You Big Fat Butt Is Not My Problem!

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Have a healthy day!

I Am Not The Size Of My Thighs!

I am not the size of my thighs! Nor am I the color of my hair, the car I drive, or the label I wear.

So why do we, as women, equate our worth to the size dress we put on? I will admit it openly that I feel better when my pants are an eight as opposed to a twelve, but why? I am so much more than the sum total of the tags in my wardrobe. I have allowed others to define what beauty is, choosing to accept their definition, but no longer!

We are all so much more than the expectations of the fashion, entertainment, and fitness industries. These corporate creatures have lead us to believe in a specific stigma of beauty, which now is disappearing as the dinosaurs of our past...or so I hope.

I may be writing myself right out of a career, but I feel it is necessary to share my observations of what many women express to me. As a personal fitness trainer, women often ask my for assistance with their so called "problem areas". They point to their abs, grab at their thighs, slap at the underside of their arms, all the while using derogatory remarks about their own bodies, as if separate from the soul. They are seeking to diet and exercise their way to a more perfect body, never seeing how perfect they already are.

For today (and everyday is today in the moment), let us look at ourselves and see what is RIGHT about us. Choose to never forget the beauty already inside of each one of us! Because you are not the size of your thighs either!

Have a healthy day!

America IS Running On Dunkin'

Now understand, I have nothing against Dunkin Donuts. That being said, if "America Is Running on Dunkin" as their advertising campaign says, then America is running on empty.

I was attending a "non-fitness" conference all weekend, so none of my fellow fitness pros were there. I always bring my own food to these classes, and yes, they are healthy foods to give me energy and add to my learning. The other attendees bring their own snacks too, but I was amazed how many people brought in boxes from Dunkin Donuts! The advertising must be working.

What you may not realize is that Dunkin does not make you run, donuts will put you to sleep! The energy you get from eating a donut is going to get into your blood system for a quick boost, but 45 minutes later your body has released insulin to absorb all of that sugar and then your energy will crash! I saw many sleeping heads in the room over 2 days. By the way, where do you think you body then stores all of the sugar it has collected? Bingo! In fat cells.

Snacks such as donuts, candy, cakes or soda rob your ability to remain awake and alert for long durations of time, and if I have paid for a conference I want to get every detail out of it I can. Not only that, but what is the primary activity during conferences? Sitting, not exactly and effective way to burn off those extra stored calories!

So what is a healthy snack? I take almonds, apples or carrots with Peanut Butter, hard boiled eggs, protein bars, and lots of water. That way I am sure I am keeping my body fueled with energy for long days of learning, and I get the biggest bang for my buck!

There was a reason the slogan didn't say America runs on Donuts, and it had nothing to do with the coffee!

Have a healthy day!

True Commitment

"True commitment is continuing to do what you said you would, long after the emotion you declared it in is gone. "

How does this relate to yourself and your life? How does this relate to your fitness program? When you made the commitment to yourself that NOW was the time for you to get in shape, lose weight, or workout, what was the emotion or feeling you were experiencing? Was it hope? Was it excitement? How long did the feeling last, and did it affect your progress? Did you stop progress when the emotions were gone?

Sometimes in life we get stuck, we feel unmotivated or we lose our focus on the goals we have set for ourselves. What do you have to do to keep you commitment alive when you are ready to quit? Have a plan.

Plan out the steps it will take to complete your goal, whether in fitness or otherwise. Start from the end and work your way backward, clearly outlining each milestone and task you need to take so progress can continue. If you find you are lost or unmotivated, refer back to your outline, view it like a road map to your goal. It will guide you along your way to complete any task you want.

Complete this outline when you set your goal. Keep the outline somewhere you can see it everyday so you may be reminded of your goal and the spirit in which it was founded. If it seems to lofty, keep focusing on one step at a time. As long as you keep walking forward on that path you will always achieve anything you want.

Have a healthy day!

SAY IT ISN"T SO!!!!!! :-( 8 LBS!

OH NO!!!! SAY IT ISN'T SO!!!!

I have gained EIGHT POUNDS!!!!

That's it, my life is over! I am going straight to bed and eating anything I want!

I QUIT!!!!!

Have you ever had this conversation with yourself? Felt so terrible about gaining a few pounds that you became frustrated and resigned, creating even a deeper hole to dig out of? I was feeling that way last week...for about 5 hours. I went to my endocrinologist for my annual appointment, already suspecting my thyroid levels were off again, and I got the news: I had gained 8 lbs in the past year! Oy Veh! What was really the shocking to me was that I new I had put that weight on mostly in the past 3 months. And even though she told me my thyroid levels were off, hence attributing to my weight gain, I went to "that place". That place where I feel fat and ultimately unlovable, in some sick way. So I can COMPLETELY relate to anyone who has felt similar feelings.

The question I have for you is: How long do you allow yourself to remain defeated if you have gotten off you fitness track? How long are you saying mean and untrue things to yourself that ultimately hurt you even more? Here is my challenge for you: Get Off The Negative Bus, because it is getting you NOWHERE!

Instead, get present to all of the amazing things about yourself...IMMEDIATELY!!! Write down all of the things you like about yourself and your life, then you will have a fresh pair of eyes to see yourself with, and from there you can create anything you want! You will see, in the scheme of life this is only a minor blip, and may even HELP your weight loss, believe it or not. You just shocked your body, and now it is really for anything, including losing more weight!

Bottom line: remember, it is not about HOW YOU LOOK, it is ALL about HOW YOU FEEL! So FEEL GOOD ABOUT YOU AND YOU CAN CREATE WHATEVER YOU WANT IN YOUR LIFE!

Have a healthy day!

Attention ALL READERS!!!!

I HAVE A HUGE ANNOUNCEMENT, WELL, 2 HUGE ANNOUNCEMENTS!

WOOHOO!!!!

The first is: I am soon going to stop blogging here at Blogspot....but do not fret, because I have a NEW BLOG! And it is on MY WEB SITE!!!! (That is my second announcement!)

WWW.CURVYGIRLFITNESS.COM IS LAUNCHED!!!!

I have not been blogging much in the past week because it took me quite a while to configure everything for the site. (Even though my buddy and mentor Joe Stankowski said it would only take 10 minutes....but he is FAR more technically savvy than I) And while it is still a work in progress, that is where you will be able to read my blogs, as well as see my Vlogs and podcasts, bootcamp video, hear about any products I launch, etc.

It is all SOOOO exciting!

I will continue to post here and there for a few weeks, but I encourage you to hop on over to www.CurvyGirlFitness.com and subscribe to email updates there on my home page!

So click on the link, subscribe to the blog and watch out for more great info!

Thanks for reading!

Have a healthy day!

Tone Those Arms!

My younger sister's wedding is next month, and yes, we are wearing strapless dresses for all the world to see our arms. So what is a girl to do when she is faced with an impending deadline and a lifetime of pictures to look back on? BODY BLADE!

The Body Blade is a funny looking piece of equipment. See for yourself here: http://www.bodyblade.com/

I often take my clients out to local parks to work out, and whenever we use the Body Blade it draws in some attention. To many people it looks as though we are preparing to sword fight and are swinging our way into battle, I have even heard comments like: "those look dangerous." Whatever onlookers are thinking as they watch our sessions, one thing is for certain, the Body Blade produces RESULTS...especially to the arms, shoulders and core.

I train men and women, but the majority of my one on one clientele are women 40 and over, and they all have a similar, chronic complaint: the jiggle on the back of their upper arms. I have been training women for years using many different types of exercise routines, and I have to admit the Body Blade targets the upper body and core and produces fast results. And no, I am not being paid for this endorsement, I just enjoy this product and so do my clients.

The Body Blade is easy to use and most people report it is fun too, and I have to agree. With one simple piece of equipment I can train a client's entire upper body. Throw in some squats, lunges, step ups and intervals and we have a complete training program with one piece of equipment. Now I really do sound like an advertisement.

Remember, it is important to vary your workouts, no one resistance training routine will solve all of your fitness needs, but this product is a simple, efficient and inexpensive piece of the puzzle. I hope you enjoy using it.

Have a healthy day!

I"M STRESSED OUT!!!!!

Well, no I'm not stressed out, but someone very close to me is.

How is your day going? Are you stressed? Tired? Totally done?

