Hello?

Checking to see if anyone is still out there?  I am living the dream and fighting the fight every day!  Have not forgotten about all my friends here!

BRUTAL

I apologize to anyone that has checked this blog over the last month!  The mother board on my laptop crashed and then I got locked out of the account until this afternoon!  I am so sorry if people have been checking in....you can always send me a note if the site is not updated.

I just had a long discussion with the person at the front desk where I am staying about craving's.  We all have them it really comes down to how do you manage them?

I would tell anyone if you have a craving or a weakness save it for the end of the day and then treat yourself in the area you crave.

If you do it early in the day you will usually lose it and give into temptation in many areas.......if you save your one vice until end of day you can give in go to bed and wake up ready fr the next cycle!

No Worries

How many times have we heard that expression!

I believe we really need to take those words to the bank.  So many of us stress over so many things.  If we could just learn not to freak out over things we would all be in much better shape mentally and physically!

I spent an hour on the phone with a friend last night talking them off the ledge.  The reason they were freaked out is that they had lost 23 lbs and on Easter they ate a bunch of candy.  They got so freaked out it really took me an hour to calm them down.

This is crazy...many of us need to realize you sweat the big stuff not the little stuff.

Focus on the issues that matter....a few extra calories in a day or a missed work out are not something to obsess over.  Long term your concern for being in shape or losing weight should have to do with health....if you are always stressed you will have Blood Pressure issues.

If you are always thinking or concerned about what is going in your mouth  you will be intolerable.

This time when I say No Worries I mean it.........let it go!

Habits

Many of us think that habits have a bad connotation.

I current study showed 40-45% of our daily activities are habits and many are not negative.

The good news is that when you are trying to lose weight or get in shape this study helps.

What this study has identified is that every habit has a trigger and some sort of reward.

Once you identify the trigger that sets a habit and how you feel rewarded you can either keep it up or find a way to remedy the situation if it is a negative habit.

Take a look at your daily drivers and try and figure out what is negative and then work to understand what triggers that behaviour. If you can figure that out you can then work to remedy the issue.

The Outdoors are Calling

There is one really cool thing when the weather starts to get better.  You can really change up your routine.  It is so nice to have a few minutes and to head outside and do something different.

so many of us get used to the indoors all through the winter.  Now is the time to think about things you can do outdoors this year....BIKE RIDES, GOLF, SWIMMING, HIKING....So many options and such little time...it is your call my friends decide what you want to do with your time and jump in and embrace it!

Happy Easter!

I need to apologize I was locked out for over a week!  I hope all of you have stayed diligent in your efforts to achieve any and all golas you have!

Tomorrow is Easter and I truly hope all of you get to enjoy time with family friends or both!

Holidays are the best time to take a deep breathe and enjoy yourself!

This is hard to believe!

For better health, try standing up more, a new study suggests. Those who spend 11 or more hours a day sitting are 40 percent more likely to die over the next three years regardless of how physically active they are otherwise, researchers say.
Analyzing self-reported data from more than 222,000 people aged 45 and older, Australian researchers found that mortality risks spike after 11 hours of total daily sitting but are still 15 percent higher for those sitting between 8 and 11 hours compared to those sitting fewer than 4 hours per day.
"The evidence on the detrimental health effects of prolonged sitting has been building over the last few years," said study author Hidde van der Ploeg, a senior research fellow at the University of Sydney. "The study stands out because of its large number of participants and the fact that it was one of the first that was able to look at total sitting time. Most of the evidence to date had been on the health risks of prolonged television viewing."
The study is published in the March 26 issue of the Archives of Internal Medicine.
Average adults spend 90 percent of their leisure time sitting down, van der Ploeg said, and fewer than half meet World Health Organization recommendations for 150 minutes of at least moderate-intensity physical activity each week.
The data was collected as part of Australia's 45 and Up Study, a large, ongoing study of healthy aging. Strikingly, the elevated risks for dying from all causes remained even after taking into account participants' physical activity, weight and health status.
Sixty-two percent of participants said they were overweight or obese (a similar proportion to Americans), while nearly 87 percent said they were in good to excellent health, and one-quarter said they spent at least 8 hours each day sitting.
Inactive participants who sat the most had double the risk of dying within three years compared to active people who sat least, van der Ploeg said, and among physically inactive adults, those who sat the most had nearly one-third higher odds of dying than those who sat least.
Because many people must sit for long hours at their jobs, they should make sure a greater portion of their leisure time is spent standing, walking or engaging in other movement, said Dr. Suzanne Steinbaum, director of Women and Heart Disease at Lenox Hill Hospital in New York City and a spokesperson for the American Heart Association.
"Yes, you have to work, but when you go home it's so important you don't go back to sitting in front of the computer or television," Steinbaum said. "After the 8-hour mark, the risks go up exponentially. It's really about what you're doing in your leisure time and making the decision to move."
Several workplaces in Australia are testing sit-stand work stations, van der Ploeg said -- a generally well-received initiative that may be a future option for other offices. "Try ways to break up your sitting and add in more standing or walking where possible," she suggested.
While the study uncovered an association between total sitting hours and death risk, it did not prove a cause-and-effect relationship.
The study was limited by the relatively short follow-up period of less than three years, experts said, which may have obscured undiagnosed health problems among participants that could have led to earlier death. Dr. David Friedman, chief of heart failure services at North Shore Plainview Hospital in Plainview, N.Y., said those who sit longer "tend to be sicker, have obesity issues and cardiovascular problems. Perhaps they're less ambulatory in the first place."
Van der Ploeg acknowledged these limitations and said more studies will need to replicate the findings and focus more on sitting's influence on developing conditions such as diabetes, cancer and heart disease.
"Studies that measure sitting time with activity monitors instead of questionnaires will also help build the evidence base," she said. "All these studies will further inform us of the exact relationship between sitting and health conditions, which ultimately will result in public health recommendations like we already have for physical activity."

