Recommit

Are you committed? If you aren’t sure, just take a look in the mirror. Are you maintaining or gaining? Are you achieving your goal? This time of year is usually the great separator. It separates those who want to achieve their goal from those that just wish to achieve their goal.

If you have fallen off it is time to recommit and get back on track. If you haven’t started, it is time to recommit to your goal (get healthier, lose 10 pounds, tone it up, etc) If you have started but are lacking results, then it may be time to take it to another level. 

Where are you today?

Taking action vs. Making excuses

Which one is winning in your life?

There use to be a time when we could blame a lack of knowledge as the reason why we may not be achieving our goals.  However, there is an abundance of knowledge and information available these days.  Now, the issue is a lack of application. We know what to do but we don't do it. Why?  Too many excuses. I can't tell you how many I hear:  "I am waiting on my friend to start training with me," " I don't have time," "there are too many holidays coming up," "it is expensive to eat healthy," etc.  The excuses are endless. 

If you are guily of making excuses expect to keep getting what you have been getting.  However, if enough is enough start thinking of ways and reasons to take action.  For example, one reason to take action is that 70% of Americans are suffering from ailments associated with dietary intake. Sure, it is hard to stop eating all that fried food and sweets but can you afford not to?

Some simple ways to start taking action:

1) Purchase a pedometer and set a goal to get to 10,000 steps a day

2) Workout 5 days out of the week. Join a gym or get a trainer. If you can't afford either, workout at home. Get some tapes from Goodwill

3) Eat at least one vegetable a day and work yourself up to 8-10 servings

What one thing are you going to commit to today to start taking action and stop making excuses?

Let you actions outweigh your excuses!!

How I gained weight

How I gained weight

I ate a brownie and the next morning I gained 5lbs. Just like that!! Some people may have you believe that, but we all know weight gain doesn’t happen overnight. Weight gain generally sneaks  up behind you and then there is a whole another you in the mirror.  It is not a surprise attack!!

That is why we don’t see it coming. The #1 reason we gain weight is overeating, tag-teamed with inactivity.  We don’t just eat one brownie; we eat the pan of brownies.  Not at once but for every meal (breakfast, lunch, and dinner) until the pan is gone.

An even more sneaky reason we gain weight other than overeating/inactivity is the silent assassin called stress. When we are stressed, either because of work, finances, or relationships we tend to release chemicals that contribute to weight gain.  Then, to make matters worse, we try to mellow out with high carbohydrate foods which are the ultimate set up!

Then you introduce an insufficient amount of sleep, certain medications (e.g. some oral contraceptives, steroids, and antidepressants) and medical conditions (e.g. thyroid). All can surprisingly contribute to making you heavier and more rotund.

When you don’t get enough sleep, the tendency is to make poor eating choices and consume extra calories through late night snacking.  Certain medications can lead to fluid retention; however, before changing or stopping the meds all together realize the benefits may outweigh the weight gain.  It is best to consult with a medical doctor before making any abrupt changes.

Any other reasons you can think of that may contribute to weight gain, and more specifically your weight gain?  For myself, I can testify that the #1 reason for me in the past was overeating/inactivity.

Motivating Music

Is it good or bad? Do you need it or can you do without it?

Growing up I was a three sport athlete. There wasn't a game or event we played where we didn't prepare by listening to some music.  We typically listened to fast paced music that would get us hype or in "the zone."

If you go into most gyms today there is probably some music playing in the background for this purpose.

Today, I can do with or without it myself. Someimes, I am so focused and determined about what I want to get done that I am already in "the zone."However, I can see the benefits. Sometimes, the beat helps me maintain a certian pace when I am running or doing cardio.Sometimes it helps time fly by and the next thing I know, I am done. What could not be good about music? Sometimes I find people listening and reciting the song longer than they are actually working out.

 Also, I want to caution all runners to be careful when listening to music as you need to be alert at all times for your safety (able to hear cars, dogs, criminals, etc). People always as me what do I listen to and it truly varies. However, I will share with you some of my clients favorites. They are on the right of the screen under "my clips." How about you? What is your favorite workout song? How does it help you?

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Losing your love handles....

How old will you be this year? What if I told you that the older you get the fatter you get.

Are you a male or female? What if I told you that if you are a woman, you will be even fatter?

Are you alarmed, mad, or in disbelief?

Hopefully, you are saying, "not me."

Unfortunately, this will be the case for many. Each year, especially after the age of 30 our metabolism slows down. If the slow down is not countered by taking action, fat is soon to follow and mount up. Women face a double whammy becuause men generallyy burn more calories at rest than women.  What can be done? Are you going to just sit there and accept it? What are you going to do today to be the exception?

http://www.facebook.com/toneitup247

BMI (Body Mass Index)

BMI is the common acronym given to Body Mass Index, a number calculated from your weight and height that roughly correlates to the percentage of your total weight that comes from fat, as opposed to muscle, bone or organ. The higher a person's BMI, the higher the percentage of fat in their body. If your BMI is under 20, you might be underweight. Between 20 and 25, you are probably at a good healthy weight for your height. A BMI over 25 is considered overweight, and over 35 is considered obese.
There are a number of factors that might influence whether or not your BMT is a true reflection of your total body fat.
For instance, muscle is denser than fat and takes up less space. Therefore a heavily muscled person might weigh more than a same sized over-weight person, or two individuals with identical BMI might have widely different percent body fat.
BMI, for all its approximation, is a good tool to use in determining whether you need to lose weight, gain weight, or congratulate yourself for being just right.