Category: Self-Improvement

2-Minute Abs!

So how many of you reading this got very excited by the idea of 2-minute abs?! I purposely titled today’s post that way because I wanted to illustrate just how geared we all are to find a way to get in shape with the least amount of time spent.

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In the comedy There’s Something About Mary, a brief dialogue between our Hero Ted and a hitchhiker centers around the idea that the hitchhiker has created a 7-minute abs video to trounce the popular 8-minute abs series. Ted replies “That’s good. Unless, of course, somebody comes up with 6-Minute Abs. Then you’re in trouble, huh?” The Hitcher’s response: “No! No, no, not 6! I said 7. Nobody’s comin’ up with 6. Who works out in 6 minutes? You won’t even get your heart goin!

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My point here is that we’re always seeking quick ways to do what we really know takes more time and focus than just a few minutes. I know I’ve discussed this numerous times herein, but once again we are in the season where infomercials and web-ads focus on our mid-sections as the key to our happiness and success in the coming summer months. This is why once again I feel the need to remind you all that excess belly fat cannot be reduced to show your ridged-abdominal muscles hidden underneath without a serious change to your way to eating and consistent hard work to ALL your muscles (including your cardio/heart) for more than even 20-minutes three times a week.

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With that said, today I will give you a 12-minute ab routine (yes that’s 10 more minutes than today’s blog title promised) which if done three times a week, ALONG with a weekly mininum of 90-minutes of resistance training and three hours of cardio AND a nutrition plan that reduces your sugars, fats, alcohols and starches (but not eliminates them) WILL result in a reduction of belly fat (i.e., a flatter stomach).

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This is just one of my routines that I use on my clients. If you want more (cause you will plateau in 1-2 months), you know where to find me. If you need further instruction/illustration on how to perform these surf the web or contact me:

Perform the following exercises in order for 30-seconds each.  The rest and repeat two more times.

Leg lowers & raises
Alternating Bicycle Crunches
Feet Flat Standard Crunches
Knees Up Standard Crunches
Legs in Air Standard Crunches
Legs Out Flat Standard Crunches
Ball Hand Off V-Sits
Ball Side Taps V-Sits

Photo samples of each follow below in the order listed above.

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Sugar Isn’t Just Sweet

Three years ago I posted an article All Sugars Are not Equal and now lately I’ve been fielding a lot of questions about sugars and sugar substitutes, so I thought it was time to remind you all that Sugar Isn’t Just Sweet!

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Sugar, in all its forms is highly addicting to our brains via our tastebuds.  Sugar is in so many foods naturally (like all fruit), and then for some reason our commercial food industry has decided to add in more sugar — probably because it makes us crave the items more and therefore boosts their sales.  As any annoying example I cite regularly, several American producers feel the need to ADD refined sugar (or even worse High Fructose Corn Syrup) into their apple sauce or apple juice.  It’s apples for goodness sake – it’s already sweet!

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The real problem is that so many people are unaware of just how much sugar they’re ingesting (or allowing their children to consume) and further, they don’t understand why sugar is so bad for our bodies.  It’s simple, sugar — ESPECIALLY REFINED SUGAR — attacks our immune systems, increases high cholesterol, causes systemic inflammation, confuses our metabolisms and therefore stores as fat (i.e., weight gain) and pushes our blood systems towards diabetes.

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To combat only two of the above-listed issues, once again commercial food entities diddled-about in their labs and came up with sugar substitutes that were “lo-calorie” and safer for diabetics.  Unfortunately, a whole slew of other issues came about with some of these subsitutes, the least of which is cancer.  In case you’re still confused about refined sugar vs. sugar substitues vs. natural sugars, here’s a quick recap:

There’s table sugar – white refined sugar — that we all grew up with, and it’s subsidiaries of powdered sugar and brown sugar (refined white sugar with molasses added).  This comes from the sugar cane plant and/or sugar beets plant. Like all sweet plants (fruits and vegetables), it has a sweetness to it that we have labeled as SUGAR. The Sugar Cane is not a bad plant, but it’s the process we have developed to refine that sweetness is bad.

