The usual words of “wisdom” you hear are “DON’T burn any bridges.” Well, I’m calling that out as terrible advice.

Although there are some situations where keeping a “bridge” intact is a smart move, it’s also a crutch many lean on when they lack the strength to leave something behind and give all-out commitment to the new and better thing.

It could be a bad relationship you won’t let go that hinders your ability to find a good one. It could be a part-time job you keep as ” backup  ” that distracts you from the full potential of the new one. It could be an old friend that’s worth dropping because they just bring you down or stress you out. It could even be be a piece of furniture you want to keep even though it clutters your house and takes away from the nicer piece you already bought. You get the point.

Well when it comes to health and fitness, this failure to burn bridges allows people to cross back over the canyons they conquered, right back to same poor habits and choices they had previously left. It’s unfortunate, and it tells me that they really didn’t get it or understand it at the deepest level. There was no solid conviction that said “never again.” In effect, they didn’t burn the bridge.

Just like the aforementioned examples, there are some foods, some drinks, some behaviors that are worth leaving … for good. Burn the bridge. Don’t allow yourself a way back.

What’s that look like? First of all, get that particular food you supposedly gave up out of the house. Secondly, tell your family you are never eating it again. Furthermore, tell your friends it’s something you are permanently dropping from your diet because it simply holds you back from what you really want. Guess who will remind you of that commitment in case you forget? You better believe it – your friends and family. And is that a bad thing? Nope, not at all. Because you have left it behind, and in a moment of potential weakness, you’d rather not hear it from your friends and family than partake. That does nothing but help you, right?

Here’s another bridge to burn: those clothes that are now too big that you still have sitting in your closet. Why? In case you go back? Why even think that way? Get rid of them! You aren’t going back, right? And if for some crazy reason you do, you should incur the expense of the poor decision. You see, the more penalties you put in place for yourself going the wrong direction, the less likely you will be go that way! Stop making it comfortable and easy to fail. It’s the first step of success.

What about those friends you have who, truth be told, are only your friends because you share the same desire for gluttony and sloth? Sounds intense, doesn’t it, lol? Hey, sometimes you’ve got step back and call stuff like it is Would they still hang out with you if you wanted to go do something active? If not, ask yourself if their presence in your life is making you healthier or bringing you down? Harsh, huh? Seriously though, if getting in shape is important to you and every interaction with a particular someone gets you further from that goal, maybe you should 1) share your concern and make a change in your activities together or 2) burn that bridge. If they are a good friend (the kind you should have), they’ll respond to option #1 with no problem. They may even follow and appreciate your lead.

It’s much like credit card debt, right? If someone had struggled with debt for years, and FINALLY made a big leap in the right direction by paying off a certain credit card, the best idea may be to literally do some “plastic surgery”  – cut that thing up!  It’s a way of burning a bridge to a bad behavior. If that person leaves that card open and sitting in their wallet, won’t they be more likely to fall right back into the trap they just climbed out of? The same applies to your health and fitness.

Go BURN SOME BRIDGES, so you’ll stay on the right path and keep moving forward.

Everyone and their mother will tell you that age negatively affects their metabolism.

Sure, it’s a quick and easy way to explain why you “just aren’t as thin as you once were,” but is your chronological age truly to blame for all the weight gain?

Do we see a general increase in weight as people in our society get older? Certainly we do. There seems to be a “correlation,” but is it “cause and effect?”

It’s not exactly the turning of the clock that does it.

It’s the loss of lean body mass, and that’s exactly what researchers cite when explaining our “situation.”

In a rather oxymoronic statement, we say “metabolism declines naturally 2-3% per decade, with the loss of lean body mass.”

The next question one should be asking is “do we naturally lose lean body mass?” Read more…

Seems these days that everyone who takes a walk around the block “needs” fluid, sugar, and electrolytes…and they need it now! Maybe even before the walk, maybe a bit after the walk, and of course during the walk. Really? Gatorade, Powerade, and all the other “ades” out there are over-marketed, and WAY over-consumed. They benefit certain hard-charging, long-enduring athletes, but slow down the efforts of many users that don’t fit the originally-intended user profile. Granted, especially in this heat, a walk around the block probably warrants extra fluid intake – but do you need a “sports drink?”  What if you ran around three blocks? Congrats, but your body can give you a lot more effort than that before it needs help from high-fructose corn syrup, red #40, and a multi-billion dollar corporation. Let’s look at why these are overrated for most people: Read more…

Top Seven Reasons to Increase Protein Intake When Trying to Lose Fat

1. Satiety: protein is MUCH more filling than carbohydrates, helping you to reduce caloric intake by making you feel full faster.

2. TEF:  or “Thermic Effect of Food.” Your body burns twice as many calories simply digesting protein compared to carbohydrates.

3. Lean Muscle Support: Your RMR (resting metabolic rate), which is largely determined by the amount of muscle you carry, has a much greater influence on maintaining ideal body fat % than the 500 calories you burnt yesterday during your workout. So be sure to “collect” the lean muscle you earned through all that hard work by eating the protein your body needs to build it!

4. Blood Sugar Control: protein breaks down to amino acids in the blood stream, which dilute blood glucose and help to control insulin – the hormone that rushes extra sugar to the liver for conversion to fat.

5. More Glucagon: What? You may say… Glad you asked, because this is huge… in making you less huge. Anyway, glucagon is like insulin’s arch-enemy, it’s antagonist, it’s “joker”… if insulin was batman… you get my point. While insulin rushes sugar off to be stored, glucagon breaks down stored energy and rushes off the sugar to be burned. Cool, huh?

6. Less LDL, More HDL: Many studies have shown that increasing the percentage of protein in the diet can lower LDL (the “bad” cholesterol) and increase HDL (the “good” cholesterol)

7. PNO: or “positive nitrogen balance.” In a nutshell, this means taking in more protein than your body is excreting. Maintaining this anabolic state is “page 1″ material in muscle development for dummies. I’ll put it this way: if you were to compare the muscle building industry to church, this would be akin to knowing who Jesus is.  It indicates that more protein is entering the body than is leaving. And guess what? That’s pretty important if you are trying to add lean muscle to increase the aforementioned RMR.

WARNING:

Not all protein sources are created equal. For instance, I’d recommend a grilled chicken breast over a McDonald’s hamburger patty. Why oh Why Tom? Nevermind. Moving on…

I’d recommend wild-caught salmon over farm-raised. Why oh why Tom? Ok, that one deserves an answer: PCB’s and dioxins: contaminants often found in farm-raises fish.

I’d recommend greek yogurt over “regular,” because it usually has a better protein/carb ratio.

I’d recommend skim milk over whole milk – because it has a better protein/fat ratio.

I’d recommend whey over soy – because genetically modified soy (most soy on the market is) will screw with your hormones and health.

I’d recommend an all-natural protein powder over one that contains artificial ingredients – because there is no need to put toxic chemicals like aspartame or sucralose into your body when fructose and/or stevia will do the sweetening trick naturally.

I’d also recommend all-natural protein bars over ones stuffed with partially hydrogenated oils and artificial colors and/or flavors.

By the way, if you need an all-natural protein snack solution, we have found one. You can check it out here.

If you are a living and breathing human being, then you have probably heard the news that the “weight-loss” drug HCG is back on the market. That’s right, I said back on the market. HCG is not something new, although many people may think that it is the latest weight loss miracle drug. HCG was introduced in the 1950s and became popular in the 1970s. Now it is back and more popular than ever. But before we get into why I believe this drug is absolute nonsense, let’s take a closer look into HCG.

Human chorionic gonadotrophin (HCG) is a hormone that is found in the urine of females during the early stages of pregnancy. When a woman takes a home pregnancy test, the prevalence of HCG is what indicates the positive response. It has many functions during pregnancy, but is thought to be especially important in repelling immune cells of the mother to protect the fetus in the first trimester. HCG is also believed to convert fat to calories for use by the baby (when the mother is not consuming enough), which in turn may speed up the mother’s metabolism. Make a note here, this hormone is found in high concentrations in PREGNANT women. If you are not a pregnant woman, your body does not produce HCG – which means your body does not need it! It certainly doesn’t need the potential side effects either:  increased anger and mood swings, feeling sluggish, stomach ache, pelvic pain, muscle cramps, lumps, swollen feet and hands, as well as hunger (interesting). Wait, much like drug commercials, I’m not done yet:  increased risk of blood clots, headaches, restlessness and depression. Last but not least, considering HCG has been approved by the FDA as a fertility drug, you may feel a bit like you are pregnant, complete with breast tenderness and water retention. (maybe you wives could use it to get back at your husbands!) HCG can also cause a potentially life-threatening condition called ovarian hyperstimulation syndrome (umm…no thank you.)

