--it wears wrong and won't perform at it's best. Ditto for your spine. The goal of fitness is to have everything running in it's peak condition. Getting yourself aligned is the start because if you are out of line, it will affect your entire body. After my first visit, I had to go several times to get myself straighten out. Since then, I go once a month for an adjustment--every month, without exception. You would not believe the difference!

Massage is another therapeutic thing that can not be overlooked. And when I say a massage, I don't mean having someone rub lotion over me--I can do that myself. I mean having someone get down in there and get those knots and kinks out of my muscles. I normally get a deep tissue or sports massage. Once upon a time, I traded out massages for workouts and got them weekly. Ahh. That was awesome! However, that deal ended some time ago and I'm back to the real world of paying for them. Weekly massage is the best but I know that most people can't afford that (I'm included in that group myself). If you could get them monthly or at least quarterly, it would make a difference.

All of these things together work toward making your body run at it's best and that is the goal--look good, feel good, live a longer more productive life.

Change your body, change your life!

Hydration

Hydrate...To supply water in order to restore or maintain balance. As many of you know, I recommend (ideally) that you drink a gallon of water a day. And I mean a gallon of water--not liquid. I know that many of you don't like water--not plain at least--and find any excuse not to drink it. I wanted to give you a few reasons that you should...

75% of Americans are chronically dehydrated.

In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.

Even MILD dehydration will slow down one’s metabolism as much as 3%.

One glass of water shuts down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.

Lack of water is the #1 trigger of daytime fatigue.

Preliminary research indicates that 8 - 10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen.

Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

The recommended guideline for amount of water you should be drinking is about half your body weight in ounces. So, if you weigh 200 pounds—you should drink 100 ounces of water per day. This is pure water—“liquid” is not the same as water. If you are having trouble with soft drinks, I recommend that you drink one glass of water for every soft drink. The goal is to gradually cut soft drinks out.

Makes you think a little more about the importance of drinking water huh? I drink it all day, every day. I feel bad without it. But, it wasn't always like that... I had to switch over from Coke a few years back. Speaking from experience--you really shouldn't just quit. The headaches are terrible! That's why I suggest you swap a water for a Coke until you get off of it. It's the lack of caffeine that gives you the headaches.

I hope this gives you some insight on the importance of drinking water. Stay hydrated in this heat--drink some water!

Simple Diet

Just a quick post today. I want to break what to eat down very simply--things to eat and things not to eat. It is a very broad but simple way to look at it. You don't have to count anything, measure anything, just make better choices. When you start making better choices, you will start seeing changes. Change your body, change your life...

Things to eat...

1) Fiber--vegetables, fruit, beans, fiber supplement
2) Raw vegetables
3) Berries
4) Nuts--1/4 cup is a serving size
5) Protein--at every meal

Things not to eat...

1) Pasta
2) Bread--except REAL whole grains
3) Commercial cereals
4) Soda--including diet
5) Packaged desserts--cookies, cakes, pies, crackers, etc.

This is a simple little diet to start with. It is not going on a diet but changing your diet. Change what you put in your body. Start today and see what happens!

Observations...

I am an observer of people--I love to people watch wherever I go. Just back from a quick trip to Chicago and wanted to write about some things I saw... Lots of overweight people with overweight kids. People who had trouble moving, breathing, functioning...living. These people are passing on their bad habits to their children, who at ages under 10, are already exhibiting the same trouble that the parents have. This is unacceptable. The western lifestyle has got to change--no exercise, smoking, consuming WAY too many calories and very bad food choices--too much sodium, fat and processed food. We are slowly killing ourselves and our children.


Although many people think I judge them because they don't "look" like me, that is not the case. I look the way I look because I choose too. I like having muscles and being bigger and I have worked very hard for many years to achieve my "look". My concern for my fellow Americans is not the "look" but the health. A 5'10" man is not built to weigh 285#. His joints are not able to handle the stress, his organs are not meant to work the way they have to work to support the extra weight. Ok, the body is adaptable so it will carry the extra weight and work extra hard to support and maintain but eventually--it will cause problems. The obesity problem in America leads to a whole host of health concerns.... Being obese can take years off your life--literally--and cause you physical and emotional pain. It can make you less healthy, active, productive and sexy. And can lead to a less professionally and financially rewarding life. A list of things that being overweight contributes to: type 2 diabetes, increased risk for cancer, interferes with cancer treatment and can make recovery difficult, heart problems, joint problems, fertility and makes pregnancy riskier. Is that enough for you? Unfortunately, there is more...


