Thursday, January 26, 2012

Dominant Hand!

This is a crazy fun fact...if you like munching on munchies but you feel like you get carried away at times and eat a bit too much.....wait for got it eat snacks with the hand that is not dominant for you.

When you eat with the hand that is not dominant you are forced to think and it is not as comfortable...believe it or not you will eat less.

Trying to find any little tip I can to help you all!

Wednesday, January 25, 2012

No One Like You!

The one thing to keep in mind as you work through your day or week is that there truly is no one like you!  Whether it is your need for sleep, food, exercise or just about anything you can think of there is no one like you.

I can make suggestions for a workout routine.  I can suggest different foods to eat.  I can tell you good times to eat or suggest intervals for a solid cardio workout.

No matter what I suggest the thing that matters is where you see reults or where you are willing to do things ffor yourself going forward.

If you don't find the proper balance for you the time you spend on magazines or TV shows that make suggestions could take up more time than you have.  Get some basic information and then play around with different routines until you find what works for you.

Tuesday, January 24, 2012

New way of thinking!

This is honestly one I have not heard before!

I was reading an article today that explained that if you don't sit down and eat when you need to eat you may gain a ton of weight!

Many of you right now are saying what is he talking about....the research has shown if you eat while playing video games or working on the CPU or watching TV your mind does not register the activity of eating as eating.

If you need to eat you need to sit down and eat...eating is not the time to multi task.....your mind will not register the act of eating if you don't earmark time for eating.......earmark the time and your mind will let your body know you have been nourished!

Monday, January 23, 2012

What works for you?

I have been talking to so many people that are trying to stay on course for their 2012.

What I have tried to assure everyone of is the fact that no one person will have the same thing work for them as another.  You need to tweak things and see what works for you.  As I lost all my weight I had to take advice from any and all different corners and then grab what I saw results from.

The bottom line is that things will work for you if you are able to stick with whatever you choose.....whether it is diet or fitness you have to grab something you will embrace for life.

If you opt to go into a plan for quick results but you hate the process you have no chance.......if you take some things you can live with the results may not be as quick but long term you will be leaps and bounds ahead!

Saturday, January 21, 2012

Change is good!

Many people get into a routine and they get extremely comfortable.  I know I am like that with meals workouts and so on.  It is acutally healthy both mentally and physically to switch things up.  Your metabolim will get all revved up if you keep feeding it and make the times and amounts vary.

Your body will react stronger and faster if you switch up your workouts and confuse your muscles.

Most people hate change but in these areas change is very good!

Thursday, January 19, 2012


I have made a few comments in regard to food and choices the last few days.  A quick shift to activity.  If you are losing weight and you have hit a slow spot think about your activity levels.....whether it be food or activity after a period of time your body will adjust and you may plateau.  You want to make sure that you are always changing things up.  Anyone that knows me knows I am HUGE on intervals whether it be running or riding a bike.  Steady State cardio is great in the early stages of weight loss but for long term results and sanity change up your work outs and do interval training.

If you commit to intervals you will see the lbs fall away!

Wednesday, January 18, 2012


I have had a number of issues with people that will not eat breakfast the last few days.

No big deal if you don't eat breakfast that is a preference.

The key to weight loss is your metabolism if you won't eat within an hour of getting up you will bog down your metabolism and your weight loss will grind to a halt.

Make sure you are eating in the morning.....fuel the engine and your day will go very well!

Tuesday, January 17, 2012


Here is the tip of the day!  If many of you are like many I love my snacks and I look forward to them.  Here is a top secret I learned for those of you out there trying to lose weight.

If you are trying to lose weight you don't want to do a mornng and afternoon snack.  Most of us have a very short time between breakfast and lunch but a long time between lunch and dinner.  Have you snack between lunch and dinner and the weight loss may surprise you!

Saturday, January 14, 2012


Some people feel that it has been pre determined that they will be overweight or maybe they will have a big belly or thick thighs.  This is true that there are pieces of evidence that suggest genetics is responsible for 10-20% of our physical make up whether we eat healthy workout etc. etc.

That is the bad is the good news.  If you stay active for 30 minutes most days and keep an eye on the foods you eat you will be fine.

Most people don't die from thick thighs or a big butt...they may not like them and could constantly complain about the genetic hand you were dealt or you can stay active and make good choices and keep your health and fitness.  None of us will be perfect ten's but there are many ways to be a healthy 5 or 6!

Stay focused.

Thursday, January 12, 2012

What will keep you going!

Two weeks into the New Year and many people are already struggling with the new exercise/fitness routine they have developed.

Here is the tidbit for the day.  If you decided to start something new this year....good for you!  If you stretched yourself a bit too much that is OK.  Take a minute now to re vamp your approach.  You must be able to embrace and look forward to any routine you sign yourself up for or you will give up on it down the road.

One other thing to consider is some days you just won't have it in you to work out.

Don't give up all together make some concessions but get some work out in.

If you run for an hour do 20 or 30 minutes....if you lift weights for an hour get in a half hour.  Making the concession will keep you in the game.....better to scale back when you aren't feeling it than to quit all together.

Tuesday, January 10, 2012

New Year's Resolution?

How is it going?

Did it revolve around weight management?

We are into our second week and hopefully you are hanging in there....within a few weeks your choice will become a habit so hang in there.

