For some, cardio is the, most exciting, most terrific, most super-duper form of exercise. For others it's a close second to bare-feet on hot asphalt. I would classify myself as one of the "others". I don't enjoy cardio; rather I see it as a necessary chore...like cleaning the bathroom. I'm satisfied, and feel good, when it's finished...but I bitch and moan while engaged in the activity.
It's not the work that bothers me so much, it's the tedium (As an aside, I much enjoy outdoor activity...see "12 minutes 100 calories...outdoor work is much less tedious). Sitting, or standing, on a machine that doesn't really seem to get you anywhere for 30 minutes...45 minutes...an hour...is a task I find excruciating. Especially if the TV's are small, or there are no good magazines, or the gym is empty, or the gym is hot, or - in true sorcerer's form - any of the other thousand reasons I conjure from thin air through a combination of bitching, whining, and complaining, and even a little magic. In an effort to avoid this excruciating, vise-grip of a chore (that some out there actually enjoy, or even call "fun"), I devised a plan.
During one particularly hot day in the gym, a day in which I found myself harboring particularly hard feelings towards "cardio" was the day I decided to take a stand. On this day, I decided I was finished working for cardio...I'm going to make cardio work for me! Ok, ok...fair enough no matter what, cardio is working for me; conditioning my heart, preventing bone-density loss, fighting free-radicals, burning fat, chewing calories...but I wanted to make this chore a little less horrible.
On this day I squared off against my nemesis. I found myself standing in the middle of the gym, leering-solidly at the rows of cardio equipment. Row upon row of machines stood quietly, baiting me, stoking my ire. How badly I wanted to 180 for the door...how badly my muscles ached to spend time with my favorite friend...free-weights. But no...I refused to let those stoic bastards win...I refused to walk away without making them work as hard as I planned to.
I counted the types of machines...six (rower, bike, elliptical, stair-master, step-mill, tread-mill). I planned on spending 30 minutes on one of them, no more, no less. I thought to myself, if I spend only 30 minutes on one machine, the other five will laugh at my misery without actually any work themselves.
Like the dawning of a millennium, an idea slowly crept into my mind (in reality it was much less dramatic and theatrical, and much more mundane and stereotypical...the idea just "popped in" like a light-bulb going off...but for dramatic effect, we'll stick with the millennium prose). What if I used ALL six types of machines? What if I made each one work like they made me work? It was settled, all six it was. But wait, I can't spend 30 minutes on each one....I can't even spend 10 minutes on each one (this would be far more time than I was willing to commit). But I could spend five on each one...as long as it all shook out to 30 total minutes. That's when I came up with six minutes, five minutes, four minutes, four minutes, five minutes, six minutes - right on down the line.
The time flew by. Before I knew it, the timer ticked down the last ten seconds and I was off to the next machine. The tedium was broken, the boredom tackled. I had won, I beat those machines. No more did they stand there, an air of superiority surrounding them. I had broken their will. Yes, I had to put forth effort...but so did they! Check-mate my good friends. I had won the battle.
In the time that's elapsed since starting this scheme I've come to learn the true physiological benefits of such work. By jumping around you're guaranteeing a more balanced, well-rounded cardio routine. For example, running is hamstring intensive, while stepping is quadriceps intensive; rowing works both upper and lower body burning more fat in less time; the elliptical allows you to vary the targeted muscle groups. This scheme gives a more intense, more effective workout in less time. And with this, I had won the war.
Like I said, for some cardio is a close second to bare-feet on hot asphalt...how will you win your war?
--BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main-Line In Home Personal Training, Yoga, Nutrition and Corporate Health and Wellness
Wednesday, August 6, 2008
Wednesday, July 30, 2008
Are you in control?
I’ve been exhausted the past few weeks, and I finally took it under control. This exhaustion was a combination of long days, early mornings, and poor sleep. Usually a combination of these, but not all, three. However, the past few weeks it had been all three. A few extra hours at work, a client needs an extra session, another client needs an earlier session, the car needs an oil change…on and on it goes.
I’ve always told others, all I need is an hour in the gym and eight in the bed; the rest are “yours”. Who “yours” is referring to varies; clients, friends, professors, employers. The question is, when do you sacrifice, and what do you sacrifice? Should I sleep less? Exercise less? Work less? Over those few weeks, as things got a bit more hectic, during the periods of mindless activity I considered, pondered, ruminated, and marinated over the problem.
