Beat 93 PSAs
During the first half of 2004, I was given the opportunity to do Public Service Announcements in the form of tips and conversations with the DJ on Radio Medford's Beat 93 with Shelly Summerset (whom I was training at the time.) The following is the the text from most of those spots (as closely as can be done since Shelly sometimes took the conversations in her own special direction.) Some of the humor is bordering on r-rated, so proceed with caution.
Spot Reduction
To everyone out there doing crunches to trim their waist….. spot reduction doesn’t work! Think about it---if exercising a bodypart got rid of the fat in that area, then everyone you know that talks a lot would have a skinny little face.
Ab exercises should be a part of your routine, but eating fewer calories than you burn is what’s going to get rid of the fat covering your abs.
Milk
Milk can be such a healthy part of anyone’s diet, but you need to choose the right kind of milk.
One cup of whole milk has about the same calories and fat content as 4 to 5 slices of bacon.
So, try skim or 1% milk---you’ll still get all the protein and calcium you need, but a lot less fat and calories.
4 Get It
I love this idea of Fitness Friday, because Friday seems to be when the most people claim they just don’t have time to exercise. When someone tells me they don’t have time to workout, I just say “4 Get It’!!
Whether you workout in a gym or a room in your home, just Get in, Get busy, Get done, and Get out!!! You’ll be healthier for it and feel great about yourself for not skipping your workout!
Breakfast
You’ve got to start eating breakfast! Not only does your body have a need for basic nutrients first thing in the morning, but by not eating, you’re telling your body that you’re going to starve it and your body will then do everything it can to store bodyfat----and that’s not most people’s goal.
Water: More = Less?
When you don't drink enough water
you can actually feel bloated, because water is needed to eliminate extra sodium
in your body. This excess sodium causes fluid retention which can usually be
eliminated by drinking more water, not less.
BURN FAT WHILE SURFING THE NET
Well, not exactly, but consider this: a pound of muscle can burn up to 50 calories a day, and there’s 3500 calories in a pound of fat. So, if you put on only 2 pounds of muscle you could burn the equivalent of 10 pounds of fat in a year even while surfing the net!
Low Intensity Burns Fat
Shelly, you seem to have bought in to the myth that by doing low intensity cardio you’ll burn more fat than doing high intensity cardio---sounds like an excuse to be lazy to me-----whereas it is true that the percentage of calories coming from fat is higher, total calories burned will be lower….and for fat loss, isn’t it all about burning more calories?
Metabolism/Campfire
Shelly, getting you to eat right to increase your metabolism is killing me…..you need to think of your metabolism as a campfire and calories like the wood you feed into that fire-----your fire will burn a lot hotter and burn more wood if you feed it small amounts 5 to 6 times a day instead of throwing a huge log on it once or twice a day.
Commit to 5
Shelly, there’s gonna be days you just don’t feel like exercising----on days like that, make yourself a deal-----commit to doing 5 minutes of exercise---yup----simple as that! If after 5 minutes you still don’t feel up to it, then quit---maybe your body is trying to tell you something----but, 9 out of 10 times, you’ll find that just starting puts you in the right mood and you’ll finish your workout.
Move/Activity
Eating right and scheduled exercise is going to be the base of your fat loss program, but you can add to it in subtle ways all day long. Take every opportunity you can to add movement to your life. Park further away from the entrance to your work or store, pace while talking on the phone, take your dog, kids or spouse on a walk, use stairs instead of elevators and escalators…..it really does add up.
Sticking to Resolutions
Shelly, you seem to need a little help sticking to your weight loss resolutions. This is a big topic, so I may revisit it regularly, but you can start by posting a picture of your dream physique on your fridge….it can be of yourself at a different time in your life, or someone else, but it will be there as a reminder of what you’re trying to accomplish.
No Pain No Gain
Don’t totally buy into the “no pain no gain” philosophy, but some soreness may be inevitable when you workout. Everyone experiences different levels of soreness from a workout, but unless you’re totally insane like Shelly and I are, the pain shouldn’t be crippling. You also need to identify the difference between muscle soreness and joint pain ……. pain in the joint is a bad thing and usually means you’re doing something wrong, whereas muscle soreness is just a sign that you’ve forced you muscles to do something they’re not used to.
Hourly Posture Practice
This little exercise will help correct your posture, alleviate some of the neck and back pain you’re having, and even have the “cosmetic” effect of making you look slimmer.
This can be done either standing or seated. Remember, none of this should hurt, so don’t overdo anything….it may not seem totally natural right now, but there should be no pain Sit up straight and pick your chest up…this puts a little arch in your lower back. Now, hold your abs in and a little tight….actually pull your belly button in toward your spine. Keep your shoulders down…no shrugging…and hold your shoulders back. Now, keep your chin level and your head back….don’t tip it up and back, just pull your chin back to line up your neck and spine. At this point, you should feel like your ear, shoulder, and hips are lined up.
Now you are going to hold this position for 10-15 seconds…..you might hold it longer in the future.
After 10-15 seconds, just go back to what you were doing…..your posture will probably revert right back to the bad posture we’re trying to correct, but in time, you’ll find it’s more and more natural to hold this new and correct posture for longer and longer. Eventually, when it’s time to check your posture, you’ll find it’s already in the correct position.
Shelly’s Gotta Have Her Meat
Shelly, I think it’s time everyone knows about our little secret…..Up until we went out last week, a piece of meat was just a piece of meat to Shelly….but I changed that. Now, before you all get your panties in a wad and start calling my wife, let me explain……
Shelly had a problem making food choices that supported her fitness goals. So, I went grocery shopping with her and taught her how to make healthier choices while still eating foods that she likes. For instance, I pointed out the difference between chicken breast or lean beef that might have between 30 and 50 calories per ounce, and that salami that she was so hot for that has over 100 calories per ounce….lets just say that Shelly didn’t get her salami that night….if ya know what I’m sayin……
Playin Doctor?
