The Journey's Path to Fitness

Integrated Fitness

2010-04-27T00:26:00.000-04:00

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Why I do what I do

2010-04-19T23:21:00.004-04:00

I absolutely love being a personal trainer! I am so glad God has given me this calling! I love connecting with people and helping them achieve their goals. I get so much positive energy from helping my clients reach higher levels of success! Every day is a thrill ride!

A few years ago while I was finishing school, I was trying to decide between career routes. I knew that my education could allow me to head in several different directions in the healthcare field. I was really struggling because I was trying to determine first what would give me the greatest financial benefit and second what I would be most happy doing. That's when God opened my eyes and pointed out that my priorites were backwards! I should have first been following what would make me and others the happiest and then second find ways to make the most money.

The "Dieing Test"
I know I am doing what God is calling me to do with my work because it passes what I call the "Dieing Test". This is what I mean: let's pretend you just found out that you have 6 months left to live. You are not physically disabled, so you could legitimately go back to work, if you decided. Now the real question, with 6 months left to live, would you go back to work?

For me, I actually would go back to work. Granted, I may not work 40 hours/week but I would still continue to work up until it was time for me to say goodbye. The reason is not because I am a workaholic, but because I absolutely LOVE what I do! Do you?

I love being positively involved in people's lives. As a personal trainer, I get to make a real difference. When I help transform people physically, it's not just the muscles that I am helping to change, but people's confidence in themselves.

Also, as a Christian, being a personal trainer is an opportunity for me to share the love of Christ. The bible says that people will know we are Christians by the love that we show. As a personal trainer, I deeply care for each and every client that I have. I try to show the love of Christ to each and every one of them. It's an opportunity for me to plant seeds that I pray, one day, will sprout!

I am so thankful that each day I get to wake up and make a difference! Do you feel that way? If you don't, what is stopping you? Don't let financial reasons stand in your way of working in the field that God is calling you to. If you know of a job/career that you would love to do but don't feel like you would make enough money, realize that when you love what you do, you will be far more productive than everyone else that is only working to "get by". Money will be attracted to you because you are following your calling! Life is way too short to not be involved in what you are supposed to be involved in!

If you don't pass the "Dieing Test", pray right now that God will direct you to the field that He wants you to really be involved in. When you do what's really in your heart, you can make a real impact! That is why I do what I do!

Jesus answered, "The work of God is this: to believe in the one he has sent." John 6:29 (NIV)

Group Personal Training

2010-04-12T23:11:00.002-04:00

For many people, training in a group can be very motivating and fun! That is why large group exercise classes have done so well. It's a good opportunity for socializing with others that have similar fitness goals. In addition to large group exercise classes, a new trend in fitness is with smaller, more personalized group training. These types of groups range from 3-5 people in size and their work outs are guided by a personal trainer. The benefits to training this way include: cost savings, camaraderie and it can be more motivating!

Cost Savings of Group Training:
When you train in a group, the cost of personal training is shared between all the group members. So, even if the total cost of training is higher, because there are a larger number of people to divide up the price, each person pays less than what they would have if it were one-on-one. Typically, if there are 4 people in a group, the cost would be half the price compared to a one-on-one session.

Camaraderie and Motivation:
When everyone goes through the same hardship, friendships are often made! This can be easily compared to people who have gone through boot camp in the military or playing on a sports team. When a team is challenged together, everyone on the team begins to lean on each other for support. That's when the team collectively strengthens!

In addition, the strong players of the team are often a great example to the rest of the team members. Many of the weaker members will often try harder when they see their stronger teammate counterparts pushing themselves. Also, when one teammate begins to get results from their work, that's when the other members tend to start working harder as well. It's an inspiring cycle of team motivation!

Group training has many benefits. However, it isn't for everyone. Some of the cons of group training are: less attention than one-on-one training and the group tends to decide meeting times and days. Since it is group training, the group as a whole tends to make most of the decisions instead of individual decisions. So, if one person out of the group can't make it one evening because of a conflict, that person will typically just miss the session. Whereas one-one-one training can be based on individual schedules. In addition to this, the obvious point about group training is that it is a "group" so there will be less individual attention to every single person as compared to one-on-one training.

It is important to weigh the types of training options available: one-one-one vs. small group training. If you like a small group atmosphere and are excited about being challenged, then group training may be the ticket for you! However, if you think you need a little more individual attention than one-on-one training will probably work best for you.

"How many loaves do you have?" Jesus asked. "Go and see." When they found out, they said "Five--and two fish." Then Jesus directed them to have all the people sit down in groups on the green grass. Mark 6:38-39 (NIV)

Consistency and your MAS plan!

2010-03-22T23:39:00.003-04:00

Consistency is what it really takes! Staying the course when it's not easy is what separates the champions from everyone else. Why is it so hard to stay on track with fitness and diet goals? If you have struggled with staying true to your goals, then you may find this article to be very helpful to you.

Getting derailed from your exercise/diet plan is never anyone's goal. Unfortunately, most of us have very busy lives and when another life priority comes up, fitness tends to take the back burner. However, I have discovered that most people could stay on track, with little difficulty, if they had the right mindset.

The Minimum Acceptable Standard (MAS)

I have noticed that most people have not developed a Minimum Acceptable Standard (MAS) for themselves in regards to their fitness plan. Having a MAS plan is what is necessary to keep yourself on track when life comes at you! For example, my MAS plan for cardio is 20 minutes. If I originally intended to do 45 minutes of cardio and then had more work to do then I was planning on, I always fall back to my MAS cardio plan of 20 minutes.

My MAS weight training plan is one body part. For example, if I was planning to train chest/shoulders and triceps but I didn't give myself as much time as I needed, I just do one bodypart like chest. My MAS diet plan is to eat 4 high protein foods each day. So, if my main plan is to eat well rounded meals with protein and then I realized I had to be on the road all day and I was going to be short on time, I would make sure to have enough protein for 4 meals (with 1 or 2 of those meals being Nutrilite protein shakes).

My MAS plan keeps me consistent no matter what! By being consistent, I can accomplish a lot more than most people who work harder sporadically. I am able to burn off 300-400 calories with just 20 minutes of cardio, by doing that over 5 days that's up to 2000 calories burnt just from my MAS plan! If I just followed my MAS plan for weight training, I would still train each bodypart every week. I also would get enough protein for my body by following my MAS plan.

Developing your MAS plan could make all the difference for you in helping you to stay consistent with your goals. Don't overwhelm yourself with thinking that you need to do so much when you don't have the time. It's your consistency of effort over time that makes the biggest impact! Be consistent by following your MAS plan! Consistency is key to helping you achieve your goals.

"Oh, that my actions would consistently reflect your decrees!" Psalm 119:5 (NLT)

Correctly Exercising

2010-03-16T00:53:00.005-04:00

Recently, I passed the new "Corrective Exercise Specialist" certification exam through NASM (National Acadamy of Sports Medicine). A corrective exercise specialist is someone who (based on what NASM teaches): "provides the advanced knowledge, skills and abilities to successfully work with clients suffering from musculoskeletal impairments, imbalances or post-rehabilitation concerns." (NASM.org)

All of that sounds pretty clinical, like I will be working with people coming out of the hospital or physical therapy, and to a certain degree that is what it implies. However, people who suffer from "musculoskeletal impairments" affects far more people than you may first think. For example, I personally have a few muscle impairments. I have a very tight hip flexor complex along with an overactive erector spinae that causes my lower back to arch during many squatting exercises and creates a lot of pain.

Through this course, I have found that I am not alone with my impairments. Many people tend to have lower back pain, knee pain and shoulder pain that is usually due to some type of muscle imbalance. For example, people who sit down at the computer a lot during the day may find that they tighten up their hip flexor muscles and pull their pelvis anteriorly which creates a lot of lower back pain. Also, people who run often may have iliotibial (IT) band tendonitis which causes them knee pain. With the proper stretching and self-myofascial release (kind of like a self-massage), these issues can be resolved.

Here is a simple self-assessment that you can do to see if you might suffer from a muscle imbalance. Stand with your feet shoulder width apart and your arms overhead like this picture:

.

Then squat down like you were going to sit into a chair. Like this:

Make note of any pain, movement of your knees, hips or feet that appear out of the ordinary. When this exercise is done properly, your feet should remain straight forward with your knees in alignment with your second toe. Your lower back should remain neutral and your arms should create invisible parallel lines with your knees. It's best to have a friend check your form as you do this.

If during the squat you find that you experience any pain, joint discomfort or any movement of your posture away from the above description, then chances are, you have a muscle imbalance and you need some corrective exercise. If you avoid these issues for too long, you may end up with much more costly health problems. Many types of surgery and physcial therapy can be avoided with proper corrective exercise.

Also, please keep in mind, this simple test is not all-encompassing. A certified corrective exercise specialist or physical therapist should watch as you perform this test and help you conduct a few other assessments. Just because you may not notice anything "out of the ordinary" yourself, doesn't mean you don't suffer from muscle imbalances. For further information about corrective exercise and if it is right for you, please email me at jonathanearnold@gmail.com

"For these commands are a lamp, this teaching is a light, and the corrections of discipline are the way to life" Proverbs 6:23 (NIV)

Curbing Your Appetite

2010-03-01T23:41:00.005-05:00

If one of your main goals is weight loss, and you have been finding it difficult to keep your appetite under control, then this article is for you! Here are three ways to keep your appetite in check without starving yourself!

Eat more protein
Eat more often
Exercise more

Eat more protein:

Protein is the macronutrient that can be the most beneficial to dieters. Lean protein takes the longest to break down in your stomach, it will keep you feeling satisfied the longest compared to the other macronutrients (fat and carbohydrate). Due to the processing time of protein, it has a high "thermic effect". That means protein will actually burn off calories as you consume it. In fact, up to 30% of the protein calories that you eat will be spent just in digesting it! So, if you ate a lean piece of chicken breast that had 300 calories, your body is only going to use approximately 210 calories of that chicken breast! No other macronutrients have that high of a burn naturally.

Types of protein:
Here is a list of lean primary protein sources to consider adding to your diet to help curb your appetite:
- lean meats like: chicken breast, turkey breast, most fish, leaner cuts of beef and pork (the loin)
- egg whites
- non-fat cottage cheese
- low-fat cheese sticks
- protein substitutes like: Nutrilite Whey Protein Shakes and Bars

How to get protein to fit your diet:
- Always have a lean primary protein source with your three main meals: breakfast, lunch and dinner. Examples:
     Breakfast: eggwhites or cottage cheese
     Lunch: turkey breast
     Dinner: Salmon
- A great planning tip is to make a double portion of your dinner meal so you can eat it for lunch the next day
- For snacks consider: nonfat cottage cheese, cheese sticks and protein substitute like Nutrilite Nut Roll Bars (a tasty high protein treat!)

Risks of consuming too much protein:
Some dietitians like to believe that if you eat too much protein, you can create kidney damage. This is simply not true! This is only a concern if you already have a pre-existing kidney issue. If you have a familiy history of kidney stones or kidney disease, then you may need to be more cautious about increasing protein. I would recommend speaking with your physician if this situation pertains to you. However, if you have perfectly healthy kidneys with no family history of kidney disease, then increasing the amount of protein you eat will only make you go to the bathroom more (yet another reason to increase the amount of water you drink)! If you have any further questions about this, I can direct you to a handful of peer-reviewed journal articles that have shown people with healthy kidneys who considerably increase their protein consumption do not increase their risk for kidney disease.

Eat more often:

By increasing the frequency of your meals, you decrease the temptations of overeating. By eating smaller meals more often, you allow your body to never really go hungry. This allows you to purposefully eat nutritious meals instead of reacting to cravings! If you eat every 2-3 hours foods that are high in protein, combined with quality carbohydrates and either a fruit or a vegetable, you will keep your energy level up and keep your appetite down!

Example Meal Schedule:

6am Breakfast: Egg whites, oatmeal, berries and skim milk
9am mid-morning: Nutrilite whey protein shake with banana
Noon: Tuna, salad and brown rice
3pm mid-afternoon: Nutrilite chocolate nut roll bar
6pm Dinner: Turkey breast, sweet potato, broccoli, skim milk
8pm: non-fat cottage cheese, raisins

This meal schedule outlines how often you should eat and displays proper nutrient balancing. With this meal schedule you eat lean protein sources with quality carbs all throughout the day. You will have lots of energy to exercise and you never go hungry!

Exercise more:

During intense cardiovascular exercise, you really don't want to eat! In fact, 30 minutes to an hour after your intense cardio session, your body is bringing it's adreneline down and you may not be in a mood to eat a large meal. Now, it's true that once your body does calm itself down, you may become quite hungry, however by following the above guidelines, your appetite should be thoroughly curbed!

By keeping intense cardio and weight training as a part of your regular schedule, you can seriously decrease your appetite for at least an hour to two hours during the day (1 hour for working out, 1 hour for hunger recovery). If you workout about 2 hours after your last meal, than you will have up to 4 hours with no real serious hunger issues! That's about 25% of your day (being awake for 16 hours).

Eating more often high protein meals and vigourous exercise can significantly help you with keeping your appetite down. By keeping your appetite in check, you are able to keep your goal of weight loss with less stress!

"My child, listen and be wise: Keep your heart on the right course. Do not carouse with drunkards or feast with gluttons" Proverbs 23:19-20 (NLT)

Measuring Your Success

2010-02-22T23:05:00.011-05:00

In order for you to know how well you are or are not doing, you need to have a way to measure your progress. Most often people use the scale to tell themselves how they are doing. Unfortunately, a scale does not tell you the whole picture. A normal scale does not state how much of your weight is bodyfat and how much is muscle and bone. Here are some better ways to track your success:

Bodyfat measurement
Body circumferences
Strength and cardio progress
How you feel

Bodyfat measurement
Having your bodyfat measured is a great way to know how much of your weight is bodyfat and how much is muscle and everything else. It is really bodyfat that most people are concerned about changing when they are looking to lose weight. Having a regular bodyfat measurement taken, like every 4 weeks, is a great way to know if you are on track with your fitness goals or not.

There are many different ways to have your bodyfat measured. There is: underwater weighing, air displacement (The Bod Pod), bioelectrical impedence, DEXA scans and caliper testing. If you are looking to have a measurement taken from a local fitness facility, it will probably be with either calipers or bioelectrical impedence. Caliper tests can be very useful if the person taking the measurement has been well trained. I would recommend having the same person do your measurements every time, that way you will get more precise results.

Here are the bodyfat percentage categories:

Classification          Women (% fat)          Men (% fat)
Essential Fat (Low)     10-12%                     2-4%
Athletes                    14-20%                      6-13%
Fitness                      21-24%                     14-17%
Acceptable                25-31%                    18-25%
Obese                      32% plus                    25% plus

*American Council on Exercise

Body Circumferences
This is another great way to see if you are making progress. A simple tape measure is all you need. A waist circumference measurement can tell you if you are losing bodyfat around your midsection, which is where most people typically store bodyfat. For women, another circumference that may be helpful to measure maybe their hips. For men, maybe a chest measurement to see if there is any muscle development.

Even without taking measurements, you can tell if you are losing or gaining inches by how your clothes fit. Your clothes can tell you how on track or off track you are.

Strength and Cardio Progress
If you are "making gains" in the gym by pushing heavier weight or running faster or are able to sustain a longer duration of cardio than you were when you first started, then you are definitely making progress! This is probably the best way to see if your body is moving in the right direction. You must first make progress in the gym (or whereever you exercise) to create external physical results. By consistently pushing yourself, you will achieve the results you desire.

How do you feel?
With exercise, you can increase the amount of energy that you have and accomplish much more in a day than when you don't exercise. So, if you have created the habit of exercise, then you should notice a greater sense of well-being and higher energy levels. Your body is less susceptible to illness and you often get much more restful sleep at night. Feeling great is a nice side-effect of exercise!

There are many different ways to track your progress other than just with a scale. Use the method that suits you the best. Stay on track with your plans!

"False weights and unequal measures, the LORD detests double standards of every kind." Proverbs 20:10 (NLT)

Olympic Training

2010-02-16T01:44:00.003-05:00

I LOVE watching the Olympics! It's great to see what one person can accomplish when they put all their time, energy and heart into their dream! In order for most of these superb athletes to get to the level that they have acheived, they had to do FAR more work than what most people would consider healthy. However, if they didn't, they wouldn't be Olympians! Many olympic athletes train 4-8 hours each day in preparation for the olympics! Their one and only concern is to be the best and win gold!

I believe that so many of us find the Olympics inspiring and compelling because it shows what truly is possible when we let go of our own self-imposed limitations and work as hard as possible! What's holding you back from being the Olympian that you know you can be? Every olympic athlete trains through adversity and difficult situations. Many of these athletes have families that they struggle with balancing time, work and training. These athletes have MANY injuries and setbacks. It sounded like every mogul skier had at least 5 knee surgeries by the time they were 25 years old! However, that didn't stop most of them!

What I have noticed is that most olympic athletes train to win gold for their country. They believe they are called to be the best for a higher calling! They want to be a part of a bigger picture. Just like what one of the most recent gold medalists from USA Hannah Kearney stated after she won 1st place. She said that she wanted to be a part of an American montage for the 2010 winter olympics. Her hard training was focused on being a part of a team of athletes that would come back with gold medals. It wasn't just about her!

I personally find that I struggle with my own training when I just focus on myself. When I think all I am working out for is just for me, that's when I start to lose ground. I tend not to try as hard and I lose sight of the big picture. However, when I focus on the real purpose for living a healthy, active lifestyle, my training sores!

By staying fit and healthy, you inspire more people than you realize. Everyone you interact with, you have the potential to create a positive impact in their lives. Someone who just found out they have the beginning stages of heart disease may bump into you and be motivated to change their lives after interacting with you! You could literally be the tipping point for someone to make a change for the positive just by living a healthy lifestyle!

Besides helping others, God calls us to create the best 'temple' for Him in ourselves. 1 Corinthians 6:19 (NIV): "Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own;" God also gives us the ability to be strong and persevere Isaiah 40:31 (NIV): "but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint."

Let go of your self-imposed limitations and trust that the Lord will take care of you when you don't feel capable. Follow your higher purpose, it's not just about you! You and I have been called to be Olympians!

Working Out with Kids

2010-02-08T23:19:00.003-05:00

As many of you know, my wife and I recently found out that we are expecting twins! This means that we will have 4 kids under the age of 4 by this September (your prayers are welcomed)! :) Even though we have little ones at home (and more to come), finding time to exercise still happens. Our children are not an excuse for us to become physically lazy. In fact, just the opposite is true. We need to stay physically active in order to keep up with them!

So, how does one make the time that's needed to exercise regularly with children?

1) Find ways to exercise with your kids.

Cardio: For example, when the weather is nice, I often take my kids out on a run with a jogging stroller. It's a great way to get a lot of good cardio with some extra resistance! In addition, my children get the chance to get out of the house and enjoy a fun ride at the same time. We tend to run to the park (20 minutes there), play on the playground (15-20mins) and then run back (20 mins back).

Resistance Training: Sometimes your children can work well as "resistance" with your training exercises. Try doing pushups with a kid on your back (not for babies!) or ab exercises holding your child on your upper torso while you do crunches or on your legs when you do leg raises. Do squats with your child(ren) on your back.

Even spending time just playing with your kids burns more calories than sitting in front of your computer or watching tv! So, take the time to go outside and go sledding or play ball or swing on the swings! It's a great way to spend time together and get some exercise!

2) Hire a babysitter.

Have your child(ren) spend time with their friends while you goto the gym. Hiring a babysitter so that you can give your body 30-60 minutes of work is worth it! In order for you to be the best parent that you can be, you need to give yourself the time that you need to keep your body running at it's fullest capacity! A lot of fitness centers these days have childcare right there or some other form of childhood entertainment so that you can get some exercise in. Most of the time, I find that my kids really enjoy the time that they spend at the gym while I am working out because they do a lot of fun games and activities.

Whichever way you work it, there is a way to get in and stay in great shape with children. Don't use your children as an excuse to fail! Instead, use them as your reason to succeed in fitness!

But Jesus said "Let the children come to me. Don't stop them! For the Kingdom of Heavan belongs to those who are like these children." Matthew 19:14 (NLT)

The Big Picture

2010-02-01T23:14:00.002-05:00

I am often approached about specifics pertaining to diet and exercise. Such as, "Can I get in shape if I eat ice cream?" or "I eat cheese, is that why I am not losing weight?" or "I eat fruit, and the Atkins Diet says that's why I can't lose weight!" In regards to exercise, I get questions like "I do crunches, how come I can't see my abs?" or "I hear that running is the best way to lose weight."

The answer to all of these questions and comments is "it depends!" No one thing solves all of your fitness dilemmas. It is the complete package of everything that you do. So, yes, you can "have your cake and eat it too" and get in great shape if you do what is necessary for your body. It's always about balance.

A great way to make sure you are doing what is right for you is to first think about all the components of fitness: Cardio, Flexibility, Strength Training and how do these components line up with your Diet?

Let's look at an example:

An overweight gentleman comes to see me and he tells me his goal is to lose 50lbs. So, we map out a gameplan:

Cardio: 5 times/week for 30 minutes, this will help him burn approximately 500 calories each session and leave a 2500 calorie deficit at the end of the week to help him get close to a 1lb/week weight loss just from cardio (remember 3500 calories = 1lb of fat)

Strength Training: 3 times/week focusing on some free weight exercises that incorporate some of the basics (like bench press and squat). By builiding a little more muscle, it will help to raise his metabolism and help to increase the rate at which his body naturally burns calories without him doing anything.

Flexibility: Stretch for 20 minutes after each strength training session. The stretching helps to increase range of motion and increase the potential for new muscle to be developed in addition to dramatically reducing the risk for injury. Couple this with a little meditation and you can significantly reduce stress. Some studies show that high stress levels may lead to your bodies inability to break down fat due to high cortisol levels.

Diet: If this guy did all the above three but didn't follow through with his diet, then he wouldn't get anywhere. So, we map out a certain calorie target to shoot for based on his metabolic needs. If his BMR (basal metabolic rate) is approximately 2200 calories, then we might set his target at 2200 calories. His normal daily activity may require him to consume approximately 2700 calories, but by only consuming 2200 he will have a 500 calorie shortage. If he follows through with this plan over 1 week, he will have a 3500 calorie deficit from his diet alone, which is 1lb lost. If he keeps his diet at 2200 calories and does all the cardio exercise and strength training, then he should see close to 2lbs of weight lost each week!

It's through putting ALL the pieces together that you achieve your fitness goals. By doing only a part of it, you will only get a part result. For example, if my client only did cardio and didn't do anything else. he might only see 1/2lb to maybe 1lb of weight lost each week. For some people, that wouldn't be enough result for all the effort and they would quit. But, by following through with everything, my client is able to become stronger, more flexible, have less stress, have great cardiovascular health and meet his weight loss goal of 50lbs by August!

