Healthy Lifestyle Coach

Supervison, Denials and Laziness

2009-09-16T13:02:00.003-04:00

For the next several weeks I will be blogging about lessons learned from "The Biggest Loser". Anyone who has been following my blog for a while knows that I like to watch that show and see the transformations. I then started to wonder if everyone understands the lessons that can be learned from the experiences of these people. So I am going to write about it and encourage you to comment back.

The first episode of the show aired last night. There are three important things to take away from this show.

Take Away #1: They started the competition off with a challange before they even entered the ranch. All the contestants were to run 1 mile. Now, to me 1 mile is not a big deal. But to people who weigh well over 300 and 400 pounds, it is a huge deal. One woman took off faster than everyone else and had a sizeable lead in the beginning. The problem came later as she started to run out of energy. She collapsed before the finish line and had to be helped (practically carried) to the finish line. There she proceeded to pass out and was non-responsive. They had to fly her out on a stretcher in a helicopter. The point is that NO ONE should EVER try what they are doing on this show. This is an extreme weight loss program that is monitored by health and emergency professionals 24 hours a day. This is a prime example as to why.

Take Away #2: All contestants are required to list medical conditions. A doctor asked a 29 year old male how someone who is over 300 pounds and considered obese can say he has no medical conditions. The contestant stated that he doesn't have anything like Type II diabetes and the doctor interrupted him and said that he does. I hear this and read about so many very large people saying that they do not have any problems. The doctor actually stated it correctly, he is in denial. So are all these other people. If you are over weight to obese, you do have problems and you need to face that fact now. Do not lie to yourself and say you are happy with the way you are because that is also a lie. One fact I want to point out here. Look around, you will notice that there are NO obese elderly people. That is because obese people WILL die prematurely if they do not lose the weight.

Take Away #3: The reason most people will not lose the weight is because they are lazy and quitters. A bold statement I know but proven last night. A 30 year old woman who weighs 476 pounds would not climb a ladder for 20 seconds. She walked out and then came back after some thought. She had previously said she never quits anything, that she is strong, and has 476 reasons to work hard. All words. I give her credit though for coming back. She lost 17 pounds that first week. Let's see if she can stay with it.

So, stop with the excuses and deal with your denials. If you want to live a normal, longer life, than find someone who can motivate you in the right direction. Also check out my products at www.askcoachb.com. For those in the Orlando area, I will do personal sessions and will work with groups. So get some freinds and get fired up.

Make Fitness Fun!

2009-06-10T21:43:00.002-04:00

I am currently training a 7 year old boy at the request of his parents. We all agreed on some goals but the unspoken goal was to keep him motivated to keep active.

Today was an excellent example of how to keep anyone, at any age, having fun and staying in shape. My son worked out with us today and we played a game with a deck of cards. They both loved it!

He liked some of the other exercises I have done with him so much that he is doing them on his own at home. Today I gave him a sheet that had the exercises and he wants to play it with the whole family.

What a great way for the whole family to have fun together and stay active. Now you are wondering what was it that I had them do. But I can't just give it away. Sign up for my newsletter at www.askcoachb.com while you can still get it for half the price. My charter member rate is about to expire and you don't want to miss out on all of the fun.

Time is Short

2009-06-07T11:01:00.002-04:00

Time is a valuable asset. I have known this for years along with many of you who are reading this post. But yet we still waste it. As I get older I see how much I waste and I am not liking it. Once time has past you can not get it back.

My original profession in finance has really shown how valuable time is. It also has taught me to look for ways to better use time. That is how I have come up with my exercise programs. I use to spend 1 1/2 to 2 hours a day in the gym. Unless your profession is some sort of athlete, this is actually a huge waste of time. It is also the reason (read 'excuse' here) that many people do not exercise. Now I spend 20 to 30 minutes working out. And I am in better shape now then I was then!

Look at my programs. I promise you it won't be a waste of your time. As a matter of fact, if you email me at coachb@askcoachb.com, I will send you the 'Welcome Edition' of my newsletter to you absolutely FREE!

Try the exercises for a month. They will challenge you, and you will see a difference after that month. The recipe in there is also very good and flexible for any taste. You'll want to have more. Read my previous posts in this blog to hear about my other recipes.

This is NOT a diet. It is not a 'get fit quick' program (hint: there is no such thing). After the month is over and you see the change, go on to my web site and sign up for the monthly newsletter (www.askcoachb.com).

But you need to hurry. The Charter Subscription rate is going to end very soon. By the end of July you will have to pay twice as much if you don't act before then.

Trust me, I know the value of time and I will not waste yours. I would also like to hear what you think of my program after you try it. You have nothing to lose and everything to gain.

Memorial Day Party Without the Guilt

2009-05-27T21:26:00.004-04:00

Our party on Sunday before Memorial Day was a huge success. We had many friends and family over to eat, play and have fun. The kids played in the pool even though it rained part of the day. They were wet anyway!

The food we had was a huge hit. Everyone raved about the burgers and the cake. The best part is that they were very healthy for you and you wouldn't even know it. Here is a picture of the cake decorated for the holiday. Using fruits as decoration not only added to the presentation, it added more nutrition.

This just goes to show you that you can eat good without sacrificing the good things in life. I refuse to and I can show you how. I do not have to work hard at staying a healthy and steady weight. After my last physical my doctor said I will live another 100 years. I aim to prove him right!

If you want to learn how to easily maintain a healthy weight and learn these great recipes I mention, then log on to my web site at www.askcoachb.com and sign up for my newsletter today. My charter member price will only be offered for a little while longer. Then you can expect to pay twice the amount. So lock in at the current low rate. You'll be glad you did.

High Fructose Corn Syrup Not Bad for Your Health

2009-05-06T20:12:00.002-04:00

A recent conference of scientist found that high fructose corn syrup (HFCS) and sugar (or sucrose) has little effect on satiety, overall energy balance, metabolic hormones or biomechanical metabolites such as triglycerides and uric acid. In other words, HFCS does not cause obesity.

HFCS has been around for 35 years. The amount of calories in HFCS have increased at a slower rate than calories from all sources. HFCS use has been in decline since 1999 which would suggest that are obesity epidemic is due more to the total calories Americans take in.

This goes along with my philosophy of living well. Most things in moderation are not bad for you. I still enjoy eating many things that most people eat a lot of, and I don't gain weight. You also have to be careful on what you read. You need to understand how they came to this conclusion to see if it is to be trusted.

For example, in this instance, everyone said that HFCS is the evil culprit. When in fact, the findings most studies were using were from pure fructose. There is a big difference and the two can not be linked. So don't be afraid of foods that have HFCS, just eat or drink these in moderation. It is the calories that count.

So how do you separate the fact from the fiction? The easiest way is to subscribe to my newsletter. I do the research and interpret it so that you can understand. Sign up at www.askcoachb.com today. There is a wealth of information presented every month. I know that when I talk to a lot of fitness professionals today, they do not know about the HFCS myth. I actively keep up to date and let you know what is relevant and what isn't.

Sign up today and see the difference in your life! You have nothing to lose and everything to gain.

Calling All Chocolate Cake Lovers!

2009-04-15T20:10:00.003-04:00

Mmmmmm good!

I am not a big cake eater but this cakes is fantastic. It was moist and full of flavor. It was also very easy to make and took me no time at all.

Now you may be wondering why I am talking about chocolate cake on a health blog. It is because this cake has a fraction of the calories, fat and carbohydrates of a regular chocolate cake. And you will never know the difference.

I have given this cake to many different people for their opinion (of course not telling them it is good for you until after). Everyone loves the cake and wants to have the recipe.

You can have the recipe also. But there is a catch. You have to subscribe to my newsletter. That is it. This is only a sample of the recipes that I put in my newsletter. Plus you get nutrition tips and an exercise routine that can be done anywhere, anytime, in 10 to 20 minutes, at any fitness level. Check it out at www.askcoachb.com.

