If you need to lose excess body fat and unwanted inches and weight, you can make it happen.   Why?  Because you have demonstrated initiative by taking a course of action that impacts your health; you made the commitment to choice unhealthy lifestyle choices to gain extra pounds of fat and extra inches, to have less energy, to increase your risk of heart disease and diabetes.  You made a daily commitment to choose unhealthy foods, to not exercise each day, and not get proper amount of sleep each day.  You have proven you can make things happen.  You have proven you are committed to making choices.  Only you can reverse those unhealthy decisions and improve your situation by taking the initiative and making the daily commitment to choose healthy foods, to exercise each day, and to get proper amounts of sleep each day.

Regardless of what TV commercials and magazines state and claim, there is no pill, mega-vitamin pack, or fitness accessory that will transform your body into a lean and muscular body.  Hard work is required.  Three days a week towards your health will not make the cut.  Daily activties to improve and maintain your health is the most important thing you can do for you well being. 

Many people want the easy route.  If you are popping pills to gain an edge because the bottles states you will increase your (whatever) level is low, how do you know you are deficient with certain nutrients? A comprehensive blood work analysis is needed for this to be determined.  You are basically peeing your money away.   Supplements may work-if you are deficient in a nutrient.  The only scientifically and clinically proven method to losing excess fat and inches and gaining lean muscle is through diet, exercise, and genetics.

When you do some form of activity every day, magic happens.  When you do this for one week, you will feel better.  When you do this for a month; you will look and feel better.  Your clothes will fit loosely.  You will move better.  When you do this each day for a few months straight; you will have more energy, have more focus, have a more youthful inner spirit, have a leaner body, and be more productive.  When you make healthy choices each day, you will have more inner peace, have a more positive outlook, and have the opportunity to truly enjoy life-by having more fun.

Not sure of how to take the first step?  My book Burgers and Milkshakes (http://bookstore.iuniverse.com/Products/SKU-000030039/Burgers–Milkshakes.aspx) puts it all down for you; with workouts that are safe, effective, and efficient.

Either way, you will take initiative today towards your health.  What path will you choose?

Whatever happened to hard work?  Whatever happened to making sacrifices and overcoming mental and physical challenges to accomplish a goal?  One of the most vigorous programs out there is to earn the Navy SEAL Trident or the Ranger badge.  Those that completed their program did it by HARD WORK and will; not by complaining, blaming, and making excuses.  Those that finish the Ironman competition did
it with hard work.  The ADHD student that earned a college degree (me) did it with hard work.  Those that made a choice to be healthy and
lose excess fat and inches did so with hard work, sacrifices, and mental toughness.  Michael Jordan was told he was not good enough to play on his high school basketball team.  He didn’t cry and complain about this being unfair.  He took action; practiced hard daily and finally earned a spot on his high school team.  He, along with everyone else that overcome a setback; made a choice and took a course of action to achieve their goal.   All goals are achieved only with action.

The fitness industry falls in the hope category.  There is always a “new” way to lose fat, build bigger guns, tighten the butt, or get an 8-pack.  All those models demonstrating how to use the latest fitness gadget earned those bodies with genetics, hard work, and a great healthy diet.  I have
proposed a question before; ask anyone you know how they lost unwanted inches and fat and changed their bodies (both mentally and physically) to healthier ones.  None will say “well I did this by hoping one day I would look and feel this good.”  They were successful because they took a course of action.  You can lay in bed on a cold early morning contemplating getting up and exercising (hope) or shake the cobwebs away and get your butt out of bed and get busy (positively motivated) to improve your health.  Physical change only happens with action.

Thomas Jefferson said it best “make time for exercise and health because sooner or later, you will have to make time for illness.” 

31 percent of Americans are considered obese and if current trends continue, more than 100 million U.S. adults — or 43 percent of the population — will be considered obese by 2018. Over the same period, obesity could add $344 billion to the
nation’s annual healthcare costs and account for more than 21 percent of healthcare spending.

 If you let the pressure to attend more parties, do more shopping, eat more, drink more, do more without taking time for yourself, eat on the fly (which generally is empty calories); you are more likely to gain unwanted inches and weight.  Are you really happy not having energy to do
things you want to do?  Are you really happy when walking across a parking lot you need to sit to catch your breath?  Are you too tired to play with your kids after work?  Are you happy inside?