HCG actually became popular more than 50 years ago because of a doctor (and I use that term loosely) named Albert T. Simeons. This guy believed that injecting HCG into dieters would enable them to sustain a very low calorie diet (VLCD) of 500 calories without feeling hungry. Simeons also claimed that HCG would mobilize stored fat, suppress appetite, and redistribute fat from the waist, hips, and thighs.

Now let’s think about this. If you were to consume 500 calories a day, of COURSE you are going to lose weight. You are starving your body! If I put you on a 500-calorie diet and told you to do handstands all day long, would you believe it was the handstands that caused the weight loss or the caloric restriction? (If you said handstands then we need to talk). Not only is this diet completely insane, it is dangerous.  Your body is not getting the nutrients that it needs and it will affect you in a negative manner. The concept of a VLCD has been around for years and it is frowned upon. Simeons simply found a way to make it more enticing by adding a “miracle” drug to the mix.

The thought that a drug can redistribute fat from certain parts of your body is absurd. It is scientifically impossible; no study exists that says otherwise. The FDA actually requires labeling and advertising of HCG to state, “[T]here is no substantial evidence that [HCG] causes a more attractive or “normal” distribution of fat.” The FDA also requires the labeling and advertising to include that HCG is not effective whatsoever in the treatment of obesity. Sure, you can find several “success” stories from people who have lost weight while using HCG, but you will not find a single scientific study supporting that claim.

Actually, HCG originally lost its flair back in  1976  due to studies that disproved its claims.  G overnment action also played a role when the FTC ordered Simeon’s companies and its affiliates to stop claiming that their HCG-based programs were safe, effective and FDA approved. Years later, a man named Kevin Trudea (not a doctor) started promoting HCG once again through infomercials and his 2007 book, The Weight Loss Cure They Don’t Want You to Know About. Needless to say, Trudea was found guilty in federal courts for misrepresenting HCG in his book and was ordered to pay more than $37 million in damages.

Now let’s review. If you are not a pregnant woman, then HCG should not be in your body. HCG has nothing to do with losing weight; in fact, the only reason people lose weight while taking HCG is because of a VLCD. HCG is being promoted again because Americans are looking for a “quick fix” to their diet woes. Sure you will lose weight, but I can guarantee that you won’t keep it off unless you continue a VLCD forever (which is impossible to do). This hormone does not teach you how to properly eat, it doesn’t force you to exercise, and it certainly doesn’t make you healthy. If you are looking to lose weight, go with the method that is 100% proven to work every time: a healthy diet with plenty of exercise.

About the Author:

Kathryn Hirt, NSCA-CPT. Elect Wellness, Inc.

Mobile Personal Trainer

You know. some “secrets” in life can be complex – like the 300 pages that snuck into the already 2,000+ page health care bill at 3am the day congress was to vote on it.

And then some secrets are simple – like cutting the capital gains tax to encourage investment and business growth.

Today’s secret is on that simple side. So whether you’ve so far been offended or excited by the illustrations used, here’s a NON-political tip to help you keep the weight down, your energy up, and your blood sugar stable:

“Eat the protein first, & save the starch for last.”

That’s right. Start with the part of your meal that does your metabolism the most good: the protein. Follow that chicken, fish, turkey, yogurt, cottage cheese, or handful of boiled egg whites with fibrous fruits & veggies; then eat the starchy pasta, potato, bread, rice, or even chips (if you must) last.

You’ll limit your carbs while barely trying, and guess what? Fewer carbs equals less fuel in your body’s “gas tanks.” Of course, that means your body will have to look elsewhere for fuel … in places like stored body fat. That’s what we want, right? To burn stored body fat? If that’s your desire, then you have to limit the fuel from external sources. This makes that task much easier.

The protein first / starch last order of eating will also help stabilize your blood sugar by reducing the concentration of glucose that enters your blood. Turning off the insulin faucet in this fashion will keep you off the energy roller coaster and help you avoid sugar and caffeine cravings as well.

So next time you hit a restaurant, just order a water while you wait and tell ‘em to bring the chips, rolls, tortillas, or whatever the particular fat-promoting “pre-meal” item may be … AFTER the meal. Get a quick salad if you’re dying of hunger. After your meat and veggies, you might not even finish the potato, rice or french fries (did you really?). Chances are you’ll even surprise yourself by rejecting that appetizer you thought you wanted. Congrats, you just saved yourself 1,000 calories and an uncomfortable evening spent in jeans hanging on for dear life. You’re also one step closer to feeling good about how you look this summer!

I thought you would enjoy this list of my Favorite Funny Vintage WeightLoss Ads!

Weight Loss Sugar – Pre-lunch ice cream cone for weight loss? This I could do … and I know which of our clients are smiling at the thought too (don’t even think about it!)

Weight Loss Tape Worms – This I could not do. By the way, this isn’t just a thing of the past. Thankfully, America has banned it. Now if we could just ban gastric bypass … oh wait … it was banned before… but it was called something else … now it has a new name … so it’s safe and healthy now … that’s right … I forgot.

Weight Loss Braces – This is how spot-reducing used to work. We are no longer this foolish, right? Now we “know” we have to exercise certain areas to burn fat in those areas. We’ve really come far, haven’t we? (please sense sarcasm)

Weight Loss Belts (for men) – “Endorsed by physicians” to help “reduce” you and replace fat with “normal tissue” …. and cheaper than professional weight loss massage! Good thing massage doesn’t burn fat. We’d never get paid for the work that we are selling!)

Weight Loss Belts (for women) – Of course, women love doing things together. So, instead of an under-the-shirt secret solution, they made a day of it! Just doesn’t give off the same vibe as a modern-day yoga class, huh?

Weight Loss Cigarettes – So you thought the tapeworms were nasty? Hey, I’d rather get seated next to the tapeworm section in a restaurant than the smoking section. At least when the tapeworm exited my neighbor’s mouth and headed my direction, I’d get a warning scream.

Weight Loss Soap – “One to three cakes usually accomplishes the purpose.” That’s in case you were wondering how fast it works or how many to order. I suppose the seller had to balance how many he wanted to sell per person vs the danger of selling none by implying that it was a slow process. Fun fact: a competitors brand was creatively named “FatOff.”

So what’s the secret?

In a word: faith. Harvard University researchers conducted a study involving over 80 hotel room cleaning attendants.These folks were from seven different hotels. The attendants were split into two groups.

The first group was told how beneficial to their health their line of work was. After all, many of them cleaned at least 15 rooms per day.This first group was also informed of how many calories they burned each day. Plus, they were given a handout to look at on a daily basis that showed them how many calories each activity they did burned (i.e. vacumming, scrubbing, changing sheets, etc).

The second group was not informed of how many calories their work burned. Also, they were not told that their line of work was in fact very good exercise for their body.Researchers made sure that the lifestyles of these cleaning attendants stayed the same. Meaning, that they didn’t start changing their exercise or eating habits at home. Also, hotel managers made sure that the attendants all had the same workload.

The result?

The cleaning attendants in the first group (those that were told how many calories they burned, etc) lost a significant amount of weight. In addition to the weight loss, they also lowered their blood pressure, and decreased their body mass index (BMI).

The second group (the ones that weren’t told about the health benefits of their job) showed ZERO improvement.

Weird, huh!?

It just goes to show how important your mindset is.Another study published in the “Journal of Physiology” decided to test out this mind-body connection theory.They got two groups of people.

One group was given what they were told was an ”energy drink.” They were also told that this energy drink WOULD in fact improve their strength and performance while working out.

The second group was given an identical energy drink. However, they were NOT told about the drink’s strength and performance benefits.

The result?

Those in the first group actually DID improve their strength and performance.The second group however, showed no improvement.The connection is clear. In order to achieve your best body, you’ve got to have the right mindset.Otherwise, you’ll be heading upstream, without a paddle.

So how do you get this mindset?

You’ve gotta have FAITH! You gotta believe it before it even happens!What do I mean, “faith?” Let’s look at a VERY old and VERY accurate definition of the word:”the substance of things hoped for, the evidence of things not seen”Use your mind’s eye. Visualize both your progress and success regularly.Imagine every day that you have achieved your ideal body. Get into the feeling of it. Clearly see how good you look.Look at your definition. Feel how energetic you would be.Do this everyday, a few times per day.And as you eat clean and train hard, imagine that everything you’re doing, day-by-day, is getting you one step closer to your dream physique.Before you know it, you’ll have achieved a body you love and others envy!

Of course with proper mindset, you’ll need a good nutrition and exercise program, tailored for you.

That’s why if you live in the Dallas metroplex, and haven’t already, I highly recommend you take advantage of your 3 FREE Sample Sessions (a $240 value).

During these sessions, you’ll receive detailed information on how to get your body fit and trim. Not the metabolic miracle body of Sally, or the accidentally ripped physique of Joe… but your body, complete with any challenges and imperfections. It’s time to finally to get in shape. It’s time to quit making excuses.