Next month in my newsletter I will have a recipe for a hamburger that is out of this world. Chocolate cake and hamburgers. What a great health routine. But hurry because the next issue will be out next month and you may not get this cake recipe.

Obesity Tax

2009-01-29T20:30:00.002-05:00

I am sure you have been following along as our new President tries to fix our ailing economy. But have you been paying attention to what some of the States want to do?

They are hurting jst as much as everyone else. There are a lot of states, if not all, that are having to cut budgets and are coming across shortfalls. The chances are that any tax breaks we get from the federal government are going to be offset by higher taxes by the states.

The one that really caught my attention is the one they call the 'obesity tax'. It is called that because there are some states that want to tax those items that are contributing to obesity. The State of Florida is looking at taxing all non-diet soft drinks.

I don't know about you but I don't need anymore taxes, especially on food. Luckily, I don't drink soft drinks. Most people shouldn't.

My tip to you this week will not only help your waist line but also your pocket book. Drink more water. Yes. It is that simple. Our bodies were made to drink a lot of water, not all of these sugary drinks. That is especially true during the hotter months. The sugar drinks will not rehydrate your body the way it needs to be.

Definetly stay away from sports drinks. They are made for athletes or people who work out intensly for more than an hour at one time. My son and I drink it when we train for soccer but that is because we will spend from 2 to 5 hours training in 75 to 85 degree weather. It is a myth that anyone who sweats should drink it.

I have many tips you can learn throughout the year through my newsletter. I only scratch the surface in this blog. Go to www.askcoachb.com and subscribe today.

Eat Candy to Lose Weight

2009-01-21T21:03:00.002-05:00

How would you like to eat candy and lose weight? There is an active ingredient in licorice that has shown to help reduce body fat mass.

There are two ways this works. The first is complicated and involves blocking an enzyme that plays a role in fat accumulation. The second is simpler. Licorice can reduce your appetite.

Don't head for the Twizzlers though. You need the real thing, preferably with licorice extract high on its ingredient list. You need to look for this in grocery stores, not convenience stores. A handful is about 150 calories and will keep you busy chewing something sweet, flavorful, and satisfying for twice the time it takes to down a bag of M & M's.

If you haven't subscribed to my newsletter than do so now. The next issue to be released soon will have some quick tips for eating out without breaking your calorie budget. Subscribe at www.askcoachb.com today.

Weight Matters

2009-01-14T20:36:00.004-05:00

As I wrote in my last post, we are getting fatter as a nation. I just read that the military is starting to have trouble meeting their recruitment numbers because they have to turn away more people because they are too heavy. They are turning down potential recruits for being overweight far more than for any other reason. They say the same is happening to fire fighters.

My wife, son and I are in the process of adopting. Part of the process is a medical examination of my wife and I. Weight, or more specifically, BMI is taken into account on determining if you can adopt. BMI is body mass index and calculates your height and weight to come up with this number. A BMI under 25 is considered a healthy weight. A BMI between 25 and 30 and you are overweight. Over 30 is obese.

When we applied for the adoption you could have a BMI of over 30 and still adopt. New rules went into effect in May of 2007 that stated the BMI could not be over 30. Hundreds of people were denied the opportunity to adopt because of this. Is it fair? That is a different debate for a different blog. Is there help? Yes, and I can provide it.

If you want to join the military, become a fire fighter or police officer, or just want to adopt but can't because of your weight, my program can help. Log on to www.askcoachb.com and subscribe to my newsletter. You will be able to lose weight.

And to help you start losing now, I will give you two free reports that will give you some easy changes to lose weight the first week and keep it off. A $50 value for free. Let me be your personal coach and together we will make your dreams come true.

America is Getting Fatter

2009-01-12T20:21:00.003-05:00

Congratulations America! The number of obese American adults now outnumber those who are merely overweight! 34% of Americans are obese while 32.7% are overweight. Just under 6% are morbidly obese. There are over 72 million people who are obese!

Let's compare that to previous years. There were 33% overweight which means that there are still the same number of overweight people. There were only 22.9% obese compared to 34%. That means more people went from overweight to obese. The morbidly obese was a mere 2.9% and is now a whopping 6%! That means the number of people with weight problems continues to grow.

You have heard this before and I am going to say it again. Being overweight or obese raises the risk of heart disease, diabetes, some cancers, arthritis and other conditions.

It is already bad enough that most Americans fit in this category, but in May, the CDC reported that 32% of US children fit the definition of being overweight, 16 percent were obese and 11% were extremely obese. I am not making these numbers up, you can check for yourself. Americans are raising FAT KIDS!!!!! STOPPPPPP!!!!!!!!

This issue gets me so mad because it can be prevented. I hear excuse after excuse as to why someone is fat (I am no longer going to be PC on this. A dog is a dog and fat is fat). I'm too busy, its too hard, its too expensive and on and on and on. Why don't people just act like adults and admit that the real reason is that they are just too LAZY! It requires a little effort.

I have a program that eliminates all of the excuses. The exercises are not too hard and can be done at your own intensity level. It is not too expensive because it requires no gym membership or expensive equipment. It requires very little time, about 10 to 20 minutes a day. You are given all the tools to create a better lifestyle. The only cost is $9.95 per month. Check out what you get at my web site at http://www.askcoachb.com/.

Just think, people maintaining a proper weight are in the minority. I feel and look good. You can too. Go to my site and sign up now. I want to help.

As an added incentive, if you leave a comment on this blog on how you are going to change your life for the better, then sign up for my newsletter, I will give you a chance to get 6 months of the newsletter cost back. After you have worked with my program and you have achieved success, write to me and tell me how your life has changed for the better. Include before and after photos. If I use you as a testimonial on my web site I will refund 6 months of the newsletter back to you. That is it. There is no limit on the number of people who I may pick. If I feel it is a really good story to share with others than I will use it.

When you sign up for my newsletter you will get an email to contact me with questions. You get a personal trainer at a fraction of the cost. go now to my site at http://www.askcoachb.com/ now.

11 Tips to Losing Weight

2009-01-08T20:38:00.003-05:00

Did you realize that the average woman gains 1 1/2 pounds a year during her adult life? That means women can gain over 40 pounds by the time she hits 50 years old! Women have to combat the roller coaster of hormones, muscle loss and stress that causes a slow down in her metobolism. This wieght gain is NOT inevitable. A proper exercise and diet plan can confront these issues.

My metabolism-boosting plan can help you lose weight while building firm, lean muscle tissue, which is the key to a robust metabolism. Subscribe to my monthly newsletter at www.askcoachb.com and receive coaching on how to live a better lifestyle. As soon as you start my program you will sleep better, have more energy, feel firmer, and notice your clothes fitting looser.

Here are 11 tips to get you started:

Eat Enough - Everyone knows you have to cut calories to lose weight. But did you know that if you cut too much you will actually gain more fat? Learn what and when to eat with my program.

Eat Breakfast - Breakfast is the most important meal of the day. Learn why and what you should eat.

Drink Coffee or Tea - Learn why these drinks can help boost your metabolism to lose weight. But there is still a little more to it. See what that is in my program.

Fight Fat with Fiber - Do you know what foods have fiber? Do you know how much to eat of them? Do you know why fiber can fight fat?

Drink Water - There are many reasons to drink water. Did you realize it can help you lose as much as 5 pounds a year?

Go Organic - It's not just a fad. Scientific research has proven the benefits of eating organic.

Include Protein - Body builders eat a lot of protein to gain muscle mass. But did you know that there are significant benefits of eating protein to lose weight?

Eat Iron-rich Foods - Do you know why iron is important to the body? Learn what are excellent sources for getting this important nutrient.

Get More D - Only 4% of Americans over 50 take in enough vitamin D through their diet. What does this mean and how can you make sure you get enough?