Obese youth are more likely to have risk factors for cardiovascular disease, such as high cholesterol or high blood pressure. In a population-based sample of 5- to 17-year-olds, 70% of obese youth had at least one risk factor for cardiovascular disease.  Go ask a “heavy kid” how they are treated in school.

To borrow a few relevant words from the Eagles hit song Already Gone; “So often times it happens that we live our lives in chains and we never even know we have the key”. We each hold the key.  Get the key out-unlock your potential.  We all know that we need to eat better.  We all know that we need exercise each day.  If you are one of the 2/3 of Americans that are obese or over weight, it will cost you; either a potential early death or higher $ towards health care costs, a losing situation that only you may prevent. .

Unlock the shackles that hold you down and give yourself wellness this holiday season.  I am offering wellness consultation gifts this season.  Some things you can do now: Pack up your big dinner plates and just use salad plates for all your meals.  Use chopsticks to eat.  Eat your veggies first.  Take a nap before a party.  Use a hit of mouthwash when you have a craving for sweets.  If you do have a craving for sweets, eat only homemade. Go for a walk with the family during halftime.   Serve dessert only when everyone returns from a walk.   Eat a half sandwich.  Drink one great martini at a party.  Do not join a health club in January.  Do it now, then workout with a friend at home in January.

The question to everyone’s answer is usually found from within…Do you want to use your key or wallow in self pity?

]]> http://www.fitnesstalks.com/blog/?feed=rss2&p=170 4 http://www.fitnesstalks.com/blog/?p=167 http://www.fitnesstalks.com/blog/?p=167#comments Wed, 28 Sep 2011 17:54:11 +0000 David Martin http://www.fitnesstalks.com/blog/?p=167 You deserve a break today (no, I am not referring to McDonald’s).   You deserve a break from your job, your significant other, your kids, your pets; you deserve to have “ME TIME”.   That is what two sisters did on the show the Biggest Loser.  They got tired of being tired. They took a course of action to improve their health and they both came out on top. Their success was not found in a bottle of 5-hour energy, “fat burning pills”, “body wraps”, or some “calorie restrictive diet”.  Their success was found from within.  They took a course of action-the only proven way towards achieving and improving personal wellness.  They worked hard and smart.  Combined, they lost 249 pounds (and kept the weight off) without a strict diet or insane workouts.  They made the choice to take time each day towards improving their wellness.

They said in a post-show interview “we are significantly happier, healthier, and more youthful”.

They did not dream a dream until it came true; they acted on their dream.  They did so by taking time daily to exercise and make healthy choices.   One
of the many positive conclusions; both sisters admitted their lives have changed dramatically after their weight loss.  They have more energy and have more
self-confidence as well.  They actually ate more food and lost excess fat, weight, and inches.  They ate small healthy meals, every few hours.  This provided
the daily energy the mind and body demanded to keep them functioning at the best each day.

They did a variety of exercise formats daily: weights on day, a cycling class on day, yoga another, anything fun to keep the body moving.  They did.  They made an appointment each day with themselves and kept it.

They chose to do… instead of finding reasons not to do.

Two very close friends of mine are finally seeing results from a walking/running and sensible healthy eating program after 7 weeks.  They are achieving their wellness success with perseverance and the commitment to improve their quality of life with daily “ME TIME”.  They chose to do…

One step at a time, one day at a time. After you read this last sentence, lift your butt of the seat, leave the house or office, and take a few minutes of “ME TIME” and walk for a few minutes and start getting back the quality of life you deserve.

           “I do not think that there is any other quality as essential to success of any kind as the quality of perseverance. It
overcomes almost everything, even nature”.  John D. Rockefeller

http://health.yahoo.net/experts/eatthis/7-laws-leanness

If you still have doubt or are still making the excuse of “I don’t have time” or I don’t know how to start”, stop making them.  In this day of technology, terrorist are
finding all the needed information on line to assemble and detonate a bomb.  Doctors go online to find more information on a rare skin rash.

If my “blogs” have not inspired you to jump in and get crackin’ on an exercise program; go to Google-plug in “how to start an exercise program” and you will get over 11 million hits in about .10 seconds.  Certainly something in there will provide you with the answer you seek to get started.