Take a minute, sit still, and breathe. Seriously. Taking a minute to yourself and gathering your focus on something as simple as your breath is a huge help to calm your nerves and de-stress.

Now, focus on something you can do to further your recovery: can you take a walk? Can you call a good friend? Maybe you can go take a kick boxing class....preferably the one you actually put gloves on for!

It has been proven that exercise is an amazing antidote to temporarily reduce the effects of stress. Regular exercise can help reduce the health related consequences of stress.

So if you are at work and you feel as if you are going to "lose it", walk up and down the stairs or go outside for a brisk walk. You may feel better equiped to deal with the situation upon your return.

Have a healthy day!

Laughter Is The Best Medicine

I am leaving you today with a joke.

Laughing is a great way to train your abs, so I hope you get a good laugh out of this joke my sister Gigi sent me.

Have a healthy day!

Please note: This is ONLY a joke! Not intended as fitness advice! (Disclaimers are funny sometimes, aren't they)


Q: I've heard that cardiovascular exercise can prolong life; is this true? A: Your heart is only good for so many beats, and that's it... don't waste them on exercise. Everything wears out eventually. Speeding up your heart will not make you live longer; that's like saying you can extend the life of your car by driving it faster. Want to live longer? Take a nap.

Q: Should I cut down on meat and eat more fruits and vegetables? A: You must grasp logistical efficiencies. What does a cow eat? Hay and corn. And what are these? Vegetables. So a steak is nothing more than an efficient mechanism of delivering vegetables to your system . Need grain? Eat chicken. Beef is also a good source of field grass (green leafy vegetable). And a pork chop can give you 100% of your recommended daily allowance of vegetable products.

Q: Should I reduce my alcohol intake? A: No, not at all. Wine is made from fruit. Brandy is distilled wine, that means they take the water out of the fruity bit so you get even more of the goodness that way. Beer is also made out of grain. Bottoms up! < /FONT>

Q: How can I calculate my body/fat ratio? A: Well, if you have a body and you have fat, your ratio is one to one. If you have two bodies, your ratio is two to one, etc. &a mp;n bsp;

Q: What are some of the advantages of participating in a regular exercise program? A: Can't think of a single one, sorry. My philosophy is: No Pain...Good!

Q: Aren't fried foods bad for you? A: YOU'RE NOT LISTENING!!! .... Foods are fried these days in vegetable oil. In fact, they're permeated in it. How could getting more ve getables be bad for you?

Q: Will sit-ups help prevent me from getting a little soft around the middle? A: Definitely not! When you exercise a muscle, it gets bigger. You should only be doing sit-ups if you want a bigger stomach.

Q: Is chocolate bad for me? A: Are you crazy? HELLO Cocoa beans! Another vegetable!!! It's the best feel-good food around!

Q: Is swimming good for your figure? A: If swimming is good for your figure, explain whales to me.

----------------------------------------------------------------------
Q: Is getting in-shape important for my lifestyle? A: Hey! 'Round' is a shape!


Well, I hope this has cleared up any misconceptions you may have had about food and diets. And remember: "Life should NOT be a journey to the grave with the intent ion of arriving safely in an attractive and well preserved body, but rather to skid in sideways - Chardonnay in one hand - chocolate in the other - body thoroughly used up, totally worn out and screaming "WOO HOO, What a Ride"

AND......For those of you who watch what you eat, here's the final word on nutrition and health. It's a relief to know the truth after all those conflicting nutritional studies. 1. The Japanese eat very little fatand suffer fewer heart attacks than Americans.2. The Mexicans eat a lot of fatand suffer fewer heart attacks than Americans.3. The Chinese drink very little red wine and suffer fewer heart attacks than Americans.4. The Italians drink a lot of red wineand suffer fewer heart attacks than Americans.5. The Germans drink a lot of beers and eat lots of sausages and fats and suffer fewer heart attacks than Americans. CONCLUSIONEat and drink what you like.Speaking English is apparently what kills you.

See, Even The Experts Agree

The Harvard Medical Newsletter today reported that in order to achieve a healthier, fitter you, you must add weight training to your workout.

But don't take my word for it, see for yourself: http://clicks.health.harvard.edu/dm?id=60D81F4AF42FDCD9E1990163302E8A86778F9F64377ED311

There are so many positive reasons to weight train...in addition to the vanity motivators. Let's face it, even if you are lean you may not be fit. If you cannot walk up a flight of stairs without huffing and puffing, then chances are you could benefit from weight training. And let's face it, if your posture is closer to a question mark than an exclamation point, you could use a little weight training...unless the Hunchback look has come into fashion and I didn't notice.

What is most important about weight training is proper form and technique. You can take classes at your local gym, hire a trainer or buy a quality video to help you with this. No matter what you budget, there is an option available for you.

So take a quick gander at the article and let me know what you think. You only have your health and well being to lose.

Have a healthy day.

A Spoon Full Of Sugar

Did you know that being overweight can cost you more? Yesterday's Associated Press reported that some companies are now determining your health insurance premiums based on your life style. You can see the entire article here:
http://health.yahoo.com/news/179186;_ylt=AhdePsYxTu9oOftCkCVGUQqmxbAB

In a nutshell, employers are beginning to feel the burden of the obesity epidemic in their pockets, and they have found a solution: if you weigh more you pay more. Obesity, high blood pressure and high cholesterol are some of the determining factors in how much someone would pay for their share of employer based health benefits.

Luckily, there are bonuses too. Some employers are offering bonuses to employees who practice healthy lifestyles and reduce health risk factors or maintain good health.

So here is the question: Is it fair? Well, let's look at it this way, do you like paying higher premiums for car insurance when you have a spotless driving record, but you neighbor is averaging 1.2 fender benders a year? Doesn't your car insurance policy reward you with a lower rate for your abilities? Is that fair?

We are now living in an era when health insurance is becoming a luxury item. The burden placed upon health insurance costs over the next 15 years are going to sky rocket because of the obesity epidemic we as a nation are facing. So I have to say yes, yes it does seem fair that I would pay less for insurance than someone who eats at McDonald's 3-4 times a week if they are truly basing the premium difference on PROVEN CONTROLLABLE side effects of living an unhealthy or high risk life style.

And please don't blame it on your Thyroid, I have Hoshimoto's Disease and have been treating my hypothyroid disorder since 1996...though THAT disorder is probably going to be protected under the Americans With Disabilities Act....so you will be fine.

Have a healthy day.

A Spoon Full Of Sugar

Did you know that being overweight can cost you more? Yesterday's Associated Press reported that some companies are now determining your health insurance premiums based on your life style. You can see the entire article here:
http://health.yahoo.com/news/179186;_ylt=AhdePsYxTu9oOftCkCVGUQqmxbAB

In a nutshell, employers are beginning to feel the burden of the obesity epidemic in their pockets, and they have found a solution: if you weigh more you pay more. Obesity, high blood pressure and high cholesterol are some of the determining factors in how much someone would pay for their share of employer based health benefits.

Luckily, there are bonuses too. Some employers are offering bonuses to employees who practice healthy lifestyles and reduce health risk factors or maintain good health.

So here is the question: Is it fair? Well, let's look at it this way, do you like paying higher premiums for car insurance when you have a spotless driving record, but you neighbor is averaging 1.2 fender benders a year? Doesn't your car insurance policy reward you with a lower rate for your abilities? Is that fair?

We are now living in an era when health insurance is becoming a luxury item. The burden placed upon health insurance costs over the next 15 years are going to sky rocket because of the obesity epidemic we as a nation are facing. So I have to say yes, yes it does seem fair that I would pay less for insurance than someone who eats at McDonald's 3-4 times a week. If they are truly basing the premium difference on PROVEN CONTROLLABLE side effects of living an unhealthy or high risk life style.

And please don't blame it on your Thyroid, I have Hoshimoto's Disease and have been treating my hypothyroid disorder since 1996...though THAT disorder is probably going to be protected under the Americans With Disabilities Act....so you will be fine.

Have a healthy day.

The Key To Health

Continuing on my healthy lifestyle blog from yesterday, I found a report from the Harvard Medical School Newsletter promoting the virtues of exercise as a critical component to health and longevity. You can read the article for yourself: http://www.health.harvard.edu/healthbeat/HEALTHbeat_062107.htm



But here is a quick quote from their June 21, 2007 newsletter:

"In a nutshell, exercise can:
-reduce your chances of getting heart disease. For those who already have heart disease, exercise reduces the chances of dying from it.
-lower your risk of developing hypertension and diabetes.
-reduce your risk for colon cancer and some other forms of cancer.
-improve your mood and mental functioning.
-keep your bones strong and joints healthy.
-help you maintain a healthy weight.

