Can I lose 10 pounds by Thanksgiving?

Yesterday, a client asked me if she could realistically lose 10 pounds by Thanksgiving. My first and immediate thought was, "YES! It can be done." And it can. Then I hesitated. I thought about what it would take to lose that 10 pounds and I knew that she would have to make some big changes and work really hard to get her lifestyle in order. We talked about what it would take and she's on board.

So, I know what you're thinking, how can it be done?
1) You have to eat really clean and in the right balance. Lots of fruits, veggies, whole grains, lean proteins, high fiber. No enriched white flour junk, no processed foods, dairy, caffeine, diet sodas, diet anything.
2) You must eat! Undereating is the singlemost sabotage to effective fat loss. If you're eating really clean, it's almost impossible to overeat.
3) You've got to move. Then move more. Intense, programmed, effective fat-burning workouts that keep you pushing yourself to the next level without injury or burnout.
4) Did I mention you've got to move? I know you thought you understood, but I mean effective workouts every day. It doesn't mean "drop-down and give me 20" workouts every day, it just means that you've got to burn more calories than you take in. The key is really understanding how the body loses fat. Bottom line: You've got to burn approx 700 extra workout calories/day to shed that amount of fat in that time frame. It's got to be done with a proper balance of cardio/strength training/flexibility.
5) Hydrate! Drink water instead of any other drink and make sure you're drinking enough.
6) Sleep. 7-8 hours of intentional sleep per day will help renew the body from its intense workouts and allow the maximum efficiency in muscle building and fat elimination.
7) Manage stress. You can do everything right and if you're super stressed out, you're going to burnout or hurt yourself. Exercise and eating right are a great way to manage stress, but you've also got to have some time to yourself to relax and be still. Relax.
8) Front load your calories. Earlier in the day keeps the fat away! That means eat a high-fiber breakfast (12-14 grams) and a couple of balanced snacks before lunch, a portion controlled lunch, an afternoon snack, and a portion controlled light dinner at least 3-4 hours before going to bed. NO nighttime snacking or high calorie beverages.
9) Did you get the part about the fiber? Aim for 35-40 grams/day. I know that seems like a high hill to climb, but you can do it. You'll be amazed at the difference in the foods you choose and the satisfaction you feel. Build up slowly and remember you've got to drink water to keep things, umm, "moving"...
10) Invest in yourself to keep it off. If you're going to work that hard for the next 5 weeks, then you deserve to keep it off. I told you the basics, but I'm a strategist that knows everybody needs a little tweaking here and there to keep the fat melting. Let me help you.
11) Get accountability. Log your food daily and show them to a trained professional. Get personal training, do an intense skinny mini workout, or online workouts from me! If you want a plan and a push, I can offer it.

Just give me the chance and you're willingness to fight fat and we'll get there together! What are you waiting for?

Random Exercises Yield Random Results

This morning I was working out with husband. Every morning we have the same squabble about his workout. I tell him what we're going to do and then he does something totally random and different. I used to get frustrated, but after so many years, now I just shrug my shoulders. He says he's giving me free educational training on how to deal with the most difficult, non-compliant clients. I don't think he's really playing that role. I think he enjoys being the rebel. Even with his stubborn ways, his naturally lean physique still turns my head and keeps me focused on him. Argh, love isn't blind when you're looking at him, it just puts up with more than it normally would!

I tell you this because my husband's random workouts give him random results. At the end of the day, he admits that he should listen to me to reach his goals. His workout "ideas" just don't defy science the way he wants. The truth is every time you set to do your random, same old, "I do the same thing every time." workouts, you're attempting to defy the science of fitness. It just doesn't work! Like I tell my clients, there is a method to my madness. If you really want to achieve significant results in the proper time without injury or muscle imbalance, you need to have a planned workout. I mean an educated, strategized, intentional, specific workout. Otherwise, in my opinion, you're just wasting time and energy.

So, stop wasting time and listen to me. Everyone needs guidance when it comes to exercise. We exercise for a reason - with a goal in mind. If you're the kind that needs hand holding, let me hold your hand and I'll walk you thru the best workout you've ever had. If you're the do-it-yourself kind, I'll program an awesome workout online and you can go do it on your own. Either way, I won't waste your time or your results. And these days, time and health are too valuable to trust in the hands of RANDOM.