Don't try to pick and choose, do it all! Decide to get in complete shape! That way, you get all the success!

"So because you are lukewarm, and neither hot nor cold, I will spit you out of My mouth." Revelation 3:16 (NASB)

Exercise Where You Are!

2010-01-25T23:25:00.003-05:00

For some people, gym memberships can be quite costly! We have been trained to believe that we need every piece of exercise equipment known to man to get into great shape. Nothing could be further from the truth! Not having a gym membership should not stop you from getting into the best shape of your life! You can get into great shape at your home, at work, or whereever you are! All that it takes to get fit is to challenge your body more than it is used to being challenged! If you do that on a consistent basis, you will notice great results!

Here are some suggestions for folks who would like to workout at home or someplace away from a traditional gym setting:

Cardio:

Go outside (weather permitting):
Walk - Walking at a fast pace is a great way to keep your body burning calories. If you are able to briskly (that is the key word, not "stroll") walk for 30 minutes each day, you may be able to burn up a few hundred calories and leave you with a 1/2 to 1lb of weight lost each week! It really doesn't take much when you stay consistent.

Run - Running burns a ton of calories! That's why a lot of people try to do it to help themselves lose weight. It can be a very effective way to lose weight. However, I would caution you to take your time getting up to a running pace if you haven't been running in awhile. Running can wear out joints pretty fast if you are carrying a lot of extra weight.

Stay inside:
Jump rope: Make sure you have plenty of space and don't wack your jumprope into your family! Once you have a good spot to do this, it can burn up a lot of calories in a very short time. If your tempo is high, you will likely burn more calories jumping rope than running in the same amount of time.

Cardio video: There lots and lots and lots of videos on the market that you can follow along with that will help you get into shape. Plenty of these videos are cardiovascularly intense. Any video that says it's a step, dance, boxing (includes kickboxing, tae boxiing, etc) or anything that says "cardiovascular" as a part of the title, is a great option for cardio exercise.

Strength Training:

In order to strength train away from the gym, all you really need is some form of resistance to work with. You can make use of resistance bands, a set of dumbbells or even an at-home gym setup. Also, a physioball is an inexpensive tool to have so that you can do most exercises. You don't need much. You just need to focus on a few key exercises that help you strengthen your whole body.

Squats: You can do this exercise without the use of anything except your own body weight. In order to perform this exercise correctly, you just squat down so that your upper thighs create a 90° angle with your lower legs. There are several ways you can make this exercise more challenging. You can stay in the down position for longer. Try holding the squat for 4 seconds for each repitition and do 12 reps! It's fun :-).
If that's too easy, hold onto some dumbbells during the exercise. The heavier, the more challenging.
If you have trouble with your form with this exercise, try using a physioball to help support your lower back. Place the ball against the wall and put your lower back against the ball so that you can use the ball to help keep proper form.

Lunges: This exercise is by far my favorite (just ask my clients)! It is such a powerful exercise that really works the glutes and quad muscles. You can do these exercises anywhere. All you do is stand with one leg forward and one leg back. lower the leg in the back so that your knee barely touches the ground and then come right back up. After about 15-20 reps on each leg, most people notice the effects. If you would like to make it extra challenging, add weight. You can also do these walking. Try walking lunges around your living room, dining room and kitchen!

Bench press on a ball: This exercise requires a physioball and a set of dumbbells. All you do is lay down on the ball so that the ball supports your upper back. You hold onto a set of dumbbells (one in each hand). and lower the dumbbells to the side of your chest on each side. Then you press the dumbbells up over your chest. This exercise effectively works your shoulders, chest and triceps.

Bentover row: This exercise you can either do one arm at a time or both at the same time. You bend your upper torso down but keep your legs straight (knees slightly bent) and shoulder width apart. Let the dumbbells that are in your hands hang down. Then you just lift your arms up so that your elbows point up toward the ceiling and the weight is right next to your upper torso. This works your back and bicep muscles.

Abdominal exericses: There are lots of ways to train abs. I would recommend picking a few ab exercises and do high rep work (like 25+ reps each exercise). Here are just a few to consider: floor crunches, twists, leg raises, flutter kicks, reverse crunch, side bends

These exercises are great basic exercises that work all the major muscle groups in your whole body. By doing these exercises 2 - 3 times/ week you can strengthen the majority of the muscles in your whole body. Having 2-3 days of strength training with 5-6 days of cardiovascular exercise you can dramatically help your body burn bodyfat and increase muscle tone/strength at the same time.

You can do all of this from the comfort of your own home with very little cost to you. There really is no excuse to not being able to get into great shape. Make the time for yourself. By investing a little time in yourself, you will be able to give back the best of you to everyone else!

Jesus said..."Go home to your family and tell them how much the Lord has done for you, and how he has had mercy on you." Mark 5:19(NIV)

Wii Fitness!

2010-01-11T23:35:00.001-05:00

So this Christmas, my lovely wife gave me a Nintendo Wii! I was so thrilled! Finally, I am able to play all these fun "active" games that so many of my clients have been telling me about. I was so excited because I figured this would be a great way to get all that cardiovascular exercise that I am not always that excited about doing.

After playing through all the Wii Sports games that came with the console, I realized that all of the games, except one, didn't really get my heart rate up high enough to really burn any significant amount of calories. The only game that got my heart rate up (temporarily) was Wii Boxing. At peak, my heart rate was 120bpm and I was starting to mildly sweat, but that was after playing for nearly 30 minutes straight and I was REALLY intent on trying to beat the computer! :) I would compare the boxing game to walking briskly on a treadmill. It's enough to barely register that I did something.

In addition to my own findings, The American Council on Exercise (ACE) also discovered that even the Wii Fit doesn't produce enough calorie-burning activity to truly help people lose weight on a consistent basis ("Test Results reported on fitness benefits of Wii Fit" ... http://www.acefitness.org/pressroom/442/test-results-reported-on-fitness-benefits-of/). ACE found the Wii Fit to be "milder than expected". Now, for people who are significantly deconditioned, the Nintendo Wii may help some. It's definitely better than sitting in front of the televesion doing nothing. However, it does not provide the same amount of cardio intensity as a standard stationary bike. It also doesn't offer the benefits of strength training with free weights, machine weights or even resistance bands.

On the upside however, the Nintendo Wii is a lot of fun! You can play with your whole family and it's not too complicated! You may be able to burn up 100 calories over the course of an hour playing with your whole family. That's a great way to spend "Family Game Night"! :) However, I wouldn't count on the Nintendo Wii to be your sole provider of weight loss, strength gain and cardiovascular health! If you have any questions about how to get in shape, ask a personal trainer! ;-)

"Doing wrong is fun for a fool, but living wisely brings pleasure to the sensible." Proverbs 10:23 (NLT)

New Year Tracking

2010-01-05T00:27:00.002-05:00

If you have read any of my previous blogs, you would have heard me say that keeping track is a vital part of achieving your fitness goals. To help solidify this message, I have decided to start another blog that is personal to me. In preparation for some of the bodybuilding competitions that will be coming up towards the beginning of the summer, having a blog that helps chronicle the journey may be helpful for not only myself but hopefully other people that may be considering competiing as well.

I plan to track most of my diet through http://www.myfitnesspal.com/, this way it will be easy for everyone to see exactly how my diet changes from day to day. I will also make note of the exercise that I did each day and discuss the highlights/low points.

Myfitnesspal.com is a great tool that anyone can use for free. It allows you to stay on track with your fitness goals and it helps you clearly see both your shortcomings and successes in the fitness arena. As a New Year resolution, consider using http://www.myfitnesspal.com/ as a tool to help you achieve your goals.

I still intend to keep this blog going with weekly posts as I have done. My new blog will be a daily blog about my exercise, diet, mood and what my plans are for each day. If you have an interest in following me, please goto: http://jonarnoldbodybuilding.blogspot.com/

"No, dear brothers and sisters, I have not achieved it, but I focus on this one thing: Forgetting the past and looking forward to what lies ahead, I press toward the mark for the prize of the high calling of God in Christ Jesus." Philippians 3:13-14

Group Exercise this New Year

2009-12-28T23:31:00.005-05:00

A great way to get in shape this New Year is to exercise in a group! Group exercise is great for exercise variety, consistency, motivation, accountability and fun! It allows you to not worry about what exercises you have to do. A group exercise instructor takes care of that for you. You can just show up to class, get motivated, have fun and get into great shape!

With some planning, you can arrange your entire exercise schedule around group exercise. Focus on the exercise component that you want to address: strength training, cardiovascular exercise or flexibility, and then find the appropriate group exercise class that will take care of this.

Example: Let's say your goal is to lose 10lbs and "tone up". An exercise plan that encompasses cardiovascular exercise 5-6 days/week along with 2-3 strength training sessions and 1-2 flexbility sessions may be an appropriate plan to follow. To utilize Group Exercise for all of this look for the following:

For Cardio: Step classes, Dance Classes, Spinning, boxing (including taeboxing and kickboxing), anything with the word "aerobic" in it. If you aren't sure, just ask the instructor.

For Strength Training: Lower or uppper body classes, general strength training. Look for words like "strength" or "anaerobic". Again, ask the instructor if it is focused on strength training or cardio primarily.

For Flexibility: Yoga, Pilates or even most martial arts could work well.

Look to take one cardio class each weekday and one strength training class every other day while mixing a stretching class in there as well.

Personally speaking, I love group exercise classes. I get highly motivated when I work out in a group. I push myself harder and achieve much more than when I am by myself. If you are a member of The Works, and you are looking for a great workout, any of the classes taught by Amy A. are the best! I would recommend checking out any of the classes that she teaches.
Also, I will be starting my own "boot camp" class this January. Come check it out: Fridays at 4:30pm at The Works!

Decide this year to make your goals count! Get in shape with a group!

"Then Jesus directed them to have all the people sit down in groups on the green grass. So they sat down in groups of hundreds and fifties." Mark 6:39-40 (NIV)

Recipes for Holiday Treats!

2009-12-21T21:53:00.007-05:00

Here are a few recipes for some holiday treats that may not add up as much as you might think. I found these on the "Eating Well" Website (http://www.eatingwell.com/). Let me know what you think:

Glazed Chocolate-Pumpkin Bundt Cake

Ingredients:
1 cup all-purpose, flour
3/4 cup whole-wheat pastry flour
1 cup granulated sugar
3/4 cup unsweetened cocoa powder, (not Dutch-process)
1 1/2 teaspoons baking powder
1 1/2 teaspoons baking soda
1 teaspoon pumpkin pie spice
1/4 teaspoon salt
1 cup nonfat buttermilk
1 15-ounce can unsweetened pumpkin puree
3/4 cup dark brown sugar, packed
1 large egg, at room temperature
1 large egg white, at room temperature
1/4 cup canola oil
1/4 cup light corn syrup
1 tablespoon vanilla extract

Glaze & Garnish
1/2 cup packed confectioners' sugar
1 tablespoon nonfat buttermilk

Preparation
1.To prepare cake: Preheat oven to 350°F. Coat a 12-cup Bundt pan with cooking spray.
2.Whisk all-purpose flour, whole-wheat flour, granulated sugar, cocoa, baking powder, baking soda, pumpkin pie spice and salt in a medium bowl.
3.Blend 1 cup buttermilk, pumpkin puree and brown sugar in a large bowl with an electric mixer on low speed. Beat in whole egg and egg white. Stir in oil, corn syrup and vanilla. Gradually add the dry ingredients, stirring until just combined. Transfer the batter to the prepared pan.
4.Bake the cake until a wooden skewer inserted in the center comes out with only a few moist crumbs attached, 1 to 1 1/4 hours. Let cool on a wire rack for 15 minutes. Remove from the pan and let cool completely on the rack, about 2 hours.
5.To glaze & garnish cake: Combine confectioners' sugar and 1 tablespoon buttermilk in a small bowl, stirring until completely smooth. Place the cake on a serving plate and drizzle the glaze over the top; garnish with chocolate chips (or chopped nuts) while the glaze is still moist.
2 tablespoons mini chocolate chips

Nutrition
Per serving: 234 calories; 5 g fat (1 g sat, 3 g mono); 13 mg cholesterol; 46 g carbohydrates; 4 g protein; 3 g fiber; 238 mg sodium; 159 mg potassium.

Marbled Pumpkin Cheesecake

Ingredients
Crust
1 cup gingersnap cookie crumbs, (about 20 cookies)
1 tablespoon canola oil
Filling
20 ounces low-fat cottage cheese, (2 1/2 cups)
12 ounces reduced-fat cream cheese, (1 1/2 cups), softened
1 cup sugar
4 tablespoons cornstarch, divided
1 large egg
2 large egg whites, or 4 teaspoons dried egg whites, reconstituted according to package directions
8 ounces reduced-fat sour cream, (1 cup)
1 1/2 teaspoons vanilla extract
1/4 teaspoon salt
1 teaspoon lemon juice
3/4 cup unseasoned pumpkin puree
3 tablespoons dark brown sugar
2 tablespoons unsulfured molasses
1 teaspoon ground cinnamon
1 teaspoon ground ginger
1/2 teaspoon freshly grated nutmeg
1/8 teaspoon ground cloves

Preparation
1.Preheat oven to 325°F. Put a kettle of water on to heat for the water bath. Coat a 9-inch springform pan with cooking spray. Wrap the outside bottom of the pan with a double thickness of foil.
2.To prepare crust: Combine crumbs and oil in a bowl. Press into the bottom of the pan.
3.To prepare filling & bake cheesecake: Puree cottage cheese in a food processor until very smooth, scraping down the sides of the workbowl once or twice. Add cream cheese, sugar and 3 tablespoons cornstarch; process until smooth. Add egg, egg whites, sour cream, vanilla and salt; blend well. Measure 3 1/2 cups of the batter into a separate bowl; stir in lemon juice. To the remaining filling, add pumpkin, brown sugar, molasses, cinnamon, ginger, nutmeg, cloves and the remaining 1 tablespoon cornstarch; blend well.
4.Pour about 1 cup of the vanilla filling into the center of the crust. Then pour about 1 cup of the pumpkin filling into the center of the vanilla filling. Alternate the remaining fillings in the same manner; concentric circles will form as they spread. To create a marbled effect, gently swirl a knife or skewer through the fillings.
5.Place the cheesecake in a roasting pan and pour in enough boiling water to come 1/2 inch up the side of the springform pan.
6.Bake the cheesecake until the edges are set but the center still jiggles, about 50 minutes. Turn off the oven. Coat a knife with cooking spray and run it around the edge of the cake. Let stand in the oven, with the door ajar, for 1 hour. Transfer from the water bath to a wire rack; remove foil. Let cool to room temperature, about 2 hours. Refrigerate, uncovered, until chilled.

Nutrition
Per serving: 221 calories; 6 g fat (3 g sat, 2 g mono); 27 mg cholesterol; 30 g carbohydrates; 9 g protein; 1 g fiber; 220 mg sodium; 174 mg potassium.

Pumpkin Pie

Ingredients
Crust
1 cup all-purpose flour
1 tablespoon granulated sugar
1/8 teaspoon salt
1 tablespoon butter
3 tablespoons canola oil
1-2 tablespoons ice water
Filling
1 cup canned pumpkin puree
2 large eggs, lightly beaten
2 cups evaporated fat-free milk
1 teaspoon vanilla extract
3/4 cup packed dark brown sugar
1 tablespoon cornstarch
1 teaspoon ground
1 teaspoon ground ginger
1/4 teaspoon freshly grated nutmeg
1/4 teaspoon salt

Preparation
1.To make crust: Stir together flour, granulated sugar and 1/8 teaspoon salt in a bowl. Melt butter in a small saucepan over low heat. Cook, swirling the pan, until the butter is light brown, about 30 seconds. Transfer to a small bowl to cool. Stir in oil. Slowly stir the butter-oil mixture into the dry ingredients with a fork until the dough is crumbly. Gradually stir in ice water, adding just enough so that the dough will hold together. Press the dough into a flattened disk.
2.Place two sheets of plastic wrap on the work surface, overlapping them by 2 inches. Place the dough in the center and cover with 2 more overlapping sheets of plastic wrap. Roll the dough into a circle about 12 inches in diameter. Remove the top sheets and invert the dough over a 9-inch pie plate. Remove the remaining plastic wrap. Fold the edges under at the rim and crimp. Chill the pastry while you prepare the filling.
3.To make filling: Position rack in the lower third of the oven; preheat to 425°F. Whisk together pumpkin, eggs, evaporated milk and vanilla in a mixing bowl. Mix brown sugar, cornstarch, cinnamon, ginger, nutmeg and 1/4 teaspoon salt in a small bowl. Rub through a sieve into pumpkin mixture and whisk until incorporated.
4.Pour the filling into the prepared crust and bake for 12 minutes. Reduce the heat to 350° and bake until the filling is set and a knife inserted in the center comes out clean, 35 to 40 minutes longer. During baking, cover the edges with foil if they are browning too quickly. Cool on a rack.

Nutrition
Per serving: 285 calories; 8 g fat (2 g sat, 4 g mono); 59 mg cholesterol; 45 g carbohydrates; 8 g protein; 2 g fiber; 210 mg sodium; 386 mg potassium.

Riesling Baked Pears

Ingredients
4 ripe pears, preferably Bosc, with stems, washed and dried
2 cups Riesling or other fruity white wine
1/4 cup honey
4 cinnamon sticks
4 bay leaves
4 strips orange zest

Preparation
1.Preheat oven to 400°F.
2.Cut a thin slice off the bottom of each pear, so they will stand upright. Arrange the pears in a 9- to 10-inch pie pan or similar baking dish. Whisk wine and honey in a medium bowl until well blended; pour over the pears. Add cinnamon sticks, bay leaves and orange zest to the wine mixture around the pears.
3.Roast the pears, basting every 15 minutes, until they are wrinkled and tender, 45 minutes to 1 hour, depending on the type of pear used.
4.Use a slotted spoon to transfer the pears to shallow dessert bowls. Pour the wine mixture into a small saucepan; bring to a boil. Boil until slightly thickened, about 6 minutes. Drizzle over the pears and garnish with the cinnamon sticks, bay leaves and orange zest. Serve warm, at room temperature or chilled.

Nutrition
Per serving: 241 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 43 g carbohydrates; 1 g protein; 4 g fiber; 2 mg sodium; 176 mg potassium.

"So whether you eat or drink or whatever you do, do it all for the glory of God." 1 Corinthians 10:31 (New International Version)

Working With What You've Got

2009-12-14T22:34:00.007-05:00

Sometimes, having to deal with an injury or an illness is inevitable. For many people, this can often eliminate exercise progress and/or stop everything altogether. But, it doesn't have to.

I have personally dealt with some annoying setbacks from injuries. However, even though I might have back problems or knee problems, it hasn't stopped me from making progress with my workouts. I find ways to work around the issue and still get in a good workout. An injury may slow progress down, but it shouldn't eliminate progress.

Here are a couple of work-around examples of exercises that I personally deal with and have helped some of my clients work through:

Leg Exercises:

Want to do squats, but can't because lower back is too tight:
Do Ball Squats or Leg Press - Using a physioball to help support your lower back while you do squats can really help to alleviate the lower back tension that is often experienced doing regular squats.

A Leg press machine can be setup to allow you to push heavy weight within a range of motion that allows you to use your quadriceps without putting your lower back at risk for further injury.

Want to do leg extensions, but can't because knees hurt:
Do 1/2 leg extensions or slow lunges - A leg extension doesn't have to come all the way up to effectively work the quad muscles in your thighs. You can work those muscles just by bringing your legs up 1/2 way and pausing for a few seconds and then lowering the weight slowly. Depending on the knee injury, this should be able to take away a lot of the pressure that is often felt under the knee cap.

Slow lunging can also be an excellent exercise to really target the quads (and glutes). If your knees can tolerate you taking the motion all the way to the ground then do it because it will more thoroughly work your glute muscles. The slower you take the exercise the better for the quads.

Upper Body:

Want to bench press, but can't because my shoulder hurts:
Do Chest flys or cable presses - Depending on how injured the shoulder is, a chest fly may not irritate your shoulder as much. A pressing motion may create shoulder discomfort since a bench press heavily involves the shoulder ligaments.

If the shoulder isn't injured that bad, then consider a cable press for the chest in lieu of a regular bench press. Cables can offer a more fluid motion for the exercises that you normally do with free weights. This may help to reduce some of the shoulder tension felt during a regular bench press.

If an injury is permanent, then working with what is left is the only plan. Giving up, is never helpful! I have met stellar athletes that are confined to wheelchairs all their life. They work with what they have and stop making excuses for why they can't succeed!

I have also seen grown men complain of a minor knee ache and quit exercise completely for 6 months! Now, how helpful is that? People who are looking for an excuse to stop exercising will find it! In addition, people who are looking for an opportunity to succeed with their workouts, even though they may have some injury setbacks, will also find it! Deal with your underlying issues. Stay committed to succeeding with your plans and you will!

Prayer
Finally, the best remedy for your injury is God's medicine! Pray about what is ailing you. I often pray about the troubles I face with my workouts. I pray God gives me the strength to succeed even though I may have back problems or knee pain. When I pray and turn my problems over to God, I am more often than not thrilled with how my workouts go, even with all of the issues I face! God knows and cares about our troubles and concerns, don't be too proud to ask for help!

"News about him spread all over Syria, and people brought to him all who were ill with various diseases, those suffering severe pain...and he healed them." Matthew 4:24 (NIV)

Follow Through this New Year!

2009-12-07T22:14:00.003-05:00

It's that time of year again. In a couple of weeks, the fitness facilities will be packed. Everyone will be deciding to get into shape this new year! There will be lines of people waiting for their favorite cardiovascular machine. The majority of parking spots will be taken up and people will begin to get frustrated.

This year, make your decision to get in shape last! Try these 4 things to keep yourself on track with your fitness goals:

1) Be accountable

Have someone you trust keep you true with your goals. A friend could work well here, however most friends are too nice to let you know the honest truth. When you begin to "fall-off the wagon", a real friend will let you know how damaging missing even one workout can be.

Consider investing in a personal trainer/consultant this new year. It is one of the best ways to make sure you stay on track and push yourself to reach higher fitness levels than you ever thought possible! If you are truly serious about getting in shape this new year, it is very much worth the investment!

2) Track your progress

By tracking your exercise and diet, you will dramatically increase your chances of seeing progress! It is far easier to steer your fitness goals if you can clearly see where you have been. Also, a personal trainer can help you FAR more if you have accurate exercise and diet logs. A study conducted by the American Council on Exercise found that people who tracked their diet are 90% more likely to lose weight compared to people who don't track their diet.

Consider using an easy online tracker like http://www.myfitnesspal.com/. It's pretty simple to setup, and after just a couple of days of using it, it remembers all of your choices so you will be able to fly through the tracker within 5 minutes by the end of each day. Plus it's free!

