On the Phone with Jillian

I have heard it said that we have a drought of those to look up to. I definetly disagree! We have war heroes coming home all the time. They are definitely worthy. We have people like Michael Jordan reminding us that we must continue to improve no matter how great we are. People like Rich Froning, who even at the top of our sport, remind us to keep improving and keeping our eyes on our higher calling. We have people like Barack Obama and Suze Orman that remind us that being born into humble surroundings does not mean that we will continue to live such a life forever.

Recently I had the pleasure of speaking to one such person who, from afar, has greatly influenced my life. Born into a decently priveleged family, once her family dynamic changed as a teenager she began emotionally eating. At her mother's urges she began into martial arts and developed a philosophy of doing things with intention. Around 20, while working out at a gym someone asked if she was a trainer and because she thought it was easy money she ran with it, eventually owning her own sports medicine facility. Then wanting to expand her horizons she became an agent in Hollywood but when office politics took over, she retreated to her first love, personal training. As a personal trainer, she became known across America as "TV's Toughest Trainer." That should've been your biggest hint that I am talking about Jillian Michaels.

A couple years ago heartburn had turned into chest pains, angina, and a heart condition for me. I was told to alter my diet (give up caffeine), my lifestyle (stop working 3rd shift), and/ or lose over 50 lbs. Being a fan of the Biggest Loser, i adopted many of Jillian's hilosophies, even worked out to Ripped in 30. There is a lot of baggage that comes with losing a significant amount of weight. I lost over 70 lbs. Her latest book Unlimited has been a godsend. Her method of crosstraining and time effective training is what I base my own style of training on. Recently, I had the weekend from hell. On a Saturday morning, within 30 mins of leaving work I was suspended. I later found out that a supervisor (a family member)  had filed a report saying that I abused an elderly patient and I would find out the results of the investigation in a few days. Basically meaning I had no chance to defend myself. Fine, I knew I would grow. 11pm that night I was woken up to news that my father was found dead. I was devastated. My way of dealing with things has always been to withdraw and move on , more or less to distract myself. The next day I was scheduled to take the personal trainer test. In hindsight I probably should not have taken it, but there was not enough notice to cancel it. Naturally, I failed it. I was distraught and unconsolable. Unsure how to process any of it, I wrote in the Jillian's weekly podcast. I figured that writing the email would be therapuetic. Little did I know that the next afternoon I would be in the car talking with a woman who had such a great influence on me!

It was so obvious I was a real fanboy calling. I even told her that I always imagined that if I got the chance to talk to her I would be asking questions about bulking or protein shakes or the dread ab question. Anyone who follows her knows that she is annoyed that everyone asks her how to get abs like hers, but she always maintains that abs are made in the kitchen! If you want better abs then lower your body fat percent! She reminded me about what a toxic environment the job was. And that my subconscious was already working on getting out of there. Its true. It was full of drama. Too much family in one spot. I preferred 3rd shift because I did not have to talk with anyone, but somehow the drama still reached me. Steve Jobs once said in a commencement speech that if you wake up too many mornings dreading work that you need to find another way to spend your time. This was the push necessary to propel myself into the fitness industry. We spent the bulk of our conversation talking about my father. Our relationship was not where I wanted it to be. I still do not know how but she picked out that the guilt of our relationship weighed heavily on my heart. She has many catchphrases that have helped me stayed motivated but none as powerful as when she said "Matt, guilt  is a worthless emotion." Suddenly, "unless you puke, faint, or die keep going" had less of an impact! My father was on my mind. Its wrong to say that he was my road block, but I was trying to move past the moment. Whereas many people dwell on the past, I seemed to be dwelling on the future. I was trying to force myself past the grieving process. I told you I dealt best by distracting myself. It was obvious I did not know how to grieve. Its been nearly 3 weeks and I still do not know how to process it all. She told me to quit worrying about the right thing to do (the complete opposite of how I have lived the rest of my entire life) and to move on at my own pace. I have done what I can not to draw in, she encouraged me noting that my reaching out to her was a great sign that I was not going to just crawl into the fetus position and let life pass me by. Oddly enough, the personal trainer test is what we seemed to spend the last amount of time on. Which is funny to me, that's what I would have thought we'd spend most talking about. She told me that which everyone else around me was trying to tell me, "there's no way you would know what degree the hip flexors are push forward during an abdominal curl up." Its true, and though the cost is a concern (a huge concern) the test is easy to take again. She didn't say to, but the fact that she had not heard of the NCSF made me want to reeevaluate where my certification was coming from.

The phone call lasted only about 30 minutes and I do not feel like I am communicating its significance here, but it made a lasting impression on me in a way that I feel very few people around here could have. So, if you thought I posted about ehr before, apologies in advance!

Food Fight: Whopper vs Big Mac

With all of the hustle and bustle of the holidays, there is always focus of the "Holiday Eating." But, Holiday Eating doesn't just apply to the 4 plates at the family dinner, or "dominating the buffet," rushing from work to the mall to finish your gift shopping and hitting the drive thru on the way to Grandma's house. It is with this last part that got me wondering, which is the better burger? The Ground Chuck King? the Burger Bizarre? The Sir of the Sandwich? The Chief Cheeseburger? The Grand Duke of the Grill? The Crown Prince of the Cow? Let's look at the Big Mac and the Whopper with Cheese.

Promotions are constantly changing with these two, in fact currectly Burger King offers a second Whopper for only $.55 and earlier this year McDonald's offered it ofr $1 and one time and free at another. Since the price is rarely a constant, price will not be concerned here. While they are similar in size, the Whopper has a larger circumference while the Big MAC is well, bigger (or taller rather.) The Big MAC has more bread, while the Whopper has more diverse vegetable (making it appear larger than it actually is.) The Big MAC uses a "secret sauce" that tastes similar to Thousand Island salad dressing. The Whopper has two sauces, mayonaisse and ketchup. To skip either one would take off 100 calories, or substituting mustard would make it even less.

