Ask yourself this question..."What's stopping you from being your best, healthiest, fittest self?" Is your answer fear of failure, loss of control or not knowing how to do everything correctly? Can it be that you are a perfectionist and you don't want to start something you are not confident you can be 100 percent successful? Maybe it is time to think differently.

I heard this quote from a client of mine today, "Don't let perfect get in the way of better". That quote spoke volumes to me. Each week I come in contact with people that are over achievers in their business life, family life and social life, but lead a physical life that is  unfit and unhealthy. They struggle with their weight, high blood pressure, stress and there is not much thought to what and how they are eating. Its not that these people aren't capable of learning the rules of the road to health & fitness, but that they don't want to engage in something that they can't get the A+, the 100%, the Blue Ribbon or whatever that they perceive to be "perfection". When it comes to health, wellness & fitness the journey is not about perfection, but simply about being better. Better at the journey that doesn't necessarily have a finish line, as it is more of a way of life. And life, simply isn't perfect for anyone, but it can be better! So don't let those "perfection" ideas get in your way of being better. Think differently.

The second thing I learned about this week was how control plays a role in holding you back. Sometimes it is fear of losing control that keeps someone from being their "healthiest, fitness, best self".
This quote is from Dr. Jade Teta: "Control is a symptom of fear and  insecurity. It can push goals further away making change harder not easier to  achieve. The idea that we "know better" can lead to blindness by ignorance. A  better approach is to put aside control and become the student not the teacher.  Don't force or try to control change, but instead immerse yourself in the  process learning as you go." 
As a fitness professional, I see this in my clients, but I can also see this in myself. I truly  relate to this as I like being in control...but I also know that because of that, there have been times when I didn't grow physically, emotionally or spiritually because I thought "I knew better". Sometimes, I need to "Think Differently".

So as I ask you "What's stopping you?...Think Differently", I will do also. I will begin to let go of fear of not being "perfect"  and try to live my life to be "better". And as for control, I will embrace the positive changes that can happen through the learning process as I set aside control.
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Post Title. 09/18/2010
 
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FAT vs MUSCLE
Have you ever heard "Muscle weighs more than fat"?  Well, its not true. 5 lbs of feathers weighs 5 lbs. A 5 lb weight weight s 5 lbs. A 5 lb bag of sugar weighs...you guessed it - 5 lbs!  So at any given weight, fat and muscle weigh the same amount. The issue is size and density of the weight. A 5 lb bag of feathers might be able to fill a 30 gallon trash bag and a 5 lb bag of sugar might fit in a 1/2 gallon bag.  So, what should be stated is this: Fat takes up twice as much room as muscle. AND....for another blog....muscle can not turn into fat....more on that later!

Although the scale is an important tool for monitoring weight, so is monitoring your clothes and how they fit! If you have  been working out, doing weight training, eating clean....but the scale hasn't budged but your clothes are obviously more loose, you may have lost fat and replaced that fat weight loss with muscle gain. It is subtle on the scale, but obvious in how you feel.

So keep this in mind with eating and exercising. Keep this "visual" in your head. And think....eat clean/great for 6 days, cheat one. Go hard & tough 5/6 days on your exercise...active/light exercise 2 /1 days.


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I admit it. Ask anyone who has worked with me, takes my classes or who knows me socially, I am addicted to sugar. Yeah, I used to make excuse, “Well I teach 2 hours a day or more! My body can handle it”. “I deserve it because it keeps me going throughout the day”. But these excuses were hiding the truth. The truth was I didn’t like how I was fitting in my clothes (and excusing this because I am now over 40). I was also tired, cranky, moody and sleeping poorly. And I simply wasn’t being the “best me”.

So I decided that it was time to get real about what I was fueling my body with every day. After all, my job is physically active and people oriented. I need to be able to go hard and moodiness isn’t tolerated particularly well in the people business!

Most people would take a look at what I ate and would likely consider 70% of it was pretty good. However, the 30% of your diet coming from sugar (and I’m not talking about fresh fruit here!) is damaging in so many ways. So, I decided to read up on “eating clean” and eliminating the sugar.