-help you maintain your independence well into your later years."

When you are sick, you do not feel good, you do not want to get out in the world and live life to the fullest. When we are sick life has to slow down until we are better....and some of these illnesses take months or years to recover from, if you can recover at all.



Find time for fitness and exercise, there are more reasons to do it everyday.



What is your motivation?



Have a healthy day!

Health Insurance Headache

WOW!!!

I just got off the phone after applying for medical insurance, and WOW...they ask a ton of questions. All I can say in response to the questions is: THANK GOODNESS I WORKOUT AND LIVE A HEALTHY LIFESTYLE!

The questions about past medical history are intense, and it gave me a reason to pause and be thankful. I am thankful I am healthy, and I am thankful I am able to get coverage. If it were not for my current insurance being extremely weak, I would not have taken the time to get new insurance in the first place....so I guess I am also thankful for the terrible, horrible, painful cold I had over a month ago which let me see how bad my insurance was. In a nut shell, it covered ZERO! So onward and upward.

Insurance is meant to be there so you can use it if you need it, but so many people are needing it, and needing it more often. Over the next 15 years, obesity and obesity related illnesses are going to strain our health care system in a way never seen before. It is a simple fact: as you get fat you get ill, and not in one or two small ways, but in multiple system and functions. The joints start to ache, your respiration and circulation are compromised, the hormonal and pituitary systems go out of balance, blood pressure, cholesterol levels and heart disease increase in relation to your body fat percentage. There are almost no positive side effects, if any, to being over weight....but there are many negative ones.

So why not focus in feeling good! Feel good about moving more. Feel good about eating healthy. Feel good about getting enough rest balanced with enough activity....start to focus on feeling good and how living a healthy lifestlye can be amazing! You can refer back to my video blog for more about this, it is at http://www.youtube.com/watch?v=BQVaaUadhuk

Curvy Girl Fitness is about ACCEPTING your body, it's size and shape, and then learning to love it and treat it with respect. Respecting your body includes feeding it healthy foods, moving regularly and avoiding unhealthy behaviors. Curvy Girl Fitness is about loving yourself and wanting to live a better, healthier life in the body you were blessed with, not using it as an excuse for gluttony and sloth.

Remember: if you do not make time for health now, you will have to take time for illness in the future.

Do something healthy...one thing.....everyday, then you will be on your way to a healthy lifestyle. Who likes to be sick? Not I.

Have a healthy day!

(Wo)man's Best Friend

I had to say goodbye on Friday to one of my best friends, my nine year old Boxer, Porter. He had been sick for the past month and the time had come not to let him suffer any further. So now I am suffering....it is amazing to me how much I am grieving the loss of my favorite dog. These amazing creatures never hold a conversation with you, but somehow they get right to your heart and soul and literally become one of your best friends.

Porter was a rescue dog, adopted from a local shelter, and I can not believe how lucky I was to have had him in my family.

Dogs add so much to your life: they can be an incredible workout partner, always ready for a run or a walk. Dogs can cheer you up when you are feeling down or lonely (how many times I went out on a bad date, just to come home and find my two boyfriends waiting at the door for me). Dogs can offer you safety by barking or growling when you need to be alerted.

But the most important thing a dog can give you is unconditional love. My dogs never cared if I left them for 2 minutes, 2 hours or 2 days, when I got home they were always there to greet me, wagging their tails waiting to say hi. And isn't that what we all are searching for in this life: someone to love us unconditionally? Well it turns out to not be a myth after all..... :-)

To my dog Porter: I love you, and Preston and I miss you. Thank you for being the world's greatest dog. Thank you for being my dog....you were one of a kind.

Things That Make Me Go HMMM....

As you may already know, I often train my clients at local parks and waterfronts. Being outside allows my clients to have a greater variety of choices in their workouts, while adding a social component to our training routines which would otherwise occur in private homes and gyms.

It also affords us another opportunity: people watching.

During one of the workouts this morning I saw something so ironic it made me laugh. The area in which I live has a relatively large Chinese population, and for months my clients and I have been greeted with warm smiles and waves from our Chinese counterparts. Consistently, we are sharing the park with about 12-15 people working out in various forms: walking, running, callistentics, stretching, Tai Chi, and even pull ups on the local trees. But there is something striking about these fitness enthusiasts: their ages probably go from 70-90+ years old. No Kidding. What is even more facinating is their ease of mobility. These ladies and gentlemen walk at a brisk pace, swing their arms, stretch and rotate freely! They don't limp or shuffle. Their posture is relatively good, and their joints appear to function normally...and I will reiterate...they are no younger than 70!

So what made me laugh? One of the women carries a cane, though her gait (walking pattern) appears to be strong and balanced. I would have to guess she is in her mid 80s, she is one of the regular walkers and Tai Chi participants. Today she was completing her normal morning laps, and she passed someone, not quickly, but she passed him and lapped him around the park. No big deal, except he was 6 feet tall, about 250 lbs and only around 30 years old! She is 80, 4'8" (on a good day) and carrying a cane!!!!

Now, I can guess with some certainty these people are immigrants, as none of them speak English but often attempt pleasant comment on our workouts. As Americans, we are from one of the richest countries in the world, yet our citizens do not place so much emphasis on their own physical well being. My observation of the Chinese athletes (I am calling them athletes) is they see the importance of moving every muscle, every day, and it has increased their longevity and vibrancy in life. They walk through the park swinging their arms in all different directions. They do jumping jacks, clap their hands, twist and turn.....could this be the fountain of youth?

What a concept...just move! No equipment necessary. Just move, and walk and talk with friends at the same time...it really could be that simple!

I don't know about you, but I think that is one of the most positive thoughts....because it is so simple, anyone could do that everyday. We still need quality food and clean water, but WOW! What if being healthy and living a long active life is just THAT simple? I wouldn't mind being out of a job if it meant the world was a healthier, happier place, because that is a world I would love to live in!

Have a healthy day.....get out for a walk!

How Much Is Too Much?

I love tennis, and right now the US Open is in full swing! I will log many hours by my television with my laptop or a book in hand while tennis is on, I just can't seem to get enough of the athleticism and finesse these athletes exude.

This year's tennis tournaments seem to be plagued by their own sports scandal, but it has nothing to do with steroids or gambling. This plague is a simple but deadly demon: over training injuries. Consider this: the tennis season begins in January and runs through September. There are four major events, but many, many additional tournaments all year long to help player ranking as well as income levels.

The US Open Series runs almost CONTINUALLY from July 17Th until September 9Th, with some tournament actually overlapping start and end dates. Now, if you are one of the players on tour you are playing, with very little recovery time, continuously throughout the ENTIRE season....so it is no wonder the athletes are plagued with injury.

The sport of tennis has constant repetitive motion, on various hard, soft or slick surfaces, and the matches last from 90 minutes up till 4 hours or longer, mostly in the heat and humidity of the summer sun.

Some of the top names, if not most, are suffering from chronic stress related injuries, and one top ranked player, Kim Clijsters, has retired because of the exhaustive schedule.

So what is my point to all this? It is a perfect example of what over training or singular (one method) training can do to the human body. So why are you still taking the SAME spinning class you have for the past 3 years???? Your body has to be wearing down physically after so much repetition, not to mention that your body has mastered that motion and does not burn as much fat as it used to. Cross training, in every area of your fitness routine, is crucial. So get out there, try new classes, use new equipment, find out what those huge beach balls and half balls are in the anyway...then use them a few times. (BTW, the half ball is a BOSU and one of my favorite pieces of equipment)

You may be both surprised and relieved by the results. As they say, variety is the spice of life!

Have a healthy day!

Don't Lose Weight, Feel Good

A Little Inspiration

I don't normally blog about spiritual subjects, but today I am.

Click this link http://www.theinterviewwithgod.com/

Dax Moy, a personal trainer in the UK, sent me this link a few months ago and I just played it again.

It is quite possibly the most beautiful message I have read in my entire life, and that is not an exaggeration.

See for yourself.