I am concerned for our overweight children who will most likely only continue to get bigger as they get older because they have been taught all the wrong things--portion size, poor food choices, lack of exercise. As the problem increases, so does the burden of our already inadequate healthcare system. The system simply can not handle the steady rise of obesity related health care concerns. The sad thing is that most of it is self imposed. The good thing is that it can be prevented in the first place and can be turned around with some effort on our part.


Be mindful of what you do to your body--what you put in it, what you expose it to, the way you treat it. Start today making better food choices, start an exercise program and stick to it. You will reap the benefits of a longer, healthier life. Isn't that what you want? Live long, full, healthy lives.


Change your body, change your life!

Motivation...

Motivation...something that motivates, inducement, incentive. Hmmm. So, what is it that motivates you? You want to fit into those jeans? Break from the kids/husband? You want to buy a smaller belt? Your 25th class reunion? Bonding time with your puppy? Use it--whatever IT is...

However, you have to do it for YOU. You can't go to the gym, change your hair, or whatever--for someone else. If you are working out (or starting to) because someone else wants you to, it's probably not going to last.

The point is to take control of your life, make some changes and get started down the path to healthy. Change your body, change your life...

Ready, set, GO!!!!!

More excuses....

Ok, so there is more... I hear more reasons NOT to start or continue an exercise/wellness program than people actually doing it. Basically, you have to get out of your own way. YOU are in control of your life. I know that many of us (us because I do this too), let other people influence our thoughts and behaviors. But ultimately, we are in charge of ourselves. I recently read a book that was talking about controlling your thoughts--pushing the negative out and replacing with positive ones. We are so bad with our thoughts! I'm sure that you have heard that we are our own worst critics. How many times have you said to yourself "I'm so stupid.", "I'm so fat." or something to that effect? Negative, negative, negative!! Why do we need anyone else to criticize us when we do such a good job of it ourselves?! We have to start practicing self love. That goes for our thoughts, our choices, our behaviors--everything. You are the only one that can control your thoughts and your thoughts control your actions. So, if you have good thoughts then you can have good actions. Simple huh? Yeah, right. I know. I struggle with it too but if I keep hearing about it, reading it, maybe one day I can get it just right. I'm sure you can too...

I read a great analogy the other day. Basically it was talking about letting other people have the remote control to your life. Wake up call for me. How simple is that? Men barely let the women USE the remote control in the living room. Why would you give anyone the remote control to your life? Think about it....

Take back the remote and get back to the business of your life! Make better choices, put yourself first. Take control of your thoughts and take control of your actions. Change your body, change your life. Just do it!

NO MORE EXCUSES!!!!

Excuses...

After 26 years in the gym, I have heard a lot of excuses. "I don't have time." "I can't afford to go to the gym." "It's too hot." "I'm too tired." Blah, blah, blah. You make time for what is important, right? What can be more important than your health? Trust me, if you don't take care of you--how can you take care of anyone else?


The hunters are out in the woods, in the cold, before the sun comes up, waiting on something to walk by so they can shoot it--or--AT it. ha! Same with the fishermen--how many hours do they sit in the boat waiting for something to jump on the line? What time do you get up to go shopping the day after Thanksgiving? How much time do you shop in general? What shows on TV can you not miss this week? You HAVE time, you just need to MAKE time. If you don't make time for you, who will???


