Category: Nutrition

You Really Need To Sleep!

Three years ago I presented the following post and as school has started back up (or is about to) for a large majority of us here in the U.S., I thought it would be beneficial to remind everyone just how important sleep really is.

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What I didn’t address before was how important sleep is for children/teenagers. If your school-aged child has to start school at 7:30 or earlier, it is imperative that you guide them to getting to sleep as early as possible.  Current studies show the detrimental ramifications of too little sleep for children ages 5-17, with issues ranging from lack of concentration, depression, increase in body fat, and mood swings.

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It is up to us parents to enforce earlier bed times especially when transitioning from summer break back to school hours.  If your child has trouble winding down, take away their electronics as they have been proven to be stimulants instead of relaxers, and encourage reading quietly in bed until they fall asleep, etc. It only takes a firm commitment for a week or two until the new routine is firmly in place.

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Now for the rest of you, read (or re-read) this former post and then get some sleep!

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It’s a well-known fact to those of us in the fitness profession that sleep is a key element in achievement of one’s fitness goals to lose fat (lose weight as most of you refer to it). Unfortunately, this fact is little acknowledged, not to mention followed, by most people.  Sleep is a commodity in our fast-paced, over-worked, over-committed society.  While many of is can function quite well with little sleep (especially you Moms), the detrimental effects are huge, yet hugely ignored.

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With too little sleep comes a myriad of issues ranging from depression, elevated stress levels on organs, higher blood pressure, higher risk of type 2 diabetes, reduced sex drive, inability to concentrate, deteriorated memory, etc. But the biggie is obesity. According to studies by medical professionals, people who sleep less than six hours a day were almost 30% more likely to become obese than those who slept seven to nine hours. Research has shown a direct link between sleep and the peptides that our brain stimulates to regulate appetite. Not only does sleep loss appear to stimulate appetite, it also stimulates cravings for high-fat, high-carbohydrate foods, especially at night when the body is less likely to burn those calories.

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There is also a vicious cycle that occurs in the many obese people who suffer from sleep apnea.  Even if they allow enough time to sleep, their sleep is disrupted multiple times each night which results in less quality sleep time. Thus their bodies retain more fat, increasing the sleep apnea, and the cycle continues until they are on assisted breathing devices.  I have a hard time convincing clients that if they follow my recommended course of exercise, healthy consistent nutrition, and proper sleep habits, they could find themselves off the breathing mask within months (and in many cases off their high blood pressure meds too)!

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So here are a few tips that can help improve the increase amount of time you sleep:
Prioritize: Make sleep as important as all the other responsibilities you have in your life. Schedule at least 8 hours of sleep just like you schedule everything else from getting to work on time to getting to the gym (you do schedule your gym time too, right?).  For children you really need to do the math and get them tucked in early enough to balance out when they have to get up (see chart below).

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Decompress: Many of us need a little while to decompress before we can fall asleep. Schedule about 30-minutes prior to when you want to fall asleep and do some yoga-like stretches, read a book, watch TV (as long as the show is not too dramatic or stimulating), or journaling (as noted below).

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Journaling: If you’re like me, sometimes the issue with falling asleep (or staying asleep) is an over-active brain, sorting and re-sorting tasks needing to be dealt with.  If you spend a few minutes prior to sleep writing down the issues weighting on you, or Journaling about your day and feelings, the brain will relax and sleep will be easier.

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Time your Nutrition: You mustn’t got to bed hungry, but conversely, you need to not have just eaten a meal.  Make sure your last meal/snack is at least one hour prior, but not more than two hours before bedtime.

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Womens’ Image — Gone Too Far?

In the 1960’s the women’s right movement coincided with the sexual revolution, leaving my generation and the subsequent generations to enjoy more freedom to dress as we choose, dance with abandon, and in general no longer be held to constraints that we must be covered head to toe and speak only when spoken to.