Hey Shelly, you’ve heard of Nads haven’t you? No, not those…..the stuff that’s supposed to strip hair off your body. Well, I’ve got some things that will help strip the fat off your body….they’re called balls….actually medicine balls. Now, before you think that I’m trying to play doctor, let me explain……
Medicine balls are heavy balls that might be a little smaller than a volley ball up to basketball size and they usually weigh between 2 and 15 pounds. Although typically they’ve been used to train athletes, they can also be a great addition to a fitness routine to help add some variety. Dumbbells, barbells and machines are great, but you can’t throw them, catch them or bounce them. And, we’ve all played with balls at some point in our life, so what could be a more fun and natural thing to exercise with?..........
Oven French Fries
Cut a potato with the skin on into dinner fries, french fries, or ¼" chips and place on a lightly greased cookie sheet (a quick spray of Pam works great). Season with a little paprika, salt, pepper, or whichever spice you like, and bake at 400 deg. until the bottom of fries are golden brown (the top will usually develop bubbles about this time). Then turn on the broiler and broil until the top is golden.
Breathing
Breathing is an important part of proper form when exercising. In almost every exercise you do, you should be exhaling during the exertion portion of the exercise. Other than when lifting maximal weights, you should never hold your breath. This is especially important for people with heart problems and high blood pressure.
For more help with proper form, visit www.topfitonline.com , and don’t forget to call the station and congratulate Shelly on all the hard work she’s putting into our workouts.
Benefits
Although most people seem to get involved in a fitness program to simply look better, the benefits go well beyond that. With a properly designed program, you’ll not only lose pant sizes, but you’ll also reduce stress, increase bone density, lower your blood pressure, and increase your stamina.
So, no matter what gets you started, just stick with it and get all the other benefits as a bonus.
Water #1
Shelly, I know there are times you end up feeling hungry in between your regular meals and snacks, but it may not really be hunger. Sometimes your body is sending you the wrong message and it’s actually thirst. So, try drinking a large glass of water and wait a few minutes---the cravings will probably disappear. At the very least, you’ll get more of that water I’m always after you to drink.
Water #2
Shelly, by now I’m sure you’ve gotten the point that drinking lots of water is important for getting you to your fitness goals. It’s especially important when exercising and to be sure that you’re absorbing the water as efficiently as possible while exercising, drink cool water---warmer than the fridge, but cooler than room temperature----and chug about 8 ounces at a time instead of just sipping.
Smoothie
Here’s an easy snack or small meal you can throw together when you’re short on time. In a blender, mix
· 1 cup skim or 1% milk
· 1 cup plain fat free yogurt
· ½ to 1 cup frozen fruit
And if you’re still a little short on protein for the day, add
· 1 scoop of your favorite protein powder
You’ll get between 300 and 400 calories that you can drink on the go and it makes a great pre or post workout meal.
Phone Pal
When making changes in your life such as starting an exercise program or changing your eating habits, it can help to have someone you can call for support—whether it’s a friend or your trainer. When you feel like you want to cheat on your food intake or skip a workout, give your pal a call---most likely you’ll actually talk yourself out of it even if you just get their voice mail. I know this has worked well with Shelly!
Posture Revisited
Time again for that postural reminder------and yes Shelly, I’m lookin' at you! Sit up straight---chest up---abs in---shoulders down and back---chin level and head back--- line up your neck and spine. You ears, shoulders, and hips should be in line with each other. This should help relieve some of your neck and back pain, and in time will be your normal, and correct, posture.
Measuring Progress
Don’t just use your weight to measure your progress when trying to lose fat. Although weight is part of the picture, it doesn’t tell you if it’s muscle or fat that you’re losing or gaining. So use the mirror, how clothes fit, and have a professional check your bodyfat percentage for a more accurate picture of your progress. And remember, fat and muscle weigh the same, but a pound of muscle is smaller than a pound of fat.
Sex Sells
Shelly, a couple of the hottest drugs on the market are for erectile dysfunction. These drugs work by increasing blood flow to the affected, or more precisely, the un-affected area…. but why not do the same thing naturally with exercise? Studies have shown that men who exercise vigorously are about half as likely to have erection problems as inactive men. It’s also been shown that as a man gains weight, he becomes more susceptible to experiencing erectile dysfunction (E.D.).
Treat Yourself to a Walk
Shelly, since you’ve been doing such an awesome job with your food intake, I think it’s time for a little break. So, I want you to treat yourself to a walk! Some treat, right? Once a week, I want you to go on a 15 minute brisk walk to get yourself a frozen yogurt…..just a small or medium size. Then take that 15 minute brisk walk back home. It’s a great reward for all you hard work, and a perfect opportunity to work some activity into your busy; schedule.
Exercising When Sick
The question of whether to exercise when sick comes up often, so here’s some general guidelines to go by:
· If your symptoms are limited to sore throat, stuffy head, runny nose, sneezing, coughing and headache, then you can probably exercise, but at a reduced intensity.
· If your symptoms include muscle aches, chills, diarrhea, vomiting or a fever, skip your workouts until your symptoms subside.
Most importantly, use some common sense and listen to you body.
Carbs Revisited
Everyone seems to have jumped on the “low carb” bandwagon and is trying to cut all the carbs out of their diet. But WHY would you want to starve your body of it’s preferred energy source and such an important nutrient? Carbs do not make you fat…..too many calories from any source is what will make you fat. So enjoy your carbs, just do so in moderation.