3) Try a "competition"

Now, normally when I talk about "competition", most of the time I am talking about bodybuilding competitions. However in this case, it could be any type of competition. If you are new to fitness, consider doing a 5k (3.1 mile) walk/run. This will give you a focus for all of your workouts.

It is much easier to focus on an event for your training than to just "get in shape". The "get in shape" mentality will only carry you for about the first 2 weeks. Then, your child will get sick and you will miss a workout. Then, your boss will want you to stay late and you will miss another workout. Before you know it, it's been 3 weeks since your last workout and your new plan needs to be remodeled! However, when you have an event that you schedule (and preferably pay for ahead of time to keep yourself honest and on track), even if there are 6 inches of snow on the ground with no plowing, you will make it to the gym!

The great part of having a competition focus is it will always keep you moving in a new and different direction that will help you stretch yourself. For example, you can start with a small running event and then consider a swimming event and then maybe eventually venture out into triathlons and before you know it you will be joining me and The Works Bodybuilding Team for your first natural bodybuilding competition!

Another compeititon I want to briefly mention is the one that got me started. The Body-For-Life competition is one of the best ways to get your start with event-specific training. It's a competition that is based on before and after results over the course of a 12-week period. The top winners receive $10,000 and there is an overall winner that receives $25,000! This is all for getting in shape, basically what you were going to do anyway! Goto: http://www.bodyforlife.com/ if you have any questions or you can email me.

4) Make it Fun!

Yes, fitness can be fun! Try something new and different this new year! More preferably try it with a friend to keep it interesting (--side bar-- however, don't let your friends decide if you are going to get in shape! Just because your friend that you love to workout with can't make it to the gym doesn't mean that you shouldn't go. Go anyway! You might even make some new friends and friends that may be more true to their fitness goals! It's your life, decide to take action and follow through this new year with or without your friends!).

There are a bunch of group exercise classes that members rave about. Try a "Zumba" class (don't ask me what it is, because I don't know) or group spinning or tae boxing. Make fitness fun, that way you will look forward to coming to the gym instead of making it feel like a chore. Also, a fitness trainer can help you make the most out of your training time. Personal trainers are the best people to contact for making workouts different and exciting. Consider calling one today!

This New Year will be different for you! By following these 4 points, you can and will follow through with your fitness goals this new year! For more information about personal training, please email me jonathanearnold@gmail.com

"Oh that my actions would consistently reflect your decrees" Psalm 119:5 (NLT)

Event Specific Training

2009-11-30T22:06:00.004-05:00

Training for an event is my favorite way to train! When you know there is a specific deadline and a reason for why you need to be in shape, it helps you harness much more intensity from your workouts. When I am preparing for a competition, I try to pull out all the stops for my diet, workouts and general health as best as I can. This allows me to go much further than I ever thought possible!

People who train for events such as 10k's, swimming events, triathlons, marathons and Ironmans workout with far greater intensity than people who come to the gym just to get into shape. When you have a reason for your workouts, your workouts will explode! When I train for a bodybuilding competition, I am constantly focused on the deadline of the current phase that I am in.

Bodybuilding Training Phases:

Bodybuilders who compete tend to follow 2 main training phases. The leaning phase and the gaining phase.

Leaning
The leaning phase is the preparation phase for a bodybuilding event. This is usually a countdown of approximately 12-16 weeks before the competition (depending on how much weight needs to be lost). During this time, the competitor is trying to lose as much bodyfat as possible and preserve muscle. Their routine is typically focused on consistent cardiovascular exercise sometimes twice each day, 5-6 times/week along with weight training. Their diet tends to be pretty lean during this period as well so that they can hopefully see all of their muscle groups when they are on stage. The end of the leaning phase is the moment the competitor gets up on stage and poses. Once that is complete, the "gaining" phase begins (and some bodybuilders start the moment they step off stage!).

Gaining
The gaining phase focuses on trying to build as much muscle as possible. Many competitors tend to not put as much intensity into this training phase as they do with the leaning phase which I think is a major mistake! Many bodybuilders call this phase the "off-season", mainly because bodybuilders take the majority of this time off until it's time to start the leaning phase again! However, if a real competitor uses the same amount of focus as they do with their leaning phase during the gaining phase, he/she can make some tremendous gains.
The time period for this phase is dependent on when the next competition in scheduled. It's best to give at least 3 months of proper gaining before leaning begins again. This way, you can give your body ample time to see significant strength improvements. It's this time that makes the real difference for the competitor. If a bodybuilding competitor consistently sees strength improvements during this phase, then it is just a matter of time before he or she will win each show that he/she enters!
Personally speaking, this past year I was able to put on 14lbs of muscle during the "off-season" and this helped me move from 4th place in the heavyweights in 2008 to 1st place in the heavyweights this year! Keeping the training focus makes a big difference!

Maintenance mode
This is the mode that a competitor follows when he or she just can't consistently workout for some reason. This may be during a time of family emergencies or other life events. A typical maintenance mode plan may be working out 3 days/week with some cardio and some weight training. Doing these activities 3 days/week is just enough to hopefully slow the muscle atrophy and keep the competitor relatively the same (Often bodybuilding competitors tend to get on "maintenance mode" during the off-season when they should really be following a proper gaining plan).

Bodybuilders are very much focused on their events and keeping this focus can keep bodybuilders leaner and stronger than their non-bodybuilding counterparts! However, training for any event can really help you strive harder and achieve more! If you have questions about a training event that may be appropriate for you, just ask!

"Everyone who competes in the games goes into strict training. They do it to get a crown that will not last; but we do it to get a crown that will last forever." 1 Corinthians 9:25 (NIV)

Fear of Failure!

2009-11-23T22:05:00.010-05:00

Fearing failure is what holds most of us back from achieving ultimate success! Regardless of your endeavour, fearing failure can stop you in your tracks!

As a kid, I always had a difficult time in school. I was often not paying attention in class. I would daydream about summer, playing video games and how to take over the world (you know, typical childhood thoughts)! As a result, I often failed a good amount of the classes I took. I remember one day when I received a report card and I received all "D's"! Both my parents and I were so elated with this report card because I didn't fail anything!

Eventually, I did get my act together and started putting as much attention into school as I did playing video games and I did a lot better in school. However, going through that and many other trying experiences in life has allowed me to realize that failure is what helps me move forward in life and not hold me back like I thought it would.

This is one of the aspects of training that really separates the champions from everyone else. Failure during a workout is what the goal is! Becoming familiar with how you feel when your body completely fails on you can help you propel your conditioning from mediocre to extraordinary!

The concern I often get with training to failure is: "Won't I get hurt?" The truth is: if you do it right, most likely not. If your form is as good as it can be until the last few repetitions, then you shouldn't worry too much. However, if you have sloppy form throughout the entire set, then you might get injured. This is why having a spotter or a trainer help you during these sets can help make sure you are doing it right. When done correctly, training to failure can bring results significantly faster than any other type of training, period!

I often train to failure in most of my basic exercises. I always try to get a spotter to help me with these sets. I try to get as many repetitions with a challenging weight until I think I can't do anymore and then I ask myself "can I do just one more?" and then I try. Most of the time, I find that I can do one more. Then I ask again "can I do one more?" again and again until I absolutely can't!

Training this way can completely blow away your expectations for how strong or fast you think you are! For example, if you think a challenging weight for you when bench pressing is 35lbs with dumbbells and then you try to do this exercise with 30lbs and you find you are able to do 25 reps....that will prove you can go heavier!

Training to failure can really take your own self-limiting beliefs off of your workouts!

Failure can often lead to great success in life! As God tells us: when one door closes, another one opens. Also, everything works together for the good for those who believe in Christ Jesus!

To me, the best part of our family trip to Hershey, Pennsylvania was hearing about the life of Milton Hershey! To help illustrate how not fearing failure can make a big impact on your life, read about his story:

Milton was born in the mid 1800's. He barely had any formal education. He became an apprentice to a candy-maker in Pennsylvania when he was a teenager and soon thereafter tried to start his own candy business but failed! He then moved onto New York city to try again and failed again! He moved to New Orleans to try again and failed again! By this point he had gone bankrupt and needed someone else to help him finance another venture if he was going to follow his passion.

He then went back to Pennsylvania and convinced his aunt to remortgage her house so he could try yet another business. Just 2 days before the bank was going to foreclose on his aunt's home, Milton received an order from England that more than completely covered all of his debts and Hershey Chocolate took off!

What's even better about this story is what Milton did with his fortune. In addition to creating a huge business that employs an entire city, he also opened a school for orphaned and underprivileged boys. He created state-of-the-art teaching facilities for these kids. Today the school teaches approximately 2000 boys and girls from all states of the U.S. who have very little means. They can attend K-12 and when they graduate they are given $77,000 to use toward any college of their choice. All of this is provided to the child at no cost to the family whatsoever!

Milton Hershey was a man that would not quit regardless of how many times he failed! He had the faith to keep striving in the face of failure! He was handsomely rewarded because he didn't care that he failed! Among his personal belongings that were on display at the museum was his own personal bible that he read. It is obvious that faith was the key to success for Milton!

"Jesus looked at them and said 'With man this is impossible, but with God all things are possible.'" Matthew 19:26 (NIV)

Health vs. Competition

2009-10-27T00:36:00.003-04:00

As another competition approaches (This next weekend for all of you interested!), I have to remind myself about the differences in what I am currently doing versus a normal "healthy" lifestyle.

A competitive athelete (whether a football player, swimmer, bodybuilder, etc) all need to train significantly harder than the norm if they want to stay "competitive". However, it is very important to remember that these atheletes are training for a very specific purpose. The average American adult does not need to workout as intensely or as frequently as most competitive atheletes to get their body into or remain in a "healthy" state.

The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) defines healthy exercise guidelines for people under the age of 65 as cardiovascular exercise 3-5 times/week for 20-30 minutes from moderate to vigorous intensity along with resistance training a couple times/week. That is basically all it takes to maintain a healthy body and help diminish the prevalence of chronic diseases.

That, to me, is the baseline standard! Regardless of whatever else is going on in life, I must make sure I am doing at least 3 days of exercise made up of cardio and some strength training. Now, I also realize that 3 days/week is not enough to help me achieve higher strength levels or enough to really help me lose weight. But, it is enough to keep my body happy and help delay muscle atrophy.

To help put this concept into a practical example, let me give you a little history about my bodybuilding career:

I started bodybuilding back in 2003 when I first did the Body-For-Life challenge and became the 1st runner-up in my category. I then competed in my first formal natural bodybuilding competition in the summer of 2004. After that, I competed in the fall of 2005. However, after that competition, I took approximately 3 years off from competing as I finished up my degree. Although, during that time, I still made sure to workout with weights approximately 3-4x's each week and do intense cardio for 20-30mins three times each week. Doing that allowed me to keep my weight at a relatively lean level (+/- 10% bodyfat). I didn't notice much strength gain, but I didn't notice that much muscle atrophy either.

Last year in the summer of 2008, when I decided it was time to get back into bodybuilding, it took about 2 months of hard training (5-6 days/week of strength training and cardio, which is the norm for bodybuilders) to get back to a similar strength level as compared to 2005. From that point, I have been able to keep making gains. However, it wouldn't have been that simple if I didn't keep up the baseline healthy guidelines when my life was too hectic to compete.

I personally don't believe that bodybuilding is for everyone. Just like swimming isn't for everyone (and football or any other sport for that matter). However, I do believe that the baseline healthy guidelines ARE for EVERYONE!

Regardless of your current lifestyle, no excuse is good enough to prevent you from spending 20-30mins, 3-5 days/week on keeping yourself healthy! That is YOUR baseline standard. Even when your mom is in the hospital and the kids are sick! Taking 20 minutes out of the day to give back to yourself will help you become a better you! Doing so will help you cope with whatever life turmoil you are currently going through.

"Do not be wise in your own eyes; fear the LORD and shun evil. This will bring health to your body and nourishment to your bones." Proverbs 3: 7-8 (NIV)

Recipes!

2009-10-19T22:17:00.008-04:00

Bodybuilders become pretty creative in the kitchen as they get closer and closer to competition time! Since the next competition is less than 2 weeks away (Halloween, Saturday October 31st at Dover High School for anyone interested in attending!), I thought I would share some of the recipes that have been keeping me on track these past few months. These foods will typically be high in protein and some high in good carbohydrates (which means it has plenty of fiber).

Meals:

Homemade Pizza!

Many pizza's are loaded with fat and refined carbs. However, when you make it all yourself, you can change a lot of that to a healthy low-fat, good carb and high protein meal. Here is what we made this past weekend and boy was it yummy!:

Chicken Spinach Supreme Pizza:

Ingredients:
12oz chicken tenderloin (chopped)
1 small bag of whole wheat pizza dough (found in grocery store where pizza is sold)
1 8oz container pizza sauce
1 bag of shredded low-fat (or fat-free) mozarella
1/2 bag fresh baby spinach
1/2 can black olives (chopped)
1 cup stir fry peppers and onions
1/8 red onion (diced)

Preparation:
Roll out the dough on a cookie sheet
Spoon in the sauce
Put on 1/2 the bag of mozarella cheese
Put on chopped vegetables
Add on Chicken
Then Spinach
Put the rest of the bag of cheese on top
Bake in the oven at 475°F for 10-12 minutes
Enjoy!

Nutritional Info:
Serves 8
Cals: 262
Protein: 26g
Carbs: 25g (with approx 5g fiber/svg)
Fat: 7g

A very delicious, high protein, good carb, low fat meal! Check out my pictures on Facebook showing how we prepared the pizza this past weekend.

White Bean Chicken Chili:

This chili recipe was taken and slightly modified from the Cooking Light Super Fast Suppers cookbook.

Ingredients:
1 cup Onion (chopped)
2 teaspoons Garlic (minced)
2 16oz cans cannellini beans undrained
2 16oz cans of chicken meat (found next to the tunafish at grocery store)
1 15oz can of chicken broth, low sodium
1 1/2 salt-free Mexican seasoning
1/4 tsp salt
1/2 cup low fat monteray jack cheese with jalapeno peppers (shredded)

Prep:
Place large pot on stovetop and turn to high
Mash one can of beans in small bowl then add to pot
add all ingredients except cheese into pot
Once boiling, reduce temp to simmer and let it sit for 15 mins
add shredded cheese and enjoy!

Nutritional:
Serves 6
Cals: 284
Pro: 28g
Carb: 23g (6g Fiber)
Fat: 8g

Protein Recipes:

Caley Whitney's Protein Bar

This is the recipe for a protein bar a coworker of mine told me about. Everyone that has tried it has absolutely loved it!

Ingredients:
1 cup Quick Oats
6 Egg Whites
1 1/2 cups Skim Milk
2 packages Nutrilite Whey Protein
1 oz Raisins

Preparation:
Combine all ingredients into mixing bowl, stir until completely blended
Pour onto baking pan
Bake at 350°F for 20-30 mins or until golden brown

Nutrition:
Serves 6
Cals: 140
Pro: 16g
Carb: 16g
Fat: 7g

Pistachio Protein Pudding

You can try this with any of the Jello instant pudding mixes. I personally like Pistachio!

Ingredients:
1 box Jello Pudding Pistachio Fat Free, Sugar Free mix
2 packages Nutrilite Vanilla Whey Protein
16 oz ice cold water (make sure the water is really cold)

Prep:
add all contents to mixing bowl
blend with beaters or whipping spoon for 2 mins
Let sit in refrigerator for 5-10 mins
Enjoy!

(Try adding fat free cool-whip for a topping, only 15cals for 2 tblspoons!)

Nutrition (without the cool-whip):
Serves: 2
Cals: 175
Pro: 25g
Carbs: 9g
Fat:3g

Smoothies

Protein smoothies can be made a million different ways! I personally really like a smoothie to be thick and creamy, like a milkshake at Friendly's! :) Feel free to modify these recipes to your liking, especially if you like your smoothies to be more liquidy than I do.

Orange Julius:

Ingredients:
2 oranges (preferred without seeds)
2 Vanilla Nutrilite Whey Protein packages
4 tblspoons whipped cream
6 ice cubes

Prep:
Add 2 peeled oranges to blender
Add protein powder
Add 6 ice cubes
Start blend at slow to chop up ice
Then switch to high once chopped
and keep on high for approx 30 seconds or until thick and creamy
Enjoy!

There is no need to add water to the blender, the oranges produce more than enough liquid once blended.

Nutrition:
Serves: 2
Cals 180
Pro: 25g
Carbs: 15g
Fat: 3g

Thick and Creamy Strawberry Smoothie:

Ingredients:
1 6oz container vanilla Thick and Creamy Yoplait yogurt
2 packages vanilla Nutrilite Whey Protein powder
1/2 cup skim milk
1/2 cup strawberries
4 tblspoons whipped cream
6 ice cubes

Prep:
Add ingredients to blender
Blend from low to high to chop ice cubes
Blend for 30 seconds on high
Enjoy!

Nutrition:
Serves 2
Cals: 268
Pro: 31g
Carbs: 38g
Fat: 4g

Thick and Creamy Peanut Butter Banana Smoothie (weight-gainer!):

This smoothie I really like in the "off-season". It definitely can add quite a few calories, but boy is it tasty!

Ingredients:
1 6oz container vanilla Yoplait thick and creamy yogurt
1 small banana
2 packages chocolate Nutrilite Whey Protein
2 tblspoons Teddy natural peanut butter smooth
1 cup skim milk
4 tblspoons whipped cream
6 ice cubes

Prep:
Add all ingredients to blender
blend from low to high
blend on high for 30 seconds
Enjoy!

Nutrition:
Serves 1 Big Guy! Or 4 Little Girls! LOL :)
Cals: 870
Pro: 75g
Carbs: 100g
Fat: 23g

I hope you enjoy these recipes! Please let me know what your thoughts are. Also, feel free to send along some recipes that you might enjoy and believe to be fun, healthy and tasty!

"So whether you eat or drink or whatever you do, do it all for the glory of God." 1 Corinthians 10:31 (NIV)

Balancing Priorities

2009-10-12T21:25:00.018-04:00

Your priorities in life dictate exactly what you want to do with your time. Often, priorities like prayer, reading the bible, exercise and eating healthy foods tend to get moved down the totem pole for priorities like work and family time. Unfortunately, it is this mis-prioritization that causes many of us to not be at our absolute best and as effective as we possibly could be.

Order of Operations (for your life)

1) Spiritual
2) Health
3) Family
4) Education
5) Financial
6) Work

Reasoning

#1 God) Above all things, Jesus told us to love the Lord our God with all our heart, soul, mind and strength. We do that through reading His word, praying and fellow-shipping on a regular basis. When we place God first in our lives, we will be following the narrow path that Jesus talks about:
"Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it." Matthew 7:13-14 (NIV)

By following God first, we will never be lead astray with the other priorities in life!

#2 Health) After your spiritual health, your physical health (not the health of others) comes next. If you believe that self-sacrifice and putting others ahead of yourself is "helpful", you are doing the people who you believe you are helping a real disservice! You cannot be at your absolute best if you are not taking care of yourself!

By spending a little time on you (20mins-1 hour/day) through exercise, you can dramatically compound that time back. As I mentioned in a previous post, your energy level increases the more you exercise, not decrease! You become far more efficient and energized when you exercise regularly and eat healthy foods. I personally love the feeling that regular exercise gives me. If I spend 3-4 days with no real exercise, I start to become very sluggish and considerably less effective. When you exercise regularly, you will find time that you didn't know you had because you are that much more efficient!

Often, when I meet with parents, I hear about the difficulties of finding time to exercise when there are kids that are screaming for their attention. Many of us have been brought up to believe that any time away from the family is considered selfish time. Their thoughts are: in order for their family to flourish, they need to spend as much time as possible at home with them, that is, when they are not at work, of course!

Unfortunately, this line of reasoning is really setting the wrong example for our kids. If we want to have children that function at their best, we need to show them how to keep their own body healthy through exercise and eating healthy foods. 20mins to 1 hour/day of exercise can work wonders in anyone's life. If you currently are not setting this example, how will your children learn to keep themselves healthy? Chances are, if you have poor eating habits, your children will as well. Chances are, if you are not exercising on a regular basis, your children will not either. You set the example in your household!

#3 Family) Your family does want to spend time with you! So, after you have done some exercise (and who says you have to exercise without your family?), get on home to play! Now, doing what most Americans do and sit in front of the television may not be the best way to get "quality" time with your family. Try actually planning some dates every month to do something fun, creative and exciting.

Every month, I try to plan at least one night to spend alone with my wife. As many of you parents know, it can be a bit challenging to actually have an adult conversation with your spouse, or just enjoy each others' company when the kids need you constantly. By having a 'date night', a minimum of one evening each month to spend alone, it helps to calm our nerves and reignite our passion for each other!

Also, every month, we try to plan at least one day or weekend to do something fun with the whole family. We try to make it something special and hopefully different. It may be a trip to the fair or apple picking or to a museum or even just spending a whole day looking at drainholes(that's Teddy's favorite)!! The point is to do something together, that's fun for everyone.

We make sure to have these days each month regardless of actual vacations. A vacation is very nice, and we try to take one every year, however that does not take the place of spending regular family time each month. Doing this, helps us remember why we had a family in the first place!

#4 Education) Education is key to becoming the best you that you can be! However, many people believe that formal education is the only key to success. Nothing could be further from the truth! In fact, a quick glance at the world's wealthiest individuals will let you know that only couple of the top 10 wealthiest even have a bachelor's degree! It is not the degrees on the wall that determine how high you can climb, but your own education does make a tremendous difference.

In fact, a staggering difference between the wealthiest individuals in this country and the rest of the public is that the majority of the wealthy read at least one nonfiction book each month and the rest of the public stops reading altogether once they finish their formal education. Another way to think about that is... There really is no difference between someone who cannot read (being illiterate) and someone who does not read (the majority of Americans).

Make a difference in your own education and start reading more today! Read more about your interests. If you are not interested in your job, then start reading more about different lines of work. One of the best aspects of reading is that you get to learn from everyone else's experience before you try to jump into something new and different yourself. You get to learn from the best through reading!

I am currently reading a great book by John Maxwell, called "Your attitude makes the difference!". If you are interested in hearing more about some of the other books I have read this year, please let me know.

#5 Finances) Your finances should also be prioritized like the rest of your priorities. Many people struggle with financial control because of their impulsive desires. Health and wealth are very similar. Both require self-control. Your money needs to be directed like your calories do. When those George Washingtons don't have a plan and purpose, they fly out the window, just like your diet plan on Thanksgiving day! I recommend setting a monthly family budget (which needs to be modified each month) and specific financial goals. I would also recommend a very helpful course like Dave Ramsey's Financial Peace program to help guide you through all the steps that it takes to get your finances in order and completely focused on financial freedom!

Just as scripture tells us, when we are faithful with a few talents, He will reward us with more. If you feel that you don't have as much as you want financially, that might be because you currently are not handling what you have very well. Once you start to handle the little money that you have better, then God will reward you with more!