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Pioneering women broke further taboos: Barbra Streisand wearing a see-through pantsuit to the Oscars, Madonna dancing on stage in a bra and garter belt, and play-boy bunnies becoming mainstream icons. Since then there has also been a steady loosening of what’s considered sexual vs. sensual and where the line is between being an empowered woman that chooses to be scantily clad (Cher, Madonna) and an unclassy tramp who shows off her body for National attention (Anna Nicole Smith, Kim Kardashian).

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That classy vs. slutty line is so blurred now, it’s hard to teach our girls the difference between being comfortable with their bodies and in their desire to be attractive, with knowing what is too much and what sends the wrong signal. My gym has several TV screens always mounted on the wall and yesterday I watched the current music videos channel as I was on a treadmill. I saw back-to-back videos (at yeast 5) where the singer was a young women (in both pop and country music genres) who paraded around in lingerie, employing stripper moves as they danced and writhed around in very sexually suggestive positions, all the while singing about love and/or betrayal.

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As these are all current and popular performers, I realized these videos are telling young girls that is what is sexy, this is what boys want. Of course, ask any real man (even a high school boy if his head’s on straight) and they’ll say that type of girl is not at all who they want as a girlfriend, but they sure do like lusting over them just them same. So sadly, mixed signals abound, and what we’re left with is a large populous of girls and women displaying their bodies as nothing but devices for sex, not even realizing that many of our pop-culture icons have a brain in their head and are using their musical talents to build business empires (Rhianna, Beyonce, and even Miley Cirus).

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If you feel my blog today is a bit “soap-boxy” well I’m preparing my daughter to enter sixth grade. I’ve heard my share of horror stories about girls being coerced to perform oral sex on boys as early as 5th grade, and my stomach spins, and even the age-old spin the bottle has evolved to be heading into a dark closet for an imposed 5 minutes of making-out. I feel it is imperative that I prepare her to understand the confusing hormonal impulses that are going to rear their ugly head for the next several years of her schooling, and paramount to that preparation is that I help her to understand the deference between been attractive vs. sexual. That’s very difficult with all the images around her saying this is what is normal and right.

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Essentially today’s post is food for thought for all of you and hopefully we can open a mass dialogue as to how to not go backwards in women’s rights and sexual liberation, but not to keep going so far that we can have a president who says it’s okay to “grab women by the pussy.” Oops, guess we’re already that far gone!

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End of Summer Challenge

Everyone seeking to enjoy more tone to their arms, thighs and mid-section loves a fitness challenge at the beginning of summer.  But by now, as August and the back-to-school dates approach, most inconsistent exercisers have forgotten about challenges or diets and are gearing up to resume hectic lives that spiral downwards towards the holidays where everyone over-eats and then laments in January that they need to lose weight by summer!

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To those of you guilty of the above cycle, I say get off the hamster wheel and try an end of summer challenge – or as I prefer to call it Fall Fitness Challenge. So if you’re ready to get in-shape and/or want to stay in-shape even though summer is waning, here’s my recommended challenge, in 5 simple steps:

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   1.    Drink 8 LARGE glasses of water starting with first thing in the morning and ending with before bed.

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    2.    Spend 1 hour 4 x a week getting and maintaining your heart rate between 135-155 bpm.  It’s your choice how you do this, it can be cardio classes, videos at home, a rapid-paced weight routine at the gym, swimming laps, riding a bike (outside or stationary), walking up hills (treadmill or outside), or even playing a sport.  It’s one hour per day people – I guarantee you can find the time!

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    3.   Set a goal of one of the following choices and work your way up to achieving the requisite number in one consecutive session: 300 crunches; 100 push ups; 100 squats; 50 pull ups, 50 burpees, etc., or two or more of these options for a more aggressive fitness challenge.  Frame the goal(s) in one-two month increments.  In other words, decide how long you’ll give yourself to be able to perform the required number work daily/weekly at increasing your strength and stamina until you achieve the goal.