I always say that you get one shot with this body and you better make it count. You want it to last in good working order too--not broken down and falling apart! The better you take care of your body, the better it will take care of you. And all you mommies out there--how do you think you can tend to your children (husbands, boyfriends, etc.) if you don't have what you need for your body to work--food, sleep, exercise? I don't have children but I observe people. I think back to my childhood... My brother and I were both in Scouts, I was a competitive baton twirler, we played sports and were in the band, etc. My mother was always "Suzanne's Mom" or "Stephen's Mother" or "Paul's wife". She was always about everyone else. She passed away of inflammatory breast cancer in 2004. I feel really sad for her in that she never really did anything for Helen... I never saw her have a passion.


Grown ups need to take a step back and look at their lives. It all starts with health. First of all, if you don't have your health--nothing else matters. But, in order to have your health--you have to take care of you. That means eating right, getting enough rest, exercise. You have to give your body what it needs to do it's job. If you don't have you in order, how can you be effective in ANY other areas of your life? Your health (or lack of) transfers to EVERYthing. Another part of health is your spirit. You have to take care of that too. You need to feed your soul. You need time for you to unwind your mind from all the craziness in the world. Read a book, take a nap in the hammock (I prefer to read and then nap in the hammock), listen to some music, take a painting class, go to a wine tasting, go for a walk, chill out, do NOTHING. People really don't understand the necessity of that. You don't have to be doing something all the time, every minute of the day. People's lives are over scheduled now. You need a break to think about you. Spend some time with yourself. Sit on the porch and rock or swing... Take up a hobby, find your passion. Spend some time ON YOURSELF...


I don't know if you have noticed but we are heading down a very bad path here in America. The long term health problems caused by obesity alone are tremendous. We are all going to die one day, I just prefer to take a slower trip and enjoy life a little more. People are too stressed out, over scheduled, over weight, feeling bad, losing it... I invite you to take this opportunity to step back and reassess. Take a look at what is REALLY important. Make the choice to improve your mind/body/spirit. Find your passion. Choose YOU. How can you not???

NO EXCUSES! Just do it!

Results...

"I'm going to the beach next weekend and I need to lose 25#" "I've been walking on the treadmill everyday this week--when am I going to see results?" "How long does it take for me to see changes?"


Results... I often say "I'm a personal trainer--not a miracle worker!". We Americans are such an instant gratification society. People--you didn't get this way yesterday and you aren't gonna change it overnight! Sorry but it's true. And also remember from prior posts--it doesn't come in a pill or bottle. You actually have to work at it--you have DO something. And the older we get, the more we have to work at it. The more you apply yourself, the faster you will see results. Plain and simple. You know like they always say--the more you put in it, the more you get out of it. Yep. Simple as that.


You have to do it and be consistent at it. You have to change your diet, do some cardio and exercise. The more vigilant you are in all three areas, the faster you are going to see results. The diet part is the hardest and most important. Start with gradual changes and work into it but eventually you will see that you have made lifestyle changes. It will be a way of life and you won't want to go back to the old way--clearly that didn't work for you.


And another thing... The place you hate the most will be the last place to change. Ugh! For me, it is my pooch. I have had one always--even when I was skinny fat in H.S. So, when I'm getting ready for a show..my abs come in last--every time. So, if you have too much junk in your trunk, it's probably gonna be there for a minute...


So... what did I say? You will see some results when you apply yourself to your mission. Stay the course, daily. In a bit, you will start to see some changes--the number on the scale, the belt hole, dress size, you look good naked. And, that IS the point, right??


Change your body, change your life!

Goals...

Sorry, it's been a while. Internet issues--good grief, we depend on this thing...

Goals. What is your goal? What is it that you are trying to do? You need a goal and it has to be specific. It is not enough to get started on an exercise program and say "I want to lose weight." You need to say "I want to lose 10# by May 1st". Set a specific goal and work toward it. When you reach that goal, set another one. I personally do better if I have a goal. I seem to never have problems when I have a certain date that I'm getting ready for. But just to say "I need to lose weight", doesn't seem to have the same effect on me...

Decide what it is you want to do and start making choices and changes to help get you there. However...you didn't get this way over night and it isn't going to change over night. And, you have to work at it--whatever "it" is. If you want to change your body, you have to change your life. You have to change you mind, change your food, change your lifestyle. The trade off is that you will live a longer, healthier life. How awesome is that?