#6 Work) Work is the final priority. Unfortunately, many Americans believe work comes as the first priority and then family and then somewhere later health is a part of all that and God usually isn't even in the equation! Following that line of priorities, there is no wonder that divorce, health problems and suicide rates so high!

When it's time to focus on work, focus on work and nothing else. Just as Dale Carnegie writes in his book How to Stop Worrying and Start Living "Live in 'day-tight' compartments". He writes about dealing with the situation at hand. Don't worry about every little detail in life that could frustrate you or get your mind off track. Focus on work when you are at work! If you work when you are supposed to work, then you can live peacefully when you are done!

By keeping the other priorities in-line you will more than likely be looked at highly for a promotion! You will be a highly peaceful (from following God), energized (from exercise), happy (from time with your family), smart (from reading), and financially organized (from budgeting) person! Who wouldn't want to promote you!

Keep your priorities in order and your priorities will take care of you!

"Jesus replied 'Love the Lord your God with all your heart, with all your soul and with all your mind.' This is the first and greatest commandment." Matthew 22:37-38 (NIV)

Keeping Consistent at all Cost!

2009-10-06T00:06:00.011-04:00

Many researchers say that it takes 21 days to create a new habit. For some reason, this statement just doesn't seem to apply to the fitness industry! I have seen many enthusiastic people join the gym at the beginning of the new year and workout like they have never worked out before, for one month, and then quit all exercise for 9 months! Then they come back to see me again, right before the next new year, and tell me "This time, I am serious, and I am really going to get in shape!" Then they proceed to do it all over again!

Everyone wants to see the results that staying steady produces. However, most people are not willing to put forth the effort of staying steady when it is inconvenient. Usually, most people cut out their workouts when life suddenly throws them a curve ball! Unfortunately, it is how we handle the 'curve balls' of life that truly defines our life! Will you stay the course or become derailed?

I have noticed 3 "consistent themes" about people who get completely derailed from their fitness plans when a curve ball is thrown.

1) They aren't consistently exercising enough to see the results of their efforts

2) They usually don't consistently keep track of their progress (diet log/workout log)

3) They tend not to be consistently intense enough with their workouts to really see a change

First Point) Many people believe that exercising (cardiovascular exercise especially) three times/week is enough to create weight loss results. I hate to be the bearer of bad news (well, okay that's a lie! :), but for most people, three times/week is just enough to keep you where you are.....frustrated! Unless you have a very fast acting metabolism and/or really good genetics, three times/week with cardiovascular exercise will usually not produce much weight loss, if that's your goal. It usually takes 5-6 days/week of cardiovascular exercise, for a minimum of 30 minutes, with a heart rate 80% MHR, for consistent weight loss to occur (that is, as long as you're not over-consuming calories either).

Second Point) If you are truly serious about getting results from your exercise and dieting efforts, having a journal is your greatest asset! It is SO hard to know where you are going unless you have been keeping track. Your journal is your personal guide to weight loss (or weight gain) if that is your goal. By keeping track, you become a great student of yourself! You will learn what types of foods help you and what types of foods hinder you. Also, in the weight room, you will see what exercises are really making you stronger and which ones you really need to work on more. Also, by keeping track, you can see over a long period just how much progress you have really made.

I have workout journals that go back 6 years! Whenever I have a down day and am feeling really bad about the workout I did, I just open up that old journal and see just how far I have come! It's amazing how much stronger you can become over that much time when you are consistent! If you are not currently keeping track of your workouts and/or diet, you need to start right away! Well, that is, if you want to see real results from your efforts!

Third Point) Workout intensity is what truly defines a "workout"! You actually have to push yourself.....hard! And yes, sweat! Or, you can keep using the gym as a social club and wonder why you don't see results!

Not to be a complete jerk, but it takes effort and consistent effort, at that. I wish I could workout really hard for one day and take the rest of the week off, but that's not how it works! It's that really hard effort, as often and consistent as possible. That's what creates change in our bodies! If you aren't happy with how your body is feeling or looking right now, then change it! But realize, change is painful! Learn to enjoy the pain of change and you can have a stellar looking/feeling physique! Consistent intensity brings about consistent change.

Personally speaking, I really like the results that working out consistently produces. When life throws me a curve ball, I try to manage the best that I can to stay on track with my fitness goals along with all the other goals that I have for life (in order of priority). If I get off course for a day or two, I try as hard as possible to get right back on track as soon as I am able.

When the results start to occur, your will to stay the course will be much firmer as well! Personally speaking, if I was going to a gym, that was more like a social club (because I wasn't working out hard enough), three times/week, and then the boss asked me to work late the day I was planning to go to the gym, then I guess I would decide to work late and skip the gym as well. However, when I know I can create results from the workouts that I do, I would make every effort to make it to that workout, no matter what (barring medical emergencies for myself or my family)!

Your consistency makes all the difference! Make your goals count and do the work when it is not fun! That way, you will actually see the fruits of your labor!

"We continually remember before our God and Father your work produced by faith, your labor prompted by love, and your endurance inspired by hope in our Lord Jesus Christ." 1 Thessalonians 1:3 (NIV)

Battling the "Low-Energy Demon" and Winning!

2009-09-21T23:12:00.012-04:00

Why do so many people struggle to make time for fitness?

We are all aware of the benefits of being "in-shape", here are just a few of them:

- More energy
- More strength
- Longevity
- Less depression
- Better sleep
- More confidence
- Sharper memory
- More physical capabilities

I am pretty sure most people would want all of that! So again, why do so many people make so many excuses about not being able to exercise regularly? Why is it that on average only 10% of members of a gym attend regularly (3 or more times/week)? My personal belief is that many people are afraid of the pain that "LED" lies to us about!

Let me clarify. Often, most people have a moment of mental debate before they decide to exercise. It is at this point when the "Low-Energy Demon" (LED for short!) pops up! LED tells us "You don't have enough energy to workout hard enough to make a difference! You might as well not go to the gym today." LED also tells us "Do you really want to put yourself through that much pain right now? You are plenty cozy doing what you are doing. Besides, you really need to spend more time with your family! Why are you trying to be so 'selfish'!"

LED is a liar! In order for you to be successful with your fitness goals, or any virtuous endeavour for that matter, you have to put LED in its place! You must first pray and then do as Ephesians 6:10 tells us and "Put on the full Armor of God". LED is a reminder that our battle is not physical but spiritual. God wants the best for you! Cast your cares upon the Lord!

Once you have prayed, keep these points in mind:

Exercise actually creates energy, it doesn't take energy away. If you have low energy, then give what little energy that you have to exercise and it will compound that energy and give it back to you! Just as the Scriptures tell us, "What you sow, so shall you reap!" Your energy levels will continue to climb as you continue to put forth energy.

When LED pops up again trying to scare you about the "pain of exercise", remind LED that being diagnosed with heart disease, type 2 diabetes, osteoporosis and depression will be one thousand times more painful!

If LED tries to tell you that you need to skip spending time at the gym to spend time with the family, tell LED "Spending 30-60mins/day on myself will allow me to be a fit daddy or fit mommy and that sets a far greater example to my children than spending that time with the kids in front of the television!" Also tell LED "I am going to the gym so that I CAN have energy to chase after my children and not be so exhausted anymore!"

By following these recommendations, you can keep LED at bay! Remember, when you listen to LED you can wind up Dead!

"Finally, be strong in the Lord and in his mighty power. Put on the full armor of God so that you can take your stand against the devil's schemes. For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms." Ephesians 6:10-12 NIV

Caffeinated Craziness!

2009-09-14T23:00:00.006-04:00

Most people consume some type of caffeinated product regularly. According to the Specialty Coffee Association of America (SCAA), approximately 150 million Americans drink coffee every single day! This does not account for people who consume other caffeinated products other than coffee, such as energy drinks and other performance supplements that contain caffeine. Of course, this information should come as no surprise to anyone reading this. Who doesn't like that alert buzz that you get from a few sips of hot joe!? We all need that extra pick-me up to stay on top of the game at work or at school or even in the gym, right?! Besides, for the past 25 years, "The best part of waking up, is Folgers in your cup!"

Caffeine Pros:

Caffeine consumption has been growing considerably over the past few years. To help accelerate this, more health research studies have discovered positive health outcomes for people who drink coffee regularly. Some of these studies show a decreased incidence of diabetes, Parkinson's disease and asthma.

In addition to these health studies, performance supplements have been increasing the caffeine market. There are quite a large number of supplements that can help workout performance because of the amount of caffeine in the supplement. Caffeine can help increase focus and endurance, which can help many athletes perform better.

Caffeine Cons:

Unfortunately, many of us forget that caffeine is a drug. The more we use it, the more dependent on it we are! For people who consume at least 2 cups of coffee each day, skipping a day may create withdrawal symptoms. These symptoms include: headache, fatigue, depression, nausea, vomiting and muscle stiffness and soreness! For someone who is active, it's quite a challenge to stay active during withdrawal! In addition to that, our moods are greatly affected by how much, or how little, caffeine we have consumed. If you skip even half the amount of caffeine you normally consume, depression usually ensues! Of course, if you have the caffeine your body craves or maybe give it a little bit more (which is what most drug addicts want to do!), you will have that nice elated feeling of control and peace and the whole world will sing in harmony!

Personally, I have found that caffeine can be a helpful servant, for a little while. However, it quickly becomes a ruthless master! I have used (and still use, because I am hooked) multiple types of caffeinated pre-workout beverages and supplements. Caffeine can give you a bit more focus when working out and help you push yourself a little harder than you normally would. However, keep in mind that the more you use a caffeinated product prior to working out, the more you will need to keep using it, just to be "normal". Try working out without caffeine after you have used a caffeinated product daily for 3 months! The birds outside will stop chirping so peacefully!

Caffeine Intoxication

In addition to caffeine withdrawal, there is a much worse situation that could develop. Caffeine intoxication! Just like alcohol, you can have too much caffeine. Of course everyone's individual tolerance is different. Symptoms associated with intoxication may include: restlessness, nervousness, excitement, insomnia, diarrhea, vomiting, flushed face, muscle twitching, seizures, heart palpitations and death. High amounts of caffeine consumption can be a factor in developing anxiety disorders and depression according to the American Psychiatric Association. For some people, the above conditions can develop with as little as 250mg of caffeine/day (about 2 cups of coffee) other people would need 1000mg to notice those affects.

My recommendation:

I personally believe that using caffeine for what it is intended for, as a stimulant, can help give you an advantage when you use it, infrequently. I remember having one small cup of coffee before I took a test and it helped me concentrate during that exam. However, I would make sure to not consume anything caffeinated for a couple of days afterwards to make sure I didn't develop a habit. I would recommend trying to keep caffeine consumption infrequent to allow your body to recognize the caffeine when you consume it and not become dependent on it.

The bottom line when thinking about caffeine is to remember that it is a drug!

It all starts with drinking one cup of coffee each day to help you get off to a "good start". Then, your body gets used to that and you need 2 cups to give you that alert edge! Then that medium at Dunkin' Donuts turns into a large (approx 3 cups) when you want to be extra focused for your presentation. Then, before you know it, you will need the whole pot before lunch time just to get the wheels turning! Anxiety then starts to accelerate and you find you can't sleep as well at night. Ibuprofen becomes your next best friend because of all the headaches you are getting from caffeine withdrawal and you take that with some Tums because your stomach hurts from new peptic ulcers that develop from the intense amount of caffeine (and ibuprofen) that you need to consume, just to feel normal! Definitely the picture of health, right!?

"Do you not know that your body is a temple for the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your body." 1Corinthians 6:19-20 NIV

The Wounded Warrior!

2009-09-01T00:13:00.007-04:00

Training hard can sometimes, but hopefully not often, lead to an injury. Most athletes have suffered some type of injury which is often associated with the high frequency and intensity of training. In fact, if you are interested in getting your body into great shape, it is important to understand the more often you train with vigorous effort, the greater your chance for injury will occur. However, being afraid to work to your maximum capacity because the threat of injury scares you, should not occur! The occurrence and severity of these injuries can diminish greatly by paying attention to a few key points during exercise.

Focus on Form!
When doing most exercises, take your time to focus on the form of the exercise. Try to take twice as long to lower the weight as it does to contract the weight. There are multiple studies that show the slower a repetition is executed, the more muscle is actually developed. In addition to that, the slower the repetition, the less likely you will use momentum. Using momentum is a great way to achieve only half the results and more than double your risk for injury!

There are two parts to an exercise repetition. There is the "eccentric" motion and the "concentric" motion. The concentric motion is when the muscle you are working is contracting or getting tighter. For example, if you are doing a bicep curl, this is the part where your arm is "curled" and your bicep muscles are very tight. The eccentric motion of an arm curl is when you are lowering the weight and the bicep muscles are getting longer.

By taking your time with the eccentric motion of an exercise, you can actually produce greater results faster because you will more thoroughly work the muscle, allowing more blood and lactic acid to build up faster which will help to fatigue the muscle more quickly. More lactic acid leads to greater deterioration of muscle, which will lead to a greater amount of muscle rebuilt! Also, controlling the lowering phase of the exercise significantly decreases the likelihood of injury since you won't be putting your joints at risk for injury with momentum.

Improper form with the use of momentum is usually the culprit of many ligament tears. Momentum will rapidly cause the deterioration of joints!

Stretch!
Stretching is another great way to help prevent significant injuries. This is often one of the aspects of exercise that is overlooked by a good majority of exercisers from the amateurs to the professionals! Stretching is typically placed in the "if I have time for it" category. We all know that we never have "time for it", so it often never gets done! Avoiding stretching will greatly increase the chance of a torn muscle. Exercising with tight muscles greatly increases the risk for injury because your body may not be mobile enough to perform a proper exercise. Stretching and massage are very helpful tools in loosening the very tight muscles that occur through regular strength training and cardiovascular exercise.

Stretching and holding the stretch ("static stretching") for 20 seconds is a great way to help lengthen the muscle so it can allow greater blood flow and mobility of the muscle. It may require multiple "reps" (20 second holds) to thoroughly loosen up the muscle.

Most everyone has some area of their body that is tighter than other parts. If you workout regularly (3-5x's/week) then your chance of having some muscle that is tighter than another is extremely high. It's just a normal part of exercise and recovery. However, continuing to train major muscle groups without consistent stretching will increase the likelihood of an injury to one of the major muscles since your mobility is decreasing.

Vigorous stretching prior to strength training or cardiovascular exercise is generally not a good idea. Doing so can create small tears in the muscle and increase the chance of an injury to that muscle during your workout session. However, by spending approximately 40 seconds (but not much more) between exercise sets, stretching the muscles that you worked can help delay fatigue and decrease muscle tension allowing you to push yourself a little harder to achieve greater results. Then, after your exercise session is over, spend approximately 10 minutes stretching all the muscles that you worked that day. Doing this will help to not only prevent further injury, but it will help to increase (not just maintain) mobility and flexibility.

For some people who have significantly tight muscles (determined by exercise testing), it may be a good idea to make use of a foam roller before and after you exercise. A foam roller is a hard foam roll that you lay on for 30 seconds to 1 minute that helps to release tension in a muscle which will then allow you to stretch the muscle more effectively. The National Academy of Sports Medicine (NASM) highly recommends foam rolling or "self-myofacial release" for tight muscle groups before and after exercise. If you have any questions about using a foam roller, I would recommend speaking with a personal trainer before using one for the first time, since using one inappropriately may lead to further injury.

Even by following the above steps, there is still the probability of an injury. This is especially true if you continue to train vigorously quite often (5+ days/week). However, the severity of the injury and how often you get injured will significantly decrease in likelihood. Doing these above steps should help you feel comfortable in knowing you are doing your best to protect your body, now it's time to push it as hard as you can! :-)

"Do not keep talking so proudly or let your mouth speak such arrogance, for the LORD is a God who knows, and by Him deeds are weighed. The bows of warriors are broken, but those who stumbled are armed with strength." 1 Samuel 2:3-4 (NIV)

Taking a BREAK!

2009-08-24T23:38:00.003-04:00

Sometimes, if you have been training seriously for a considerable amount of time, it's a very good idea to take some scheduled time off. Most people, unfortunately, don't actually schedule this. What happens is that people often just stop working out and slip back into old habits. However, if you plan a break ahead of time, it may give you just enough time to recuperate, rejuvenate and remotivate yourself to keep going!

I often find that when I train (myself and others) that if training is steady for a long period of time (3+ months at a time), exhaustion and boredom soon settle in. Sometimes, just changing the workout routine is all that is needed to keep the training spark alive, but often a scheduled time off is what your body is actually crying for!

Our body, mind and spirit need time to refresh. Having some time to get away from the hectic workout, work and stressful life situations can allow yourself the recovery your body needs to keep yourself on the path to true health and peace.

What happens with no breaks:

Athletes:
For the athletes who are constantly looking for progress, it's important to allow a certain amount of time off. Some physicians believe that the adrenal glands can become over-stimulated and create nervous system disorders if athletes don't take some good scheduled down-time. Anxiety and depression can result if the hardcore trainer doesn't take some time to relax. In addition to that, stress fractures and other strains and sprains can occur more often for the athletes who don't allow their body to recover.

General Public:
For the general public who does not train as hard as the athlete (5-6+ days/week), if you train 2-3x's week and consistently do that, it's also a good idea to have some scheduled time off. However, for most people, it's hard enough to develop the habit of working out regularly so you should be very careful with doing this. It's best to make sure there is a very specific start and end time of your break. However, after the break is over, it's very important to get right back on your training plan to make sure the habit is still there.

It is very important to make sure the time-off is "scheduled" because what often happens is that a person follows their plan for awhile until they start to notice boredom, lack of results, or fatigue and then they skip a day one week and then they'll skip 2 days the next week and then before you know it, it's been 6 months of vacation from the gym! It's important to give your body a break ahead of time, before it steals them from you and you end up off course!

How much time-off?
There really isn't a clear answer to this question. The best answer is a nice scheduled break with specific start and end times that allows yourself enough time to relax and recover. Everyone is different.

5% Time
However, for those math nerds out there like myself, I have noticed that if I take about 5% of the time off that I put into working out, I usually can keep myself going pretty steadily. For example, if I follow a very strict 12-week program that has me working out 6 days/week, that would be 72 days of working out. 5% of that time is 3.5 days (let's round up to 4 days, shall we?). So, after a hard 12-week training routine, I take 4 training days off (I make sure to schedule it). If I want a full week off from training (6 days off from any exercise), I usually will have just completed a 5-month training program (fairly typical for prep for a bodybuilding competition). In some ways, I kind of look at it like "earned time off" kind of like many employees get for their vacation time from work. :)

It's important to allow your body the time it needs to recover ahead of time instead of trying to steal time away from it. This way, you don't break your training discipline, you allow your body time to recover and you keep a bit of your sanity! :)

"Then Jesus said, 'Come to me, all of you who are weary and carry heavy burdens, and I will give you rest.'" Matthew 11:28 NLT

Getting an "A" on your diet!

2009-08-17T23:43:00.004-04:00

Finding the right balance between being in control and enjoying freedom can be one of the most frustrating aspects about staying on track with a diet plan. Often, we feel pulled to not limit ourselves and eat the tasty foods that we know won't really help us attain our goals. However, we don't want to be too strict and feel like we need to live in a box in order to achieve weight loss (or gain) results. There are several methods that may be helpful in allowing you to have freedom, yet keep you on course with your goals.

"Free Day"
Having a day during the week that allows you to eat the foods that you have been craving all week, might give you the freedom you were looking for. However, I would be very cautious on how you approach this day, if you plan to choose this route of enjoyment. Often, a "free day" really turns into a "binge day" where you eat any and all types of junk food that you may normally not even consider. This day, for many people, turns into a "Last Supper" mentality and many people find that they need to eat everything in sight because they have to wait another week before they can eat junk food again.

I was first introduced to the "Free Day" concept with the Body-For-Life program. A day during the week, you were supposed to pick as your day off and eat whatever you want. The thought process behind this is that after eating all the junk food, you would not want to eat junk food again because of how it made you feel. However, what I find it does is create binging and exercise bulimia mentalities. I personally didn't have that big of an issue with binge eating until I rigorously followed this plan.

This plan can work well for some. It works best if you enjoy 2-3 meals during that day off that you normally wouldn't eat, but keep it reasonable. Don't force feed yourself junk food, just because you are running out of daylight!

Be Reasonable Plan
This plan basically means that you can enjoy the foods that you like on a daily or most days basis, if you have a small portion and keep it to that. For example, if your favorite food is ice cream, have a serving (1/2 cup) at night, but no more than a serving.

This plan can work very well if you keep yourself full from all the healthier foods that tend to fill you up (like lean protein and high fiber foods). If however, you don't keep yourself full, or you skip meals, this plan may not satisfy you all that well. One small serving of your favorite food, may just lead you into another small serving and then another....

But, I think if you are a reasonable person, you should be able to do very well with this approach to diet planning. Eat a well balanced diet and keep treats small (wow, what a concept! :).

Get an "A" on your diet plan
This plan is about having a certain number meals that are on track versus not on track. For example, let's say you eat 6 meals each day. That means you eat 42 meals each week. Now, if you want to keep at least 90% of all your meals on track, you have to eat at least 38 good meals. However, that means that 4 of those meals can be off-track or "fun meals". These 4 meals can easily be up to 150% of what you would normally eat calorically and really not create any lasting weight issues. For example, if your normal meal is about 400 calories, then a "fun meal" might be up to 600 calories.

Of course following this plan requires keeping good track of calories, and your meal plans in general. This plan may work well for bodybuilders, but might be a bit impractical for the general public. However, it can work well for people who struggle with controlling their diet too much. If you find you need to stay on track and are very strict with your diet planning, this may be an opportunity to allow yourself to relax a little bit and not worry about being thrown off course.

However, be cautious that one "fun meal" doesn't turn into another and another and then it eventually turns into a "free day". This plan is still about being in control, but allowing yourself to relax a little bit.

My Recommendations
I personally like the "Get an "A" plan" the best because it allows me to stay in control, yet enjoy myself occasionally. I think for the general public, the "be reasonable plan" is probably the best. Keep treats small and eat a well balanced diet. For the more strict dieter, the "Getting an "A" plan" may work better. I personally don't recommend the "free day plan" to that many people, just because it sets the wrong mentality. Any day that has a "no holds barred" mentality can create a lot of problems for folks.

"So think clearly and exercise self-control. Look forward to the gracious salvation that will come to you when Jesus Christ is revealed to the world." 1 Peter 1:13(NLT)

Post-Competition Blues -- The Darker Side of Competitions!

2009-08-10T22:53:00.011-04:00

The weeks following a competition can be a real downer for a lot of bodybuilding competitors. It's a time when you can relax. However, after being so focused for such a long period of time (months to even years for some), it's hard to let go.