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   4.   Commit to eating 5-6 small meals a day, within little to no processed ingredients (i.e., cereal, crackers, cookies, chips, etc.) .  Practice weekly menu and food prep, and allow for one or two meals where you do not over-eat, but allow yourself to enjoy more caloric and/or processed foods & liquids.

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   5.   Spend 10 minutes a day practicing slow meditative-style breathing, and if you average less than 6 hours a night of sleep, commit to adding at least 30 more minutes. Your body will need the extra rest if you’re doing items 2 & 3.

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I recommend starting on the target date of Tuesday August 1st to begin this challenge, and keep me appraised of your results.

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Foodie vs. Age

The world is currently populated with a large percentage of food loving adults, called “foodies.” People who love to eat, cook and/or explore the myriads of foods and recipes that can be found all over the world. As woman in her 50’s raised by a woman who was a foodie before the term was coined, I love and appreciate unique restaurants or dishes and of course pairing fine wine with my meals as well. But as a women in her 50’s I am also experiencing a dichotomy to my love of food that lately has me quite annoyed.

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First is the fact that I am a fitness professional (Certified Personal Trainer and Nutrition Expert) and because of that I simply cannot just hang out and eat everything I want to whenever I want to. Even though I am not so strict with my nutrition that I can’t indulge in comfort foods or high-caloric meals on occasion (after all moderation is my mantra), I still feel wrong indulging in exquisitely prepared seven course meals or conversely enjoying cheese nachos at the movies. I worry that I’m sabotaging my fitness goals.

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Second, and worse for a foodie – I find that my digestive tolerance has changed and lately I can’t handle rich foods or too much wine like I used to. Everything from acid reflux, to sour stomach, or cramps and bloating seems to follow whether we’ve had a fancy night out or a dinner party with friends.

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The irony is that while around the age of 50, most of us can finally afford to explore foods and restaurants more than we could in our 20’s, and that our pallets are finally the most developed, we also find that our bodies can’t always process certain foods or quantities like they used to.

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So what can a foodie do when the body rebels? The answer for me has been to slow down. We spend so much time rushing around, it translates to eating as well. Take time when eating. Chew slowly, let the enzymes in your mouth do their job. Pay attention to all the nuances of the foods or wines you’re consuming – be in the moment by taking your time and really experiencing the meal. Sip the wine, talk with those around you, and let your body relax while you enjoy the meal.

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When not indulging in explorations of new restaurants or recipes (i.e., eating every day foods), always remember to keep your nutrition balanced with lots of fiber and water, keep your quantities small, chew or swallow enzymes on a daily basis and most importantly, savor your food. Food is nourishment and life, but it is also art and a joy when handled properly – at any age!

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Motivation vs. Procrastination

Many years ago I addressed a common culprit that keeps people from achieving their fitness and/or life goals – procrastination (see Finding Motivation)! I felt it timely to remind everyone once again that while motivation is what’s needed to propel you into effective action for changing your body or life, procrastination, if you’re prone to it, can be the cog in the wheel every time.

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Motivation: something that provides a reason for a person to act a certain way.

Procrastination: the act or habit of putting off or delaying.

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Depending upon your personality, you might not need profound motivation to achieve your goals and aspirations. Simply the desire to be or have what you seek is enough to drive you from step A to Z. Whether it’s weight loss, a change of career or home, or the ending of a dysfunctional relationship, some of us can stand up, make plans, take action, and manifest a change.

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However, if you are a procrastinator, making changes to your body or life can be difficult, if not painful. Planning may not be the problem, you may easily cogitate on ideas and pros and cons lists all day long, but if you maintain a state of reluctance to actually take action (i.e., procrastination), then changes never occur.

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Even if it there’s urgent motivation (your health, your finances, the needs of your family), to a procrastinator, obvious needs are often not strong enough to overcome a lifetime of chronic deferment. So how do find the right motivation to get off your butt and take serious action?