Lent

Lent means many thing to many people.

I have never been of the belief that I give up something for a short period of time.

I have always been an all or nothing kind of fellow.

Through this season that so many people sacrifice I have done some mental exercise.

I have tried to think about things that are going on in my life and I have tried to really decipher for myself what is part of my life that makes me a better person and what might make me a bit more of a challenge.

As I have thought about this stuff over the last few weeks one thing that I have really tried to focus on is the need to be kind to others not select others but everyone.

As I have come to this realization it has been very interesting to encounter new challenges daily.

If you are tired of physically challenging yourself try on a few mental challenges as you head through the week!

Weekend!

Many people fear the weekend as bad food choices and temptations can become strong encounters.  I would say if you are looking at the weekend in this manner just flip your thought process.

You should have the most control over your time and choices on the weekend.  You need to remember socializing getting together with family and friends can have less to do with eating and drinking and more to do with visiting and spending quality time.

Shift your focus and things will fall into place for you!

Eat Less More Often

If you are stuck in weight loss or weight gain mode think about the intervals and quantities at which you eat.  Eating small portions every two hours is great.  When you starve yourself you will slow down your metabolism.  If you choose to eat frequently you will need to remember that every meal does not need to be ginormous.

Eat enough to get you to your next snack or meal.  If you eat every few hours you will be amazed at what you can get by eating for a meal.

When to work out?

There is a HUGE difference whether you are doing cardio or strngth training and whether you are trying to lose weight or bulk up.

Anyone that tries to tell yo one size fits all is blowing smoke.

Here are a few things to think about.

If you want to lose fat work out on an empty stomach as the cardio work out will go riht after your fat.  If you are trying to bulk up eat before you do cardio so you don't eat away muscle with your workout.

If you are strngth training make sure you are eating enough prtein to build and grow the muscle you are breaking down.

Goals

What is the key to a good goal?

Is it pie in the sky stretch for all you can stuff or is it to have something that you will achieve and then build on that with the next goal.  Most of us have heard that a goal should be specific, measurable, attainable, realistic and time bound.

That is a SMART goal.  All goals need to be SMART if you want to achieve success long term.  You may be stuck because you have set your sights too high.  Take a look at your goals and make the proper adjustments.

If you tell yourself you're gonna lose 20 pounds in a month, there's a good chance you'll get bummed out and quit when things don't go as planned. Set reasonable targets, and make small adjustments to start; then work your way up to bigger goals. Be realistic + make changes + stick with them = success!

How is 2012 going?

It is the time of year where people dedicated to health and fitness get tired of their routine or they get stuck in a rut.

If this is the case for you....switch up your eating routine or your work out regiment.

A switch in either or both of these will shock the system and jack your metabolim or workout progress.

If you feel like you are hitting a wall or you just can't get the scale to move or increase in your weights at the gym...switch things up to pop some muscle growth or drop some extra weight!

Don't get out smarted!