Judging by the side of the box, the Big MAC comes out magnificently! It has only 540 calories compared witht he Whopper with Cheese at 770. Slightly less carbs (45g) than the Whopper with Cheese (which has 52g.) It has significantly less fat too! 19g less fat! and 6g less saturated fat. Both have 3g of fiber and 2 g of transfat, unfortunately.  However the Whopper with Cheese has 33g of protein compared to 25g with the Big MAC.

It will be up to individual taste, but based on the side of the box, the Big MAC is definitely the big Boss of Beef. The Bishop of Burgers. The Baron of the Buns. The Hamburger Honcho. You get the point.

Tuna: Water or Oil?

This latest blog post is in response to a question I have recieved a few times. We all know the benefits of tuna, and sadly, most people will buy it canned and not fresh. But with little to no price difference, which is better? Tuna in water or oil?

Ask 50 different people and you will get 2 different answers and 50 different reasons why. I, myself, prefer the tuna in water, and here is why. Water means no additives. Our water supply (whcih the tuna is in regardless) has enough additives in it already without adding chemicals (which the fish and farming industry calls "conventional") found in vegetable oil to the mix. Some will tell you that the oil keeps it moist, and that the water dries it out. Think for a minute how little sense that makes. However, even if it did make sense, most people add either tuna or mayo to thier tuna, eliminating any dry factor that might have been.

I have found that tuna actually loses some of the nutrients when its packaged in oil. In protein (the reason most people pack on the tuna consumption), the Kroger brand actually has 3g less protein per serving. While there were 5.5 fat grams in the oil tuna, compared to just .5g to the tuna in water. There was only a 10 calorie difference, showing that the calories lost in fat went towards the protein. Or, that energy went towards rebuilding and recovery rather than the energy brought forth by carbs (which both had zero per serving) and fats.

Food is like everything else in life. It should have a purpose and consumed intentionally. Tuna is no different. We should do what we can to eliminate additives, the oil is no exception.

Desire...

What I am Really Thankful For!

It's the Week of Thanksgiving, and while everyone is doing the "Day 1 Im thankful for this, Day 2 Im thankful for that," I tried to do one via video myself. Unfortunately, unforseen circumstances and all it didn't happen past the first few days. But, what I am really thnakful for is my failures, or rather second chances. My life has been filled with both. That being said, I wanted to reassure anyone who is going there a hard time of some people who also went through rough patches but thankfully to second chances they are (mostly) househould names!

Jillian Michaels. Made side money as a trainer, but when fired as a Hollywood Publishing agent, went back to training. Martha Stewart. After failing as a stock broker, started her own catering service in her basement. Suze Orman. As a waitress she lost $50,000 due to a poor investment. Studies to find out where she went wrong, and got a job at Merrill Lynch. Abraham Lincoln. Had 16 major political failures before being elected President. Harrison Ford went to over 1,000 auditions before etting his first job. Bill Gates dropped out of Harvard and had a failed business before Microsoft. Steve Jobs dropped out of Berkely and was even fired from his own company. They rehired him and he brought Apple to never before seen fame! Mark Zuckerberg dropped out of Harvard and faced two lawsuits at the exact same time. Thomas Edison is famous for failing at making a light bulb after 1,000 attempts. His story includes a well known response, "I didn't fail. I learn 999 ways how not to make a light bulb!" Michael Jordan was cut from his high school basketball team. Albert Einstein could not read until he was seven. He failed out of school and was even thought to be mentally retarded. Steve Speilberg was rejecting from getting into the USC film school. Kevin Smith dropped out of film school and ran up $50,000 in credit card debt to make Clerks. Slyvester Stallone was broke and homeless. HIs famour story includes having to sell his dog to eat. When he sold the script for Rocky the first purchase he made was getting his dog back. Walt Disney was fired because his newspaper editor said he "lacked imagination." Beethoven's teachers called him hopeless and that he would never succeed. Stephen King's first novel (Carrie) recieved over 30 rejections. Thankfully his wife told him to try again. Michaelangelo thrived in sculpture but did miserably in painting. Yet he was commissioned by the Pope and is much better known for the Sistine Chapel than for David. Soichoro Honda was turned down for an engineering job by Toyota. Harlan Sanders only went into business for himself after his now famour chicken recipe was turned down over 1,000 times! The Wright Brothers battled depression. Winston Churchhill failed the 6th grade and was defeated in every public election until he became Prime Minister at the age of 62! Oprah was fired as a TV reporter because she was "unfit for TV." Marilyn Monroe was told she would make a better secretary than an actress. Vincent Van Gogh only sold one painting while he was alive. Theodor Geisel "Dr Suess" had 27 different publishers reject him. Elvis Presley was fired from the Grand Ol' Opry. He was told he had "no future in music and should go back to driving a truck." The Beatles couldn't get signed because "guitar music was on its way out." George Herman "Babe" Ruth is known for his home runs (714 career) including one famous one, but he also had a lot of strikeouts (1,330.)

So perhaps it isnt just second chances and failures here, but people who kept up the tenacity to continue going! Its something that not everyone has, so those of us who do have it need to be especially thankful for this gift from God.

A Dinner Party with Michael Pollan

There are so many current affairs that people have become passionate about! One of my very best friends is a lesbian, so it should be no surprise that she recently went to and graduated law school and is now "fighting the good fight" for marriage equality. I have a friend in the military who has taken up the cause of making sure that soldiers sent across the globe has a say (via the ballot box) in the very freedoms that they are protecting. Likewise, with the coming election, it should be of no surprise that the subject of GMOs (genetically modified organisms) is one that I have taken up. Thanks to Prop 37 on the California books, the issue is receiving national press. Earlier this month, renowned food authority Michael Pollan released his thoughts on the matter in an article entitled "Vote for the Dinner Party."

Pollan is definitely behind the "food movement" in America. People have been demanding change in how we eat for years, some say decades, but is this a worthy cause? Or just one for elitists? There is an alternative food economy rising up! The supermarket has evolved, and not in a good way! This has been combated by local and organic markets responding. The movement has shifted from just an interest to a political topic.

