Lap-Bands are on the rise and this is not a procedure that is a walk in the park or without risks! There are people who are getting this procedure whose body mass index is as low as 32. Anything under 31 is a good range for a BMI. This is getting out of control! Someone with a BMI of 32 with a little work could certainly get into a normal range safely and it wouldn’t take that long.
There is no diet (first three letters), that will magically make you thin in 3 days. There is no workout that will make you look like a body builder in a week. It takes consistency and it is a journey! It’s a lifestyle! You should think about your why? Is it really about your looks? Or do you want to feel better? Think about it!
I was reading a post from a colleague the other day in Facebook and I have to tell you, it made me think about never stepping foot into another hospital in my life again. He was re-telling a story about a friend who had recently had a about a week-long stay in the hospital for a GI problem and the conditions for less than sanitary due to lack of personnel and supplies. What was my take away as a trainer?
We as an industry must step up our game and serve you as the public better than the medical community is treating you! Because you don’t want to end up getting sick.
Here are my tips as a fitness trainer and health coach for a healthy individual to maintain or increase their fitness base.
Nutrition is your first key: Stick to a Mediterranean Diet. In my opinion, it’s the healthiest overall diet out there. Drink water! Lose the soda, juice, limit the coffee (so you can sleep), and limit the alcohol (it’s just empty calories and it makes you do stupid stuff when you are over served).
Exercise: Find what you like to do and get out there and be active! Don’t let a trainer get in your face and make you do things that will harm you. There are trainers out here that will show you good form and encourage you the right way and listen to what you want. If you are doing an activity that you don’t like, guess what? It won’t last! Try new things, you never know if you will like them until you try. Lift weights, it can be your own body, bands, medicine balls, stability balls or free weights. Just to name a few, the options are many but the benefits are very real. Move away from the computer (yes, I going to as soon as I finish this!) and do read more. Stop watching so much TV, it stunts your mental capacity and it makes you bottom heavy. (Really). Go outside. Get some fresh air!
Sleep! It’s so under rated. If you get 7-8 hours a night, your out look on life will be so much better. Your health will be much improved as will your energy level to do the things that I mentioned above.
Socialize. Studies show that connections (other than on the internet) are good for your soul. It decreases stress, which leads to the hormone cortisol, which leads to fat stores. You might even find a workout buddy.
It doesn’t need to be extreme. Lifestyle changes can be moderate and still be very beneficial. If you take these tips, use them consistently, I’m confident that you will not need magical pills or tricks to stay fit and healthy. This is the key for an optimal lifestyle.
I have started a new business that I am very excited about just in time for Father’s Day! If you have a sports, exercise or wellness loved one in your life that you would like to wow just give me a call or email! We can talk about their goal and I will put together a strength, stretching, nutrition or lifestyle tip program together program for them and lot’s of related goodies along with it for a super special unique gift. This is sure to please!
I know that most people like positive posts and blogs, but sometimes there needs to be a good dose of reality. I’m not going to spout off statistics of obesity and diabetes rise because I know you have probably been bombarded to death with that sort of stuff. I’m going to make it real. Taking it back several years ago when a relative was receiving chemo at an area hospital.
This was just as before they really started the initiative of cost saving measures in the medical industry. This particular Oncologist was a self-centered jerk and allowed his staff to double and triple book his schedule. Get the picture? His waiting room was extremely uncomfortable. So, all of these dying patients who were on borrowed time, very sick and scared were having to wait sometimes up to two hours before their appointment and treatment which would take up to another six hours in really horrid conditions. You don’t want to know what I said to him and his staff after about the second visit. This is not unusual nor is it isolated to this specialty.
Notice, I said this was before the cost saving measures started taking place and the cuts in personnel started. Now, you have overworked staff that feel they are under appreciated. I’m sure the atmosphere is MUCH better!
This is the time, if not for yourself your families to take action. Start small by making simple steps in your diet like exchanging water for soda. Walk after meals for 15-20 minutes. Make sure you are getting enough sleep at night. Stop going to fast food restaurants! Try a new sport, but ask a trainer to show you how to do it properly. Add something every week and you will see how the positive impact will snowball your energy. Make it a fantastic week!