What should drop by the wayside? It wasn’t until a recent conversation that it struck me…nothing should drop by the wayside. We don’t need to choose, shorten, or forget. We need to prioritize. A common use of prioritize is to put everything on a list from important to unimportant and check off these items starting at the top. But, “prioritize” doesn’t need to be important versus unimportant; how about dependent and independent?
The ability to work hard for long hours is dependent on high energy levels. High energy levels are dependent on a good night’s sleep. A good night’s sleep is (in part) dependent on your fitness level. The one, independent factor in all of this is clean eating. This entire cycle starts with clean eating.
In truth and reality even the cleanest diet can’t make up for only four hours in the sack. But it can help. Clean eating will provide your body with the necessary energy to sustain intense work, intense exercise, and an intense life.
My diet was already clean, but I needed to make some adjustments. I moved some things around, depending on the needs of the day, to assure my energy needs were met. On the days I worked out late in the afternoon, I ate more carbohydrates in the early afternoon. On the shorter, rest days, I ate heavy to light; finishing my day with a lighter meal. By the second day I felt better, more energized at the right times.
I’d still love a nap. Hell, I wake up wanting a nap. No matter what happens in my life, I’ll always welcome a good nap. And not that “whoops, I fell asleep on the couch” or “uh oh, dozed off waiting at a red light” nap. I mean the high quality, under the covers, shades drawn; all is quiet, “I’ve been planning this ALL day” nap…yeah, now that’s what I’m talkin’ about.
So, like I said...I’d been exhausted these past few weeks, until just recently. How will you take control?
--BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main-Line In Home Personal Training, Yoga, Nutrition and Corporate Health and Wellness
I’ve always told others, all I need is an hour in the gym and eight in the bed; the rest are “yours”. Who “yours” is referring to varies; clients, friends, professors, employers. The question is, when do you sacrifice, and what do you sacrifice? Should I sleep less? Exercise less? Work less? Over those few weeks, as things got a bit more hectic, during the periods of mindless activity I considered, pondered, ruminated, and marinated over the problem.
What should drop by the wayside? It wasn’t until a recent conversation that it struck me…nothing should drop by the wayside. We don’t need to choose, shorten, or forget. We need to prioritize. A common use of prioritize is to put everything on a list from important to unimportant and check off these items starting at the top. But, “prioritize” doesn’t need to be important versus unimportant; how about dependent and independent?
The ability to work hard for long hours is dependent on high energy levels. High energy levels are dependent on a good night’s sleep. A good night’s sleep is (in part) dependent on your fitness level. The one, independent factor in all of this is clean eating. This entire cycle starts with clean eating.
In truth and reality even the cleanest diet can’t make up for only four hours in the sack. But it can help. Clean eating will provide your body with the necessary energy to sustain intense work, intense exercise, and an intense life.
My diet was already clean, but I needed to make some adjustments. I moved some things around, depending on the needs of the day, to assure my energy needs were met. On the days I worked out late in the afternoon, I ate more carbohydrates in the early afternoon. On the shorter, rest days, I ate heavy to light; finishing my day with a lighter meal. By the second day I felt better, more energized at the right times.
I’d still love a nap. Hell, I wake up wanting a nap. No matter what happens in my life, I’ll always welcome a good nap. And not that “whoops, I fell asleep on the couch” or “uh oh, dozed off waiting at a red light” nap. I mean the high quality, under the covers, shades drawn; all is quiet, “I’ve been planning this ALL day” nap…yeah, now that’s what I’m talkin’ about.
So, like I said...I’d been exhausted these past few weeks, until just recently. How will you take control?
--BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main-Line In Home Personal Training, Yoga, Nutrition and Corporate Health and Wellness
Monday, July 28, 2008
12 minutes 100 calories
When was the last time you played kickball? I'm guessing you can't answer that question, and up until last Thursday...neither could I. Now, go ahead and ask me again (when was the last time you played kickball?). My answer - Last Thursday!
Admittedly, I am a creature of compulsion. I love hiking, running, biking, outdoor activities in general. But the compulsive side of me mandates I stick to a relatively routine exercise schedule. By routine, I refer only to regular workouts, based on a loose structure; almost all occur in the gym. From weight training, to cardio, to stretching, to Kung Fu. Most of it occurs in the gym.