Skip the Second Cocktail - You don't have to quit drinking altogether, just cut back. Learn how alcohol affects weight loss.

Drink Milk - Not just because the dairy association says so. But what about the fat?

These are the type of things you learn through my newsletter each month. You are not overloaded with too much information. Just enough information is given so that you can understand your choices and how they affect you. Taking in a little each month will make it easier for you to learn the proper way to eat.

There are also exercises that anyone can do anywhere with no special equipment. The cost of the newsletter for one month is less than what you probably spend on coffee each week. Get in now at my charter rate of only $9.95 per month. You will be locked in at that rate, even after I raise the price.

Don't wait, subscribe now at www.askcoachb.com. Receive two free reports worth $50 when you subscribe.

Live Healthier Today, Guaranteed!

2008-12-29T21:25:00.002-05:00

Well, it is finally here. My web site is up and I am now taking subscriptions to my monthly coaching newsletter. My site is www.askcoachb.com.

This newsletter will guide you through to living a healthier lifestyle. it is not another diet or exercise program. I do not believe in diets and do not train anyone to diet. I teach people how to change thier lives a little at a time so there is very little effort. It becomes second nature after awhile.

The exercises are set up to be completed in 10 to 20 minutes. Anyone can do them from the young to the old, the fit to the not-so-fit, men and women. You determine your intensity which determines your results. No equipment or gym membership is needed. You save thousands a year over traditional methods that don't work for everyone.

On top of all that, you will get two reports for free when you sign up. These reports provide you with the tools needed to start losing weight NOW! There is much more information on my site so go to www.askcoachb.com now.

For $9.95 a month you have little to lose (except for weight) and a lot to gain. You can also email me directly at coachb@askcoachb.com. What are you waiting for? It is almost the new year!

The Only One That Matters is YOU!

2008-12-18T20:38:00.002-05:00

There are so many reasons that people go on diets or start an exercise program. They may want to look good for a vacation, family pictures, class reunion or any other event where they don't want to look "bad". Other reasons are because someone says something to them. It could be someone being mean or someone who means good. It could be a friend, a spouse or even your doctor.

Most, and I mean close to all, fail to accomplish their goal or stay at the proper weight. It is because they are not doing it for the most important reason. YOU!

You have to want to do it for yourself, not for someone else. If you want it, you can do it properly and stay with it. This is the number one reason why people who have become successful at maintaining a healthy weight stay there with little to no trouble.

A case in point is from the show "The Biggest Loser" which just ended the season a couple of days ago. A couple of weeks back, one of the trainers (Bob) was trying to explain to one of the women that she needs to want to lose the weight for herself, not just to win the game. He used the first season winner as an example. That person was so intent on 'playing the game' that when he left the show, he didn't know what to do. He gained all of the weight he had lost plus!

To add more to this point, the woman who won was not concerned with the game. Her first priority was to repair her relationship with her mother. She accomplished that and realized that as they got deeper into the season. Her second focus was on losing the weight. This became her only focus after her mother was voted off. She wanted to feel better about herself. The result was that she lost almost half her body weight. The women who was so intent on winning the game came in third.

Bottom line, look deep down inside. If you are overweight you know you have some problems. Look to find what causes you to eat poorly. Don't say that you are happy with yourself if you are overweight to obese. You are lying to yourself and anyone else you say this to. But that doesn't matter. You need to want to get healthy for yourself.

Once you have decided this, act on it. My monthly newsletter will be available next week. It will guide you to a better and happier lifestyle. It is going to be an easy transition. No diets, bland or complicated foods. No spending hours in gyms or running miles and miles. It will become second nature and you will wonder why you didn't do this before.

Stay tuned to this blog for the release of my web site.

Weight Watchers is Finally Getting It!

2008-12-09T17:31:00.002-05:00

I always let everyone know that I don't believe in diets. So why would I be writing about Weight Watchers?

The answer is simple. They finally woke up and realized I am right! It has been on the news here more than once that Weight Watchers is changing their program. Not a little change, but a major overhaul. They are changing the program to advocate a healthy lifestyle.

Weight Watchers, Jenny Craig, South Beach Diet and countless others all claim that you will lose a lot of weight over a short period of time. If you stick with the program and follow exactly what they say to do, you will. I have never disputed that people lose weight.

The problem with diets is that they are too restrictive. Plus, when someone says "I am going on a diet", it indicates that some day they will be off the diet. And they will. They will also gain back all the weight they lost plus a few extra pounds.

This is because it is designed for short term results. A better approach is what I have advocated. Learn to live healthier. In other words, develope a healthy lifestyle. This is done gradually over time. You need to unlearn bad habits and replace them with good ones. Unless you know what to look for, you need to have a lifestyle coach.

I am not sure exactly how Weight Watchers intends to run their program. They are not releasing the details until the new year. But what I can pretty much guess is that it is going to cost a few bucks! They have a lot of overhead to cover. They are releasing this because they want to increase revenues.

Your alternative. Go with my program. I have been coaching healthy lifestyles for a long time now. It is not an experiment. It is also not a way to "get rich". Anyone who knows me understands that I have a passion for helping people. That is why I am going to be unveiling my newsletter within the next couple of weeks. It will teach you how to live a healthy lifestyle simply. It does not have to be hard.

Keep following this blog. Shortly I will reveal a charter member price and some free bonuses for subscribing to my newsletter. The web site is almost complete and when it is done, my blog followers will have the first opportunity to get in to this program that will change your life forever.

Gain 10 Pounds Over the Holidays

2008-12-02T22:10:00.004-05:00

Well, another major "eating" holiday down and three more weeks of parties, treats, and another "eating" holiday. You see it many times about diet tips and to eat this and try that. The problem is that trying these tips is just like trying a new diet. It is hard to do!

If you don't already live a healthy lifestyle, my tip to you would be to spend the next three weeks looking into how you can start one. This is contrary to what most trainers and diet gurus will tell you. That is becasue they want your business and they want it NOW!

On Thanksgiving Day most Americans consume 3,000 calories on average for one meal. That is more than most people should consume in a single day! There are ways to cut back but it is about learning how over time. Not overnight.

Another statistic shows that the average weight gain over the holiday season (Christmas season) is 10 pounds. That is a lot for that short of period. However, if you try the recommended tips and tricks from the gurus before you are ready or before you know why, you will probably give up quickly and end up gaining more than 10 pounds.

My recommendation is to enjoy the holidays. I want you to suceed in making a positive change to your life. Make a New Years resolution to live a healthier lifestyle. Then sign up for my monthly newsletter and I will coach you from month-to-month on the best way to accomplish this so that you do reach your goals.

My program is not a lose weight fast gimmick. Losing weight too fast is not good for the body and in order to achieve rapid weight lose requires great sacrifice. Then when it is over you still have not learned how to live healthier on a daily basis so you will gain all of the weight back plus several more pounds.

Keep checking back to this blog each week. I will have my web site up with all the details in about 2 to 4 weeks. I am going to be offering charter memberships and special bonuses. Until then, enjoy your family and friends.

Take Me Off Your Email List

2008-11-24T17:19:00.004-05:00

Everyone who has followed my blog knows that I am creating a newsletter to help anyone who wants help in living a better lifestyle. Statistics have shown that obesity is on the rise. There are also studies showing that weight problems rise even more during economic tough times. This is due to the fact that everyone looks for "cheap" meals which almost always happen to be very high in calories, fat, sugar and carbohydrates.

Now I am going to stray from what this blog is about. I get these "chain emails" from friends and family and their friends and family and so on. They range from polictial to religious to items about animals, kids, global warming, the war, etcetera, etcetera, etcetera. I don't mind much. I'll glance through them and then delete. I usually do not pass them on though unless I think there is some real value to someone.