Prop 37, about to be voted on in California, would require geneticially modified organism (food) to carry a simple label. Pollan, however, realizes the significance of a tiny sticker and whether the movement passes or not what it means. California has a history of using such Props to further causes. In the 1970s, Prop 13 was a response to the tax rebellion. In the 1990s Prop 215 raised the question of accessibility of medical marijuana. And more recently, human dignity was questioned with Prop 8, often called the Marraige Equality Prop bringing about the question of gay rights. According to Pollan, Prop 37 is not about a simple label, but rather the direction of the industrial food chain.

Attacks on Big Food have been proposed but not followed through on. Taxes on "junk food," possibilities of being taken out of schools, the pink slime in our meat, how our animals are treated and slaughtered, have all been brought up but only as passing thoughts. Few of these have resulted in more action that a 5 minute news spot. Big Food decided that rather than to combat these attacks, they would defend themselves claiming that they did it for the people. This is definitely evident by the sugar and corn sugar tv spots. Pollan also points out that the United States is one of the only First World countries who has not already labeled GMOs. Monsanto and DuPont, are the main competitors of Prop 37, investing millions (perhaps billions) to knock it down. Monsanto owns the patents on crops. But how? How is a crop an invention? It is when the only available seeds are modified and not a product of nature.

Big Food regulates itself currently. Reminds me of the Banking Industry. What happened when they regulated themselves? Pollan points out that the label is not the focus, but rather it is one of power. The consumer should have the power not the corporations. Whether Prop 37 passes or not, the food economy will change. Should it pass, the government will be aware that it is not just elitists who want to decide what to put in their body. Unfortunately as of right now, you have to pay more for better labeling. Should it not pass, it opens the door for better change in the future. People will become aware of what power the Big Food companies have.

Pollan's challenge is simple. We need to let the people, the government, and Big Food realize that they should not dismiss the Food Movement. What is seen as a small voice will bring about remarkable change! Take what you are passionate about, get out and vote to change it!

Bob Harper want to know, Are You Ready!

Bob Harper, best known for his role as the only constant trainer on NBC's Biggest Loser, recently put out a book call Skinny Rules. Skinny Rules is a simple checklist of 20 things that those who do not struggle with weight have in common. It is fairly simple, hydrate, get sleep, eat protein at every meal. Years earlier however, Harper put out a small book that tackled the root of the problem with weight, the issues within.

In Are You Ready, Harper does more than just list want needs done. He introduces himself, which in itself is humorous since the obvious target audience are those who are already fans of his work in shrinking down 300+ lb Americans on a weekly basis. I do find it curious that the books title, an obvious question, has an exclamation mark and not a question mark. Perhaps that is because the book assumes that you have already reached a point where you are excited and discovered that a change in lifestyle in necessary.

The book focuses around what Bob calls the Inner Compass, after a brief introduction about how he got into the celebrity fitness industry. The Inner Compass is essentially the mental and emotional attachment that leads to what we really want in life. Be it physical or emotional, the Inner Compass is what in life incorporates everything. Its our strive for balance. It is what points us towards balance in all aspects of life.

Before working on the physical, Bob brings home the point that you cannot move from where you are, that is, until you acknowledge where you are in the first place. This is not to destroy yourself, but quite the opposite. He says, "before you can even think about what you want to change about yourself, you need to be able to see yourself honestly for who you are at this moment in your life." This step helps to see your true motivation, a key step in avoiding burn out. Once you see yourself you are more able to appreciate the work you are doing, adding mean to the task and making this not a diet or exercise plan, but a new way of life. That is Part One.

Part Two and Three compliment each other quiet nicely. Part Two focuses on diet and Three on the physical workouts. Two offers tips like counting calories, food lists, recipes, and other ways to ensure you are eating properly. The diet plan, if you use the term liberally, is not to have you follow a list but rather, to train you into eating better for yourself. Part Three is a list of workouts and exercises. Similiarly to Part Two, it is merely guidelines for creating your own workout regimen. The book continually builds on itself, using the workouts as the pinnacle. The end of the book may be quite grueling since the last hundred pages or so are simply the list of exercises and how to properly do them.

The book does not have much of a conclusion, but rather a simple paragraph of parting words. Perhaps it is a metaphor since there is no end to the plan, like many 30, 60, or 90 day diet and exercise plans. On the contrary, it is just a beginning, to a new way of life. So, whether you are just starting out, having a low point in your motivation, or just want to up you fitness ante, Are You Ready! is a great weapon to arm yourself with!

What's so great about Good To Great?

Business phenom, Jim Collins, author of Built to Last, brought out another essential part of the businessmans' library. He describes Good to Great as actually a prologue, rather than a continuance of Built to Last. He and his group of students took several companies over different fifteen year periods. The book is actually built upon the performance of CEOs, but not eh CEOs you would think of. His thesis is that the most successful CEOs are the ones too busy in their day to day that they do not not have time to be focused on other distractions.

The great CEOs are Level 5 leaders. A level 5 leader is not just a highly capable individual (Level 1) or a contributing team manager (Level 2.) He is also a competent manager (Level 3.) He is more than an effective leader (Level 4.) He is all this and more, he thinks not of himself but of the company. Not of the company just while he is there, but building a legacy as well. They are results driven. After a brief introduction who the Level 5 is, the rest of the book shows the buildup and breakthrough of how this greatness is achieved.

The buildup is composed of getting the right people in the right spots. Usually getting the right people in the right spots is a better strategy than getting a new direction. Great vision without great people is irrelevant. Good to Great drives home the point to stay on task. Do not constantly jump from one product to another. balance is the key to life.