Many competitors spend multiple hours every day in the gym trying to burn off as much bodyfat as possible the weeks leading up to a competition. After the competition is over, it's definitely a time to celebrate and relax, however this can be challenging since you were just rewarded for not relaxing and not celebrating!

In fact, many members at the gym are encouraged and motivated by what you as a competitor have just accomplished! Now, with no competition to focus on, you want to relax but you don't want to either! You have become a quasi-gym star for all your hard work, yet you need to let your body rest and recover from all the stress you have put on it and allow yourself to regain some weight. This is where many potential disorders really start to make themselves apparent!

Exercise Bulimia

Many bodybuilding competitors struggle with this condition post-competition. Once a competition is over, many competitors still want to stay really lean to see all the muscle they have worked hard for, yet they want to indulge on all the foods they have been denying themselves. Episodes of binging often occur for many competitors. There are many reasons why binging occurs:
1) the body has been deprived for a prolonged period of time and physiologically needs more nutrients than you have been giving it
2) you eat foods that are absorbed quickly and spike your blood sugar (cakes, candy, donuts, etc, you know, "junk food"), therefore eating one will create a craving to eat another and another...
3) You mentally need a break! You have been so focused for months and now it's time to relax! So you tell yourself, "it's okay! You just worked your tail off to get your body into great shape. The competition is over and besides you can always do just a little more cardio to burn this off..." And that's where the danger lies!

Binging episodes often lead to feelings of depression, guilt and withdrawal from friends, family and social events. The only thing worse than a binging episode is trying to rectify the episode with exercise and/or vomiting!

An episode of binging often occurs when you feel really out of balance with life due to high emotions (could be: stress, anxiety, depression, happiness, etc). Our emotions can often act like a pendulum on a clock. If it's allowed to swing one way without too much resistance or extra force, than it will eventually even itself out and stay in rhythm. However, if you try to force the pendulum to go back in the other direction when it's not ready, it could create a much bigger emotional swing!

What I am getting at is that if you try to rectify a binging episode with lots of extra cardio, it:

1) tells yourself that it's okay to keep binging because you can correct it!
2) can cause an even bigger binging session later because of an increased pendulum momentum!
3) may actually cause physical harm through either the excessive cardio or GI problems from the binging episodes!

Recovering

I am not a therapist or counselor and if you feel this situation is out of control in your life, I would first recommend speaking with one. If you feel it hasn't reached that level yet, then this is what I would recommend starting with:

1st) Tell someone you trust! Discussing this issue brings light to your episodes and allows you to see a little more clearly what really is going on.
2nd) Allow yourself to rebalance. If (or when) another binging episode occurs, allow yourself to feel awful! Don't try to control the situation with more exercise. Allowing your body to process the junk food helps you remember why you don't want to feel this way. Feeling a little bloated for a day or two may help you remember in the future when you begin to eat a certain food that typically sets you off to not have as much.
3rd) Pray! God listens when you pray! He wants the best for you and He will find a way to help you with this situation! However, you never know how that help may appear until it does!

My Issues

The main reason why I am discussing this topic is because it has been an issue for me with just about every competition that I do. There is always a time (usually the first few weeks) after a competition where I find myself binge eating. I also tend to try to rectify theses episodes with lots of cardio. However, I have found that the more I try to force myself to keep my bodyfat down after a competition, the more I want to rebel at the same time! I have had binge eating episodes where I consume nearly 3000 calories of junk food within an hour and a half! Of course after doing something ridiculous like this, the next morning I would go run 10 miles trying to get rid of it. This of course would just set me up to do it again, because I know I can control (or at least I feel like I could control) the situation.

Doing this binge eating causes severe stress on my GI system. I have had severe heart burn, in fact it has been so bad that I have mistaken the symptoms for a heart attack a couple of times (chest pain, short of breath, dizziness, etc) and gone to the emergency room to find that I need lots of pepcid AC just because of all the crap I had been eating!

I have been able to get out of these habits by first allowing myself to feel like crud after an episode and humbling myself enough to not try to correct it. I also pray consistently for God's guidance and strength! After an episode or two without trying to control it, I begin to realize I can still eat the foods I like but I don't have to overdo it.

I realize that this subject can hit closer to home for some rather than others. Also, it can be a very serious issue for some and not others. I definitely don't want to make light of these disorders. In fact, if you find yourself binging and exercising to rectify it consistently, I would recommend speaking with a counselor sooner rather than later. This is not something you want to prolong in your life!

I have personally found that through prayer and accountability with someone who understands the seriousness of the situation, I have been able to overcome these issues. I pray you will find healing also if you are seeking it!

"Father, if You are willing, remove this cup from Me; yet not My will, but Yours be done." Luke 22:42 (NASB)

Balancing Electrolytes - A Deadly Game!

2009-08-03T22:34:00.008-04:00

Your electrolyte balance in your body can have a dramatic impact on how you feel, how you look and whether or not you stay alive! Many bodybuilders often try to control their electrolytes as they approach a competition. Unfortunately, if these competitors aren't careful, it could turn into a life-threatening issue!

Electrolytes are essential molecules that the body needs to perform many functions. Without going into all of the boring details and chemistry of electrolytes (which I don't completely understand myself), I just want to address a few of the main electrolytes and their functions. If you have ever considered controlling electrolytes to control your weight, you may want to read through this before doing it again!

Sodium

Many people control sodium intake because of how it affects the body and its ability to hold onto water. People with heart disease typically follow a low sodium diet because it helps to decrease pressure on the heart. The higher the sodium intake, typically the higher potential blood pressure which could cause strain on the heart and blood vessels. However, not everyone is affected the same way from sodium. There are plenty of people that are not "salt-sensitive". Regardless of how much sodium these people consume, it doesn't appear to affect their blood pressure.

Regardless if you are "salt-sensitive" or not, once you consume a certain level of sodium for a prolonged period of time, your body grows accustomed to that amount and will often balance the amount of water it has. Any changes in sodium after it has been set at a certain level for awhile will usually produce a weight change (either up or down, depending on high levels or low levels of sodium). This is why bodybuilders (and other weight-based sport athletes) will typically decrease their sodium intake the last week before a competition. This will help to decrease the amount of water the body is holding onto during the last few days. Of course, if they drop sodium too soon, then their body will readjust to the lower level of sodium and conserve water. The downside of cutting sodium too low is the decrease in blood pressure. Some highly trained athletes may notice their blood pressure dropping especially with decreased sodium.

Low Sodium
Low blood pressure can lead to vital organs not receiving the oxygen it needs. People who experience low blood pressure may feel dizzy, pass out and may require hospitalization. If the brain doesn't receive enough oxygen, the brain may become damaged! This is definitely something to take seriously. I personally have felt the low blood pressure effects of decreased sodium intakes close to competition time. I often had to hold onto a desk or a pole whenever I stood up to make sure I didn't pass out! Kind of scary to think that I may have been just a few hundred milligrams of sodium away from needing serious medical attention!

High Sodium
Conversely, high sodium intake, as discussed above, can lead to significant water retention and increased blood pressure. "High" is a very relative term. You could have a "high" sodium intake of 2000mg (which is approximately 500mg below the recommended daily intake) if you have been following a 500mg sodium intake for 3 weeks! This is usually what happens to most bodybuilders following a competition. They follow a very restricted level of sodium intake and then dramatically increase it right after the show is over. What happens here is the body will dramatically hold onto the amount of water it has and if you consume more, it will hold onto that as well. If your sodium intake is very high (again relative to where it has been), you could experience edema, or swelling, in ankles, wrists and extremities. This is an indication that your body's cells are having significant issues holding onto the fluid it uses and is being sent out into surrounding tissues. It also means that your body is having a hard time getting rid of the built up fluid. Usually, with time your body should be able to filter out all the sodium. However, if the condition persists, it may lead into a more serious condition that may require medical attention.

One bodybuilding competitor had dehydrated herself and cut sodium completely from her diet for about a week leading up to a competition. After the show was over, she went out to party and drank 2 martini's and her legs began to swell up like a balloon! It became so bad that her left calf muscle lost oxygen from the swelling and had to be amputated! This is not something to play around with!

Potassium

Another electrolyte, potassium, is often controlled by athletes and especially bodybuilders because of the effects it might have on helping fluid balance and prevention of muscle cramps. Unfortunately, muscle cramping occurs for many different reasons and low potassium is often not what the issue is. For very active athletes (like competitive bodybuilders), a muscle cramp can occur just because they are so darn active! Just allowing the muscle to have a break, relax and stretch will help to reduce a lot of the cramps that are experienced. However, muscles can also cramp up when there is an electrolyte imbalance, but the occurrence is actually quite small. It is actually more common to have a cramp from a calcium and magnesium deficiency than potassium.

Also, consumption of more potassium helps to get rid of more sodium from the body. This is typically what most bodybuilding competitors do close to competition time. If a high potassium and low sodium diet is followed, an increased urine output occurs. This helps again to get rid of more water from the body, however the dangers of post-show horrors increase, as discussed above with dramatic shifts of increased sodium.

Now, if any of the above information hasn't made you at least think twice about contolling electrolytes, I hope this next bit of information will stop you dead in your tracks! Potassium at very high levels is lethal! In fact, it is SO lethal that it is used as a "lethal injection"! When an in-mate has done the worst deed of them all and he or she has received the death penalty, a lethal injection is administered and all that it is, is a very high dose of potassium! Potassium at very high levels (10,000+mg) will stop your heart!

My Recommendation

The best approach is to keep your body in balance! Regardless of competitions or not. The more steady you are with your electrolytes, the less of an issue you will have after any competition that you do.

For bodybuilders and would-be competitors, I would recommend just focus on decreasing your bodyfat through proper diet and cardiovascular exercise and not worry about the water loss through electrolytes. If you bring your body-fat percentage down far enough, the last little few ounces of water that you might have on your body won't make that big of a difference! In fact, by keeping a healthy flow of water through your body during a competition, you will be able to pump your muscles more effectively than the other dehydrated competitors. In addition to that, you will be able to healthfully celebrate your victory afterwards and truly not worry about killing yourself! :-)

"Honest scales and balances are from the LORD; all the weights in the bag are of his making." Proverbs 16:11 (New International Version)

Eating Like a Bodybuilder!

2009-07-20T23:18:00.004-04:00

This past week, I have had some of the most amazing workouts! Following a competition, I usually notice quite a lot of energy with my workouts. There is a VERY obvious explanation for that, it's called binge eating! Okay, maybe not binging exactly, but definitely overendulging on the foods that I had been holding off on for awhile.

After a few days of feasting on lots of tasty dessert foods, I would notice that when I would do cardiovascular exercise or weight training, my workouts would last forever! I would feel like I could easily run a marathon. After doing a bodybuilding competition, my body is primed to absorb any possible nutrient it can get it's hands on and store it for later use.

However, this time, since I have another competition next Saturday, instead of feasting on tons and tons of dessert foods, I decided to give my body the quality carbohydrates and lean protein sources that it really needs. What I have noticed are energy levels that are well beyond what I am used to!

I decided to consume 3-4 quality starches each day, like brown rice, sweet potato and oatmeal along with lean meats like chicken breast, white fish or turkey breast and have a couple of salads, fruits and dairy sources as well. Since making this switch, my strength levels and endurance have skyrocketed! The slower carbohydrates coupled with lean meats really fill me up and give me tons of energy! Also, around my weight training sessions, I would give myself some more fast acting carbohydrates like a gatorade to make sure I have some more immediate energy for my workout. This way, I have a constant supply of fuel to push much heavier weights and also lots of endurance!

In addition to noticing the much higher levels of strength, I have also noticed something else that many people are amazed by, I am still losing weight! Even though I am eating more total calories, my body is burning up a lot more of it! Since I have a lot more energy, I am using it all, instead of dragging through workouts!

So here is the breakdown of the meal plan I have been following:

I eat 4 quality starches each day, typically low glycemic (like brown rice, sweet potato, oatmeal)
I eat at least 3 lean meat proteins (lots of chicken breast, fish and turkey breast)
I also eat egg whites and 1-2 protein shakes
I have 1-2 salads
I eat 2-4 servings of fruit, usually more in the morning
I have 2-4 servings of dairy also morning to afternoon time-frame
I drink lots of water (nearly 2 gallons each day)

I have also been doing 2 sessions of cardiovascular exercise (am and pm) and weight training in the mid-afternoon.

Now, this schedule is not intended to be for everyone! This is a pre-competition schedule for someone looking to be as conditioned as possible. However, I am consuming close to 4000 calories each day and still losing weight! What is interesting to note here is that just 4 weeks ago when I was doing the same workload (two sessions of cardio and weight training), I was consuming approximately 2500 calories and my weight barely changed!

Here is my explanation for why this is happening:

I am consuming more protein than before

Protein will increase the need for me to consume more water because of the buildup of ammonia in my blood. The increased amount of water I consume will act like a diuretic and help me lose a lot more water weight. Also, protein has a very high thermic effect, which means it actually burns calories as I consume it. Eating more lean protein meats will burn off a lot more calories as compared to eating 2 pieces of bread.

I am eating lots of low glycemic carbs

The types of carbohydrates I am eating are very low on the glycemic scale. What that means is that it doesn't really raise my blood sugar that much, which also means that the hormone insulin isn't secreted that much after I eat these types of foods. If there isn't much insulin released into my blood, then I won't notice much of an increase or decrease in my energy levels. I would stay pretty constant, which actually feels pretty good. I am not too fond of energy crashes!

Also, high levels of insulin tend to increase the potential to store bodyfat. Insulin's role in our body is to push nutrients into our cells. For example, the carbohydrates that we eat are broken down into blood sugar (called glucose). When insulin is released, one of it's roles is to tell glucose it is time to be stored in our body cells. Also, fat and amino acids get stored during the same time if there are a lot of fatty acids and amino acids in our blood when insulin is around. In addition to that, if insulin is high and there are a lot of extra calories, our bodies can convert glucose and amino acids to fat. However, if there are lower levels of insulin, the potential to store these nutrients goes way down!

I eat high glycemic carbs around workouts

Sugar actually does have a functional purpose! If you use that sugar for working out, you will be surprised at how much more energy and strength you may have! That is what I have been doing and I have definitely noticed a big increase in my workout endurance and strength levels! I make sure to have a gatorade to sip on during my workouts and it allows me to continue to train a lot longer than what I would be able to do if I was just drinking water.

I also make sure to save about half of the drink until after my workout is complete so that I can use that to quickly rehydrate myself and also bring insulin back into the picture. Going back to what I mentioned above about how insulin stores nutrients in our cells, it is important to increase insulin right after a weight training session so that you can send quality nutrients into your muscle cells. So, I would have a gatorade and then drink a whey protein shake. Whey protein is a very fast acting protein that your body can break down and absorb quickly. This absorption will happen even faster with a sugary drink like gatorade (or even juice would work).

These are the reasons why I have noticed increased strength, endurance and weight loss results all at the same time! This is why I like natural bodybuilding so much! I am able to practically test and put into practice the scientific theories of exercise and nutrition. It's one thing to read about how all of this works, it is quite amazing when it actually starts to work for you!

If you are interested in trying the above plan for yourself, here is what I have recommended to my fellow bodybuilders:

- For Men: Eat 4 high quality starches (approximately 1 cup), For Women: Eat 3 high quality starches (approximately 1/2 cup): oatmeal, sweet potato, brown rice (other starches may include bulgar and corn), don't add extra butter or sugar.

- For Men: Eat 3 lean meats (approx 6-8oz) with your starches, For Women: Eat 2-3 lean meats (approx 3-4oz): chicken breast, fish, turkey (lean meats, try to avoid pork and beef)

- Also have 1-2 non-meat proteins (egg whits, cottage cheese, protein shakes)

- Also have 3-4 cups of non-starchy vegetables (salads and frozen veg)

- Have a couple servings of fruit and dairy primarily in the morning

- Make sure you have had at least 2 good meals with starches before you do your weight training session

- Monitor your energy level, how much more (or less) you can do with both your weight training and cardio

- Monitor your weight closely (first thing in the morning, after bathroom, no clothes, etc) every day

- Let me know your results!

"So God can point to us in all future ages as examples of the incredible wealth of his grace and kindness toward us, as shown in all he has done for us who are united with Christ Jesus." Ephesians 2:7 (New Living Translation)

Your Why?

2009-07-06T22:28:00.011-04:00

When people make the decision to get in shape, I can often tell who will seriously get in shape just by their reasons. The people who come into my office and tell me that they want to tone up their belly fat and lose some of the "by-by" arms (the part of the triceps that keeps waving after the arm stops waving) as if I am a plastic surgeon, these folks I know don't have a deep enough reason for getting in shape. Getting in shape, for many people, will need to takes some fairly deep conviction. In order to be successful, you have to consistently put yourself through pain!

Valid Reasons for Getting in Shape

To Feel Better

When I first started exercising consistently, I realized I felt so much better when I was working out on a regular basis than when I wasn't. I had tons of energy, I slept better, I was able to concentrate better and actually did better with some of my school work. When I made a habit of waking up early and exercising first thing in the morning, I reminded myself that I will feel so much better once I am done and I will actually accomplish a lot more today than if I decided to sleep in. And you know what, I was right! The energy I created by pushing my body more, I was able to check a lot off each day in comparison to how I used to function.

To Prove it to Yourself

Exercise can be such a confidence booster! For a very long time, I struggled with a very low self-esteem until God made it very clear that I needed to keep myself more active. Once I became more active, I realized that I could accomplish quite a bit. I was able to see in practical ways accomplishments that I could be proud of. I made strength gains that I didn't think I could make. I was able to run faster than I thought I could run. When you make a habit of consistently exercising, you will see positive changes that you can make about yourself which really builds self-confidence.

To Improve your Health

People who come to me and tell me that it is time to get serious because of potential future health complications, have some very solid reasons to get into shape. Unfortunately, many of these people tend not to follow through so well since they have decades of poorly made choices about eating and exercise. I would venture to say that half of them quit within the first 2 weeks of trying to follow a plan to improve their health. However, the other half blow the socks off everyone else around them! These are the folks who realized that NOW is the time to take control of their health! They tend to set big goals and actually meet them!

For instance, a lady I know who was morbidly obese (350+lbs) and diagnosed with breast cancer, decided enough was enough and set a goal of running a marathon! The funny thing was, after one year focusing on this goal and training for it, she did it! In addition to that, she lost approximately 150lbs in the process!

Another gentleman who had severely high cholesterol (over 350!), with a family history of heart disease (father who died at 49 years due to 3 clogged arteries!) and weighed over 300lbs, decided that he wasn't going to be another statistic in his family! He set a goal of completing a half-iron man competition, which for those of you who don't know, is a LONG distance! It is a 1.2 mile swim, a 56 mile bike ride and a 13 mile run (1/2 marathon)!! This man accomplished his task and dropped his cholesterol over 200pts and he weighed approximately 180lbs when he completed the race!

I, and I am sure you, can find countless stories like these of people who have had enough of it all! There are many other valid reasons, the point is to find a reason that is deep enough to move you even when it hurts, because that is what's necessary!

Invalid Reasons to Get in Shape

To "tone up"
To look good for the beach
To satisfy my spouse
To find a boyfriend/girlfriend
To fit into those old jeans

All of these reasons are way too superficial! Most people need deeper reasons. If these reasons are enough, than more than likely you have self-esteem problems. Seeking some type of counseling may be a good idea. Superficial reasons should not be a consistent driving force. You are better than that! God has a greater plan for you than just looking good in a pair of jeans!

My Reasons Today

Many people ask me, where do I find the energy to work out so intensely and consistently? The real reason (not caffeine) is Jesus Christ! Bodybuilding is a sport that creates the impression that vanity is of the utmost importance. For me, nothing could be further from the truth! In order to get your body into the condition that is necessary to be successful in the bodybuilding arena, you have to consistently and intensely push yourself hard! In order to do that, I pray often. I pray that God will give me the strength to meet the next challenge, not for my glory but for His! I pray that God uses me to be an example to others that you don't have to be vain and self-centered in order to be in great shape. I believe God has called me to bodybuilding for now because it attracts attention and He wants me to show others that I am not here to take all the attention unto myself but to give it back to Him. I cannot rely on my own perfection to make it! God gives me the strength everyday. That's why I bodybuild and why I continue to push myself!

I honestly don't have the strength to keep pushing myself day in and day out. I pray and reflect on Jesus and the cross. Realizing that Jesus carried that cross to Golgotha after He was whipped, beat up, torn, and dehydrated helps me realize how I can make it! God wants the best for me (and you too!)! God sent His Son for us so that He could be one of us and experience the troubles that we all face. He died asking for forgiveness of us after he was beaten and crucified! If anyone is in need of a strong hero to look up to, it's Jesus!

"When they came to the place called the Skull, there they crucified him, along with the criminals—one on his right, the other on his left. Jesus said, "Father, forgive them, for they do not know what they are doing." And they divided up his clothes by casting lots. The people stood watching, and the rulers even sneered at him..." Luke 23:33-35 (New International Version)

Handling Parties!

2009-06-29T23:16:00.006-04:00

The 4th of July, like any other holiday, brings people together, usually along with lots of food! It can be challenging sometimes to stay on track during these occasions of potential indulgences. How you handle these occasions, primarily in the way you think about them, can make all the difference in keeping you on track with your goals.

Hamburgers, hot dogs, ice cream and cheesecake! Boy, these foods are tasty! However, if you weren't planning to eat them, then you may want to steer clear. Foods with low or no nutritional value can very well be a part of your plan if you allow yourself the freedom to eat it. You can balance the calories out with the rest of your diet and exercise plan. However, the key to this is PLAN!

In regards to weight loss, the body's main concern is deciding if it has enough energy to keep going or if it needs to pull from it's reserves (fat). If you give it cheesecake for dinner and you were running a little low that day on calories, then this may not be something that will get you completely of course. However, it's the going over and above what your body needs that is going to put the weight on.

Also, for some people who are trying to lose weight, unintentionally eating desserts and high fatty foods may spawn negative thoughts that tell you to quit your plan and forget about this whole ordeal all together! If this happens, remember that this is not an "all or nothing" process. If you eat more than you wanted to at the party, cut yourself some slack. Your weight loss progress doesn't end with one party. Get back on track the next day and move forward!

In the same vain, don't go into a party thinking that you can make up for whatever you stuff down your throat. This just creates way too much stress in your life and sets you up for potential binge eating disorders. It's about being reasonable with yourself, having a plan and remembering your goals.

Here are some tips to remember before your next party:

Don't go to a party hungry! (you hear it all the time, now you just need to do it! :)
Try to eat plenty of foods that are high in protein and low in fat
Drink 2 cups of water every hour that you are there
Try to mingle away from all of the food (if possible)
Have fun and be active! Play games that involve exercise (volleyball, soccer, badminton, etc)
Bring a few dinner appetizers that fit your plan

The main goal is to have fun with your friends and family during parties, so do it! Remember, food does not equal fun!