This is where I have a problem. I used these emails to obtain a list of people to start sending out early notices and information about my upcoming newletter. They are the same people who are on every list. And we don't get just one. So what I am getting at is these people don't mind getting these mindless, and sometimes highly controversial, eamils. They don't ask to be removed from the email list because they keep getting them. So why do they want to be off mine? I am not asking for anything. It is not controversial, political or religious.

The point is that something of value, where there is greater than a 60% chance they need, they don't want! Why? I am sure they are many people who can give me their theories but will we truly know? Probably not. Does it matter? No.

The final point here is that I am available to help whoever wants my help. If you are even slightly over weight and say you are fine with that then so be it. You are not only lying to me but to yourself. No one is happy being over weight. There may be pyschological issues to deal with but you are not happy. Or you may have just settled on this state because it is easy.

If you ever get a chance to meet me you will see that I mean what I say. I truely want to help as many people as I can. Maybe it will be you or someone you know. I don't want people to waste a lot of money and not see any results. My system works for those that choose to participate. Keep following and you will soon see my new web site and program for those that wnat to change.

Have a safe Thanksgiving and don't eat too much!

Lose 25 lbs and 3 Inches From Your Waist!

2008-11-17T22:48:00.002-05:00

A study from the University of North Carolina discovered the people consume 450 calories a day from beverages. This is two times as much as what was consumed 30 years ago. This will add an extra 23 pounds of weight per year that needs to be burned (most likely just carried around as extra weight)!

Beverages are the most difficult calories to gauge because there are no visual clues like other foods. However, these are the easiest to cut from your diet. Reviewing what you consume and making better choices will help you lose weight. People have lost as much as 25 pounds and 3 inches off their waist from just changing this one aspect of their daily diet.

Here are the 20 “worst” items to drink:

Worst Light Beer
Samual Adams Light (12 oz)
· 124 calories
· 10 grams carbohydrates
Worst “Healthy” Drink
Glaceau Vitamin Water (20 oz)
· 130 calories
· 33 grams sugar
Worst Soda
Sunkist (12 oz)
· 190 calories
· 52 grams sugar
Worst Beer
Sierra Nevada Stout (12 oz)
· 210 calories
· 20 grams carbohydrates
Worst Lemonade
Minute Maid Lemonade (20 oz)
· 250 calories
· 68 grams sugar
Worst Tea-Like Substance
SoBe Zen Tea (20 oz)
· 275 calories
· 70 grams sugar
Worst Energy Drink
Rockstar Original (16 oz)
· 280 calories
· 62 grams sugar
Worst Iced Tea
Lipton Iced Brisk Lemon Iced Tea (20 oz)
· 325 calories
· 81 grams sugar
Worst Juice Imposter
Arizona Kiwi Strawberry (23.5 oz)
· 360 calories
· 84 grams sugar
Worst Chocolate Milk
Nesquik (16 oz)
· 400 calories
· 10 grams fat (6 grams saturated)
· 60 grams sugar
Worst Chai Tea Drink
Caribou Coffee Large Chai Tea Latte
· 420 calories
· 47 grams sugar
Worst Kid’s Hot Beverage
Cosi Kid’s Hot Chocolate (12 oz)
· 436 calories
· 60 grams sugar
Worst Summer Cocktail
Pina Colada
· 625 calories
· 75 grams sugar
Worst Coffee Alternative
Starbuck’s Venti White Hot Chocolate
· 640 calories
· 23 grams fat (15 grams saturated)
· 76 grams sugar
Worst Hot Coffee
Starbuck’s Venti 2% Peppermint White Chocolate Mocha
· 660 calories
· 22 grams fat (14 grams saturated)
· 95 grams sugar
Worst Blended Fruit Drink
Baskin-Robbins Pomegranate Banana Fruit Blast Smoothie (32 oz)
· 1,020 calories
· 232 grams sugar
Worst Frozen Coffee Drink
Cosi Gigante Double OH! Arctic (24 oz)
· 1,033 calories
· 35 grams fat
· 177 grams carbohydrates
Worst Smoothie
Jamba Juice Peanut Butter Moo’d Power Smoothie (32 oz)
· 1,170 calories
· 169 grams sugar
Worst Milkshake
Baskin-Robbins Large York Peppermint Pattie Shake (32 oz)
· 2,210 calories
· 103 grams fat (64 grams saturated)
· 281 grams sugar
Worst Drink in America
Baskin-Robbins Large Heath Bar Shake
· 2,310 calories
· 108 grams fat (64 grams saturated)
· 266 grams sugar

The Worst Drink in America by the Numbers:
73: the number of ingredients in this milkshake
66: teaspoons of sugar in this drink
11: the amount of Heath Bars you have to consume to equal the calories
12: average number of minutes to consume the drink
240: minutes on the treadmill, running at a moderate pace, to burn off these calories

My advice is to stick to water: no calories, no fat, and no carbohydrates. If you need to have a little more flavor, make sure you check out these 3 items on the nutrition label. You need to get these as low as possible. When you cut out these calories, you will lose weight.

This is a sample of the coaching tips I will be giving in my newsletter. Stay tuned for the first issue to come out soon. Until then, follow this simple tip and see the results

Rising Risk for Obese Kids

2008-11-11T22:04:00.003-05:00

Ultrasound imaging reveals accelerated evidence of heart disease in obese children. What this means is that they have middle-aged arteries! A glimpse inside the neck arteries of obese children and teens reveals cardivascular systems more like 45 year olds. This has been seen in children as young as 10 years old!

Obese children and teens, especially those with abnormal cholesterol levels, should focus on diet and exercise to prevent early aging of their arteries, new research suggests.

A study at the University of Missouri Kansas City School of Medicine says that more than half of the 70 youngsters ages 10 to 18 enrolled in the Children’s Mercy Hospital study had a “vascular age” about 30 years older than their actual age, putting them at risk for early heart attacks, stroke — and death. That finding might also hold true for many more young people in the United States, where more than a quarter of kids ages 2 to 19 are considered obese.

Changing diet and increasing exercise can slow and perhaps stop deterioration. This new research is a reminder to take steps to prevent obesity and high cholesterol before children’s arteries grow older than their years.

This is a sad state. Parents who keep feeding their children a poor diet and not get them to exercise are only hurting them. They are actually putting them in danger of shortening their lives. But I believe the problem is with the whole family. Typically, fat parents will raise fat kids. This may be a bold statement and hard for people to hear but it holds a lot of truth. If you don't believe me, spend some time at one of the Walt Disney parks and just observe the people.

One way to reverse this is to live a healthy lifestyle as a family. Eat balanced meals and better snacks. Does that mean a child has to forgo the cake at a birthday party? No it doesn't. If you eat well all week, ONE piece of cake will not hurt. Do some physical activity as a family.

My monthly coaching newsletter is a great place to start. There are tips on how to change to a healthier lifestyle so that it becomes second nature. There are great tasting, easy to make recipes that the family can enjoy. The exercises can be done by anyone at any age and in any physical condition. Make it a family affair.

My newsletter will be out soon. Follow this blog for future news. Until then, celebrate life; be good to yourself.

20 Million Under the Age of Five are Obese

2008-10-27T15:40:00.005-04:00

Here is some more information backing up some of my last blog entry. Another study finds that eating fast will contribute to someone becoming over-weight.

"People who eat quickly until full are three times more likely to be overweight, a problem exacerbated by the availability of fast food and the decline of orderly dining habits, Japanese researchers said on Wednesday. The findings, published in the British Medical Journal, highlight how eating styles, and not just what or how much is eaten, can contribute to an obesity epidemic fueled by the spread of Western-style affluence in many parts of the world."

Around 400 million people are obese according to the World Health Organization (WHO). What is really disturbing is that 20 million of them are under the age of five. Being obese raises the risk of diseases like type 2 diabetes and heart problems. One way adults can help children not become over-weight is to encourage them to eat slowly and provide a calm atmosphere during their meals.