You may just want to share this message with others too, as I am now. And while you are at it, send them a link to www.curvygirlfitness.blogspot.com, and share the gift of fitness inspiration!

Have a healthy day

Let's KISS

Let's K-I-S-S

Keep It Simple Silly. I love when I can share the easiest and most practical information with you, because let's face it: if it gets complicated we may not take the time to do it.

So today's info is the best nutritional advice I have heard in a long time.

There has been so much debate and advertising lately that carbs are bad for you, and should be avoided. I have heard them all too, but today I was reading an interview with Dr. Chris Mohr, PhD, and I loved what he had to say: EAT MORE FIBER!

Talk about keeping it simple!

Think about it, the carbs that are good for us contain more fiber: veggies, fruit, and whole grains. Refined carbs have less fiber (or none at all) and those are the carbs you want to limit your intake of.

So make sure you are eating vegetables with every meal and you will have better results with your nutrition program.

In the spirit of keeping it simple, that is all I have to say for today!

So add more fiber and have a healthy day!

Bootcamp Baby!!!!

Well Bootcamp has launched and we are having tons of fun!



As a trainer, I want everyone in the world to move more and feel better,



In fact, we as trainers are sorta on a mission,



To improve your life through fitness.



Yeah, really!!!!



I see it as a crusade, attempting to educate and motivate ALL people



To live a healthy life style.



Imagine waking up in a world where people actually felt better,



They had less aches and pains,



They had more energy,



And most of all they were happier.



Wouldn't that be a world you want to live in?



Is that a place you want to be an active participant in?



That is what exercise, healthy eating, and a fit lifestyle are all about.



The Build A Better Body Bootcamp is designed to help you achieve those things,



And so much more.



Whatever you do.....or want to do.....START DOING IT!!!!



And more importantly:



DON'T EVER STOP!!!!!!



You will always reach your goals in life, fitness goals or otherwise,



If you develop focus and vision so clear and determined,



That you don't quit till you get there.

Have a fit day!

AAAUUUUGGGGGHHHHHHH!!!!!

Have you ever had one of those days?

As Shania Twain says:

"...I'm falling apart....I am late for work and my car won't start....

My panty line shows, gotta run in my hose, my hair went flat,

Man I hate that......"

Yeah, one of those days....

Where you just want to sit and cry, forget anything else.

Yup, I know those days too, we all have them.

Now, I know this is going to sound like a cliche because I am a trainer,

But really, going and working out has been proven to elevate your mood.

Exercise increases serotonin levels, the positive chemical in your brain,

And your mood is lifted.

But sometimes it is so much more than that: sometimes it is the release.

Have you ever tried a kickboxing class when you are angry?

Did it feel satisfying?

Or taken a spinning class when you were faced with a large burden in your life,

And those hills were a little easier to climb.

You would be amazed how much more weight you can lift when you are really angry,

But I don't recommend going too heavy because you will feel it the next day.

Exercise is a great place for us to release the stress that occurs,

When life happens.

And guess what.....life happens.

So take the dog for a walk, or a hike, or a run,

Whatever you think you need to release the pressure.

Turn on your favorite music and dance, that will always lift the spirits.

You may even want to go try that kickboxing class you have been thinking about,

Just don't punch too hard, you will feel that later.

Have a fit day!

Food For Thought

Have you ever noticed that when you sit and watch TV you want to snack?

I have.

I will be satisfied and full from dinner,

Sit to watch a show,

And be hungry!!!!

Read this article and maybe you will understand why:

http://www.chicagotribune.com/features/sns-ap-diet-preschoolers-mcdonalds,0,7776295.story

Marketing and advertising are POWERFUL!

We are subjected to it every time we watch TV,

Or listen to listen to radio,

Or open a magazine,

Drive our car,

WALK DOWN THE STREET!!!!

AUGH!!!! There is no where to hide from advertising.

There are even advertisements for pretzels in a couple of the gyms I go to!

Pretzels????

A refined carbohydrate in the gym?

What is my point?

Becoming aware that you are being brainwashed

Is half the battle.

Advertisers are trying to convince us all day long

That we NEED their products.

So learn to listen with a trained ear

And stay focused on your plan to live a healthy lifestyle.

By the way, this is where it would be helpful

To have a really strong MANTRA to motivate you.

When you think about it,

All those cute jingles from the food companies

Are their mantras...and you have been listening to them

Tell you what you want

All your life!

Fight back,

Be aware,

Stay healthy.

Have a fit day!

Are You Talking To Yourself?

What's on your mind?

What do you want to get off your plate mentally?

What are the goals you want to achieve?

Have you ever tried to write them down?

The year 2000 was literally a living hell for me,

And it was an inferno that got hotter in 2001,

And self combusted in 2002.

There is a practice I developed during this chaos

That helped me through my most challenging days.

This practice was journaling.

On days I did not want to get out of bed,

Or I wanted to starve myself so I could not feel

The suffocating emotional pain,

I journaled.

I used to hide in the upstairs of the local Starbucks

And write until I said everything I needed to.

Until all of the pain and anger trapped in my mind

Was released on the page

And I felt infinitely better.

I am blessed to report that there has not been any trauma

Even remotely similar in intensity

To those three years of my life,

But I still journal all the time.

Every letter, for me, begins: Dear Lord,

Then I share all of my thoughts,

Dreams,

Pains,

Fears,

And accomplishments.

And it works.

Journaling has allowed my to clear my head and

Set new goals,

Celebrate my life,

Say Thank You for the blessings all around me,

And see that I am a human being

With so much left to learn in this lifetime.

And even though those lessons are sometimes painful,

They are always worth while.

If you don't journal, my suggestion is to try it.

Even if you type it on your computer,

And never save it,

You may be pleasantly surprised at the amazing things you discover

About yourself.

Because you are already Perfect, Whole and Complete,

And you are just learning the lessons of life,

Like everybody else on this enormous planet.

Have an amazing day :-)

WHY ISN"T IT WORKING?????

Why isn't my workout working?

Is this how you feel?

You have been working out regularly,

Doing 45 minutes of cardio,

Light weight training,

Watching your nutrition,

And you can't seem to lose any more weight?

What if I told you that traditional methods of exercise

Are simply never going to get you to your goal.

Our bodies acclimate so quickly to our workouts,

In a short period of time it masters the skill

And slows down the weight loss process.

If you have been reading my blog for a while

You know I emphasize interval training

Because it does what traditional workouts can never replicate

It causes EPOC, otherwise known as

Excessive Post-exercise Oxygen Consumption

Causing you to burn MORE calories for the next 36 hours.

Pretty cool, huh?

Now I am ready to get YOU into the gym and show you HOW!!!

Starting a week from today, I am beginning my

Bootcamp classes!!!!

WOOOHOOO!!!

They are going to be held in the Northern Liberties area of Philly,

Monday, Wednesday, and Friday

At 6AM, 7AM and 10 AM.

And the cost of the program,

Paired with the results you are going to get are amazing!!!

If you are finally SERIOUS, and are ready to lose the weight

In the shortest amount of time,

Then you need to be here in this class!!!

Hurry, space is VERY limited,

And I already have calls coming in.

Reply to this blog to get all of the details,

And remember, if you snooze you lose,

Because the classes are filling fast!

Have a Healthy Day!

Who Woulda Thunk It?

One of my mentors in the Fitness Industry shared this article with me:

http://health.yahoo.com/news/177766

Take a moment to read it and come back,

I'll wait.

Wow, who woulda thunk it?

I have a question, on a positive note:

If you are in a group of people who are living a healthy life style,

And losing weight, is the social stimulus just as powerful?

There is strength in numbers,

And whether your goal is to lose weight,

Or maintain the status quot,

Be mindful of those you are surrounding yourself with.

When you are trying to live a new, healthy life style,

Enroll AS MANY of your friends and relatives in the program as you can.

You will have the support you need,

As well as be able to offer support to others who need you.

THAT sounds like a win/win situation to me!

Have a healthy day!

CAUTION....PROCEED WITH CARE!

I wanted to chat a bit about nutrition today,

Or more precisely, the LACK of nutrition

In our daily eating habits.

I am on the same emotional roller coaster you are.

We all have our good days, and our more challenging days.

Sure, it is easy to eat healthy on days we feel great,

But what about the moments when we are confronted by stress?

How do you handle your eating skills then?

