Keep Moving!!

Yeah, keep moving. It sounds so simple, doesn’t it. Sometimes various items of the body just don’t work, you get sick, you are busy…blah, blah, blah Sooo, let’s get real, here. What’s really holding you back from exercising, even a little? I’ve had clients in boots, neck braces, slings, with MS, Parkinson’s, two broken hips (same one twice), screwed up discs, and on and on.

The fact is that it doesn’t take a lot to start. If you talk with someone who is in the fitness industry and they say you need to lift heavy, run, get your heart rate up, or other such things, I’m telling you right now, just walk away. Do you need to do all these things? Well, yeah, eventually, but you don’t start there. You start first by finding out if you have overactive or underactive muscles. Then you find out what your balance and core strength are like. That’s what you start with. If you can’t stand on one foot while lifting your arms up in a V, then you have some basic work to do. *This* is moving, folks. Shoot, I’ve had more than a few clients that I had sitting down, then standing up, having them pay attention to basic muscles they should be using. It wore them out…and it will if you’re not used to it

That said, if you’re used to doing more advanced work, then do it…sensibly. Don’t go great guns when you haven’t been doing it for a while. That’s setting yourself up for failure. Your brain doesn’t comprehend that you’re out of condition and need to get back up to speed. Take it easy, avoid injury and frustration, and you’ll get back before you know it.

My point is that you’re trying to set up habits of moving just like you eat, drink, sleep and other potentially healthy habits to keep you going for a while. If you’re changing your diet, I usually don’t recommend making drastic changes at first, but cutting out the nasty habits first. The same with exercise. First determine your goals, how bad you want them, why you want them, then start working on a plan on how to get there. If you need help, give me a shout!

In the meantime, read back on my previous blog posts. They’re old and I have been bad about keeping them current, but they all have good information.

See you again soon.


Freaking Out Over Eating

Don’t you get overwhelmed with all the stuff you read about diets? I mean, really! Don’t eat carbs, don’t eat meat, eat whatever you want as long as you don’t exceed a given numbers of calories a day, blah, blah, blah. I believe people are different and what works for some doesn’t work for others. I’m not huge on diets. I’m huge on lifestyles. I think eating is something you do to maintain your “machine”. You *must* eat and eat well. So, what follows are my suggestions and you can take from it what you choose.

1) When you want to alter your eating habits, don’t try to do too much at once. That’s the first, most important rule. If you try to do too much, you’re setting yourself up for failure. You want to make a lifestyle change and permanent change takes a little time and effort. A lot of eating habits are just that, habits…and it takes a while to change them. Look at what you need to change and make a strategy for eliminating and changing. Most likely, if you start eating regular meals with healthy snacks (or small “meals” ) in between, keeping your blood sugar level, it will help you resist those unhealthy, processed snacks. One strategy is to do a “food prep” day. My nephew and I were just talking bout making egg/vegetable cups in muffin tins to freeze since I need to eat less fruit (I eat fruit smoothies for breakfast and they’re starting to affect me in a bad way).

2) If you’re a soda junkie, wean yourself off of them. They’re nasty for you. I mean, if you pour a certain soda on meat and it disintegrates or if it removes rust from your bumper, do you REALLY want that to happen to your insides? There’s absolutely nothing good about sodas except as a household or car cleaner, so think of that as you want to grab a soda.

3) Limit drastically your sugar intake. Sugar is super processed. I’ve heard (though not verified) that certain centers of the brain react similarly to sugar, cocaine, and heroin. I can buy into that one. People get addicted to sugar and it can kill you. If you want a sweetener, use natural stuff like honey, maple syrup, or Stevia, but use it in moderation.

4) Eat as little processed food as you can – boxed, canned, frozen, whatever. Exceptions are frozen vegetables and some canned vegetables that don’t contain chemicals on the label. Do some research into those additives. Find out what they are. Eating fresh just takes a little planning.

4)You can find the Mediterranean Diet, Paleo Diet, Atkins Diet, Vegetarian diets, and on and on. There is a common thread on most of them — eat lots of fresh vegetables, as organic as you can get them. I am going to suggest one thing – be smart and use common sense.