More Cals Than in ‘71
There are a dozen theories and excuses on why we are getting fatter as a society. Some blame carbs, some blame fast food, but the simple fact is we are eating more calories. On average, men are eating about 150 more calories and women are eating about 300 more calories per day than they did 30 years ago This can translate into about a 1 pound gain for men and a 2 pound gain for women each month.
Short Term Benefits
Sometimes people get frustrated when starting a fitness program because they don’t see any immediate results, but your body is changing. Just three weeks of healthy eating and daily moderate exercise can significantly reduce a man’ risk of heart disease by lowering both blood pressure and cholesterol levels. So be patient….your body may be changing on the inside before you see it on the outside.
Pregnancy, Exercise, and High Blood Pressure
Shelly, here’s another reason why women should be involved in an exercise program. Physically active women are less likely to develop pregnancy-induced high blood pressure, a condition known as preeclampsia, which poses a risk to both mother and fetus.
Activity and Living Longer
Shelly, most people know exercise is good for them, they’re just not always sure it’s worth the time and effort, especially if they’ve been sedentary most of their lives. But, women who begin exercising may live longer, and healthier lives, even if they don’t get started until after age 65.
Home Equipment
You don’t need a lot of space or money to start a home workout program. If your goal is to lose a few pounds and to generally get in better shape, then you can accomplish a lot with just a stability ball, a set of adjustable dumbbells and some exercise bands. You may not shape yourself into the next Mr. or Mrs. Universe, but that’s not most people’s goal anyway.
Abs
You don’t need a lot of fancy equipment to get your abs in shape. In fact, just forget about all that crap they try to sell you on the infomercials……most of them tend to primarily work the hip flexors anyway. Just an exercise mat and maybe a stability ball is all you’ll need to strengthen your abs, then start burning bodyfat and you’ll have that flat, toned, tummy you’re after.
More Benefits
Regular weight training does more than just build better muscles; it builds a better, healthier body. Moderate resistance training can reduce blood pressure, lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels, all of which improve overall cardiovascular health. It is also believed to improve the way the body processes sugar, which could reduce the risk of developing diabetes.
Exercise and Fibromyalgia
People with fibromyalgia, a condition characterized by fatigue and chronic pain, sometimes feel that they can’t workout. But, they may be able to reduce their symptoms over time with a program of regular exercise. With fibromyalgia, you may need to reduce the intensity of the workout to avoid much additional pain and soreness, but since you’re going to be in pain anyway, it’s your choice: be healthy and in pain or be unhealthy and in pain.
Pain In The Neck
Right now, as I speak, Shelly is on the phone, and I can almost guarantee that when she gets off she’ll complain of a neck ache. Well, it’s no wonder with the way she’s all contorted holding the phone between her ear and shoulder. If you need the use of your hands while talking on the phone, get a hands free set or use a speaker phone. That contorted position just isn’t a natural or safe position for the neck.
ACL
It seems like everyone knows someone that’s had an ACL or Anterior Cruciate Ligament injury. It can really ruin your day, not to mention your whole sport season. A properly designed exercise program starting at least a month before your sport season begins can greatly reduce the chance of injury. And for the weekend warriors that don’t really have a set sport season, you really need to have an ongoing exercise routine to stay in shape for your once a week or once a month bouts of activity.
R.I.C.E
Sometimes no matter how careful we are, we can suffer a sprain or strain. When this happens, remember the acronym RICE….. R. I. C. E.---rest, ice, compress, and elevate the affected area.
And if you have any concerns or doubts about the severity of the injury, contact your doctor.
Halitosis
Shelly, here’s one more reason to avoid the low carb diet fad……HALITOSIS … better known as bad breath.
The low carb diets are not only lacking the foods that help cleanse the teeth when eaten, but the diets also promote the growth of offensive smelling sulfur compounds.
So, you might think you’re going to get that body that will attract all the hotties, but your breath will drop them in their tracks.
Eating Out
Shelly, I recently read an article in the paper about making healthy choices when eating out, and several times it mentioned cutting out the bread and potatoes…….now what have I taught you about that?.............................
Bread and potatoes can be a very healthy part of a balanced diet, just eat them in moderation, avoid the butter, and be sure that your breads are whole grain breads.
Eating Out 2
Eating at a nice restaurant can be a challenge when trying to lose weight, but it can be done. Start by ordering foods that are not fried, split the entrée between two people if it’s big enough, ask for your dressings and sauces on the side using only as much as you really need, and don’t be afraid to take home a bag of leftovers.
Sitting and Tight Hams
When sitting for an extended period of time, whether at you desk or in your car, your hamstrings…..that’s the back of your thighs…..can become really tight which can lead to a host of problems including back aches. So, at least once an hour, you need to stop what you are doing and stretch your hamstrings. Here’s just one of many ways you can do this.
If you’re seated,
· sit up straight
· prop one leg up on another chair
· keep your knee extended and leg straight
· keep your chest up to maintain a slight arch in your lower back, and
· bend forward at the hips until you feel a light pull in the back of your thigh
Hold this stretch for 20 to 30 seconds and repeat on the other leg.
There might be a slight discomfort, but no sharp pain.
Muscle Turns Into Fat
Shelly, you know by now that I’ve got some pet peeves, and here’s another one……when people tell me that they don’t want to work out because if they stop, then all their muscle will turn to fat. It’s just not gonna happen!! Muscle can not turn into fat any more that lead can turn in to gold. What happens is when you stop working out, you will lose muscle and burn less calories. So, if you keep eating the way you were, and with the decreased activity, you will gain some bodyfat.
