Stress Relief Tip- Be A Little Selfish

With the holidays around the corner, the economy and all the other day-to-day challenges it seems like stress can easily find its way into our daily lives. How we handle it, or rather don’t handle it, can lead to even more stress if we aren’t careful.

Here is a quick stress relief ritual you might want to incorporate into your sometimes chaotic life:

Enjoy ‘me‘ time- take 5 minutes every day to support some alone time. Look for a quiet room, burn a candle for relaxation, breathe deeply, and fill your mind with positive affirmations, thoughts, prayers or quotes that inspire you. This 5 minute break is sometimes all you need to break free of a stressful event or bring out a source of creativity for your work or other endeavors.

Here’s to being a little selfish,

Amy

Fitness Cliques- The Diet Groupies

I have to admit it..my brain thinks differently than others. When I want to know more about  a subject, such as fitness and nutrition, it involves three things: interest in the topic, a passion to learn everything I can about it, and then sharing my knowledge with others- like my clients, family and friends.

Hence the nutrition degree, plethora of fitness certifications and years of practicing what I preach. I strive to give and be the best with my work!

Trouble brews sometimes when fitness cliques interfere with my job of getting the real information out to my clients… One clique in particular just gives me a very uncomfortable rash in a place that’s hard to scratch- sarcasm implied here. It’s the diet groupies.

You know who they are. They are always on the latest diet, looking for a quick solution to lose the unwanted weight they’ve gained, and have generally lost weight on some stupid diet but gained it all back because they aren’t addressing the real issue at hand..no exercise and too big a spoonful in the mouth. Listen to me, please, diet is a four letter word.

I have never been, never will and will never tell my clients, family members or friends to go on a diet! It is a temporary solution to mask a deeper unresolved problem of poor nutritional habits. Eating is necessary, healthy and should be done frequently throughout the day. Additionally, you need carbs (no they aren’t an enemy, rather a very important source of fuel to feed your muscle and brain tissue), fats (in moderation and good sources) and protein to be balanced.

Your bodies need a constant, steady supply of fuel to support basic functions  like breathing, circulating, sleeping, brushing your teeth, using the toilet and getting in your car. Guess what? If you exercise, play sports or have a fairly active job, you’re going to need more fuel to support it. Trust me, if you don’t eat the right amount of calories you will suffer from lethargy, lack of concentration and poor performance with exercise and daily activities. Why the hell would you want to do that?

What about the alternative solution? You know the one that I, the fitness industry and every other knowledgeable professional will tell you..put down your fork, control your portions and eat to support you. BTW you’ll need plenty of nutrient dense foods. Sorry, you have to eat vegetables and fruit. Oh yeah, and hold the simple things like white flour and sugar, crappy things like trans fats and hydrogenated oils, too much alcohol or anything artificial or you can’t pronounce in the food label (unless it’s a foreign label).

It’s quite a simple process, although any diet groupie will suggest otherwise. I’ve heard them all: low carb, high protein, fruitarian, raw foods, macrobiotic, low fat, pill-popping, super low calorie and fasting diets….plus many more! They all have their slogans, but they are all crap. Unless you are not a human being you will need a sound eating plan that includes proper percentages of carbs, fats, proteins, vitamins, minerals and possibly some accessory nutrients (think glucosamine).

How do you know what you need? I know, ask a professional like me. Please run from a trainer, friend, family member, or any other person for that matter, that tries to sell you on a diet program (you can actually grade them here).

Also, pills, potions and calories that are less than 1200 for a woman or 1500 for a man are completely unacceptable. Run to the hills, bury your head in your pillow or just tell them to buzz off if they suggest otherwise.

I’m a passionate person who loves her work. I’m also just as passionate about people who screw with my work, provide false information to my enthusiasts or try to sell them on something that isn’t a lifelong solution. Temporary is fine when it comes to living conditions, transportation or in-laws (wink, wink). However, it doesn’t apply to dieting or any other form of exercise.

Groupies generally want one thing to meet their idol/obsession. Whether it’s weight loss, rock stars, artists or entertainers it’s all the same. You may get what you want one time, but does that keep you satisfied for the rest of your life? Hell, no!

Be the individual who doesn’t follow the clique- change your stars and become the idol with the groupies. Lose weight by following the standards set forth by the experts who have studied nutrition, weight loss, exercise and all things  that support it. People like me, and all the others who walk the talk, live the life and understand what you need to make your weight loss goals permanent.

Let’s make our own clique- the permanent weight loss group. Wait, it already exists, it’s called the health and fitness industry. Are you ready to follow our advice yet?

Passionately- Amy

PS- the real solution to your dietary issues exists here http://www.dietgrader.com No, BS! Straight up what you need nutrition with a report card to boot.

PPS- It’s so important I’m offering a FREE one week trial! Use it!!

Do You Need a Nutrition Wake-Up Call?

