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Monthly Archives: December 2015

December 31, 2015

How alcohol affects health and fitness

In this science episode, we discuss alcohol. It’s a topic that comes quite often when I deal with my clients. They ask whether they can consume alcohol in their health and fitness journey. The answer, that isn't really an answer for this question is “it depends.”

A March 2013 study found that the chronic alcohol consumption reduces testosterone and increases cholesterol, both of which are not good for muscle growth and muscle retention. Therefore, chronic use of alcohol is not recommended. Moderate alcohol consumption may be okay. But you need to understand what is moderate. Just to give you a number, something less than 7 drinks a week should be okay.

There are other studies that may help you set your strategy. A March 2015 study on “Alcohol, Obesity and Loss of Strength” found alcohol use reduces our strength. Another 2015 study on “the lifestyle factors in associated with successful weight-loss” found that losing weight is co-related with a healthier lifestyle which includes drinking less alcohol.

After seeing results like this, it may seem like it is best to quit drinking entirely. But that may not be practical. So, the goal should be to build healthy habits that we can keep over time. Gradual changes of habits are more sustainable, which will lead to a healthier lifestyle.

So, an individual needs to determine what is going to work for him or her. One perfect way to deal with alcohol is treating it like sugar. Sugar is one of the things that create fat in our body. Alcohol works almost exactly the same way.

Links for further reading:

Nutrition and Metabolism Article

Phys Reports Article

Springer Article 

T and F Online

Now you are better informed of how you should deal with alcohol in your health and fitness journey.

The fountain of life – water

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

December 30, 2015

Understanding cholesterol with Jimmy Moore

Let’s talk cholesterol!   Jimmy Moore, author of Cholesterol Clarity, is our special guest today.   Ever wonder what all those cholesterol numbers actually mean?   We’ll talk with Jimmy Moore all about his thinking on cholesterol.

Jimmy Moore is best known for his “Livin’ LaVida Low-Carb” blog and podcast.   In 2004, at 32 years of age and 410 pounds, Jimmy made the decision to take off the weight that was literally killing him. The time had come for a radical lifestyle change.   A year later, he lost 180 pounds and shrunk his waistline by 20 inches. This phenomenal weight loss enabled him to come off prescription drugs for high cholesterol, high blood pressure and respiratory problems. His dramatic change sparked his dedication to helping others find the information they need to make the kind of lifestyle changes he has made.

Our bodies make cholesterol and it is an essential element in our body. How does our nutrition affect cholesterol? What do all of the numbers on the lipids panel mean for our health?   Jimmy discusses the elements of the lipids panel test, inflammation, and other tests that should be discussed and explored with your physician.

Along with his blog and podcasts, Jimmy Moore is also the author of The Ketogenic Cookbook, Keto Clarity and Cholesterol Clarity. Learn more about Jimmy Moore and his work at www.livinlavidalowcarb.com.

The scoop on ketosis with Jimmy Moore

Can fasting be a healthy solution for weight loss | Jimmy Moore

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

December 29, 2015

Emotional roadblocks in health and fitness | Ellen Shuman

Ellen Shuman is an emotional eating recovery coach who specializes in removing emotional barriers to achieving health goals. Her work focuses on teaching emotional regulation tools to those who have trouble being present and following through.

Sometimes people experience emotional roadblocks that threaten to derail their progress in achieving their health and fitness goals. This issue is not simply a case of laziness. Conversely, many people who experience these roadblocks are hypervigilant in other areas of their lives.

The issue is more often about having the ability to tolerate moments in one’s life—feelings, tasks, disappointments, stress. When these roadblocks are not well-tolerated, there can be difficulty in following through with an exercise routine. When people experience these problems, they feel the need to distract themselves from the present moment. And exercise is actually a totally mindful act—one in which the participant must be fully present. The resistance comes from the desire to disconnect. They don’t want to be mindful, and that desire is stronger than the desire to follow through on their health goals.

So how can people overcome these roadblocks and this desire to disconnect?

