My 24 Hour Relationship with a 3 Day Cleanse

Month one of P90X3 was done and even though I lost a full 1.5% of body fat and definitely saw strength gains, the scale hadn't budged. I know my nutrition this past month was to blame.  While I eat sensibly most of the time, I did have a few late night treats and a couple extra "cheat meals" this month. Beachbody sells a supplement shake called Shakeology and many people claim doing a 3 day "cleanse" with Shakeology helped them bust through a plateau.

I felt I needed something drastic to reset my eating habits, so I purchased a bag of Shakeology off of Ebay ($40 cheaper than if you go through Beachbody) and convinced my significant other to do this 3 day adventure with me. I had purchased a sampler pack of Shakeology a month ago, so I knew what to expect in terms of taste and thought I could handle 3 days of nothin' but shakes. (After all, I successfully completed the 17 Day Diet... I can commit to nutritionally sound dietary changes.)  I extensively researched Shakeology, as the FDA does not regulate any supplements, so you have to be very careful with any supplement; they can have adverse side effects and can also interfere with medications you might be taking, and some are just plain dangerous. But after reading reviews and doing my research, I felt comfortable giving it a try.

The Shakeology "cleanse" isn't a traditional cleanse… you drink 3 shakes a day and eat some fruit and a portion of protein and big salad/veggies for one meal. You also drink green tea and lots of water. And you do this for 3 days straight. Some people lose weight while doing this; most claim it helps them recommit to a healthy lifestyle. (Of course, I couldn't find any negative reviews of the cleanse, so perhaps I shall be the first?)

My spouse and I woke up Thursday morning and in lieu of our cups of coffee, we had a cup of green tea. Shortly after, we had our breakfast of greenberry Shakeology. Technically, you're only supposed to mix the Shakeology with ice and water during the cleanse, but if I had to drink this 9 times in 3 days, I needed something to disguise the taste of algae-fied pond water. We mixed it with Trop50 pomegranate/blueberry juice - not too much added sugar, but enough to add some flavor. Unfortunately, it was a horrible flavor, but we managed to gulp it down. Most reviewers I found online who do this cleanse suffer from a lack of energy, so I quickly completed my P90X3 Yoga workout, before my energy ran out. Two hours later, we had our "snack" of fruit.

Time was ticking by so slowly Thursday. The weather was horrible - cold and rainy - and it was killing us not to drink hot chocolate. Instead we had some more green tea. Lunch was another greenberry Shakeology, this time with low sugar apple juice - again just adding approximately 50 calories to the shake.  Even though I really liked the apple juice/greenberry combo when I tried it 3 weeks ago, it was all I could do to not regurgitate it half way through. It took me 15 minutes to finally finish a mere 8 oz shake.

They claim Shakeology reduces your cravings and it certainly reduced mine… my stomach felt heavy and  nauseated after that second shake. Our second snack of the day (which is a 3rd shake) could be consumed in the afternoon or after dinner. I didn't want to touch another one, so I set my mind to not eating anything prior to dinner - it actually wasn't too hard to do.

A horrible headache kicked in around 1pm that day. It could have been the weather or it could have been the lack of solid food.  My mood was depressed, I had no energy, and I felt entirely lazy and unmotivated. My spouse was feeling the same way and actually fell asleep on lunch break (we both work from home). At 4pm, my spouse - who at this point resembled a zombie - emerged from the home office exclaiming "I need FOOOOOD!"  Even in my lethargic, depressed state, I nearly fell on the floor laughing.

I began cooking dinner at 4:30pm, a half hour earlier than normal - baked chicken with a huge salad.  I swear, greens have never tasted so good and that chicken was probably the best chicken I've ever cooked in my life. After dinner, I saw that giant bag of Shakeology staring at me on the counter and I knew I was supposed to have one more shake that night.  I couldn't do it - if I had to drink one more of those shakes I knew it wouldn't make it all the way down and stay down.

Defeated, I tentatively inquired as to if my spouse wanted to keep doing the cleanse. The response was "I think one day is fine." With a huge sigh of relief, I smiled for the first time that day.  Unfortunately, the headache and extreme lethargy continued throughout the rest of the night.

Friday I woke up and ate Van's Power Grains Waffles and a cup of fruit for breakfast and I felt amazing. We had set out to do a 3 day cleanse and finished only one day.  The perfectionist in me was tempted to beat myself up and feel like a failure. But I learned quite a bit from this 24 hour "cleanse."

