If There's One Thing I Hate...

This post is an excerpt from Dave Tate of EliteFTS's blog.  It really struck a cord with me and I wanted to share it with you all...

Happy New Year!

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If there's one thing I hate, it's all the emails asking…"did you reach your goals?" Then they start with..."you now have 365 days to reach your new goal." You know what? NO, I didn’t reach all my goals. I was WAY off on some, exceeded others and by the way, they do not begin and end with the first of the year. They begin when they need to and are met when they have to be met.

A much better question would be, “Are you strong(er) now than last year at this time?” 

This should be asked at any time in regards to any of the roles you fill:

To Take or Not to Take-Nutritional Supplements-Pt. 3

In last week's blog post, I brought you part II of my piece To Take or Not to Take-Nutritional Supplements; the continuation of my piece about taking nutritional supplements-or not.* (Click here to read Part I.) This week, I'll discuss the differences between over-the-counter "vitamins" and professional brand "nutraceuticals."

...Most over-the-counter multi-vitamins are useless (Centrum comes to mind) and the “something is better than nothing” approach really doesn’t apply to nutritional supplements. What should you look for then, in a multi-vitamin?  If you’re a man or a post-menopausal woman, for example, you might look for a multi-vitamin that doesn’t contain copper or iron.  Why? 

10 Great Gifts for Women Who Workout (Leave where your husband/boyfriend/kids/parents will see.)

1. Pedometer- Goal =10,000 steps a day.  Try and increase daily average by 100 steps a day over time to reach 10,000 a day. When you wear a pedometer, you are much more aware of doing things like walking and listening to a book you don’t have time to read, hand delivering a document rather than using email, walk to the mailbox rather than drive, walk your dog, take the stairs, park farther away (not a stretch anyway this time of year).  Any sporting goods store should carry a pedometer-get a basic one for about $7 (bells and whistles unnecessary.) A great stocking stuffer.

 

2.  Strong(her) T-shirts from EliteFTS –“The attitude starts here”…it says on the EliteFTS website.  Great way to get psyched up before a workout.  Buy here it here. $10-20.

To Take or Not to Take-Nutritional Supplements-Pt. 2

In my last ezine, I brought you part I of my piece To Take or Not to Take-Nutritional Supplements; the introduction to my opinions about taking nutritional supplements...or not*.  This week, I'll explore in more detail the pros and cons of taking supplements...

Last week, we left off with Charles Poliquin's 7 very good reasons for you to take supplements (reasons 1-2 appear in last week's post.)...

...In April of this year, renown Canadian strength training coach Charles Poliquin, who has trained and/or consulted numerous world class athletes and professional sports teams, wrote this article: 10 Very Good Reasons for you to Take Supplements...here are more of Charles’ very good reasons:
 

3.  Poor food preparation –When food is cooked improperly, such as when using a microwave, it’s nutritional value is reduced.  Fast food and many other foods in the Standard American Diet (AKA “SAD” ), are highly processed which strips foods of most of their nutrients.  Nutrients in so called “healthy” carbohydrates like brown rice and whole grains are depleted during the refining process.  Supplements that may help: niacin, iron, thiamine, potassium, vitamin E and vitamin B-6.

To Take or Not to Take-Nutritional Supplements-Pt. I

“I finally got into supplements,” my sister told me the other day.  I think that means that she suddenly understood their value and had made taking them a priority. Here I thought my constant preaching about the benefits of taking nutritional supplements* had fallen on deaf ears for the past decade.
 
Before we go any further, I’d like to state that I sell supplements. There. I said it.  Now that that’s out of the way…I sell them because I believe in them.  In fact, there have been times in my life when I was struggling financially but my supplement budget would be the “last thing to go” if I were having a tough month.  I spent money on supplements the way some women buy shoes-still do.  I have my thrice daily little Dixie cup full of foundational products plus the new products that I like to try in my constant quest to attain optimal health. I have personally benefited from taking them but while I have been told I have a trustworthy face, I wouldn’t expect that alone to convince anyone that supplements are worth taking.