I heard a news segment on CNN last week about overcoming a major life challenge.  After being adopted by an American family, a 12 year old girl from China moved to the
States.  She arrived with a suitcase, no knowledge of English, and missing one leg.  Early after her arrival, she watched a news story about people with one or multiple missing limbs that run, walk, and bike.  She thought “I can do that”, and she did.   Now, she is a competitive tri-athlete (someone who, on their own accord, competes
with hundreds to thousands of others in a 2.4 mile swim, 112 mile bike ride, and 22.6 mile run).

Sure she is a student no fulltime job, kids, etc….  All those people that compete in races, or simply exercise, go to the gym at 5AM before the kids get up or before work, after putting the kids to bed, during lunch time, instead of watching TV, go exercise.  Even students that want to perform at their best on a daily basis, rise early, get a workout in, and then go to school.  They do so because of vanity, to beat back the Grim Reaper, stay young in both the mind and body, and so they enjoy their retirement years, because exercise or being healthy makes them feel happy, and because being healthy provides the opportunity to perform at their best every day.

Those who think they have not time for bodily exercise will sooner or later have to find time for illness. ~Edward Stanley

If you are still employed these days, your employer or customers hired you for your ability perform quality work.  If you are not performing at your best on a
daily basis because you feel depressed, stressed, and tired daily…What would you do if you owned that company and you had an employee (s) that delivered
average or sub-par work?  If it was YOUR money, would you keep that employee?  Or would you rather have a motivated healthy person that will perform at their best
daily?  Whether you are a teacher, broker, soldier, or candle stick maker; your well being is vital to the lives of many.  The healthier you are, the better the opportunities.  The better the opportunities…well, that is all up to you.

My family and I eat McDonalds about three to four times a year, and we are not fat.  When my family and I go on road trips from 400 to 2100 miles each year, we stop at McDonalds.  They are always clean, they have tasty salads (for the price of one salad I could feed the three of us with the dollar menu but choose not to).  And most have a playground were we all run around and play.  We have gone to McDonalds during  our road trips-just to play to at the playground and then go to Subway for our meal.  

When are we going to take responsibility for our own actions instead of placing blame?  Still, each week I hear people complain about their excess weight.  I may ask the person what is comprised of their wellness program, which of course lacks daily exercise, a few meals a day (minus fruits and vegetables).  The actions of inaction are far easier to accomplish than the former.  We all have busy lives-especially parents of kids, but we all have at least 30 minutes somewhere in our 18 hour day for exercise.  This 30 minutes, studies have shown, may be broken into a few smaller segments and still deliver health benefits.   30 minutes a day; 2-3 days per week of resistance (strength) training and 3-4 days per week of cardiovascular/yoga/Pilates, fitness class, dancing, etc…

 If Coke had a mascot, would it be banned in schools like McDonald’s?  Coke products contribute to child and adult obesity as much as McDonald’s, yet they stay in schools because of the profit they make for the schools. 

A classic American icon is on the outs because parents lack the ability to say no to their kids.  The blame for obese kids falls on the parents, Not Ronald McDonald.  If you want your kids to avoid potential deadly diseases before they turn 21, now is the time to act.  Action is the only cure for obesity and all the many preventable diseases that result from being over weight and obese.  Choice healthy foods and make the time for exercise; or sooner make the time for illness.   Visit McDonald’s today-try a salad, try their oatmeal.  Play at the playground.  Just play.

Soon we will all be hearing a similar question from presidential candidates, “Are you better off today than a few years ago”?  If you have not started an exercising, than that would be a no.  From weight loss to retirement plans, if there is no action towards those goals…well the results are not going to be what you want.  You can hope for a winning lottery ticket, buy you need to walk to a store to buy a ticket (action step).  Hope and motivation may help mentally towards achieving a goal; however, only taking a course of action will get you success.  

Of course, you know this.  The greatest “get healthy” secret formula is all in your head.  But for many, the mental aspect is what keeps you frozen to take the first step.  Just take a chance.  Take a step.  Just like a baby learning to walk; a bit unsure and wobbly.   Then, a baby gate needs to be installed to keep them contained due from constantly moving.   Ask anyone who has recently lost a few pounds how they feel after a week or two of exercising and improving their diet  

When you feel and look healthy, you have more energy, when you have more energy-you are more productive.  And with improved productive output, well you can do a whole lot more to make more money.