Sticking To Resolutions—Revisited
When making major changes in your life like starting an exercise and nutrition program, you’re bound to have a few setbacks. Don’t give up or berate yourself if you fall back on your resolutions…. it’s sometimes just part of the process, and you can look at it as a learning experience. So, simply Pick your self up, Dust yourself off, and Start all over again.
Burn Fat Without Tons of Cardio
Everyone wants to know how to burn fat without doing lots of cardio…..well, cardio is important, but consider this….
A pound of muscle burns up to 50 calories a day, and there’s 3500 calories in a pound of fat. So, if you put on only 2 pounds of muscle, you could burn the equivalent of 10 pounds of fat in a year.
Pet Peeves—Fitness Myths
No matter how many times I tell people the facts, the myths are what sticks in their heads.
So, for the last time, people, carbs do not make you fat….too many calories from any source is what makes you fat.
Also, starting a weight lifting program will not make you ladies bulk up and look like a man…..it takes a lot of hard work and testosterone to do that.
And doing crunches by the hundreds will not slim your waist….losing bodyfat does that.
I could go on and on about this….just ask Shelly.
Get the facts and forget the myths…visit TOPFITONLINE.COM or call 944-0278.
Oh, and don’t even get me started on people that………………………(fade out)
Sunscreen
It’s getting to be that time of year when we spend a lot more time outside, so don’t forget to protect yourself from the sun. A good waterproof sunscreen, a hat, and glasses or sunglasses with UV protection should be part of your arsenal. And, as purty as Shelly looks with her tan, it’s not protecting her skin from damage…in fact, the tan is itself damage.
Rewards
Everyone likes to be rewarded for hard work, and rewarding yourself when getting fit can help keep you on track and your spirits up. So set some attainable, short term goals and when you reach them, treat yourself to a massage, a new shirt, or even a small dessert that you’ve been denying yourself.
Complex Carbs
Even though I keep telling you that you don’t need to cut the carbs out of your diet, it’s never a bad idea to cut the simple carbs. So, when it comes time to eat carbs, go for the carbs that are processed the least. When given a choice, choose whole wheat bread over white bread, choose brown rice instead of white rice, and eat fruit to satisfy your sweet tooth instead of foods with refined sugar.
Progress
It seems that Shelly is getting a little frustrated with her progress….I guess she thinks she’s special and losing about 2 pounds of fat a week isn’t good enough for her. So, I’m gonna surprise her with a little pop quiz that might help her put things in perspective.
Shelly, if you lose more than 2 pounds in a week, what are you losing besides fat?
(insert Shelly's correct response)
Ding ding ding ding ding…..we have a winner! Give this girl a goldfish!
If you’re losing more than about 2 pounds in a week, you’re losing water weight and muscle….which will slow down your fat loss in the long run.
Get Fit To Play
Now that the weather is getting nice, people are starting to think about getting involved in sports to get fit. But this is really backwards thinking and can lead to injury. You should be getting fit to play sports, not playing sports to get fit. Once you are fit, sports can help you stay that way, but you need to train your body ahead of time to prepare it for the unique stresses it will be put under.
Calories and Fat Loss
Well, it’s getting close to summer and everyone is thinking about dropping some fat to look better in their swim suits. Now, to lose bodyfat, the simple fact is you must create a caloric deficit…..that is you must eat less calories than you burn. But, cutting calories too severely could have the opposite effect and end up slowing down your metabolism and you’ll end up burning even less calories.
Lifting Weight to Lose Weight
When people think of losing bodyfat, they usually think of cutting calories and doing cardio. Although these things are part of the formula, you also need to start a resistance training program. When you create a caloric deficit by cutting calories and doing cardio, your body is forced to lose some weight. The problem is that your body would much rather shed some muscle instead of fat…..to you body, muscle is just wasting calories. So, by participating in a properly designed resistance training program, you not only force your body to keep the muscle it has, but you can also build more muscle, and more muscle means more calories burned even while at rest.
More Spot Reduction
A lot of women, and even a few men, are trying to shed some fat from their inner and outer thighs, and the first place they’ll go in the gym is to the abductor and adductor machines……otherwise known as the birthing machines. Now, Shelly, what have we learned about spot reduction?
Time
Time seems to be the excuse everyone uses when they don’t eat right or exercise, but if you don’t find time to do it now, you’ll really come up short on time at the end of your life. Kind of blunt I know, but find the time now to get healthy and stay healthy, and you’ll more than make up for it by living a longer and more functional life.
Boredom
Sometimes people stop an exercise program out of boredom, and who can blame them if they keep doing the same ole thing. Not only is it mentally boring, but your body gets bored with the same ole same ole and stops getting results. So, even if you have limited equipment, get creative….go to the park, or just go out in your yard for a workout. Just take a set of dumbbells or exercise bands and do something different. Some of Shelly’s best workouts have been in the park with nothing more than an exercise band and a medicine ball.
Low Carb Health Drink
Shelly, I’ve got the perfect no carb, no fat, no sugar no calorie, fitness and energy drink. It’s atkins friendly, diabetic friendly, pregnancy friendly, and vegetarian friendly. It will suppress your appetite, give you energy, help you lose fat, gain muscle, and even make you more regular, if you know what I mean. Do you know what this miracle drink is?______________________________________________
Yup, water. The benefits of water just go on and on and on.
The Talk Test
Sometimes you’ll hear people talk about the “Talk Test” when measuring the intensity of their cardio…..basically they say you know you’re working hard enough when it’s difficult to have a conversation. This is one subjective way of measuring intensity, but, as we all know (Shelly), this doesn’t work for everyone. Without mentioning any names (Shelly), we all know someone (Shelly) that could talk through just about anything. So, what you can do is ask yourself if the pace you’re keeping up is difficult, or a challenge to do. After all, if it’s not at least a little challenge, then your body has no reason to change.