Called to the Wild

Marta and Luigi -This Harpy Eagle, Luigi, is a captive-bred individual who was trained as an education bird.  He serves as an ambassador for his species and helps teach people that Harpy Eagles should not be feared, but should be protected.        
(photo courtesy of The Peregrine Fund)

A couple years ago, I wrote an article called How to Green Your Workout.   The article eventually became the basis for an Access Hollywood segment on the same subject.  A gym rat since day one, I started getting bored with treadmills and spinning bikes somewhere around year 15 and started looking for interesting ways to take my workout outdoors that didn’t involve the dreaded jogging. That’s when I began supplementing my weight training with hiking.

10 Things That Will Make a REAL Difference in your Health.

1.  Drink more water- Water helps carry toxins from body tissues via the colon, the kidneys (urination), through our sweat and through the detoxification process of the liver. Drinking sufficient amounts of water will aid in these processes resulting in increased energy, hydration, and overall health.

Our muscles are 75% water and require a substantial amount of water to keep them healthy and performing optimally.  Make sure and drink eight 8 oz cups of purified water per day (mornings, evenings and between meals-avoid drinking water with meals.)  Even being slightly dehydrated can cause hunger, brain “fog,” short-term memory difficulties, even trouble with basic math.

2.  Eat more veggies- Eating vegetables helps create a more alkaline internal environment which works to neutralize acidic foods like sugars and even protein.  Since protein is the nutrient most responsible for building muscle, (of particular importance to athletes),

Why the Holidays are the Best Time to Begin a New Workout Program

A doctor friend of mine shared this holiday tradition with me: every year, just after Thanksgiving, she and her husband begin a four week detoxification program that they deliberately extend to five weeks.  When she first told me about this, I thought she was (insert joke about insanity), or just trying to prove a point, to role model great health and nutrition for her patients at a time when most people go far beyond what would be considered an acceptable level of indulging.

While I am very careful about just how much I indulge during the holidays, I do indulge-(life, after all, is meant to be enjoyed.)  But

On the Yam

Thanksgiving is here!  Yea!  And so are the extra pounds!  Yea!  There isn’t much you can do about it, it’s inevitable…it’s gonna get ugly, so you might as well give in and be happy.  But hold on a second…you can indulge-without all hell breaking loose.  

Thanksgiving only comes once a year; you shouldn’t have to deprive yourself of your holiday favorites just to keep from blowing up like a balloon.  Believe it or not, there are recipe makeovers out there that can taste even better than the original.  Take my personal favorite for example, I’ve been making this recipe (makeover version) for twenty years now (for those who are doing the math, yes, I started cooking at age 4.)  

The recipe makeover below originally appeared in Shape magazine twenty years ago-I’ve been making it ever since.

You Know...Muscle Turns to Fat if you Stop Exercising...

“You know you can’t ever stop working out or all that muscle will turn to fat…” Have you ever heard one of your jealous friends say this?  Ever wondered whether or not it was true?  I hope you didn’t.  I hope you laughed at that ridiculous notion the minute you heard it and told your friend, “that’s ludicrous; muscle is muscle and fat is fat.  That’s akin to watching your liver “turn" into your gallbladder." 

One cannot wave a magic wand and have one type of tissue magically turn into another.”  Would that it could; I’d wave that magic wand over every pound

What Happened to the Spa?

Circumstances beyond our control can impact our lives in powerful ways.  This guest post by personal trainer and writer, Julie Lombardo, highlights the real passion and dedication that many fitness professionals bring to the profession...

Tonight I need to communicate important news to all of you. 

A few nights ago, the owners of The Spa Center (not the actual name) announced they would close the facility indefinitely.  At 10:30 p.m. that night, the seven of us who were still there hugged each other, promised to stay in touch, and write letters of recommendation. My boss hugged us and thanked us for the years of hard work.

The details were sketchy, at best. With 40+ employees and mounting costs to repair and maintain the facility, the financial strain on the owners was simply too great. Employee paychecks were bouncing,

Don't look now but, you're soaking in it!

“Is there anything I can do for you?” I asked my younger brother, sympathetically, as he lie on the couch; his back “out” again.  “Yes,” he said, “can you pick me up a big bag of Epsom salts?”   