• Humans need to eat solid food. There is a satisfaction and satiety that comes from physically chewing good, nutritious food. Not being able to fully consume real food for 10 hours made me savor every bite of my chicken and salad. This in turn, made me realize how often I mindlessly eat without truly enjoying the taste and texture. Lesson to move forward with:  practice mindful eating.

• There are a lot of pros (and cons) to fasting and cleansing, but ultimately each individual needs to determine what's best for him or her.  Don't cleanse or fast just because that's the fad right now or some "expert" on the Dr. Oz show said to do it. After 10 hours of "cleansing", I determined it was not worth it for me to continue doing so, if it meant feeling physically ill and emotionally wrecked. Lesson to move forward with: what works for someone else may not be the best thing for you.

• There is no magic pill. I have always been a firm believer in not taking supplements for weight loss nor replacing meals with shakes/bars. Because when the weight comes off, will you continue to consume those products for the rest of your life?  Instead, learning proper nutrition and portion control and eating a balanced diet sets you up for a lifestyle change, which aids in weight loss and then weight maintenance.  Could I have lost a few pounds had I continued the "cleanse"? Probably. Experiencing a migraine and mood alterations was not worth it to me to lose a quick few pounds that way. What I gained was the affirmation that, for me, eating well and counting calories is a tried and true method, with minimal negative physical/emotional side effects.

Have you tried a cleanse? Thoughts? Positive experience? Negative experience? Please share in the comments!

My P90X3 Journey - One Week Down

Thoughts After My First Week of P90X3

• 30 minute workouts rock. After 30 minutes, I feel plenty worked, but not so burnt I can't muster energy to get through the rest of my day. It is awesome to get your workout done and get on with your day. 

• Pre-workout drinks taste like antifreeze, but they probably help. The P90X3 Ultimate Kit came with an Energy & Endurance pre-workout drink. I decided to incorporate it into my daily routine to get the full P90X3 experience.  The drink is supposed to be lemon-lime flavor, but let me tell you, it's no Gatorade. I chug it down 15-20 minutes before my workout. Most days this week, I did feel pretty energetic throughout the workouts. This could also be placebo effect. 

• Recovery drinks taste amazing and they definitely help. The P90X3 Ultimate Kit also came with a Rest & Recovery post-workout drink. It tastes like orange creamsicle and is VERY good. (My spouse, who isn't doing P90X3, will sit on the couch and watch me do my workout just so I'll share 2 sips of my Rest & Recovery drink after I finish.)  Prior to P90X3, I was doing fairly intense strength and cardio workouts, e.g. boot camps,  kettlebells, sandbags.  It felt like every other day, a different body part was sore afterward. This week, I have been surprised at how NOT sore I've been. I did notice some soreness after the pullup/pushup workout (The Challenge), but nowhere near what I was expecting after spending 30 minutes non stop doing those exercises. I truly believe the Rest & Recovery drink has helped my muscles and body recover from these pretty intense workouts. If you do P90X3, you don't have to buy the Beachbody formula; a 3:1 carbohydrate to protein ratio should work too. Many people swear by chocolate milk as a post workout drink. Your local nutrition store could help you too. 

• Pullups, where have you been all of my life? I think women traditionally shy away from hard core upper body movements, simply because it's more challenging for us - we find our strength more easily in our legs. I am so glad I purchased the chin up bar with the P90X3 system, as it's challenging me and pushing me in ways I haven't pursued before. If you start P90X3, get the chin up bar; you don't have to get the one through Beachbody, as it's overpriced. Target, WalMart, or your local sports store will sell one for $30-$40 cheaper. But get one! You'll be glad you did. 

• You will get out what you put in. This is true with anything in life, but especially when it comes to health and wellness. A popular quote in the fitness world is that you can't outtrain a bad diet. If you're putting in the 30 minutes a day to workout, you have to spend the other 23 1/2 hours a day eating well, being active, and getting enough sleep. It's all part of the equation. Working out has never been an issue for me; eating well is the challenge. But I am committed to progress and reaching my goals and that mindset has helped me stick with the eating plan. I can't say it hasn't made me cranky and a little unpleasant to be around some days, but I'm sure that will pass after the first week or so. It's all worth it in the end, and luckily my family/friends are supportive of that. 

After 1 week of P90X3, would I recommend it?  Yes!  If you have baseline strength and cardiovascular fitness and like to be challenged, go for it.  If you are new to working out or extremely out of shape, I would recommend starting with a fitness plan that is NOT extreme and working your way up to P90X3. 