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The term “refining” means to remove by a purification process, certain coarseness or impurities. Sugar refining is the process of extracting out the sugar (sucrose) from the plant materials and then removing other unwanted materials from the extracted raw sugar. These substances can include remaining stalk fibers, soil, insect parts, molds, bacteria and waxes.

The refined white sugar product is now over 99.9% sucrose and for all practical purposes contains no nutritional elements such as vitamins, minerals, proteins or fibers. What is left consists of pure, refined carbohydrates that the body cannot utilize. Worse yet, refined sugar drains and leaches the body of precious vitamins and minerals through the demand its digestion, detoxification and elimination makes upon one’s entire system.

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With Refined Sugar being seen as the enemy we began to create foods labeled as “sugar free.” Here is where one of the first misunderstandings comes in. They are NOT sugar free. They are refined sugar free. These “sugar free” foods usually contain one of the following sugar substitutes:

NutraSweet or Equal (aspartame)
Splenda (Sucralose)
Saccharin or Sweet N Low (benzoic sulfilimine)
Stevia
Xylitol
Coconut Sugar

The first three are man-made chemical products, praised for having no calories, but criticized (rightfully so) for being so foreign to the body that they offer no benefit, and in fact can be very harmful. The last three(Stevia, Xylitol and Coconut) come from plants and are less offensive than any other choice of sweetener (real or artificial), but they still put SUGAR into the body.

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Other sweeteners like honey, agave, and maple syrup are “safer” to some esxtent, but the issue still remains that our bodies can really only handle so many grams of sugar per day before our systems are negatively affected. (Remember even alcohol turns into sugar in our bodies.) Even Raw Sugar is better than refined, but you’re still left with one important issue:  too much sugar – of any type – in our blood streams is bad (worse yet for those with allergies, diabetes or autoimmune diseases such as MS).

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So the real question you need to pose to yourself in regards to your nutritional health, is how much SUGAR should you eat per day. In other words, the maximum number of grams of sugar in any shape or form.  The American Medical Association suggests no more than 25 grams of sugar per day (which equals 6 teaspoons). Did you know there are 19 grams of sugar in a medium sized apple? There are 40 grams of sugar in a can of Coke! How many grams are in your latte, your salad, your sandwich? Refer to the chart below to see just how many teaspoons of sugar (1 cube = 1 teaspoon) are actually lurking in some of our foods.  Six teaspoons is VERY easy to achieve and quickly surpass in your daily nutrition, even if you believe you eat “healthy.”

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So take a hard look at what you eat and know how much of any substance you’re consuming, whether it be sugar, sodium, etc.  Keep a balanced diet, and try to keep your sugars (in all their forms) to a moderately low level.

Dig Deeper

In light of receiving many encouraging responses to last week’s post (No More Labels), I contemplated further why we feel the strong need to label everyone with an adjective indicating physical approval or rejection based upon our exteriors. It hit me that this is because a huge portion of our society is shallow – shallow in their views of bodies, shallow in their treatment of women, shallow in our obsessions with ourselves and our need to conform. Keep in mind, I’m not calling people shallow per se (a disparaging usage), I’m saying our choices and/or view points can be shallow as the dictionary defines the word: of little depth.

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Now I’m not pointing an accusatory finger around blindly without looking within – I spent the week analyzing how and when I make choices based upon my insecurities or “shallowness.” I concluded that society (myself included) is often so busy and focused on the trivialities of day-to-day life that we are living only on the surface, which in itself equates to a shallow life (for the surface has little depth). It doesn’t help that somehow we just elected the shallowest of shallow men as President (I’m allowed my opinion) which seems to further prove my point that a vast amount of society doesn’t care to look below the surface.

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So what do we do about it? Well just the suggestion that we look deeper at how we view and treat each other, as well as how we view ourselves, will cause us to make less shallow choices. Once you become aware that you’re prone to judging a book by its cover, it’s harder to maintain that habit.