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Start by facing your fears. More often than not it’s fear that keeps you from action, rather than laziness. Cut to the core of the problem, and you can see the path to resolution. Fears generally boil down to one of these four types:

  • Fear of rejection
  • Fear of failure
  • Fear of pain
  • Fear of the unknown

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Once you name the fear that’s holding you back, then acknowledge what limits that fear truly contains (i.e., will it kill you or will it simply be difficult). Next, pick the hardest step first. We all tend to number our steps starting with easy (baby steps), progressing to the big and more scary steps. Reverse this. Tackle that which seems like it will take the most of your energy right off the bat. It’s all down hill from there (in a good way).

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Now keep your steps simple and brief. The longer things take the more likely you’ll loose motivation. Keep intermediary goals to something achievable in a short period of time (a few days or a week). Once you have several successes under your belt, you’re more likely to continue plodding towards your main goal.

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Lastly, seek support. Find family, friends, or co-workers who understand the cycle of procrastination. You may think having a go-getter in your corner will keep you accountable and focused, but for a habitual procrastinator a “cheerleader” is often a deterrent. But if you can find an ally who, like you, moves slowly and over-analyzes everything, you might find that while they’re stuck in their situation, they are great and helping you get unstuck. Then you can repay the favor when they see your achievements and get re-motivated to shake up their lives.

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In the end, remember that procrastination is a choice. If something in your life isn’t changing and you’re unhappy about that – make a new choice!

What’s Your Time of Day?

Do you have a time of day that you prefer?  It’s widely accepted that some of us are “morning people” and some are “night owls” — and you probably know which one you are.   Whichever you are, you’ve probably noticed that either in the early morning, or in the late afternoon, you feel your most energetic. That is what I call your “sweet spot” and that time period is the best way to have an effective and efficient workout.

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I bring this up today because I know a lot of people get a slightly renewed interest in going to a gym during the summer so that they can feel more comfortable sitting by a pool, or have enough stamina to enjoy summer sports and longer days. However, often those of you who try to make the gym part of your daily routine this time of year, you forget one key factor. Just like workout routines are not one size fits all, the time of day you work out is a variable as well.

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If you’re a morning person there’s no doubt you’ll get a better workout in the first half of the day than after work. Vice versa for those of you who really aren’t up to full speed until about 2 or 3 pm. Working out after work or even after dinner would be best suited for your goals.

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I remember in the 80’s everyone was into “bio-rhythms” and there were ways to chart your own personal rhythms so that you could take advantage of your body’s “up” times to achieve goals and work; and not schedule things for your “low” times. Of course most of us found this to be silly mumbo-jumbo right up there with astrological forecasts, but there’s a validity to every body having different times of day where their energy ebbs and flows, and knowing the basics about your internal workings will benefit you in your fitness goals.

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So if you’re following my advice herein over the months, you know that you must cater your workouts to a realistic goal for your body type, personality, time management skills, and now – the time of day as well. Continue to eat 6 small meals, drink a ton of water, and try to arrange your day around your energy.

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In simple terms, if you’re a morning person, workout with the sunrise if you can. If you’re a late-night kinda girl/dude – head to the gym around sunset. You may think this silly, and in truth we can make ourselves workout at any time of day that fits our schedule. But try it a few times and see if you have a better workout when you’re at your best energy.

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Through The Looking Glass

The skill that I have paid the most attention to in my role as a trainer, life coach, and self-aware adult is that of perspective. I understand that there are always two sides (or sometimes more) to a story and usually the reality is somewhere in the middle. Conversely I also know that the grass is really never as green as it seems from the “other side.” Changing your perspective is the single best way to successfully change that which you are unhappy with, whether it be your body, a relationship, a job, or just how your emotions respond to stressful situations.

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In the sequel to Alice in Wonderland (Through The Looking Glass) everything she knew about life, and even about Wonderland, was upside-down or backwards. But by embracing that different perspective (instead of fighting it), Alice was able to overcome obstacles and get back home with a new and better understanding (i.e., perspective) of her life.