There’s no obligation and it’s completely free. To get started go to: Give me 3 Free!

I’m always amazed when I see “experts” on TV claiming that “a calorie is a calorie is a calorie.” Really? If that were true, then I could eat 3,000 calories a day of pure fiber and not budge the scale needle (whose scale still has a needle?) …or 3000 calories per day of pure alcohol and tip the scales in the exact same fashion. Truth be told, I’d probably end up in a coffin shortly after either situation. You see, neither alcohol or fiber provide the glucose (blood sugar) that’s necessary for your brain to function. (brain function is a good thing)

Now, if switching up the types of calories in your diet could take away life and render you dead weight, regardless of a quantity change, doesn’t it stand to reason that the same done correctly could add life, bringing you closer to your ideal weight? (run-on award goes here). It definitely can. Even if you didn’t care about getting healthier, changing the quality of your calories without touching the quantity can still help you lose weight.

Let’s start with the fiber I mentioned previously. As you know from every cereal box marketing message with even the smell of whole grain, it’s very good for you, cleaning house for your digestive system and helping keep your blood lipid profile in check. It also aids in curbing your appetite. One thing is doesn’t do though, is convert to blood sugar. And guess what, as a carbohydrate that doesn’t convert to blood sugar, it doesn’t get stored in the muscles, doesn’t overflow the liver, and doesn’t get converted to fat. But just as the recently birthed “Net Carb Quantity” label on protein bars has taught you, fiber still gets pegged with 4 calories per gram. So what’s my point in all this rambling? If someone were maintaining weight while eating just 2 grams of fiber per day and upped it to 30g, simply replacing existing other calories, they’d start to lose weight.

How ’bout protein? It’s another “secret” nutrient proving the “calorie is a calorie” theorem wrong. You see, the body doesn’t like to make glucose from protein, not the protein coming through your mouth anyway. Let me interject this here: The body will breakdown muscle protein when it needs energy. A quick glance at any competitive marathoner who’s struggling to eat enough will reveal that. If the brain needs energy and can’t find enough from sugar and fat, it turns to a sort of cannibalism, eating it’s own flesh. But…but….that’s muscle protein. The body doesn’t like to make glucose from dietary protein. It’s more difficult and takes longer compared to carbohydrates, which is why you should never let carbs get below 100g per day. Your brain and body need at least some quick fuel. If you’ve ever tried to work with someone on the aggressive phase of the Atkin’s Diet, you know what I mean. They are usually at least a half a brick short of a load, and the truck usually shows up a moment after it should have been there. (no offense if this has been your chosen path. At least you were looking for a path!) The body would rather use protein for cellular support and tissue repair…especially if you are training hard like you should be. Protein, like fiber, also helps to balance blood sugar, keeping you off the energy roller coaster and away from quick-fix sweets. Finally, remember the thermic effect of foods, which speaks to the fact that nutrients use energy simply to break themselves down after consumption. Protein burns twice as many calories as carbohydrates in the digestion process alone.

Take-home lesson: start getting 35% of your daily calories from protein and begin consuming 25 grams of fiber per day. You’ll soon find out that “a calorie is not a calorie is not a calorie.”

Perhaps you are as weird as I am: when you go to change lanes while driving, you see if you can get between those pesky lane marker bumps. Doesn’t it grind on you when the tires and vehicle vibration reveal to you that you have failed even at your self-produced and seemingly easy challenge?

Well here’s how to win that game, and it’s the same secret that will help you avoid the pesky bumps in life when it’s “time to change lanes.”

It’s all about what you are looking at. If you are staring at what you DON’T want to hit, chances become much higher that you’ll hit just that! Next time you are changing lanes with this challenge in mind, look at the SPACES, or “opportunities” in between the obstacles, NOT the obstacles. It’s tough to do at first, but learn to move your eyes off the obstacles and onto the path you want to take, and you’ll be amazed at how well you can stay on track.

Lets bring this discussion off the road and park it on your life for a moment. What are you looking at? Are your eyes glued to some potential problem? Are you focused on what you can’t do? Perhaps you are consumed with what you shouldn’t do?

Instead, flood your vision with potential solutions. Attach your eyes to what you CAN do, and fill your mind with what you SHOULD do.

Ultimately, your focus determines what you WILL do.

I can’t say this enough. In the battle for your health and fitness, body composition is a more important measure than weight. Now keep in mind, however, a 5ft, 300lb person is not going to build enough muscle to warrant not losing any weight before getting to goal. But the proper journey won’t necessarily involve a linear decrease on the scale. Most people who are over-fat are also under-muscled. In fact, that lack of muscle is one of the big reasons for the slow metabolism that contributed to the weight gain.

Check out the visual difference between 5 lbs of fat and 5 lbs of muscle. The fat is almost twice as large, doesn’t help you perform, and takes away from a smooth and sculpted look. You can easily see how that dimply piece of lard is ruining your image. More dangerous than it’s appearance, however, is its ability to impede proper organ function and literally stop you dead in your tracks. Yes, you need some. But as one person once told their significant other, “Honey, you are all I could ever want and more. It’s the more I have the problem with…”

As you improve the quality of your diet and challenge your body through resistance training, you will build some muscle. And that my friend, is a wonderful thing. Muscle gives you more strength, more shape, better posture, a faster metabolism, and a host of other benefits!

I’ve often explained it like this: aerobic training (including weight training that keeps the heart rate elevated) is much like your job, in an example where money represents fat loss. The more you work, the more you get paid. But you have to be there, putting in the time. On the other hand, resistance training that builds muscle, is like that investment property. Sure, you have to visit it to make sure it’s good working order; but unlike your job, it also pays you when you aren’t even there. It’s passive income. It’s working for you around the clock. That’s the benefit of muscle. It’s a tremendous investment that pays you back all the time. It’s the reason an athlete can take “vacations” from his or her diet and not “go broke” when it comes to their weight.

So keep challenging yourself to become more fit, not just lighter. We are all athletes in the game of life, whether or not you ever step on a court or field. Stick with your training, make lasting diet improvements, and you will arrive at your ideal weight. Remember that the more muscle you maintain, the more likely you will be to actually stay at that ideal weight!

If there is one common denominator (and actually there are a few) among my most successful clients, it is this: adaptability. What do I mean? Let me give some examples:

- the ability to adapt to a different training schedule for a week or 2 when their travel/work mandates it

- the ability to adapt their diet plan and nutrition balance to the restaurant in which they find themselves, or the party to which they were invited

- the ability to adapt to any injuries or pain and continue to train, even if workouts must be temporarily modified

- the ability to adapt to what might be an entirely new way of eating, sleeping, and exercising – in order to get entirely new outcomes

You see, the fact that we are creatures of habit can be put to work for us: by making exercise a habit. Or…it can work very much against us: You might get the idea that you can workout only on certain days and only at certain times. Then, when you find yourself in a position where you cannot hit those specific days and times, it just doesn’t happen at all. You made the mistake of overemphasizing the time, and undervaluing the activity. Don’t get me wrong. Setting a time and place to do things is great. But many things are too important to only happen dependent on a specific time and place.

Let’s say you typically fill the gas tank of your car on the way to work on Monday, but this Monday you had an early meeting and you woke up a bit later than you wanted, so you just went straight to work. Now… Are you going to go all week without putting gas in your car? Just because you missed your “moment?” Of course not! Soon enough, you wouldn’t be going anywhere, right? Well, that’s precisely why so many people are “going nowhere” when it comes to their health and fitness. If each and every week doesn’t flawlessly present itself lathered up on a silver platter, carried by a singing butler belting out their favorite song while rejecting any form of tip…everything breaks down. As Stephen Covey might put it, the suredly “important” gets sacrificed on the altar of the seemingly “urgent.”

Let me tell you what is both important and urgent: attention to your health. I wish I had the space to write and you had the time to read all the horror stories of people who waited too long. One of the most costly things you may ever do is put off getting healthy and fit. Perhaps you know someone who would concur. Perhaps you know someone else who would concur if they were still here to talk for themselves.

So I encourage you to become adaptable. Don’t let the little challenges in life (which aren’t stopping anytime soon!) deter you from getting in shape and living at your fullest potential. If you need help, contact me. It’s what I do.

1. Lack of vitamin cofactors for enzyme production – That’s right, some vitamins serve as cofactors necessary in the production of enzymes. If you are low on vitamins, your body will not be able to efficiently produce the enzymes you so desperately need. Without proper enzyme production, good luck experiencing efficient digestion.

2. Acidic diet fueling growth of candida – Candida is a yeast bacteria that is unfortunately quite alive and well, thriving right within the vast majority of us. It craves acidic environments in which to live, and rudely crowds out the good bacteria needed for proper digestion. So what’s acid forming? Dairy, refined sugar, caffeine, alcohol, soft drinks, corn syrup, OTC drugs, pharmaceutical drugs, just to name a few.