Eating clean essentially means not eating processed foods or anything that has sugar (real or fake) in it. Take a look at the cereal box, jar of salsa, ketchup, peanut butter, yogurt...these items all have sugar.
And alcohol, my friends, is fermented fruit, which is all sugar. So for 12 days my intake was primarily fish, vegetables and low sugar fruits (apples, berries and plums were in – the tropical fruits and melons are out!). The first few days I was CRAVING things I don’t even normally eat – pudding, peanut butter, donuts – but I persevered. I began learning to feed my hunger and not suppress it with a handful of candy. My coworkers went into my candy drawer only to find blueberries, tuna packets, chicken strips, baby carrots, cherry tomatoes, oatmeal and plums. Instead of popping a handful of jelly beans or gummy bears into my mouth, I ate one of my healthy snacks instead.

What I was doing by changing my sugar habit was balancing out my blood sugar and insulin levels. By eating a combination of fiber-rich carbohydrates, lean protein and healthy fats, I felt full longer and was no longer craving the sugary sweet stuff! I also was no longer sabotaging my diet with extra needless calories that was only a quick fix to my growling stomach. 

Well, my 12 days ended. I am in a better mood at work, I have high energy while teaching classes, I don’t find myself in a “sleepy afternoon funk,” I’m not “sweating the small stuff;” I sleep better and my skin looks more youthful! And the added bonus…my skinny jeans fit! Although I am allowing sugar back into my daily food intake, I am making smarter and healthier choices when doing so. And candy is a treat for me – no longer a meal replacement. Moderation is key. I did say I’m an “addict.” There is a chance of me falling off the wagon from time to time. But I really don’t want to lose this “feel good feeling”. 

So I challenge you to take a look at the labels of the products you buy. Be honest with yourself about how much sugar you are putting in your body. Can you cut back on that to be a better, healthier you? It
doesn’t even have to be 12 days! Pick 2 days out of the week that you will eat “cleaner” and sugarless. You are going to love how you feel!
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Commitment 07/22/2010
 
"There’s a difference between interest and commitment. When you’re  interested in doing something, you do it only when it’s convenient. When you’recommitted to something, you accept no excuses; only results.”

I came across this quote on SparkPeople.com and the truth behind the words and how it applies to everything we do in our lives really struckme. But for this article, I want to “analyze” how it relates to fitness.

After being in the business for over 15 years, I’ve seen those that are committed to making a change in their fitness and wellness and those who have simply shown interest. Now I have to give credit to those that have shown interest…they do take the first step. They typically make a personal training appointment, say they are going to start Weight Watchers or follow a new healthy eating plan, attend a group exercise class - and their intentions are good. Some of those who are “interested” in fitness and wellness actually come to the gym several times a week even – but the lack of effort keeps them from reaching their potential.

However, just as in school, you may pay the tuition and show up for class, but that doesn’t give you the “A”! Those that are “interested” talk about wanting change, but have an excuse waiting that keeps them from seeing the results they are seeking. You’ve either heard them before or used the excuse yourself – “I had to go out of town”, “but it is the holidays”, “the weather is just so awful”, “but I don’t like the treadmill”, “I have bad knees”, “I don’t have time to cook healthy”, “I don’t’ like to sweat”, “I work to much to fit it in” (this is just a few of the MANY!).

So what is it that separates the “Committed” from the “Interested”? There are books written on this, but here are a few things that get people to transition into commitment:
1. Letting go of the fear. You can do it – it’s the voice inside your head that tells you can’t or that you don’t know how. If it’s not knowing how, you can count a fitness professional (like me!) to help you learn. Becoming committed means pushing past your comfort zone…. trusting in your ability.

2. “Just Do It’, “Yes I Can”, “Be all that I can Be” – just a few phrases that the “committed” use while on their journey for results. Focusing on the positive, not the negative.

3. Realistic Goal Setting. Results are possible when you have a plan and an approach to achieve the goals that you have set.

4. Those that are committed may have had a life altering change – a diagnosis from their doctor, a family or friend health crisis or simply a wake up call that they could no longer ignore or “hit snooze”.
The desire for change is greater than the excuse.

5. Scheduled. Those that are committed to fitness schedule it into their day. They do it while traveling, during the holidays, before, during or after work.

6. Those that are committed to healthy eating educate themselves and put what they learn to practice. The choices don’t have to be complicated and you don’t have to cook! The information out there is free and in abundance – and very simple.

Commitment to fitness and wellness doesn’t have to be hard. What you will find is joy and fulfillment in a healthier body, mind and spirit. It’s your own personal health care reform. Stop wanting results –  start achieving them. The resources and tools are available to you. No excuses. YES YOU CAN!
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