5) Here may be something that many may dispute strongly, but I’m going out on a limb because I firmly believe it. Stay away from fat free foods, other than skim milk if you want it. I have several reasons for saying this. Mainly, when fat is removed from many foods, it’s replaced by sugar or chemicals. At least with fat you get something honest. I could go into this more, but trying to keep everything short and sweet.

6) Hydrate!! I just heard something on the radio (on NPR, no less!) that said that there was no scientific evidence that says you need 8 cups per day. I’ve been training athletes for over 15 years and all studies I’ve read (and they’ve been extensive) say that, at the least, we need to drink an ounce per 2 lbs of body weight. So if you weigh 150 lbs, you need 75 oz of water a day. It’s not really a lot. Think about it, your body is mostly water. We lose water simply by breathing! If you wait until your thirsty, you’re already starting to dehydrate. Don’t turn into a prune, drink the water.

That’s it. do your thing. Don’t freak out. Use the basic outline above and go for it. Be sure to eat, don’t starve. That doesn’t help at all.

On top of that, get sleep and spend time playing. Enjoy this life!! It’s the only one you have.

I am the WORST at excuses

I have just gone through a period of neglecting a most important tool and outlet…this blog. Why? There are always excuses: I’m busy with business research, I have clients to take care of, I have a husband that needs to know I recognize him, training to do, blah, blah, blah. Yep, all excuses.

Do you want to hear the worst part of it? There’s always more research to do, clients received the BEST attention, my husband is still with me and still knows I know him, and training continues. What it boils down to is that I simply didn’t take the time to do it. And I DID have the time.

Do you do this? Yeah, most of us do. It’s okay. We can get over it.

It’s the same way with exercising or paying attention to our nutrition. You can take it up again. You don’t get penalty points, so you’ve lost nothing. Guilt is completely pointless. Simply start…or pick it up again.

Exercise is easy. You don’t need special shoes, clothes, or gear. All you have to do is move. Now, if you want to pick up the pace, you probably want to be comfortable in your clothes, but you can exercise in your living room with items from your pantry (not opened) or other items around the house. And you really don’t need items, you can use your own body! You can even clean house and exercise at the same time. Ever watch Mrs. Doubtfire? Now THAT was fun. Put on some Aerosmith, jam, and clean to Dude Looks Like a Lady, and you’ve done a workout!!

Nutrition is the same. I don’t care what anyone says, nutrition is a learned behavior. If you want to change to good nutrition, you have to unlearn some habits. That takes a little time and strategy, so don’t try to do too much too soon. Start by cutting out sugar or sodas or processed foods…one or two things at a time. Whatever you can handle. Pay attention to how you feel. After you have that conquered, move on to the next item. You can experiment with replacing bad stuff with good. You don’t have a time limit. Your biggest concern is to make an effective change a little at a time.

You’re going to make all this a long-term change, so you have to change your outlook. Start. Negativity doesn’t belong in any shape, form, or fashion.

So, I’m starting new habits here. I’m going to have a new blog each week on Mondays. They’ll be fun and informative. You can make whatever changes you need and, if you need help, give me a shout.

I’m also going to do that research, pay careful attention to my husband, continue to take care of my clients, and get serious about my 1/2 Ironman training.

The Cost of Getting Lean

Are you one of those who wants that six-pack? How about just getting into your old jeans? A friend sent me this article and it’s dead on. It explains what you can expect for your expectations — the price you pay. It’s realistic, honest, and explains it all in a way that helps you decide what you want to do to reach your fitness level.

I hope you enjoy and be sure to send feedback on your reactions. I’d like to hear what you have to say.

Get the scoop on coconut juice

Is coconut juice all it’s hyped up to be? Which is the best? Get the scoop from Dana McMahan in this piece at

Coconut water has grown exponentially in the United States recently and is poised to continue growing, due to marketing pressure and growers catching up to demand.

Coconut water’s health powers include decreasing blood pressure, preventing heart attack, and smoothing skin, among others—but all these benefits rely on tiny amounts of compounds found in fresh juice that may not survive industrial processing.

Multiple sources show that coconut water is better (though marginally) than both traditional sports drinks and plain water for rehydration during and after exercise.

Fresh coconut water tastes way better than any packaged variety we tried, but a few brands were worth buying; only one was a complete throwaway.