3. Overuse of antibiotics, killing the helpful bacteria – It’s quite entertaining how much we fear bacteria. The fact is, our body is quite capable of properly disposing of harmful bacteria … when we keep our internal environment properly balanced. Killing all those tiny friends in your digestive tract, who work so incredibly hard for your good, is not the way to stay balanced and help your digestion.

4. Use of proton-pump inhibitors and the lack of hydrochloric acid – Knee-jerk reactions usually aren’t the best decisions, and often end in regret. Case in point: the taking of pharmaceutical drugs that block production of hydrochloric acid. Now, I don’t have the esteemed “Dr” letters in front of my name, but I’m pretty sure God designed our bodies to produce HCL for a reason…oh yeah, the digestion of protein…and…the absorption of calcium. Add to the aforementioned regret: PPI’s are likely to increase your risk of fractures and osteoporosis. Popular PPI’s? Aciphex, Dexilant, Nexium, Prevacid, Prilosec and Protonix.

5. Too much food compared to available enzymes and digestive juices – This is what we call a “common-sense” diagnoses. You’ve got a stomach that’s only so big, with only so much enzymes and digestive juices for only so much food. So what do we do? We load it and stretch it with twice as food as it was designed to handle, and then sit around and scratch our heads, wondering what’s wrong with our digestion. This is a simple (although maybe not “easy”) issue to fix. So “if the shoe fits…”

6. Overuse of lactose-containing milk and dairy products – Ok, here’s the hard truth: we are the only species on the planet that continues to drink milk long into adulthood…say nothing about the milk of another species! You wouldn’t lay on your back underneath a cow and go to town on its utter (at least I hope not), but that’s essentially what many of us do every day. Human breast milk is perfectly designed for a human baby (more perfect in mothers with more perfect diets). But, as we grow, our bodies production of lactase (the enzyme that digests lactose) quickly diminishes. So, if you don’t seem to be digesting food properly, your stomach might be too busy trying to figure out what to do with those milk products.

7. Filthy system due to the lack of fiber in your diet – Yep, you’ve got about 25 feet of intestine inside you to keep clean. And guess what, most people’s are long overdue for a little janitorial service. You need to be eating 25-30 grams of fiber per day. (Chances are high you aren’t getting that!) Ever heard of diverticulitis? In laymen’s terms, it is literally “hardened crap in your colon.” It’s as gross as it sounds, and as you might imagine, the resultant bloating, etc. can destroy good digestion.

8. Intake of nutrients our body wasn’t designed to digest anyway – Here’s another one that falls under the “common sense diagnoses” category. Why are we amazed when our stomach and intestines don’t respond with exuberant joy upon catching chemicals that were never supposed to enter the mouth, say nothing about making it down the esophagus? Here’s something to think about: the reason many of these chemicals were made in the first place was to keep stuff from breaking down. So, don’t be surprised when your body has trouble breaking down the very foods that are filled with these chemicals.

9. Overuse of tea, coffee, energy drinks, decongestants, and other stimulants - If you don’t remember from high school health (yes, we need to bring that class back) the tag team made up of your sympathetic and parasympathetic nervous systems, let me remind you. When one is stimulated, the other is depressed. So what’s your point, you may ask. The point is this: the aforementioned stimulants stimulate (weird, huh?) your sympathetic nervous system, giving you energy by awakening your “fight or flight” state. The problem is, this depresses your parasympathetic system, in which your digestion functions. So, as long as the adrenaline faucet is turned on, digestion is turned down at best…off at worst.

10. Lack of enzyme filled, alkalizing, flora-promoting fruits & vegetables - The benefits of fruits and vegetables cannot possibly be overstated. Not only do these super foods contain enzymes and fiber (the benefits of which have already been mentioned), they also help create a more alkaline pH in body’s blood and cells. The result is that everything begins to function the way it is supposed to, which can impact ALL areas of health, including digestion. Here’s another benefit: the more fruits and vegetables you consume, the more energy you’ll have, AND the less you’ll reach for the junk that is at the root of so many digestive problems anyway.

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1. Control your blood and cellular pH from the outside in by eating alkalizing foods instead of acid-forming.

2. Keep your blood sugar properly balanced with multiple small meals and enough lean protein sources.

3. Stay well hydrated by frequently drinking uncontaminated water & limiting or avoiding caffeine & alcohol.

4. Balance hormones & neurotransmitters by spending a third of your life in steadily scheduled restful sleep.

5. Exercise aerobically & anaerobically, properly & rigorously, for at least 30 minutes most days of the week.

6. Eat a diet rich in high-fiber foods to keep your insides clean, functioning well, and absorbing nutrients.

7. Avoid cellular toxicity by staying away from all unnatural foods, drinks, ingredients, cosmetics, and drugs.

8. Avoid cellular deficiency by supplementing with quality vitamins, minerals, and essential fatty acids.

Is it simple? Yes.

Is it easy? No.

It will take consistent self-discipline and constant self-education.

Is it worth it? Just take a look at the unfortunate “norm” in society and decide for yourself.

Don’t be normal.

You can be better than that.

But you only deserve better than that … If you do better than that.

In this industry, I get to witness miracles all the time. Doctors are often confounded by our clients’ ability to leave so many medications behind. Diseases disappear all the time. High blood pressure, high cholesterol, glucose intolerance, type II diabetes, rheumatoid arthritis, colon cancer, and others… have all kicked the bucket. I once worked with a surgical nurse who, even though she experienced no more pain, refused to believe her osteoarthritis was gone, because she “knew” that it could not be healed. Well, I was finally able to convince her to just enjoy her new symptom-free osteoarthritis. By the way, she was also able to get off of 8 medications.

This article is not about smart phones, but let’s use them as an example. How much good is your phone when the battery is dead? Not much, right? In fact, I would say it is worse than having no phone at all. Why? Because It gives a false sense of security – such as believing you will get a call when someone tries to reach you, or “knowing” that you can use the map function on your phone to get from point B back to point A. Ever been there?

So where am I going with this? Well, you my friend are much the same way as your phone. That is, increasingly worthless without regularly being “PLUGGED IN” to your power sources. Stay unplugged too long, and you could be running with a false sense of security, close to dead.

Wouldn’t it be better to be:

-physically energized

-emotionally connected

-mentally focused

-spiritually aligned

Doesn’t sound too bad, does it? How do you get there? By being regularly and routinely plugged into your sources of personal power, which include the people and/or activities that give you strength, endurance, knowledge, instruction, motivation, inspiration, wisdom, and accountability.

If you get too busy to plug in, you’ll run out of power. It’s that simple.

So if you’ve reached a ceiling or even slid backwards physically, emotionally, mentally, or spiritually…chances are you have “unplugged” from the teachers, trainers, mentors, coaches, or books that brought you to your current level of success.

Sometimes we get satisfied before knowing true fulfillment. Always be reading, learning, listening, applying, testing, measuring, improving, and ever reaching for bigger and better things in all areas. So “plug in” often, and enjoy a long and meaningful life.

I know people who are extremely intelligent and have consumed more how-to books in a year than most people will read in their lifetime. Yet they are still in the same spot they were 5 years ago. Why? Because they never implement the actions the books outline!

Everywhere you turn you can hear people lavishing praise on the act reading a books, reading articles, and educating yourself. But let me tell you something:

BOOKS AND INFORMATION ARE AN ABSOLUTE WASTE OF TIME IF YOU NEVER ACT ON WHAT THEY TEACH YOU!

I’m sure you have heard of “analysis paralysis.”

This enslaves many people – especially perfectionists and those who are afraid to fail at anything. So what happens? They succeed at NOTHING … nothing significant anyway. Because significant success usually requires frequent failure.

“To do” lists are worthless if they never turn into “done” lists. Telling yourself “just do it” can’t compare to hearing yourself say “just did it.”

Let’s talk about “Just do it”. Yes, the popular Nike slogan. Why did it catch on so well? Probably because it is so needed. I remember working with a client in Coppell who was whining about her lack of energy and the burn during an exercise, stalling rep after rep. “Just do it already!” was all I could say. It was all that needed to be said. In the blink of an eye, her entire demeanor changed – and she did it. She did it intensely. And she got it done, as well as the rest of the workout. By the way, she thanked me later.

What’s my point? Sometimes we don’t need as much information as we think we do, but rather a kick in the butt or a slap in the face. I’m not talking about physical violence. But I am talking about a “wake-up call.” I have been working with people for a while, and wouldn’t you know when people come to me most? During the “wake-up call” moments their life:

- a marriage
- a birth
- a divorce
- a death

Why do we wait for these things before we start to take control of ourselves?

Being in great shape can help you better find a mate.
Being healthy before you have a baby will give you a better baby.
Being at optimal health could save your marriage from divorce.
Being in great shape can prolong your life.