So, think about it. What is it that you want to do? Decide and make a plan to reach your goal. If you have a stumble, pick yourself up and go again. This is not all or nothing. We are all human. We have to learn to grow. If you make a bad choice, do better next time. I think there is no better investment than in ourselves. If we take better care of ourselves, we would be better in all areas--better wives, brothers, Moms, bosses, etc. It is a win win situation!

Start today. Set a goal, change your life.

Food...

The old saying "you are what you eat" is true. If you eat crap food, you are going to get crap results. You can workout all you want but if you don't change what you put IN your body, you will not get the results you want. Food has changed over the years. The Coke we drank as we were growing up is not the same as the Coke today. The serving sizes have changed--super sized, additives are more potent, insecticides are stronger--more chemicals...food has changed! It has been shown that even fresh foods don't have as many nutrients in them now as in years past. That is why it is even more important that we pay attention to what we put in our bodies.

The easiest way to think about it is--REAL. The quote a famous tv trainer--"If you can't pick it off a vine or tree or it doesn't have a mama...it isn't real food." That pretty much sums it up. The last time I checked--Chester Cheese or Tony the Tiger didn't have babies... You want to eat food as natural as possible--no salted, honey roasted, glazed, etc. Fresh food is best but frozen is acceptable too. You just need to eat it. Vegetables and fruits that haven't been processed. Not processed is the key for everything. The less processed it is, the better it is for you. Period.

Color is good. The more colorful your plate is the better. Brown rice over white rice, wheat anything over white, sweet potato over white potato. Are you seeing a pattern here?? The more variety you eat, the better it is for you. I'm not so hot in that department. I tend to eat the same stuff but it is good stuff. My bad is better than most people's good but it wasn't always that way... Back when I had an office job--I had a food "drawer". It was full of potato chips, cookies, chocolate, etc. Now I hardly ever buy the stuff. When I eat it, it makes me feel bad--that helps with cutting it out.

It is all about making better choices. Pay attention to what you are putting in your body. Start looking at labels, the more words you understand--the better it is for you. Read labels, make choices, change your body, change your life!

Sleep....

SLEEP.... Ah, sleep. How many of you need some sleep? I bet more of you than not. It is one of the biggest problems today and I don't think people really understand how important it is. You notice that animals don't seem to have that problem--they ALWAYS get their beauty sleep, sometimes at the expense of their owners... Notice in the picture that I am nowhere to be found--I have been completely rooted out of the bed! But seriously, we need sleep. Somehow we need to make it a priority--that falls into the category of taking better care of ourselves. And we already know that you don't do that...


Ideally, you should be able to wake up without an alarm clock AND not feel like you have been run over every day. (I know by experience that it can be done!) If you get enough sleep, you will be awake before the clock. A real easy test to my theory--take a look at your children (or nieces and nephews). Notice how they are up at the crack of dawn ready to go? What happens to them when they don't get enough sleep? And to those of us around when it happens? Yikes! We don't want to be around. When we are older, we can control the crankiness--sometimes. But there is more to it than just being cranky. Sleep is when all the good stuff happens, your body is resting, it gets restored and ready for the next day. Your mind gets a break from all the "stuff I need to do". Recovery time from the war of life. Not having enough sleep causes you to not function on all cylinders, it impacts your thinking, and--not getting enough sleep seems to also have an effect on your weight. Studies show that people who don't get enough sleep tend to be heavier. Why is it that we tell our children they need their sleep but we don't practice what we preach???


Get the TV out of the bedroom! Don't watch it right before you go to bed, and certainly not in the bed. Your brain is over-stimulated with all the images and that the TV bombards it with. Same is true of the computer. The images and light cause you not to be able to shut down for sleep--just because you turn the TV/computer off doesn't mean your brain turns off. Don't eat for two hours before bed and no exercise either. You need to get "wound down" before bed so you can continue into a restful sleep. Experts say that you should only use the bedroom for sleeping and you know...