I was impressed that my normally non-compliant brother, who I’ve had to practically beg to do the exercises I taught him-that would help rehabilitate his back, would make the effort to run a bath.  But, I guess pain can be a powerful motivator. 

Top Ten Reasons You’re Not Seeing a Change in Your Body (that have nothing to do with exercise) -Part II

When it comes to not getting the results we expect from exercise, sometimes we mistake our “reasons” (not recognizing them for what they are) for excuses.  Then we blame everyone around us for things not working out as we’d planned.  Excuse it seems, has no better friend than exercise.

Just because you put on your shorts and tennis shoes, drive to the gym, park and walk through the door, doesn’t mean the muscle will start growing or the fat will melt off automagically.  Are you really giving it all you got?  You’re not trying to be an Olympic athlete or anything-so what’s it going to take…killing yourself, you ask?  But, is that really what’s going on?  Are you really making the most of your time in the gym?  Are you being honest with yourself when it comes to how you’ve been eating?  Ah ha!  Self-deception rears its ugly head…it’s O.K., it’s easy to do.
 

Last issue, in Part I, we discussed The Top Ten Reasons You're Not Seeing a Change in Your Body (that have nothing to do with exercise.) Below are the next five on the countdown (Part II)...Get past all ten excuses and see your results soar! 

5.  I don’t really know what I’m doing and I can’t afford to work with a personal trainer- If you believe this, 

Top Ten Reasons You’re Not Seeing a Change in Your Body (that have nothing to do with exercise) -Part I

Yesterday, while driving home from a seminar in an unfamiliar area, I noticed a commercial building with a huge sign that said No Excuses Fitness along the side of it.  Great name for a gym!

When it comes to not getting the results we expect from exercise, sometimes we mistake our “reasons” (not recognizing them for what they are), for excuses.  Then we blame everyone around us for things not working out as we’d planned.  Excuse it seems, has no better friend than exercise.

Just because you put on your shorts and tennis shoes,

Ditching the Numbers Game for Fat Loss

Today's guest post is by my friend, JJ Virgin, nutritionist, author and media personality.  Below, JJ talks about one of our favorite topics: The calories in/ calories out fat loss model...

The government has a new mathematical formula for weight loss. And it’s completely bogus.

You know those articles Cosmo and other women’s magazines frequently run that explain to lose one pound each week, you should cut 500 calories a day? The author then presents various ways to reduce calories, including switching to diet soda and choosing “light” products.

Well, a new government-based study conducted by the National Institute of Diabetes and Digestive and Kidney Diseases and published in the journal Lancet says if you cut 250 calories daily, you can lose 25 pounds over three years. And trimming just 10 calories each day helps you lose one pound over three years.

When Exercise Science Turns Mystical

My boyfriend and I were recently invited by a massage therapist we know to attend a three hour seminar on myofascial release technique (MFR.)  We were really looking forward to it as we are both big believers in the benefits of MFR and were anxious to learn some new techniques. The Myofascial Release Center hosted this training at The Awareness Center-for Kundalini Yoga and Meditation.  That should’ve been my first clue.  While I have only a vague understanding of Kundalini Yoga-and Chakras, (coupled with just a passing knowledge of Iyengar and restorative yoga styles), I should have realized I might have signed on for more than I bargained for.

 

The requirement of a yoga mat and a blanket, were not consistent with what I imagined the necessary equipment for MFR work would be. But I placed my mat near the front of the room and did some stretching to kill time as the other participants arrived.

Are Whole Grains Really Healthier?

You’ve undoubtedly heard that refined wheat and other processed foods are unhealthy.  But what about the “good kind of wheat,” the kind found in whole grains?  What are the benefits of whole grains compared with their sinister relatives…refined grains? 

Since the food pyramid was first developed in the 1970’s, it has emphasized carbohydrates while the American public has gotten consistently more and more obese. In January of this year, The US government released the most recent revisions to its dietary guidelines. The USDA Food Pyramid, now known as MyPyramid (it now encourages personalized recommendations that adjust for activity level, gender, and other variables), reflects the government's recommendations for the consumption of grains and other foods.