But what do we do?

We wait.

We wait ’til we’ve set a date to get married
We wait ’til after the baby is born
We wait until the divorce papers are signed
We wait until the doctor predicts our death

Look, you can bad mouth the hare from the “tortoise and the hare” story all you want, but at least the hare was in the race and left the starting line! Go fast with some breaks. Go slow and steady. For the love of God, just make sure you GO!

Many of us either sit in the stands or sit at the starting line. Let me give you a piece of advice: don’t wait until you hear the starting gun to run! There isn’t one in life. Each person starts the race toward their goals whenever they start moving in that direction. And guess what? They often finish in the same order. Some make it across the line in time. Some run out of years. My suggestion? GET MOVING!!!

If you are struggling to maintain previous weight loss, ask yourself these questions:

1)  Have you abandoned what got you there?

People in general mistakenly believe that they can cut out binge eating while exercising for 3 months, and then somehow magically maintain their lighter body while no longer worrying about what they eat or how active they are. The truth is, of course you’ll return to your old weight without permanent change. In fact, if all you did was drastically cut calories, you’ll probably surpass your old weight, thanks to a now slower metabolism. The habits and practices that got you to your goal should keep you at your goal. If those habits and practices are not safe and practical to maintain, then you’ll have to re-educate yourself. You see, crash dieters face a problem similar to lottery winners. Most people who win the lottery end up worse off than before they bought the ticket. Because they “cheated,” they really don’t know how to make, manage, or keep money. You’re smart enough to finish this metaphor in your head …

2)  Have you really changed your lifestyle?

Be honest with yourself. Does your fun still consist entirely of watching movies and eating out, or are you enjoying swimming, mountain biking, basketball, volleyball and other ACTIVE-ity’s? If food and fun are still synonymous are your mind, you are going to struggle (if you like to have fun anyway).

3)  Have you decided that there are some things you plain and simply are not going to eat?

I don’t mean you are going to “lower” or “reduce.” I’m talking about a hardcore, straight-up decision: “that is no longer part of my life” mindset. Not sure what to eliminate? Let me give you some ideas: soda (diet or otherwise), alcohol, pork, french fries, fast food milkshakes, caffeine …

4)  Have you educated the people closest to you on your decision and why?

Your husband or wife, mom or dad, and children can’t support you in your effort to live a healthier life if they don’t know you are making the effort. Be sure to tell them! But don’t stop there. Sell them on it by telling them WHY. It’s a lot easier to maintain a healthy weight when you aren’t being handed unhealthy meals or surrounded by junk food. Remember, your family needs to be healthy too, don’t they?

5)  Have you got deep reasons and new challenges?

Maybe the fact that you felt like absolute crap was enough to motivate you in the beginning. Now that you are looking and feeling better though, it’s difficult to find the motivation to maintain your new physique. In  a nutshell, you’ve got to dig deeper and challenge yourself more. Set a goal to run a 5K or a marathon. What about entering a triathlon? How ’bout joining a league and seeing how far you can take your old favorite sport. Also, see if you can’t find and focus on reasons outside of yourself. What about being a role model for your children? What about being at your best to serve your God and others?

Have you ever noticed how some people are always extremely stressed out, even though they may have 1/2 of your workload, twice your money, and triple your free time? Or maybe you’re the stressed out one. You see, stress has less to do with what’s happening to us and more to do with how we deal with it. Blaming circumstances for your stress level (or anything for that matter) is a great way to leave yourself with zero hope.

Look, we all should know by now that stress is extremely unhealthy. If not, you are about 2,360 years behind. The book of Proverbs states, “a broken spirit drieth the bones.” That’s metaphorical you say. Really? Well, I guess it’s just coincidence that oxidative stress has been shown to deplete bone mass. By the way, that line in Proverbs is preceded by “laughter doeth good like a medicine,” which has also been scientifically proven to be true.

Stress increases cortisol (the stress hormone) and epinephrine (adrenaline). These work together to shut down digestion, increase the heart rate, and constrict your blood vessels. This is great for a moment of extreme need, and has been termed the “flight or fight” response. No, this wasn’t developed over years of evolution and fighting saber tooth tigers as some sort of half-man half-monkey being. It was designed for our survival by our creator from day one (or should I say day 6). Here’s the problem. We abuse this emergency mode by elevating little things to the level of life or death situations – often the result of poor priorities or perspectives.

Chronic stress increases cortisol, a catabolic hormone. (catabolic means “to break down.”) Cortisol breaks down muscle mass and increases fat, specifically visceral fat. You see, there are 3 kinds of fat: subcutaneous – the “under the skin” fat, intramuscular – the “between your muscles fat,” and visceral fat -  the “among your vital organs fat.” You’ve probably heard of the “pear” shape being safer than the “apple” shape. This is due to the visceral fat that accumulates in the midsection. Although neither is attractive, the fat on your hips isn’t as deadly as the fat on your stomach. And this fat on your stomach is often increased by stress.

Stress also affects your sleep, and the lack of sleep snowballs into increasing hormones that stimulate appetite. It can become a vicious cycle of dangerous weight gain.

Ok, so you are convinced it’s a problem that needs to be solved, and now. So how can you solve it?

Avoid sources of unnecessary stress:

• Poor time management – Instead of flying by the seat of your pants, keep a calendar and a schedule. Color code what you do by category or importance. Don’t give yourself too much time to finish tasks that don’t take long. By the same token, don’t give yourself too little time to finish difficult tasks. Keep it realistic, but by all means, write it down.
• Lack of sleep - The negative impact of the lack of sleep is a topic that could take a small book to cover. Don’t expect to shed stress if you are shedding sleep.
• Caffeine, refined sugar, & stuffing yourself – Caffeine activates “flight or fight” mode directly. Refined sugar puts your blood sugar on a roller coaster and increases irritability. Stuff yourself and it’s tough to deal with anything but a coma.
• Other high-stress people – Many of these you can simply stay away from. But if it’s a spouse, parent, or child, try setting up some conditions by saying, “I’d love to spend time with you, but I just can’t do it when you are creating so much stress. It’s not healthy for either of us or our relationship. Let me know when would be a better time, or how I can help you be more positive.”
• Failing to forgive - The person who wronged may feel bad, but it won’t hurt them near as much as you’re hurting yourself by not letting it go.
• The inability to say no – Plain and simple: if you say yes to every request that is made of you, the chances of you not getting stressed out are very slim.
• Procrastination – This is sure to create stress and unfortunately often accommodates the good, low-stress trait of optimism. It’s the “everything’s all right, there’s plenty of time” syndrome. That’s when optimism backfires.
• Perfectionism – You have to focus on progress and excellence instead of perfection. “No one is perfect, no not one.” To demand perfection from yourself or others is to set yourself up for stress.

Adopt stress-lowering habits and attitudes:

• Optimism – Find out who you are, where you came from, what you are doing, where you are going, how you are going to get there, and why. Then keep reminding yourself. If you never forget it, it should keep you humble, grateful, purposeful, and positive.
• Ownership – Studies show that people with a internal “locus of control” (meaning that they believe they “happen to things” and can influence their fate) handle stress much better than those with a external “locus of control” (or those that believe “things just happen” to them and that they cannot influence their fate).
• Laughter – After President Reagan got shot, he joked with his surgeons, “I hope ya’ll aren’t democrats!” His ability to positively respond in stressful situations was no doubt what got him to the Presidency in the first place.
• Exercise - It can be difficult to change your attitude simply through by mental means. So it helps to start with physical action. Movement is powerful! Studies show that when you exercise, your mood improves, energy levels increase, and stress goes down as a direct result. I see this everyday, and would invite anyone to try to prove me wrong here! If you need help with a convenient structure and accountability, contact me.
• Nutrition – Your mind runs on the fuel obtained through your diet, just like your body. In fact, death is determined by the lack of brain activity, not “body activity!” So keep your mind healthy and reduce your stress by eating right. If you need help, contact me.
• Perspective – I like the old truth, “this too shall pass.” Most of the things we stress out about are temporary. Even with the events that aren’t temporary, their impact on us often is. Find comfort in that.
• Acceptance – … Of the things you cannot change. An old saying goes, “which of you by worrying can add one cubit to his stature?” The point is, don’t obsess over the things you can’t control.
• Faith – “Be still and know that I am God.” Whether you agree or disagree, it doesn’t change the fact that “everything works together for good for them that love God and are called according to His purpose.” That is very much a calming and stress-reducing thought.

Finally, realize that stress does not happen to you. Stress is YOUR RESPONSE to what’s happening and many times YOUR CREATION regardless of what’s happening or even not happening.

Think back to when you were a child, and mom was making Christmas candy and cookies. Perhaps you recall the little bottles with with wizard-like caps, each colored to match the playful liquid inside. The irony is that those particular happy memories surrounded playing with and consuming some very dangerous chemicals.