Get connected first thing in the morning

Make your bed. Adopt a meditation routine. Take a simple action that will make you feel a sense of accomplishment, which will turn on your mindfulness switch for the day.

Do a daily self-check on goals

Use PENSO: physical intention, emotional intention, nutritional intention, spiritual or social intention, and outstanding/other/opportunity. Address each area once per day.

Feel competent and confident

Feel confident that you can create the day you want to create.

The need to go mindless dissipates when you are mindful. If you are willing to tolerate being in the present moment and live mindfully, it will increase your possibility of following through.

Want to learn more about Ellen Shuman and removing emotional roadblocks? Learn more at www.aweighout.com or join her free telephone seminar on Sundays at 4pm ET. You can also reach her directly at (513) 321-4242 for a free assessment for coaching.

 

Habits and failure

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

December 28, 2015

The magic of sleep

Everybody loves good sleep, but they often don’t get proper sleep. Babies and teens sleep well but when we get to adulthood, we begin to purposely avoid it. We may want to sleep at night but we don’t sleep very well. We don’t do the right things when it comes to sleeping.

Sleep the actual magic happens. That’s the time our body goes through the process of repairing. Sleeping is the time when our body repairs itself. Sleep is also when your brain stores memory. In fact, while we're asleep, the brain repairs itself. So, if you are not getting proper sleep, you're short changing your brain and body. We have stress hormones that develop during the day when we work but when we sleep, they get washed away. So, if we are not getting proper sleep, then we are not fixing our stress problems.

Most of our hormones are set on a circadian rhythm and sleep is a big part of driving release and removal of them.  Breaking your sleep cycle will affect your hormone cycles, which is quite damaging to your body and brain.t’s not about how much sleep you get because the ideal number of necessary sleep varies from person to person. So, quality of sleep is

The amount of sleep someone needs varies from person to person. The quality of sleep is more significant than quantity. The environment needs to be the ideal one when we sleep. Avoid non-natural lights in your room when you sleep. Trying to avoid blue light is a good idea. And your room needs to be noise-free as well so that you don’t get up until your sleep is naturally completed. Taking alcohol or any kind of medication is a big “No” before sleeping. They can hamper your normal sleep cycle.

The environment needs to be the ideal when we sleep. Here are a few tips for better sleep:

Artificial lights

Avoid artificial lights in your at night and in your room when you sleep. Artificial lights are typically in the blue spectrum, which breaks the circadian rhythm, telling the brain it is daytime.

Noise-neutral

Your room needs to be noise-neutral.  Allan uses a fan to make his bedroom noise-neutral, but you may prefer full quiet.

Alcohol/sleeping meds

You may be unconscious with alcohol or sleeping pills, but unfortunately you're not going through the full sleep cycles.  As a result, you're not getting good rest and your hormone cycles will be disrupted.

 

Sleep smarter | Shawn Stevenson

How is sleep affecting my weight loss?

 

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

 

December 25, 2015

Todd loses over 300lbs

Todd loses over 300 lbsTodd is a 46-year-old married, father of two from Illinois. He also has an inspiring story to share. Now in the fifth year of his weight loss journey, Todd was able to lose over 300 pounds.

Todd’s wake up call began in September 2011 when he found himself in the hospital. At that time, he weighed in at 589 pounds. The doctors told him if he didn’t do something about his health, he’d only have about five years to live. He looked at his daughters from his hospital bed and thought about how he would not be around for them. He knew he needed to make a change.

But it would be difficult for Todd. Because of his physical limitations, he was unable to exercise. After doing some research and finding that at least 80% of weight loss was due to adopting an appropriate diet, he knew what he needed to do. He adjusted his diet and was able to lose 323 pounds.

Todd had a few tips for those who want to make a change:

Don't give up

There will be good and bad days. Some may even start questioning themselves. Is all of this worth it? Know that it is worth it. The good days will last longer than the bad days.