Too often I limit myself to the cardio equipment in the gym. This is against my better judgment, outdoor activity is superior...no arguments, no questions. I just find that little calorie counter helpful, and satisfying to that compulsive little guy that sits inside my head. So as a side note...get outside and do your workouts! However, when I do exercise outside I find it far more enjoyable and satisfying. I even found a little Google gadget (Search "google pedometer" on google) that I can use to measure my distance traveled, enter my weight, and calculate calories burned.
To that end, I joined a kickball team. Deciding last week to make kickball my cardio for the day. I played hard. Some of the other players took a more recreational view of the game sipping on some beer, and enjoying the summer evening. I chose to view this as an all-out, full-throttle, battle royale between me and myself. I sprinted hard from base to base, I fielded fast, I kicked with force. I did not want to win, nor did I necessarily care to lose...but I definitely wanted to burn calories and fat. I had no idea how many calories I would expend, how much fat I would burn, or even how I might feel the following morning as I arose.
Take a fast-forward with me from Thursday evening to Friday morning. I can barely stand up. I can't cross my legs to tie my shoes, rising from a chair takes a combination of sheer determination and a rather audible grunt. The soreness in my legs and core is an excruciating, yet welcome, reminder of the previous evening's battle.
I had become so focused on quantifiable results, calories burned, minutes spent sprinting, repetitions completed, total weight moved, that I forgot what it was to really enjoy my fitness quest. To be fair, I love weight training...cardio a little less; but I had genuinely forgotten how fun a child's game could be. The soreness weaseled its way around, to those muscles you can only use when you're outside the gym, outside that contained universe. It lasted for days.
It wasn't until Sunday afternoon, during a perfunctory flip of the pages in an exercise magazine, that my eyes picked up on a small factoid: "12 minutes 100 calories...Kickball". As if divinity swept my fingers across dozens of other pages, only to rest on one line, of one page. Thinking back, we had played for hours. Excitement tingled across my teeth.
I went for a hike-walk yesterday, rather than to the treadmill. The compulsive little guy in my head is a bit quieter now.
Like I said...When was the last time you played kickball?
--BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main-Line In Home Personal Training, Yoga, Nutrition and Corporate Health and Wellness
Admittedly, I am a creature of compulsion. I love hiking, running, biking, outdoor activities in general. But the compulsive side of me mandates I stick to a relatively routine exercise schedule. By routine, I refer only to regular workouts, based on a loose structure; almost all occur in the gym. From weight training, to cardio, to stretching, to Kung Fu. Most of it occurs in the gym.
Too often I limit myself to the cardio equipment in the gym. This is against my better judgment, outdoor activity is superior...no arguments, no questions. I just find that little calorie counter helpful, and satisfying to that compulsive little guy that sits inside my head. So as a side note...get outside and do your workouts! However, when I do exercise outside I find it far more enjoyable and satisfying. I even found a little Google gadget (Search "google pedometer" on google) that I can use to measure my distance traveled, enter my weight, and calculate calories burned.
To that end, I joined a kickball team. Deciding last week to make kickball my cardio for the day. I played hard. Some of the other players took a more recreational view of the game sipping on some beer, and enjoying the summer evening. I chose to view this as an all-out, full-throttle, battle royale between me and myself. I sprinted hard from base to base, I fielded fast, I kicked with force. I did not want to win, nor did I necessarily care to lose...but I definitely wanted to burn calories and fat. I had no idea how many calories I would expend, how much fat I would burn, or even how I might feel the following morning as I arose.
Take a fast-forward with me from Thursday evening to Friday morning. I can barely stand up. I can't cross my legs to tie my shoes, rising from a chair takes a combination of sheer determination and a rather audible grunt. The soreness in my legs and core is an excruciating, yet welcome, reminder of the previous evening's battle.
I had become so focused on quantifiable results, calories burned, minutes spent sprinting, repetitions completed, total weight moved, that I forgot what it was to really enjoy my fitness quest. To be fair, I love weight training...cardio a little less; but I had genuinely forgotten how fun a child's game could be. The soreness weaseled its way around, to those muscles you can only use when you're outside the gym, outside that contained universe. It lasted for days.