Spend some money on "good" sheets--sheets with a high thread count. Once you go up, you will never go back. After being converted myself, I never buy anything less than a thread count of 800. The horror of growing up sleeping on 250-300! I don't know how we made it through. You can find these on sale and they are definitely worth the higher price tag. TRUST ME! Your mattress is important too. No matter how thrifty you are--they are not made to last forever. (I swear my grandmother still had the mattress that my mother slept on when she was a teen in the guest bedroom!) About 10 years is all they are good for. Same is true for pillows. You need to buy some new ones. They make all kinds now--back sleepers, side sleepers, stomach sleepers. Find the right kind for you and put it to use. You need to have your bedroom as dark as possible. Even the light on the clock is enough to mess with your sleep. If you have a clock with a lighted dial/face, put it as far away from you as possible. And--keep the children and animals out of the bed. Ok, so the NEXT ones aren't going to be in the bed... The temperature of the room is also important. It needs to be cooler in your bedroom. If your feet are naturally cold, put some socks on. I couldn't believe the difference it made!


Sometimes a sleep aid is necessary but it isn't meant to be used every day. A good natural one-- that works--is a combination of 3mg of melatonin and 500 mg of l-tryptophan. That is the stuff in turkey that makes you wanna take a nap after Thanksgiving dinner. Take it about an hour before bedtime and...ahhh.


I hope this is helpful... Here's to a good night's sleep!

Supplements

Supplements are just what the name implies--a supplement to your diet. You can not have a handful of M&Ms, Diet Coke and pop some pills and think you are good. WRONG! You need to eat as much "real" food as possible and supplement. I think everyone needs to take a multi-vitamin, glucosamine with chondroitin, fish oil (animal based oil) or flax seed oil (plant based oil) at a minimun and, add calcium if you are a female. Based on your individual needs, there are other things you might add to the mix. I also use a protein powder (for when I eat my oatmeal--and any other time when I don't get enough protein with the meal). You can see that I take quite a few things more than what I mentioned and that is less than what I use to take--way less! I have been using Opti-Women vitamins by Optimum Nutrition for years. They make versions for men and seniors too. Any time you can find a multi-vitamin that is whole food based--the better it is. Because it is whole food based and not synthetic, you will have to take it two or maybe three times a day. The glucosamine/chondroitin is for your joints. It is a supplement that you don't notice right away but, if you stop, you will notice that you aren't taking it any more... Fish/flax oil is essential fat. We need fat but there is a difference between good fat and bad fat. Unfortunately, the American diet seems to have tons of bad fat and not enough good fat. I have been taking fish or flax oil for 15 years or so. I really believe that the water I drink and this supplement is part of the reason my skin looks so good. I had terrible skin when I was younger and now I get so many complements on my skin. How funny is that?! I also use melatonin and L-tryptophan together as a sleep aid when I need it--it is natural and non-habit forming.

I am not real big on medicine but a big proponent of supplements. If you are giving your body what it needs to do it's job, you won't need to take meds--in many cases. This country is over-medicated! You go to the doc and the first thing they do is write a script. What they need to do is discuss your diet and exercise. I firmly believe that many things can be changed by diet and exercise.

Change your body--change your life!