In the past, I would have either binged on some chocolaty snacks,

Or I would have refused to eat all together.

It occurred to me last week, on one of my more challenging days,

That I still feel the impulse, albeit ever so slightly,

To return to my destructive habits of eating.

After years of being aware and working on healthy eating patterns,

I was amazed I still felt the urge to binge and purge.

So why didn't I?

Because I developed a much stronger Mantra.

That Mantra is: I deserve to eat healthy foods that nourish my body.

I never told myself I should, because there is an opposite: shouldn't.

What I have been telling myself is that I DESERVE to eat.

For a long time I didn't believe I deserved anything positive in my life,

And it showed on a daily basis in my actions and how I treated myself.

So, the next time you feel compelled to binge or starve

Ask yourself a question:

Why do I want to do that?

You can discover your own Mantra in your answer,

And find that you are stronger than you ever knew.

Let me know what your Mantras are, I would love to hear them.

As always, have a healthy day!

You GOTTA Be Kidding Me

I know this is out of character for me,

But I am pissed,

So today will not be a day of encouraging,

But rather a day to rant so you may be more aware of safety issues in gyms.

We as personal trainers and fitness professionals have an obligation to our clients:

That obligation is to ensure the health and safety of clients and fitness participants.

Now, we could limit that obligation ONLY to people we train, but I personally believe

We have an obligation to help anyone we are physically able to.

I do not work for any gyms currently, but I have 10+ years of experience working in gyms as an employee.

I also have 4 years of experience working in a health care facility as a Recreational Therapist, so I may be aware of the rules of safety in many places.

But what happens when it is me who gets hurt in a gym?

When a piece of their equipment is defective and I take a BAD fall as a result?

I report the piece of equipment and ensure it is immediately removed from use,

Because that is what you do when you are protecting the safety of others,

Even though there was nothing financial to be gained on my part,

IT"S JUST WHAT WE AS TRAINERS SHOULD DO.

So imagine my surprise when I walk back in the gym today and the SAME piece

Of equipment is on the floor.

Not only that, but there are two defective pieces of equipment.

I tell one of the trainers, who then begins to tell me, a Master Trainer, that there is nothing wrong with the piece of equipment, it was my workout!

Not only that, but he proceeded to run a list of reasons why the equipment was not the problem......

I will stop boring you with details here because that is not my point.

My point is this:

We as consumers (myself included here because I don't work for this facility)

Have the right to workout in a safe environment, with knowledgeable trainers, who do not exhibit gross neglect of equipment.

We also have the right to work with staff who have ACTUALLY BEEN TRAINED ON THE EQUIPMENT WE ARE USING!

If you are ever injured in a gym and the staff begins to blame you, immediately document the issue including names and phone numbers of witnesses, and get a good attorney.

This large gym used intimidation tactics against me to make me feel responsible, when in fact due to gross negligence, they could get sued in a heart beat.

I am not going there, it is not worth my time, but I may report them to the Better Business Bureau or the local news.

Please use caution in the gym and report any unsafe conditions.

If the issue is not resolved, take it to a higher level of management, or as I did, STOP being a member of that facility.

Yours in Health.

Not All Created Equal

This weekend I was meeting with a friend of mine to discuss

My boot camps.

He trains kick boxers, specifically Muay Thai Fighters,

And asked if I could hold sessions for his team,

He wants his students to develop: Power, speed, endurance, and Strength,

And he finished by saying something about working them so hard they throw up...

EWWWW......

Was my first thought,

My second thought was that I understood what he was saying....

Take them to their limits.

But I quickly reminded him that making a group of guys work so hard they vomit,

Well, that's easy.

Making them work hard WITH a specific purpose in mind that supersedes the work load,

That is responsible training.

See, some trainers will work you hard just to prove a point: That they can.

But often it is to the detriment of the client or student.

I'll put it another way: I can make you run and squat and do push ups until you puke,

But if those exercises are not designed to help you attain your goal,

You are more likely to get an injury before you get a result.

Why am I mentioning all of this to you?

Because there are some trainers who will design the MOST difficult workouts

Just to prove something,

I want you to feel free to ask questions about the overall program design.

If you are not happy with the results you are getting, please know that you can ask

Or comment about how your body looks and feels.

Your trainer should be able to support the workout structure,

And modify it accordingly, especially if you feel any pain.

The myth about "no pain, no gain" went out the window with the type writter,

It is archaic and old school.

Yes, exercise IS uncomfortable, but there is a vast difference between true pain and general workout discomfort.

As for the kick boxers, they may actually throw up, but these guys are getting in the ring

With other guys who are punching and kicking them because THEY WANT THEM TO!

They will get pushed beyond their current fitness and endurance limits

So they survive in the ring.

They are elite athletes,

You do not need to work THAT hard, or be incapacitated the next day due to your workouts.

Stay in communication with your trainer,

And if they are not helping you, find another trainer who will.

Be safe and sweaty.

Have a healthy day!

Shhhhhh.......Listen

I am taking the rest of the day off!!!!

I am not training any more clients,

I am not working out,

And I am lying flat on my back...all day.

Why? Because I have to listen to my body,

And today it hurts.

I am in a bit of pain....

So it is important that we all take the right steps

Even when it means doing what we loathe...

and for myself, I would rather be out there running,

But I am taking it easy because that is how I will heal.

Make sure you are honest with yourself

And listen to the cues your body is sending you,

not only about pain,

But about rest and nutrition as well.

So here's to a day off.

Have a healthy day!

Get Your Bootie In Action

Hola!

Well, the weekend and my sister's surprise wedding shower

Were a complete success.

Now I have recovered from sleeping on her couch and am "back" in business.

I want to take this opportunity to share with you

What I will be working on next.

I have been in fitness and recreation for the past 16 years....

I know, I can't believe it either,

But it is true.

And from all of my years of experience, there are a few things I know,

About fitness and training that is.....

First, you have to WANT to workout....

So find your desire...what will motivate you to get it done.

Second, you have to not HATE what you are doing,

And even if you do hate it, something in that workout has to drive you to

The finish line, or you may never start.

So combine your workout with something you enjoy.

If you like the water then go for a swim,

Or walk/run next to a water way.

If you like Music, download your favorites to your iPod

And listen while you work.

If you like to read, you can do the same with books on tape.

One of the biggest things I have found to help people when they don't

Like to workout is to add a social element to it.

Go to the gym or for a walk with a friend,

Join a class and get to know the members or

Pick a fitness club with people who may share common interests.

So, where is all of this leading me?

I am glad you asked!!!

I am beginning small group Bootcamps

In the Northern Liberties area of the city.

The price will be affordable, there will be lots of support and

Social interaction,

The workouts will change frequently to challenge your mind

As well as your body,

And BEST of all....

YOU WILL GET RESULTS!

The structure of the workouts will ensure that!

Send me an email if you are interested, and I will let you know the info for the launch.

It is going to begin after Labor day, but with a few trial sessions first.

If you are not in my area, keep looking out for interesting opportunities

To workout in your own area....

Believe me, there are a hundred ways to workout,

You can find what suits you best.

Have a fit day!

Baby Steps

I often tell my new clients:

"The only difference between you and I

Is that I have been practicing longer than you."

Really, it is the only difference.

I was working out in a new gym this week performing my

BOSU routine, which can best be described as

"Cirque gravity defying" training, when I was approached

By another personal trainer.

She complimented me on my routine and remarked that she might kill

Herself if she attempted my workout.

My response to her was this.....

It only takes Baby Steps to learn this routine.

She quickly understood that comment, as I am certain she has used

Similar philosophies while training her own clients.

Even those of us in the fitness profession marvel at the skills and techniques

Of other fitness professionals,

So why would you consider yourself any different

If you really want what we have, start practicing little

Baby Steps everyday to get you there,

And eventually, you will!!!

Think of this: What are you really good at?

Can you play a musical instrument,

Cook a gourmet meal,

Maybe paint or draw?

Did this skill show up in an instant,

or did you take time and effort to practice and perfect your skills?

It is the same concept when setting a workout or weight loss goal.

You focus upon what you want to achieve,

And keep taking steps to arrive at your destination.

Believe me, there was a day when I was not in shape

Or inspired to workout.

In college, I played sports and my dorm mates would

VOLUNTARILY go to the gym!

I was puzzled by their motivation.....ME!!!!!

