Fitness Talks Blog

Early Sunday morning I had the pleasure of aimless flipping through the many infomercials on television.  What I noticed about the “fitness/health commercials” was a distinct parallelism; by doing this tape, you will achieve your dream body.  Now, we all know that exercise and healthy eating habits promotes a healthier and more productivity longevity and enjoyment.  But, the million dollar question, “Why is the rate of obesity increasing every year with all this information?”  If by simply doing a 10 minute workout, you will have a celeb body in a short time; shouldn’t everyone be lean and model ready? 

I think the real issue of the rapidly growing obesity epidemic from the young to old is not due from lack of exercise or unhealthy eating habits (although these contribute greatly to the problem), it is of depression.  I have never read about the role depression plays in one’s health in any of these commercials.  It is always the same story line; all the people you see made dramatic transformations with their bodies through hard work and strict dieting.  There transformations should be applauded for the mental disciple to take this course of action.

 Over the years of talking with people in the their quest for the fountain of youth, many of whom shared a common thread, they felt depressed many times each week, if not daily.  Some feel so overwhelmed, almost frozen, about how to change their lives around for the better they simply do nothing, for this is less tiresome.   Then for their escape, the choice of pleasure is found in food and spirits-great contributors to the obesity issue.  Then while they are enjoying their choice, they realize this does not help, they feel more depressed, and then indulge more.  Thus, repeating a vicious cycle.  Many people take to the challenge of getting healthy, and then slowly stop because of their mind set. Then they miss one day, then two, then weeks go by and they think about it again and get depressed.     

The mind holds great power; the power to hold you hostage, or the power to be liberated.  Only defeating the feelings of depression will get you moving forward to a healthier you.  Only you can make you feel sad or happy.  There are tons and tons of research that support exercise does better than drugs to beat depression.   Duke University researchers in 1999 demonstrated in a randomized controlled trial that depressed adults who participated in an aerobic-exercise plan improved as much as those treated with sertraline, the drug that, marketed as Zoloft,  In another study, University of Georgia, neuroscience professor Philip Holmes and his colleagues have shown that over the course of several weeks, exercise can switch on certain genes that increase the brain’s level of galanin, a peptide neurotransmitter that appears to tone down the body’s stress response by regulating another brain chemical, norepinephrine.

The real challenge lies within you.  We tend to act not on what our eyes and ears show, but on what the mind thinks probable.  Address and overcome the demons that hold you down today and move forward to a liberated, healthy, and youthful person.  Or, continue down the same path hoping things that the benefits of living a healthy lifestyle will be achieved with drugs and inactivity.  At FitnessTalks, we work with people and companies that want to improve their health and perform at their best on a daily basis.  To learn more about how we may be of service, please take time and look through the corporate website at   http://www.fitnesstalks.com/corporate.html

The mental and physical challenge to get through each day is daunting.  Stress plays a major factor in our well-being. When you develop healthy stress relieving habits, you can bring about positive outcomes like increased productivity, improved health, and more happiness in general. In these trying times of uncertainty with the ups and downs with the stock market, job security, family issues, constant negativity with the news, and your level of health, it is tough to be positive. Sting, the Police lead singer wrote “When the world is running down, you make the best of what’s still around.” To make the best of what’s still around is to have better control over our mind and body. What we have direct control over is our emotions, and our mental outlook. Stress management is vital towards our mental well-being.  A few steps that will assist you with your stress management:

 Start slowly. Go for an easy walk for 5-10 minutes. As your body improves its stamina, gradually increase your time of activity by a few minutes. Soon, the 5-10 minutes will be a piece of cake. Work your way up so you can get about 40-60 minutes each day.

 Exercise in time chunks. Benefits may still be achieved by exercising for about 15 minutes a few times each day.

 Creativity is critical to keep you motivated. Vary your workouts each day; try walking the park instead of the treadmill. Go ballroom dancing, take a walk through a local state park, take a different fitness class, or perform 5 minutes on a cardio piece than switch every 5 minutes. 

 Keep a daily journal. When you go for a walk and return, you will always feel better. When you feel depressed or lethargic, look at your journal and picture how you felt when you were exercising. The mind does amazing things for your well-being. If you, or your company would like to learn more about implementing a stress management program, check out http://www.fitnesstalks.com/corporate.html or simply give me call.

“Our society, at present time, seems to have sympathy only for the misfit,
the maladjusted, and the criminal.  It is time to stand up for the doer,
the achiever, the one who sets out to do something and does it.  The one
who recognizes the problems and opportunities at hand, and deals with
them, is successful, and is not worrying about the failings of others.
The person that is constantly looking for more to do; the leader.  We will
never create a good society, much less a great one, until individual
excellence is respected and encouraged.”  Vince Lombardi

Make it a great day.

What Team Would You Like to be on?