Performing a Fitness SWOT Analysis

SWOT Analysis. Anyone who’s worked in the corporate world or taken an introductory business management class is probably familiar with this method of analyzing one’s strengths and weaknesses. Commonly used in business, the SWOT is a subjective look at the positive and negative internal factors of a company, as well as the positive and negative factors external to a company. The SWOT can help with goal setting, competitor analysis, marketing, and many other corporate planning strategies.

But the SWOT does not have to belong solely to the corporate domain! We can use the SWOT principles to analyze our own fitness landscape and provide a tool to help us reach our goals. Let’s take a look at each component of SWOT as it relates to fitness, health, and wellness. 

Fitness SWOT Analysis. K. McLaughlin (2013)

Strengths – A strength is a positive, internal factor – meaning something you control and inherent to you. These can be skills, talents, interests, or abilities. Some examples include: cooking, understanding basic nutritional concepts, playing tennis, muscular endurance, grip strength, time management skills. Questions to ask yourself include: 

      • What do you do well (in relation to health/wellness/fitness)?
      • What do others see as your strengths?
      • What behaviors/skills will contribute to your progress?

Weaknesses – A weakness is a negative, internal factor. This would be something that you need to improve upon or an area where you lack skill, knowledge, or ability. Some weaknesses could include: emotional eating, poor upper body strength, or poor stress management skills. Questions to ask yourself include:
      • What could you improve (in relation to health/wellness/fitness)?
      • Where do you have fewer resources (e.g. time, equipment, knowledge, experience)?
      • How can you overcome these?

Opportunities – An opportunity is a positive, external factor – meaning it’s outside of your control and exists in your environment. Opportunities could be people, events, or objects of motivation. Even an interest in something, such as group exercise classes or mixed martial arts, can be included. Some opportunities could include: a charity 5K you’d like to compete in, your best friend who consistently works out, your partner who supports your health initiatives, your personal trainer, a CrossFit gym you’re interested in trying out, a trusted health magazine that inspires/motivates/educates you. Questions to ask yourself include:
      • Who/what in your life motivates you & supports you to be healthier?
      • What interests you (types of exercise, cooking, nutrition)? What would you like to know more about?

Threats – A threat is a negative, external factor. “Threat” is a really harsh word, but in terms of our fitness analysis, let’s think of “threats” as deterrents to our fitness/health goals or something that thwarts our progress. It might even be something temporary in nature, such as bad weather or sickness that could prevent our normal workouts. Some threats could include: the office candy dish, the family member that “shows love” with their rich, buttery, sugar laden baking, 60-hr workweeks. Personally speaking, cupcakes are a huge threat for me! (Note that in our SWOT, the cupcake would not show up as a weakness, since it is not internal; it is an external object, making it a threat. Stress eating or eating out of boredom would be the behavioral weakness leading to the consumption of the cupcake threat.) Questions to ask yourself include:
     • What products, environments, or people could thwart your progress?
     • Can your strengths/opportunities overcome these?

How can you take all of this information and put it together to benefit you? 

1) Do you have a fitness, health, or wellness goal that you’d like to work toward? If so, complete a SWOT with that goal in mind. For example, let’s say you want to lose 10 pounds. What strengths and opportunities will help you reach that goal? Conversely, what weaknesses and threats do you need to be cognizant of so that they don’t sabotage your progress? Any health and fitness goal can benefit from a SWOT, whether it be performance based (e.g. running a half marathon), body-metric based (e.g. reduce fat mass, increase muscle mass, lose weight), or lifestyle based (e.g. eat 5 fruits/vegetables a day, improve stress management skills).

2) If you don’t have a fitness, health, or wellness goal in mind, you can complete a general health and fitness SWOT to determine your strengths and identify areas of improvement. This could then help you formulate a goal you want to work toward.

Whether you’re a novice exerciser or a competitive marathoner, everyone could benefit from thoughtful examination of fitness habits, strengths, and weaknesses. Have you performed a fitness SWOT? Please share your experience below!

5 Signs You Need a New Personal Trainer

Let's be honest for a second. Any yahoo can become a Personal Trainer. There are gyms out there that do not mandate any type of educational credential to work for them... though these are becoming fewer. And even if someone does have an educational background in exercise science, anatomy/physiology, etc or is certified as a Personal Trainer through one of the main organizations, it doesn't mean they're a good Trainer. Just because your poodle is AKC Certified doesn't guarantee it'll be a wonderful pet, right!?

So when it comes to Personal Trainers, as with anything, let the buyer beware. Here are a few signs that you may need to quit your Personal Trainer. Or you can reframe some of this information into questions to interview Trainers before you purchase training sessions with them.