Have an purposeful day and an intentional workout!

Flexibility and Stretching

Every day clients walk into the studio and complete their warm up. After those 5-8 minutes, they jump off whatever piece of cardio equipment they are on and proclaim,"I'm ready! What are we going to do today?" My response is always the same. "Did you stretch?" and almost every time the answer is NO. I will admit that stretching is most important at the end of a workout, but it's still pretty important to get in some general mild stretches BEFORE your workout too. It's also a good idea to stretch when you wake up and before bed to de-stress and balance out tension in the body.

Stretching should be a daily habit. The benefits of flexibility are immediate in the body. Your muscles like it and they think, "Mmmmmmmmm! That's just what I needed." Neglecting flexibility can be a regrettable mistake over time. Many times pain and tension is caused by tight muscles pulling at the joints causing musculoskeletal imbalances.

Flexibility training:
Allows greater range of motion, freedom throughout a movement and improved posture
Increases physical and mental relaxation
Releases muscle tension and soreness
Emphasizes deep breathing and focused body awareness
Often reduces risk of injury due to muscular tension

Everyone’s flexibility is different. Genetics, gender, age, frequency of stretching, and level of physical activity determine the ability of muscles to release and relax. As a natural part of the aging process, we lose our flexibility. Put simply, if you don’t use it, you’ll lose it! However, muscles are very forgiving and will improve with regular training no matter your age or level of physical fitness.

Before Stretching:
Warm up is very important. Start with a low intensity warm-up, like walking, for 5-10 minutes before attempting stretches.

While stretching:
Stretch slowly, exhaling as you gently stretch a muscle.
Try to hold each stretch for at least 10 to 30 seconds.

Stretching mistakes:
Bouncing is a NO–NO! Gently holding a stretch is more effective and there is less risk of injury.
Don't stretch a muscle that is not warmed up.
Caution: Don’t strain or push a muscle too far. If a stretch hurts, ease up.
Breathe! Steadily, slowly, and focused. Never hold your breath.

All of this has got me thinking, "I think I'll go stretch." Maybe you should too. If you don't know what to do, email me and I'll get you started. www.BodyInteriors.com

NCB Disease can make you fat!

My husband has been on my case lately about what I'm eating. It wasn't until he said,"I'm only telling you what you tell your clients everyday. I thought you practiced what you preached?" Oh, you did NOT just say that to me! Are you accusing ME of self-sabotage? He was right. I had to admit it to myself.

So, I bet you're thinking, "OOoooo, what did she eat? French fries? Burger?" NO WAY! It was oat bran hot cereal. I've actually been self-sabotaging with the healthiest of foods. Here's the story: I have a lifelong history of really bad allergies, both environmental and food. I am "off the charts" allergic to all 29 environmentals in my area. To my allergist's shock, I'm totally unmedicated feel really good. I'm very successful at using my nutrition, Juice Plus+ and the occasional herb to control my allergies. Well, I'm also allergic to all dairy, egg whites, egg yolks, peanuts, corn, oats, peas, cod, sesame, peaches, melons, and mildly to other nuts. Thank the Lord, the allergist gave me back my wheat, I'm not allergic to gluten! Alleluia, what would I eat if I was? Been down that road, very hungry... Anyway, I have no problem giving up most of them, but oats and corn are my downfall. I have no sweet tooth, just a very salty, high fiber one. I love my super fiber oat bran muffins and cereal. I love a good black bean dip with a corn chip or tortilla. Everything good to me has corn in it! Read some labels, wouldn't you agree?

Back to my husband's accusations... I have some eczema the allergist says is caused by one or more of my allergies. I can't get rid of it. Itchy, annoying, and generally a nuisance. I thought I had mastered my allergies by not having any nasal or head symptoms, but, alas, the skin got me! It could be the insanely high ragweed count in the air right now, but it could also be combined with that fact that I've been eating oats and corn stuff lately. That's why my husband has no sympathy for me. I'm eating what I'm not supposed to. No oats, no corn? Arrgggh!