The child obesity problem is a very said fact. Children should be out running around having fun. When I went to school I can only remember two kids in my class that were considered over-weight, one was probably obese. Now it is normal to have a class full of over-weight kids.

My exercise program, along with monthly coaching tips, can be imnplemented with children. None of the movements are complicated and there is no equipment needed. It combines cardio with strength training using body weight. This program is not for body builders. They need a special program. It is for everyone else who is looking to live a better, healthier life.

Stay tuned for more information on becoming part of this monthly coaching session. If you are over-weight or looking to loose a few pounds, I guarantee you will loose weight with this program. It can be a family event on a daily basis for 10 to 20 minutes. You will feel better after the first month and will want to keep going.

Exercise Can Prevent Bone Disease

2008-10-22T08:21:00.005-04:00

Osteoporosis, or bone disease, is a condition where bones become brittle and break easily. It is most common in women but can also affect men. There is an estimated 10 million Americans that are affected by this disease. A strong family history of osteoporosis is a big risk factor.

Peak bone mass is achieved in your 20's. From childhood up to about 30 years old weight-bearing exercises such as jumping and running can help build sronger bones. After 30 you should avoid smoking and excessive drinking. You should also get good nutrition including calcium and vitamin D. Studies show that weight-bearing exercises help prevent bone loss, maintaining your current bone strength.

Exercise must be weight-bearing to stimulate the bones to become strong and dense. Perform weight-bearing aerobic activities like running, jumping, racquet sports, dancing, basketball, hiking and high-impact fitness classes. My "Journey to 300" routines utilize body weight or dumbbells along with aerobic activity that lasts between 10 to 20 minutes per session. Low or no-impact activities such as cycling and swimming are good for overall fitness but don't help bone mass.

Older people should also perform flexibility and balance routines to avoid bone-breaking falls. Statistics show that one in two women over 50 will suffer an osteoporosis-related fracture, most commonly of the hip, spine or wrist.

Unfortunately there are no guarantees that this will prevent osteoporosis. It can help it from getting worse so don't delay another day. Start exercising and you will have a long and productive life.

Keep an eye out for my monthly newsletter coming soon. It will have nutrition information, great tasting receipes, my "Journey to 300" exercise routine (a new routine every month), sport specific exercises and much more. I guarantee you will lose body fat and start to feel better within the first month. I am going to launch it with a special offer of $9.95 per month. You would be locked into this rate for as long as you continually subscribe. The price will go up for new subscribers after the initial offer but you will receive even more information for the same low price of $9.95. I will also be throwing in a special report for free. Details to come soon.

What Exercise and Drug Abuse Have in Common

2008-10-03T16:39:00.004-04:00

There is a study that found that youngsters and teens who reported exercising daily were half as likely to smoke as thier sedentary counterparts, and 40% less likely to experiment with marijuana.

Now if that isn't motivation to get your children away from the TV and outside getting some good ol' fashion exercise, than I don't know what will. That is definetly a big relief for me because my son is very active playing sports. He still loves his video games but we monitor the amount he plays and so far so good. I know this doesn't get me off the hook as far as drugs are concerned but it should keep the odds in our favor that he will never touch them.

But it is not just children this applies to. As you have heard from me and probably countless others, exercise is good for your weight, your heart, your bones and many other things. But now there is some evidence that it could also help to prevent addiction to drugs or alcohol.

Exercise is already being used in drug treatment clinics as a distraction to the cravings. To this point there has been little formal research on the effects. Research is now starting to determine the effects on preventing addictions.

Brown University has done some research where they took smokers to the gym three times a week as part of a smoking-cessation program. What they found was that this doubled women's chances of successfully kicking the habit.. They also gained half as much weight as women who managed to quit smoking without exercise.

Here are some other benefits from exercise performed with lab animals and people:

Rats were less likely to ingest amphetimines if their cages had running wheels.
In people, exercise acts as a mild antidepressant and relieves stress.
Baby monkeys who do not play enough in childhood have problems controlling aggression when older. They also tend to bunge-drink when offered alcohol.
In rats, physical activity increases production of growth factors and stem cells in key brain regions important for learning and mood; increases formation of blood vessels; and strengthens communication networks between brain cells.

With all of these benefits and so many more, why isn't everyone exercising? There are lots of excuses but they can all be overcome. I am creating a monthly coaching newsletter that will give instructions on what you should accomplish during the month. There will be work out routines that require no equipment and little space. The routines will take between 10 to 20 minutes to complete. Anyone can do this in the morning 3 to 5 times a week. You WILL lose weight and feel better. Your children will even be able to perform these routines with you. Stay tuned for more information on how you can be a part of this.

Coaching for a Healthier, Happier Life

2008-09-30T11:12:00.002-04:00

I have a lot of followers of my blog according to the statistic reports but I don't get too many comments. That is not a bad thing. I am hoping that people are getting some good information that has helped them. A few have commented that they are using some of my tips which is definetly good.

There is a poll on my blog that I would like everyone to consider taking. It is very simple. Would you like to receive a monthly newsletter to coach you to a healthy lifestyle?

My idea is to have an exercise routine that you would perform 3 to 5 times a week for the entire month. There would be progression tips so you can vary the intensity. My routines that I have developed and use can be done anywhere. All you need is a 6 foot by 6 foot area (a little more if you are taller). It can be done in your bedroom, livingroom, hotel room or even cruise boat cabin! (I am going to try and get some sailors to try out the program. If they can successfully use the program in a submarine with their busy schedules then this would work for anyone - stay tuned)

The newsletter would also have a healthy, easy to prepare meal. No tofu or turkey burgers! This would be everyday meals that can be prepared easily. I do not believe in diets. I have never dieted and I never will, nor will I advocate to a client to diet.

There will be other tidbits of information such as new health studies, supplements and other items in health news. It will be written for the every day average Joe and Jane. No fancy medical jargon or show-off fitness terms. Just plain english.

In general, I would like to provide coaching tips through a monthly newsletter to help out as many people as possible. If I can make even a small difference in a lot of lives, wouldn't that be a good thing?

Take the poll and leave me a message on this post telling me what you think. Also, sign up to be a follower of this blog. That is another new item I have added.

Till next time, be happy, live healthy.

Miracle Weight Loss? NOT!

2008-08-20T13:18:00.003-04:00

I have heard a lot about gastric-bypass surgery and have even attended training seminars on how to train people who have undergone this process. There is a "menu" of bariatric operations to chose from. But this is not the miracle weight loss solution that everyone should be looking at. In fact, 4 in 10 patients develop complications within the first six months! I was hesitant to undergo shoulder surgery to repair major damage so there is no way I would consider someone cutting me open and messing with my intestines and stomache.

One procedure actually sections off part of the stomache to limit food consumption and then shortens the intestine so that less is absorbed through your system. Guess what? This means you have to learn how to eat differently. So what is the difference between having an invasive procedure to just eating better on your own? Both are creating new habits but the surgery is adding risk, not to mention the cost of the surgery and post-operative care.

After the suregery, they teach you how to eat tiny, frequent meals. A good trainer or nutritionist can do that without lifting a knife. You also have to take supplements to get the vitamins you are not receiving because of the quick passing through you intestine. You can take supplements without surgery ( I recommend a good multivitamin at a minimum, even if you are eating properly).

One woman profiled had lost 160 pounds after 15 months. That is 2 to 2 1/2 pounds per week. You can do that with a proper diet and exercise too. This same woman also said that after 7 months from the surgery, she had developed an agonizing ulcer on the new inner seam bewteen her stomache and intestine that required another operation. You wouldn't get that with a proper diet and exercise.

She was also rushed into emergency surgery one day when she doubled over in pain. She had an intestinal hernia. Her bowel had snagged on a slit in her abdominal wall. That wouldn't have happened with a proper diet and exercise.