Fast forward just a few years. During the fiscal year of 2002, the FDA certified batches representing 16.5 million pounds of color additives, most of it for use in our food. Food coloring increases sales, hence the use of such chemicals, and the repeated submission of petitions by food companies to the FDA for approval of their latest, greatest synthetic profit drivers. These additives are used to either give foods the colors that consumers expect to see, such as the “painting” of farm-raised salmon with Red 40 to insure the pink hue, or to make certain foods “fun” for consumption, like the multi-colored, multi-additive M&M candy.

Man-made color additives are labeled “certifiable,” and the good news is that they must be listed on the label when used in foods. The “dyes” are water-soluble while the “lakes” are not, determining which versions are chosen for particular applications. Most food colorings were previously made from coal tar, which might sound unhealthy to you. No worries though, they are now made from petroleum (sarcasm intended). Should you be eating them? What do you think? Here’s the actual chemical name for Red 40: 6-hydroxy-5-[(2-methoxy-5-methyl-4-sulfophenyl)azo]-2-naphthalenesulfonic acid.

If you surf the internet for articles on food colorings, you’ll find some that state there are nine certifiable color additives. Try the next page of Google listings, and you’ll come across articles that state there are only seven. Still another will state a different number. Which articles are correct? All of them … at the time of their publication. There is something to be learned here: the list changes, and it changes with our level of experience and education, and the quantity and quality of our research.

Let’s talk about the quality of the research. Guess who conducts the original studies? The companies petitioning the FDA for approval, of course! They created the substance. Check out the list of the companies who have submitted their additives in the last two years. You see, it’s not until after the substance hits the marketplace that adverse effects and reports drive a large number of unbiased scientists to conduct clinical research. And this process takes time – time that you spend consuming the approved product.

There are actually seven certified color additives currently used in our food. Here’ the list: (by the way, the “FD&C” means that the color is for use in foods, drugs, and cosmetics)

• FD&C Blue #1
• FD&C Blue #2
• FD&C Green #3
• FD&C Red #3 (Erythrosine)
• FD&C Yellow #5 (Tartrazine)
• FD&C Yellow #6
• FD&C Red #40

Although the FDA does not consider there to be enough conclusive research yet, Blue #1 has anecdotal evidence linking it to cancer, Blue #2 has caused brain tumors in mice, Red #3 has caused thyroid tumors in rats, and Yellow #6 has been correlated to adrenal gland and kidney tumors, which shouldn’t be surprising considering the carcinogenic chemicals that comprise it.

Red #40, the most popular of all food color additives, was introduced in the eighties to replace Amaranth, which caused problems as extensive as birth defects and fetal death. Has Red #40 faired any better? You’d think so, with the FDA leaving it on the approved list. However, Red #40 has been linked with cancer in mice, and is completely banned in Denmark, Belgium, France, Germany, Switzerland, Sweden, Austria, and Norway!

Am I crazy to think that this list should and will look different in the near (or unfortunately distant) future? I think not. Take a look at the additives (and this is just the certified food color additives – there is a host of others) that used to be on the approved list:

• FD&C Green #1
• FD&C Green #2
• FD&C Red #1
• FD&C Red #2
• FD&C Red #3 Lake
• FD&C Red #4
• FD&C Violet #1

Take a look for yourself at the FDA’s Color Additive Status List. These color additives have been removed for reasons spanning ADD, asthma, birth defects, fetal death, nausea, vomiting, and cancer, a few of which have also been linked to currently approved additives. In fact, In June of 2008, the Center for Science in the Public Interest (CSPI) petitioned the FDA for a complete ban on erythrosine (Red #3) in the United States. Remember, Red #3 Lake (the non-water soluble form) has already been banned. You see, what these do to our bodies doesn’t change based on our knowledge of the facts. Our knowledge of the facts just change. How about leaving them out of your diet now, and avoiding the risk?

The FDA status list should be regarded more like a timeline of their education, as opposed to something with the authority to dictate what you allow yourself to consume. Do you want to wait on the FDA to tell you that something is dangerous? Consider this, drug-coloring agent Orange #1 was approved in 1906. It was finally banned 60 years later, in 1966. I think I’ll just just eat natural foods, thank you.

Of course these color additives are used in candy, but if you start reading labels, you’ll be amazed at the frequency with which you come across them. They will pop up in gelatin, beverages, baked goods, sausages, pet food, ketchup, chips, and even salmon, as previously mentioned.

Regarding additives’ effect on ADD and ADHD, the September 2007 issue of the Lancet Medical Journal contains a fairly conclusive study, performed by Stevenson and colleagues of the University of Southampton. Over 300 children between the ages of 3 and 8 were given either an additive-filled or placebo beverage during concentration and behavioral testing. The researchers found a significant negative behavioral impact on the additive-administered group compared to the placebo group. With all the research that has shown ADD and ADHD to be stimulated by color additives, some have proposed the acrostic be redefined as Artificial Diet Disorder. There are a variety of factors contributing to this issue, but artificial chemicals should definitely be avoided as they are one of the contributing factors.

In summary, keep your diet simple, and natural. It used to be said, if you can’t pronounce an ingredient, chances are you shouldn’t be eating it. However, considering the shortening of such harmful ingredient names to labels as simple as Red 40, that advice is no longer enough. If you didn’t know about food color additives before, you certainly do now, and the responsibility to avoid them rests on your shoulders. Avoid the obviously artificially colored foods, and check labels on everything else before consuming or giving to your kids. Taking these steps could certainly go a long way toward improving your own quality of life, as well as your children’s.

I hope you don’t waste another summer. It’s no fun to avoid the pool or the lake because you are worried about how you look in a bathing suit. And if you are like most people, you have put off thinking about it until … right about now. You haven’t got much time, so let’s get going!

1) Maximize Movement! It’s time to exercise, and time to do a lot of it. You are in a crunch, and you need to maximize your “energy out.” Spend at least 45 minutes a day, 6 days per week, exercising. Every workout should have your blood flowing, your heart pumping, and you breathing hard. That includes the weight training, so make it circuit-style, and take out the rest periods. You need to weight train at least 2 days per week. If you want MAX results, you need to be doing additional aerobics at least 4 days per week. What you do is not as important as how much you do, and how you do it. You must push yourself! If all you do is sit on the couch, start walking. If you can easily walk briskly, bring on the jogging. If you can already jog slowly, make it fast one! If jogging is easy, start running. If you have been on a treadmill, take it outside. There is a big difference between lifting your feet while a belt slides under you vs. propelling yourself forward against the ground! I also suggest using a sport for at least one of your aerobic sessions. The fun you have will make it easier to stick with it. Basketball or soccer are great options, for example. If you aren’t sure exactly how to workout, or find yourself not doing it on your own, we are here for you. Give us a call!

2) Fix your Food! Notice I didn’t say quit eating. That’s a great way to slaughter your metabolism and lose muscle, tone, shape, and start the yo-yo for the rest of your life! Rather, eat the right things, and by this I mean lots of protein, vegetables, and fruit. If you are a woman, eat at least 100 grams of protein per day. If you are man, eat at least 150 grams of protein per day. This protein should be split into 5 meals, and these meals should also include a handful or fruit &/or vegetables, and quality filtered water. If you want fast weight loss, you will have to skip starchy carbs like bread, rice, cereals, pastas. potatoes, etc. If you want your body to burn stored bodyfat for fuel, you’ve got to quit overflowing it with new and unnecessary fuel! DON’T skip fruits and vegetables though. Nobody got fat on fruits and veggies, and they won’t prevent you from getting skinny. They will, however, give you quality energy and the health you need to keep going strong! Remember, if you need help, our daily diet advising is a cheap and effective way to hold yourself accountable to someone and receive daily feedback and advice!

3) Take your supplements! A multivitamin in the pantry or cabinet doesn’t do you a lick of good if you don’t take it. Vitamins and minerals are the nuts, bolts, and framework of your body. Neither your health nor your metabolism can be at full potential when you are low on any given nutrient! No…you are not getting ALL you need from your food. The very soil your food grows in is lacking nutrients these days, never-mind the altering of the food to make it store longer and sell better.  Everyone should be taking a quality multivitamin and an omega-3 supplement every day. Don’t believe me? Start googling peer-reviewed clinical research and read away! I’ve done 13 years of reading myself, and the American Medical Association has finally caught up and began recommending supplements as well. Perhaps the best-known doctor in the world, Dr. Kenneth Cooper, has provided tremendous formulas. I suggest you either buy them from his website and pay for shipping, or buy them from Elect Wellness and get free shipping. Also, you will find it difficult at times to get the recommended protein for fast fat loss without a powder. Optimum Nutrition makes a good all-natural one sweetened with stevia and fructose instead of harmful artificial sweeteners. Just let us know and we can provide it for you at a great price!