"They all ate and were satisfied, and the disciples picked up twelve basketfuls of broken pieces that were left over." Matthew 14:20 (New International Version)

Meal Timing, How I lost 5lbs in 1 week!

2009-06-22T22:40:00.010-04:00

The timing of your meals actually makes a difference to your weight loss (or gain) efforts. Our bodies can process food more efficiently and be less susceptible to store body-fat if you plan to eat your meals in a certain way! Even if you don't change the foods that you eat, just by changing the time that you eat these foods, your body can be more likely to burn off calories and potentially lose weight.

Your burning ability!
When we wake up in the morning, we are actually at our highest potential for burning calories. Our daily burn rate starts off at a peak and then tapers off in mid-afternoon and is at it's lowest in the evening time. You can actually increase this rate by doing more exercise, but our normal daily rate peaks in morning and then declines. Understanding this concept can allow you to plan your meals accordingly and see the results on the scales!

For example, knowing that your body uses up more energy in the morning, if you plan to have a big breakfast and then a mid-sized lunch and a light dinner, then you would be far more inclined to lose weight.

Unfortunately however, most people follow the opposite program! They have a very light breakfast (or skip it altogether), have a moderate lunch and then go hog wild when they come home from work because they are starving! Then they wonder why their waistline is growing! Your body is primed to work in the opposite direction.

Meal Frequency
In addition to following the appropriate meal timing, eating smaller meals more often can also help your body burn the calories you are consuming. When you don't bog down your body with a huge load of calories in one sitting, you allow your body to efficiently use what you consumed and you can get back to work. Doing this actually increases the amount of calories you burn.

If for example, you ate a huge lunch (1000+ calories for example), you would probably feel highly sluggish afterwards because your body is spending so much time digesting what you just ate, plus you have to deal with a huge insulin surge that brings blood sugar down and makes you feel tired. Smaller meals on the other hand wouldn't cause the huge spike and crash in energy, which allows for greater calorie burning capabilities!

My recommendations
Eating 3 main meals (breakfast, lunch and dinner) is pretty standard in most people's lives. I would suggest adding 2-3 snacks (or smaller meals) to your day. This will help to keep energy levels up and allow you to feel like you don't have to wait so long between meals. I would also try to keep the majority of the calories skewed in the direction of morning and tapered off into the evening.

Consuming starchier foods (carbohydrate based) earlier in the day and then less in the evening will actually give your body the energy it needs to face the day, but not lots of energy in the evening when you aren't going to use it. Doing this will allow your body to burn up the energy consumed, but be less susceptible to store the energy as fat (especially with regular exercise).

Late night snacking
Many people I meet find that they eat a lot at night. The main reason for this is not having a big enough breakfast. Eating more earlier in the day can help calm the midnight cravings because you are telling your body that it will actually be fed and there is no reason to panic! If however, you tend to skip breakfast and eat lightly throughout your workday, your body has no other opportunity to get those calories except when you are home in the evening time, so of course you will be craving lots of food (and probably junk food too)!

Try to calm the midnight munchie beast by front-end loading your meals for the day. Also, making sure you give yourself a few hours to digest the last meal (or snack) before you go to bed can help make sure the majority of that food doesn't end up around your mid-section.

What I have found
Just this past week, I have personally put these principles to the test. I made sure that I didn't eat any later than 2 hours before I went to bed. I also made sure that the majority of the food that I ate was protein-based with vegetables for my last meal and I consumed a good quantity of starches in the morning so that I could have some good energy for my workouts.

Up until I made these changes, my weight had been stable at 205lbs for the past few months. After doing this, I have dropped to 200lbs in one week! Now, that being said, I don't expect everyone to see results like this. I am also doing 30-60mins of cardiovascular exercise 6 days each week and strength training on top of that. However, before I made that last change, even with doing all that exercise, my weight was stable.

Using your metabolism in its proper timing can really help you see the results that you want faster!

"Jesus replied, 'Now the time has come for the Son of Man to enter into his glory.'" John 12:23 (New Living Translation)

Keeping Track!

2009-06-15T23:10:00.006-04:00

By far, the biggest component to achieving your fitness and weight loss goals is to keep track of what you do! Without some type of tracking system (it doesn't need to be complicated), you will literally have no idea if you are making progress or losing your fitness battle.

Become a student of yourself
Keeping a food journal and workout log helps you determine what works best for you. Everyone achieves their results in a different way. For example, some people need to do a little more cardiovascular exercise than others to see bodyfat loss. Or, you might find that by weight training four times each week instead of six times, your body is a bit stronger and more capable of pushing heavier weight. You may also find that if you eat lots of starchy carbohydrate food, you really don't gain weight when you exercise regularly! You will never be able to find out these aspects about yourself if you don't keep track!

What works for me, doesn't always work for you
After doing a few bodybuilding competitions (and kept good records), I discovered that I can eat a lot more than a lot of other people and still get my body to one of the leanest states the human body can naturally become (without severe illness). In fact, I tend to flaunt how I can eat 2 or 3 bananas each day and still shed pounds of bodyfat on a weekly basis. :) In fact, I eat about 3000 calories each day when I am "dieting" for a competition and I consume about 4000 calories to maintain my weight. However, I would never have discovered this if I never kept track of the food that I ate and the workouts that I did.
Now, just because I can eat these foods in a large quantity, and still lose weight, this doesn't mean that I would make the same recommendation to a 150lb female. You have to find out what works best for you.
I am also in preparation for another bodybuilding competition that is about to happen in a little less than 4 weeks from now. All I have to do now is look back to my old records from what I did for my last competition and either decide to follow it so that I will come in the same condition as last time or decide to do a little more than last time and maybe come in a little better condition. Again, I would have no clue how well I could do without having these records. It also allows me to keep my faith strong when I am not seeing everything that I want to see in the mirror. It's just a matter of following the blazon trail that I tracked before.

Keeping track keeps you on track!
I can tell right away the clients who will be successful with their goals within the first day we train. The number one thing that makes all the difference is if this client has kept track of their food and is keeping good workout records. If the client has kept a food journal (online is probably the easiest and best type) then all I have to do is steer him or her to their weight loss and fitness goals. If he or she doesn't keep track, the only chance of being successful is random chance.
ACE (American Council on Exercise) conducted a study and found that people who keep track of what they eat will be more than 100% successful in their weight loss/fitness goals than people who never keep track! The researchers found that those who kept track thought about the food just a little bit more before they made the final commitment and ate it. Knowing that you have to write down the second helping of cheesecake, it makes many people a little more conscious about their behaviours. Keeping track is by far the smartest way to make sure you stay on track with your goals!

It gives you Positive Feedback
When you keep track of your workouts and diet, you are able to see clearly when you have hit new highs and achieved greater success. For example, you may go to the gym and workout and think you are having a great workout because you did 12 pullups, however you did 15 pullups 2 weeks ago, but just because your body is tired, you think you are making progress and you are really just fooling yourself.
Of course, the opposite scenario can occur as well. You may squat 330lbs for 6 reps and be bummed. You thought you had done 350lbs last week, but you didn't it was actually only 250lbs, but because you never wrote it down, you had no clue you just set a huge record!
Your training records give you something to shoot for with each training session that you have. If you don't keep track, how can you make sure you can keep pushing yourself forward? If you don't keep pushing your own limits, you will not likely see the progress you want.
Your diet records give you the guidelines to shoot for each day. If you continue to meet the guidelines that you have set, than all you have to do is wait for the results to show up. You will have done everything that is within your power, and now you get to have faith and patiently wait for God to take care of the rest!

My recommendation
For a diet journal, you can either manually write down what you eat and drink in a diet journal book or even in a plain notebook. However, I have found that a very easy and convenient way to track your diet is with an online tracker like http://www.myfitnesspal.com/. This has been by far the best website to track meals because of the huge database of food that it has. It has many restaurant foods and about 95% of everything you would normally consume on a daily basis. After entering all your food and beverages in, you can see the total caloric, macro and micronutrient breakdowns, it's very enlightening!
I use this website personally to track my diet and all of my successful clients use it as well. The website is totally free to use for tracking your diet. Unfortunately, I don't get any referral bonus for it, otherwise I would be making millions :( since I refer just about everyone to it.
For your workouts, I would recommend just a training journal that you either get in a bookstore or even a plain notebook. Just as long as you can easily carry it with you when you workout so that you can note all of the progress you are making in the gym!

Keeping track really does keep you on track! Start today with taking charge of your fitness and weight loss goals by tracking what you do!

"By faith in the name of Jesus, this man whom you see and know was made strong. It is Jesus' name and the faith that comes through him that has given this complete healing to him, as you can all see." Acts 3:16 (New International Version)

Writing Resolutions that are Realistic

2009-06-08T22:25:00.010-04:00

Writing goals that are realistic is one great way to make sure you set yourself up for success. This of course applies not only to weight loss and fitness but to all areas of our lives. Sometimes having a huge monumental goal that's out there looming over our heads can really drag us down. For example, someone who is just starting a weight loss program knowing that she has to lose 100lbs to get her weight into a healthy range so she can lower her risk for heart disease may feel a bit discouraged or overwhelmed with the whole process. To her, It would be easier to say "you have to win the lottery to get out of debt."

Success breeds success!
Often, a great way to meet the long term goals you have for yourself is to focus on the short term goals that you know you can achieve. For example, if you would like to lose 50lbs, focus on what you think you can accomplish over the next 8 weeks. See if you can lose at least 10 of those pounds during that time. Competition is also a great motivator to help you strive to achieve your goals.

Also, base your future plans on what you have accomplished in the past. If you were able to lose 20lbs during a 12 week period about 2-3 years ago, think back to what you did during that time and try to visualize how you can do that again (as long as it fits your healthy guidelines).

Even if you have never seen great success in the field of fitness, look to other areas of your life. For example, maybe you were never a great athlete but you did well in school and were recognized for it or maybe you were "Employee of the Month" for helping your boss with a big project or maybe you met certain sales goals with work that haven't been met before. Whatever the past success, think back to when you achieved something that was important in your life and tap into that confidence to focus your efforts on your new goals.

The only real obstacle that is standing in your way to achieving everything you want out of life is you and your confidence! Thankfully, we don't have to rely on our own ability to create confidence. God wants the best for us! Having faith that comes from only knowing Jesus allows you to relax about your future plans. "Trust in the Lord with all your heart; do not depend on your own understanding. Seek his will in all you do, and he will show you which path to take. Don’t be impressed with your own wisdom. Instead, fear the Lord and turn away from evil. Then you will have healing for your body and strength for your bones." Proverbs 3:5-8 (NLT) God's plan will never steer you wrong!

Prioritize your goals
In addition to goals for your health, you should consider goals for all areas of your life. These goals are listed in order of priority and you should consider keeping these goals in this order:

Spiritual
Health
Family
Education
Financial
Work

I am often asked by parents why I have health listed above family. This is usually one of the primary reasons why their health is deteriorating and not where they want it to be. Your health is more important than your family. In order to be the best parent that you can be, you need to first take care of yourself. What type of an example do you want to set for your children? Do you want them to see a mom or dad that uses their children as an excuse to be out of shape and overweight? Guess what these kids will likely do when they grow up. Exactly what you did! Set the example for your kids that you can live a healthy, active life and have time to take care of them as well.

It doesn't take much time to be healthy, 20-30mins of cardiovascular exercise each day and resistance training 30-40mins three times each week equals 4 1/2 hours each week at the most! Most Americans blow away that much time each night watching television thinking they are spending quality time with their kids!

Backwards Plan

Once you set your goals, reverse engineer them! For example, if you set a goal to lose 50lbs this year, plan your monthly, weekly and daily plans in order for you to accomplish this goal.

To meet this goal, you will need to lose 4-4.5lbs each month.
To meet the monthly goal, you will need to lose 1-1.25lbs each week.
In order to meet your weekly goal, you will need to burn off at least 500 calories each day (500 calories x 7 days = 3500 calories, which also equals 1 pound of fat!)

Also, think about your other goals in your life. You can apply these same principles to helping you get your finances in order. For example, if you had $3000 of credit card debt that you wanted to get rid of, plan out how much you will need to put towards that each month, week and even a day (think about saving money on lattes!).

After you have your plan in place for the whole year, just work your daily plan and forget about your year long goal! You can only control today. You have no control over tomorrow. In fact, stressing about tomorrow is what brings about even greater agony. So much so that Jesus told us not to worry about it! He told us: "Seek the Kingdom of God above all else, and live righteously, and he will give you everything you need. So don’t worry about tomorrow, for tomorrow will bring its own worries. Today’s trouble is enough for today." Matthew 6:33-34 (New Living Translation)

Putting it all together with Dairy

2009-06-01T22:54:00.007-04:00

The final component of your diet is dairy. Dairy products provide your body with essential calcium which is normally very challenging to get. Most foods usually have very little calcium. In fact, a 2000 calorie diet that is void of dairy products and no fortified calcium foods (like calcium-fortified orange juice) will usually yield you approximately 333mg of calcium. That is about 1/3 of what your body needs in a whole day. However, 1 8oz cup of milk (any type) will give you the exact same amount!

It is recommended to consume at least 3 dairy sources each day to give your body approximately 1000mg of calcium from dairy products. In addition to that, the rest of the foods you eat should give you another 300mg which would put you at 1300mg for the day. If you are consuming at least 1000mg of calcium each day, your body would be more inclined to keep the amount of bone it has in tact. However, if your calcium level drops too low for too long, your body will begin to breakdown it's own bone to make sure your blood contains enough calcium for proper body functions.

Calcium in our body has many uses in addition to building healthy bones and teeth. One of the primary uses for calcium in our body is with muscle contraction. Not having enough calcium will create the need for our body to break down the calcium storage (our bones) so that our bodies can keep moving and stay alive!

Bone depositing actually doesn't occur equally throughout our lifetime. Unfortunately, as we get older, our body is much more inclined to break down bone instead of store it. The teenage years are the most prime time to store bone. During the teenage years, if you are consuming the recommended amount of dairy sources (3-4/day) then your body will potentially store the most amount of bone during that time. As we age, the body will be more inclined to breakdown bone to keep the body functioning. However, by consuming adequate amounts of calcium, the process of bone degeneration can slow.

Also, weight training is one of the best ways to help prevent bone degeneration in addition to consuming the recommended amount of calcium. Building muscle helps to increase the demand for stronger bones in our body, so our bodies would be more inclined to build more bone tissue.

If I take a calcium supplement, is that good enough?
Many studies show that the type of calcium in a supplement is not absorbed to the same degree as through consuming it in your diet.

What if I am lactose intolerant?
Many folks suffer with this condition these days. Fortunately, most soy milks and other soy products are fortified with calcium. Try making sure you get enough calcium (3-4 servings) from calcium-fortified foods.

What are the best types of dairy sources to consume and how much?
1 8oz cup of milk
1 6oz container of yogurt (standard size)
1 oz of cheese (the size of a domino)

Dieting with Dairy
For many people who are looking to lose weight, consuming too much dairy can be something that can get in the way. Yes, we all need to try to get the recommended 3 sources of dairy each day for the calcium, however over-consuming dairy is a good way to give yourself a lot of extra calories that your body may not make good use of. So, try to get the 3 sources in and then stop. Also, try to make sure all of your dairy sources are as low-fat as possible. Skim milk is the best low-calorie milk choice and actually gives you a little more calcium than low-fat or whole milk. Try also to make sure your cheeses are low-fat. Cheese will add on calories fast if it's not low-fat.

Putting it all together
Having 3 sources of dairy works out well with your 3 main meals each day: 1 cup of milk for breakfast, yogurt for lunch, low-fat cheese with dinner and you are all set. Also, using low-fat string cheese is a good way to get a protein source and a dairy source at the same time.

When thinking of meal planning, think about all the dietary components and how to put them all together. Each meal and snack should have a primary protein source, a quality carbohydrate a fruit and/or vegetable. Then for the three main meals, have a dairy source in addition to that. By doing this, you will give your body the necessary nutrients that it needs, keep your energy levels up, reduce the incidence of heart disease and cancer and help you feel great! Also, if you do this and keep your calories in line with what your goals demand (weight loss, weight gain, or stay the same), you can reach your weight goals as well!

"Honest scales and balances are from the LORD; all the weights in the bag are of his making." Proverbs 16:11 (New International Version)

Listen to your mom: "Eat your Fruits and Vegetables!"

2009-05-25T23:16:00.007-04:00

Most everyone knows that eating the recommended amount of fruits and vegetables in a day can help you live a longer, healthier life. The phytonutrients, minerals and fiber that you get from both fruits and vegetables are essential to keeping your body healthy, strong and free of diseases and potential cancers. In fact, if any of you watched 60 minutes last Sunday night, you would have heard of a new drug that may be produced called "reversatrol". This drug apparently claims to increase lifespan and reduce risk for heart disease and even cancer. Reversatrol is found in the skin of red grapes (also of course in red wine).

What if I take a vitamin, do I still need fruits and vegetables?
Many, many studies show lots and lots of benefits to eating a variety of both fruits and vegetables. However, not many (if any) studies show the same level of health benefits to consuming vitamins over your veggies and fruits. Reduced risk for colon cancer comes from consuming cruciferous vegetables, not just a b-complex vitamin. Heart disease risk is lowered substantially if you eat 1 mixed green salad each day (light on the dressing, no extra cheese or croutons, sorry :). However, a "fruit and vegetable concentrate" has not been shown to produce the same effects. There is no secret here, the best source is from what God produces, not man.

I hear that I shouldn't eat fruit because it makes me fat!
I love black and white statements! :) If that were true, I wouldn't have been able to lose 20lbs of bodyfat in 2 months eating 2 bananas each day! The reality is, fruits are a very essential part of your diet. Yes, fruits do contain more sugar (fructose) than many other types of whole foods. However, these fruits are so jam-packed with phytonutrients that your body will make good use of the nutrients. As long as you keep your diet balanced with lean proteins, quality carbohydrates, dairy and vegetable sources in addition to the fruits, your body will greatly appreciate you!

How much fruit should I have in a day?
The "how much" question always produces a "it depends" response. This depends on your gender, weight, activity level, and most importantly your goals (weight loss, weight gain, stay the same, etc). However, general guidelines recommend 3-5 servings each day. A serving for fruit is typically 1. Like an orange, an apple, a banana, etc. However, if you were to consume berries, a typical serving size for berries is 1/2 cup. Dried fruit also counts, but again be aware of your portion size here: 1/4 cup (the size of the small kid-sized raisin boxes). Dried fruit can add calories to your diet quickly because it is so concentrated, so try to use it as a topping/garnish instead of a stand-alone snack.
Also, variety is key when it comes to your fruit servings. Each fruit has a mega-punch of a certain spectrum of vitamins and minerals and if all you eat each day is one type of fruit, your body will only absorb a small amount of all the vitamins and minerals it really needs. So, instead of eating 3 apples each day, try 1 apple, 1 peach, and 1 orange.
One of the best ways to get all of your fruits in each day is to have a fruit smoothie (try breakfast-time). Try mixing 3 different types of fruits (example: orange, pear, strawberries) in a blender with some vanilla yogurt, milk (or water depending on calorie demands) and vanilla protein powder (Nutrilite vanilla whey works great! :-). This will give you all your fruit for the day, 1/3-2/3 (depending on milk use) of your dairy for the day and give you some good protein. It's a great way to get the nutrients your body needs quickly and it's also a quick breakfast for you folks who can't seem to make time for breakfast!

Okay, so how about vegetables?
The vegetables you consume should be non-starchy. I generally categorize starchy vegetables (like potatoes and corn) in with "carbohydrates" since that is basically what they are. However, non-starchy vegetables have very little carbohydrates at all, leaving these types of foods with hardly any calories at all. This means you can virtually eat til your heart's (or stomach's) content of the non-starchy vegetables and you won't be threatening yourself with weight gain (now, don't try to go prove me wrong by buying 10 bags of carrots and eating them all in one sitting, yuck!:)
Non-starchy vegetables include: Cruciferous vegetables like broccoli, cauliflower, asparagus, also all green leafy vegetables and just about anything you would put into a salad: tomatoes, carrots, onions, peppers, cucumbers (but not the dressing, croutons or cheese). Most fresh and frozen vegetables apply except potatoes, corn and sweet peas (however, peas are not as starchy as corn and potatoes).
Recommendation for amounts are 3-4 cups. The best way to make sure you get enough vegetables is to have at least 1 mixed green salad each day (try lunch-time). A salad will usually be 2 or more cups. If you also have some more vegetables for dinner, you will be easily meeting your recommended amount of vegetables each day.

By having a fruit smoothie for breakfast and a salad for lunch, you can take care of the majority of your fruit and vegetable concerns for the whole day! The task of eating 3-5 servings of fruits and 3-4 cups of vegetables doesn't seem nearly as daunting when you can get all of it within 2 meals! You can finally live up to your mom's expectations! :-)

"And this is my prayer: that your love may abound more and more in knowledge and depth of insight, so that you may be able to discern what is best and may be pure and blameless until the day of Christ, filled with the fruit of righteousness that comes through Jesus Christ—to the glory and praise of God." Philippians 1:9-11 (New International Version)

Drink Water Whenever You Can!

2009-05-19T00:13:00.006-04:00

Many people think I am ridiculous when I talk to them about how much water they should drink in a day! Water is a very essential part of your diet, and not drinking enough of it can be the reason why you are not meeting your weight loss goals!

I generally don’t believe in “miracle pills” or potions. However, water is definitely the closest thing to one! People often complain about feeling fatigued, having headaches and feeling run-down. Although, once they start to drink more water, all of these conditions seem to disappear.

Our bodies are about 60% water and our muscles are almost 75% water. The more water you consume, the easier it is for your body to function properly. In addition to that, there are many weight-loss benefits to drinking water. Here are just a few:

Water contains zero calories
It fills you up
As you increase your water consumption over time, your body begins to crave water more than other sugary/salty drinks
By replacing two 16oz bottles of coke each day with two 16oz bottles of water, you save over 400 calories! Over the course of a month, that amounts to a little more than 3lbs that you could potentially lose, just by replacing your soft drinks with water!
This is the best part…IT’S FREE!!

Keep yourself Alive!
In addition to the weight loss benefits, there are many heart healthy benefits to just drinking plain water over other drinks. Since water is a natural diuretic, it helps you excrete toxins and keeps your blood naturally diluted. This can be very helpful for individuals looking to reduce their risk for heart disease. In fact, a recent study that was conducted and published in the American Journal of Medicine found that people who regularly consume 8 glasses of water daily reduced their risk for heart disease by 50% compared to a group of people who did not drink 8 glasses regularly, with all other variables controlled for.

But I’m not thirsty!
Hydration is another key aspect to your health. Although I often don’t think about how hydrated I am, my body reminds me when I start to get a headache or notice more muscle soreness than I am used to. By the time I notice I am thirsty, my body is already 2-3% dehydrated (this may be even more for the elderly, since they don’t notice thirst sensation as much) . If I get to 9%, I need to go to the hospital! That’s why I find it important to drink water even when I am not thirsty.