Lower your carbs

Cut back on your carb intake. Eat 4 to 5 smaller meals with snacks. Eat lean proteins, raw vegetables, and drink plenty of water. This will also help with getting your body into ketosis faster.

Todd has had an amazing journey in losing over 300 pounds. Want to connect with Todd directly? You can find him on My Fitness Pal as stogie40 or via his profile on www.realbodiesrealresults.com. Be sure to comment on transformation page. Don’t forget to check out the six-month program at www.older.fitness/diet, which will give you access to a registered dietician, food plans, recipes, and much more.

Patterns of success in weight loss

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

December 24, 2015

Obesity and exercise

In this science episode, we explore studies on exercise and obesity. Does exercise help reduce obesity? Some interesting studies seek to answer that question.

A 2003 article of Journal of the American Medical Association by Drs. Frank Hu and colleagues examined the relationship between women’s BMI and their physical activity. An important term here is “Body-Mass Index”, briefly BMI which measures the relationship between a person’s weight and height. The ideal BMI for a person is between 18 and 25. So, anyone with over 25 BMI is considered overweight and below 18 considered underweight. The study took 6 years to examine 50277 women aged between 46 and 71. What the study found was really very interesting. Individuals two were sitting two additional hours a day had 23% more obesity. So, less daily movement is one of the major reasons for increase in obesity. So, someone who watches TV for two hours is more prone to obesity than another person who chooses to walk around and constantly on the move. The study report says two hours of daily walking or around the house saw obesity decrease by 9 percent and one hour of brisk walking saw 24 percent obesity decrease.

Another study also in 2003 published in the American Journal of Clinical Nutrition by Drs. Koh-Banerjee and colleagues examined 16,587 men aged 40 to 75 years who they described as healthy. The study took nice long years to complete and it was about weight and waist size. The study found that just 4 hours of weekly increase of physical activity resulted in a reduction of their waist circumference by about 1.9 millimeters. On the other hand, the men who increase their TV watching by 20 hours a week had waist size increase of about 3.0 millimeters. One of the key finding of the study was the group that exercised daily had way to less obesity than the group that did not.There are many more studies that indicate the level of activity is an important factor that determine your fitness and obesity. Consider how your activity level can be affecting your weight loss or weight gain. Obesity is at an epidemic level and it is time to change that. The change starts with you.

There are many more studies that indicate the level of activity is an important factor that determine your fitness and obesity. Consider how your activity level can be affecting your weight loss or weight gain. Obesity is at an epidemic level and it is time to change that. The change starts with you.

Weight training for fat loss

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

December 23, 2015

Finding mindfulness with Bruce Langford

In today’s podcast, we meet Bruce Langford of Mindfulness Mode to discuss how mindfulness can help you on your health and fitness journey.

Bruce Langford was an entrepreneur for his all adult life until he quitted his job to begin committed to bullying prevention. Thanks to that, he became a Mindfulness coach. He truly believes involving fitness activities into his antibullying program to be really effective.

He also hosts the Mindfulness Mode Podcast, where he shares the ideas of Mindfulness with the world.

Nowadays, it is not just all about prayers and religious stuff, because science has proven mindfulness to be really effective and able to changing our brain in order to let us be calmer, focused and relaxed.

Practicing Mindfulness has lots of benefits, first of all, it helps you releasing stress (that is a hormonal process, where a big quantity of cortisol are produced by our body) and sleeping better, and just these things are already a huge step forward for people. This leads people to be more focused and driven to their commitments.

The first advice Bruce gives is to be active, to get out in the world experiencing something that feels good, something that we really enjoy doing, like a good walk in nature, and that is where Mindfulness comes along, just being aware and conscious of the presence of nature itself, with its smells and sounds.

The important thing is to do this on a regular basis and routine, trying to give our mind a break (from social media, screens and caffeine too) and a quiet time, at least for 10-15 minutes per day.

As one final bit of advice, Bruce believes you should create a night ritual in order to ease the stress and sleep better.