The Basics
Your Personal Trainer should be:

• CPR/AED certified - Accidents happen. Don't you want the person who's working out with you to have some understanding of how to revive you if need be? CPR/AED certification is just common sense whenever exercise is involved.
• Insured - Again, accidents happen. Liability insurance is a sign of a trainer's legitimacy and commitment to their profession. If you're using a Trainer at a gym, usually the gym covers the Trainer's insurance, but it's always good to check. 
• Certified - I'm sorry... I'm a snob when it comes to certification, although there are some out there who will disagree with me.  Yes, a piece of paper doesn't automatically make someone a great trainer, but it gives them an educational background and theoretical standpoint to develop programs and work with clients. Certification also demands keeping up with continuing education and CPR/AED certification. 

5 Signs You Need a New Trainer 

1) They don't exercise themselves. When I was going through my certification, I shadowed some Personal Trainers in order to "get in the trenches." When I asked one how he kept up with his own fitness routine while managing his business, he seriously said to me "yeah, I don't work out. I get a little exercise here and there when I show clients what to do."  ARE YOU KIDDING ME? Now, personal trainers don't need to look like Jillian Michaels or Bob Harper nor work out 6 hours a week, but they need to be a good role model for the advice that they prescribe to their clients. How can you take someone seriously who's telling you to work out 4 hours a week when they themselves have no fitness routine?

2) They don't stay current with trends and research in fitness/exercise/health. Science changes all  the time. In order to keep clients reaching their goals, Personal Trainers need to stay abreast of new developments and insights. Certification helps with this as most organizations require 20 hours of continuing education to maintain certification.

3) They give you the same workout over and over. Yes, some program repetition helps build muscles and increases our endurance, but if you do the same exercise routine every other time you see your Trainer, something is off. There are numerous ways to tweak an exercise, from body placement to the use of "toys" (medicine balls, kettlebells, resistance bands, BOSU, etc). Incorporating different exercises or variations of the same exercise is good for our mind and body! Remember, our body is smart... when you give it a new challenge, it wants to conquer it. If you keep giving it the same routine, it no longer becomes a challenge and you'll plateau. A good Personal Trainer uses creativity to keep your body and mind engaged and enjoying the workouts!

4) They don't involve you in your exercise plan. Yes, the Personal Trainer is an expert and should design the majority of your plan. But a good Personal Trainer will ask you what exercises you enjoy, how the workout feels, if there is something different or new that you want to try. Now just because you don't enjoy pushups and tell your Trainer that doesn't mean s/he will cut them out of your program. But a good Trainer designs programs with their client's personality, strengths, limitations, and goals in mind. This is achieved through good communication. And a good Trainer is constantly tweaking their client's program as they continue to work together.

5) They don't include frequent assessments/challenges in your program nor revisit your goals regularly. You work with a Personal Trainer because you desire a certain outcome - lose weight, gain more energy, be able to run a 5K without falling over. You are paying them to help you make progress. A good Trainer will frequently complete assessments with you to see how you are progressing with your goals. The assessments could be measurements or physical challenges such as how long it takes you to run a mile or how many pushups you can do until you fatigue, depending on what your initial goals are. The use of these assessments shows you how far you've come and how close you are to your goal. If they're not frequently assessing your progress and your Trainer doesn't keep your goals in mind, what exactly are you paying them for?

What do you think? Have you worked with a Trainer who did (or didn't do) any of the above?
Any other signs that you need a new Personal Trainer?

Magic Pills for Weight Loss

In an effort to be completely honest and ethical, let me tell you right now that despite this blog title, there is no magic pill for weight loss. But this post will be inundated with hits from search engines driving individuals looking for a magic pill!

I am actually trying to debunk the notion that a magic pill even exists, despite the fact that numerous people fall for this fallacy, all in the quest for "the lose weight quick and easy way." Specifically, I'm talking about products that you ingest that claim to make you lose weight. With the plethora of legitimate information out there on how to lose weight, I am boggled by the fact that companies even make money by selling their "weight loss shake." But I guess love is blind, and so is the quest for weight loss.

Any follower of my blog knows that I've had my own weight loss journey. I did not take any pills nor supplements. I ate less and moved more. MANY people lose weight that way, and keep it off as well, I might add. But it's hard... you have mood swings and some days you want to throw your scale through the TV. It's also a long journey. You didn't gain all that weight in one week, you can't expect to lose it in one week. So I can see why so many people yearn for an "easy way."

