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May 2007
Striving for (im)perfection
The Atlanta Journal-Constitution
I’ve written several posts about changes I’ve made in my life - eating more salads, getting more exercise, making better choices, avoiding fast food, etc. I certainly don’t want anyone to get the idea that I am even close to perfect. No! I am first to admit that I have been far from perfect in this process of losing weight. I have had more than a few occassions to stuff my face (“I might as well finish up this Chinese food…”) make unhealthy choices (Corn Pops for dinner last night?! Ugh!), miss my cardio (Treadmill? What treadmill? “Lost” is on!!), and even be less than enthusiastic about weight training (“Why are we doing triceps — again?!”)
I’ve struggled internally with the concept of perfection. Do I want to aspire to be perfect in all that I am doing regarding my eating and exercise? To be honest, I can’t decide. If I aspire to perfection, I am sure to let myself down. No one is perfect. On the other hand, doesn’t greatness require high aspirations? Did Lincoln, for example (who the other Fitness Challenger, Laura, wrote about so eloquently), set low expectations for himself? Probably not!
So should I start my week by telling myself that it’s okay if I mess up every now and then, or should I start my week by saying “I’m going to do everything perfectly this week”? Should I allow myself to eat the occassional Pop Tart (or whatever) ? I’m afraid that if I don’t, I’ll go crazy from feelings of deprivation. Or I will start to feel like a total failure whenever I look back at all my “mess ups.”
Advice needed, please! How do you handle this?
Permalink | Comments (4) | Post your comment | Categories: Jennifer
Inspire Health
The Atlanta Journal-Constitution
I would like to recognize the people that is a part of Inspire Health. They are the team that graciously donated their time to work with me during this challenge. If you need a different approach to fitness - Inspire Health is the place for you!
Harry Kramer - - Massage Therapist: Harry’s clinical practice focuses on Kinesis Myofascial Integration, a holistic approach that emphasizes structural integration, a lasting multi-session process designed to restore the body’s natural alignment, balance and movement. The best massage I have ever had.
David Hobbs - - Acupuncturist: David specializes in pain management and relief, allergies and asthma, women’s health, digestive disorders, emotional conditions such as anxiety and depression, and cancer treatment support. I was fortunate to also learn from David wonderful advice about nutrition. Advice that will stay with me a life time.
Sara Baker - - Director, Physical Therapist, STOTT PILATES Instructor: As a Physical Therapist and Certified STOTT PILATES Instructor, Sara combines a wide variety of specialized techniques to treat conditions of the spine and extremities and to promote general fitness. Sara is has been great teaching me about my body and what works together. Through her physical therapy and pilates instruction has given me tools that I never had before.
Linda Pak-Bruner - - Psychologist: Linda has her on practice but is available to Inspire clients that need counseling. She has a great approach to counseling; typically when you think about going to a counselor you picture someone that is just going to listen to you talk the whole hour. Linda is very talkative and has the unique skill of helping you see things that you might not have seen before.
Therese - - Office Manager: Is always very cheerful and has been great on working out my schedule and changing my schedule as I needed. If you want to see perfect posture while sitting; Therese is the one to see. It is unbelievable to me.
There are other staff at Inspire Health but Harry, David, Sara, Linda are the ones that have worked with me and Inspired me.
Sara Baker you can also see her on the AJC Health section on the web demonstrating different exercises to help you achieve goals in fitness.
I started adding up the cost of the treatment I have received; it amazes me how generous people can be and willing to help you achieve your goals. These services I would have never been able to afford.
I thank Inspire Health for helping me achieve some of my goals. Check out www.inspireatlanta.com to find out more about their services.
Permalink | Comments (4) | Post your comment | Categories: Laura
Memorial Day Fitness Plan
The Atlanta Journal-Constitution
Knowing that today is Memorial Day, I am going to keep it short and sweet with some Memorial Day fitness tips:
- Before you start off cooking all that wonderful food, take a really nice and long walk, play a few sets of tennis, or simply use those dumbbells hiding in your closet and do a few sets. You say you don’t have time, but today you have the day off. Therefore, there is no better day than today to start some good habits.