Look Good Naked - Part 3

EXERCISE. The fun part! The part where you get to change your body and mold it into whatever you want. Exciting, right?! Weights, machines, bands, kettlebells, bodyweight, inside, outside, with a buddy or by yourself--the possibilities are endless! But, more is NOT better--do not overtrain! A total body workout two times a week is all you need. What that means is an exercise per bodypart--legs (you can do several different types of exercises for the different parts of your legs), back, chest, shoulders, biceps (front of arm), triceps (back of arm) and abs. You need a day of rest in between--don't work the same muscle two days in a row. Muscles grow during the rest time, not when you are working out. When you workout, you are actually breaking down the muscle and it builds back up bigger and stronger. (I need to mention here that it is impossible for women to turn into men. Working out does not change your physiology. Apples can't turn into oranges!) You can also do it three days a week but that is enough. You want to get in, get out and get on with your day. The problem I see in the gym is that people spend more time yapping than working out. "I've been at the gym for 2 hours." Doing what? If you are really working out, you won't be in there that long. A total body workout shouldn't take more than 45 minutes. An exercise per body part, three sets of no more than 15 reps with about 30 seconds in between--use a stop watch. By the time you get to the last set, the last few reps should be hard. If you can blow through 20+ reps, you aren't using enough weight/resistance. A rule of thumb I use is on a scale of 1 - 10, work about level 7. Focus on the muscle you are working, if you don't feel it in that muscle--you are doing it wrong. Your goal is what determines the number of reps and weight/resistance used. If you are trying to build, you will use heavier weights with fewer reps. If you just want to tone, go for lighter weight and reps from 10 - 15. Form is key people. Let me say that again--FORM is key. If you are new to the workout scene--hire a personal trainer to get you started. If your form isn't good, you will end up hurting yourself and then not be able to workout. Who wants that? After you get your form down, you will be able to build your exercise repertoire. Start out with a routine and then after a month, change it up--get some new exercises. I will show people a routine and they do it for a month then come back and get a new one and again, and again. You don't have to have a trainer with you the whole time. Get a workout and do it and then come back and change it up. Most of my clients over the years only come to the gym because I am there waiting on them. Whatever motivation you need, use it. And joining a gym isn't enough--you do actually have to go...


Just like with cardio, you have to change up your workouts--the exercises, the number of sets, number of reps, amount of weight/resistance, speed of reps. You can't just go in and do the same thing every time and expect results. That is why I suggest you do a routine for a month and then change it up. After you get some experience, you will have enough exercises in your library to be able to change it up every time. And, how do you know what you did last time if you don't keep track of it and WRITE IT DOWN?! I have YEARS worth of workout books. I write EVERYthing down. In your little notebook, you can note your weight, notes about how you feel--like a sore elbow, headache, etc.--because all of that affects your workout. Write down your weight, reps, sets--you can make notes to go up in weight for next time. Write it down!


ABS. I have to add this section in here. Everyone wants a "six pack". Guess what? You already have it--you just have to uncover it. Abs are muscles like all the others. Doing 900 ab exercises won't get it for you. You have to burn the fat off to get to them. One exercise for abs per workout is plenty. If you are doing them right--you won't be able to do that many. And, adding weight just makes your abs bigger...it will build them out--make them thicker. Just like your biceps grow, your abs will get bigger too. Just keep that in mind...


And one more thing... I want to add a few comments about being sore. I have been lifting myself since 1983. I get sore after EVERY workout--still. Sometimes more than others but always sore. If you don't get a little sore, you aren't pushing yourself. The whole point of working out is to make a change in your body. If you are just going to the gym and going through the motions, you are wasting your time. Go to the gym, be focused, get in, get out and make it count.


Change your body, change your life!

Look Good Naked - Part 2

CARDIO. Cardio, cardio, cardio... Sorry guys. It's a MUST. Have to do it to burn fat. People always ask what cardio is best. "Whatever you will do" is the answer. It doesn't matter what you do, it's that you do it. Nike says it best--"Just do it!". Ideally, weight bearing exercises would be best because it engages your body more. Anyone that knows me knows that I don't run--except to the bathroom. Well, there was that one time at the beach... The morning after I turned 42. I was on my morning walk on the beach and I saw some storm clouds in the distance but I thought I could beat it. I was FAR from the condo and it started pouring. POURING. So, I decided to run back. OMG! When I finally got back to the room, my brother asked what had happened to me. I told him he almost lost me. I swear to God, I thought I was going to have a heart attack. Right there, on my birthday trip at the beach...I thought my heart was going to explode only hours after my 42nd birthday. It was then that I decided that I would NEVER do that again. So, I walk... Getting ready for shows, I do two hours of cardio every day. Yes--TWO HOURS, EVERY DAY. No exceptions. I realize that most people don't have that kind of time. (Remember what I said about bodybuilding being all about you and sacrifice? It is not real world...) Anyway, you need to start out slow if you haven't been doing anything at all. Twenty minutes a day and build up. You might need to try it three days a week at first and increase your time and number of days as you go. People again seem to have the all or nothing mentality with cardio too. If you have been sitting on the couch watching the tube--don't think you are going to run out the door every day next week and do cardio. You are setting yourself up for failure. Make a commitment to do it and start slow--twenty minutes, three days a week. Just like changing your diet, adding cardio to your life is a lifestyle change. Take it one day at a time...