The funny thing about this whole story is that I actually coined a condition (my own invention, not clinical of course) for people who do this - NCB disease. Nibbles. Chews. Bites. Disease. Main symptoms:
Individual eats generally healthy foods 95% of the time but gives in for the occasional nibble, chew, or bite.
Individual is in denial about said nibble, chew or bite being the culprit in self-sabotage.
Individual shows little or no regard for the "tiny portion" neglecting to "count" it as food eaten for the day, often forgetting he or she ate it by the end of the day.
Individual confused and frustrated at the extra 5 lbs "that just won't come off! Even though I'm doing everything right, eating well, and workout out!"

Most common lures for NCB Diseased people: M&M, Hershey Kiss, Individually packed candy, chip, cake, pie, dip, fry, soda, icing, or other foods commonly deemed as "guilty pleasures."

Those Nibbles. Chews. Bites add up over the long run, and most of the time you don't even realize how many times you've let in to the disease. It's self-sabotage at it's finest!

In my case, it's the oat bran muffin and my corn chips with Black Bean Salsa giving me a little eczema.

I proclaim today,(Hubbie, are you reading this?) No more oats or corn. At least this week, I promise. Okay, now I have to go figure out what to eat for lunch?

Have a good, NCB-free day!

Meditation Part 2

Part 2 of the Meditation Blog. Again, this an excerpt from Dr. Doug Rutkowski's Blog at www.tigerlilyacupuncture.com
Meditation (part 2) Practical Instructions

Here are some simple practical tips on how to meditate.

Step 1- Make a space:

In your home it is important to establish a good space to start your new meditation practice. A good space is one that is quiet and undisturbed. Ideally, this is a place without interruption(No phones, humming computers, pets, children, spouses etc.). I find it nice to have a small table to place a candle on. The general idea is to limit distractions. A candle is peaceful, even hypnotic, and you can even choose one with a relaxing scent like lavender. Next you want to have a large square cushion to be on. This can be a meditation mat(can be expensive), I use an old comforter folded up. Last is a pillow or meditation pillow. Place the pillow in the middle of the mat and sit.

Step 2- Sitting

Now that you have your space established it is time to sit. Posture is very important. If you can sit in half or full lotus, great, if not, no problem. I sit between my ankles on a pillow. Place the pillow in the middle of the mat, next straddle the pillow and sit down on it. I find this very comfortable. Next, be mindful of your posture. You should be sitting upright, not leaning forward or back. Your neck should be straight and your eyes gently gazing downward at a 45 degree angle. Your breath should be even; in and out through your nose. The breath is very important.

Step 3: Meditation

As we sit in our new peaceful environment without distraction, begin by centering yourself with being mindful of your posture then your breath, then begin. I usually gaze softly at the candle and begin to let go of thoughts. The best picture I can think of is sitting in a cave behind a waterfall. You can see the water falling in front of you and not get wet. Thoughts are the water and we are the observer of thought. Getting wet is participating in the thought. For example, grocery shopping might come into your mind. If we engage in that thought and start thinking about what’s missing on our list, we are getting wet. The goal is to have a quiet mind, a pure moment of silent, still existence. You will experience a moment of quiet now and again until it becomes more common and lasts longer. This moment becomes seconds, then minutes then ...well I haven’t gotten past minutes.

The best time to practice is in the morning. Allow this to be the first task of your day, everyday. In time you will begin to feel different, better , at peace deep in your self. Stress will no longer rule your mood or mind.

My Take: Meditation to Manage Stress Part 1

Stress stinks! It's unavoidable, unrelenting, discouraging, sabotaging, and makes sure your body pays the price. I often hear clients complain of the daily stress they cannot seem to manage or handle. "Overwhelmed" used to be a stage of stress, but now I think many people live that way constantly. Everyone knows stress is havoc on the body, but very few people do anything about it. A colleague of mine,and my acupuncturist, Dr. Doug Rutkowski, wrote an interesting blog/article on meditation that deserves a read. It offers a great example and the science behind meditation that's very interesting. My personal and Christian view of meditation comes in the form of prayer. After all, Jesus himself took time alone daily on focused prayer. My daily time with God in prayer rejuvenates and grounds my day. While I don't necessarily believe you have to posture yourself in any specific way to achieve the benefits of prayer, I do agree that focused time to breath, relax, pray, and focus have tremendous benefits to the body, mind, and emotions.