The breakthrough builds upon this balance. In something referred to as the Hedgehog Concept, Good to Great leaders see the world as simple. They concentrate on what is essential. The rest is just a distraction. Good to Great companies built upon what would make them greatest. That which makes them greatest is what provides for growth and builds upon fundamentals. This also allows for a clearly designed goal and mission. Getting rid of all distractions and sticking to this framework allows for greatness. Once you understand the Hedgehog Concept, you incorporate other activities, not as distractions, but to add growth to that one thing that will make you great. Technology is Collins' best example of this!

This book does have a most definite business slant on it, but as the track coach example towards the end of the book shows, there is nothing here that cannot be applied to everyday life. Every part of life.

Its All In the Packaging

As I began to think about the unnecessary additivesd that have contributed to the health problems including cancers, diabetes, and obesity, I imagined I would concentrate on things like the sweeteners, the syrups, the preservatives, and the like. However, it seems like just as guilty a culprit is something that is not even in the food, rather it is what the food is in. I am talking about butylated hydroxyanisole and the related compound butylated hydroxytoluene, better known as BHA and BHT.

We are all familiar with BHA/ BHT. Our cereal is put in bags of it. The bread is too. Much produce is put into flimsy, plastic containers made from it. BHA/ BHT is a white (or sometimes a yellowish) wax like solid. It is normally recognizeable by its faint aroma. It is often found as a white powder additive as well. BHA/ BHT reacts with the oxygen in a product, rather than the fats and oils, preserving them from spoiling. It helps them from getting rancid, thus its main function: to improve shelf life. Thus, it is fat soluable, rather than going through the entire digestive tract, it gets stored in the body's tunnels possibly clogging the pathways.

It is also used in cosmetics and health and beauty products and drugs. It preserves the color, odor, and flavor of food. As well as grains, it is also found in shortening and other fats and oils.

So aside from making our food processed and less natural, what are the side effects? Similar to how people with Celiac's Disease have problems processing gluten, and people with lactose intolerance have thier dairy problems, some people have a hard time metabloizing BHA/ BHT resulting in dire health and behavioral side effects. This was proven by animal testing. There animals exposed to BHA/ BHT internally were found to have tumors the forestomach (which humans do not have, just a stomach) and the liver. It also results in indirect complications in the pancreas and kidneys. 

HFCS! It's Everywhere!

There's a lot of undue pressure being built up here! This post has been written and rewritten and written again, and thats before it was put to paper or keyboard! Of all the "poisons" put into our food HFCS, high fructose corn syrup, is by far the worst! It is also the most prevalent in our food supply! If that is not bad enough, the corn industry is doing their best to persuade the American people that there is no difference between Corn Syrup and table sugar. But the truth is, that while corn syrup is worse than pure or cane sugar, HFCS is the worst of the worst.

It takes a conscience decision to avoid it. Obviously its in candy, ice cream and sweets. You would be hardpressed to find cereals, chips, and pastas without it. Its in soda, soups, and sandwiches. Subway who markets themselves as the healthy alternative to eating out, has it as a major ingredient in all of thier breads, as well as fixings and sauces! I wanted to list just a few facts about HFCS because to be forewarned is to be forearmed!

Since the 1980s, HFCS replaces sugar and honey as the go to sweetners in pretty much everything. HFCS comes from genetically modified corn. Americans eat on average, about 60 pounds just of HFCS. It has made its way into more than 33% of the American food supply. Nutritionists and doctors do not support HFCS, actually they advocate the opposite. HFCS has a different biochemical structure than cane sugar. In fact HFCS generally brings with it a higher caloric intake. HFCS is often blamed for the weight gain and obesity epidemics in America. Princeton University tested this theory on rats and found the rats fed HFCS gained weight 300% over those fed cane sugar. The different structure messes with our bodies and how our bodies process insulin. Its no surprise that since that same period of time, the 1980s, Insulin Dependent (also known as Juvenile or Type II) Diabetes has had a dire increase! It leads to high blood pressure and a dramtic rise in bad cholesterol levels. Children are especially susceptible to all of these damaging effects!

Pure sugar once digested goes to all cells in the entire body, providing energy everywhere. HFCS, however, goes directly to the liver, gallbladder, and kidneys. Its no wonder that diseases including cancers of these organs imparticualrly occur in high HFCS diets. As does mercury posioning. People think they should avoid fish because of mercury, but fish has nothing on HFCS. Mercury has been linked to brain damage and nervous system deterioration.

  

Aspartame.

Aspartame. Its the miracle drug of the past century! You can eat ice cream and other novelties guilt free!That slice of cake or pie too! Drink soda while on a diet! You can even have a perfectly brewed cup of coffee or glass of tea in mere moments! Energy to get through the full day in just a few gulps! Sounds amazing, doesn't it? So, why is it that this incredible ingredient has been submitted as toxic to the FDA 26 times, over a 23 year period? Why is it used at all? Aspartame is considered the ultimate cheat! You still taste the sweetness! You still get to enjoy your favorite foods without all the sugar! Everywhere you go are ads and warnings saying how sugar is bad! So, this miracle worker has stepped in! It has a smiliar consistency to sugar, making it ideal as a cooking substitute! But perhaps the best evidence in the case for aspartame is that, of all its benefits, it comes with zero calories per serving!

The FDA has been approached with many possible side effects of Aspartame, but refuses to recognize it as harmful. They list it as a sweetner, not an additive. That being said, since its inception in 1969 (and introduction into the U.S. over the next decade), the following symptoms and side effects have been found in numerous serial Aspartame users. They include, but are not limited to, multiple sclerosis, systemic lupus, methanol toxicity, partial blindness, muscle spasms, shooting pains, seizures, headaches, depression, anxiety, memory loss, birth defects from mothers who used Apartame while pregnant, mood changes, and even cancer and death!

Aspartame works similar to a protein, rather than a carbohydrate like sugar. Its unique structure contributes to its total lack of calories. It is sweet on the tongue, but does not send the proper signals to the brain that the body is getting a sweet treat! Thus, cravings continue, and in some cases can actually get worse since there is no sensation of satisfied. So, you are able to enjoy your treat food, but your body doesn't realize that its being given a treat!