She had to have a fourth procedure to ease the pain of the abdominal scarring. The gastrointestinal pain had become so severe she could barely eat. One day she couldn't flex her right foot then within weeks her limbs began to tingle, her energy evaporated and her weight plummeted. She stopped menstruating and she felt like dying. She had a disorder called bariatric beriberi. A new term based on extreme thiamine deficiency caused by the surgery. That wouldn't happen with a proper diet and exercise.

There is a general perception that this is a shortcut to being thin. It is not. It takes just as long as if you had a proper diet and regular exercise, yet all of the risks are eliminated. The media hypes this surgery and it is deceiving. They even go as far as to say that this surgery can help type 2 diabetes. Well dah...! If you loss weight you reduce the risk and can even reverse it in some cases. Why are they associating this with the surgery when it is the weight loss? They also say in one study that obese people who have the surgery extend their lives up to 7 years over those that don't. Again...dah...! Weight loss does that too. it is a sales pitch and a very dnagerous one at that.

Here are some more sombering statistics. The death rate for gastric bypass surgery is between 1 in 1,000 and 1 in 200. Other problems patients have had after surgery include vomiting, diarrhea, infections, hernias and respiratory failure. Up to 40% can suffer nutritional deficiency, potentially resulting in anemia and osteoporosis; siezures and paralysis have been reported in extreme cases. Some have even had bizarre neurological problems.

Here is the summary on gastric-bypass surgery. You can shed up to 70% of excess weight within 18 months but will gradually regain 20 to 25% of what was lost (because you haven't learned to exercise). If you are extremely obese (BMI > 40) you merely shift to obese. Obese can drop to overweight (BMI of 25 to 29.9). Only 10% ever drop to a normal BMI of 18.5 to 24.9. You risk all of the probelms listed above. You have to relearn how to eat properly as a lifetime commitment.

Here is exercising and proper diet. You can shed ALL of your excess weight within 18 to 24 months (depends on how much you need to lose). You relearn how to eat properly without starving yourself. You get more energy. You feel good. It is a lifestyle change that is easier and pain free if done correctly with a good trainer.

Final word here is to stop looking for the easy way because there is none. Human beings are meant to exercise and eat balanced, natural foods. Eat more fruits and vegetables. Cut out sugars and processed food. Trust me. You will be better off and will live a longer, healthier and more productive life.

Anti-Aging Trick

2008-07-09T14:20:00.004-04:00

I just read an article about the best anti-aging trick that backs up my coaching on overall health. The experts say that the closest you can get to the Fountain of Youth is ... drum roll please... start eating less!... cymbal crash.

Restricting your calories can add up to 5 years on your life. Even the scientists who are cautious about anti-aging hype say it works. Eating less cuts the risks for some diseases and by allowing all body cells to hang in there longer.

"There is plenty of evidence that calorie restriction can reduce your risks for many common diseases including cancer, diabetes and heart disease," says Saint Louis University researcher Edward Weiss. "And you may live to be substaintially older."

At the University of Florida's Institute on Aging a study showed that eating just 8% less and exercising a little more over a lifespan can reduce or even reverse aging-related cell and organ damage.

Scientist still do not know why this works. They theorize that it lowers the metabolic rate and causes the body to generate fewer damaging "free radicals". One theory is that it decreases a thyroid hormone which then slows metabolism and tissue aging.

So how much less are they talking about here? The experts say that the general rule of thumb is to start eating about 15% less starting at age 25. But this is based on a typical healthy adult diet of about 2,000 calories. Thast means that this really applies to less than 1/3 of the population.

So what about everyone else? It is logical to state that this relates to all people no matter what thier shape or current health is currently. Start slowly by cutting 300 to 500 calories out of your diet today. Skipping desert or substituting a turkey sandwich (without nayonnaise or any special dressings) for that fast food burger will cut your calorie intake by at least 300 to 500 calories. A nutritional diet and exercise are important to any weight management program. After a few weeks look for ways to cut out another 300 to 500 calories. If you continue to do this along with an exercise program, you will lose weight and gain years on your life.

Eating fewer calories also reduces age-related chronic diseases such as cancers, heart disease, and stroke. That's important because it suggests ways to not just make us live longer, but allow us to age more gracefully, healthwise. The best way to implement all of this is to get a good personal trainer.

Aging Baby Boomers

2008-06-03T19:41:00.004-04:00

Baby boomers is the largest generation in the history of the US. These are people born between 1945 and 1964 and account for 76 million people. I am at the tail end of this and have had to deal with plenty of issues because of it. That would be a whole different type of blog.

What I want to address is the health of these and the many Americans that are older. Do you realize that there are 41 countries with longer life expectancies than the US? The life expectancy in the US ranges between 69 and 80 with an average of 77.6 years. There are three main reasons for this: poor insurance coverage, large immigrant population and the obesity epidemic.

Face it, Americans live in excess. Have you seen how many all-you-can-eat buffets there are? I live in the largest tourist destination in the world and we have a bunch of those. I was at a fitness seminar this weekend in the heart of the tourist area and I ate at one of those restaurants. There was very little that was healthy for you and people piled up their plate, several times, and ate everything!

I digress. Approximately 85% of all baby boomers will have the following chronic diseases by the age of 65: hypertension, coronary artery disease and diabetes. That is over 64 million people! And to top it all off, 75% of all American deaths are due to stroke, coronary artery disease and cancer. These can be prevented.

Of the three reasons for the US life expectancy being shorter than other countries I am going to address one of them here. It is the poor health insurance issue. Most of the countries that have longer life expectancies have health plans that are monitored or controlled by the government. The people pay higher taxes so everyone is covered. I am not advocating this only pointing out a fact. So the first issue is that everyone is covered, not just the people who can afford it.

The second, and I think most important, is that our health care system treats diseases, not prevent it. There needs to be prevention so the health care system can be used more effectively to take care of the real issues caused by accidents, genetics and natural causes.

This is where exercise comes in to play. Contrary to what some people may believe, exercise can not cure any disease. Exercise prevents deconditioning which preserves function and independence. It will also improve the quality of life.

It is never too late to start. Programs can be started at any age with any conditions. A good personal trainer will be able to work with you and any issues you may have. If you are diabetic, you can still work out. You just need to take a few precautions that others may not have to take.

My recommendation is that if you are not exercising and eating properly than you need to start now. Seek advice from knowledgable professionals. Once you start to feel better you will not want to stop.

Simple Fixes to Delay Diabetes

2008-05-28T18:32:00.003-04:00

There is plenty of research and documentation on diabetes. The number of people who have diabetes keeps rising year after year. There are about 246 million adults world wide that have diabetes and this accounts for 6 percent of all global deaths. Type 2 diabetes accounts for about 90 percent of all diabetes and is closely linked to obesity and physical inactivity. The International Diabetes Federation estimates more than 380 million people will have a form of diabetes by 2025.

There is now new research that backs up my style of keeping healthy. Researchers stated that the study shows that lifestyle changes can make a big difference. Drinking less alcohol, eating more vegetables and exercising can prevent or delay the onset of diabetes.

"This study has shown that ... group-based interventions targeting lifestyle changes such as diet and exercise produce a durable and long-lasting reduction in incidence of type 2 diabetes," the researchers wrote.

This goes back to my five factors for a healthy lifestyle. Those factors are nutrition, supplementation, resistance training, cardiovascular training, and personal assistance. The fifth factor is what is mentioned in the previous comment by the researches of this latest study, "group-based interventions".

Diabetes can damage the eyes and kidneys, and also leads to heart disease, stroke and limb amputations. Does anyone really need any more reason than that to want to live a healthy lifestyle?

Calories in Water?

2008-05-21T20:10:00.002-04:00

Since when does water have calories? I have been seeing all of these commercials on water that has less calories than another water. Why? Because every business is looking for an edge. Beverage companies are now adding flavors, vitamins, minerals and other things in water in order to increase their market share.