Exercise While Traveling
The question of what to do to stay in shape when traveling comes up often.
First, if you’ve just gone 2-3 months without missing any of your workouts, then it’s time for a break. So take advantage of the time you’re away and let your body recover. You can keep some light activity in your routine like some short walks, but after 2-3 months of sticking to your workouts, it’s time to relax for a few days or a week.
But, if you need to keep the exercise routine going, there are a few things you can do. Some motels have small exercise facilities and you can get creative with the equipment they have. If this isn’t an option, take some exercise bands---they’re light weight, don’t take up much space and, Shelly, you’ve found out the hard way just how good a workout you can get with them.
Wrist Pain
Shelly, now that your wrists are feeling better, maybe we can put some heavy bag work into your workout again……this time though, DO WHAT I TELL YOU TO DO!!! When you throw a punch, there is a huge amount of force created and your bones, muscles, and especially your connective tissue need time to adapt to be able to handle these extreme forces.. So, no matter how mad you are at your boss, you can’t start with all out punches. We’ll start with a little tapping and dancing and work our way up to the stuff that will keep your boss in line. Some may ask what good boxing is for a woman…..well, not only is it a great way to relieve some stress, but it can give you a great cardiovascular workout.
Take It With You
Even though you can go out to a restaurant or fast food joint and get something that’s not too bad for you, you’re still better off preparing your meals yourself. Not only will you save boatloads of money, but you’ll know exactly what’s in your food. Restaurants don’t always have the choice of whole wheat bread or brown rice, and always seem to find a way of sneaking in a little extra fat. So, on your day off, cook up a week’s worth of the chicken breasts I know you love and enough rice for the week and stick a meal’s worth into baggies and stick them in the freezer. Make sure you buy enough apples or oranges to get you through the week, and pre-measure some baggies of nuts, trail mix, cheese, rice cakes, pretzels, broccoli, carrots, or whatever you’re going to snack on. You can even pre-peel an orange and section it the night before you’ll eat it…..less mess at work that way.
With just a little prep time on your day off and a few minutes at night before you go to bed, you can have everything ready to just toss in a small ice chest before heading off to work.
Low Intensity Cardio
Shelly, I see you bought into that myth that by doing low intensity cardio you’ll burn more fat than doing high intensity cardio-----you sure you’re not just looking for an excuse to be lazy? Whereas it is true that the percentage of calories coming from fat is higher, total calories burned will be lower…..and for fat loss, isn’t it all about burning more calories?
Yogurt Pudding
Shelly, how about I let you have some dessert tonight? Here’s something I love….it’s like cold pudding and only takes a minute to make. Just stir together 1 cup of plain fat free yogurt and 1 scoop of your favorite protein powder….I’ve done it with both chocolate and vanilla. Depending on your protein powder, you’ll only end up with about 200 calories, and more than a third of your calcium needs for the day.
Shelly Flashin Her Abs
Shelly’s been really proud of her progress lately with her abs and has been showing them off by doin a lot of half-assed Mardi Gras flashing. Pull that shirt up any higher, and I’ll have to give you a string of beads!!!
(Shelly says something about being from all the crunches I have her do)
Shelly, you know better than that…..although crunches are and important part of your program, spot reduction doesn’t work. The reason you’re starting to see a little definition is because you’re eating less calories than you’re burning.
Oh, and that front double bi shot you do is lookin awesome!
No Time For Breakfast
Shelly, are you eating breakfast every day?
Breakfast is too important to skip…...really, how long does it take to pour a bowl of cereal or spread some peanut butter on a piece of whole wheat toast?
First thing in the morning, your body is not only starving for basic nutrients, by by eating breakfast, you’re firing up your metabolism for the day.
Accountability
Accountability is a big part of getting results. If there’s someone you have to report to it’s harder to cheat and make up excuses to not exercise and eat properly. You can always come up with an excuse that satisfies yourself, but I may not buy the same line of bull. And regular accountability is important too. If you only see the person you’re accountable to once every week or two, it’s easier to cheat, but when you see them 3 times a week, there’s less chances to let yourself slip.
Putting A Cap On Shelly’s Weight
Shelly, I want everyone to know how impressed and proud of you I am for the awesome job you’ve been doing. We’ve just hit our first big goal of losing 15 pounds. Now, to keep your weight from ever going up, I want to put a cap on it…….so, this cap is for you! Wear it in good health, and let it be a little reminder that you can do it.
Didn’t Like The Yogurt Pudding?
Ok, so you didn’t like the yogurt pudding idea……hopefully that won’t keep you from trying new things. You’ve gotta remember that if you keep doing the same old thing, you’ll stay the same way you are……and the reason you’re doing all this is to change. So, maybe just mix in some fresh fruit into your yogurt next time. The point here is to experiment a little and find some healthful foods that will satisfy the cravings you might have for foods that might not be such good choices.
Salad Dressing
Salads can be such a great part of a healthy diet, but most people turn it into an un-healthy mess by piling on the dressing which is usually full of fat and too many calories. So, here are a couple of good ideas to keep that salad good for you. Try using salsa instead of dressing……it’s really low calorie, and adds a little zing to your salad. Or, sprinkle your salad with a little water, then add just a little dressing and mix it all up really well…..this will help spread the flavor over the salad better. With a little experimentation, you can sometimes find a non-fat or low calorie dressing that you like. Of course, when eating out, order your dressing on the side, and use the fork-dip method…..just dip the fork tines in the dressing, then stab your salad….you’ll get a little of the dressing’s flavor on each bite, and a little dressing will go a long way.