With its possible health risks, some people believe it is easier to just avoid this chemical altogether. That is a difficult task- its in everything from chewing gum to yogurt! A single cube of sugar only has 14 calories. So rather than 2 servings of a potential poison, take the 28 calories! Drink regular soda, or better yet water, instead of diet soda! Take the time to brew your coffee and tea, rather than using instant mixes and powders. Eat actual food instead of meal replacement shakes!

PG

It is an active ingredient in nail polish. Its most popular for the fact its used to de-ice planes and used in antifreeze. Its in both smoked and smokeless tobacco. Your woman's perfume is able to have a longer shelf life because of it. It is even used to develop film. Your mechanic uses it as a lubricant on your car. That coworker who gets a little too close, doesnt smell near as bad because its a main ingredient in deodorant! So, what is this miracle product?

Propylene glycol. This product has the health industry up in arms. But why?

It can't not all bad, after all it has been used to clean up a number of oil spills. It makes pharmacueticals able to be injected. Its moisturizing powers allow it to creep its way into many household products like cleaners. It is also used to take the place of protein when feeding cattle.

Truth is, it is bad. It shares the same physical properties as ethylene glycol, the only difference is the ethylene is considered toxic, yet propylene is a staple is preserving the moistness in our food. Think of some of the uses, if it can stop oil from spreading, imagine what it does the the weaker nutrient in your body. Our insides are made up of mostly water, well it is used to stop water from spreading on glass. Glass is sturdy, our bodies are fragile. It intteresting to find out why this is even in so many products we use. It preserves moistness. The same reason it is in chewing tobacco, is the same reason it is put in sports and alcoholic drinks, it stops the fermentation process. That's right, living organisms cannot function thanks to propylene glycol. However, it may not be listed on the label, often times its listed just as "artifical colors and flavors." That's right, its sweet flavor makes it easy to overlook! 

We mustn't though, we must pay attention to what we put in our bodies. No one else is! 

Chicken Wings

You would expect a health and wellness blog to tell you to stay away from chicken wings. Not those fatty, greasy, high caloric gifts from God, I am referring to the guys and gals you see in the gym , some with the vessel of a bodybuilder from Olympis. Some fit as can be. Yet when you begin to look at thier lower half, all you see is the product of neglect! Only working out your upper body is nopt only not good for you- it is downright dangerous!

The leg muscles are the largest and the most powerful in the entire body. So, why do so many people skip them as part of thier workout regimen? Lower body training should be essiential to your training. There really is no reason to ignore it. Your athleticism, and even your daily life, are dependent on your lower body being strong and powerful. Something as simple as getting out of bed or a chair without difficulty and without aid (such as a can, walker, or mechanical lift) is a result of a strong lower body. Neglecting the lower body can not only lead to weak leg muscles, making virtually all movement difficult, but it can also lead to poor posture and labored breathing. Osteoporosis and ther signs of bone weakening are also symptoms of a weak lower body. Since a weak lower body is often one that has chosen to neglect cardio, heart problems are  often the case for those with weak lower halves.

Even if cardio gives you a heart attack (pun intended), there are other ways (through resistance and bodyweight training) to stregnthen your leg muscles. Squats are simply amazing because though they focus on the quads and the lower body, they also give stregnth to the core. The same is true of lunges. Add a bicep curl as you lunge, and this compound exercise has become an upper and lower body experience. Yoga is also another full body experience gaining popularity. As is plyometrics (jump training) and crosstraining (which owes much of its success to CrossFit's growing popularity, or is that the other way around?) No matter how you do it, the "chicken wings," or more accurately, the "chicken legs" should be left at the restaurant, not the gym!

Do Something!

"Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air. No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." 1Cor. 9:26

It is perhaps my biggest pet peeve in the gym. Maybe this is because it is so rampant. I work out at 3 different gym locations, depending on my day’s schedule. This problem plagues each of them! You know you have seen it, and maybe (gasp!) even done it yourself! Most of the time while you are at the gym to work, but not today. Today, you are just going through the motions. You would rather “fake it till you make it” rather than not show up at all. You know it will be harder to show up if you just pass on working out today. Rather to burn maybe 100 or 200 calories instead of your usual 500. So you just sit on the bench, dazing, thinking about how you wish you could muster up some strength, discipline, and motivation.

You see the evil looks from the other gym patrons as they are begging to use the machine you have chosen to rest your butt on. We catch the looks and it pushes us some. Or it doesn’t. This works in the gym (if it works anywhere) but not in the rest of life. Yes, we may think we have so called “haters” but really the only ones to motivate us are ourselves. Just like when we lift, everything has a purpose. We lift light with more reps to burn fat. We lift heavy with little reps to build muscle mass. Everything we do in life has a purpose, if not, it does about as much good as using a piece of gym equipment as a couch.

Folic Acid

"Take your vitamins! Remmber to get folic acid!" We seemed to be screamed at all the time to make sure we have enough folic acid. Especially women who are pregnant or may become pregnant, they are given so many different capsules and powders, folic acid seems to become a necessity.

Folic acid is a B vitamin. It is the man made version of the natural substance folate. It has been attributed with cell growth and metabolism. Most of the attention of folic acid is for those nearing 50 and oregnant women. The main reason for this is that it has shown to decrease the delineating effects associated with diseases common among the elderly (including Alzheimer's) and in utero. It has shown to decrease the probability of preclampsia and birth defects, such as spinal bifida. It is unsure whether it is a cause or not, but there is a commonality between low numbers of folic acid and early or preterm labor.

Though it is most known for being found in pill form, there are otehr ways to get your recommended amount of folic acid. The pills often have more in them than just folic acid, such as artificial coloring and hydrogenized oil, to keep the capsules together. So fresh instead with green vegetables like spinach and broccoli. Natural proteins such as beans are also a good source.

Soul Surfer: Is it any good?

Recently making the trip from movie theaters to dvd release, Soul Surfer is the story of surfing competitior Bethany Hamilton. Most of us know the story but if not, here it goes, she was the teenage girl who was bitten by a shark but did not let that stop her from surfing.