One word of caution I will give you on the fitness side is in relation to memberships and equipment.

Refrain from joining a gym or buying equipment for six months......if you can build walking jogging or doing some push ups or in home cardio/aerobics into a regiment for 3 to 6 months you will be in position to carry on with these changes for the foreseeable future.

I have seen so many people acquire a treadmill or eliptical or buy a membership to a gym just to see the equipment become a clothes hanger and the membership to a gym become a discussion point over cocktails.....make sure you are in it for the long haul or else you will not only be out of compliance with your resolution you will be out the money as well.

Monday, January 9, 2012

Looking for a tip to help you maintain/lose weight?

Try and make 25% of your daily calories protein....studies have found people that do this lose twice as much weight.

A few reasons for this.  Protien helps you build more lean muscle mass which in turn jacks up your metabolism.  Resistance/strength training and eating protein can be key in building strength and losing and keeping off weight long term!

Sunday, January 8, 2012

This is a great ten minute investment!

All of us need we kick into 2012 take a look at this video and think about how you can impact your ending!

"Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending."-Carl Bard

Saturday, January 7, 2012

How was your day?

Seems like we all get asked that question a hundred times throughout the week.  Sometimes you really want to answer it in detail but you know the person that asked really does not want to hear your answer....many other times you are asked by people that genuinely care you just don't want to spend the time talking through everything.

I would tell you to think about the question in a little different way.

When you are asked that question next time think about how many people wish they could answer the question the way you have an opportunity to.

Many of us have our ups and downs but at the end of the day things are OK.

Choose not to get caught up in a pity party for yourself....choose to make this a great day or at least a great day from the point on when you are asked.

You can control your much of the answer to the question is in your time you feel the pity party coming on think about the people who don't have the control that you do they are the ones who are having a rough day...not you.

Friday, January 6, 2012

Why does the dreaded Yo Yo scenario happen so much?

Many people wonder why the yo yo diet happens so frequaently.

Here is the deal.  A diet is either a lifestyle change in regard to what types and quantities of food you eat daily or it is an event to get you to a certain size or number.

If you are focused on a diet to get to a certain point you will most likely yo yo with your weight for one very simple reason.  To lose weight you either need to eat less or move more daily.  Usually people eat less and move a little more for fastrer results.  This is an awesome result and you will always lose weight.

Here is the some point you will hit your goal size/weight.

Here is where the problem sets in....if you have not put a plan in place that you can live with forever once you get to your goal weight or size in order to stay away from the dreaded yo you you need to keep at a certain acitvity level or calorie count.

If you are not willing to do this after losing weight you will always head bck up in weight if you are not willing to stick with the temporary change you made for life.

Sounds very confusing but it is very simple.

What you do in order to lose weight needs to be something you can live with.  If you make the change once you get to your goal you can move a little less or eat a little more but if you made drastic changes that you can't stick with you will be screwed.

Clear as mud right?

Thursday, January 5, 2012

All foods created equal?

Many people talk about calories in vs calories out when discussing weight loss and nutrition.  I would stress the importance of balancing your food groups in the process.

If you want to build mucle mass which enables you to burn more calories daily you want a good does of protein daily and healthy fats are good for you as well.

Many people try and go low fat and they will skimp on the protein as protein heavy foods can be higher in calorie count.  Use the egg whites as your secret weapon in the protein department...very high in protein and low calorie.

The other thing that is very very important is not to allow the scale to factor in on a daily basis.....weight will fluctuate up and down and muscle weights more than fat so as you build a stronger healthier body youmay add weight some days that is very healthy.

You will get used to the feel of good days and bad days....don't let the scale freak you out those are just numbers.

Wednesday, January 4, 2012

Don't go crazy with changes or they will never stick.

Anyone that has spoken to me about fitness and nutrition/losing weight knows I preach lifestyle change not diet.

A diet is something you do to make a weight a lifestyle change is something you embrace for a long happy life!  This article/slideshow was in the Columbus Dispatch this morning.  The slide on carbs pretty much sums up my philosophy.  Anything can be tweaked in the short term for results but long term you have to make changes you can live with or you won't stick with me on this!

Tuesday, January 3, 2012

Choosing to get off the pony or........

falling off the pony!

Make sure you get back on!

This is the week most people will get back into a normal routine post holidays.  That being said as people simulate back into real life it is very hard to get back at your fitness/nutrition regiment if you decided to take a break or if you just fell off the pony with all the temptations of sweets and laziness the holidays can bring.

The bottom line is you must decide for yourself to get back into some type of routine whether that is better food choices or more activity.  Only you can decide what the proper equation is for you.  All I will tell you is that by the end of this week you should make a decision to eith er get back into the swing of things or risk falling out of the cycle all together.

Monday, January 2, 2012

Artificial New Year's Day!

Very weird to have all the football games on today instead of the 1st!  That being said it is what it is and it is another life lesson for all of us!  The date on the calendar or the day of the week is just that!  A day or a date.  What you do with that day or date is a whole other thing.  We all can be controlled or manipulated by days, dates, weights, times, amount of weight we lift or we can take on each and every day as a new challenge/step in our journey.

As we all embrace 2012 try and make it your goal to take on each moment of the day as its own moment.  Most moments you will just be living your life but if you find yourself getting down mad or upset.....pause and remember it is a moment in time and you can take control of the next few moments that are about to accur!