Would you like to be a member of a growing and popular team?  With over 100 million team members, it must be fun.  The team gets bigger each year.  They keep the fast food industry running strong.  They keep the medical research community employed.  They get to eat seconds, larger portions of food.  They get to watch more television, play more video games, and read more books.  They get younger team members each year who generally never leave the team.  Your team gets a lot of press coverage.  There are no initiation fees.  However; after about 6 months you will pay daily, then annually.  Here are few “fees”: an increase risk of depression, a decrease in energy, an increase in girth and weight, an increase risk of Type II diabetes, an increase risk of elevated cholesterol levels, increase in blood pressure, and lower self esteem and productivity, just to name a few.  This is the Obesity Team. 

Another team has no initiation fees or “hidden fees” after a few months.  You get to eat 6-7 times a day (small balanced healthy meals), you get to watch television and burn fat at the same time (lean muscle burns more calories), you have more daily energy (increased productivity), you are more youthful (you get to play for longer periods of time), your body looks toned, defined, and fit (just 10 minutes a few days a week of strength training and flexibility exercises like yoga or Pilates), and you can still have your cake and ice cream.  You can still drink your bourbons, scotches, whiskeys, beers, and wines (of course in moderation).  You will lower your golf score.  Interested?  Life is all about choices.  The choices you make today have a direct impact on tomorrow.   Sink or swim; the choice is yours.  If you are interested in being on the Healthy Team and would like more information, contact me.

If you died suddenly, do you think people would remember you by possessions or that you made a difference, a positive difference, in people’s lives for your actions?  Where has the pro-active, stake your claim, the doers, the risk takers, gone in our American culture?  It seems we have become a society of excuse makers, idle bodies, and reactive people.  What do you think this country would look like today if  Daniel Boone, William Clark, Meriwether Lewis,  The Mountain Men, and the people that simply left and traveled West for a new and better way of life were couch potatoes and simply only dreamed of a better life and a better tomorrow?  They fought to make their dreams become reality.  They took action on improving their tomorrow.  They took a course of action for their future.  Yet today, it appears that most of our society only dreams of a better tomorrow, hope it will happen, and hope for change.  Unless you believe in the tooth fairy, change does not happen without action.  Change requires action.    

If you really want to change; to improve your today for a healthy, happier, and more productive tomorrow, today is the day for action.  The state of your mental and physical health is the key.  The better you feel; the more you do.  The better you think about yourself; you have a more positive attitude.  A positive attitude—well, you can climb or overcome any obstacle.  Life is an action oriented process-make it happen.

Roll up for the magical mystery tour; step right up (or out, or on, or in)… Yes folks, the magical mystery tour is waiting to take you away, take you today.  Magic does happen.  Magic happens with exercise.

In addition to the entire positive, make you feel good, endorphins that kick in when you exercise, exercise can open your mind to a world of magic.  You can dream.  You can think.  You can have “me time”.  You can escape.  Seldom in any given day can you find “me time”.  Exercise (cardio; walking, running, biking, swimming, etc…) can take you away.  Take you away from the kids, wife, husband, work, life, school, and all the other burdens and stress that clouds your mind.  You can put some headphones on, listen to your favorite music and go to another place in time.  An amazing talented singer/songwriter Clint Black wrote “Ain’t it funny how a melody can bring back a memory, take you to another place in time, completely change your state of mind.  It can make a right from a wrong, it can make you fall in love, it can get you singin’ along.  Chase the clouds away and make the sun shine above.  A melody can bring back a memory; Take you to another place in time.  Completely change your state of mind.”

If you just say yes to exercise, you will change your mind.  All the millions of research articles and studies are true.  Exercise will change your body.  Surrender to a daily dose of exercise and your life will change.  If you are interested in going on a magical mystery tour and not quite sure how to proceed; invest in your future and attend a wellness program I will be hosting June 10^th.  Click here for me details: http://www.fitnesstalks.com/workshop.html

We live in a world of competition, although many schools think competition is “unfair” and detrimental for kids self esteem.  The reality, competition keeps us healthy.  From the playgrounds to the concrete jungle, we all compete with ourselves and others at some level.  I think we are all “warriors” in the battle of life.  The warrior that is best prepared for life’s daily battles will perform better, and have a higher level of success.  This warrior is well trained, well rested, well educated, and well feed.  This warrior, or the Warrior Within, prepares each day for daily challenges.  It is this properly prepared warrior that makes things happen. 

When the warrior takes time each day for exercise, his/her muscles and bones are strong and healthy, the body is leaner, and burns fat more effectively and efficiently.

When the warrior takes time each day to rest, the mind and body heals and recovers.  Sleeping 7-9 hours each day has been proven to improves ones health, vitality, and spirit.

When the warrior takes time each day to educate himself/herself, the mind opens up to more critical thinking and empowerment, this empowerment keeps are minds sharp and functioning strong into the “Golden Years”.

When the warrior takes time each day to plan, choose, and eat healthy foods, the body has more energy and performs better.  This keeps are body filled with powerful anti-oxidants, vitamins and minerals.  To feel better, stay healthy, have healthy looking skin, healthy foods will do it and keep your body strong to battle diseases and burn fat.