“If you’ve put forth the effort to attain your weight loss goal through exercise alone you may have faced the same reality that nearly all others come to realize… Exercise alone is not enough!

50%-75% of the battle in attaining your weight-loss goal comes down to what you put in your mouth. You need to run for a very long time to burn the same number of calories you can consume in just a few minutes.”

Words right off the pages of our new website http://www.dietgrader.com

The site is up and ready for anybody needing a nutritional wake-up call, kick in the butt or just interested in learning more about their nutritional intake. It’s an amazing and useful site that we’ll be spending more and more time using within our business locally and globally as we reach out with the good word of health, fitness and wellness.

Check it out and see what kind of nutritional report card you get.

Here’s to your ample consumption of fruits and veggies..CHEERS!

Amy

Seeds of Compassion- Words of the Dalai Lama

I had an amazing opportunity to attend a speaking engagement with the Dalai Lama about a year ago. Unfortunately, I chose not to attend because I had already committed to something else. Thankfully, one of my fellow fitness professionals did go and brought me back some literature and my now, very worn out, “seeds of compassion” bracelet.

Although the bracelet is slowly fraying away, I still hold the words and information close to me. I have them posted on a bulletin board in the studio and look at them frequently. Especially when things aren’t going the way I envisioned them or I just need a little reminder that life isn’t always problematic.

Life is full, unpredictable and what you make of it. A healthy life is one that balances life, work, play and pleasure and allows for the natural ebb and flow of day to day circumstances.  Although the following words of the Dalai Lama were geared toward our interactions with children, I believe they apply to everyone at any point in their life. We all need to remember:

When we wake up to make a promise:

“With an open heart and joyful mind, I promise to practice compassion- to be kind to myself and to others and, especially, to be kind to every child whose life touches mine, from near or far, for today and always”

ALL DAY LONG REMEMBER TO:

Laugh

Listen

Learn

Love

Encourage

Respect

Be Kind & Consistent

Part of living a healthy, compassionate life is to be fulfilled both physically and mentally. You may have amazing work ethic when it comes to staying fit, but lack compassion or the ability to let go of things that in the long run, can make you sick.  I truly believe the 8 words above summarize it all and should be screamed out off of the rooftops for all to hear.

Think about it:  Do you practice planting the seeds of compassion? Are you taking care of the physical and mental you? What is is that you need to change or do to make it happen?

In health and compassion- Amy

PS- one of my other all time favorite quotes: “Live, Laugh and Love!” My next tattoo is going to have this in it!!

Holy Crap! Exercise Makes You Fat?

Now that I have your attention I can relay some very important advice on a recent article that was published in Time magazine: Why Exercise Won’t Make You Thin – TIME: http://tinyurl.com/m9l26h

About 10 years ago, I would have lost my mind and become enraged, angry and out of control over such an article being written.  Thankfully, I have matured and can see both sides of the fence. Although, I couldn’t disagree more with the article and some of its facts, I can appreciate the argument and do understand where some of the misinterpreted information may be coming from.

Our fitness industry is full of information that sometimes gets misconstrued in the eyes of the consumer- like the writer of the aforementioned article.  Hell, if we were able to convince everyone what we know works, there wouldn’t be diet books, weight loss programs or for that matter very much need for our services because everybody would be on the same page. We, the fitness industry, are still trying to convey our message to those who will listen, and articles like this do not help us with our mission.

Listen to me: EXERCISE DOES NOT MAKE YOU FAT!!!!! It burns calories, improves cardiovascular function, decreases risks of developing certain diseases, improves your ability to live a long and prosperous life, helps with stress relief, improves cognitive function (see TIME article for this one supporter of exercise), increases bone density and muscle tissue, plus just feels amazing if you let it into your life.

Exercise comes in many forms and is appropriate for any person, at any level, of any gender, race or physical capacity. The fitness industry has options for everyone. Unfortunately, not everyone gets put into the proper programming for their ability, motivation levels or fitness goals.  A professional fitness trainer will take all of this into account and provide proper training, education and motivation for each of their clients.

Additionally, diet, which seems to be the main topic of discussion in this article, can account for more than 50% of the consumer’s results. Yes, exercise may invoke a hunger response, but a knowledgeable consumer will know better than to shove more than their needed daily calories into their mouths or indulge in crappy, non-nutrient dense foods post exercise.

It’s always been about balance: eat more, weigh more, eat less, weigh less. Can you eat less and lose weight without exercise? Yes, of course. Will your muscle’s atrophy (shrink in size and make you look like a saggy, bag of bones with a flat ass) by dieting alone without exercise? Yes, of course. Not to mention missing out on the wonderful side effects of regular exercise. ACSM, AHA and all the leading organization tout regular workouts on most days of the week for a reason. It works!

Bottom line: you need to move your mass, eat a balanced, healthy diet that supports your daily efforts and works within your current fitness abilities and motivational efforts. I’m sorry many people don’t enjoy exercise or moving their body parts. I’m also sorry that society has created drive thrus,  remote controls, sedentary jobs, video games, microwaves, cable TV and all the other indulgent activities we all take advantage of.