I had no idea that what I admired in them would

Blossom into my mission in life.

It took me Baby Steps in aerobics classes,

Baby Steps lifting weights,

Baby Steps trying new workouts,

And HERE I AM!

Whatever you want, as long as you put one foot in front of the other

And continue to travel in that direction,

You will attain your goal!

It just takes the first step,

And never stop....Baby Step by Baby Step.

If you get stuck or distracted, you are off course,

Just get back on track

And keep steppin!

A Great Big Yawn....

A great big YAWN.....

Is that how you feel when you are going to the gym?

That this is just another big boring workout session?

If that was how I felt about my workout

There is no way I would have kept working out in a gym

For the past 18 years.

So, how do you keep the romance alive with your routine?

Don't make it ROUTINE!

Try new things, starting with your favorite interests.

For example, if you love Hip Hop music, try a Hip Hop dance class,

If you enjoy Gospel music, find a local "Praise-ercise"

That book you have had no time to read, download it to your MP3

And listen to it while you lift weights.

Get a subscription to your favorite fitness magazine and

Try the newest class or move of the month.

Whatever you do,

Don't keep it boring.

It doesn't work in your romantic life

And it certainly won't help your healthy lifestyle.

By the way, the more confidence you build by getting in shape...

That will DEFINITELY spice up your romantic life!

See, a win-win situation!

Have a great workout!

Come On Baby Light My FIre

Day three of our Fat Burning Workout

Is not about your workout at all

Today we are going to talk about your nutrition.

Here is my first word of advice:

EAT!!!

I know that when we are trying to lose weight

Our first instinct is to DIET....

But I am strongly opposed to that word diet,

Look, the first three letters are D-I-E,

How can that be a good thing?

Instead I encourage my clients to eat,

And eat often,

You will never be hungry,

In fact, you may find it challenging to get all of the meals a day,

Five to six small meals eaten throughout the day

Is the best way to boost your metabolism

And burn more fat.

Think of this:

Your metabolism is like a furnace burning coal

If you throw a lot of coal in the fire it will burn very hot,

and burn fast, but if you do not put more coal on the fire

It will burn out,

Now, if you keep putting coal on the fire in small amounts

every couple of hours,

What is the result?

The fire burns steady, and constantly,

Never shutting off,

Your metabolism is similar, (this example is over simplified)

But it makes sense,

Another bonus of eating small meals frequently is

You will not have those energy crashes during the day,

Because of your constant fuel source,

Hence burning even more calories.

So EAT!!!!

I myself had practiced disordered eating for years until

I learned that I WAS WORTH FEEDING HEALTHY, QUALITY FOOD

And that doing it often would make all the difference in the world.

You are worth feeding healthy food,

You should never feel the pains of being hungry,

Eat fresh fruits and vegetables,

Lean proteins

And low glycemic carbohydrates throughout the day

And believe you deserve to feel amazing.

And The Burn Continues

So yesterday we chatted about intervals,

And I just got back from the gym having completed my own:

Sprinting on the treadmill.

In 20 minutes I am able to have twice the effect

In half the time of a traditional Cardio Workout,

Pretty Cool, huh?

Especially on a hot day.

So today let's continue the conversation about burning more calories

Through resistance training.

You already own one of the best resistance training systems available,

And it's free,

It's called your body weight.

Yes, machines keep your workout simple and focused,

All you have to do is align your body and move the weight,

But there is little stability training,

If any,

If you had the choice of doing more work in less time,

Or less work in more time,

Which would you choose?

Exactly!

Most body weight exercises are highly efficient because

They are training multiple muscles and functions,

So, What are some body weight exercises?

Squats, lunges, step ups, push ups, reverse push ups,

Pull ups, dips, planks and side planks.

There are a wide variety of moves you can incorporate into

Your workout.

Looks like I am going to have to pull out my video camera this week

To show you some of these moves,

I'll figure out how then post them later on YouTube,

Till then, have fun with your fat burning workouts!

Stay Cool!

Burn Baby, Burn

The weather is stifling outside...the three "H"s, hazy, hot, and humid



So on days like today make sure you exercise indoors,



In a climate controlled atmosphere.



Also, increase your intake of water and



Limit your intake of caffeine.



All that being said, let's talk about your internal burn,



Burning body fat!



One of the best ways to burn body fat is though interval training,



Or short burst of intense exercise that last from 30-60 seconds.



I have seen intervals lasting 2 minutes and longer,



But through my personal experience, I have found



The shorter intervals to be not only extremely effective,



But highly tolerated by all participants of various fitness levels.



So what is an interval?



An interval is a high intensity exercise performed for a specific amount of time,



Followed by a period of recovery,



But the actual interval itself can be any weight bearing movement you want.



Intervals vary according to your level of fitness,



An all out sprint may be appropriate for a conditioned adult,



But if you are a beginner, a fast paced walk on an incline may be appropriate for you.



Some of my favorite intervals are sprinting, front hops, lateral hops, jumping jacks,



jumping rope, climbing stairs, split lunges and squat thrusts.



Notice, these intervals use no specific equipment, so they are accessible to all.



Remember, work at your fitness level, begin with 5 intervals a day and



work your way up to ten,



Combining them with an active rest on a 1:1.5 ratio:



If you sprint for one minute, recover for a minute and a half.



Have fun, mix them in with your workout, and you will see results in just weeks.



Tomorrow we will talk more about burning fat during, and after, your workout.

Today, Today, Today

Get it done...TODAY!

What are you fearing most?

Opening bills?

Going to the gym?

A first date?

A second date?

What is the thing that you are putting off until tomorrow

Hoping that tomorrow never comes.

And it just sits there

Staring

Being

Mocking you in your sleep

That thing you are putting off

Whatever it is.

That can't be a good feeling...

It can't be helping you feel good or

Meet all of your goals in life.

So, try this....

Imagine you just FINISHED IT!!!

How does that feel?

Like a big relief, a party maybe???

Start to focus on how amazing it will feel when it is over and done with,

Focus on the joy and pride that you will experience when you accomplish that task,

Then get into action

And get it done, focusing ONLY on the end result,

Not on the task at hand.

If you practice this,

You will have real power in your life,

You will experience true courage, maybe for the first time,

And it will feel AMAZING

You will be living a fearless, powerful life,

Because you are causing your life,

Not sitting and watching it.

So make today the day,

Make right now the moment

And take on that task.

Let me know how it worked out :-)

Happiness, schmappiness...What's The Difference?

Last week was one of the more challenging weeks that I have experienced for some time.

It has caused me to emerge with a question:

What do I really want in life?

I want to be happy.

Pretty simple, right?

Happy.

To be happy…but where does happiness lie?

It is within us…it is already and always there,

sometimes we just get caught up in

what we think will make us LOOK like we are happy.

Instead of looking happy we should actually begin to focus on

being happy.

What is the difference you ask?

You can have nothing and still be happy.

You could have every physical wish fulfilled and still be miserable.

What is the difference?

It is you.

It is all how you are looking at a situation…

and the situation is you.

Happiness is not "out there" in the future,

It is right here in the present

What have you been waiting for?

What have you decided that "only if I had ______ I would be happy"

What is the blank?

What was the last blank you put in your future?

Where you actually eternally happy when it arrived?

Did it ever arrived?

Look at your life right now,

And begin to list the things that make you happy,

The things that bring you joy,

Embrace what is in your life already, no matter how small,

And see it for what it is,

Say thank you

Be grateful,

And you will begin to unleash your own personal joy,

The key to your happiness.

And when you are feeling a bit down,

Count the blessings again,

And you will soon find that happiness

Was within you always.

This is dedicated to the entire Nowacki Family, you have always been family to me, and I hope you soon find healing and happiness again. Billy will be missed.

What Were You Thinking?

What was the first thought you had today?

As soon as you woke up, what did you greet yourself with?

Was it dread over something you had to face?

Was it OH NO, I'm Late!

Was it Thank You for today, it is going to be a great day!

Are you aware that whatever your predominant thought is, that is what will come true?

So if you are thinking and feeling negative thoughts about your day, that is what will come true.

You are the Master of Your Thoughts,

So even if you awaken to a negative thought or feeling,

You can change it right there,

You can actually make your entire day a more positive experience by beginning your day

With a positive intention.

Think about something you are grateful for:

Like the sunrise, the beautiful weather, your best friend,

Someone you love, something you love.....