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I put myself to the test this past week and did my best to view others with less pre-conceived notions about who they are based upon their outsides or a limited glimpse of behavior. I especially applied this new perspective to myself. Anytime I hesitated to do something or try something because I worried about how that would seem to others (those who might judge me only by my surface), I forged forward with the encouraging reminder that if if you dive deeper (or live life less shallow), you find unexpected treasures.

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My conclusion is that I will ever-more look below the surface so I can better understand and appreciate the diversity of those around me, have a fuller life, and encourage everyone else to do the same. That way we can hopefully rid society of the labels and judgments that bind (or rather blind) us.

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No More Labels

Last night my daughter asked me the one question that I always refuse to answer when a friend or client asks me: am I fat? I replied do you think you’re fat? She pushed further asking me to choose between whether she was skinny or fat. I responded that I wouldn’t pick either, as those adjectives are negative labels cast about by a society obsessed with perfect bodies – something that doesn’t exist.

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In my conversation with my daughter, I took it a step further and pointed out that there are a myriad of body descriptions (labels) in-between skinny and fat, and none of those might fit her body type either. But even still I was not going to be cornered into labeling my child. I said if you feel fat, we can talk about that and I can always instruct you in ways to change your body composition to be healthier. But if you’re just worried that compared to the next girl you’re “fat” then I’m not going to engage in that kind of labeling and neither should you. Remember, every BODY is different!

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The idea of placing a descriptive label on a “body” lends itself towards negative views and feelings on the part of both the describer and the describee. Unless you’re giving an eye witness account to a crime where physical descriptions are necessary, I feel that we over-use these negative body labels all the time and this wide-spread habit is an assault on our self-esteem.

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If I were to tell you fascinating a story about one woman’s journey, would it matter if she was skinny or fat? I suppose if it was about her climbing a mountain it might come into play about what kind of shape she’s in. But if I’m telling you about a woman confronting a governmental or societal obstacle or battling cancer, it doesn’t matter in the least what her physical shape is. Yet we always seem to embellish our stories with these details.

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If I describe a woman as stocky and solid, you will most likely imagine someone akin to an Olympic gymnast or swimmer. But if she’s just an average girl, that description might make you think she was short with a thick torso, which society has labeled as less attractive. If I describe a woman as lean and ripped, most would imagine a track and field star or fitness model. As Society has deemed that body type as one to be coveted, are the rest of us then sub-par?

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This matters to boys and men too as society’s labels have suggested that if they’re not “strong and buff” they can’t get the girl of their dreams.  I find all these labels to be detrimental on the whole because it’s diminishing the importance of our character, habits, and manners thereby making how we look – or what shape/size our bodies are – the more important factor.

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So I ask you now to note how many stories or incidents you tell throughout your week where you interject something about a person’s skin color, size, shape, age – and then assess if those descriptions (or adjectives) were necessary to the story. Also note how many times your children describe people or other children with labels that they either envy or disdain. Perhaps with more awareness we can move away from these labels and get down to the more important facts and issues of life.

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Children Are Still Listening

Two years ago I posted The Children Are Listening and lately I feel strongly that it needs repeating. It is evident that how we talk about our bodies, how we talk about other people’s bodies, and how we handle our nutrition directly impacts how our children – the girls in particular – view themselves. They are listening to what we say and how we still idolize thin, plastic or enhanced women and super buff men.

We MUST make it a priority to teach the latest and future generations to view nutrition and exercise as equal priorities along with the standards like good dental hygiene and a good education. Then, and only then, will we see an entirety of young adults having healthy fat levels, and healthy self-esteems, which in turn will benefit us all (especially as health insurance issues are far from being resolved).  So read and remember, the children are listening.

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I overheard two nine year old girls talking the other day at a friend’s home. One tall, one short, neither thin, neither overweight – but clearly built very differently. The taller one was urging the shorter one to get on the scale to see what she weighed. Finally, reluctantly, she obliged and weighed in four pounds heavier than the taller girl. Said tall girl then replied “ooh, maybe we should run around more at recess.”