FROM THE BLOG OF DR. DOUG RUTKOWSKI, TIGERLILY ACUPUNCTURE, HTTP://WWW.TIGERLILYACUPUNCTURE.COM

Meditation( part 1) Research and Improved Health

I often find myself giving advice on meditation to my highly stressed patients. I have practiced meditation for years and know firsthand the benefits of such a practice. I thought I would write a two part article on the important topic of how meditation can have a positive effect on health and your wellbeing. I would like to begin with some current research that I found in 2006.This excerpt comes from Wired magazine feb 2006.

The Dalai Lama is here to give a speech titled "The Neuroscience of Meditation." Over the past few years, he has supplied about a dozen Tibetan Buddhist monks to Richard Davidson, a prominent neuroscience professor at the University of Wisconsin-Madison. Davidson's research created a stir among brain scientists when his results suggested that, in the course of meditating for tens of thousands of hours, the monks had actually altered the structure and function of their brains.

A decade later, he got a chance to examine Tibetan Buddhists in his own lab. In June 2002, Davidson's associate Antoine Lutz positioned 128 electrodes on the head of Mattieu Ricard. A French-born monk from the Shechen Monastery in Katmandu, Ricard had racked up more than of 10,000 hours of meditation.

Lutz asked Ricard to meditate on "unconditional loving-kindness and compassion." He immediately noticed powerful gamma activity - brain waves oscillating at roughly 40 cycles per second -indicating intensely focused thought. Gamma waves are usually weak and difficult to see. Those emanating from Ricard were easily visible, even in the raw EEG output. Moreover, oscillations from various parts of the cortex were synchronized - a phenomenon that sometimes occurs in patients under anesthesia.

The researchers had never seen anything like it. Worried that something might be wrong with their equipment or methods, they brought in more monks, as well as a control group of college students inexperienced in meditation. The monks produced gamma waves that were 30 times as strong as the students'. In addition, larger areas of the meditators' brains were active, particularly in the left prefrontal cortex, the part of the brain responsible for positive emotions.

Davidson realized that the results had important implications for ongoing research into the ability to change brain function through training. In the traditional view, the brain becomes frozen with the onset of adulthood, after which few new connections form. In the past 20 years, though, scientists have discovered that intensive training can make a difference. For instance, the portion of the brain that corresponds to a string musician's fingering hand grows larger than the part that governs the bow hand - even in musicians who start playing as adults. Davidson's work suggested this potential might extend to emotional centers.

But Davidson saw something more. The monks had responded to the request to meditate on compassion by generating remarkable brain waves. Perhaps these signals indicated that the meditators had attained an intensely compassionate state of mind. If so, then maybe compassion could be exercised like a muscle; with the right training, people could bulk up their empathy. And if meditation could enhance the brain's ability to produce "attention and affective processes" - emotions, in the technical language of Davidson's study - it might also be used to modify maladaptive emotional responses like depression”.

This excerpt provides a great example, scientifically, of the possibilities of meditation. Changing brain patterns and overall activity is huge. When I try to convey the difference that daily meditation can make to patients, I always emphasize the peace in mind that occurs. Situations that before would help intensify stress and complicate your joy, now have little to no effect. Before I read about this Davidson study in 2006, I would relate to the new found peace filled space in my mind between thought and reaction as a quiet garden I could retreat to at any given moment of the day. This included standing in line at the bank, driving in a traffic jam, perhaps even in the midst of a confrontation with a friend or loved one. This “place” in my mind took daily practice to make and daily practice to keep established. Meditation can reduce your stress by up to 80%. It is by far the most cost effective way to manage your own health and truly put the best you forward for your family, your work , and most importantly your self.

F.A.T. Habits

I'm on a roll this morning. I'm blogging like lightning!!!!

Okay, so you're wondering from my other blogs, what are F.A.T. Habits? I talk about them, write about them, and run from them. It's simple.
F = Foolish
A = Adult
T = Tendencies

In my simplified version of what causes people to let themselves go, I've concluded: If you have enough foolish adult tendencies, you'll end up fat, fatigued, and ultimately sick.