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Have you ever noticed that something that causes you great emotional stress doesn’t affect others the same way? Is that because they’re better than you? No, it’s because they simply have a different perspective. Same goes if you handle some stresses easily while your friends rage about. You’re not better, you just have a perspective in this area that differs than theirs and causes less strife.

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If you are unhappy with the condition of your body (or any of the other life-issues I mentioned above) and no matter what you’ve tried (working out or dieting), nothing has successfully budged that excess fat, then perhaps it is time you changed your perspective. As an example, in some other countries, women with higher body fat are deemed beautiful and/or a symbol of a successful or wealthy family. These women have a different perspective about their bodies than we do in the U.S., that’s all there is to it.

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So how do you change your perspective? One of the best ways is to de-personalize your view of the situation. In other words, take yourself out of the equation and look at it as if you were counseling a friend who was in your place. This allows you to see all aspects of the situation, not just what your emotional state focuses on.

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An easy way to do this is to write yourself a letter, assuming the role of a friend. Pretend that the YOU are writing to is a friend who is in need of support and encouragement, but most importantly – CLARITY. Diagnose the situation via the facts, and look at how other situations in this “friend’s” life could contribute to how they’re handling the current situation. You’ll be surprised at how much clarity you find when looking at a problem that isn’t YOUR problem. After all, most of us (especially women) love to offer advice to our friends to solve their issues, yet fail to follow that same advice when it comes to ourselves.

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Try this trick the next time you are frustrated or angry that something in your life just isn’t working to your liking. Take a deep breath and help your “friend” feel better and clearer about the situation. In the end, by seeing through the looking glass, I suspect you’ll find that your life is not as bad, or as stuck, as you thought.

Aging & Our Bodies

Many years ago I posted Maturity, Menopause & Metabolism and it seems a good time to remind us all that aging and our bodies changing is inevitable and we must keep a positive and healthy perspective.  I’ve updated it and re-post it as a helpful reminder that we’re all in this together and we’re all doing just fine!

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When I was a very slim 20-something it seemed like every woman who was overweight would say to me “wait until you hit 40, then you won’t be skinny anymore.” Well 40 came and went and I was still underweight. Then it became “ha ha when you hit menopause, then you’ll see!” Menopause abruptly came to call when I was 48 and I’m still not overweight at 56.

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But all these forecasts of my physical doom haunted me for years and as I became a fitness professional I looked hard at why age 40, or menopause would automatically trigger weight gain for so many women. What I discovered was that it’s not so much about the age, as it is about what lifestyle you lead, any medical conditions, and your perspective.

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Let’s tackle the 40’s first. People say your metabolism slows down by age 40. While there is truth to the fact that metabolism (“the chemical process that results in production of energy and elimination of waste”) does slow down with age, it is not automatic or inevitable. The typical adult slows down their energy output voluntarily, i.e., they work longer hours, drive longer distances, and are more sedentary when home. Also, as we get older we eat more, having more money as well as a wider taste pallet, therefore causing our calories to increase.  In the case of an individual who stays consistently physically active and maintains a constant moderate calorie consumption, they will likely not gain any significant weight as they hit a milestone of 40 or 50.

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Menopause is a different hurdle. There is no question that with the absence of estrogen, progesterone and testosterone (all present in a pre-menopause woman), the body will gain wait and the metabolism will slow down. Women’s bodies gain belly fat as they go through menopause because the mechanical brain knows what our emotions do not – that fat contains estrogen and our bodies need at least a little estrogen. But again, if an individual stays consistently active and maintains a balance between calories in vs. calories out, the weight gain can be slight and manageable (as it’s been in my case).

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Medically speaking, often with the onset of menopause, the thyroid will also give out, tending towards the hypo-activity (under active) which definitely causes weight gain and a loss of energy. But with proper medication, the missing thyroid output is restored and that portion of the weight gain can be reduced. Also, if menopause is a result of a full hysterectomy, or induced as a result of cancer treatments, a woman can experience rapid weight gain. This weight is very stubborn to remove. That’s when our last criteria comes into play.