So, how much should I have?
There is no exact answer to this question for everyone. The standard recommendation is 8, 8oz cups or 2 liters, however there is no exact scientific backing for this recommendation. Another standard to follow is the 1ml/kcal rule. So, if you eat approximately 2000 calories, you should consume 2000ml of water (which is approximately 8 cups, that is where it may have come from!:). However, your activity level, climate, weight and diet play a role in how much you should have as well. My standard recommendations are:
For someone who is planning on being sedentary, drink 8 cups of water each day
For someone who is planning to be active most days of the week, drink 12 cups
For someone who is planning to be active and planning to eat a “high protein” diet (approximately 25% or more of your diet is protein) then drink 16 cups
For someone who weighs 250lbs or more, drink 20 cups

In general, the more you drink, the better!

Can you over-consume water?
Yes, absolutely! I am sure all of you have heard on the news about people who drank way too much water and then they died of “water intoxication”. However, in order to obtain this state, one has to really try hard. The most common hydration issue is dehydration, over-hydration is very rare, and that’s why it makes the news!
Since water helps to dilute your blood, if you drink too much of it in one sitting (like a gallon) your body will lose the nutrients it needs to continue to function (sodium and potassium primarily). This is also why it’s very important for marathon runners to drink something other than water while they run. As these athletes run for such a long period of time, because they sweat so much, they may sweat out all of their cells nutrients (sodium and potassium again) and if they do not replenish this and just give their body water, then their body will have a very difficult time doing it’s job. This is a great place for Gatorade!

But I hate regular water, what about flavored water?
The jury is still out about the long-term effects of regular consumption of flavored water. However, there are a few things to keep in mind about your sweetened drink:

- Flavored water usually contains calories and if not then it may contain a lot of artificial sweeteners

- An increased chance for cavities may occur with flavored drinks

- Whenever there is anything added to water, the kidneys have to take longer to process it thus delaying complete hydration as compared to regular water.

- Several studies have discovered that artificially sweetened drinks may actually lead to weight gain. It is believed that it increases the desire to consume something else (increased serotonin output in the brain) sweet, salty or fattening.

If you really don’t like regular water, try diluting your flavored drink with ½ flavored water, and ½ regular water until you become comfortable with that taste and then dilute it in ½ again. Do this until drinking regular water is doable for you.

Plain regular water is the best option for the body and the pocketbook!

"Jesus replied, 'I assure you, no one can enter the Kingdom of God without being born of water and the Spirit.'" John 3:5 (New Living Translation)

Eating Carbs and Losing Weight

2009-05-12T00:28:00.003-04:00

Many people today think they need to cut "carbs" in order to lose weight. Unfortunately, this is usually not the best route for people looking to lose bodyfat, gain strength, have energy and feel their best! Carbohydrates are the body's primary energy source. Without them, many functions slow down, like...hmm....oh yah... THINKING (which is hard enough for me as it is! :)

It is really the type of carbohydrate that determines how your body makes use of it. There are 3 primary types of carbohydrates: sugar ("simple" carbohydrates), fiber and starches ("complex carbohydrates"). These three types when consumed properly can give your body the energy it needs when it needs it. However, when eaten in excess and at the wrong times, you can increase your body's potential to store bodyfat.

Sugar

Sugar is known as a "simple" carbohydrate because it is made up of 1 saccharide (a monosaccharide) as opposed to a complex or polysaccharide. This type of carbohydrate is very quickly absorbed. Most people tend to overconsume this type of carbohydrate when their body doesn't have much of a use for it. It's main purpose is to give you quick energy. The best time to make use of this type of energy is when you are currently being active. If you are out on a long run and want to keep running, if you are currently lifting weights and you feel you need a little more energy to help you do a few more sets, if you are hiking a mountain and are only half-way done and you are starting to feel a bit fatigued, then this can be a very effective way to get your energy that you need. Unfortunately, because of the taste and how it makes you feel, many people way overconsume this type of carbohydrate.
Consuming simple carbs can give you a happy feeling because it is such a fast acting carbohydrate. Our brains make use of sugar (glucose) for all of its activity. Certain hormones are released in our brains that make us feel good when we overconsume sugar (serotonin). This feeling tends to make us want to eat more of it. Unfortunately, unless if we are currently active, our body has nothing else to do with the sugar except try to store it into muscle tissue and our liver (which is where it is supposed to go) and if there is an overabundance of this stored already, our body will store this sugar as bodyfat.
In addition to it being stored as bodyfat, we typically get an energy crash about 15-30minutes after we consume something very sugary because our body sends out the blood-sugar-killer-hormone insulin, and because sugar hits our brain so fast, a lot of insulin is produced, typically more than what our body needs. With the overabundance of insulin, our body is left with less blood sugar than before we actually ate the sugary food and we feel even more tired and possibly even more hungry.

Fiber

Fiber is a type of carbohydrate that gives our body very little energy. Depending on the type, we can't break down fiber and our body does not typically use it for energy. However, even though we don't get energy, there are tons of amazing benefits to consuming a high fiber diet (high means over 25grams of fiber/day).
Fiber has 2 types: soluble and insoluble. Soluble fiber binds bile acids (which are made from cholesterol) in our intestine and gets rid of it. This forces the liver to pull more cholesterol out of the blood. These foods include: Oats, legumes and nuts, some fruits and vegetables as well.
Insoluble fiber is the type of fiber that can't be broken down at all. This helps to move all food out of our intestine. Having bowels that move faster are actually a good thing (as disgusting as that sounds! :). Colon cancer is prevented by consuming more insoluble fiber. Having stool that lingers around for awhile, actually creates potential cancers. When stool moves faster, the body doesn't have the ability to create more cancerous agents. Most cruciferous vegetables (broccoli, cauliflower, asparagus, etc) apply here.

Starches

These are the foods that give your body lots of energy. These are the "polysaccharides". These types of carbohydrate include: pasta, bread, potato, corn, oatmeal and most beans (not green beans). These are the foods that when eaten often, you can give your body the energy that it needs to train harder and get the results you are looking for.
However, eating the wrong type of these carbohydrates will end up acting a lot like sugar. It is really the fiber that makes all the difference. Fiber will help to delay absorption of these foods. Just like with sugar, when a starchy carb is absorbed quickly, you will end up with a similar energy crash. Although if the starch has about 3 grams of fiber per serving, this will help to delay the absorption and give you more prolonged energy. Fiber slows stomach digestion.
In order to make sure you are eating the right type of carbohydrate, check the label. If you see at least 3 grams of fiber/serving than you will probably be getting the right type. You can also check the ingredient list. If the first ingredient is "whole wheat" than you are doing well. However if the first ingredient is "enriched flour" than you know the product is stripped of fiber and its like eating sugar.
So, the right types of starches include:
bread (100% whole wheat)
pasta (100% whole wheat)
rice (brown)
potato (with the skin)
oatmeal (not variety pack instant)
corn (lightly buttered, if at all)

These types of starches will give your body plenty of prolonged energy. This is what can really help your workouts get to the next level!

Cutting Carbs

Carbohydrates give your body the immediate energy that it needs during exercise. If you start to cut carbs dramatically, you may not have the ability to push yourself nearly as hard. However, this does not mean that you won't lose weight, because more than likely you will. Many people lose plenty of weight following low-carb diets. The main reason is because you cut out what typically makes up at least 50% of what your diet would normally be. By cutting that much out of your diet, you are going to dramatically reduce your total caloric intake and your body has no other choice but to lose weight. Now in addition to that, when you are not consuming that many starchy carbs, you may not feel that hungry either. Since the only other types of food to consume are primarily fat, protein and fiber, all of these sources of food don't cause fast energy surges. That's why your energy levels won't change that much and you may not be as hungry. However, realize that your body's stored energy will be very low, your brains ability to function at its peak will be diminished and you may be lacking essential vitamins and minerals when you are following these low-carb diets.

Remember these key points about carbs:

It's best to eat quality carbs throughout the day, to give you lots of energy.
Focus on decreasing sugar content and increasing quality starches.
Fiber is the key to carbs.
Remember your calorie targets to help you lose weight.
It's total calories, not carbs that determine weight loss.

Doing this will help you have the energy and body you desire and also give your body the proper nutrients it needs long-term!

"We proclaim him, admonishing and teaching everyone with all wisdom, so that we may present everyone perfect in Christ. To this end I labor, struggling with all his energy, which so powerfully works in me." Colossians 1:28-30 (New International Version)

The Truth about Protein

2009-05-05T00:04:00.005-04:00

If your goal is weight loss, protein can be a very helpful tool! Protein is the macronutrient that takes the longest to digest and break down in your stomach compared to fat and carbohydrate. Due to the length of time it takes to break down, your body actually expends more calories digesting this type of food compared to foods that are rich in either carbohydrates or fat.
Also, because this type of food takes so long to break down, this creates a greater sensation of fullness. So, if you find there are certain times during the day that you are more hungry than other times, having a high protein snack can really help you feel satisfied.

Your body's requirement for protein is actually pretty small. In order for your body to keep itself running smoothly without creating protein deficiencies, it requires a small amount of protein each day. Generally, it's about 0.6 to 0.8 grams/kg of bodyweight. For someone who weighs 150lbs, their protein requirement would be 40-55g each day. You could easily meet this need with one 6oz piece of meat.

However, there are many other reasons to increase the amount of protein in your diet. Here is just a few examples of why you might want to:

- To help you lose weight, through the craving reduction and metabolism enhancing qualities
- To help you build muscle, protein is the building block of muscle
- To help combat infection and help recover from surgery

Protein has many functions in our bodies. It helps transport nutrients and helps repair damaged tissues. Protein can also take the place of carbohydrate when carbohydrate intake is too low(However, this is not the best method of using energy, your body will become quite taxed).

For people who are looking to either gain weight or lose weight, consuming more lean protein in your diet can be very helpful to meeting your goals. However, because most protein sources are meat products, these sources of protein can also be high sources of fat and saturated fat. If this is the case, these types of foods can increase your risk for heart disease.

So, the best approach is to look for leaner cuts of meat. Leaner cuts include: the meat furthest away from bone:

breast (for chicken and turkey)
loin (for beef and pork).
Other sources of protein:
Egg whites (the yolk contains the cholesterol and fat)
Non-fat cottage cheese
Low-fat cheese sticks
Most fish
Protein substitutes (like a protein drink or bar)

These types of protein sources are considered "Primary Protein Sources". This is because the primary macronutrient in the above list is protein. There are other foods that have protein in them but are not "primary" protein sources.

These non-primary sources include:
Peanut butter
Nuts
Most Beans (not green beans)
Dairy products

These foods will give you some protein, but there is another macronutrient that is more dominant. For example, black beans have protein (about 8g/svg), but it's primary macronutrient is carbohydrate (about 20-30g/svg).

If your goals is weight loss and/or muscle gain, it's best to try to stick with primary protein sources for your meals to help increase satiety, metabolism and decrease cravings. The non-primary protein sources can give your body other essential nutrients like healthy fats if you were to consume nuts. However, be aware that nuts have a lot of calories because they are very high in fat. These extra calories may be contributing to either weight gain or preventing you from achieving weight loss if that is your goal. Making use of the non-primary proteins often might derail your efforts to achieve the results you are looking for.

For someone looking to lose weight, I might recommend consuming 3-6 primary protein sources each day to help with the weight loss efforts. A good goal to shoot for would be to try to have a primary protein source in each meal. If you do this, you will notice how much longer that meal will keep you satisfied and help keep cravings down.

Something also to be aware of, you will want to make sure you are drinking plenty of water if you consume more protein in your diet. Protein is broken down into ammonia in your blood and in order to excrete this, consuming plenty of water will be needed to help take care of it. If you have healthy functioning kidneys, there is no problem with this whatsoever. By consuming more protein, you will probably notice that you will become more thirsty. This is your body's natural response for the need to excrete the ammonia in your blood, it's very normal. Just continue to drink plenty of water. However, if you do have kidney damage/disease, then I would not consider increasing protein at all and talk with your doctor about any dietary changes.

The recommendations that I have for protein consumption is about 25-30% of your total caloric intake. Carbohydrates should be about 50-55% and Fat should be 15-20% of your diet. This macronutrient breakdown is what I have found to be very successful with both myself and my clients in helping them to lose bodyfat and gain lean muscle.

If you have any questions about getting more protein in your diet, please don't hesitate to ask. :)

"I will put flesh and muscles on you and cover you with skin. I will put breath into you, and you will come to life. Then you will know that I am the Lord.’” Ezekiel 37:6 (New Living Translation)

Intensity!!

2009-04-28T01:12:00.005-04:00

Those who watch me train my clients think I am crazy! :)~ This is mainly because they often see me pushing the people I train VERY hard. Over the past 4 1/2 years since I have been training, I have had clients cry, refuse to do what I tell them and walk out on me, throw up and nearly pass out while I have trained them. I am telling you this, not to brag (well, okay maybe a little:) but primarily because this level of intensity is often needed to create the kinds of changes many people dream about. This does not mean that EVERY time you workout you need to try to kill yourself. However, having periods of testing yourself to see just how far you can really go, makes a HUGE difference to your body's ability to create changes.

Physical change only occurs in our body when we put it through something that it is not used to. After working in a gym for nearly 5 years, I have seen quite a lot of people come in and do their "routine" expecting their body to change. I am sure that many of you know the definition of insanity, but just in case here is a refresher: "Doing the same thing over and over again and expecting a different result" - Albert Einstein. Unfortunately workout "routines", by Albert's definition, are crazy to follow! Of course, Mr. Einstein's definition of insanity completely negates all accusations of me being crazy, since I am putting my client's bodies through some serious change! :)

Our bodies are constantly trying to be a in a state of homeostasis. This means our body is always trying to be the same. God made our bodies this way to actually help us. Before the days of convenience, we actually had to go out and kill our food and drag it home and eat it. Sometimes, the food we wanted to catch wouldn't always make itself available. Thankfully, because our bodies are not constantly changing (because they are in a state of homeostasis), we would be able to live a day or 2 or even a week or 2 without dieing off if nourishment wasn't available. In addition to that, it would have been very smart to eat more than was probably needed back in those days to help build up more bodyfat. The extra fat that was stored would help you survive during the leaner times.

Unfortunately however, we are no longer a people of hunters and gatherers. We have very convenient lives of microwaves and pre-killed animals! :) We usually don't go out and kill our food anymore and most people tend to expend very little energy during their workdays. So, it is now both easier to store bodyfat (because most people are less active) and get food (thanks to grocery stores, convenience stores and fast-food restaurants). In order to fight our body's ability to stay the same, we really need to step up the intensity!

So, what level of intensity is necessary to see change? The only way to know the answer to this question is for you to track your workouts. By keeping track of what you currently can do with your weight training and cardiovascular exercises, you can give yourself new target goals to shoot for. For example, if the last time you did a bench press with dumbbells you were able to bench press 65lbs 8 times, the next time you did a bench press, you might want to set a goal to bench press 65lbs 10 or 12 times or even try to do 70lbs for at least 6 repetitions. After you do that, you should try to set another goal to either increase the weight again or increase the repetitions. Another example could be with running. If the last time you ran, you ran for 3 miles, the next time you plan to run, try to go for 3.5miles or even 4miles. Or, try to see if you can beat the time that you ran your last 3 mile run. It's progression that determines if your body makes progress! In order to see this progression, you have to push yourself beyond what you are comfortable doing.

Many times, in order to really see how far your body can go, you need the help of someone else. A motivated friend or trainer can really help boost how hard your workouts can be. If you workout regularly, you may have had a few workouts with a motivated friend (someone who actually wanted to workout:) and your workout hit higher highs. The reason is because competition and energy. Having someone else there who is motivated helps give you energy. Just as Newton stated in his First Law of Motion: "...Any object in motion tends to stay in motion". Stick with people who tend to "stay in motion" and your body will follow suit. Also, if you are a bit competitive, you will get more motivation out of having someone else there to push you then working out alone.

When you get beyond your own self-imposed limitations of what you think is possible, and believe that your body is capable of overcoming whatever you can dish out, you will then see the progress you have been hoping for. Set aside some time to see just how much you truly can take. How far can you run if you really set your heart, mind and soul into it? What kind of weight can you lift if you stopped believing you were not strong enough? I pray God will show you this week at least a glimpse of what you are truly capable of accomplishing. Remember: "...with God, all things are possible." (Matthew 19:26 NIV)

To see an example of what is possible with God, by cranking up the intensity and really pushing it, watch this video (I would imagine, many of you have already seen it):

http://www.youtube.com/watch?v=JF9wm-Hbh54

Accountability

2009-04-21T00:40:00.005-04:00

Staying on track is tough! Just as Jesus writes "...the gateway to life is very narrow and the road is difficult..." (Mathew 7:14 NLT), we all naturally have a difficult time accomplishing the tasks that will make us better. It is often too easy to put aside proper dieting, exercise and tracking for a later time or another day. This is especially true if there is no one else to keep you accountable to your goals except for yourself.

Accountability with your health goals is the number one way to dramatically increase your odds of success! Regardless of how much you know about diet and exercise, it always comes down to just doing it. Accomplishing the tasks of exercise and tracking your diet becomes a higher priority when you know that there is someone else to answer to if you don't do these things.

I think we all agree that when we were in school, if a teacher told us that there was going to be a test in the next week, we all might at least think about studying or reviewing a little bit more if we wanted to do well in that class. Well, diet and exercise is exactly the same. When you have someone to hold you accountable to your goals, you will want to be well prepared by making sure you exercise the way you are supposed to and keep track of your diet to show him/her how well you are staying on track!

Having an accountability partner or trainer is a great way to make sure you achieve the results you are looking for. When I prepared for the previous bodybuilding competitions that I competed in, I met with a very knowledgeable trainer to make sure I was on track to be in the best condition possible. Even though I am a personal trainer already, I realized that if I wanted to be in the best condition, I needed someone to hold me true to my goals. In addition to that, meeting with her allowed me to relax about the whole process and just do what she recommended and not worry about if I was doing the right amount of work or eating too many or too few calories. I just did what she said and I got results. In most cases, when you place your trust in someone who has the expertise that you are looking for and you do exactly what he or she says, you won't have to stress about the results either, it will just come.

When you are searching for an accountability partner/trainer, make sure he/she is very honest and not afraid to hurt your feelings. In order to get the results that you are looking for, it usually takes honest dialogue, and quite often the truth hurts. If you think your best friend or spouse is going to be a good accountability partner for you, you are more than likely setting yourself up for failure! These people will typically not give you the honest criticism that you need to be successful. You also may not feel like you can tell him/her everything because sometimes there are situations that involve this person (i.e. spouse wants you to eat ice cream late at night with him/her before you both go to bed). When you deeply care about someone, it is very hard to be as upfront and blunt about what you need to do to change. It is really best to find someone that is pretty impartial to your living situation and can tell you the truth whether you want to hear it or not.

Hiring a personal trainer is one way to make sure you stay on track to meet your goals. Having a personal trainer used to be only exclusive to the rich. However, these days personal training has become very affordable. For anywhere between $40-$75 for a session, it's not a bad option to consider. Many people pay much more than that in doctor's visits, co-pays and pharmacy transactions. By meeting with a trainer once each month, you can make sure you stay on track with your goals, improve your health and more than likely decrease your other medical expenses.

When looking for a personal trainer, look for one who has the background and experience you are interested in (i.e. pilates instructor for someone interested in learning pilates or a trainer that has done bodybuilding competitions to learn about bodybuilding). Also, look to see how long he/she has been training and what types of results/testimonies he/she can produce. In addition to that, credentials can also be an (but should not be the most) important aspect. Look to see for specific health related degrees (kinesiology, exercise science, phys ed, nutrition, etc) and personal trainer certifications. There are currently three big name certifications that are nationally recognized by all gyms: NASM, NSCA and ACE. If a trainer has at least one of these three, this means that he/she has passed a nationally accredited exam that demonstrates that he/she knows the important aspects about how to effectively train individuals. However, I want to remind everyone that book knowledge does not always mean he or she is "effective". Effectiveness is best determined by experience and testimonials. If you have a friend that recommends a certain trainer, I would listen to him or her. Usually the best trainers are the ones most often talked about (or complained about ;-)

If you are interested in finding out how a personal trainer can really help you achieve your goals, please let me know.

"Because narrow is the gate and difficult is the way which leads to life, and there are few who find it." Matthew 7:14 (New King James Version)

Making Your Metabolism Work for You

2009-04-14T06:03:00.006-04:00

For some people who really struggle with weight loss, one of the best things to do is to focus on raising your metabolism. We all have a set metabolic rate, this is the rate at which our body naturally burns calories without us doing anything (often referred to as "BMR" [Basal Metabolic Rate]). If you have an active metabolism, a struggle for you may be to keep weight on. However, I don't train too many women who have this "problem". High BMRs are usually seen with men. Women most often look to lose weight and sometimes struggle to see results. If you are uncertain about your need to increase your metabolism to help you lose weight (more specifically body fat), here are some ways to be sure this is what you need to do:

1) No matter how much you exercise, the scale doesn't move
2) Regardless of how little you eat, you don't lose weight
3) After monitoring your calories and exercise for 3-4 weeks, you notice that you need to bring your caloric intake to a very low level (1000 calories or below) to start to see weight loss

If these conditions sound too familiar to you, then focusing on raising your metabolism may be the best option for you on your weight loss journey.

"So, How Do I Do It?"

If you took note of what I stated in the first paragraph that most men typically have higher metabolisms than women, there is a good reason for that. One of the biggest physical differences between men and women is the amount of muscle that is on our bodies. The more muscle you have, the higher your metabolic rate. Your BMR and your muscle are directly linked to each other. The more muscle you have, the more you need to eat to keep that muscle on your body. Muscle will burn up stored body fat to keep itself on your body. One of the best aspects about muscle is that it only takes up about 1/4 of the space that fat does. So, if you focused on building muscle, you wouldn't necessarily become "huge" (like most women are afraid of), your body circumferences would actually decrease. For example, if there were 2 women standing side by side who both had identical heights and they both weighed 150lbs each, but one had a body fat percentage of 30% and the other had a BF% of 15%, the lady with 15% body fat would be noticeably "skinnier". Her clothes would all be significantly smaller and she would look like she weighed about 15-20lbs lighter than the other lady who had a BF% of 30%. In some ways, that is true. The woman who has a BF% of 30% has 22lbs more body fat than the woman who has a BF% of only 15%. Most people who have a goal of "weight loss" really have a goal of losing body fat.