This article was just a giant excuse in my opinion. Yet another reason for consumers to not exercise or place blame on it being too hard and/or not effective. Weight loss is 50% effort, 50% diet and 100% percent commitment. Yes, that is 150%. Genetics, lifestyle and motivational levels will effect your percentages. I’m sorry you weren’t blessed with mile-long legs, a cute button nose and all the things your genetics didn’t give you. What are you willing to do, what can you do and what should you do? Three important questions to ask before you start your weight loss journey.

Don’t let this article discourage your exercise efforts, personal training sessions or investments in your health. Exercise is a tried and true method for weight loss and improved physical capacity.  Exercise does not make you fat rather, it’s the other pieces of effort that do.

Staying balanced,

Amy

PS- The worst part of this article is the piece of fat turning into muscle..this is not possible. Muscle tissue grows with specific exercise, and fat tissue shrinks as we burn off extra calories, therefore body composition changes. We can’t morph tissues- although that would be cool!!

PPS- If execise made you fat then how do you explain all the fitness professionals who walk the talk?

10 Commandments for Reducing Stress

AAHH stress. A five letter word we could all use a little less of sometimes in our lives. I’ve had my share of it this summer and thought it was more than appropriate to share these funny, little tips that came from an unlikely source. My grandmother recently moved into a retirement community and these commandments just happened to be part of their August newsletter.

Funny thing is, the moving of my grandmother along with her illness and other incredible tidbits that went along with it are the same reasons I’ve had such a challenging (stressful) summer.  Ironic and amazing all at the same time. I consider this a sign of a valuable lesson that I’m being taught in my life, not to mention the valuable information I get to pass along. So here you go:

The 10 commandments for Reducing Stress:

1. Thou shalt not be perfect, or even try to be

2. Thou shalt not try to be all things to all people

3. Thou shalt sometimes leave things undone that ought to be done

4. Thou shalt not spread thyself to thinly

5. Thou shalt learn to say no

6. Thou shalt schedule time for thyself and for thy supportive network

7. Thou shalt switch off and do nothing regularly

8. Thou shalt be boring, untidy, inelegant and unattractive at times

9. Thou shalt not even feel guilty

10. Especially, though shalt not be thine own worst enemy, but thine own best friend

These are all excellent tips to help remind us that life is too complicated, full and ridiculous at times. We must learn to let go of some things in order to get other things done, but still take care of ourselves and be healthy. Couldn’t have said it better myself..well, I would have put in the bit that exercise is a proven stress reducer, too.

Here’s to a stress-free, fun-filled, energetic and playful rest of your summer!

Amy

PS- I’m an expert at 3 (more like too distracted), love to indulge in 6, need to work on 10 and resonate with number 8 from time to time. How about you?

I Can’t Do It All- A Trainer’s Personal Challenge

I have to admit I’ve been slacking on my job lately. My personal life has been full with some unusual circumstances that have me doing many extra things and taking my precious work time away from me. I’ve felt challenged, sad but mostly just angry becaue I haven’t been doing my optimal job as a fitness pro.

I always spend extra time checking in on people, writing articles, coming up with blogposts based on my observations or just taking a moment to appreciate the awesome people I work with, train and teach. You all mean so much to me and make my job fun, challenging and ever-changing.  Thank you!

My sharing is an effort to show everyone that even those that appear healthy on the outside can be suffering from some major emotional stress and drama that will affect their inside. That, I’m afraid, is where I’ve been the past month. Sorting out my time to take care of granny and her needs, handling my business professionally (already covered how that hasn’t been going too well), managing my family and let’s not forget my own personal health and workouts.

Yeah, they’ve been hard to get to. BUT- I make them a priority because if I don’t I will be a wreck. The physical movement and exercise helps me let off steam, feel better and allows me time to think alone and sort things out. I know for a fact, if I didn’t have it, I would be just like the person who’s been giving me the most drama over the past month.

So, I admit it. I can’t do it all, but I want to. I’ve learned some valuable lessons this past month and have listened to my own advice many times. It’s easy to give up and not prioritize your health when life gets full of unexpected challenges. This should never even cross your mind. Also, learning to prioritize and let go of things you know you just simply don’t have the time to do. There is no need to stress over getting the laundry done or dusting…it will still be there.

Although my life has been a challenge, my efforts not to my standards and my house is a mess I still love my family, friends, work and outside interests. I’m hoping things will settle in the next few weeks and all the energy I’ve been putting toward personal will be back to professional.

Look out when this happens. Usually challenge breeds creativity and deep thoughts from me. Hope you are all ready for it!

Stay balanced and focus on your health!

Amy

PS- Did I mention my eating habits are pathetic..don’t forget good food breeds good brain and body activity. Coffee, candy and bread do not make a balanced diet.