I have recently had a few interactions with companies marketing weight loss shakes and "nutritional" products. I quote "nutritional" because let's be upfront and center with the fact that no government entity regulates the quality of supplements. That also means that a non-biased entity has not conducted independent research on them either. The FDA is hands off with them. So really, you do your own research and use at your own risk.

These companies have approached me because I'm a personal trainer and they think I should supplement my income by selling their products too. Due to the ethical standards of my certifying organization, I am not allowed to provide any nutritional advice or recommendations or sell any nutrition products since I have no nutrition education nor background. If I happened to be a registered dietitian or doctor, yes I could make those recommendations. But I am not, so I do not... nor do I want to. I stick to nutrition basics and the guidelines recommended by the government. Even if that ethical clause did not exist in my professional organization, I still wouldn't want the burden of recommending something that might cause harm to a client. What if they have a medical condition unbeknownst to me which is exacerbated by the chemicals in this product?

(Do personal trainers recommend and sell supplements all the time? Yes... more so than I ever realized. Perhaps they aren't certified and bound to any ethical standards of their organization, or perhaps they have educated themselves and feel comfortable promoting supplements, or perhaps they just don't care.)

When I explained the fact that I wasn't a registered dietitian/nutrition expert to one of the representatives of this weight loss supplement company, his response was "well, most of us have no nutritional knowledge either!"  And that is the point I'm trying to make. Why would anyone buy a product that is not regulated from someone who may or may not know what they're talking about?!?   Especially a product which has a direct effect on your health. Do you buy a car from someone who doesn't know the difference between a manual or automatic transmission? Do you buy a computer from someone who doesn't know the difference between RAM and GB? Probably not... why would you do any less with a product that's going INTO your body?

The product that I'm specifically referring to is one of those distributor type deals... they try to recruit individuals to sell their product. Think Avon or Mary Kay for weight loss supplements. So, you don't need any knowledge at all to push this product, you just need enough money to "buy in" to the deal and hopefully enough sales skills to make people buy your stuff.

In fact, I overheard one of these sales representatives talking about his own experience with the product he was selling. First of all, he was still a big guy... probably about 75 pounds overweight, which isn't his sales problem... you have to start somewhere. So he allegedly had been using the product a month and he said to an inquiring person "yeah I haven't lost any weight yet, but my clothes fit better. And I'm not even working out... I've literally turned fat to muscle just by drinking these shakes." First of all, he's a horrible salesperson admitting he's been on a weight loss product for a month and hasn't lost weight. (Though that's clearly an indicator of how well that product works!) Secondly, he's clearly exhibiting his lack of anatomical knowledge. Muscle and fat are independent entities... they cannot magically morph into one another.

I do not recommend weight loss supplements as a sole means to lose weight, I never will. If you want a magic pill to lose weight, I'll give it to you: track your calories, find out how many you need to consume each day to maintain your weight, eat less than that, and move more. If you need more help, use the $169 that company wants you to spend for a 21 day supply of weight loss products and consult a registered dietitian for a detailed nutritional plan. You'll probably still have money left over to consult with a certified personal trainer who can draw up an exercise plan for you. Here's the difference: that money spent on a consultation with a dietitian and a personal trainer will leave you with knowledge and a plan you can use for the rest of your life. The money spent on that weight loss supplement gets you a 21 day supply... what happens on day 22?

It is my hope that if you're even thinking about taking a weight loss supplement, perhaps this blog will make you investigate the credentials of the individuals selling you the product and research the product itself. Instead, find individuals who've lost weight (and kept it off) and ask them how they did it... I can guarantee you that the ones that keep it off have done it the old-fashioned way of smart eating and more moving. If you find a weight loss supplement you're interested in (that you hopefully want to use in addition to proper eating and moving more), I cannot emphasize enough the need to consult with a doctor or registered dietician. Even hit up the people at your local nutrition store and ask them questions. The individuals who work at a nutrition store make it their career to know about supplements and understand research related to them.... they're not just selling supplements on the fly as a half-baked "get rich quick and dupe as many people as possible" scheme. They want to actually help you, not just steal your money. (If you're in or near Minnesota, check out my friends at Power Source Nutrition. They are good, knowledgeable, and super helpful people.)

As always, if you need help getting started, shoot me an email or leave a comment here. I'm happy to help any way I can.

Are You Insane? (Or... how to commit to a healthy lifestyle)

The last post that I wrote (I Quit the Gym...) made me reminisce about my fitness journey and what motivated me to make lifestyle changes. Which made me ponder the question "what does it really take to commit to a healthier lifestyle?"

