We need to take control of our health! Listen to Dr. DuBois here briefly talk about what we need to do!
Just about everyone I have trained and discussed how they eat tell me the same thing, “I eat heathy and get plenty of fruits and vegetables”. Usually, as we continue to talk, the truth comes out. Like many people in this country, they eat a banana, and maybe an apple, along with a lettuce leaf on their sandwich. This isn’t close to the 9-13 servings we need, especially if we are active and exercise on a regular basis.
I don’t think anyone is trying to be dishonest about it, they simply don’t think about their food and they only remember the good things. The reality is it is a challenge to get the servings we need for a number of reasons. One is that for many, they only like certain foods and will only eat a small variety. While it is good to have an apple a day, we really need more that that. Another reason is the nutritional value of food today is not what it use to be. This is because of how early food is harvested and the nutrients in the soil can be depleted, which in turn depletes the nutrition in the food. This means we may need to eat even more! It does get to be a challenge.
I have been sharing Juice Plus for 13 years. This has been around for 20 plus years and has 34 published studies, independent and peer reviewed. You won’t find anything like it on the market! Juice Plus is the whole food and the research shows that it is absorbed in our bodies. This is something that isolated vitamins don’t do as our bodies recognize the whole food, not just isolated parts of it. The breadth of research also shows it affects our health is so many ways! What this means is we can bridge that gap between what we should eat and what we actually eat! We definitely need to eat a healthy diet and get as many fruits and vegetables in our bodies as we can. Juice Plus is there to help us along the way!
Until next time…
This has become the mantra of almost everyone who has started a weight loss program and sees good results right away. You lose a few pounds quickly so it must be water weight. While it is true that there may be some water weight loss, I wouldn’t attribute it all to water, and I see this as a sign of good things to come!
When we reduce our intake of calories, our bodies need to get energy from somewhere, which in turn can release stored up water. While this may not be the fat loss that we are looking for, it is good. Also, some of the foods we cut out when reducing our calories could be causing us to retain water, such as salty snacks. These changes in food sources, as it does reduce sodium, also will help to get us to losing fat weight as we are making better choices.
When you take it step by step, and very simplified, we have to get past the water weight in order to get to the fat weight. Don’t let anyone discourage you when they say your initial weight loss is just water. It may be water but as your body adjust to the changes you are making you will see the weight loss that you desire!
Until next time…
Doing sprints is a great way to burn extra calories and builds strong legs when done on your exercise bike!
This is something that is talked about when people change a lifestyle and see immediate results. It has come up with me this past week as I have been working with groups do a 10 day Shred. Can weight loss happen too fast?
Weight loss isn’t going to happen the same from person to person as a lot of factors play into this. When someone has a lot of weight to lose, they can see a rapid loss especially when they cut out bad habits and replace them with good.
We don’t realize how simple changes can reap such big rewards! When we make that decision to really cut out a number of bad habits, those results will become greater very fast! Not everyone can make multiple changes and keep up with them. Some have to simply do one at a time. What everyone has to remember is that no matter who we are, we all have to watch our sugar intake, cut out processed foods, limit caffeine, cut out dairy as much as possible and limit alcohol if we truly want to be healthy and have a healthy weight. That, along with daily exercise and you will be unstoppable!
Anytime you start a weight loss program, you have to have an exit strategy on what you are going to do after you lose or, most likely, you are going to go back to bad habits. There is nothing more demotivating than working hard to lose weight just to gain it all back. You may cut alcohol out, for example, but go back to having a beer on occasion. That won’t ruin everything. If your diet consisted of a pastry every morning and you cut that out, that is something you want to keep away from for a long time! Once that weight is off doesn’t mean that you are finished!
Until next time…
I think it is very interesting what has gone on in the fitness industry in the past 15-20 years. I’m sure it has been building for a longer period of time but has really taken affect recently. If you are on Twitter or Facebook you would think that in order to exercise properly, you have to go all out every time and be extremely sore the next day. You should fear “leg day” because, not only will you collapse after your workout, you won’t be able to walk for a week. If you don’t have rippling muscles you simply aren’t doing enough.
Then we have what is going on with much of this country that is leading to a serious health crisis. Poor eating habits and no exercise at all. This, obviously, leads to obesity and illness. I can understand why someone who is out of shape and has a long way to go to be fit would stay away from the gym. Even shows like The Biggest Loser are, in my opinion, a detriment to helping those who need the help the most. They look at those shows and think, “there is no way I can do that so I won’t do anything”.
One thing I have preached for a long time is that getting to that middle ground of extreme exercise and couch potato is what will get us out of the health crisis. I have always been an advocate of challenging yourself when you do a workout. When we lift weights, we need to lift heavy enough that we feel the muscle work and have a little soreness the next day. We need to get our HR up high enough to burn more calories and make the heart stronger. When we get those people who think they can’t go extreme to get moving and start to see results, they will gain confidence and become healthier. It doesn’t happen overnight but you can start to see changes quickly.
I’m certainly not bashing extreme exercise. If that is someones cup of tea, more power to you! I simply don’t think everyone has to take that path to be healthy.
Until next time…
This is one of those questions that clients always ask, and the response isn’t as easy as just throwing out a number and saying “go for it!”
When someone is new to exercise, my answer to what dumbbell they need to grab is typically, lets go light, we can always add weight if it is too easy. I’m one to err on the side of caution, especially with new people. The reason is if I try to guess a heavier weight for them and overestimate the amount, they could get injured and be set back in their fitness goals. As I said, you can always add weight, however it might be too late if you guess too high.
For those who have been working out for a while, some trainers try to go with the mantra of bench pressing your body weight. Even with those who are veterans of the gym, putting a simple number to that isn’t responsible. Everyone has different goals and, more importantly, we all have different strength capacities. I tend to stress more that we need to challenge our muscles with the weight. This is going to be different with almost everyone. Two men, same age and weight most likely will have a different amount of weight that challenges them. By challenging I mean you should feel your muscle working by that 10-12 repetition. Typically, if you get to the 20 rep mark and can still keep going, the weight is most likely too light for you. To get stronger we do need to push it with heavier weights. Again, err on the side of caution and go up in small increments. You can’t rush strength, it takes consistency!
Until next time…
In case you haven’t heard, we have a health crisis in this country. The problem, as I see it, is that everyone wants to focus on how to get healthcare (sickcare) at an affordable rate. I shouldn’t say it is a “problem” as we do need healthcare, but what we really need to focus on is how to get people to take responsibility for their health and implement simple changes that can make a big difference down the road.
So many times we get caught up in extremes. We lead a sedentary life, eat a poor diet and decide we are going to change every bad habit at once and get to the gym every day. What usually happens with this is burnout and the thought that we can’t keep that pace up the rest of our lives. There is no reason to make all the changes at the same time but we do need to take responsibility. We find it is easier to make one change at a time, it becomes part of our life and then move to another. Exercise should be started off 2-3 days a week to get it into your schedule and then add from there.
This is a journey, not a get fit quick deal. The simple act of going out for a walk if you are not normally active, can have such a positive impact on your health! The same would be true by changing an afternoon snack from a candy bar to an apple. Simple changes, big rewards, take responsibility!
Until next time…