You need some good shoes--walking shoes or running shoes. You need the support they provide. And you need some good socks too. I recommend Thorlos. They are more expensive but they definitely help in the blister department. I walk outside whenever possible. I prefer being alone with my thoughts and nature and sometimes--most of the time--with my music. I listen to techno because it has a good beat and keeps me moving. At the gym, I either do the treadmill or ride the bike. I have tried the elliptical but I'm a spaze. I can't do the arms when I'm doing it and my feet go to sleep so I have to stop and reverse. They have this thing called a StairMaster. It is a product from hell so I never do that one...

Here's the thing about cardio. Besides having to do it, you need to change it up. If you always go to the gym and get on the bike for 20 minutes at level three, it won't keep working for you. You need to change up the time, the speed, the incline, the course, the method... Change is good. Movement is good. So, get up off your butt and just do it!

So...you want to look good naked--now what?

Every time I hear that commercial on the radio I think--"Yes! Yes, I DO want to look good naked!" Well, guess what? You have to DO something! It doesn't come in a bottle or a pill, if it did--we would all look great. There is no substitution for work. Period. It just doesn't work like that. Sorry. But the good news is that it can be done. But, it will take some changes and work on your part. There is just no way around it. And unfortunately, the older we get the more work we have to do... Three main things to think about--diet, cardio and exercise. Diet is listed first because it is by far the most important one on the list. If you change your diet and do nothing else, you will see changes in your body.

DIET. I am not talking about going on a diet. If you go ON a diet then at some point you go OFF the diet. I'm talking about changing your diet. It is all about choices. Making better choices to get you where you want to be--no matter where that is. First of all, you have to eat! If you don't eat, your metabolism slows down. Think about your body like a fireplace. If you have a fire and someone is there putting wood on it all the time--your house stays warm. If not, the fire goes out and your house gets cold. Ta da! Simple as that. In order to keep your metabolism going, you have to keep fueling the fire. If you don't eat but once a day, your body goes into starvation mode and will hold on to everything you eat regardless of what it is. (For the life of me, I don't know how people make it on one meal a day!) Obviously you are going to try to start eating better--better quality food and more frequently. The more you give your body something to do, the more it will burn for you. That is the point--have your body working for you all the time. The cleaner you eat, the better--and faster--your body will respond. No fried foods, cut out the sodas (liquid calories!), sweets, breads. The closer to nature you eat, the better. Translation--stuff you can pick out of a garden or off a tree/vine. The more natural it is, the better it will be for you. No processed foods. I'm not saying that you can't have a cookie from time to time but you just can't eat crap all the time and expect to get the results you want. Make changes and choices. With that being said, this is not an all or nothing deal. If you have a piece of cake at the office birthday party, so what? Just don't have two... Since this is going to be a lifestyle change for most people, do it one meal at a time. If you have only been eating once a day, it is totally unrealistic to think you are going to start eating 5 times a day. Start slowly--two meals a day, three meals a day, etc. Eventually you would really try to eat 6 times a day. I know that sounds like a lot but, remember the fireplace... And, when you start eating more frequently you will eat smaller portions just because you will not be able to eat a ton each time. I consider every time you eat to be a meal even if it isn't steak, potato and salad. Example: breakfast, mid-morning snack, lunch, mid-afternoon snack, dinner and then another small something before bed. At first, you will have to make yourself eat more. But eventually, it will just be a way of life. Trust me! Snacks can be fruit, nuts, yogurt, etc. Nuts you want to be as unprocessed as possible--not honey roasted, dry roasted, etc. Remember as close to nature as you can get. Another thing to consider is portion size. When you go out to eat these days, mostly your entree is two meals. I always cut it in half and take home another meal for later. If you think about your plate--divide it in half and you want protein on one side and everything else on the other. For example, you have some chicken and then to go with it maybe some potatoes, pinto beans and corn. Since I'm from the south I kinda like the word "piles". So, you want your piles of potatoes, beans and corn to be roughly equal to the amount of chicken. Does that make sense? You don't have to count ANYthing. Just start being aware of what you are putting in your body. Make better choices to get you to where you want to be. Is that bag of cheetos gonna help you look good naked? I don't think so--pick up an apple instead. Protein is a big part of this too. Your body needs protein to build muscle--we will get to the muscle building later. Basically protein is meat--chicken, beef, pork, seafood--and dairy. There are vegetable proteins too but generally speaking, protein is your piece of meat. Try to have protein at every meal. I recommend 30 grams of protein at each meal but for now, just try to get some protein in at each meal. After you have cleaned up your diet, you won't want to eat the crappy foods again. They will make you feel bad when you eat them. Sweets will be too sweet and the feeling you get after eating crap just isn't worth it. I promise!