The movie begins by making sure we have a clear understanding of her home life. Her love for surfing. The realtionship with her best friend, fellow surfer Alaina Blanchard. Her relationship with God and how she views her church community, esp the youth leader.It also takes much time to make sure are aware of the the intricacies of how the Hamilton family dynamic works. Perhaps it takes too long to get through all of this, but there is a lot there. Many poor reviews of the film simply call it slow starting and sugar coated. True is has a certain cheesy feel to it, such as Fireproof or Courageous, but it is obvious that the postponed climax is purely to make sure you are completely entered into how this girl's world was prior. That is very important, esp since after the attack, as one can imagine, her entire world is upside down. She doesn't have a fear of surfing as one might expect, because as we already know she had been surfing since age three. The references to her as "The Little Mermaid" let us know that its not fear of another shark that keep her out of the water, rather she is fearful that she would never surf again. Her best friend seems to be more freaked out than she is, and had they not spent extra time on thier relationship showing us that they are inseparable, then the 5 minutes in the movie where its communicated that Alaina isn't mentally able to deal with the new storyline would not come across properly. The theme of perspective comes across over and over again after the first act, Bethany asks a question that all of us have asked at one time or another, "why does a caring, loving God allow bad things to happen to good people?" The movie takes the entire second half demonstrating that she was able to take and bear it, and even used it to help those struggling around the world. Continuing in its symmetry, the movie after the act copies the first half, concentrating most of its energy on how the family operates. From the mother daughter loving relationship and father daughter coaching relationship to how it was difficult for the brothers to handle the changes in thier new lives. The message is clear, what happens to other people happens to us as well. Take a look at your own life and you will notice that when something happened to someone else (even if they are not close to you) your own life is affected!

Therein lies the question, is it a good movie? Rather than go on and  on about the great surfing scenes, or whether acclaimed actors Helen Hunt and Randy Quaid have lowered thier perfomrances, lets take the movie itself. It is a true story, so saying "I wish they would've..." is not really an option. Take away the few CGI. The movie depicts a true story that everyone can relate too. There are many different lessons within it. When the end credits roll, you are left encouraged and feeling good. If you find those to be the makings of a good movie, then yes Soul Surfer is the movie for you!

Peanut Butter: Healthy Snack, or Fatty Filler

It has been a popular snack for years. Our moms used it as a staple in our lunches. So, why now, after all these years, is peanut butter getting a bad rep from nutritionists and profesional athletes?

It could be fake peanut butter. Sadly, not too many people are keen to purchase natural food like peanut butter. Many caim the same reason that they do not buy organic: cost. While many off brand items are the exact same thing, Kroger and Great Value peanut butter seems to be the exception. JIF and Peter Pan brands each claim 2% hydrogenated oil (trans fat), while the off brands remark "fully hydrogenated oil." Our bodies were not meant to process the additives and preservatives meant to expand shelf life.

Since the 1990's the dietary trend, unfortunately, has been low calorie, low fat, low nutrient. Aside from the fact that low calories mean a food is not a particular source of a nutrient, or bodies need fat. Fat is merely stored energy. Peanut butter is high in fat (which is to say that there is more fat than protein in each serving.) Peanut butter is high in saturated fat (which it what makes it a superfood.) The saturated fat is what helps to keep cholesterol down. Whether related or not, studies have also shown a decrease in those with Type II diabetes and heart disease among those who eat peanuts and peanut butter.

Peanut butter is not particularly high in protein or carbs (but it couple well with foods that are such as bread.) It is, however, high in fiber. This is why it helps to keep you fuller longer. People who eat peanut butter habitually have been shown to eat less daily calories, and to eat less frequently than those who don't. This may also have to do with the items peanut butter is coupled with being high in the essiential amino acids that peanut butter does not have. However, peanut butter does contain Folsate, Vitamin E, and Magnesium. It also contains Zinc- good for the immune system and the libido.

In fact, it would seem that the Trans Fat (which is more common in bargain brands) is the worst part of peanut butter. So, while we might never admit them to them face to face, perhaps our moms did know what they were doing filling us to the brim with Peanut Butter sandwiches!

Brett Hoebel: The Three Most Important Factors

Brett Hoebel is a world class trainer. Known for his "Rev"- olutionary body transformation program,

REVABS, he became internatioanlly known as one of the "unknown" trainers on The Biggest Loser Season 11. Currently, he is the host and trainer on Food Network's Fat Chef.

He recently wrote on Askmen.com a synopsis of how he trains. If you have ever heard him speak or watched video of him training, you know that he believes body transformation (ie: weight loss) is a simple science. For "The Dues Collector," it is a three step process.

You must "activate people emotionally so they are 100% committed." According to Brett, finding your "why" is important. You want to lose weight? Okay, but why? So that your blood pressure goes down? Okay, but why is that important? So you are there to give your daughter away on her wedding day? That's more like it!

People must be educated. That way they understand the reason they are doing certain things. In my own experiecne, people are more apt to stick with a routine when they understand exactly what they are doing. For example, take pushups, just doing them to say you can is meaningless, but doing them to stregthen you arms, chest, back, and core has meaning. Using them as part of a cardio regime to blast fat away has more meaning.

"Motivation is good, but inspiration is better." Brett reminds us of something that we didn't know, that we already knew. Motivation passes. Inspiration lasts. Motivation harps on a passing emotion like fear or anger. Inspiration leads off something meaningful to us, like love. When you are inspired, you can motivate those around you. It does not work the other way around.

Brett's advice is sound advice. He even guides us through how it helped a client, Rocco- a celebrity chef in Cleveland. After looking at these three steps, you can easily see how activation, education, and inspirationcan better our lives, and not just in sheedding a few pounds, but in our jobs, home life, even our spiritual battles.

Food Rules: A Quick Review Over a Quick Book!