The recommendations for grains now include division into 2 subgroups, whole grains and refined grains.  Guidelines include eating 6 servings of grains per day with half of those servings coming from the so-called “whole” grain group. Their guidelines define a serving as, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal. These examples can be considered a one ounce equivalent or, one serving from the grains group-and we are told to eat 6 servings a day?

Massage – It Isn't Just About Pampering

Dim lights…relaxing music, or the faint sound of trickling water from a nearby fountain…the scent of eucalyptus filling the room-further infused by an “essential” oil…a tall, soft, cushy table with a cool white draping sheet…and an attentive masseuse standing by to indulge your flesh in comfort and luxury-the elements of the perfect massage.

Not anymore.  While a relaxing massage is not exactly a thing of the past, the trend in the health and fitness industry (and elsewhere) now places greater emphasis on

The “I-Can’t-Even-do-One-Chin-up” Cure

A trainer friend of mine once said that if she were able to get a female client to be able to do 10 “boy” (AKA military) push-ups and one unassisted pull-up, she’d have a client for life.  Chin-ups are tough for many men, let alone a woman with a lot less upper body strength.  While one could argue that no correlation exists between the value of a trainer in their client’s eyes and their ability to do one (or more) pull-ups, achieving that elusive “one” (unassisted) pull-up has, in fact, elevated many a fitness professional to hero status.

Both men and women have come to recognize this exercise as a “staple” of upper body training because it involves so many muscle groups in the upper body. The muscular development of the back in relation to the waist creates the desired look

The Necessity of a Vacation

At the turn of the last century, the typical urban dweller worked a 10-18 hour day-children included, at least until child labor laws went into effect.  Taking a vacation or “holiday” was rare. The workaday life of the family farmer was no easier with a seemingly endless work day.  Today, the “average” American employee works a 40-hour work week-or so we’re told.  In reality, most Americans would be thrilled with the prospect of a 40-hour work week.  While many jobs require longer hours, things like commuting, children’s taxi service, errands, personal appointments and daily exercise push most employee work weeks well beyond 40 hours.

The Right Weigh to Weigh...In

Life is becoming complicated. Who would've thought there was a right way and a wrong way to do something as simple as weighing yourself?  As is often the case, there's more to this weighing-in than meets the eye.

If the only thing standing between you and physical perfection is the bathroom scale, you're about to discover that the little machine in the corner of your bathroom is no longer the enemy-that is, IF you follow these tips:

• Weigh yourself only once a week-weighing yourself more often than  that, will make you crazy. When weighing multiple times a week, daily, or worst of all, multiple daily weigh-ins, craziness, is almost guaranteed. The scale reflects normal fluctuations in the amount of water retained in your body cavities, circulatory system and tissues (this is especially true for women, who must contend with monthly dipping and surging estrogen levels leading up to and/or during the menstrual cycle that encourage water retention.)

Update: The Obesity Epidemic-What’s the Latest?

Most Jinifit blog readers are far from obese.  But, judging from some of the stories you’ve told me, some of you once were.  Sadly, many have family members with weight-related health concerns. That’s why I decided to bring you the latest on the obesity epidemic; to see what good news there is…(I’m trying to think positive.)  

The sad truth                                                                                                                                       

Much has been written about the obesity epidemic in this country and the growing concern about obesity abroad.  The reports are everywhere-in every local, national, and global publication and media outlet.  Americans keen on finding “evidence” of this epidemic (should they find it necessary), need look no further than their local theme park or Las Vegas resort (see accompanying photo) for a live, up close and personal peek at the American body-at-large.  And is it ever…large.  The news stories only remind us what we already know: America is fat.

The statistics

During the past 20 years, there has been a dramatic increase in obesity in the United States and rates remain high. To date, about one-third of U.S. adults (33.8%) are obese. Approximately 17% (or 12.5 million) of children and adolescents aged 2—19 years are obese. In 2010, no state had a prevalence of obesity less than 20%. Thirty-six states had a prevalence of 25% or more; 12 of these states (Alabama, Arkansas, Kentucky, Louisiana, Michigan,

On Being a Student of Your Sport

Ah…school days.  In our junior year of high school, we look forward to graduation while we begin the process of applying to colleges for the purpose of…more education.  Toward the end of our four year stint at the university, we contemplate graduate school, law school, medical school…more education.  With the celebration of every milestone, there stands a reminder that school isn’t quite “out.”  How quickly we learn that it never really is. 