1.  Walk.  Skip the news for one week and walk each night for 30 minutes.  Do a few modified push-ups each morning. 

2.  Use your gym membership again or get one.  My grandmother received a lifetime gym membership for an anniversary gift.  She spent the next 20 plus years there 3-4 days a week.  Did she have an improved quality of life?  Absolutely!   In her late 70’s she still volunteered as a tour guide at the Kennedy Center.  In her 80’s she still played catch with my son, and walk to and from the Metro-about one mile from her home. 

3.  Start eating more fruit, vegetables, and whole grains.  Every scientific study agrees this a whole foods-plant based diet is the best program for lowering, preventing, and reversing risks for disease.

Lastly, some interesting tidbits that may jolt you more than coffee:

            82% of American adults have at least one risk factor for heart disease

            50% of Americans take at least one medication drug during any given week

            65% of American adults are overweight, 31% are obese

            One in three youths (6-19) is already overweight and or at risk of becoming overweight

            Over 700, 000 Americans died in 2000 from heart disease

Last year I wrote about being hunted down by death and disease (http://www.fitnesstalks.com/blog/?p=128 ), if you do nothing this year to improve your fitness and diet, more than likely you will fall into one of the statistics above.  I write these wellness messages for one reason, I am in the change business and I am here to help.  Call if you would like to make a change. 

Three years ago, my son played instructional soccer for the first time.  The league was designed to teach kids soccer skills, teamwork, and how to play the game.   There was no keeping scores or rankings.  At the end of the season for playing on a non-competitive developmental team he received a trophy.  I remember as a kid you were lucky if you received a “Participation Award”.    When I grew up playing organized sports, you played to win; first place, second, place, and third place.  One senior in high school was awarded the class valedictorian due to hard, tireless effort.  You had to tryout to make a team.  And if you did not make the team, you worked hard to make team the next time.  You arrived at work before your scheduled time. You were rewarded with hard work. It all comes down to competition. 

Life is a competition and with competition, there is hard work involved.  You compete for a job interview.  You compete to keep your job.  You compete to stay in the starting line-up.  You compete to stay healthy.  Diseases, preventable and non-preventable diseases, are competing against you.  Your only chance is to fight back.  Fight back with stress management, anti-oxidants from fruits and vegetables, and strength training to fight against osteoporosis and heart disease.  Hard work pays well in terms of self pride and accomplishment.  Hard work in terms of effort, time, determination, and focus gets results.  If you want guaranteed fitness results, contact me and we will make it happen. 

Fitness is hard work.  Turing your body into the “star” on the magazine cover is difficult; if not impossible.  However, improving your health is easy-once you get started.  Getting healthy and staying healthy takes a time commitment.  When you make the commitment each day to make healthy choices and put forth effort consistently towards this goal, you will benefit; physiologically, physically, and mentally.  When it comes to improving your health, there is no alternative.  If you want to be healthy, look healthy, look and feel younger, and want to do more…   

When you put forth effort each day towards improving your health; choosing healthy meals and making time for exercise, you will be healthier the next day.

 Make the time in your appointment book today or sooner or later, make the time for illness.

Wellness is similar to an IRA.  Each day and each month, by adding to the account, your investment in the future improves.  Walk a little bit today, your tomorrow improves.  Invest $1 a day, your investment will improve.  Do nothing towards your health and IRA today, and your “golden years” may be spent struggling to walk behind a walker, to get by.  Each year you choose not to be active, you will lose muscle and weaken your bones-that is a fact. 

I am perplexed why so many people choose to not improve their health, to improve their mental and physical well-being.  Simply choosing water instead of a Coke for lunch is easy.  Choosing to have only a serving size for dinner and enjoying any leftovers the next day.   Choosing Fig Newton’s

over Oreo’s.  Choosing to make the commitment by performing a fitness activity 30 minutes each day, split up in segments if needed, is the only way to improve your fitness.  Now, more than ever is the time to take a course of action to improve your quality of life.  Choose an apple over 5 hour energy.  Choose to eat a healthy breakfast each day.  Get busy living…

In case you are curious about what health and happiness looks like at an older age…

http://yourlife.usatoday.com/fitness-food/diet-nutrition/story/2011/02/Heart-healthy-eating-can-be-easy-as-no-pie-/43776186/1

as you keep clear of the physicians.”

-Leonardo da Vinci