- Grill meats that are low in fat. Instead of ribs, grill some chicken (without skin) and some shrimp. Make some really nice kabobs with red and yellow pepper, and mushrooms. Grill some sweet potatoes wrapped in foil (they’re quite tasty).
- Drink plenty of water. If you’re going to be outside, drink plenty of water. If you drink alcohol, try to limit your consumption and still drink some water to keep from dehydrating. (Needless to say, DON’t drink of drive).
- Don’t forget to relax. Sometimes, a holiday can be a lot of work. Take a break and don’t worry so much. Relax by the pool, lay out in the sun (but not too long and use sun screen when necessary), and for goodness sake, don’t do any office work. However, if you get any new ideas, write them down and get to them tomorrow.
Have a wonderful Memorial Day and don’t forget that this day is in honor of those who fought and died for our freedoms. God Bless!
Permalink | Comments (0) | Post your comment | Categories: General Fitness
Lifelong changes … for life
The Atlanta Journal-Constitution
I was fixing my “usual” at lunch today - a salad full of greens with some added protein like chicken - when a co-worker came in and said something along the lines of “Wow, you are STILL eating so healthy???” Well, yes, I am, and get used to it. Yes, it’s unusual to see someone (especially me!) eat salads day after day. Of course, I change it up - some days it has nuts, different protein sources, sometimes I put fruit on the side, sometimes low-fat cheese. But salad ingredients like spinach, romaine, cucumber, tomato, celery, etc., are full of micronutrients, low in calories, nonfat, and filling. So they make a great base for a meal. Besides, I wanted to tell my coworker, I certainly didn’t put on this weight in a matter of weeks. In fact, my latest 20 pounds has accumulated over the past seven years - yes YEARS - of my employment at this office. So expect to see me eating healthy lunches for at least the next seven years (and longer!)
I guess the point of my blog this week is “You didn’t put it on overnight…you’re not going to take if off overnight.” At the same time, though, I need to keep in mind that I am living my life here. “Life” is not at its best when I’m stuffing junk food into my mouth and calling it a meal. I don’t care if I’ve lost a million pounds and look like a model, that’s just not the way I should or will eat on a regular basis anymore. Life is good when health, nutrition, and the things that are going into my body are good. So expect to see me eating healthy salads even after I am no longer overweight.
Let me know what changes you have made in your life that don’t necessarily have to do with losing weight, but with being a healthy, productive, long-living human being.
Permalink | Comments (2) | Post your comment | Categories: Jennifer
Weight Loss and Fitness Myth #15: Detox and Fasting Flushes out Impurities and Helps you Lose Fat
The Atlanta Journal-Constitution
The popularity of detoxifying has had it’s peaks and valleys over the past few decades. Usually, the popularity is created by those who do it in the entertainment industry. For those of you who don’t know what a “detox” is, let me explain.
Detoxifying is the idea of radically restricting caloric intake in order to “flush out” impurities that are left in the body. According to detox-diet books, these impurities come from our current food supply and suppress the immune system. The most popular detoxification plan at this time is the Master Cleanse. The Master Cleanse involves only drinking a mixture of lemon juice, maple syrup and cayenne pepper, plus a laxative tea and salt water for 10 days.
Though, there are a few people out there who actually do this fasting plan to get rid of impurities, the bottom-line truth is that most people do it to lose weight. I will pick on the weight loss thing in just a second, for now, I will pick on the “detox” part. There is absolutely no evidence that going on any kind of fasting or detoxification flushes out impurities, nor does it improve the immune system. As a matter of fact, the opposite has been shown. When you fast, you actually deplete your body of vitamins and minerals. By the way, you can’t simply replace them by taking vitamins, as you need food to absorb micronutrients. You also lose “good” bacteria when you fast. Once again, taking something to replace it is not ideal, when you should prevent it to begin with.
As far as weight loss is concerned, there is no denying that you lose “weight.” However, most of the weight loss is not from fat, it is from a loss of water, a depletion of food in the digestive track, and eventually muscle. If you’re told that you don’t lose water because you’re drinking water, that’s a lie too. The “cleansing” part is more a result of the constant going to the bathroom, as the concoctions used usually operate as laxatives. You also lose water by depleting foods, mainly carbohydrates (this is not a good thing folks). Inevitably, studies show that going on restrictive calorie plans of any kind can cause you to gain more weight over time.