Learn more about Bruce Langford at Mindfulness Mode.

https://40plusfitnesspodcast.com/sacred-baths-health/

 

 

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

 

December 22, 2015

Habits and failure

A commitment to creating a fitness lifestyle is all about establishing habits and lessening the chances of failure. To be successful, a person’s “why” has to be at least partially for him or herself. This is critical to establishing a new self-relationship.

Consider Sandy, who has been featured on previous episodes. Sandy was establishing healthy habits and taking action. She was eating better, staying active, and drinking more water. All of this was allowing her to play with her grandchildren just the way she had imagined when she set out on her fitness journey.

In this call with Sandy, she considered next steps in her journey. She needed to develop her goals for the short-run. What did she want to accomplish in the next six months? These goals were to be measurable and attainable, and she seemed ready to get started.

She also recognized that she needed to drink more water. Sandy had a history of joint issues. Though her increased water intake was helping, but even more would be needed to get her to full hydration. This would allow her to avoid additional pain and problems in her knees. These added fluids would also help to flush toxins out of her system both quickly and efficiently.

Overall, Sandy was making progress. She was losing weight and getting stronger. She had increased endurance and was even getting compliments on her physical changes. However, unexpectedly and unexplainably, she dropped out of the program at Week 7.

Emotional roadblocks can be a tough obstacle to overcome. They have the power to derail previously established habits and threaten failure. This is so very important and will be discussed on the next episode.

 

My client Sandy makes the commitment

Emotional roadblocks in health and fitness | Ellen Shuman

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

December 18, 2015

3 keys to successful weight loss

In this episode, we cover the three keys to successful weight loss – patience, persistence, and progression.

Patience

You need to understand that nothing significant can be achieved overnight. So, you shouldn’t expect to lose 20/30/40 pounds in a week or a month. You'll have to have patience.
When you want to lose weight, you need to be practical and set an achievable goal, for example, 1 – 2 pounds in the first week. It’s also important for you to set small, specific milestones like 5 – 10 pounds in next month Most people find they lose weight rather quickly at first and then level out.  This is the body's normal state.  Persistence will keep you on track.  Just keep working and it will happen.

Persistence

The whole weight-loss thing is something that happens gradually. You can’t expect to achieve your milestone when you don’t do anything about it.  As we learned in episode 9, you can use weight training as a part of your weight loss program.  Starting small and progressing by slowly adding resistance will

Progression

At any stage of the process, you can’t afford to quit. It’s never going to be easy to get what you want. So, you need to be very persistent. Just after you make the commitment, you need to stick to your commitment and keep doing all that makes your goal achievement easier and a step forward.

Use these three keys, stick to your commitment, keep moving forward, and focus on the end goal. You can do this.

Todd loses over 300lbs

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

December 18, 2015

Patterns of success in weight loss

Terry has a passion for fitness and helping others succeed in weight loss. As the founder of Real Bodies Real Results, he started his career in fitness years ago. He began offering fitness coaching and tips to friends and family, who later asked for his help in losing weight. After working with clients in this area, he knew these success stories would be valuable to those starting on this path.

Enter Real Bodies Real Results, a website with a mission to tell weight loss success stories in a deeper, fuller way to inspire others and share tips to be used by those undergoing their own journey.

A few of these tips include:

It's a lifestyle

Fitness and weight loss is a journey. Hard work is key. Only make the changes you intend to live with the rest of your life. Think of this as the new way you’re going to live your life, not just a diet. Fad diets, pills, and wraps are not sustainable.

Eat less move more

There is no one size fits all solution. You may need to reduce portion size or possibly eliminate some foods entirely. You need to do what’s right for you.

Motivation comes from within

Nobody will do it for you. Desire may be motivated by others, but ultimately it must come from within. You must love yourself enough to make the commitment.

Weight loss is not linear

Don’t let it discourage you. Consider this quote from Brandon on the Real Bodies Real Results website, “Will it be hard? Maybe. Will you be discouraged? Perhaps. Will you slip up at times? Most likely. Will it be worth it? Most definitely.”