Water should have zero calories, zero fat, zero protien, zero carbohydrates, zero everything! Just plain old water is what your body needs. There are some waters that have flavorings. As long as they have zeroes on the nutrition label you are fine.

Now I am going to take this a little further. Sports drinks. The adds say "if you sweat you lose electrolites and they need to be replaced". That is not entirely accurate. If you work out for 20 to 30 minutes you should be sweating. but you do not sweat enough that you need to drink a sugary sports drink. Sports drinks are good if you work out for more than an hour. Even then I would recommend you drink the less sugary stuff like Gatorade's G2. The regular sports drinks are really made for athletes that work long and hard almost every day. Water is plenty good for the rest of us.

My recommendation for anyone trying to lose weight is to look at what you are drinking every day. Even drinking diet colas should be replaced with water. I like to use the guideline of one ounce of water for every pound of weight. For instance, if you weigh 180 pounds then you should drink 180 ounces of water every day. that equates to 11.25 16 ounce bottles of water. That is a lot of water but it is effective in keeping you hydrated when working out and will aid in losing weight. You could also be more conservative and figure out how many cans of soda you drink in a day and aim to drink that much in water instead.

The bottom line is plain water is the best thing for you. Never mind the hype.

Interval Training and The Biggest Loser

2008-01-30T13:06:00.000-05:00

Each week I watch the show The Biggest Loser. For those who do not know what that is, it is a reality program where they have a group of obese people. These people are trained by personal trainers and also have to compete in various events. Like other reality shows, someone gets voted off the show each week until there are 3 or 4 left. On this show, the two lowest weight losses for the week go up for elimination. The rest of the group votes on who gets eliminated.

This season they are competing as couples. A few weeks ago, something on the show happened that they never explained. What really perplexed me was that the trainers acted like they didn't know what was going on. Let me explain what happened.

There is one couple where the wife worked really hard in her workouts. She never stopped and she always pushed herself. The husband, on the other hand, would stop and take a lot of rests. The trainer would yell at him to continue and he would run on the treadmill for three or four more steps and then stop. The trainer and other contestants would be upset with him. They considered him a slacker. As a side note, the wife stated that she didn't think he took any more breaks than anyone else. It sure didn't look that way to anyone else.

When it came to weigh in you would think that he wouldn't have as much weight loss as everyone else. That is where everyone was wrong. The wife lost 1 pound while he lost 8 pounds! About half the group lost less weight then him. Everyone was amazed and shocked. They couldn't understand how he did less work but lost more weight.

The answer is interval training. By him stopping or slowing down to catch his breath and then trying to get back to a high intensity he actually ended up burning energy more efficiently. There have been numerous studies showing the benefits of interval training. There are many ways to perform effective interval training. Granted, the way this guy performed benefited him that time but I would bet that he would not show the same gains for very long.

Try this interval training on a treadmill, elliptical or bike for one week and see if you show good results. Warm up at a slow to moderate pace for 5 minutes. Work out at a high intensity for 2 minutes then cut the intensity in half for 3 minutes. Go back to a high intensity for 2 minutes then half intensity for 3 minutes. Do this for a total of 4 times then cool down at a low to moderate intensity for 5 minutes. This is a 30 minute workout that will burn a lot of calories. Perform this rourine for 3 to 5 days and check the results. As long as you haven't changed your eating habits you should lose weight.

Depending on the person, I would make recommendations to either continue this program or I would change it to challenge the body some more. With proper interval training you could lose significant amounts of weight in a reasonable amount of time. Interval is only one piece of a proper and complete training program to better your health.

As a final note, I watch the Biggest Loser because I really enjoy seeing people improve themselves. I really like seeing the transformations at the end. If you haven't seen this show, check it out on Tuesday nights on NBC. They also give some trainer tips and you can see some of the exercises they perform to get them into shape.

Try the interval training above and comment back on how it worked out for you.

Fight Aging

2007-10-19T11:12:00.000-04:00

The greatest fat burner is muscle. This is a proven medical fact. However, there are a lot of misconceptions about muscle and fat. There are some people that think muscle will turn into fat if you stop working out. This myth has come about because there have been some well conditioned athletes with a lot of muscle mass that leave their sport and then gain a lot of body fat. The reason this happens is very simple.

To maintain the amount of muscle mass these athletes have, they need to eat a lot of calories. Most will eat anywhere between 3,000 to 4,000 calories a day (some eat even more). They also burn a lot of calories because of their activity to stay well conditioned and to be competitve. When they stop competing, a lot of them continue to eat the same but they will cut way back on their exercising. Thus they are not burning as much calories as before which means that the excess will turn to fat.

Now that this myth has been explained, I can now go into an afflication every man in the world goes through. Every male is subject to sarcopenia. This is the loss of muscle mass that occurs naturally with aging. This starts at the age of 25. But we do not have to let this happen.

Exercise physiologist Gianni Maddalozzo, PhD of Oregon State University conducted research that focused on the study of osteoporosis and muscle strength in adults ages 40 to 80. Most suffered from advanced sarcopenia. Sarcopenia happens gradually by losing a fifth of a pound of muscle per year from the age of 25 to 50, then picks up speed to up to a pound of muscle each year. It is usually not noticable because the muscle is usually replaced (not turned into) by fat.

The reduction in muscle has been linked to declines in the immune system and the onset of heart disease and diabetes. In addition to this you will have weaker bones, stiffer joints, and slumping postures.

The old way to train an aging population was to not let them lift weights. The thinking back then was that this was too much of a strain for older people. Now we know better. Everyone needs to have some strength (resistance) training. With proper nutrition and a safe, effective resistance program, we can prevent the onset of sarcopenia. A proper program can slow the aging process. It is even believed that muscle mass can help to prevent some cancers.

I plan on aging slowly. I have been very successful thus far and plan on being able to do what I do now for another 40, 50 or even 60 years. If you want to join me, I can help. So find a good program out there that offers a mix of cardio, resistance training, and nutrition counseling. It is not hard and you will feel better. Your family will thank you.

To Supplement or Not to Supplement?

2007-10-04T10:32:00.000-04:00

That is the question. The short answer any fitness professional will tell you is yes. But there is a caveat. You need to know what you are doing. You can go into The Vitamin Shoppe or GNC and they will sell you anything you want. You can even ask them some questions but most of them are not going to tell you any more than what is on the label.

It is a widely understood fact that we need to eat every 2 to 3 hours. It has to do with the thermal effect and maintaining a high metabolic rate. This would be a discussion on its own for another time. Let's just say there is plenty of scientific evidence backing this statement up. So, even if you follow this, can you obtain all of the nutrients your body needs from food alone?

Once upon a time this was possible. With all the modern conveniences, fast food and even faster lifestyles, this has become next to impossible. In order to receive all the essential micro and macro nutrients our body needs, we must take a high quality, well recognized vitamin and mineral supplement. If you are active and/or have a poor diet, then the need becomes even greater. Look for a good multi-vitamin. Ask your physician or fitness professional for a recommendation.

In addition to vitamins there are energy bars, drinks, creatine, glutamine, amino acids and even caffeine. I will address each one in order to give you the scoop and what to take and not take, when and why.

I see some people use energy bars and drinks to replace a meal. When I say they use it to replace a meal, they eat an energy bar or drink an energy drink instead of eating one of only three meals a day. The problem here is that three meals is not enough. Everyone should be eating 5 to 6 smaller meals each day. Then you can have the energy bar or drink to replace one of these meals only when it is not possible to eat a real meal or to supplement an intense workout.

Eating a high protein energy bar as a mid-morning meal after you had a morning workout is ideal for assisting a person to lose unwanted fat. A high intensity workout is one in which you have stressed your body for 60 minutes or more. For illustration purposes, I drink a protein shake one hour before my workout. I then perform a high intensity workout and have a high protein energy bar or another protein shake immediately after. I did this for a month and then measured my body fat percent. I lost 6 pounds and 1.3% body fat. That equated to over 4 pounds of fat!