Why Work The Legs?
(Shelly)….I don’t like working legs…..it’s hard, and I don’t want to build any muscle there…..my legs are already big enough………..
Shelly, you’ve gotta work your legs…..
First, if you’re worried about putting on too much muscle there, well, we’ve discussed this before….and it’s not gonna happen. Second, your leg muscles are the biggest muscle group you’ve got, so by exercising them, you’re burning tons of calories….and, if you build even a little more muscle….not enough to make you look like a man though….you’ll burn even more calories.
So, quit ur bitchin and just do what I say…..it’s been working hasn’t it?
Stairmaster Proper Form
Shelly, I know you love all the walks we go on, but we’ve gotta do something different occasionally to keep your body from getting too efficient. The bike is one good alternative, and someday I’ll even get you on the stairmaster. But, the stairmaster needs to be done right to be any benefit. First, adjust it so you’re taking full steps….just like going up a set of stars. You see most people doing these little choppy 2 inch steps….like what the heck!!! Not only is that the easy way to do it, but it’s also not a very real world functional movement. Next, use the rails only for balance…..don’t support your weight on your arms. And of course, don’t hunch over…..you need to keep a good upright posture just like we always talk about.
Orange Creamsicle Shake
Shelly, I’ve got a great little snack for you…..it’s a drink that tastes just like one of those orange creamsicles. Just mix a scoop of vanilla protein powder in a cup of orange juice. It makes such a great snack because it gives you some carbs, some protein, and a serving a fruit, all with only about 200 calories. Try it right after your workout to help replenish your glycogen stores and to get some easily digested protein.
That Healthy Glow
Shelly, I’ve noticed that you really have a certain glow lately……..you’re not, well, you know…..uh……..
OK, OK, only kidding…but not about the glow. One of the things you’ll notice when you start a fitness program, even sometimes before clothes fitting better is a healthier appearance…..people may even comment on something being different about you.. Getting rid of most of the junk from your diet and just generally eating healthier means your body is getting more of the nutrients it needs, and the exercise has allowed your body to deliver and use those nutrients.
DVT---Deep Vein Thrombosis
Shelly, I know you’re taking a trip in a few weeks, and although it probably isn’t going to be long enough to be a problem, I still thought it was a good opportunity to talk about DVT, or deep vein thrombosis. DVT is a blood clot in one of the deep veins, usually in the leg and can occur on long trips when you sit motionless for extended periods. They can cause pain in the legs and can cause more serious problems if the clot breaks loose and travels to the lungs.
To help prevent this, you should first exercise your legs regularly with brisk daily walks, and maintain a healthy weight.
When actually on a long trip, try to move around every 30 minutes if possible, avoid sleeping pills since they could cause immobility, wear loose fitting clothing, stay hydrated, avoid alcohol, and don’t cross your legs.
Cut Cancer Risk
According to the American Council for Cancer Research, you can lower your risk of cancer by 20% by eating your 5 servings of fruits and vegetables a day.
20% not enough to get your attention? Then bump that up to as much as a 40% reduction by making the rest of your diet healthy, staying active, and maintaining a healthy weight.
Glycemic Index
Shelly, I’m gonna put you on a low carb diet………(Shelly: “say what?”). But, the low isn’t for the amount of carbs, it’s for the carbs’ glycemic index. Simply put, the glycemic index is a measure of how fast a food raises your blood sugar, and I want you to stick with foods that are low on the glycemic index. A general rule of thumb is the more processed a food is, the faster it will raise your blood sugar.
Why is this important you ask? When a food raises your blood sugar quickly, it triggers a big release of insulin which drops your blood sugar and then you’re on a sugar high/sugar low roller coaster ride, and you’ll end up feeling more hungry and have more cravings. The lower glycemic foods will also sustain your energy longer and keep you feeling full longer.
More Daily Activity
So, Shelly, you told me that the other day after doing some cardio at the gym, you drove over to the store to pick up some fruit. That was actually a pretty good choice for a post workout snack. There’s one way you could have made it better though……by walking over to the store. You would have added another 10 minutes of activity, burned more calories, and saved a little gas.
My point here is that you really need to find every opportunity during the day to be more active. The little things can really add up, so walk every opportunity you get, and don’t even think about using escalators and elevators….take the stairs even if it is the day after a killer leg workout.
Thermic Effect of Food
(Shelly) I heard that when you eat celery, your body actually burns more calories to digest it than are in the celery.
That’s just another one of those myths, but it does bring up a point. Your body does burn calories to process any food you eat, and this is another reason you should eat foods that haven’t been highly processed by the manufacturer. When you eat foods made from bleached, white flour for instance, your body doesn’t burn as many calories to digest it as it would by eating foods made from whole wheat flour. So, by making your body do the processing instead of the manufacturer, you burn a few more calories…….this is just another subtle way of helping to create that caloric deficit I’m always talking about.
Back Pain
Seems like a lot of people I know are suffering from back pain lately. I think the problem has several causes. A lot of people do start feeling a lot stronger when they work out and then tackle loads that are still too heavy for them (kinda the superman syndrome), or they attempt to lift the load with improper form. When exercising, we use things that are made to be lifted and we think about proper lifting form (usually because I’m nagging you), but around the house and at work we are lifting oddly shaped objects (like tables, kids and spouses) and we totally forget about proper lifting form. Plus, after a particularly hard workout, your back may be weakened a bit and until it’s had time to recover it may be actually more prone to injury. So, I guess the lesson is, if you’re going to be really active later in the day, you may need to lighten up your workout a bit, and whenever you lift, lift like you’re in the gym with someone watching your form.