Fish oils are finally beginning to get their long-overdue, well-deserved recognition as healthy fat burners. What’s that you say? An oil, a FAT, as a fat burner? Believe it.

As you may know, fats are separated into two categories: saturated (solid or semi-solid at room temperature) and unsaturated (liquid at room temperature). These classifications are based on the chemical structure of the fat. Saturated fats are unnecessary to the health of the human body, and stimulate a rise in LDL, otherwise know as the “bad” cholesterol. Unsaturated fats, however, can provide health benefits.

There are two main categories of unsaturated fats: monounsaturated and polyunsaturated. The polyunsaturated fats are termed “essential fatty acids” because they cannot be created by the body and MUST be consumed through the diet. Polyunsaturated fats can be further divided into two primary subtypes: omega-3 alpha-linolenic acid (ALA) and omega-6 linoleic (LA).

The average American’s diet generally contains enough omega-6 fatty acids, but is strikingly deficient in omega-3′s, which are found in freshwater fish, nuts, and seeds. In spite of a desirable ratio range of 1:1 to 4:1 of omega-6 to omega-3 fatty acids, the average American’s diet is slanted an amazing 25:1. This is a sad fact, considering the role of omega-3′s in the body’s metabolism. Omega-3 fatty acids increase the fluidity of cell membranes, allowing for faster transport of fuel and chemical signals, as well as faster protein synthesis. They also suppress the body’s production of fat-storing enzymes, while increasing fat transportation to the cells for oxidation.

Sources of omega-3 fatty acids include fish and flax seed oil. The flax seed oil contains ALA, which is broken down by the body to EPA and DHA, the chemicals that finally go to work for you. However, flax seed oil also provides omega-6 fatty acids, of which most of us already get plenty if not too much. Fish oil, on the other hand, contains amounts of EPA and DHA already, which can be quickly and efficiently used by the body. Furthermore, EPA can be converted to DHA as needed, making EPA in supplement form very valuable. In summary, the majority of people will benefit most from an omega-3 supplement that contains a large amount of EPA along with some DHA.

Business is about profit. Make no mistake. It is and it should be. The dairy business is no different. What could be more profitable than increasing the milk production per cow at a dairy farm? America figured it out, and between 1959 and 1990, US milk production doubled at the same time the number of dairy cows declined by 40%. The average dairy farm has about 100 cows. Imagine only having to keep 60 cows, and getting the production of 200 cows! If it was your business, you’d probably take that offer, as most owners have.

How did they accomplish this unnatural level of production? There are two major reasons. The first is purposeful breeding, and that by itself appears to not have a strong downside. The second reason for the incredible milk production, however, is the major reason for many dairy cow illnesses and has proven to negatively affect the health of the one who drinks their product. The secret is rBGH, or recombinant bovine growth hormone. This hormone increases milk production by 25%, but chemically alters the resultant milk, sending a wave or hormones though our own bodies with every drink. The growth hormone released into our bloodstream increases our chances of colon, prostate, and breast cancer, and at the same time, interferes with our own endocrine systems and the regulation of our weight.

The FDA, which approved rBGH in 1994, insists that it is harmless to humans. Interestingly enough though, the hormone is banned in Canada, as well as parts of the European Union, Australia, and New Zealand. Critics of the FDA’s decision point out the increased levels of IGF-1, or insulin-like growth factor, in the milk produced by these hormone-treated cows.

These cows’ drug problems didn’t start there, either. If farmers can make all their cows ovulate at the same, it is much more economical for business. How is that done? More hormones: prostaglandin, gonadotropin releasing hormone, and progesterone, sold for more nice profits under the brand names Lutalyse, Cystorelin, Estrumate, Factrel, Prostamate, Fertagyl, Insynch, and Ovacyst. These help the dairy farmer time the management of his milk production.

The overworked, over-producing, over-injected cows can usually only put in about 5 years worth of work before they are sold to slaughter. About 20% of US beef comes from used-up dairy cows, many times complete with mastitis and Johne’s disease.

If you are a milk drinker, going organic may be well worth the extra expense.

There are a host of personal training certifications floating around, being snapped up on weekends and evenings by random individuals who want to make a buck “training” others. How do you know what certifications are good and which are poor? Unfortunately, there is not a solid way to name this one “bad” or that one “good.” However, there are some key factors to consider when searching for your personal trainer.

A handful of personal training certifications have been recognized by the National Commission for Certifying Agencies, which can be referenced at www.credentialingexcellence.org. The NCCA’s mission and vision read as follows:

The NCCA helps to ensure the health, welfare, and safety of the public through the accreditation of a variety of certification programs/organizations that assess professional competency. The NCCA uses a peer review process to:

• Establish accreditation standards;
• Evaluate compliance with the standards;
• Recognize organizations/programs which demonstrate compliance; and
• Serve as a resource on quality certification.

The NCCA will be an administratively independent resource recognized as the authority on accreditation standards for professional certification organizations/programs. Based on sound principles, NCCA standards will be optimal and comprehensive criteria for organizational process and performance. They will be broadly recognized, objective, and current benchmarks for certifying bodies to achieve and by which they operate.

The first personal training certification to meet the NCCA’s requirements was the National Strength and Conditioning Assocation’s Certified Personal Trainer credential. The NSCA accomplished this in 1996. Athough the NSCA-C.P.T. is still widely recognized as the most respected personal training certification, a handful of other certifications have now made the NCCA’s list. The personal training certifications recognized by the National Commission for Certifying Agencies are as follows:

NSCA – National Strength and Conditioning Assocation

ACSM – American College of Sports Medicine

NASM – National Academy of Sports Medicine

NESTA – National Exercise and Sports Trainers Association

ACE – American Council on Exercise

NCSF – National Council on Strength and Fitness

NFPT – National Federation of Professional Trainers

IFPA – International Fitness Professionals Association

In summary, at least the aforementioned certifications have met some recognized quality standards. Does this mean that one should not consider a professional with another certification? Not exactly. Some certifications, such as the Cooper Clinic’s C.P.T., are well known, respected and worth consideration. When picking a personal trainer, consider other important factors in addition to the certification, such as personality, experience, client testimonials, and education. A degree is better than no degree. A health and fitness related degree is better than a degree in an unrelated field. A kinesiology degree will be more beneficial in getting you results than a health promotion degree. Perhaps the best degree for personal training is Exercise Science, the same bachelor’s required for those going into physical therapy or chiropractic. When choosing your personal trainer, look for a combination of good personality, client testimonials, a health and fitness degree, quality certification, and multiple years of experience.

Many people tend to almost brag about how little rest they need to function, but the truth is we don’t appear to adapt to getting less sleep than we truly need. While we personally may “get used to” a sleep-depriving schedule, our judgment, reaction time, and other functions are still impaired-regardless of our awareness of it happening. Achieving what researchers call “deep sleep” is most important, which requires consistency and enough time to experience the various cycles each night. Many of the body’s cells show increased production and reduced breakdown of proteins during deep sleep. Since proteins are the building blocks needed for cell growth and repair of damage from factors like stress and ultraviolet rays, deep sleep may truly be “beauty sleep.” Activity in parts of the brain that control emotions, decision-making processes, and social interactions is drastically reduced during deep sleep, suggesting that this type of sleep may help people maintain optimal emotional and social functioning while they are awake. Additionally, pattern repetitions that also occur during deep sleep may help encode memories and improve learning.

The average American is overweight, has no college degree, makes about 32,000 per year, will go through at least one divorce, and will not live past the age of 78. Death will probably come by way of heart disease. Now why would you want to be simply average? Don’t be a “C student” when it comes to your life and your health. You can continue to make excuses, but that doesn’t change the consequence. Embrace the popular slogan and “just do it.” You won’t necessarily “feel like it” until you’ve been at it for a while. But don’t worry, the feelings with follow soon. Believe it or not, you will eventually enjoy not only the benefits of being healthy but also the process! Just remember it will take a little time.

Sumo wrestlers have a trick to getting huge. It’s eating only twice per day! They recognize how easily they can gain weight by slowing the metabolism. The human body is naturally very efficient. When fed infrequently, it will slow down all metabolic processes to conserve energy. The good news is that the reverse is also true. When you eat frequently, the body understands that it doesn’t need to conserve energy – meaning you store less fat! Another benefit to eating more often is that you can easily consume smaller portions at each meal or snack. The portion size can be controlled because you won’t be as hungry since you just ate 2 or 3 hours ago. The lack of cravings also means it’s easier to pick a lean and healthy snack. This is much preferred to the ravenous “eat anything and everything in sight” people we tend to become when meals are widely spaced.