Creatine is a good supplement for anyone trying to gain muscle mass. It should only be taken by individuals who are lifting very intensely. There are products out there that do not require loading. Loading is where you take a large quantity for a period of time and then reduce it to a smaller level. If you want to use creatine, stay away from the liquid kind. Creatine breaks down in water so if you have to mix it in water or take a liquid creatine, you are actually getting very little, if any benefit. Use capsules. If used properly, it can increase muscle size and endurance over the course of a few weeks. I used it during the month I mentioned above in order to minimize any muscle loss.

Glutamine is the most abundant amino acid in plasma and skeletal muscle. Studies show that taking 5 to 12 grams of glutamine following rigorous exercise aids in the recovery from tissue damage. If you plan on an intense one hour or more workout lifting very heavy weights, this would be a good supplement to take. Otherwise, there will be little to no benefit to you.

If you are an endurance or strength/power performance athlete, use amino acids for increases in performance. This only benefits those who workout vigorously and eat a healthy diet.

Finally there is caffeine. There have been studies that show that caffeine can enhance performance. This supplement has been long debated but the evidence is very strongly in favor of being a safe performance enhancer. Unlike most of the other supplements, this one can benefit you performing only 30 minutes of exercise. Caffeine will prolong fatigue by up to 10%. The best part is that this supplement can increase fat oxidation and thermogenesis without adversely affecting fluid balance. There are tablets that can be taken but a black cup of coffee can have the same effect. Just do not put cream and sugar in it as this will add calories, fat, and carbohydrates.

Supplements are a great tool for weight management and for maintaining good health. But it is only a tool. Proper eating habits and regular exercise are still needed. Always get advice from professionals who are more familiar with supplementation. Express Train Fitness for Men can give you information and supply you with what you need. There are also many vitamin remedies for every day ailments which we can tell you about.

No More Excuses!

2007-10-01T11:07:00.000-04:00

It is amazing the number of excuses that people can come up with when it comes to exercise and proper nutrition. Along these same lines, there are many excuses on why they are overweight or not very healthy. I have heard many people that are over overweight say that they are healthy or they are satisfied with the way they look. When I hear this I know they are lying. The worse part is that they are lying to themselves. Until they admit that they need to do something then they will not change. The sad part is that they will live a shorter and lower quality life then if they were to do something.

The number one excuse I hear all the time is that they do not have time. We all live busy lives. Modern conveniences have allowed us to do more. Here is a question I would like all people who use this excuse to think about. Don't you always find time to do things that are consider most valuable to you? Do you find time to watch sports or a favorite TV show? How about finding time to go out to eat, to the movies, to a play, to a party or to your children's events? Isn't your health just as important or even more important than most of these?

Work out facilities are now more accessible and convenient then ever before. Many people are trying to work out but stop after a short period of time. Find a gym that offers you support. Look for a staff that is friendly and out going. There are gyms out there that support their members and encourage the members to get to know each other. This way members support each other. Stop making excuses and find the right gym.

Express Train Fitness for Men offers this type of atmosphere for its members. We provide an efficient work out that can fit into any schedule. The 30 minute circuit offers both a cardio and strength workout. The staff is very friendly and will give advice on exercise progression and proper eating habits. There is also an additional in depth weight management program. New friendships have been developed in our facility because of the relaxed, casual atmosphere.

No more excuses! A program that can fit into any schedule, exercise and nutrition guidance, freindly staff and members, and a non-intimidating environment. What more can you ask for?

Free Radicals and Anti-oxidants

2007-09-18T14:19:00.000-04:00

It is really funny when you think about it but I have been hearing a lot of people talk about "free radicals" and "anti-oxidants". As a matter of fact, you can see this on a lot of packaging of products nowadays. I really wonder how many people really know what any of this means. The way I hear these words thrown around tends to make me think that most people may have an idea but really don't know.

Scientifically speaking, free radicals are atoms or groups of atoms with an odd (unpaired) number of electrons and can be formed when oxygen interacts with certain molecules. The body naturally produces these free radicals because of stress from our environment.

So what does this mean? Well, to start, once these free radicals are formed they start a chain reaction. The chief danger comes from the damage they can do when they react with important cellular compenents such as DNA, or the cell membrane. This causes aging of the body and is linked to one of the causes for some cancers.

Anti-oxidants are the body's defense against free radicals. Anti-oxidants are molecules which can safely interact with free radicals and terminate the chain reaction before vital molecules are damaged. The principle micronutrient (vitamin) anti-oxidants are Vitamnin E, beta-carotene, and Vitamin C. There are studies which show that there is a lower cancer rate in people whose dites are rich in fruits and vegetables.

The Federation of European Biochemical Societies Journal reported that they found that melatonin reduces inflammation and oxidative stress, and protects the brain and spinal chord from age-related decline. Researches say the best way to get melatonin is through food sources such as cherries, walnuts, bananas, oats, rice, ginger, green tea, sage and thyme.

What about exercise and oxidative damage? Regular exercise enhances the anti-oxidant defense system and protects against exercise induced free radical damage. This shows how smart the body is in adapting to the demands of exercise. These changes occur slowly over time and appear to parallel other adaptations to exercise. However, intense exercise in untrained individuals overwhelms defenses resulting in increased free radical damage.

What we have learned here is that oxidative damage is a natural process of aging but we do not have to sit back and accept that. Regular exercise, not periodic exercise, can help reduce free radical damage along with proper nutrition.

Find a good trainer who understands these concepts and will set up an exercise program that will gradually increase in intensity. Also find one that will be able to provide proper nutrition guidance or seek the advice of a certified nutritionist. Or, go to an Express train Fitness location where all of this can be provided. Some locations even have a FAR infared sauna that will actually release some of these free radicals from your body.

Diets and Obesity

2007-08-27T14:38:00.000-04:00

Welcome to my blog! I hope you were attracted to this blog because you are interested in living a healthy lifestyle.

This site will analyze and report current trends in healthy living. We will track the progress of some of my clients. I will discuss the state of our populations health and hopefully attract some feed back and thoughts from others. I will also answer questions anyone has on living a healthy lifestyle.

The first topic I want to tackle is the title of this post: Diets and Obesity.

Do you realize that there are currently hundreds of different diet plans, books, videos and tapes on the market today? Some are similar but others are on opposite ends of the eating scale. For instance, there are diets that have you cut out carbohydrates but eat high protein and moderate fat. Then there are the low fat, high carbohydrate diets. The diet industry is a multi-billion dollar industry!

Now comes the tough question. If we have so many choices for diets and they all claim to be effective, then how come the obesity rate is the highest it has ever been in history? If billions of dollars are spent on diets then the opposite should be true.

This is my observation on this problem (yes, it is a problem for everyone). Dieting is complicated and is hard. They rely on you depriving you of needed calories by drastically cutting them. They also only concentrate on one or two aspects of the over weight and obesity problem. Everyone sees it as an eating problem or an activity problem. Diet "gurus" concentrate on cutting calories and fitness "gurus" concentrate on increasing activity. Some will do both but it is still not enough.

My formula has five factors. Those factors are nutrition, supplementation, resistance training, cardiovascular training, and personal assistance. Using all five factors makes dieting obsolete because this is a lifestyle change. What happens after someone reaches thier goal in a diet? Most will gain back the weight they lost plus gain additional weight on top of that! My formula is not something that is done until you reach your goal. It is done for your entire life. The best part about it is that it becomes second nature.

I have a twelve week program that I take clients through and teach them how to use the five factors. They change their bad habits for good habits. What I am talking about here is a lifestyle change. "Diet" no longer becomes a meaningful word for them. They lose fat (note that I don't say weight) and feel better, happier, more alive.

I am interested in what others may think of what I have said here so please leave your comments. This is just the beginning of a source of information for anyone trying to live healthier.