More Back Pain
Shelly, we’ve kinda touched on this subject before (well, touched may not be the right word here) but I thought it might be worth revisiting. A lot of women, whether from genetics or from weight gain have large breasts……this can sometimes lead to neck and back pain. Although working on proper posture can help alleviate some of the pain, less overall weight pulling you into positions of bad posture will help too. Since breast tissue is fat, starting a program to lose bodyfat can help reduce the size of the breasts and take a lot of tension off the neck and make proper posture much easier to maintain.
Also, men quite often have a similar problem, but a bit further down the body……no Shelly, not there……I’m talking about their beer guts. All that extra weight hanging out over their belts can cause a lot of back pain which can be greatly reduced with a program of weight loss and practicing proper posture.
Neck Stretch/Posture
We’ve talked a lot about neck and back pain recently, so I thought I’d lead you through a simple stretch and posture drill to help alleviate some of the stress.
Start by sitting up straight, keep your chest up to maintain an arch in your lower back, hold your abs in a little, keep your shoulders down and back, and keep your chin level and back to line your neck up with your spine….you don’t want your chin jutted forward. Now, you should have your ear, shoulder and hips pretty much lined up and this is the posture you should always be in when sitting and will help prevent a lot of the back pain we’ve talked about…..try to practice this posture several times a day until it becomes natural.
Now for the neck stretch…..while in this position, tip your head back and hold that position for 20 seconds……..no, don’t roll your head around Shelly…….now tip your chin down and hold that for 20 seconds……then tip your head to each side for 20 seconds each……make sure your shoulders are staying down when you do the stretches to the side and make sure all the movements are slow. Breathe through the stretches, and count to 20 in your head to time yourself…..it can actually help you relax kinda like counting sheep. And remember, this shouldn’t cause pain…..if it does, stop what you are doing and have someone show you in person how to do it.
Stress Relief
OK Shelly, so sometimes life just sucks and people start to get on your nerves…so what are ya gonna do? Well, I know what you do…….you put on the gloves and beat the crap out of an 80 pound heavy bag……that’s really gotta save your boss a little pain………
But, what else can you do if you don’t have the heavy bag handy? Try going on a leisurely walk…….I know….leisurely???? Try to concentrate on your breathing…..breathe deeply, and enjoy nature.
Or, if you want to burn off some of that energy, go for a power walk and get some of your aggressions out.
If getting outside or away from your desk isn’t an option, just take a couple of minutes to clear your head…..try this…..
If you can, turn off the lights, take off your glasses if you wear them, close your eyes and breath deeply………when you inhale say to yourself in your head “I AM”, and when you exhale, say in your head “RELAXED”. Keep this up for a minute or two and try not to think of anything else during this time.
Uh…..Shelly……yoo hoo, Shelly……..pssst……wake up………
Vacation and Slacking Off
Too often when people go on vacation or have a special event that they go to, they totally put their exercise and nutrition on hold. But, this is about your health isn’t it? Would you just stop taking your heart medication or insulin just because you’re on vacation? I think not! You need to get your priorities in order and decide if your health or some temporary gratification is more important.
Posture and Driving
Here’s a great little tip for keeping your posture correct while driving. When you first get in your car, sit up straight and adjust your posture like I’m always telling you to do. Now, adjust your rear view mirror. If you notice after a little driving that you need to re-adjust your mirror, try re-adjusting your posture instead. Typically, you will start to slump a little and the result is you can’t see out your rear view mirror as well as you did when you first adjusted it---most likely your mirror didn’t move and you just need to correct your posture. So, use your mirror to remind you to sit up straight----your back and neck will thank you.
Barbeque Season
I’m sure a lot of you have already done the BBQ thing and you’ve found that it can be a challenge to eat right. But with a little forethought, you can come out of the experience none the worse for wear. Choose lean meats, opt for a green salad instead of dishes loaded with mayo, have lots of raw veggies to snack on, and maybe BBQ some corn on the cob or make so veggie-kabobs. And of course, drink lots of water and go easy on the sugary drinks and beer.
Basically, try to make healthy choices----a BBQ shouldn’t be an excuse to destroy your health.
Obesity—Who’s Responsible
Everyone needs someone to blame for their problems. We blame the fast food joints, we blame our genetics, we even blame poverty---but that’s a topic for another time---- but the plain and simple fact is we are responsible for the choices we make. Sure, the fast food joints make it easier to get fat, and genetics play a little role, but as far as I’m concerned, genetics only set a range within which you should fall----it’s up to you to determine which end of the range you want to be on.
So, people need to quit making excuses and blaming others and start taking responsibility for themselves.
Poverty and Obesity
If I were living at the poverty level, I’d be totally outraged at the recent claim that being poor leads to obesity. Are they saying that poor people aren’t smart enough to know what’s good for them? Good grief Charlie Brown! That’s preposterous! Sounds like just another attempt to find someone or something to blame for bad choices. Sure, some cheap foods may help contribute to obesity, but there’s lots of inexpensive ways of eating healthful foods.
If you just wanted to look at the cost per calorie, a quart of skim milk still cost less than a buck and supplies you with about 350 calories---but people think its such a great deal to go to the drive thru and pick up a greasy, nutrition-less burger for a buck. A whole loaf of whole wheat bread only cost about a buck and there are lots of healthy and inexpensive sandwiches you can make with that. It all comes down to making the right choices and deciding that a couple of minutes of your time is worth your long term health.