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What does this tell me? It tells me that the tall girl has been overhearing her mother lament about her weight. It tells me that by third grade, she’s already decided that what the scale shows defines how you’re seen. It also shows me how much our kids are listening society’s obsession with weight.

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It’s not just the girls mind you, I’ve caught many a group of elementary school boys quickly dismissing a girl based upon her weight, having learned early on that thinner is more attractive. All it takes is one tossed away comment “wow she’s hot” by a Dad watching a Victoria Secret’s commercial to take root his son’s head.

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If you’ve read my blog for any length of time you know that I do not own a scale, and berate my clients who use one to gauge their fitness. You should also know that I am trying to raise awareness with the world at large, as well as in my own home, that body fat vs. scale weight vs. internal health are three different things and should not be lumped together.

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Clearly, being a personal trainer, there’s a lot of discussion in our home about nutrition, body fat, body acceptance, etc. My daughter is built on the short and stocky side, yet she is strong and healthy – not fat. But put her next to her taller and leaner best friends, sure she seems thicker – a perception that to the ignorant child/adult could be referred to as fat.

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I work diligently to maintain her healthy self-esteem so that she will not suffer in middle-school, high- school and beyond. Young girls and boys’ feelings of inadequacy because society has deemed them inferior if they’re not built like models, starts in the home whether you’re aware of it or not.

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My hope today for those of you who read this – and hopefully you’ll pass it on to reach more – is that everyone who worries about their “weight” should stop verbalizing their issues in front of their children. Husbands, wives, fathers, mothers, boyfriends, girlfriends – we all need to realize that one little innocuous sentence (“I can’t lose the last ten pounds, I hate the way I look”) can plant a very destructive seed in a little person’s brain. They’ll either see themselves as flawed, or they’ll deem other’s as flawed if they don’t match up to that perfect body expectation.

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So think about what you say around your kids, and what they might internalize about themselves from it. Engage in open discussions about health, nutrition, the differences in body types, and most importantly, that ultimately we must not judge books by their covers – beauty is not just skin deep – and any other words of positive reaffirmation to remind them that life is about being a good person – not being perfect.

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Be Smart This Summer

Spring is here and along with warmer weather and flowers blooming, I see an onsalught of commercials and social media posts all focusing on weight loss in preparation of summer. It’s a silly marketing ploy that so many fall prey to, you know, “bikini season” and “summer ready body” kind of stuff.

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It makes me sad because as you know if you’ve read my blog for any period of time to me fitness is a life-long pursuit to be practiced daily, in moderation, so that life can be lived to it’s fullest. I also strongly advocate that we ALL realize and accept that every BODY is different and what is a sign of beauty or sex appeal today is likely the antithesis of tomorrow, not to mention not everyone’s taste.

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So for those of you getting sucked in to the taunting that your summer life just wont be satisfying unless you transform your body right now, I offer these gentle reminders to love yourself, not give up or give in, but be smart about how you prepare for summer.

DO NOT DIET

Dieting simply doesn’t work and it’s a waste of your time and money. Stop eating strange concoctions or restricting calories or fats or sugars. You have probably learned by now that the body fat simply returns once your old way of eating is resumed. Instead, eat 6 small meals every day, composed of healthy lean protein, veggies, fruits, grains, and fats, allow yourself a day or two of higher caloric meals or drinks and remember daily that you love your body and care about what you put inside of it.

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VARIETY IS KEY

For those of you who do not love time spent in a gym or in front of a video or class – just remember that an hour here and an hour there WILL make a huge difference, and if you keep your workouts reasonably intense while maintaining a variety of styles, you will see results which in turn will stop making it seem like such drudgery. The key is to keep boredom at bay while maintaining progress. Start by working out 2-3 times a week with weights (ideally with a plan created by a trainer like me), each workout being different from the last. Then add in some fun outdoor activities on the weekends, maybe a dance or body pump class with a friend in the evenings, and/or a DVD at home once in a while. Variety will keep you entertained, and as you see results you will need far less convincing to stay diligent.