Some individuals are provoked into action by witnessing a close friend/family member have a health scare or having a health scare of their own. I use "health scare" in a broad sense, as it can include realizing that one's Body Mass Index (BMI) score is above the recommended range, being prescribed medicine to control hypertension/cholesterol/diabetes, being easily winded while playing with one's kids, or something as dire as having a heart attack/stroke. Other individuals may see a picture of themselves and are shocked into wanting to make a change. Anyone who's been on a weight loss journey has one of those defining moments, which propels them to make immediate changes toward moving more and eating better.

My defining moment was stepping on the scale in January 2000 and weighing 215 at the age of 21. Yes, it was my own personal Y2K moment: I stepped on it a few times to make sure my scale hadn't been affected by the turn of the millennium. The analytical side of me realized I weighed approximately 10 pounds per year of life that I had lived. What if I continued to weigh 10 times my age as I got older?!? It was a shock-and-awe tactic that was quite effective. The next day I borrowed a friend's Tae Bo videos, started cooking for myself instead of eating out every night, and I never looked back. The scale has never hit that high since then.

Even after someone has a defining moment, it doesn't mean it will last a lifetime for them. 50% of individuals who begin a fitness program quit in the first six months. Which brings me back to that original question of what does it take to COMMIT to that lifestyle?

When we live in a society that caters to instant gratification, it is hard to commit to a program that will take 3-12 months to see the final results that one wants to see. That's why weight loss and improving one's fitness is not for the faint of heart or weak-willed. That doesn't mean that some people can't succeed... EVERYONE can succeed. You just have to have - or find - the emotional tools within yourself to persevere and commit to the work that needs to be done.

I recently came across a tweet that said "If you always do what you've always done, you'll always get the same results that you've always got." It's similar to the definition of insanity: doing the same thing over and over and expecting different results.

If you've been thinking about making a lifestyle change, eating better, losing weight, starting a fitness program, but you just can't find the motivation to start, you're not alone. But if you keep sitting around thinking about changing but still doing what you've always done, you're not getting any closer to the body and life that you want. So do this activity instead:

1) If you're looking to tone up or lose weight, find a picture in a magazine or on the internet of someone who has features that you aspire to have. What do you want? Strong, toned, Michelle-Obama-arms? Muscular, powerful, Venus-Williams legs? Solid, sleek, Jillian-Michaels-abs? Now, you need to be realistic here.... find someone of a similar height and body frame so that you're not trying to fit a yacht into a marina designed for a canoe. It doesn't need to be a Hollywood celebrity, in fact it might be helpful if it's not... because you don't know that all their body parts were with them when they were born anyway.

2) Cut (or print) out this picture and post it prominently in your bathroom, bedroom, or kitchen. Let it be an inspiration to help you make better decisions.  When you feel a temptation for that piece of chocolate cake, you can ask yourself "do I really want cake?" or "do I really want my goal body?"  When you have a visualization of a goal, you are more likely to accomplish it.

3) Make a realistic plan to get the body you want. And when I say realistic, I mean one that includes eating healthfully and exercising. Not doing some crazy fad diet where you eat tofu and drink kale shakes for 3 weeks straight.  If you need help devising this realistic, HEALTHY plan, consult a registered dietitian or a certified personal trainer. And no, the people selling you that protein shake that promises to make you lose 10 pounds of fat in 10 days as long as you drink two a day and eat a salad for dinner are NOT registered dietitians.

4) Give up the excuses. You will always be busy at work. Your family will always have pressing needs. You will always have things on your to do list that need to get done. But guess what? If you have time to look at Facebook or Twitter, find the latest deal on Groupon, or play Angry Birds on your iWhatever, I think you have some time you can devote to working out. Quit finding reasons why you can't and just do it. Take a walk after dinner. Don't buy the mac n' cheese at the grocery store. Don't eat the fries with that hamburger. It just takes one small *different* choice that will set off a chain reaction of more *different* choices that will get you closer to that goal.

As my brother says on a frequent basis, there are people who make things happen and there are people who sit and watch things happen. Which do you want to be?  Find your defining moment, visualize your body-to-be, plan your work, and then work your plan. I promise you, even when you're only halfway to your goal, you will realize it has been worth all the hard work and effort. The pride and happiness that come with accomplishing a goal is more satisfying than any piece of food could ever be.

I Quit The Gym...

I am a certified personal trainer. I love working out... and I mean LOVE it. It's a bad day if I don't get to exercise at least 30 minutes. Every time we visit Target, my spouse makes an obligatory trip down the exercise equipment aisle just to appease me so I can ogle the yoga mats, kettlebells, and other accoutrement. But this week, I quit the gym... and immediately upon sending in the cancellation form, I felt happier, empowered, and 10 pounds lighter.