Everyone has a different perspective on everything. We hsould be open to hear where everyone is coming from and what they back up thier own opinions with. That being said, I was somewhat skeptical when my very vegan friend recommended a book to me called Food Rules.

Food Rules? You don't even eat half of the food I do and you want to preach to me about Food Rules? Fine. It was barely 100 pages so I figured a few days and it would be done. Make that one day!

Food Rules is Michael Pollan' condensed version of what we should be considering when deciding what goes into our systems. We treat our vehicles with much better respect than we do our own bodies. We get a new car every 5- 10 years and (as far as we know) this is the only earthly body we get.

The book is a series of sentences with small explanations. However, all of these sentences can  be summed up in three. Eat food. Not too much. Mostly plants. Basic rules that we all know yet over. But why do we overlook them? That is the discussion of Pollan's other book, most specifically the Omnivore's Dilemma. Food Rules reads more like an angel on our shoulder telling us to ask ourselves "do you really want to eat that?" before we engulf what may or may not be food. Pollan's other thesis amongst his writing is that not all food is food. Some, nay most, of the food we see actually is science experiments masqueading as food!

Food Rules is a nice, easy read. Not to heavy, not too intellectually. Jusst nice and breezy things to think about what  is in that which we put into our bodies.

Plate and Jug Size

Lots of people have problems with portion control. Actually, its easily identifiable that the problem isnt portion control, but rather self control! Either way, one of the "cheats" that goes around is to use a smaller plate. Some nutritionists and dieticians even say to use a particular type of plate that resembles what I bought for my infant!

Recently I made a vow to myself to drink more water. And what better way to jumpstart myself that with the additional accountability of Lent? While many people were giving up soda and Facebook (gasp!) I decided to add something necessary... Water!!! Although not a Catholic, the idea behind giving something up for Lent is pretty admirable. Do without something you consider a vice, or an idol (something detracted worship from God) for a specified period of time, the 40 days between Passover/ Ash Wednesday and Easter Sunday.

I decided to add a gallon of water. A gallon is 128 ounces. Multiple sources have said rather than the traditional 8 cups of water (8 x 8 fl oz= 64 oz) that a more accurate equation would be taking your weight (or your ideal weight), change it from lbs to ounces, and cut it in half. For example, someone at 200 lbs, should drink at least 100 oz of water. I am currently at 185, wanting to stay between 190 and 200. So, a gallon being 128 oz is perfect!

I tried with cups and even water bottles. True story, it was easiest to drink the 128 when it came form one container. It was hard doing it in a day with the cups and water bottles, but yesterday I was able to do it in while watching the Oscars when drinking from a gallon jug. Thats's right. It looks like a milk jug. Im drinking straight from the jug (sorry Mom!) and its so much easier!

Next ime someone tells you you cant do something...

Next time someone tell you that you can't do something, think about these people:

Suze Orman was $50,000 in debt.
Steve Jobs was fired from his own company.
Jillian Michaels only returned to personal training because she was fired from as a talent agent.
Mark Zuckerberg was a kid with no friends.
Thomas Edison figured out 999 ways not to make a light bulb.

Martin Luther was excommunicated.

Muhammad Ali was jailed and his boxing license revoked.

Michael Jordan was cut from his high school basketball team.

Jim Braddock was in dire poverty.

Deitrich Bonhoeffer was hung just days befor his concentration camp was liberated.

Jim Carrey used to live in his car.

Martha Stewart started by making cookies in her basement. 

Kevin Smith sold his comic book collection and had well over $50,000 in credit card debt to make Clerks.

Oprah was an impoverished child who was sexually abused.

Coco Chanel was an orphan forced to be a seamstress.

Tony Robbins was told time after time that the huge tumor on his pituitary gland was going to kill him.

Danica Patrick dropped out of high school at 15.

Making the Same Mistakes

It is nothing we haven’t ever heard before. The difference between making a mistake and experience is that experience something you have learned from. Quick bible history lesson here, the Jews and even Christians made lots of mistakes. From Adam to Paul, the Bible is filled with people learning the same lesson. We cannot do better than God’s provision. Sadly though, people today are still making the same mistake. When will we start gaining experience?

Adam and Eve’s mistake was not disobeying God; rather it was thinking that they could be on the same level as God. This was a mistake that the Hebrews made over and over again during their exile. They took 40 years to make a trip that should have taken less than a week and a half. They made this mistake several times over. The Spirit of God left Saul because he ignored the counsel of God and used his own and those of worldly advisors. Jesus cautioned against this in each of his parables. Paul reminded us time and time again to warn us not to make this same mistake! He wrote of humility. The humility to realize that we are not equal with the Creator, but are the Creation.

So why, is it then? That in regards to our health, the form of worshipping God by taking care of the temples he has given us (1 Cor 6:19-20), we have decided to fill our temples with food designed to be better than God’s design. Why is it then that our shelves are filled with imitation foods that are sold to us with “more protein than an egg” and “1/3 less fat than natural butter?” Like the Hebrews having to take the “scenic route” of the Arabian peninsula, we are paying for our mistakes, week after week. Not just in the rise in childhood obesity (which is sickening) but also in more variations of cancer and man made diseases than ever before. Treats are made of every imaginable deviation, including the increasingly popular (gulp!) Bacon Shake, which by the way, contains no actual bacon. There is an actual industry where the partakers are known as Flavorists, scientists responsible for fooling us into believing that something tastes a particular way. Bad food is cheap and food that is good for you is considered elitist and not a necessity.

Pray to God that we may learn from our mistakes and start gaining experience. Perhaps we can take preventative measures and pay less for true food than cancer treatments and chemotherapy.  Consider eating right, exercising, and the general welfare of our bodies as praise to God. Thank Him daily for the vessel He has given you. You would not fill a 2012 Porsche Cayman with cheap imitation gas, so why do that with a machine that performs harder and stronger every day? Stop the mistakes and gain experience!