“There are two basic motivating forces: fear and love. When we are afraid, we pull back from life. When we are in love, we open to all that life has to offer with passion, excitement, and acceptance. We need to learn to love ourselves first, in all our glory and our imperfections. If we cannot love ourselves, we cannot fully open to our ability to love others or our potential to create. Evolution and all hopes for a better world rest in the fearlessness and open-hearted vision of people who embrace life.”
For so long all you ever heard in the fitness and diet world was the key to losing weight was choosing low-fat foods. Well…how did that work out for you? Probably not so well! The reason for that is when the food industry takes out fat they usually replace it with sugar or a sugar base substitute. This is where the real problem with obesity lies.
1 sugar carb gram = 4 calories.
Counting calories from sugar is a much better system than just counting overall calories for weight loss. It takes a little longer, however it is absolutely worth the effort. You won’t have that insulin spike, out of control cravings, and up/down fatigue.
It’s important to eat enough protein, green vegetables and fats to keep you feeling full. These are fine as they are not full of sugar. Think about dark leafy greens, nuts and whole grains as they are a good source of Magnesium. Any time you can boost this naturally with food, it’s a good thing!
Speaking of boosting naturally, here’s some ways to boost your Serotonin naturally. Getting enough sleep, going for a walk in the neighborhood, gardening and smelling your flowers. Serotonin is a feel good hormone that will help your body and mind stay stress free. Stress, is one reason that makes it hard to lose weight.
To achieve optimal health and fitness, you have to let go of the practices that are ineffective and balance the ones that work.
“What screws us up most in life, is the picture in our head of how it’s supposed to be.” – Unknown
A healthier attitude to take towards fitness is to love who you are today! The person you see in the mirror, who is doing the best he or she can do to be the healthiest person in the future. Someone who has a specific goal, that is smart and action filled. One who knows that it takes time and not drastic fad diets or crazy exercise plans, but balanced lifestyle changes. Someone who will want to help lift others along the way when they see or ask for help in their fitness quests to the best of their ability instead of judging. This is the picture of someone who is on a journey to optimal health and fitness!
I’m sure by now, most of you have either heard or read in the news about the tragic accident that happened during a competition last month.
There has been some questions surrounding the safety practices of the competition, such as stacked weights where he was lifting. My bigger issue is that, not just with Crossfit but I have seen this with many Pilates studios as well, they have gotten away from the pure form of the discipline. Why, perhaps giving the studio owners the benefit of the doubt it’s they saw their own vision of what it should be. On the darker side, they were trying to make a quick buck and thought they could cut a new niche out and call it their own. Whatever the case, when something good is watered down and the rules of the game are not followed it’s only a matter of time when someone will be injured.
I remember hearing a client coming back from college telling me that her roommate had just gotten a job at the University’s Rec Plex as a Pilates Instructor. I asked what certification she had gone through to get it? She told me, none…she had watched a video! Really? Where has our industry lead us!
Point being, please ask for credentials before taking a class or hiring a trainer. Do your homework, it’s worth the time! You have one body, your goal is to improve it not to injure and destroy.
Let’s get back to basics. This is where the real benefits and work is accomplished!
This article really got to me on many levels and I would love to know your thoughts. Recently, I went to see an Orthopedic Surgeon with hip pain from years of cycling. I was sure I would walk out with a script for physical therapy. Did I get the shock of a life time when he informed me that I needed a total hip replacement immediately! At my age, I would have required two additional replacements. This was devastating! I went to a chiropractor for a second opinion and she was appalled! Not only did she bring in an associate but showed me my x-ray to prove that I was nowhere near a total hip replacement. After a couple of adjustments and stretches, I can honestly tell you that I am completely pain-free.
My point is, how many of these procedures that are not needed have there been medical complications or even death? Shouldn’t the specialist be held accountable? I certainly think so!