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REMEMBER TO REST AND SLEEP

Taking a day every 4-5 days to allow your muscles and cardio system to rest is hugely beneficial to your metabolic system becoming more efficient and thereby burning more fat. Sleep, likewise, is essential to the body recovering and allowing a change in composition (i.e., more lean muscle, less fat) to occur within (which then shows up on the outside). So tweak your schedule and make sure you’re getting 7-8 hours of sleep a night. Your body will thank you.

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STOP STRESSFUL THINKING

Clearly stress is not good in any areas of your life, but it’s especially hard on the body. While you may not be able to reduce the stress of your circumstances, you can reduce the stress you place on your body when you fret over your physical condition. Negative thoughts about your body, and beating yourself up for being “fat” or “out of shape” will not help your body relax and embrace the change you seek to make. Emotional stress will also force your body to hold on to fat as fat is an insulator and protector of organs, and has hormonal properties which are ignited when under stress. So lighten up your thought process and your body may just lighten up as well.

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Now get ready to enjoy the warmer weather and the summer vacations, and by following my advice you’ll hopefully be in better shape AND happier at the same time.

The Art of Relationships

For most people, success in life is measured by the job they hold, the money they make, and the possessions they acquire. We raise our children to aim for this trifecta, focusing on school and grades and constant “upward” movement. Unfortunately I feel the most important skill or tool that we can provide our children with to help them “succeed” in life is often the least focused on – relationships.

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Relationships are the essence of our lives and without the ability to maintain good relationships, I believe we truly cannot succeed. From home life to the office, if you cannot communicate and work well with people, your forward movement is limited. If you do not have a supportive group of family and friends (co-workers too), all of your challenges and hardships rest solely on your head and shoulders.

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But a person who cultivates and cares for relationships above college degrees, money, and acclaim is a person who will get further than just their career/life experience will take them. Did you know that people who were in fraternities or sororities are 60% more likely to have successful careers because they have a network of built-in friends to gain support, leads, and referrals from? Again, it’s about relationships!

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Consider two people with the same exact education and experience applying for the same job. Person A has not learned the fine art of conversation, improvisation, and the ability to find something to relate to with everyone they meet. Person B puts relationships and real communication paramount over everything else they do, and they want people to be comfortable around them.  Guess who gets the job?

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In this age of technology-focused society, the current generation(s) are learning texting instead of talking. We are pushing our youth to stay ahead of the curve with their computer skills and educational goals, which is essential to stay competitive with other countries, but they’re missing out on skills that can really make the difference in the quality of their lives, as well as their careers.

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It’s the same for intimate relationships (marriages, partnerships). A person who is content with only their significant other and/or children for company and does not work at maintaining relationships with life-long friends (who often have moved far away) or does not seek to create new friendships is keeping their world (and therefore their growth) very small and limited. This also teaches children that friendships and the work required to maintain them is not as important as having a family and plowing forward.

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My mother instilled in me the fine art of conversation, something seriously lacking in so many adults, not to mention children, these days. She said there was always something to talk about with anyone you meet. She taught me to ask questions, and then listen to their answers. While this skill has helped me more times than I can count (garnered me many a job lead or an awesome new friend), I am saddened to see how many adults cannot reciprocate. Often they do not engage in asking questions back – a “get to know you” kind of exchange. Once I’m done “interviewing” and offering a few clever anecdotes of my own, the conversation ceases as they do not know how to communicate back. So many people feel uncomfortable unless they’re only talking about themselves (which is very one-sided).  How do you fare where you are forced to mingle with people you do not know?

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In the next week as you think upon this post, look at how you communicate with friends and strangers. Look at how they communicate back to you. See if you can find examples of where your relationships with someone benefited your goals, or where not having certain types of relationships have held you back. Then see what you can do to improve the quality of your relationships and communication skills. Remember there is value in having true, honest and reliable relationships in your life, and those relationships start by you being true, honest and reliable.