My relationship with gyms has always been a rocky one, most likely as a result of self-consciousness and a lack of confidence in an environment where everyone around me always seemed to move easier, be stronger, and look better. Imagine entering the college recreation center at the age of 21 and weighing 215 pounds. I believe that feeling might be akin to what a Basset Hound must feel like walking into a dog park full of Jack Russell Terriers. While I was in college, despite the free membership afforded to students, I can count on one hand the number of times I went. So what did any young woman in the late 1990s who hated the gym do to lose weight?  She met with Billy Blanks several times a week. Yes, TaeBo is responsible for kickstarting my weight loss and my passion for fitness.

Thirty pounds lighter (thanks TaeBo), a few years older, and seeking to conquer my gym-aversion, I joined the fitness center at my first professional job: East Carolina University. To this day, the ECU Rec Center defines the perfect gym for me. It's actually probably the reason why I'm a gym snob now 10 years later... I have yet to find a fitness center that lives up to it's greatness. Perfectly laid out in a split plan with cardio equipment on one level, strength training equipment on another, the rec center also hosted a lovely indoor lap swimming pool, 8 racquetball courts, an indoor walking track, a rock climbing wall, basketball courts, and an amazing outdoor pool. Staff was friendly, the center was well-maintained, clean, and aesthetically pleasing, and they offered numerous ways to get involved (group fitness classes, intramurals, challenges/contests). My 4 year relationship with the ECU Rec Center helped me shed 45 additional pounds, nurtured some great friendships, and fueled my fitness passion that had begun with TaeBo. Even after I left ECU, I would pay for a day guest pass when I returned to visit friends in the area, just so I could workout in THE fitness center of all fitness centers.

I worked at several universities after ECU and joined their gyms as well, but they just did not compare to the ECU Rec Center and it wasn't a good use of my money. So my fitness journey returned to working out on my own, with various DVDs guiding me along the way. During the next 5 years my weight slowly climbed back up when I got married (yes, marriage adds weight), took a job I didn't enjoy (yes, depression adds weight), and reduced the amount I was exercising (yes, laziness adds weight).  When I finally quit the job I hated, I bought a treadmill and renewed my commitment to health and fitness. Within 2 years I was once again 45 pounds lighter and at the age of 32, in better shape than I had EVER been.

After I purchased a home in Orlando, FL and now having my Personal Training certification, I began to explore a gym membership at the local "box" gyms and the YMCA. "Box gyms" are the chains: LA Fitness, Planet Fitness, Lifestyle Family Fitness, etc. I felt a gym membership would allow me to get out of the house and socialize more since I work from home, it would help me improve my fitness by providing access to a greater array of equipment, and it might open some doors for part time employment as a Personal Trainer. (During an interview for a part time training position at a local box gym, I was looked upon with scorn when I told the interviewer - who resembled a bald Meatloaf by the way - that I worked out in my home gym.) After 4 months of investigating and taking tours of all the gyms within a 20 minute radius, I decided on one and became a member in October 2011. To remain professional, I will not disclose which facility I chose. It will suffice to say it is a nationwide chain.

My spouse joined with me and quit after 3 months... which really isn't a surprise. We knew going in that it may not have been a long term relationship there, but I certainly applauded the effort. (We are a case of opposites attracting: exercise-phobe with exercise-freak.) I, on the other hand, diligently went 2-3 times a week. Unfortunately, after only a month, disappointment was creeping in. I was barely acknowledged when I handed my membership fob to the staff member to be swiped as I entered the gym. When I asked a staff member at the front desk how to use a machine, I received a curt reply and no offer to SHOW me how to use it. When I went to the stretching area to cool down, the mats on the floor had puddles of sweat on them (yes, a sign of a disgusting and rude fellow gym-goer, but also a testament to the staff's attitude who clearly saw it as they walked by). Switching to an empty section of the gym to stretch and cool down, I noticed sand all over the carpet.  The next day it was still there. I guess they didn't own a vacuum.

About 2 months into my membership, one of the sales reps asked me how I was liking it. I don't think he expected me to give him my laundry list of complaints judging by his pale face and inability to make eye contact with me afterward. (I delivered my constructive feedback in a very nice way, I assure you.) I can say that after I expressed my dissatisfaction at the level of customer service offered by staff, I did notice an improvement in the friendliness during the check-in process. But I was no longer enjoying my trips to the gym. They had become a chore that I dreaded, merely going so that I didn't feel I was wasting my money. I didn't enjoy my workouts... I didn't get into the "flow," where you get lost in the movement and lose track of time, which commonly happened for me when I worked out at home or jogged outside. And I hadn't made any fitness improvements. The gym wasn't serving me any purpose. My trips to the gym lessened to once a week. But I hesitated to cancel my membership, wondering what that said about my commitment to fitness or my credibility as a Personal Trainer.