It wasn't until Sunday afternoon, during a perfunctory flip of the pages in an exercise magazine, that my eyes picked up on a small factoid: "12 minutes 100 calories...Kickball". As if divinity swept my fingers across dozens of other pages, only to rest on one line, of one page. Thinking back, we had played for hours. Excitement tingled across my teeth.
I went for a hike-walk yesterday, rather than to the treadmill. The compulsive little guy in my head is a bit quieter now.
Like I said...When was the last time you played kickball?
--BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main-Line In Home Personal Training, Yoga, Nutrition and Corporate Health and Wellness
Saturday, July 19, 2008
Do fitness and travel really mix?
Right now I'm sitting in the lobby of the Quality Inn in Hermitage, PA (about an hour north of Pittsburgh). My Fiance and I have traveled here for the wedding of a very close friend, a wedding Stefanie is a bridesmaid for.
So, while Stef is off getting her hair and nails done, I've been left to fend for myself in a small town...where I feel like I (but most likely don't) stick out like a sore thumb.
In the days leading up to this trip I began formulating my exercise and nutritional plan. I started with the hotel website. Here I found the hotel offers a small workout room, and free breakfast; which was a nice relief.
I also found pictures of the fitness room. It was very limited, but included a few pieces of cardio equipment, a functional universal training machine, and of course my favorite piece of equipment...the ground.
As I examined the fitness room, I put together an outline of what I planned to do there. The exercises, the order, etc. I then looked at the "free breakfast" menu: Cheesy eggs, bacon, and potatoes. Not the healthiest choice. But the key to all of this is that I can control what goes into my body. So I decided on 1 scoop of eggs, 2 pieces of bacon, and a small helping of potatoes; to jump start the day.
This brings us to our travel day (Friday). I woke up early, for a quick dose of cardio. So many reasons for this. First, it's very relaxing to the muscles, which makes flying easier. Second, I wasn't sure if I would get a workout in on Friday, so I figured I would get something small in. I followed that by a normal, well balanced breakfast and a lot of water (ALWAYS drink a lot of water before flying...it staves off germs and viruses that are circulating in the airplane environment).
As I finished packing, I went through my kitchen and pulled foods that travel easily, are full of fiber and protein, and are easy to eat. The fiber and protein will help keep me full, so I can go longer between fill ups. These snacks included trail mix, protein bars, apples, and some dietary supplements (Such as pre-mixed, single serving protein shakes).
When we arrived at the gate I took a quick walk around the terminal to locate some nutritious options. The goal here is save your packed food for the true emergencies. I ordered an egg and cheese on whole wheat. Not the greatest of choices, but full of protein, and some relatively good carbs.
Upon arrival at the hotel, my first question was "Is there a gym I can get a day pass for". Even though there is a fitness room at the hotel, a real gym is always a better choice. Turns out there is a YMCA about 2 miles from the hotel. After we settled into our hotel room, I drove to the Y, paid for a day pass, and off we went to wedding events.
The benefit of having planned my workouts helped me even though I was at a full gym. I still followed the basic outline. I spent little time wandering around looking for familiar equipment; rather I had planned on doing basic activities that utilize the equipment EVERY gym has (Dumbbells, Bench Press, Rows, etc).
Now, here I sit, in the hotel lobby...my stomach is rumbling. Time to hit the local diner, and see what healthy choices I can make there. Who doesn't love a challenge, right?
--BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main-Line In Home Personal Training, Yoga, Nutrition and Corporate Health and Wellness
So, while Stef is off getting her hair and nails done, I've been left to fend for myself in a small town...where I feel like I (but most likely don't) stick out like a sore thumb.
In the days leading up to this trip I began formulating my exercise and nutritional plan. I started with the hotel website. Here I found the hotel offers a small workout room, and free breakfast; which was a nice relief.
I also found pictures of the fitness room. It was very limited, but included a few pieces of cardio equipment, a functional universal training machine, and of course my favorite piece of equipment...the ground.
As I examined the fitness room, I put together an outline of what I planned to do there. The exercises, the order, etc. I then looked at the "free breakfast" menu: Cheesy eggs, bacon, and potatoes. Not the healthiest choice. But the key to all of this is that I can control what goes into my body. So I decided on 1 scoop of eggs, 2 pieces of bacon, and a small helping of potatoes; to jump start the day.