Hold onto that thought and really be and feel thankful for it being present in your life.

Your mood will begin to change,

And the obsticles of the day may no longer appear insurmountable.

Wake up and give thanks....GIVE THANKS EVERYDAY!

You will be amazed at the positive energy you open within yourself,

And you will be amazed by the benefits offered to you that day.

Have a grateful day,

And Thank You for being in my life through this blog!

These Are a Few Of My Favorite Things

"Raindrops on roses

And Whiskers on kittens....

These are a few of my favorite things...."

So the song goes.

Let me ask you a question:

What is your FAVORITE part of your body?

Think about that for a moment.

Now, what is your LEAST favorite body part?

It may have been more difficult to think of your favorite part rather than your least favorite.

Why is that?

Because so often we are focusing on the things about us

That we consider wrong or defective,

Instead of being grateful for all of the parts of ourselves we can fully and freely embrace.

So get a sheet of paper

Write down your Favorite parts of your body,

List at least 5

Then say thank you for those parts.

Easy enough, right?

Now write down your least favorite body parts,

Then list 10 reasons why you are THANKFUL for those parts.

Try it,

You will be amazed at how differently you feel about your own body

By the end of this practice.

Remember, there is only one you,

You are beautiful and unique just as you are.

If we were all the same, life would be SOOO boring...

Like living in a universe where the only choice is Vanilla

And I prefer CHOCOLATE!

You may want strawberry...who knows,

So embrace yourself

For everything you are,

EVERYTHING YOU ARE,

And the rest of the world will embrace you too.

Have a healthy weekend!

Opposites Attract

For every action, there is an equal and opposite reaction.

This is a basic principle in physics,

And the basis of my blog today.

I was getting my hair done today,

(BTW...Matty at Ground Zero....you do a fabulous job with my hair.

Thanks to you and Tom DiGrandis of Salon Royal Court for saving my locks over the past year!)

As he was blowing my hair dry I complimented him on his technique with the brush,

Not for my sake, but for his.

See, Stylist have a lot of repetitive motion in their wrists, shoulders and hips because of the work they do.

Now, back to my original statement, for every action, there is an equal and opposite reaction.

If you keep tightening one set of muscles over and over again, there has to be a reaction:

another set of muscles gets lengthened and weak, leading to muscle fatigue, pain and long term injury.

This scenario is most often seen with computer users and the well known Carpal Tunnel Syndrome. The muscles of the forearm are stressed continuously in one direction, eventually impinging the Carpal Nerve and causing a variety of distressful symptoms.

So, what are you to do to help avoid such an outcome?

Move in the opposite direction!

Stretch and strengthen the muscles you are not using all day.

Pay attention to the pattern of motion you are most accustomed to, and try the opposite motion.

For example: a hair stylist stands with his arms extended forward all day. The opposite would be to mimic the motion of a back stroke, slowly circling each arm 360 degrees from the shoulder.

If this motion is painful or difficult to complete, you may want to consult a physician or physical therapist to rule out any injury.

If you sit or drive for hours a day, can you now understand why Spinning or cycling may not help your muscular balance? These exercises are using the same muscles in the same pattern over and over. Instead, try a dance class, jumping jacks, yoga or Pilates to help your body move in multiple planes or directions.

Take a look at whatever motion you perform most frequently, and attempt to use opposite motions as often as possible.

This simple technique will help maintain a healthy, functional body you can enjoy for years to come.

Have a healthy day!

Don't Just Stand There

Normally I would encourage you to stand as much as possible.



It burns more calories than sitting,



Is has a more gentle effect on the spine,



And you can focus on core and posture while multi-tasking.



But today I am going to go against my own advice



And tell you there is a time to sit:



While you are eating.



There are many reasons for this.



First, when you are eating you want to take your time,



You want to chew each bite at least 20 times,



Savoring your food.



Have you ever eaten something so fast that it left you wondering if you had even tasted your food?



When you take your time to eat you will actually become full with less volume of food.



Your brain has the opportunity to tell your belly that you are full, therefore you will eat less.



A trick to use when you are sitting to eat a meal is to put your utensils down between each bite.



Women's Health magazine recently reported on a study from the University of Rhode Island where they found that women who put their fork down between bites, and chewed each mouthful 15-20 times saved about 70 calories per meal = 210 calories a day!



210 LESS calories a day....and they didn't DIET!



That may make you think twice about eating on the run!



Imagine losing weight without dieting....just slowing down to eat your meals.



This is one piece of advice I am putting into my daily routine.



If you have a family, this is a great opportunity to share your day with them as well, around the dinner table.



Just remember, don't talk with your mouth full!



Have a healthy day!

Sometimes We Get Off Track

I am back!

I had a week of no-blogging, but I am back!

Combine the holiday weekend,

With a small head injury

(Yes, I am fine, but laid up for a day and a half)

And now I am back on track.

Have you ever taken a break from your workout?

Have you ever "slipped for the weekend" on your diet?

As long as you get right back on the program,

You are right back on the path to a healthier, fitter you.

Don't allow yourself to give up and quit simply because you were not perfect.

Perfection is unattainable,

But forgiveness and fortitude will get you to your goals every time.

As a famous basketball player once said:

The only reason I have been successful,

Is because I have failed so many times.


It is not the falling down that defines us,

But the standing up.

Have a healthy weekend,

Chat with you Monday!

Master Of My Thoughts

Has your mind ever been caught on the Hamster Wheel?

The same thought racing through your mind over and over to the point of making you almost mad?

Have you ever wanted something but just not been able to focus on the task at hand?

Well here is your cure all, let me know what happens.

Repeat after me: "I Am The Master Of My Thoughts."

I AM THE MASTER OF MY THOUGHTS

When you are laying in bed at night unable to jump off the Hamster Wheel,

When you are driving your car and the thoughts of your ex-boyfriend are driving you crazy,

When you are trying to stay on a healthy eating plan but the Pint of Ben & Jerry's won't stop calling your name,

Say It.

I AM THE MASTER OF MY THOUGHTS

Repeat it to yourself over and over until you believe it.

Then focus your mind on what you REALLY want to think about.

Focus on things you can affect.

Things that bring you joy.

Thoughts that get you closer to your goals.

And if that Hamster Wheel starts to creek again,

Say it:

I AM THE MASTER OF MY THOUGHTS

I have been using this technique quite a bit lately,

And I can personally attest to it's power in my life.

You CAN have anything you want in life,

Be the Master of your thoughts,

And you will not stop until you reach your goal.

Dog Days of Summer

As I was in local park training a client this morning, we were accosted!

It was an over zealous, pure bred Viszla carrying a Frisbee and looking for a new playmate.

The culprit left us covered in Frisbee dog slime and grinning ear to ear as we went about our morning workout.

If you have been looking for an eager, always ready workout partner, here is a perfect companion.

Dogs are dying to be your new motivation. Literally.

The local shelters are often overflowing with amazing, loving pooches.

I know, I have two and came close to housing a third this weekend.

But he found his owner, who was offering a reward for his return.

We found that flyer attached to a tree this morning while we were walking to the park.

A dog will motivate you to get up early in the morning and go for that walk or jog.

A dog can inspire an evening stroll to help digest dinner.

A dog can protect your family. They can also motivate your children to run outside, away from you, more often. Another mark in the plus column.

A dog can clean up after a Peanut Butter Wrestling Match among your family members....

Really, you mean your family doesn't have Peanut Butter Wrestling....

You don't know what you are missing. (See the pictures at the bottom....we love them!)

Seriously, I adopted my first dog as an adult because I wanted a reason to go for more walks during the day, and I have always owned at least one pooch for the past 18 years.

If you are looking to be more social or meet people of the opposite sex, just try taking a puppy to the park and not have everyone stop you, both male and female.

(The Viszla's owner is very cute and friendly. You don't mind being slimed by the dog when the owner is attractive. Next time we are carrying bacon in our pockets! LOL! )

Dogs are an amazing addition to your life, if you are up for the commitment.

They give the unconditional love and attention we are all looking for,

And they will never tell you you look fat in those jeans.

Wolf

Lost On A Desert Island

When you are facing something difficult, are you the type of person to reach out to others or do you go it alone?

I am the type of person who reaches out.

I call a friend or family member.

Not even to rehash the issue, but to sometimes not feel so alone.

We are not islands.