Many folks are out there throwing all type's of labels and claims on things.  You need to own your evel of understanding when it comes to nutrition.  A sandwich that is higher in calories but all natural protein and quality fiber is way better for you than a pack of 100 caorie jelly beans with no food value!  You need to get educated if you are going to play the calorie game you still need nutrition.

Buying the Hype

Some things have what's referred to as a health halo around them, meaning that they're perceived as being healthy even if they're not. Notorious food fakers include granola, smoothies, and restaurant salads. Sure, some are OK, but with so many super-caloric versions out there, you NEED to check the stats before you chew. This also goes for items marked "light" or "reduced-fat" -- just because something has fewer calories or less fat than standard fare, that doesn't automatically mean it's a good choice.

How do you regulate your hunger?

I will guarantee you it is not by starving yourself.

It is so important for you to eat every few hours.  The most comoon question I get asked is how in the world did you lose150Lbs. and how have you kept it off!  The answer is breakfast!  Eat early and eat healthy it will fuel your day!
Skipping Meals
It's a vicious cycle. You decide to skip a meal because you want to keep your daily calorie intake in check. Then you get hungry. REALLY hungry. Finally, you give in and wind up overeating, probably taking in more calories than if you'd simply stuck with three sensible meals in the first place. Start the day right -- do NOT skip breakfast! Eat a satisfying morning meal like eggs or oatmeal. Your body actually metabolizes food better when it's properly fueled, so fill 'er up!

Liquid Matters

Many of us can get so concerned with what we are eating we forget that people can consume 25-30% of their daily calories through liquids.

Think about what you are drinking instead of focusing on what you eat you may be shocked at your caloric intake.

Drinking Your Calories

While the occasional caloric beverage won't sink your ship, making sugar-sweetened drinks a regular part of your life can add hundreds of calories to your diet. A 12-oz. can of regular soda has about 150 calories; many fountain drinks contain as many as 32 oz. (We're looking at YOU, movie-theater soda cups!) If you need a flavored drink every now and then, have a low-cal or calorie-free one like Crystal Light or Coke Zero; click here for some naturally sweetened picks.

Sound familiar! This is the one and only key...I promise!

"On a Diet" or "Off a Diet"

How many times have you heard (or used) the old "I'll start a diet on Monday" excuse? The concept of being either ON or OFF the eating-right wagon can be pretty self-defeating -- there IS a middle ground! Think of eating smart as a lifestyle adjustment, and go into it knowing that celebrations and indulgences are part of life. So give yourself some wiggle room. If you eat sensibly 80 percent of the time and less sensibly the other 20 percent, you'll still be on the right track.

If you can buy into this you will win for life!

You own your choices!

I have been away in meetings and the password was not available for remote posts so my apologies to all!

That being said any and all choices we make are ultimatley ours.

I have been in meeting this week and most of the food is catered.

The planning team was told they had to have all "healthy" food choices.  That was a very interesting statement so i asked them about it.  They went on to explain that the people in charge did not want the temptation of cookies etc. around.  For me if it isn't there it is not an option but at the ned of the day whether things are around or not you have to decide for yourself what you will and won't do.

Whether someone only provides you good or healthy options in our society other options will be prevalent everywhere.  You are going to decide what you will and won't do and when you will or won't do that stuff.

Once people come to grip with the thought of owning their future they will ultimately decide what they want there future to be and make the proper decision to get there.

Decide where you want to end up and then put a plan in place to get there!

How are you doing?

Personally, how are you doing this year?  We are only a few months in but a few months can a life make!

It is such a tough road...I was out to dinner last night with my wife and a firend and more of my old vices were thrown at me than I knew what to do with.  I fought through it and I did not give in but it helped me remember that around each and every corner temtation awaits.

If you are not steadfast in your conviction and your lifestyle this earth place is a tough place to be!

No worries though my friends if you care about your future and you buy in to an 80-20 strategy you always have a reward or good experience around the corner.

If you take the right approach you can do it just like I have!

Rest

Man yof you know I work with teenage kids on Sunday morning's and this morning we discussed the need for rest.

Not working on a hobby or talking on the phone.  Not really even in relation to sleep we discussed true rest and the need your body and mind have for rest.

If you have been running every which way try and find time in your day to be still.

Sit back and clear your mind get some quality rest.

You will be amazed at how it can impact you mentally and physically.

Give it a try and let me know how it goes!

Daily rest is very healthy!