WATER. I can't talk about changing your diet without talking about water. Many people are walking around dehydrated and don't even know it. After all these years of working with clients of all types, I am still amazed at how many people don't drink water at all or liquids either for that matter. I have been drinking water as my main source of liquids for over 15 years now. I can't do without it and frankly don't know how others do without it either. I always have a bottle of water with me. I don't think you can drink too much water. When you first increase your water intake, you will have to visit the bathroom more frequently but that goes away. Really. So, what I am saying here is that along with changing your diet, you need to increase your water. Get rid of the empty calories in sodas, teas, and other drinks that you might be drinking. If pure water is too hard for you, try some Crystal Light. But drink up! And I would like to add here that diet sodas are bad for you too--that's another discussion... Just drink water!

Ok, I think that is about enough for today. Besides, if I told you everything you need to know now...you wouldn't come back!

Stay tuned for Part 2--cardio.

Thoughts on a Thursday

Hello everyone and welcome to the first installment of my blog....finally. I am slowly catching on to all the cyperspace has to offer. First I want to introduce myself. My name is Suzanne Williams and I am an ACE certified personal trainer in Pelham, AL--that would be Birmingham to you non-natives. I have been lifting myself since 1983 and became certified in 1998 when I started my own training business. I have been a competitive bodybuilder and powerlifter but think I'm done with that. However, I LOVE being onstage so I never say never... Competitive anything is extreme and trying to find a balance is hard for me--not knowing how to be "normal". I mean, I know what to do with myself to get ready for a show but living that way 24/7 is both unrealistic and unhealthy. Being a competitive bodybuilder is anything but normal. Maintaining that "look" is impossible AND live a normal life. Bodybuilding is a very selfish sport. It really is hard to compete and participate in everyday living. It is all about the look you are trying to achieve for a specific day--minutes actually--a day that you spend months getting ready for. The amount of time you spend onstage after all those hours of cardio, diet, working out, practice--discipline--is miniscule compared to the time you spend getting ready. It is a powerful feeling though...walking out onstage for the world to see. Putting yourself out there. The feeling of accomplishment that you did it--or not. Yes, you have help along the way but ultimately it is all about you--you did the cardio, you did the diet, you sacrifice. It is all about you. And for what? A trophy if you are lucky. But the satisfaction that you get is more than words can say... "I did it", but until you have been up there--you have no idea what that means.

So, here I am at almost 44 trying to have balance. I like to eat ice cream sometimes, pizza and beer and love a glass of wine--or two. But, you can't eat like that and look the way I want to. That is where the balance comes into play. How much crap can I eat and cardio do I have to do to maintain the desired look? I struggle with it daily. I'm older now, it is more effort--more cardio, more strict diet. Just how much am I willing to do or not? Yes, I have to admit that getting older does suck in some ways. Everything is harder. When you are young, it all comes so easy. Now I know what my clients have been talking about--this 40 stuff. It just happens. Stuff appears on your body that wasn't there before and you have to work much harder to get rid of it and make better choices to keep it at bay.

This is what my blog is about...making choices, changes and adjustments to be the person you want staring back at you in the mirror--for those of you who dare to peek... Change your body, change your life!

Stay tuned for more and thanks for reading.

Suzanne