 

Nowhere is this more apparent than in the healthcare field; and for good reason.  Whether its traditional Western medicine, or so-called “Alternative” medicine, when working as a healthcare practitioner, it is the most basic of premises that providers “first, do no harm.” To that end, most every discipline in the healthcare industry requires that some form of continuing education be completed regularly in an attempt to “force” rank and file and higher ups alike, to stay abreast of current research, new findings, evolving techniques, and other information. The implication is that without a mandate, many would not take the time to further their knowledge and thus, quality of care would decline.  The fitness industry, for the record, is held to the same standard.

 

Staying Motivated...it's Up to You

Today's post is a great little article by Steve Goodier that I wanted to share with you. It reminds me that staying motivated requires the same effort we give to our exercise, nutrition, and lifestyle pursuits and if we rely on others to supply it, our results will be temporary. It's great "training" for every aspect of your life...                                                 

ALL FILLED UP

I recall reading that a man from Virginia Beach (Virginia, USA) filed a law suit against his hospital. He opted to have surgery in order to lose weight. So he had his stomach stapled -- a procedure that reduced the size of his stomach so he couldn't eat as much.

A couple of days after surgery he sneaked down the hospital corridors to the kitchen. There he raided the refrigerator and

Welcome to Jinifit: The Place for Body Transformations

I know of a prominent internet marketing guru who recently redesigned the format of his daily newsletter and decided to write the health segment of his "healthy, wealthy, and wise" newsletter himself, rather than continue to publish the articles and opinions of experts in the field. I can't really blame him. It seems that everyone who has ever picked up a dumbbell has something to say on the subject(s) of health, fitness, and nutrition. Judging by the media saturation of all things "diet," "skinny," and "celebrity pertaining to…," this is what Americans want to know about.  I'm no different, I’ve dedicated my career to it.

There is one thing (aside from any fantasies I’ve entertained about being a shrewd businesswoman) that sets me apart from the internet marketing guru.

Summer Reading List for Every Serious Exerciser

Every June, my sister takes her boys to Borders to pick out their summer reading books.  Correction.  She tries to get them interested in summer reading.  Unfortunately, the books rarely get read.  Somehow, with trips to "the camp," baseball, hockey and sports on TV, reading isn't, well, at the top of their teenage to-do lists.

As a kid, my Mom would round up the four of us and bring us to the library to begin another summer of reading.  I always looked forward to that outing-that had me in competition with some of my classmates as to who could read the most books before the start of the next school year.  I usually won.

"A great book should leave you with many experiences, and

You Want It To Be... What?

"Train hard or go home," "Just do it," "Pain is weakness, leaving the body," "There is no Off-Season," these are just a few of the encouraging T-shirts and slogans meant to inspire the average gym-goer to give it their all-to do their best. Most would likely nod in agreement with these statements yet in recent years, many in the fitness industry have extolled the "benefits" of workouts marketed to experts and novices alike that promise "short" and "easy" routines resulting in nearly miraculous transformations. While punishing and torturous exercise is counter-productive at best and harmful at worst, something about the words "easy" and "exercise" just don't go together. 

What Do Successful People Have in Common? (More Than You Think)...

There is a scene in Oliver Stone's 1987 movie Wall Street in which Gordon Gekko (Michael Douglas) and Bud Fox (Charlie Sheen) are riding in the back of a Limo. The car is stopped in traffic. Horns are honking. The two are staring out the window. Gekko, pointing, says to Bud "look out there…" and motions out to the busy street corner. A richly dressed executive carrying a briefcase stands at the curb next to a bum with a shopping cart filled with garbage. "You really think the difference between this guy and that guy is luck?" asks Gekko.

There are always exceptions but, generally speaking,successful people tend to have a lot in common. Maybe