The truth is, weight loss is a mental game. The main reasons that people decide to lose weight all have emotional ties. It is this emotion that gives people the motivation to continue or stop.

Remember, success in weight loss is a slow process. Keep at it and you will see success. For more information, check out the website at http://www.realbodiesrealresults.com/ or email realbodiesrealresults@gmail.com.

 

https://40plusfitnesspodcast.com/secret-successful-fat-loss-fitness/

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

December 17, 2015

Weight training for fat loss

When we decide it’s time to lose weight, we usually think it needs to involve lots of time on the treadmill, or long hours running or some other type of cardiovascular workout. This tends to be the go to option for many of us as we often shy away from weight training.   We tend to think of weight training as something that will make us big and bulky where aerobic training burns fat and helps you lose weight. However, weight training for fat loss can be a powerful tool in your weight loss toolbox.

There are changes we undergo throughout our lifecycle that often lead to weight gain.   Injury, illness, aging, lack of energy, changes in hormones all contribute to the adding of pounds and inches that often go unnoticed for years. The body also undergoes a process called sarcopenia, which is the natural loss of musical mass associated with age.   When we are in this process we burn fewer calories and store more fat.

But our muscles play many important roles, one being that they give the body shape. Fat tissue, on the other hand, is a sort of formless mass.   When we lose muscle, we lose shape and form, but we also lose the metabolism boosting functionality of that muscle.

So how can we apply weight training to our goals of becoming healthier and more fit? Incorporate weight training for fat loss as part of a balanced fitness program. Working your muscles creates active muscle fibers that burn up huge amounts of calories, even when you are sleeping.   And while weight training for fat loss can be a powerful way to lose weight and prevent weight gain in the future, be sure to balance it with aerobic training to improve overall strength and efficiency of your cardiovascular system as well.

Obesity and exercise


Weight machines versus free weights

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

December 16, 2015

Talking hormones with JJ Flizanes

Today we talk to best-selling author, JJ Flizanes. She is an Amazon best-selling author of Fit 2 Love: How to get Physically, Emotionally and Spiritually Fit to Attract the Love of Your Life, and the author of Knack Absolute Abs: Routines for a Fit and Firm Core. JJ Flizanes is also the host of “The Fit 2 Love Podcast.” We’re happy to have her on the show as we talk about the role of hormones in fitness and as we age. .

As we go through life, our hormone levels change.   As we age, we experience decreases in hormones, which have both a physical and emotional impact. Women experience menopause; men experience andropause.   Adrenal fatigue is also an issue we are experiencing in today’s modern society, which can cause an early onset of either menopause or andropause.

We discuss with JJ Flizanes the process of monitoring hormone levels through a comprehensive metabolic profile test that can be completed by your doctor. Blood work testing should cover progesterone, estrogen, testosterone, Thyroid (TSH, T2, T3, T4), Adrenals (Cortisol, DEHA) and also Vitamin D and Iron.

We also discuss the importance of rest, relaxation, lifestyle, and nutrition choices.   JJ emphasizes that physical exercise is very important to your hormone levels. In particular, resistance training is critical as we age for building muscle.

A change in hormones as we age is a natural, human process. For her clients and followers, JJ Flizanes designs customized coaching programs and unique, versatile approaches that harmonize the emotional, the mental and the spiritual.   JJ provided a ton of knowledge for us concerning hormones and other topics, you can find additional information from her in the following locations:

Website:   fit2love.tv

Full show on iTunes:   https://itunes.apple.com/us/podcast/fit-2-love-physical-emotional/id916562580?mt=2

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

December 15, 2015

My client Sandy makes the commitment

Commitment is the first foundation to meaningful change. A perfect example of commitment is Sandy, a client from Episode 2. She has her own approach to commitment, which she described when we spoke recently.