This brings us to our travel day (Friday). I woke up early, for a quick dose of cardio. So many reasons for this. First, it's very relaxing to the muscles, which makes flying easier. Second, I wasn't sure if I would get a workout in on Friday, so I figured I would get something small in. I followed that by a normal, well balanced breakfast and a lot of water (ALWAYS drink a lot of water before flying...it staves off germs and viruses that are circulating in the airplane environment).
As I finished packing, I went through my kitchen and pulled foods that travel easily, are full of fiber and protein, and are easy to eat. The fiber and protein will help keep me full, so I can go longer between fill ups. These snacks included trail mix, protein bars, apples, and some dietary supplements (Such as pre-mixed, single serving protein shakes).
When we arrived at the gate I took a quick walk around the terminal to locate some nutritious options. The goal here is save your packed food for the true emergencies. I ordered an egg and cheese on whole wheat. Not the greatest of choices, but full of protein, and some relatively good carbs.
Upon arrival at the hotel, my first question was "Is there a gym I can get a day pass for". Even though there is a fitness room at the hotel, a real gym is always a better choice. Turns out there is a YMCA about 2 miles from the hotel. After we settled into our hotel room, I drove to the Y, paid for a day pass, and off we went to wedding events.
The benefit of having planned my workouts helped me even though I was at a full gym. I still followed the basic outline. I spent little time wandering around looking for familiar equipment; rather I had planned on doing basic activities that utilize the equipment EVERY gym has (Dumbbells, Bench Press, Rows, etc).
Now, here I sit, in the hotel lobby...my stomach is rumbling. Time to hit the local diner, and see what healthy choices I can make there. Who doesn't love a challenge, right?
--BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main-Line In Home Personal Training, Yoga, Nutrition and Corporate Health and Wellness
Saturday, July 5, 2008
Sumer Barbeques= weight gain, or does it?
The summer time finds us all going to weekend barbeque's at friends, dinner's out, picnics, and vacations. It's so hard to eat well at these events...or is it?
I'd like to provide all of you with a few quick tips on how to eat clean, but still enjoy yourself where-ever you are.
Alcohol:
First, we all know alcohol is nutritionally void. But that never seems to keep people from imbibing. So, rather than give it up...why not make some smart choices?
The easiest is switching to light beer which can save between 30 and 60 calories per bottle. That doesn't seem like much, but consider someone who drinks 4 or 5 beers over the course of an evening; the switch to light beer could save as much as 300 calories (the same as about a half hour of jogging on the treadmill).
Rather than drinking wine, shoot for a white wine spritzer. By mixing a half a glass of wine with seltzer, you'll save around 30 calories.
Avoid frozen drinks like margaritas. These are ALL sugar, with hundreds of calories.
Choose liquor on the rocks, or splashed with tonic, rather than mixed with tonic. You'll save dozens of calories here.
Food Choices:
Picnics and barbecue's are havens for sugar, lard, and refined carbohydrates. From the frozen burgers, to the white buns, to the desert table...you might think it impossible to find a healthful meal. It's easier than you think.
First, avoid the buns. These have virtually no nutritional value. Choose to eat your protein's with a knife and fork. If possible, choose the grilled chicken, if no chicken go for steak, if no steak go for the burger. You should make your last choice the hot dog.
Second, avoid mayonnaise and side-dishes. Macaroni salad, potato salad, and cole-slaw (all picnic staples) are based in mayo. Mayo terrible for you; nothing more than cholesterol and fat.
Third, hit the vegetable platters and fruit platters. Stock up on all the veggies and fruit you can eat, while avoiding the ranch or blue cheese dips.
Last, exercise ALL possible restraint and AVOID THE DESERTS! Hit the fruit for a second helping. Desert is the killer, they're often a perfect storm of fat, carbs, and calories.
I know it's a holiday weekend...I wanted to keep this short.
Every time you reach for something you know you shouldn't eat, look down at your shoulder. I'll be sitting there...don't cheat yourself, make good choices. Trust me, you'll love yourself for it in the morning.
All the best,
BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main-Line In Home Personal Training, Yoga, Nutrition and Corporate Health and Wellness
I'd like to provide all of you with a few quick tips on how to eat clean, but still enjoy yourself where-ever you are.
Alcohol:
First, we all know alcohol is nutritionally void. But that never seems to keep people from imbibing. So, rather than give it up...why not make some smart choices?