So, what would those tendencies be? Here are some of the most common.

-Skipping Breakfast
-Not Drinking Enough Water
-Ditching the Daily Workout
-Do Cardio, but no strength or resistance exercise
-Sit, Sit, and Sit some more at work, in the car, and at home
-Eating Fast Food and Dining Out more than once every couple of weeks
-Eating Beef on a Regular Basis (mostly because it's most people's #1 source of saturated fat)
-Not Eating Enough, the chronic undereater who thinks "getting things done" is more important that taking a break for a snack or meal
-Eating Too Much, the chronic overeater who can't understand why they don't lose weight when they just ate a half pound burger and wedge fries "with a salad"
-Drink Carbonated Drinks Daily
-Use artificial sweetener in everything
-Eat only "fat-free" foods
-Think that "Skinny Cows" are free-for-all ice cream delicacies (It's still a cow, how smart can a skinny cow be?)
-Eat late at night
-Don't get enough sleep
-Chronically Stressed Out

There are more..... but... Last, not least, the ultimate FAT habit: Tell yourself that "getting older" means getting slower, bigger, and believing all the aches and pains are normal.

HOGWASH!

I Just Can't Make Myself Do It on My Own

I'm bummed. I got an email this morning from a client who recently decided to quit personal training to try exercising on her own. She's confident that we've taught her what to do, but can't seem to make herself do it. I read the email and thought, "Argh! No! You've got to exercise! We made so much progress, you were doing so well. After the struggle to take 10 steps forward, don't let yourself slide back 15!" Fortunately, she realizes she needs the extra push so we're going to work through that. Thank goodness for the new online personal training and nutrition virtual studio. I'm going to be on her butt daily to get it done!

Her struggle is so common. Even if you know what to do, it's so hard to make yourself do it. Oh, not me, I spring out of bed with the birds chirping morning love songs as I whistle merrily to the studio for my morning workout. NOT! Contrary to popular belief, I'm no different. Every morning when the alarm goes off and it's pitch black all around me, I think to myself "I'll workout this afternoon. I probably could use more sleep. Sleep is just as important as exercise, right? What's the harm in missing today?" Then, I mentally hit myself. I won't workout later. I never do. I get plenty of sleep, well, on average. If I don't drag myself out of bed, it's not going to happen any other time in my busy day. Plus, I know after the first squinty-eyed 5 minutes, I'm fine to get up that early to exercise. I certainly don't "whistle merrily to the studio", but I do give myself a mental pat on the back for making the right choice one more day. I know it's worth it. I like the lean body I've tried so hard to get. I like the sense of accomplishment I get after a good hard sweat in the studio. And, I like knowing that I practice what I preach and don't let excuses drag down into the pit of F.A.T. Habits.

What did you decide today? Have you had a good workout yet? Did you eat breakfast? Have you been drinking water today? Break the F.A.T. Habits and do the WISE thing.

"I Can Only Buy Water and Paper Towels"

I just got home from leading a NutriTour Grocery Shopping Trip. It's one of my favorite things to do. I enjoy watching people shocked by the misconceptions of the marketing found on packaged foods. It's also a time when I get the gratification of knowing that 9 more people and families will be eating foods that actually fuel, heal, and renew as opposed to hype, fatten, and deteriorate. During the tour, I teach the group how to read labels, look for dangerous or fattening ingredients, dangerous additives, toxic preservatives, and find foods that will actually contribute to their health. Part of the tour is spent talking about what you shouldn't buy, but most of it focuses on what you should buy. Healthier alternatives to items the group is already eating. It's also somewhat disheartening for the participants to realize that they cannot trust the packaging and must read the label to truly know what they are eating. After canvasing the store, they realize that most of the shelves are full of chemicals, fat, and preservatives. There are plenty of great foods, but you have to really know where and what to buy in order to find them. It's a little overwhelming. Today one woman told me, "I feel like the only thing I can trust to buy is plain water and paper towels!" I laughed with her at the truth of her statement. I encouraged her to transform her grocery cart a little at a time over the coming weeks. She'll find her foods and will be so much better for it. I'm always so proud of my NutriTour grads!