When asked about what commitment meant to her, Sandy revealed that it really stuck out to her because she felt that she hadn’t really loved herself since her heart attack. Though she didn’t really love herself, she did like herself, which prompted her to make the commitment.

Like any relationship, when you meet someone for the first time, you likely don’t know the person well. You have to create that relationship. Sandy realized that perhaps she did not know herself as well as she thought, and it was time to create a new relationship with herself.

In making a commitment, you must have a “why”. Why do you want to have a relationship with yourself? Why put yourself through the strict diet and fitness lifestyle? Sandy’s “why” was to be a better version of herself.

The next question of making the commitment is the “what.” What do you want to achieve by making a commitment to this new lifestyle? Sandy’s “what” is being healthier and more active, which allows her to play with her grandkids.

The final question is “how.” Everyone must have a unique how that fits their lifestyle. Sandy’s “how” involved cutting out sugar, which was a difficult task because she was previously addicted to Dr. Pepper. However, after a few days of cutting out the sugar, she didn’t feel so sluggish. She actually felt more alert throughout the day.

Sandy is living proof of the power of commitment. By making one simple change, she was already feeling better and was committed to moving more. Her body was already giving her positive feedback.

Are you ready to make a commitment like Sandy? Visit Forever Fitness to gain access to resources that will help you stay on track and eat right.

 

Working with a personal trainer

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

December 14, 2015

For health and fitness, sugar is the devil

So you have made the commitment to your health and fitness. Now what? We’ll need to take a look at sugar, as it can be the single most damaging thing for your health and fitness. Is sugar really that bad? The short answer yes, though we do need some level of glucose in our body to function properly. Unfortunately, though, we get far too much sugar in our daily diets. In short, sugar is the devil.

Excess sugar intake can manifest itself in various ways, such as the onset of diabetes, tooth decay, and an increase of inflammation within our bodies. In addition, and according to a study, consuming 17-21% of our calories from added sugar increases the risk of dying from cardiovascular disease:
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Added-Sugars-Add-to-Your-Risk-of-Dying-from-Heart-Disease_UCM_460319_Article.jsp#.V7I3pfkrJdi

Keep in mind, when we talk about “added sugars” we are referring to those sugars that are added to foods and beverages during processing and preparation. It is important to read food labels, as sugar can be disguised as:

  • agave syrup
  • beet sugar
  • cane juice
  • cane syrup
  • high fructose
  • corn syrup
  • honey
  • lactose
  • malt
  • dextrose
  • galactose
  • glucos2
  • sucrose
  • rice syrup
  • fructose
  • and others..

Keeping a food log will help you track the amount of sugar consumed. Eating whole foods will provide some level of sugar, but will also provide fiber and nutrients. And while sugar is the devil, monitoring and even lowering your sugar intake will help you to look and feel a lot better.

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music

December 11, 2015

My weight loss journey

Thank you for joining me today as I discuss my weight loss journey. We discuss the process I went through, along with the education, planning and commitment required for anyone to succeed on their own personal weight loss journey.
In my late twenties/early thirties, I was a competitive athlete. Everything was working out for me except my career. I sat for many hours at a desk and I also spent a lot of time sitting in airplanes. As the years progressed, I got out of the habit of exercise and fitness, and I continued to gain weight.

Around age 37 I decided I needed to focus on myself and lose the weight, but it slowly began to come back. Typically, I made a New Year’s Resolution but was not successful in seeing them through. Sound familiar? It wasn’t until I was about 47 years old that my mindset changed. It was when I met my wife Tammy.

So what was different? It comes down to one word – commitment. It is key. The commitment – and the reason behind it – solidified my quest to lose weight and become healthy and fit. Yes, it also took planning, eating better, moving more and making the right choices, but your commitment is critical to a successful weight loss journey.

Thank you for listening to my weight loss journey. Health and fitness is a continual process, but one with great rewards. I hope you join me on this journey too, as I want you to be equally successful on your personal weight loss journey.

If you'd like to work with me on your health and fitness, join me at Forever Fitness Personal Training.

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music