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Perspective. We are a society focused upon the hollow ideals that women have to have perfect bodies and look young and fit all the time. My mother used to say it was too bad that the Zoftig bodies of her generation weren’t in vogue any more because that was a more realistic perspective of women’s bodies and the beauty that they possess. I have a client who would be considered over weight by most standards. Despite her roundness, she is super fit and flexible, and loves to salsa dance and take yoga. She eats well, laughs a lot, and feels sexy anyway. Her husband agrees whole heartedly!

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As I’ve detailed in numerous other posts in my blog stress and lack of sleep also contributes to weight gain. Often the lives of those in their 40’s to 50’s are at their most stressful – the kids heading towards college, careers being full steam, their parents becoming oilder and often less healthy, as well as the aforementioned menopause, cancer treatemetns, etc. During these 10-20 years stresses are higher, and undoubtedly sound long sleep is lower, both of which contribute to your body holding on to fat.

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So if you exercise regularly, eat lean and healthy, and can achieve whatever reasonable physical challenge or goals you desire, then you are perfect the way you are. Your body as it ages is going to change. In some ways I look better than I did when I was 20, and in other ways I don’t. But my perspective is that I can keep up with my 11 year old, I can climb rocks, trees, and lift weights for hours at the gym, and I can sit on my butt and drink wine and eat chocolate and not stress over it. So I’m okay, and life is good. Now if only these hot flashes would go away! Wink wink.

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Women vs. Woman

Over two years ago I posted Stop Competing, Start Caring which focused on the rampant issue of women putting each other down through mean-spirited acts of unspoken competition.  From the gym to work environments I see women continuing to combat jealousy via negativity and attempts to feel superior. Sadly, I suspect if my gender was more supportive of each other on the whole, if we’d have a woman as president today instead of the misogynist we’re stuck with. But I digress…

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I recently joined a new gym, the kind of gym where everyone is very fit and focused on hard core workouts.  This is no meat-market pick up joint, or Planet Fitness where you cannot grunt or show too much skin.  Despite being a fitness professional I found clientele on the workout floor a bit intimidating, so I decided the best counter-action was to smile sincerely at everyone, especially the women.  Not surprisingly, but too my renewed dismay, only one out of every ten women smiled back.  Even with deliberate eye contact and my broad and welcoming smile, they looked away with down-turned mouths. I even attempted to strike up a conversation with one woman in-between sets and she answered me quite curtly and sauntered off.

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So here is the post again, with slight updates, in my hopes to remind all women that we do not need to compete or be jealous of each other. The grass is NEVER greener on the other side, and only if we work together can we continue the improvements to our role in society that the Suffragettes’s started and the 60’s feminist movement continued.

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Since I was a young girl I’ve been aware of the serious nature of girls competing against each other for just about everything from friends to grades to boys. It gets worse and uglier as we grow into women. I see it at the gym, the mall, restaurants – women sizing up the competition. You can see it in their expressions, a defensive once-over seeking some flaw or registering uncalled-for disapproval.

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I’ve mentioned this before, living in Las Vegas I regularly see parades of girls, each more scantily clad than the next, perched in ridiculously high heels, all glaring at the gaggle next to theirs to see if there is anyone they can put down to make themselves feel better. Belittle the competition and they’re no longer a threat, right? Yet despite girls’ intentions, the message men take away from this contest of looks is that we’re offering your bodies and not our brains, and thus they don’t really care which girl they get.

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The question is why are we so quick to condemn or ridicule? The answer is competition. We compete to be prettier, smarter, slimmer, or funnier. But the true concern really comes down our fear that someone is “better than me.” Girls are constantly worried that another girl will get more attention, steal a mate, or even get a better mate. We regularly match our own worth against the next girl – which only serves to chronically undermine one’s self-esteem – and we usually know nothing about this other girl’s character and/or life other than her “cover” which we judge.