Do As I Say---Not As I Do
Alright Shelly----I heard about the pizza you had. How many times do I have to tell you---do as I say, not as I do! Just because I eat pizza doesn’t mean that you can---our goals are different. Besides, when I eat pizza, don’t think for a second that I’m enjoying it----no ma’am, I don’t. I only eat it, and chocolate, and burgers to save you and keep them away from you----yeah, that’s the ticket---I really don’t like those things----I sacrifice myself for your good----yeah, that’s it-------
Time of Day & Indoors/Outdoors
It’s getting to be that time of year when we need to pay close attention to the heat when we decide where we’ll exercise. Of course, early morning and late at night when it’s cooler, there’s not much of a problem, but once the heat of the day hits, you really need to be careful. If you’re exercising indoors, hopefully you have some air conditioning, but if you don’t, find the coolest part of the building if there’s a choice, and have a fan set up where it will blow on you. Outdoors, try to avoid the hottest part of the day if you can, but if that’s not an option, reduce your intensity, stay in the shade, and if you can, find some place near some water to catch some of the cooling effect of the water and even to jump in to cool off.
And of course, drink LOTS of water whether you’re indoors or out, and pay attention to how you’re feeling.
Intervals While Walking
After awhile, just walking at a constant pace not only becomes boring, but your body becomes too well adapted to it and you’ll hit a workout plateau.
One way of keeping things interesting is to do some intervals while walking. You can find a hilly area so you’re mixing up your intensity with flat, uphill, and downhill intervals, or you can simply throw in some periods of speed walking, light jogging, or lunges.
You can also do some short intervals of resistance training while walking…….stop every 5 minutes and do as many push-ups as you can, or carry a resistance band and stop at a sign post every 5 minutes and do some rows. You can even carry a set of dumbbells and do arm curls & extensions and shoulder presses while you walk.
The point is, whether you’ve hit a workout plateau, or you’re just a little bored with steady pace walking, do something different……even if you do look a little strange doing it.
Spot Reduction and Building
We’ve talked a lot about how you can’t spot reduce, but you can spot build. By choosing the proper exercises, weight, repetitions and sets, we can target an area to build some muscle. This is how bodybuilders sculpt their bodies, but it can also work for the average person who isn’t happy with their appearance. Due to genetics, you may feel that your upper body is just too small compared to your lower body even though your bodyfat percentage is at a good level. So, by building more muscle on the shoulders, chest and back, you can create a more balanced looking body. And if you’re like me, you might feel that your waist is a little thick and wide….whether its too much bodyfat, or just your genetic structure. This is where I create an illusion….where I work my magic. By building wider shoulders and a wider back, it makes my waist LOOK smaller.
Preparing Your Body for Sports
I’ve said it once, and I’ll say it again……you don’t play sports to get fit, you get fit to play sports!!
Every sport puts unique stresses on your body, and if you don’t prepare your body for these stresses, you’re at risk for serious injury. Once you are in shape, however, sports can help you stay that way.
Even if you are in generally good shape……maybe you can run a marathon, or squat 300 pounds…..this doesn’t mean you’re ready to go out and play volleyball, softball, or soccer. Specific training should be done to prepare you for the specific sport of your choice. By following a properly designed exercise program, you’ll not only reduce the risk of injury when you play, you’ll also play better.
Low Back Stretch
Shelly, if you keep sitting like that, I’m gonna have to find a bell tower for you to live in. So, sit up straight like I’ve taught you.
Now, I’ve gone over proper posture many times, but today I thought we’d go over a low back stretch.
Lay on your back on the floor with your knees bent and your feet flat on the floor. Now, keeping your abs in and a little tight and the small of your back pressed against the floor, I want you to clasp your hands under your thighs and slowly pull your knees to your chest. Try to hold this for 20-30 seconds and breathe evenly as you hold the stretch. Now, release one knee at a time back to the starting position.
Cat Stretch
Here’s a great back stretch for ya Shelly. I want you to get down on the floor on your hands and knees. OK, now that I’ve got a picture of that, we can get on to the stretch………
Alright, just kidding….. stay on all fours like that. This is called the “CAT STRETCH” and I think you’ll see why in a second.
From that position, I want you to pull your stomach and chin in as your round your back up and feel like you’re tucking your tail under you. Hold that for about 20-30 seconds and breathe evenly as you hold the stretch.
Now, arch your back by letting your stomach drop down and feel like you’re sticking your tail up in the air…..wow, doesn’t that paint a pretty picture…..
Remember to breathe through this, and make the movements slow. Also, don’t arch your back to the point that it hurts…….no stretch should cause pain.
Spot Reduction Re-Visited
Shelly, you might want to step back from the speaker for this one……..
OK? Ready?
SPOT REDUCTION DOES NOT WORK!!!!!!!!!!!!
I actually had a trainer…yes, a trainer……tell me that she does ‘donkey kicks’ to get rid of the cellulite on her ass…..uh, excuse me, I meant butt …..errrr…. glutes….oh, whatever!!!
OK, one more time people…..working a muscle does not get rid of the fat covering that muscle. If that worked, then everyone that talks a lot or even eats a lot would have a skinny little face….uh, yeah, right…..Oprah, Rush Limbaugh….the list goes on.
More Ranting About Carbs
Low carb this, low carb that…….net carbs….non-impact carbs……..
All this means nothing when you look at the labels on most of these foods. Take a look at those labels, and what you’ll probably find is that they have the same number of calories or MORE than the regular variety of the same foods. We went through the same thing with the low fat craze a few years ago. With low carb foods, you’ll probably find more fat, and with low fat foods, you’ll probably find more carbs added and the net effect is the same or more calories…….and when it comes to losing bodyfat, it all comes down to eating less calories than you burn.