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Authentic vs. Honest

A current hot catch-phrase in my industry is “are you living an authentic life?” I hear and read that slogan frequently and I always scream in my head what the hell does that mean? Are people running around living false lives? Well in a way, yes. The issue for me is that I think “truth” is a better and more easily applied word than “authentic.”

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One of Webster’s dictionary definitions of the word authentic is “representing one’s true nature or beliefs…” While that definition is easy to understand, it can be a hard put into practice. How does one represent their “true nature or beliefs?”

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Clearly I do understand the essence of this phrase – that many people choose to not follow their dreams or listen to their instincts, and end up living out circumstances that they never intended or wanted. But my issue is that to live authentically one must first really know and understand who they are and what they want. While some of us enter adulthood already having figured out who we are and what we want (and then spend the rest of our 20’s, 30’s and even 40’s refining that), there is a huge quantity of adults walking around who simply do not know the answers to those questions.

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That’s not a criticism mind you, it is a reality that not all personalities are able, or in some cases even willing, to set in stone the life they want to live. There is nothing wrong with going with the wind and currents and just enjoying where life takes you and how it shapes you, if that’s is who you are. So who then, is really living the “authentic” life? Is it people like me who have things all mapped out and goals firmly being adhered to, or is it those who fly by the seat of their pants? I think what it comes down to is if you are happy with the life you’re living. After all, either approach can leave a person feeling unsatisfied and/or lost.

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To me, what’s truly important is honesty. Are you honest with yourself and those around you – honest about who you are and what you want? Honesty can be much more easily applied to one’s life than authenticity, don’t you think? Perhaps then, the better way to state the catch-phrase would be “are you living an honest life?

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To that end, I leave you with the true essence behind this posting: if you are not living an honest life, if you are not being honest with yourself, remember that life (or time) seems to zip by very quickly (you know the other old catch-phrase life is short). Now I know how hard it is for many of you to be honest. Honesty is sometimes scary for while it’s freeing for the deliverer, it can be painful for the recipient. But honesty, as we teach our children, is always better than the burden of lying (or in this case, living a lie).

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So dig deep, don’t let fear stop you, and start being honest. Remember to take baby steps, and be patient, it will get easier, and that honesty must always be delivered compassionately (that includes to yourself). Honesty is the most powerful tool to altering your life’s course. Take heart in those that live an honest life for they demonstrate that when we live an honest life, we are at the very least, happier and able to breath just a little bit better.

How Flexible Are You?

One of the most important aspects of fitness is often the least focused on – that of flexibility. I must confess that even I tend to place the least priority on flexibility – me a former full-time dance student! But in our fast-paced, jam-packed lives, it often seems that all we have time to focus on is exercising (cardio & resistance training) and nutrition (which we know to be the largest part of the fitness pie. But I need to remind us all that flexibility is a major and necessary component of total fitness.

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It doesn’t matter how strong your muscles are if you don’t the flexibility to move them in a full range of motion then you will not be able to push past your current fitness levels (i.e., burn more fat). Without good flexibility you’ll not be able to run or even walk the speed and distances you seek, for your muscles will be too tight and too shortened and therefore your legs will simply lock up.

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If your job keeps you in a sedentary seated position for long hours, it’s hugely important to stretch and lengthen your muscles and spine (see last week’s blog Respect Your Spine).  This will improve circulation which will in turn improve your productivity.

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Of course as a Life Coach, I can not ignore the figurative necessity for flexibility in our minds and attitudes as well. Emotional flexibility allows us to embrace change better and affect change in our lives – and our workouts.

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So today I’m suggesting that we all commit (myself included) to improving our flexibility over the next month, and then we can compare notes and really testify to the benefits of being more flexible.