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It’s sad that we are driven to such levels of insecurity that we view our fellow “sisters” as potential threats to our happiness. I suspect this is also a part of the reason that women are still undervalued and underpaid in the workforce. It’s bad enough that we have to compete with men for jobs, but when women consistently treat each other with distrust and resentment in a work environment, it’s easy for employers to offer us less money knowing that we’ll accept it just to get ahead of the next woman.

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I know in my youth I did my share of mocking another or feeling envious of another girl’s achievements or looks, but I’ve worked hard in this second half of my adult life to remind myself that the grass is rarely greener on the other side, and that we all have strengths and weaknesses, gifts and limitations, and the only person I should compete with is myself – to constantly grow and improve.

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So I suggest that all women take stock of their attributes and stop beating yourselves up about your detriments. If there’s a negative aspect of yourself that you can actually change, DO IT and move on. Otherwise, be proud of who you are what you’ve achieved and never stop trying to be more. Consider the woman next to you your equal and always be there for each other.

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If we can teach our daughters through this example, we just might have a generation of women that work together to boost each other up, improve the world at large, and show men that we are not only equal, but in some areas might even be superior?  Just food for thought.

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I Don’t Count

A client asked me the other day if I counted calories. When I told her that I do not, she replied “then how do you control your food intake.” Alas once again I came face-to-face with that common misconception that calories are the way to control your weight. This is not really the case.  Sure if you are consuming 12,000 calories a day you might need to count them to learn exactly how many calories foods/meals actually are, but in general calorie counting only serves to stress out people seeking to lose weight (lower fat levels).

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After 17 years as a fitness professional, I know what amount of calories I consume in general on a daily basis without having to count them.  More importantly, I know that counting calroies is not as important as burning the calroies I consume.  So for all of you who sweat over calorie counting, you can relax and still lower your body fat levels if you’ll just follow this simple formula:

FUEL IN VS. FUEL OUT

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There’s no need to count calories if you’re eating six small “sensible” meals every day (with allowances for larger meals or less “sensible” treats) and moving enough throughout the day to burn your fuel (or calorie) intake. If your goal is to lower body fat (i.e., lose weight) then you need to burn more fuel than you ingest. Remember, if you ingest more fuel (calories) than you burn, that fuel will be stored in your body as fat. Continue in-taking more than you use and you will continue to store, and gain, fat.

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In plainer terms: if you are going to have a pumpkin spice latte on a daily basis, along with pizza, pasta, and a lot of processed carbs, you’d better be working out at least two-hours a day to balance it out. If you’re eating MY way, even if you throw in ONE Starbucks high caloric treat during the week, you don’t need to “count those calories” because you’re consistently burning your fuel source, and building enough lean muscle to burn excess fuel.

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I’ve addressed this issue several times through the years that I’ve had this blog, and clearly it needs repeating on a regular basis. Calories and/or carbs are NOT the enemy to our bodies. What is the enemy is the amount of excess calories or processed crap that most Americans put into their bodies. Since the great depression we have evolved into a Nation of super-sized, overly-salted, overly-sugared, overly-processed meals where 90% of the working population do not ride-share (drive alone in their cars), and work highly sedentary 8-hour days in forced air, fake lighting environments.

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All of this has left us with a huge obesity problem in both adults AND children. To my perspective, the first way we can reverse this is to instill in everyone the concept that food is for our survival first and foremost. While I am a “foodie” who enjoys the artistry and wide variety of flavorful meals, sweets, and wines I still keep moderation in place by always observing the rule of “fuel in vs. fuel out.”

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So stop counting calories if that’s your thing, and shift your focus to acknowledging that your body is a machine. Like a car needs quality gasoline, oil, water, well-kept tires, and regular maintenance, our body needs small amounts of healthy fuel on a consistent basis, while balancing it out with effective fuel-burning movement, followed by adequate rest. In this way your “machine” will stay lean and healthy for a very long time.

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