After a month of marinating, I made the decision this week to cancel my membership. As I sent off the form to the corporate office, I felt an immense sense of relief and my workouts this week - AT HOME - have been some of the most productive and enjoyable that I've had in the last 5 months. I still have 6 weeks left of membership, given that you pay for your last month when you sign up. I will probably go a few more times, just to squeeze the last few cents out of my membership dollar.

The point I'm trying to make with this lengthy blog post is that there is no requisite environment for a good workout. Gyms are certainly beneficial and some people may enjoy and need that environment in order to enhance their health and fitness. But for the population who doesn't like the gym, or even fears it, that's ok! You can get equally good results by working out at home or in the park/neighborhood. If I am judged because I work out in my home gym, so be it. My weight loss and strength gains are a clear indicator of the results you can get without gym machines. And my credentials as a Personal Trainer should not be based on where I do my own workouts, but the effectiveness of the workouts I design and the rapport I have with my clients. If only I could go back and tell that baldheaded Meatloaf interviewer to "suck it"... :-)  And yes, I still do Tae Bo.

Blogger's Note: Only a week after posting this blog, I came upon one of my favorite fitness experts (The Angry Trainer Alfonso Moretti) who wrote a blog on the Top 10: Ways to Spot a Bad Gym.  It makes me chuckle that my former gym met more than half of the criteria. Be sure to read that blog and if you're a fitness guru, bookmark The Angry Trainer Fitness site.

Stand Up For Your Waist

Technology has helped us master the art of convenience. To talk to a colleague, we send an IM or email instead of walking to her office. If we don’t like what’s on the TV, we push a few buttons on the remote sitting next to us. We don’t even need to drive to and then walk into the record store or movie rental store anymore… we access iTunes or Netflix and voila: new music and movies immediately in our hands. But all of this technological advancement is leading to another advancement… that of our expanding waistlines.


A recent study published in the European Heart Journal (January 2011) showed that individuals who spend most of their day sedentary had waistlines that were 4 cm larger than those who frequently moved around. Those 4cm do more than just require one buy a larger size pair of jeans. Waist to hip ratio and waist circumference are two measurements that are key indicators of cardiovascular health.  Excess fat located in the abdominal area has been linked to high blood pressure, high cholesterol, and increased risk for diabetes.


So how sedentary are you?  Do you spend the majority of your work day in front of a computer? Do you frequently veg out in front of the TV or video game console?  Let’s calculate:  assuming you get 7 hours of sleep (during which you’re probably horizontal) and you spend 8 hours working at a sedentary job and then another 3 hours on the couch catching up on The Bachelorette, True Blood, Glee, or Grey’s Anatomy, you’re left with 6 waking hours in your day. Are you active enough during those 6 hours? Other studies have shown that even exercising for the recommended amount per day (minimally 30 minutes of moderate exercise) is not enough to combat the sedentary nature of our lives.


What can you do? Find ways to increase your activity throughout the day. Simply taking short breaks each hour during work to stand, stretch, and pace can be helpful. Take the stairs instead of the elevator. Have walking meetings if possible. While working on a laptop, place it on a counter or table that will allow you to stand while you check email or surf the internet. Park your car a little further from the entrance to the store. Get up and move around the house during commercials of your favorite TV show… and if you DVR’d it just to skip the commercials, then watch a decent portion of your show standing up or while lifting some dumbbells in front of the TV. When you walk to the mailbox, circle around the block before going back inside. There are numerous, easy ways to increase your activity throughout the day… you just have to be creative.


And knowing your waist/hip ratio is a great health initiative too. Use the Waist-to-Hip Ratio Norms chart below to see where you fall.  To accurately measure your waist, find the narrowest part of your torso, above your belly button. For your hips, measure the area of your hips with the maximal circumference of your buttocks.  Divide the measurement for your waist by the measurement for your hips:  W/H.

Gender	Excellent	Good	Average	At-Risk
Males	<0.85	0.85-0.89	0.90-0.95	>0.95
Females	<0.75	0.75-0.79	0.80-0.86	>0.86

Source:  American Council on Exercise. (2010). ACE Personal Trainer Manual: 4th edition (pg. 188). San Diego: Author.