When you are making changes in your life and life style, it helps to have support around you.

Someone you can talk to.

Someone to draw support from.

Someone to reassure you or refocus you when you have gotten off track.

We reach out for support, because there is a synergistic affect in numbers, especially among people on the same path.

Take advantage of those around you who are already working out and eating healthy.

Talk to your friends and family members who have been expressing a desire to exercise more and eat healthier.

When you draw on the strength of others you can be stronger for yourself.

And you can also help them when they need your support.

I once wrote to a dear friend of mine that I had felt like an island for so long.

But that he had become the sea around me,

a reflecting pool that both protected me

And connected me to the shore.

That he was as gentle as the rolling tide

But carried the impact of a tidal wave.

I will never forget how important his friendship was to me,

And how I stopped being a castaway because of him.

Reach out to those you love, and those who love you

When you need support along this journey

Because there can be no island without the sea.

Thank You :-)

Everyday I am blessed to wake up and live the life I love.



Have the career I love.



And it is time to say Thank You!



Thank You to all of those who inspire me.


Thank You to my clients.



Thank you for asking me questions. Thank you for making me think. Thank You for showing me what true strength and dedication to a goal are.



I don't always get to say how your strength and fortitude give me reasons to teach, create and write. So much of what I pursue is driven by your inspiration. By you being there and needing my guidance, you challenge me to constantly think and adapt.



You inspire me to be a better trainer. You inspire me to think and learn so you can achieve. Without you I would not be so moved to create and dream.



And you know I love to dream.



I hope you see this blog, every entry into this blog, as my gift back to you.



I hope it answers your questions, gives you ideas, and continues to inspire you to believe in yourself and your dreams.



This blog is where I get to share all of the info I want to tell you, each of you, everyday.



Whether you have trained with me for a week or a decade, my hope is that you always remain a client and know I will always cheer for your success...



In fitness and in life!



Thank You :-)

I Like To Move It Move It

I am very blessed in my career.

Everyday I get to wake up and workout. I get to move with my clients, they get in shape and I have additional doses of fitness all day long.

I like to move, I like to stand, and I like to take the stairs.

Which came first, the movement or the fitness?

I know for a fact that I have lived periods in my life when fitness was not a priority. Just ask anyone who knew me my first few years in college. I was not a model of physical activity, and it showed.

So if I have been able to transform my life to where I actually enjoy moving more, then you can too. Believe me, it's true. I am sure my college room mate can attest to my marathon naps and pizza eating.

So what happened? What changed?

I started. I took the first steps and joined a gym. That was January 2, 1990, and I am learning more about fitness and living a healthy lifestyle everyday.

For example: I really believe if you move more you will look and feel better. Period.

If you start to walk more, dance, climb the stairs, stand instead of sit, you will be burning more calories and creating more energy. Participating in greater amounts of exercise will become easier, if you start moving more.

It is basic physics: it takes energy to create energy. Once you start moving there will be more energy available so you can move more.

The same goes for staying still. If you sit still, the longer you sit the less energy is available to you, so you sit.

And sit,

And sit.

Get up! Move. Even if you are at your desk right now, did you know by being aware of sitting up straight you are in action to improve your posture and feel better?

It is the little things through out the course of the day that make all the difference.

Those little things add up.

Like dropping spare change in a piggy bank, before you know you can buy a new pair of shoes.

But if you never start putting it in there, it will never happen.

Move more. Move more. Move more.

You WILL begin to look and feel better....and that is what we all want, right?

Two "B's" or not Two "B's"

Everyone has heard the phrase "sex sells." But what is sexy?

How is it defined?

Is it a look, an attitude, a body part?

And at what price to be sexy?

I was watching an International Fitness Competition on TV this weekend and something BIG caught my attention: all of the competitors had breast implants. ALL of the competitors.

This is an international competition which stressed physique, fitness and spokesmanship....and it was the spokesmanship piece that caught my attention.

Here were 20 of the top fitness women in the world, all of whom had dieted down for this competition and the outlines of their implants were obvious.

No big deal right?

I am not saying anything against plastic surgery, because my honest opinion is if it makes you feel better about yourself then that is your individual choice. And yes, there may be a day when I choose a surgical option....years from now. I don't know, but I know never to say never.

My point is that out of all the top fitness competitors, not one of them was chosen WITHOUT implants.

These are the women who are going to be role models and spokespeople for fitness products. These are the women who are going to influence our ideas of what our bodies should look like...and not one of them was a true representative of living a natural lifestyle.

These women were beautiful, talented and worked their butts off (or on) to get to where they are today, and I commend them for that dedication and love of the sport. What was obvious is if they WANT a career as a fitness spokesperson they HAVE TO have breast enhancements or they would not be chosen to compete in the highest levels of the competition.

That is what I learned, and that is what all the previous rounds of competition had shown.

So, WHAT IS SEXY? And WHAT SELLS?

I truly believe that sexy comes from the inside out. It is in your attitude. It is in your confidence. It is in everyone of us, but when we are shown that the only way to get ahead is through artificial means of enhancement, then there is an emotional price to be paid.

Curvy Girl Fitness stands dedicated to helping women discover that it is not about trying to look like anyone else, but it is trying to be uniquely you...that is where your true sexiness lies.

How ever you choose to show it, know it is already there, and be proud of whatever you choose.

I like my B's, just as they are.

Because I Said SO

We all have things we want to accomplish in life. For myself, it is developing Curvy Girl Fitness into a program that will reach millions of people and help them attain their health and fitness goals.

If you are like so many men and women I talk to, you have a fitness or weight loss goal.

There are two very important factors to know before beginning your fitness journey:
1. Know your goal. Is it weight, a clothing size, a date to achieve it by? Knowing where you are heading before you begin will help keep you focused and your eye on the prize.

2. Know your WHY. Knowing why you want to achieve your goal is so important, because life gets in the way. WHY do you want your goal?

See, once you know WHY and WHAT you will always find a WAY!

That is the story of my life this week, so I am preaching from personal experience.

I know my WHAT: Curvy Girl Fitness. I know my WHY: because helping others feel amazing is like a drug to me. My WAY>>>>there is another story.

See, we all get off track sometimes, and as long as we keep our sites on the goal, the way will work itself out.

To make a long story short, I am restructuring my website. I know for sure my website will be finished, just not in the way I had originally intended. I will achieve my goal, I just need alter the way first.

How often does this happen to you and your fitness and weight loss goals?

You lose your way with your workouts and nutrition and simply give up instead of finding a new way to reach your goal.

Remember, all you need are 2 things: your goal and your why, the way will take care of its self.

Oh, and why am I going to achieve my goal? BECAUSE I SAID SO!

Quick Workouts In No Time At All

I was out last night at a networking event here in Philadelphia. Part of the event included introducing ourselves to the group that gathered. During my introduction I spoke of my website and the quick and effective workouts I am making available via the internet.

A man sitting next to me asked me how quick and I responded "45 minutes three times a week." Not quick enough was his immediate response. Not quick enough???

So here is my response to this man, maybe it will help him with the "quick enough" part.

BTW...sometimes all I have to mention to men is that regular workouts increase their longevity in the bed room...if not, something else will be "quick enough." Just an observation from a woman's point of view.....(Oh, I am so my mother's daughter. ;-) I love you mom, Happy Mother's Day!)

With the approach of my website launching, I am writing articles, newsletters and reports to help you achieve your fitness and weight loss goals.

One of the Reports I am writing is 100 Ways To Fit Fitness Into Your Life.

As we go into the weekend, I am going to leave you with a few suggestions from the list. Try them out today through Monday and see if it is possible that you, YES, EVEN YOU can find time to fit fitness into your life.

1. Take the stairs
2. Park further away from the store
3. Get off the bus 5 blocks early
4. Carry your groceries in bags instead of shopping cart
5. Once an hour, climb the stairs 3 times
6. Once an hour jog in place for 45 seconds
7. Once an hour do jumping jacks for 45

8. Once an hour jump imaginary rope for 45 seconds

Here are Eight SIMPLE, time efficient suggestions on how to burn more calories on a daily basis. Numbers 5-8 are only 45 seconds, not 45 minutes.

Remember, the results of activity are cumulative, but SO are the results of inactivity. Try to fit fitness into your life instead of life into your fitness.

And if you don't take time for health now you will have to take time for illness later.