Each & every year, millions of Americans make half-hearted resolutions to improve themselves and their lives. “Get in shape” is often at the top of the list. Interestingly, it’s at the top of the list EVERY year. It doesn’t take a rocket scientist to figure out that something is very wrong with that picture. So why do so many people fail to make a lasting change, each and every year? Here are some answers: wrong information, no plan, weak effort, no accountability, and no commitment. Think about it, if you had this resolution last year, say nothing about 5 years ago, YOU TOOK THE WRONG PATH !!! So get professional help, recruit our services, & don’t make the same mistake in 2010 … & 2011, & 2012, & 2013, & 2014, and 2015, and 2016, and 2017 …

Christians should be the picture of good health and fitness, the shining example of self-control. Instead, we often see the opposite. In complete opposition to the fruits of the spirit, Christians often endulge themselves in sloth, greed, and gluttony. The result is obesity, cardiovascular disease, diabetes, and a host of other problems and conditions that could otherwise be entirely avoided. We were created by a holy and perfect God, in His image. What have we done to that image? Are we a reflection of Him, or are we lazy, gluttonous slobs, effectively embarrasing our Creator and tarnishing the family name. God created fruits, vegetables, nuts, and seeds for our food. He allowed for the eating of meat after the worldwide flood, but told us to avoid many altogether. He provided herbs for our healing. He warned His people of the dangers of animal fat and blood. His word even mentions the benefits of minerals in the soil. Armed with this type of knowledge and insight, Christians should be enjoying good health, and avoiding diseases. What’s the problem then? Well, quite frankly, Christians are ignoring the wisdom of the Bible, living sedentary lifestyles, eating fatty, hormone-enriched unclean meats, highly processed, nutrient-void convenient foods, drinking poison-filled water, and taking deadly pharmaceutical drugs that change the way God created the human body to work. If we were to return to God’s principles, we would notice much-improved heath and numerous other benefits. It’s boils down to a choice. Elect wellness.

Caffeine gets a lot of love from a lot of people. Probably no drug in the world, legal or otherwise, has the breadth of influence that caffeine enjoys. Do not be mistaken, caffeine is indeed a drug, squarely fitting into the category of central nervous system stimulant. That’s why you feel pretty good within an hour after drinking it. Over time though, the body begins to expect the caffeine and consequently depresses its own nervous system to compensate. At that point you will need the caffeine just to feel normal, and the heightened sense of energy is no longer there-unless of course you continue to raise the level of your intake, which will obviously increase the negative effects. Also, as a stimulant, the quality of sleep will be affected if it is still active in your system, even if you are still able to sleep. Waking up every morning in a state of “withdrawal” does not make for good days either. Additionally, correlating to its effect on the CNS, caffeine is a vasoconstrictor: it shrinks your blood vessels while it is active in your system. The headaches experienced when not “on” the caffeine are due to the “bounce-back” effect: the rehydrated thicker blood storms through the tired walls of the previously restricted vessels, causing pain. People with high blood pressure or high blood sugar levels should especially avoid caffeine, as it can raise each of these. It also creates problems for people with heart conditions, and in high doses, can induce irregular heartbeats in healthy people. Finally, as a diuretic, caffeine removes water from the body, yielding detrimental effects on all areas of health. It becomes tougher to properly hydrate and lubricate connective tissue in your joints and the fibers in your muscles. The cardiovascular system struggles more to dilute toxins in the blood, and the lymphatic system, full of the body’s “dumpsters,” finds it harder to “take out the trash” and keep the system clean with the shortage of water. If you do plan to reduce or eliminate caffeine from your diet, remember to step down your caffeine intake gradually to avoid the withdrawal symptoms. This will make it more probable that you stick with your new resolve, instead of running back to the drug to ease the initial pain during transition. The good news is that once you have kicked the habit, your energy will more stable around the clock, and your appetite will be easier to control with more consistent brain chemistry. As caffeine also changes hydrochloric acid production, your stomach and esophagus will thank you as well when digestion is eased and heartburn dissipates.

Science has observed that people who engage in cardiovascular exercise generally live longer than those who don’t. Aerobic training makes your cardiovascular system more efficient. An aerobically trained individual will utilize more oxygen, burn more fat, and produce less acid for any given amount of work. A healthy cardiovascular system means more bloodflow to the brain, heart, and all other parts of the body. Being aerobically fit also provides for better thermoregulation (control over your body’s temperature), yielding an environment for more efficient metabolic processes. Medical research has shown that regular aerobic activity increases the body’s production of endorphins-the “feel good” hormones, resulting in improved mood and a better outlook on life. Other benefits include controlled blood sugar, reduced weight, less chronic pain, denser bones, and a stronger heart. Find something you enjoy, and at a bare minimum, be sure to accumulate 30 minutes per day.

One glass of wine per day has been applauded for its health benefits. However, although it’s not as newsworthy, natural grape juice contains the same antioxidants (polyphenols) that protect the cardiovascular system, which are the biggest source of benefit. So if one glass leaves you wanting more, drink the grape juice and avoid the temptation. Excessive alcohol use increases the risk of a number of diseases: fatty degeneration of the liver, infection of the liver, liver cirrhosis, sleeping disorders, sexual problems, infection of the esophagus, infection of the stomach, infection of the pancreas, premature dementia, cancer of the mouth, throat, larynx, intestines and breasts; hypertension and heart problems. Alcohol is also contributes to pregnancy, traffic, abuse, and crime problems. Considering the workplace, 13% of all employees on sick leave have alcohol problems. Employees with alcohol problems also produce at least 10% less work than their colleagues. So limit the alcohol, and don’t be afraid to drop it altogether. You know it will benefit you.

Many people, including health professionals, are not aware of our food’s impact on the pH of our blood, or the stress our body is placed under while trying to manage it. A healthy cell has a slightly alkaline pH, yet the vast majority of foods we typically consume have an acid-forming effect on our blood, cells, and tissues. Interestingly, we applaud our immune system when it fights bacteria and viruses, and blame it when can’t win. Yet everyday we are responsible for either creating an internal environment in which cells flourish and enzymatic activity is efficient, or an internal environment that slows the metabolism and breeds bacteria. Eat fresh fruits and vegetables, which have an alkalizing effect on the body. Especially avoid carbonated beverages, which contain phosphates that bind to calcium and inhibit the body’s ability to regulate pH. Instead, try the green drinks like barley and wheat grass (I like to add lime and natural honey), which strongly alkalize the blood while delivering important enzymes, proteins, and antioxidants.

The dictionary defines over-commit in 2 ways: “to bind or obligate (oneself, for example) beyond the capacity for realization” or “to allocate or apportion (money, goods, or resources) in amounts incapable of replacement.” Either way you practice it, you will add unneeded stress to your life. The moral is it’s ok to “just say no.” You don’t get time back, so decide on your priorities. Determine to do something very well instead of trying to do everything. If you try to please everyone, you will probably please no one; so step back, define yourself, and put your stake in the ground. The next time you are asked for time or money, you’ll know the answer. Success guru Jack Canfield has stated, “Few people can get angry at you for making and standing by a higher commitment. In fact, they’ll respect you for your clarity and your strength.”

Color is the key here. Every hue has its own set of vitamins, minerals, and phytonutrients – so try to consume a variety. Regarding these foods, reknowned health advocate Dr. Cooper has stated, “Five is fine, nine is divine.” The American Institute for Cancer Research has added that eight to thirteen servings (1 cup) per day can prevent cancer. Another key benefit of consuming fruits and vegetables is the fiber you add to diet, which will help curb the appetite by filling you up, and control the “sweet tooth” by slowing the absorption of carbohydrates and stabilizing blood sugar. It is important to eat the actual fruits and vegetables, instead of simply juicing, which usually removes the fiber and changes the effect on your body’s pH and insulin response.

The stronger you are, the easier every physical task becomes. More muscle mass means you have a higher metabolic rate and burn more calories around the clock, whether you are using those muscles or not. Resistance training not only builds the muscles, but also the bones. As the bones are loaded over time, the body adapts to the stimulus by increasing bone density, which can prevent diseases like osteoporosis and arthritis. Training with proper form also helps hold the skeleton in correct and symmetrical posture, reducing back and neck pain. Another benefit of weight training is improved balance and coordination, which can make exercising more fun by increasing your athletic ability. Finally, resistance training will increase the muscle cells “hunger” for insulin and glucose, reducing your risk for diabetes and helping to control your weight.

Water regulates the body’s temperature, cushions and protects vital organs, and aids the digestive system. Our blood is about 92% water, and the human body as a whole is about 70% water. It has been estimated that close to 75% of Americans live in a constant state of at least mild dehydration. Interestingly, even slight dehydration can reduce the metabolism by 3%, while your short-term memory and ability to focus are affected after just a 2% reduction in body water. Dr. Kenneth G. Berge of the Mayo clinic says, “Humans normally lose about ten cups of fluid a day in sweat, urine, exhaled air and bowel movements. What is lost must be replaced to maintain a fluid balance.” Remember that the use of caffeine, alcohol, and other dehydrators increases our need for water.