You are a Warrior.  Whether preparing for the playground, the athletic field, or the concrete jungle; the Warrior prepares for battle EVERY day.  Make your body “battle ready” everyday.

Currently, I am coaching JV girl’s lacrosse; 18 teenage girls (which has taught me great patience),  some of whom never played a team sport or held a lacrosse stick.   Watching them slowly gel from a few friends running around to a functioning team striving towards a common goal has been an awesome transformation.  They made a tremendous sacrifice with time to participate in an after school activity. They made the commitment to participate; to themselves, their families and friends.  Then go home to finish 2-3 hours of homework.  All in all, about a 15 hour work day.  They are learning how to resolve differences positively and work through problems as a team.  Some were very uncomfortable to begin a new challenge, but over came this discomfort obstacle with support, positive encouragement, and the joy of trying something new.   Most importantly, they are having fun in the process.  I think this is how life should be lived, work some, play some, all the time enjoying the process.   Each day we need to free ourselves from the chains of work and to be active and play.  This brings about a balanced life and helps keep or sanity.  Playing keeps us young.  Playing helps speed the metabolism.  Play reduces negative stress.  Play is vital to your health. 

This “discomfort” some of the girls experienced is very similar to those thinking about starting a fitness program.  Many people are uncomfortable starting anything new.  They are held hostage to a fear of failure, a fear of a past bad experience, or just the uncertainty of starting something new.  If you are serious about improving the quality of your life and looking forward to being healthy so you may enjoy your retirement years, start investing in your future today.  What good is your Roth going to be if you’re sick and unable to enjoy your retirement?  Whether you are 16 or 60, you can change your life today. 

Find and try out a few local fitness clubs and take a few classes.  Take a beginner aerobics class or spinning class with a few friends.  Make or join a walking group.  Do this at lunch, after work.  Go for a walk while watching your kid’s soccer or other sport practice (I walked and ran for 30 minutes yesterday at my son’s soccer practice).  It gets old sitting there watching them practice.  When watching TV, take commercials as a fitness opportunity with chair squats-standing and sitting during the break.  The bottom line here folks is if you can move it, you can improve it.  When you say “I will”, the possibilities are endless.  If you are ready, let me know and I can help you with your first steps.

Twinkie the kid and Twinkietown

Mmm, “Hostees Twinkies and Ding Dongs-you get a big delight in every bite”!    Ah, the glory days of yesteryear; Twinkie the Kid, Kool-Aid, HR Puff and Stuff, He-Man, MIA, the “SHB’s”, riding bikes without helmets, skateboarding down a 25% angle hill with no pads, actively playing games with friends, playing basketball for hours on Sunday and having no aches or pains the  next day at work, eating  fresh ice cream from the farm in College Park, walking the boardwalk in Ocean City and not being concerned about your personal safety, and surviving “happy hour” at the Vous.  Remember eating good ‘ol junk food on a daily basis and not worrying about arteriosclerosis, Type II diabetes, or BMI?   What happened to those days?  Hopefully, we learned some things about how our bodies respond to certain foods and behaviors, and are taking more responsibility for our actions and health. 

You can still have your cake (the Twinkie or Ding Dong), but; all in moderation.  Just like exercise.  Too much exercise may cause problems too.  It is all about balance.   When I choose to eat dessert, I make sure it is worth it.  Do I want a few bland cookies or a hot, melt-in-your-mouth Krispy-Kreme donut?  If I am going to fall off the wagon, I make it count and enjoy my choice with no guilt.  However, that is rare.  I may treat myself to a “dessert” one, maybe twice per week.  The rest of the time my diet consist of lean protein, many mixed veggies and fruit, and whole grains.  Not a big sacrifice here.  I take my health seriously but enjoy food and drink.  Plus I exercise 5-6 days per week. 

I spend about 20-30 minutes with the weights 2-3 times per week, and do cardio about 2-3 times per week.  I don’t waste time in the gym.  I push my muscles to momentary failure with 1 or 2 sets, reps range from 8-20, and rest about 45 seconds between exercises.  When I do cardio (about 20-30 minutes), my goal is to burn as many calories as possible-this means I am working hard and find in difficult to talk to others.  I do this about twice per week.  Then I may take it down notch to a more comfortable level 1-2 times per week.   A few times per month I may do a fun run wearing a 55lb. backpack.   Then a few nights per week, my wife and I spend about 1 hour talking and catching up with a walk through the neighborhood.   All in all, this is about 1 hour of my time spread out through the day.  I just make the time now.  The fear of an untimely death or illness due to a preventable disease is a strong motivation for me. 

I am doing what it takes to keep me injury, disease–free, energetic, and youthful.  The only way this is going to happen is with daily exercise and a healthy diet.  There is no other way.  No pill, formula, or concoction, will work.   Action does.