So, in order to gain muscle, you need to focus on the activities and diet plans that would be helpful in gaining lean weight. This involves a good weight training plan coupled with a diet rich in protein and adequate calories. Now, for you women who are telling yourself "I really don't want to bulk up and look like a guy", don't worry. It is so difficult for a woman to end up looking like a guy, that even if you tried hard, you would still need to take steroids in order to come close. God made us different and weight training will not change that! :)

If you are currently not following a weight training plan, I would recommend following a plan that involves 3 days of weight training (maybe Mon, Wed, Fri) splitting upper body and lower body muscle groups to allow adequate time to recover from your workouts.
If you have already been following an upper/lower body split for some time, consider splitting the body parts up even more to push/pull muscle groups. This means couple body parts that help you "push" like chest muscles with shoulders and triceps muscles (the back of your arms). "Pull" muscle groups will be back and biceps (top of your arms). Then you may want to have a separate day for legs. I would recommend having 4 days each week to weight train and rotate the 3 workouts. For example, if you wanted to workout on Mon, Tue, Thur and Fri. Your schedule might look like Mon-Push muscles, Tue-Legs, Thur-Pull muscles, Fri-Push muscles and the following week Mon would start with Legs. This would allow your body plenty of recovery time between workouts. If you are interested in what types of exercises to consider, please refer to the blog I posted a few weeks back "Resistance Training for Women."

In regards to what your diet should look like, you want to make sure that you are meeting your body's needs calorically and giving your body extra protein to use for muscle building. Your body is going to have a very hard time building muscle if you are keeping it in a calorie deficient state. So, "meeting your needs" will be determining what your BMR is and then adding an estimated activity load. For example, if you know that your BMR is roughly 1400 calories (this is typical for a woman who is average height, age 40 and about 150lbs). You would then want to add enough calories to cover all of the activity that you do. For example, if you do weight training 3 days each week plus 3-5 days of cardiovascular exercise, you may want to add approx 300 calories for the cardio that you do and an additional 200 for the weight training. This would bring your calories to approximately 1900 calories each day. In addition to these amount of calories, you should try to consume approximately 1gram of protein/lb of body weight. This will give your body more than enough protein to help develop muscle and also give you a little extra. The little extra will actually help burn more calories than consuming other foods, because protein has a high "thermic effect" which means it burns up a lot of calories as you consume it. Make sure to drink plenty of water with this plan to help get rid of built up protein (10-12 cups should do). By eating this much, your weight should stay roughly the same, but if you continue to do the exercises as we discussed, your body fat should decrease.

In some ways, it may appear that you have to take a couple steps backwards to go forwards. However, your body will thank you. Many people who have struggled with weight loss for years may have been doing more damage than good with their weight loss efforts. As you continue to restrict calories, you increase the likelihood of burning off muscle. When you burn off muscle, you lower your metabolic rate. Then, when you begin to eat what you normally did before you started to diet, your body stores even more bodyfat than it did before. This is the dieting "yo-yo effect". It's much better to destroy the yo-yo with weight training and muscle growth! Use your metabolism to your advantage instead of trying to work against it. By doing the activities that help your muscles grow, you can really start to decrease body fat.

If you are interested in finding out how many calories and grams of protein that you need to follow this program, please let me know.

"From whom the whole body, being fitted and held together by what every joint supplies, according to the proper working of each individual part, causes the growth of the body for the building up of itself in love." Ephesians 4:16 (New American Standard Bible)

Supplements

2009-04-06T23:48:00.004-04:00

The world of supplements can be a very confusing and potentially harmful arena. Before you consider taking any type of supplement, it is very important that you check with your physician about any potential harm that it may cause.

I know after yesterday's testimony, many of you have been asking me questions about the supplements I have been selling. So, this is a good opportunity to address a lot of the reacurring questions and concerns I have been asked.

First of all, let's take a look at what the Food and Drug Administration (FDA) says about supplements:

"FDA regulates dietary supplements under a different set of regulations than those covering "conventional" foods and drug products (prescription and Over-the-Counter). Under the Dietary Supplement Health and Education Act of 1994 (DSHEA), the dietary supplement manufacturer is responsible for ensuring that a dietary supplement is safe before it is marketed. FDA is responsible for taking action against any unsafe dietary supplement product after it reaches the market. Generally, manufacturers do not need to register their products with FDA nor get FDA approval before producing or selling dietary supplements.* Manufacturers must make sure that product label information is truthful and not misleading.
FDA's post-marketing responsibilities include monitoring safety, e.g. voluntary dietary supplement adverse event reporting, and product information, such as labeling, claims, package inserts, and accompanying literature. The Federal Trade Commission regulates dietary supplement advertising." http://www.foodsafety.gov/~dms/supplmnt.html

So, as we see here, the regulation of supplements really occurs after they hit the market. Basically, if someone uses the product and is seriously injured or dies, than they will pull the product from the shelf. This is why it is very important that you speak with your doctor about any supplement use at all (and this includes vitamins).

There are many, many types of supplements. Here is just an example of a few popular types:

Fat burners
Weight Gainers
Vitamins/Minerals
Meal Replacements

"Fat Burners" tend to be a supplement that has a lot of caffeine added to it (usually the equivalent of 2 cups of coffee/serving) to help suppress your appetite and increase your metabolism (by burning more calories due to all the extra caffeine in your body). The major drawback to this is the dependency on caffeine that you will have if you try to get off of this product.

"Weight Gainers" are often used by guys (although I know of some women who have had practical uses for it) to gain extra size. These supplements are often made as milkshakes and used to increase the total amount of calories and protein in your diet to help build muscle.

Vitamins/Minerals are often consumed by most people. A daily multivitamin can often be looked at by many physicians as a way to give your body a little "insurance" to make sure you are giving your body everything it needs in a day. The down side to vitamins as a supplement is that you can overconsume some of these vitamins if you are taking more than you need. Be aware of the fat soluble vitamins: A, D, E and K and make sure you get what your body needs but generally not too much more because if your build up too much of these vitamins, than your body will have a hard time getting rid of it. The water soluble vitamins: C and all of the B's (includes Niacin, Thiamin and Folate) should not be a major concern in overdosing, however it is important to drink plenty of water to make sure you don't dehydrate yourself. If you consume more than the RDA of the water soluble vitamins, your body will more than likely compensate by making your feel thirsty so you drink plenty of fluids to help wash down the higher levels of vitamins.

Meal replacements are designed to hopefully make your life a bit more convenient. It's a good idea to eat small meals more often throughout the day to help keep your body satisfied and keep your energy levels up and increase your metabolism. However, sometimes life just is way too hectic and busy to cook up 4-6 meals containing chicken breast, rice and salad. A meal replacement bar or shake may make sense to a number of folks who lead busy lives and still want to follow a balanced diet. The downside to these are every product is different and you need to read the label carefully to make sure you are giving your body what it needs. Many meal replacements contain unnecessary amounts of sugar and saturated fat and are usually low in fiber and protein.

My main focus is with meal replacements and sometimes a little bit of vitamins. A meal replacement bar or shake tends to make life a bit easier for people. It often makes sense to a lot of people to pick up a meal replacement bar because they tend to lead busy lives. It is a great way to keep your hunger satisfied and if selected correctly can provide you with quality protein.

As for vitamins, there are 2 types that I may consider for the general public (at least for where we live) in addition to a multi-vitamin. The first one is a fish oil supplement. Fish oil contains omega-3 fatty acids that our body uses to help reduce our risk for heart disease. It is also used in helping to develop brain function in children and some studies have shown that cognitive ability increases in adults with fish oil supplementation as well.
The other supplement I would generally recommend here in New Hampshire is taking a little more vitamin D. Vitamin D is usually produced in our bodies through sunlight. During the winter months (and early spring/late fall) many of us don't tend to get the required amounts of vitamin D to help our bodies. 3 days each week for 15 minutes with both our arms and legs exposed (without any sunblock) is what our body needs to produce enough vitamin D to help our body. Vitamin D is necessary in helping to prevent bone degenerating diseases such as osteoporosis and rickets in the younger populations. Also, many recent studies have shown that vitamin D plays critical roles in helping to prevent many types of cancers like both breast and prostate. In addition to this, many scientists also believe that Multiple Sclerosis (MS) is often due to a lack of vitamin D and that's why most of the occurances of this disease are in the upper parts of the northern hemisphere. A little extra vitamin D in these locations (like where we are) is usually helpful (but please make sure to check with your doctor first).

I have been selling supplements through Nutrilite. The creator of this company is actually the founder of the multivitamin and really the birth of the supplement industry. It's the oldest supplement company dating back to the 1920's.
All of their products are organically grown and produced on their own farms, free from pesticides and other harsh chemicals. All of their products are also WADA (World Anti-Doping Association)compliant, which is a rarity among supplement companies. This product line is exclusive so if you are interested in Nutrilite supplements, you need to contact a Nutrilite distributor, it's not sold in stores. If interested, check out their website: http://www.nutrilite.com/
If you are interested in seeing what I have available, please check out my website at: http://jarnold11.qhealthzone.com/
Let me know if you have any questions, you can either respond to this post or email me: jonathanearnold@gmail.com

Thank you

"So whether you eat or drink or whatever you do, do it all for the glory of God." 1 Corinthians 10:31 (New International Version)

Competition

2009-03-31T01:23:00.003-04:00

My interest as a personal trainer was sparked the day I found out I was the 1st runner up in the Body-For-Life Competition in 2003. I knew that day, God was telling me to go and help many people do exactly what I just did! To be selected in this national body transformation challenge as one of the champions was a real honor. However, it wasn't an easy process, and I am honestly glad that it wasn't.
Competition is a way to really help you become the true best you that God intends for you to become! You understand? :) When there is an event to strive for, instead of just trying to get into shape for the sake of helping your health, many people tend to try much harder and focus on the event and doing their best instead of how they feel at the moment. When you know that your time is limited, and you want to do your best for this event, you may be more apt to overlook the 5 hours of sleep you had the night before and push yourself hard anyway. If you, like many people who tend to fail at their weight loss efforts, find that you get worn out from the thought of having to exercise 5-6 days each week to get in good shape and feel healthy, than an event or competition may be what you are looking for.
There are lots of events and competitions you can consider: running, swimming, biking, or all 3 together (tri-athalons), weight lifting, other sports, bodybuilding competitions and body transformation challenges (like the one I did). Depending on your interest, you can find a niche to help keep your drive up and focus on your overall goal.
A body transformation challenge, like the one I did can offer a lot of incentive to do exactly what most people want to do, change their bodies! I completed the Body-For-Life challenge which is an annual competition that is held by Body-For-Life corp. You can find out more information by going to http://www.bodyforlife.com/ and researching their challenge information. It's a 12 week challenge that focuses on taking your body from out of shape to in-shape. During this time period, it helps to focus as hard as you can on doing what's "right" for your body so that you can get yourself into peak condition. Your results are based on pictures that you take of yourself as "before" and "after" photos. If you are selected as one of the champions, you could win $25,000. It's a nice incentive to do what we all pretty much know we should do anyway.
These events/competitions can really help people stay on track with their goals. Once the event is over, maintaining the results you achieved is not as difficult as getting there. However, this does not mean you have the freedom to go back to your old habits and expect your body to stay where it is! It does take some time to acquaint your body to it's new self and what it is able to tolerate. Usually, if you needed to exercise 5-6 days each week and consume 1200 calories to lose weight, you may only need to exercise 3-4 days each week and consume 1600 calories to maintain where you are. Doing no exercise however is a recipe for rebound!

Competitions can really help you become the best you that you can be! Look for events/competitions that you enjoy and will help you stay focused on your overall goals. If you have any questions about body transformation competitions, please let me know.

"I am the LORD All-Powerful, and I challenge you to put me to the test." Malachi 3:9 (CEV)

Resistance Training for Women

2009-03-24T00:22:00.004-04:00

Since I have been training over the past 5 years, I have often been asked by many women the benefits of resistance training or "weight-lifting". Many women are concerned about not becoming "bulky" and feel that by training with heavy weights, they will become big and manly looking. This honestly could not be further from the truth!
In order for a woman to look like a man by training with weights, they need to eat a hugely excessive amount of calories and take steroids. If you are currently not doing either of these, you do not have anything to worry about!
Women who train with weights will be more apt to create the body they desire. As you continue to train with resistance and eat properly, you will create more muscle. By creating more muscle, you give your body the ability to increase your metabolism. The amount of muscle you have on your body and your metabolism (the rate at which your body is naturally burning off calories) are directly linked. As you become stronger, your body will demand that you eat more to keep the muscle on. Your body will also use stored energy (your body fat) to fuel your new muscle. One of the greatest aspects about muscle on your body is the size of muscle. It only takes up about 1/4 the space that fat does. So, as you continue to build muscle and your body fat decreases, even if the scale weight does not change, your body circumferences will all become smaller. You will begin to have the "toned" look that most women state they want.
In addition to the physical appearance benefits, your body's function and health will dramatically increase. Here are just a few benefits to weight training:

Incidence of diabetes decreases because your body's muscle will be more prone to make use of your blood sugar.
Your bone health will significantly increase which decreases the likelyhood of osteoporosis
Your balance will increase.
Also, contrary to popular belief, your flexibility will improve if you include proper stretching with the exercises that you do.
Higher metabolism
Increased strength
Better posture
Sleep better

Keep in mind, strength training does not need to be done every day. In fact, you should let each body part rest up to 72hours before training the same muscle group again. This will give the muscles enough time to recover from the exercise and become stronger.

Here are some exercises to try (you could even try these at home, if you have some resistance bands or free weights):

Click the links to view how the exercises are done (press the back button your browser to return to the blog once you have viewed the exercise. Closing the window will close the blog)

Row

http://www.thetrainingstationinc.com/bbrows.html

Curl

http://www.thetrainingstationinc.com/dbcurls.html

Extensions

http://www.thetrainingstationinc.com/pushdownsuniversal.html

Upright rows

http://www.thetrainingstationinc.com/widebbuprightrows.html

Chest Press

http://www.thetrainingstationinc.com/flatdbpress.html

Squat

http://www.thetrainingstationinc.com/bbsquats.html

Lunge

http://www.thetrainingstationinc.com/dblunges.html

Please let me know if you have any questions about these or any other exercises.

Resistance training can really help your body get into great shape! It's a great way to help speed up the progress you are trying to make with your weight loss goals. Consider adding 2 to 3 days each week of resistance training if you are not currently doing any.

"But the Lord stood at my side and gave me strength, so that through me the message might be fully proclaimed and all the Gentiles might hear it." 2 Timothy 4:16 (NLT)

Dietary Components

2009-03-17T00:41:00.002-04:00

If your calories are within the right range for you to lose weight, you should start to see some weight loss. However, sometimes if your dietary components are out of balance, you may find that your weight loss may be slower at times and you don't have enough energy to exercise regularly. Ensuring you provide your body with what it demands helps make your weight loss journey far more successful.

Water: 8 cups (8oz each), this is the recommendation for the individual who is sedentary and does not exercise at least 30 minutes 3 times each week. 12 cups is recommended for someone who exercises 3 days or more each week. 16 cups is recommended for the individual who is very active and may also consume a high protein diet.

Protein: 3-6 servings/day. Try to make these sources lean (low in fat). Look for protein sources that are primarily protein. Good examples include: Egg white, chicken or turkey breast, non-fat cottage cheese, low-fat cheese sticks.
Even though foods like peanut butter, beans and other dairy products have protein in them, these are not considered "primary protein" sources. For example, peanut butter has approximately 16g of fat in each serving with only 8g of protein. So, yes peanut butter does have protein, but there is far more fat in it than anything else.

Carbohydrates: 4-6 servings/day. Contrary to popular belief, these are not creations of Satan! Carbohydrates are necessary to give your body energy so that you can exercise and be more active in the day. However, there are some carbohydrates that will leave you with less energy and have a tendency to store on your body as fat.
Try to consume carbohydrates that are high in fiber and low in sugar. Whenever we eat foods that are high in sugar, our body has an immediate surge of energy and then a crash! To avoid these energy crashes, eat foods that contain more fiber. Fiber will help to delay digestion and increase the duration our bodies will make use of the energy from the high fiber food you just consumed.
Examples of quality carbohydrates that are higher in fiber: Brown rice (white rice acts like sugar), 100% whole wheat bread and pasta (enriched bread acts like sugar), potato with the skin (the skin has the fiber), oatmeal that is not instant (many instant oatmeals has the fiber removed), corn (even popcorn as long as it is low-fat).
When reading a label, look to see if the food has at least 3g of fiber/serving. This will indicate a quality carbohydrate.

Vegetables (non-starchy): 3-4 cups/day. Non-starchy means to make sure these vegetables are not high in calories or carbohydrates. This will include foods like: broccoli, cauliflower, asparagus, squash, all leafy green vegetables and typically what you would put on a salad (cucumbers, peppers, onions, etc) except the salad dressing.
Having one salad each day is a great way to meet your vegetable requirement.

Fruits: 3-5 servings/day. The key here is to make sure you are not consuming all the same fruit. So, 3 bananas do not work! However, 1 banana, 1 apple, 1 orange, 1 nectarine, 1 plum work.
Also consider berries and dried fruit. A typical serving of berries will be about 1/2 cup and dried fruit would be 1/4 cup.

Dairy: 3 servings/day. Try to make your dairy sources low in fat. Dairy can be another source of a lot of extra calories, however skim milk is very low in calories and provides your body with essential calcium which is very hard to get from other sources of foods. 1 8oz cup of milk, 1 6oz container of yogurt and 1oz of cheese all count as a serving of dairy. Try not to consume more than the 3 servings each day.

By consuming all of these dietary components within your calorie target range, you will give your body the energy it needs to workout more effectively, increase your metabolism and probably feel better than you have in a long time.
However, remember sometimes even if you are eating the right foods, your energy level may not be where you want it to be. That may be because your spirit needs to be fed and not necessarily your mouth. Our bodies can't live on bread alone. We need God to fill that hunger!

Jesus replied, “I tell you the truth, you want to be with me because I fed you, not because you understood the miraculous signs. But don’t be so concerned about perishable things like food. Spend your energy seeking the eternal life that the Son of Man can give you. For God the Father has given me the seal of his approval.” John 6:26-28 (NLT)

Dieting for Weight Loss

2009-03-10T00:45:00.004-04:00

In order to lose weight through your diet, it really comes down to a simple math equation. Are the calories that you are consuming equal less than the calories that your body needs? If the answer is yes, than you will lose weight. If the answer is no, than you will either keep your weight the same or you will gain weight. It is truly that simple.

However, the trick comes to determining "how much do I need?" The answer to this question becomes a little challenging to determine precisely. Some questions need to be answered before we know the answer to this equation, for example: how many days of active exercise am I doing? How old am I? How much do I currently weigh? How tall am I?

There have been many metabolic equations established to help determine the answer to this question. It seems a bit math intensive, but the real bottom line is that as long as you keep your calories below what is recommended for you to consume that day, you will lose weight!

If anyone is interested in determining what your estimated metabolic needs are, please answer the above questions and let me know.

An example: A woman who is 45 years old, who weighs 160lbs and is 5'5" tall and is active with cardiovascular and resistance training exercise 3 days each week will need to consume 1500 calories or less to lose weight (approximately 1lb/week).
Of course if she consumes significantly less than that (1000 calories for example), she will begin to burn off too much muscle and go into "starvation mode" where the body reduces its metabolism to help keep the body alive.

The last and most important piece to this is knowing that you are on track. It's not that helpful to know what your target is and never really aim at it. In order for you to know if you are on track to lose weight, you have to keep track of your diet. People who keep track through some type of a food journal (can be an online tracker) are significantly more successful at losing weight. In fact, this is usually the number one way that I can tell if a client will be successful or not, is by the way that he or she keeps track. Once you are keeping track, it's just a matter or steering your direction. If you don't keep track, you are truly shooting in the dark!
I would recommend using some of the free online resources available to you for helping you keep track of your intake and know if your calorie targets are where they should be. Some of the best websites are: www.myfitnesspal.com and http://mypyramid.gov/. These websites will calculate all of your calories, macronutrients and even micronutrients from the food and beverages that you enter. It's a great resource and it allows you to not have to know everything that you put into your mouth.

Doing this consistently will dramatically increase your chances for success in weight loss. Stay consistent and focused on your goals and you will achieve them!

"No, dear brothers and sisters, I have not achieved it, but I focus on this one thing: Forgetting the past and looking forward to what lies ahead, I press toward the mark for the prize of the high calling of God in Christ Jesus." Philippians 3:13-14

Losing weight

2009-03-03T00:30:00.004-05:00

Most people who try to get in shape for the first time, their main goal tends to be to lose weight and "tone-up". Unfortunately, many people don't realize how consistent they need to be to really start to create a change through exercise. Many think that 2-3 days each week will be enough to start the weight loss process. Unfortunately, for many people, unless if they already have a very fast metabolism, 2-3 days of exercise is usually just enough to keep people where they are; frustrated. It usually requires 5-6 days/week of exercise to start to create consistent weight loss and strength development.

Unfortunately, most people let their lives get in the way of their health and make excuses for why they can 't be active 5-6 days out of the week. It actually isn't as hard as it might appear. Just 20-30 minutes each day, where you are seriously increasing your level of intensity can really burn a lot of calories and help revv up your metabolism. This is where setting your alarm 20 minutes earlier can really make a big difference, especially if you have some kind of cardiovascular equipment at home to use when you wake up in the morning. Even if you don't have any exercise equipment, going outside for a fast walk, jog or bike ride or getting a jump rope or even following along to a fast paced exercise video can really help burn those calories.

Don't short-change yourself, you can lose weight, but you need to be aware of what it really takes to get the ball rolling. It's about creating new habits that can keep you healthy for the rest of your life. Remember, if you feel that you are not capable of doing this regularly, God can guide you and give you the strength you need. Just ask Him!

"He gives power to those who are tired and worn out; he offers strength to the weak. Even youths will become exhausted, and young men will fall and give up. But those who wait on the LORD will find new strength. They will fly high on wings like eagles. They will run and not grow weary. They will walk and not faint." Isaiah 40:29-31 (NLT)

The Journey's Path to Fitness

2009-02-26T13:24:00.001-05:00

I am starting this Blog to help The Journey Church in Rochester, NH with any potential questions they may have about diet, exercise or general health. Even though this is intended to be for The Journy Church, it is completely open for discussion from anyone with an interest. Feel free to ask any question whatsoever. Some examples of questions I am often asked as a trainer include:
- How often should I exercise?
- What is more important cardiovascular exercsie or resistance training?
- What supplements should I use?
- If I wanted to lose 20lbs what would be the best way to start doing that?

If these are some of your questions, please let me know and I can address them. Of course, do not feel limited to these questions alone, I will try to help in any way that I can. However, as a reminder, I am not a physician and I do not prescribe exercise, diet or supplementation as a way to handle a medical condition. If you have questions about your medical status and how exercise, diet or supplements may help you, please consult with your doctor first. Thank you.

"Do you not know that you are the temple of God and that the Spirit of God dwells in you? If anyone defiles the temple of God, God will destroy him. For the temple of God is holy, which temple you are." I CORINTHIANS 3: 16 -17