It was a really good weekend with a fun ending. If you're reading this, go look in your pantry. Got any labels with these ingredients? High Fructose Corn Syrup, Partially Hydrogenated Oils, MSG, colors or numbers? If you do, throw them away and sign up for the next NutriTour!

Fat Loss and Lifestyle Change are Emotional

Last night my family and I watched one of our favorite shows, Biggest Loser. My kids get a kick out of watching other trainers do their stuff and say, "OH, Mommy does that with her clients too! Or, I know how to do that. Or, we have one of those things in the studio." It's so fun for them to see people losing weight on TV when they see the process happen everyday in our studio.

But, last night's show was very intriguing to them. The contestants had some emotional breakthroughs and there was crying and anger. My kids wondered why people cry when they're losing weight or why they get upset. Or, the best questions of all, why do people quit if they know it's the healthy thing for them to do?

To me the process on the show is very normal. I see it everyday in the faces of my clients. Sometimes they have tears, sometimes there is anger. Sometimes total apathy. Sometimes hot frustration. I push, a client pushes back. I push harder, some kind of emotion breaks thru. The journey has its ups and down, but every sojourner agrees it's worth the self discovery and life change.

Here are some reasons why the process is emotional and why so many people need a coach to help them get thru it.

1. Losing fat is a bio-chemical rollercoaster. Since fat can act as it's own organ, there are hormones, toxins, and chemical responses that occur when the body has to use it and eliminate the by-products. It's a very stressful process in the body. The "loser" may feel many different things going on physically and emotionally. Humans are emotional beings and many of those emotions have a chemical origin as well as a mental one. Feelings like sadness, frustration, anger, apathy, depression, and the one I hear most "I don't know what I feel, I just feel like crying." are common in the process.

2. The tree has to get knocked over to expose the roots. Lifestyle change combined with exercise and new foods can be like a bulldozer knocking over your comfort zone. Obesity doesn't happen overnight unless there is a clear medical issue. Obesity is often a side effect of something deeper going on. What is the root of the issue? It may have nothing to do with eating or exercising. In my 16 years as a "loser" encourager, I've seen a broad spectrum of emotional and life issues surface. Most of the time, it surfaces unexpectedly and abruptly with surprising reactions.

3. Most people don't like to be pushed beyond their pre-determined willingness zone. Here's where my job becomes a fun challenge. If I say, "Do 100 pushups!" and a clients says, "Are you crazy, I can't do that!" then I know we have a willingness zone issue. How do you know what you can or cannot do until you try? Maybe you can't do 100 pushups, but it's worth the try to find out. I have a client who is a beautiful, young, smart, motivated overweight teen who gives me 110% effort if I ask it. If I don't demand that of her, she only gives me about 50% of what I know she can accomplish. I tell her every single session, "You are stronger than you know! You are smarter than you think! You can do this if you really try." Guess what? She succeeds every time even though she always thinks she won't be able to. She needs me to coach her thru this weight loss, because she needs to be reminded of herself, her strength, her potential, the goal, the finish line, and the prize at the end.

For some people, "sweat" and "safe" don't mix well. I'm talking about emotional and mental safety. They typically believe: If it doesn't feel "safe", it's too much to do. It's not for me. I say, "Fiddlesticks! Bologne! Excuses!" If you keep that mentality up, you'll never get the fat off.

If I never get the privilege to to tell you this in person, hear me now. YOU CAN DO THIS! YOU CAN GET TO THE HEALTHY PLACE YOU DESERVE! IT HAS TIMES OF DISCOMFORT. IT HAS TIMES OF FRUSTRATION. IT'S NOT FAST AND YOU CAN ONLY CONTROL CERTAIN PARTS OF HOW IT HAPPENS. BUT, IT'S EASIER THAN YOUR FEAR ALLOWS YOU TO BELIEVE AND IT'S REWARD IS GREATER THAN YOU CAN IMAGINE! CHOOSE THE MAXIMUM POTENTIAL YOU, MY FRIEND. CHOOSE THE YOU THAT SCREAMS VITALITY AND VIBRANCE.