Anatomy of a Playlist

I have a friend who is an avid runner, and she runs with no music! Crazy huh? She runs to the sound of the wind. She has the clarity of mind to work through anything that goes on her mind. She often tells me that during these times is when things press on her and she does the science behind working out the problems of life. Most of us, however, are not like her! we need music, if for no toher reason than to fuel us through our workouts! Sometimes when I run, I get into autopilot mode and am able to blast through my workout in a way I could not do without it. A different friend asked me for suggestions for her playlist, and now you know th motivation behind this post.

My playlist generally consists of eight different types of songs. My playlist can be any from just eight different songs, to I once had one well over 120 songs. In retrospect, that was way too many!

Intro: Like the songs playing in an arena as a wrestler or boxer enters the ring. You need a song that says, "I am not here to play or hang out, but to work." This song can set the tone for the entire workout. I like songs like "Lose Yourself," which as well as great music to keep you going, also has some pretty motivational speak to it.

Motivation: As you build moment you need music that will help you to do the same. I call this the Stronger section, because in my playlist, it is often that I use "Stronger" by Kanye West, Britney Spears, and Kelly Clarkson. Christina Aguilera's "Fighter" is also a favorite of mine in this section.

Random Pop Song: I am not a fan of techno , but pop and techno music have some amazing beats. These songs allow you to lose yourself yourself in the music. If you know the words, even better! Then you are not able to doubt yourself through the last few reps, you are too busy singing your lungs out like a 14 year old girl! My favorites include Christina Aguilera's "Dirrrty" and Britney Spears "Toxic" 

Song You Havent Heard In Forever: Nostalgia can do wonderful things! By now you are probably halfway through your workout, possibly getting tired. Maybe even exhausted by the monotnous routine, but there is something that hearing "Eye of the Tiger" or "Don't Stop Believing" does to you. Puts a little pep in your step!

Guilty Pleasure Song: These are songs that you would never admit to having in your playlist, but for one reason or another they put a smile on your face. They remind you that what you are doing here is fun. You drug yourself out of bed to reach a goal, sometimes its this song, and not the motivation song that reminds you about why you are here!

Abnormal Genre: Most of your playlist is probably the same artists or types of music, so it is good practice to keep it fresh by putting a random song in there. Amidst a lot of rap, Carrie Underwood's "Before He Cheats," "Quitter," and "Songs Like This" and System of a Down's "Chop Suey" often pop up!

Power Song: Your workout is almost done! This song gets you though the last little quarter. You are tired, your arms want to give out. You have forgotten what your legs feel like. Until this song comes on. For some unknown reason you show more power through this current state of exhaustion than you did at the beginning! Drake's "Forever", Skillet's "Awake and Alive", and Eminem's "Almost Famous" generally top this part of my workout.

Recovery: Congrats! You made it! This is the antithesis of the song you came into the gym with! This song makes you realize that you are a "bad man!" You gave it all, leaving the gym knowing you gave a full effort! I like "Kevin Rudolf's "I Made It!"  or Jay-Z's "Run This Town!"

So you are going to use a trainer eh?

So, you have decided that you are going to use a personal trainer? Maybe you are just going to use the couple free sessions that came with your new gym membership. Or, perhaps you need someone to push you out of your plateaus. Maybe you see the "gym rats" have something you dont have, but want. Whatever your reasoning behind getting a trainer, they are paid for thier services, but like a waiter, or anyone else. They are paid in your results, you are a walking advertisement for them! They are also paid in your returning to suffer thier company (continue to allow them to train you.) Much like buying a car though, you do want to make sure that you have the trainer who is best suited for you. Here, I just wanted to list a couple things you need to know about trainers: what do they do? What they should not do? And what they should be doing! Most of this is common sense, but still nice to remember!

The trainers job is definitely to acquaint you to the gym. It is thier office, and it could be yours. Approach the gym like you would a job. Or in gym terms, "go hard!" The trainer should show you where the equipment is, but also how it works! This step will prevent yourself from getting hurt! They should show you the proper form which will prevent most injuries. Working out is just 20% of what it takes to lose weight and  tone your body. Your trainer should have some sort of background in nutrition. Just like working out, your nutrition needs should be individual to your weight loss goal. For example, my trainer taught me how to eat when I lost weight, and now that I am trying to bulk up. Your trainer should be mapping out your workout and nutrition. And that map should be individual to our own goals. Your trainer has evaluated where you are, and you let them know where you want to be. Together you create a plan. Deviating from that plan will make your end goals that much harder to accomplish.

I didnt want this section to be a "fire the trainer that does this" section, but its just words of caution if you catch your trainer doing this. Your trainer , like we said earlier, is a hired hand- a professional. You are not paying them to be your friend. They should not be absent during your session! They should be watching you, making sure you are being safe and will be able to use the equipment to perfection even in thier absense. They cannot train you if they are not observing you. They should not treat every client the same. Every client is not the same. They have different needs and different goals. That being said, they should also incorporate different types of fitness into your workout plan! I knew my trainer was a winner when she incorporated free weights, body weight, machines, and cardio into every workout!

I have had a couple different trainers. Some good. Some bad. Here are some of the things that the better ones had in common with one another. They realized I was a walking ad for them. They made sure my form was to the peak of perfection. They knew my progress was like a resume for them. They took pride in my progress. We established short and long term goals. There was not a time where goals were not close to being met and more goals being established. They used the proper form of motivation at the proper time. As for myself, I am a complicated individual, sometimes  I need positive cheeers when I do good. But, for the most part negative reinforcement helps me to improve! As you gain confidence and do more reps, form may be sacrificed. Your trianer should make sure that progress and form stay together, not sacrificing one for the other. Your trainer should also be very good about keeping things fresh! Mine recommended a couple classes including a spin class I fell in love with, and TRX training which wooped me big time! But most of all, the best trainers are based on your needs and thier stregnths. I am so thankful for all of mine!

In short, your trainer should compliment your life. Because, after all, fitness is not jsut one part of your life, its incorporated into every area of life! Your trainer could also be called your Life Coach! Respect them and take in what they have to teach you!