The easiest is switching to light beer which can save between 30 and 60 calories per bottle. That doesn't seem like much, but consider someone who drinks 4 or 5 beers over the course of an evening; the switch to light beer could save as much as 300 calories (the same as about a half hour of jogging on the treadmill).
Rather than drinking wine, shoot for a white wine spritzer. By mixing a half a glass of wine with seltzer, you'll save around 30 calories.
Avoid frozen drinks like margaritas. These are ALL sugar, with hundreds of calories.
Choose liquor on the rocks, or splashed with tonic, rather than mixed with tonic. You'll save dozens of calories here.
Food Choices:
Picnics and barbecue's are havens for sugar, lard, and refined carbohydrates. From the frozen burgers, to the white buns, to the desert table...you might think it impossible to find a healthful meal. It's easier than you think.
First, avoid the buns. These have virtually no nutritional value. Choose to eat your protein's with a knife and fork. If possible, choose the grilled chicken, if no chicken go for steak, if no steak go for the burger. You should make your last choice the hot dog.
Second, avoid mayonnaise and side-dishes. Macaroni salad, potato salad, and cole-slaw (all picnic staples) are based in mayo. Mayo terrible for you; nothing more than cholesterol and fat.
Third, hit the vegetable platters and fruit platters. Stock up on all the veggies and fruit you can eat, while avoiding the ranch or blue cheese dips.
Last, exercise ALL possible restraint and AVOID THE DESERTS! Hit the fruit for a second helping. Desert is the killer, they're often a perfect storm of fat, carbs, and calories.
I know it's a holiday weekend...I wanted to keep this short.
Every time you reach for something you know you shouldn't eat, look down at your shoulder. I'll be sitting there...don't cheat yourself, make good choices. Trust me, you'll love yourself for it in the morning.
All the best,
BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main-Line In Home Personal Training, Yoga, Nutrition and Corporate Health and Wellness
Saturday, June 7, 2008
The path to change...one step at a time.
Changes are hard, but not impossible. Especially when those changes are designed to create a new, or better, you.
I was speaking with a new client about changing her diet, and her family's diet. Right now it's fast food. Not because they can't afford good food, not because they don't know how bad it is, but because they don't have the time to prepare balanced and nutritious meals.
As we talked, I realized this client was overwhelmed with ALL the changes she needed to make. From soda, to white bread, to fried foods, to pastas and potatoes...there is so much information to take in. This daunting task proved too overwhelming for her; so we settled on step-by-step plan.
Rather than sit there and give her a list of changes she needs to make, we wrote up a schedule together
Rather than change her shopping habits and eating habits overnight, we designed a tiered framework for this massive lifestyle change. For each week we listed something small (but nutritionally poor) to remove from her diet. For each month we listed a much larger lifestyle change.
The small items were addressed first. During week one of June soda was out, in exchange for water and diet iced tea. The next week white bread was out, in exchange for high quality whole grain breads. The third week of June, white potatoes were out, in exchange for sweet potatoes. The last week chocolate disappeared in exchange for fruit.
The larger item was McDonalds. Starting in June the family no longer ate at McDonalds. Rather than going to McDonalds, the Subway (which happened to be 1 block away from the neighborhood McDonalds) became the alternative.
June is the furthest out we scheduled. During the last week of the month, we'll conduct another planning meeting to develop July's plan for changing and switching.
These small steps make something so daunting, so far away, seem reachable. Lifestyle change is the same as anything else; a new job, buying a house, moving away, even starting your day. Everything is one step at a time.
So, like I said...Changes are hard...but not impossible.
--BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main-Line In Home Personal Training, Yoga, Nutrition and Corporate Health and Wellness
I was speaking with a new client about changing her diet, and her family's diet. Right now it's fast food. Not because they can't afford good food, not because they don't know how bad it is, but because they don't have the time to prepare balanced and nutritious meals.
As we talked, I realized this client was overwhelmed with ALL the changes she needed to make. From soda, to white bread, to fried foods, to pastas and potatoes...there is so much information to take in. This daunting task proved too overwhelming for her; so we settled on step-by-step plan.
Rather than sit there and give her a list of changes she needs to make, we wrote up a schedule together
Rather than change her shopping habits and eating habits overnight, we designed a tiered framework for this massive lifestyle change. For each week we listed something small (but nutritionally poor) to remove from her diet. For each month we listed a much larger lifestyle change.