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First, prioritize and schedule a small chunk of time for stretching (10 mins minimum). It’s important that your body be warmed up so I recommend either right after a shower, or right after a long day but prior to being sedentary for several hours. (In other words, after you’ve come home from work and made dinner, but before you plop down on the sofa to binge watch Netflix for a few hours before bed).

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Second, challenge those around you and keep each other accountable and on task. Flexibility is essential and beneficial to everyone around you, whether children or seniors, spouses or co-workers. The more people in your life that will take the time to stretch with you (although it doesn’t have to be at the exact same time), the more likely we will all achieve this goal and reap the rewards.

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Third, remember to be flexible in your head and heart. Not only does this reduce the emotional tightening of your muscles (no more stress headaches), but it will likely improve your relationships too. Be more willing to see the other side of things, and be more forgiving of yourself and others.

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Lastly, I will leave you with a few specific details about the best way to be flexible, i.e., stretching techniques:

  • Never stretch cold muscles.
  • Always move slowly into a position that stretches the desired muscles to the point where you want to stop. Then hold each stretch for 20-30 seconds, while breathing in a slow and relaxed manner. Then stretch further and repeat the hold and breathing. Do this one more time on that muscle and then you can move on to the next.
  • Start at the head/neck and move down towards feet: neck, shoulders, lower back, glutes (butt), hamstrings (back of thighs), feet/ankles. Look on the internet, YouTube or ask me for specific examples of stretches that you can practice.

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Now go be flexible and improve the quality of your body and your life!

No Gym Intim

In 2015 I published an article about gym-intimidation (Gymtimidation) and for those of you who find gyms intimidating I recommend reading (or re-reading) the post (click on the highlighted title). But today I wanted to discuss this issue a bit further as I find it to be one of the top stumbling blocks for women in particular who are committed to getting in shape now that the new year is upon us, yet cannot overcome their nervous reluctance towards joining a gym.

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If you feel self-conscious in gym attire, awkward because you have no clue how to use the machines, and/or embarrassed by your lack of strength or stamina – you are far from alone! But as I stated in the previous post, whether it’s a girls-only gym or a “we’re all in this fat together” gym like Planet Fitness those feelings still surface and hold you back.

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The real issue is your perception of your body vs. your desire to change it. If your motivation is strong enough, and you are willing to direct and maintain your focus on to that singular goal of slow and steady changes, you can drive those self-sabotaging thoughts from your brain.

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To keep your focus on track and productive, start by accepting the shape you’re in today – not just your external shape — but your strength, stamina and coordination. Next pick two body parts to focus on, ideally your strongest or easiest to change (i.e., thighs or arms). Then wear clothes that you feel comfortable in, both for the comfort of exercising and sweating, and that you do not feel awkward visually in (i.e., t-shirt and shorts). Lastly, commit to three times a week, 30-minutes of slow but challenging resistance training of those chosen muscles (arms or legs), and slow but challenging cardio (walking at an incline, riding the stationary bike).

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Once you see some changes to your body, you will find your motivation renewed to keep pushing towards your goals. Now there are two “no-no’s” I wish to impart to you, that will keep you from self-doubt and discouragement:

1. Do NOT compare yourself or your body to anyone else! Everyone, and I mean everyone, has different variables that come into play, and no two bodies (and brains) are alike. Focus only on your upward growth and improvement and be patient and loving with your body.

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2. Do NOT focus on your mid-section (stomach). For those of you fighting to reduce body fat, especially from your tummy, this will be the last area to lose the fat – especially on women! Continue pushing yourself weekly, and follow my other posts where I discuss how to avoid plateauing, etc. and making certain that you’re eating enough. It took time for that fat to store up, and it takes time, hard work, and patience to lose it.

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Lastly I cannot stress enough that if that gym-intimidation still has a grip on you, consider purchasing at least 3 training sessions with a trainer whom you a good connection with (don’t let the gym just assign you one), and then allow them to ease you into understanding the equipment and how to push your body.

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As always, I’m here to offer advice and/or a customized training program should you desire it. (workouts247.com) Now go work out and be proud that you’re making a positive change!