The small items were addressed first. During week one of June soda was out, in exchange for water and diet iced tea. The next week white bread was out, in exchange for high quality whole grain breads. The third week of June, white potatoes were out, in exchange for sweet potatoes. The last week chocolate disappeared in exchange for fruit.
The larger item was McDonalds. Starting in June the family no longer ate at McDonalds. Rather than going to McDonalds, the Subway (which happened to be 1 block away from the neighborhood McDonalds) became the alternative.
June is the furthest out we scheduled. During the last week of the month, we'll conduct another planning meeting to develop July's plan for changing and switching.
These small steps make something so daunting, so far away, seem reachable. Lifestyle change is the same as anything else; a new job, buying a house, moving away, even starting your day. Everything is one step at a time.
So, like I said...Changes are hard...but not impossible.
--BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main-Line In Home Personal Training, Yoga, Nutrition and Corporate Health and Wellness
Monday, June 2, 2008
Bee pollen...this got me thinking
The other day, Stefanie (my girlfriend) and I were talking. Stef asked me about the supplement bee pollen as she discussed the latest article in her favorite fitness magazine. Apparently many of the contributing writers, models, and authors include bee pollen in their diets. Stef's question struck me, as much as it impressed me. Stef was reading about how great bee pollen is, but realized that no one really said what exactly bee pollen was so good at doing. Just to let you know, this article is not about the benefits of bee pollen (which are MANY!), rather I thought I'd take the opportunity to discuss supplements in general.
So many people out there frequent GNC, or Vitamin Shoppe, or other nutrition outlets. These same consumers purchase all kinds of vitamins, minerals, chemicals, supplements, and homeopathic remedies. Whether each individual actually knows why they take what they take is beyond me...but I am willing to bet that a good number take one pill or the other because they read about it, heard about it, or were told about it. Don't get me wrong, this is a great way to expand your knowledge base and enhance your own wellness, but take the time to really look into what it is that you're putting into your body.
For example, many are unaware of the difference between regular and standardized supplements. A standardized supplement will contain the same percentage of that supplement across every pill and every bottle, while regular supplements may not contain the same level of consistency.
Perhaps you're taking "anti-oxidants", and most know that "anti-oxidants" tend to aide in the prevention of cancer. Ask yourself if you know how they aide in this prevention. Anti-oxidants provide a barrier to free-radicals which cause oxidation of the cells. It is this oxidation that may lead to cancer and other problems.
My goal in writing this isn't to expound the benefits of anti-oxidants or bee pollen. I want everyone to question why you're taking one supplement over another, or this pill or that pill. Chances are there's a great reason, and the supplement is doing wonderful things for you. Just ask questions, not to doubt anything, but to learn everything. Let's go back to GI Joe (The Real American Hero)...Knowing is half the battle.
-BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main-Line In Home Personal Training, Yoga, Nutrition and Corporate Health and Wellness
So many people out there frequent GNC, or Vitamin Shoppe, or other nutrition outlets. These same consumers purchase all kinds of vitamins, minerals, chemicals, supplements, and homeopathic remedies. Whether each individual actually knows why they take what they take is beyond me...but I am willing to bet that a good number take one pill or the other because they read about it, heard about it, or were told about it. Don't get me wrong, this is a great way to expand your knowledge base and enhance your own wellness, but take the time to really look into what it is that you're putting into your body.
For example, many are unaware of the difference between regular and standardized supplements. A standardized supplement will contain the same percentage of that supplement across every pill and every bottle, while regular supplements may not contain the same level of consistency.
Perhaps you're taking "anti-oxidants", and most know that "anti-oxidants" tend to aide in the prevention of cancer. Ask yourself if you know how they aide in this prevention. Anti-oxidants provide a barrier to free-radicals which cause oxidation of the cells. It is this oxidation that may lead to cancer and other problems.
My goal in writing this isn't to expound the benefits of anti-oxidants or bee pollen. I want everyone to question why you're taking one supplement over another, or this pill or that pill. Chances are there's a great reason, and the supplement is doing wonderful things for you. Just ask questions, not to doubt anything, but to learn everything. Let's go back to GI Joe (The Real American Hero)...Knowing is half the battle.
-BA
Fit2You Fitness, LLC
www.fit2youfitness.com
Philadelphia and Main-Line In Home Personal Training, Yoga, Nutrition and Corporate Health and Wellness
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