I already know that there are many people that will disagree with what I am telling you. Many of which are a part of my industry. The only problem is that there is no scientific evidence to support detoxification or fasting. (The only time I support fasting is for religious purposes. In this case, the purpose of fasting has another meaning). One more time, let me share that the opposite shows to be true. When you detox or fast, you are going to mess up other physiological functions. The body does an excellent job of expelling impurities on it’s own. Whether you’re trying to detox or lose weight, the best policy is to include a diet rich in fruits and vegetables, and drink plenty of water.
Permalink | | Categories: Weight Loss
What Inspires Me!
The Atlanta Journal-Constitution
Jennifer the other challenger brought up the issue of all the gimmicks, tricks, and product that claim to make you healthier. It is true that most people who are underweight, overweight, or unhealthy tend to reach for the product and dream that just one dose will make the fat disappear, build that muscle, or make you healthy. I know I have a cabinet full of them.
I have learned from participating in this challenge that there isn’t a quick fix, and since there is not one; you have to concentrate on other things to help you make it through and make things happen. I would like to share some of things that I know and list some of the people who inspire and encourage me.
What I know:
• I try to remember that I did not become overweight overnight therefore I will not loose it overnight.
• Failure doesn’t make you weaker only stronger, if you allow yourself to be stronger.
• Only I can control my actions.
• It is okay to accept an extended hand and/or offer to help you. (Something that is very hard for me to do but I have during this challenge.)
• When people compliment you say thank you!!! Do not add a but; after the thank you!
•Me, myself, and I make a pretty good team.
• I am loved no matter what.
My Inspiration:
• Suzanne Osborn - - Her strong faith and positive attitude!! You go girl!
• Jay Brackman - - For encouraging me daily and who completed a Marathon this weekend - that alone is an inspiration to me.
• Jim Omohundro - - My best friend! Who can always make me laugh!
• Mike Thonen - - Reminds me all the time that God is the center of my life.
• Dean Howard - - For commenting to my blog weekly with inspiring words.
• Mike and Matthew - - Who have my back when I fail or succeed.
• Creed Perry - - For motivating me, and given me a whole new outlook of what can be fun! Thank you! For “suggesting” I do cardio after working out.
• My family - - Who have always supported me in anything I do.
• Mother - - For being the most fabulous loving mother in this world.
• Jeanette Plaster - - 98 yr old friend that loves life, is classy, and makes me smile.
• David Vannort - - who weekly encourages me not to give up and is one of the most generous, unselfish person I know!
• God - - for wanting to use me daily to share His love with others and always guiding me to a better life.
I am blessed to have a great support system during this fitness challenge and always. If I did not mention your name this week, I have 5 more weeks to.
For the next five weeks what would you like me to share with you?
Permalink | Comments (5) | Categories: Laura
From the inside out!!!
The Atlanta Journal-Constitution
The time during the challenge has been very interesting for me especially recently. As most people when you become part of a fitness challenge all you imagine is wearing the new sizes in clothes like a size 6. I can tell you by the end of this challenge that will not happen for me, nor do I think I will ever be a size 6 or in single digits.
It is also interesting to me how a lot of people in your life especially the ones that see you regularly expect to see that new you from the outside. When they do not see the “new dress size you”; they extend their help to assist you in getting there and some can become obsessed about it. If you have people who want to help you; you always need to be thankful to have people in your life who want to help, especially since so many do not. Fortunately I am one of the blessed ones to have a strong support system in all areas in my life.
When you know someone that is overweight doing a fitness challenge your only expectation for them and for themselves is to loose weight. That is really such a wrong approach and outlook to have. The changes for me have come from the inside out which most do not think about. I want to share with all of my supporters the changes that have taken place on the inside of me then on the outside:
Inside changes:
• I am off one diabetic medication
• Another has been reduced - a year ago my average sugar level was in the high 100’s or low 200’s my average to date is 80-114. If you know blood sugar levels these are fabulous numbers.
• My blood pressure medicine has been reduced to the lowest dosage because my blood pressure has been too low on average 96/68 not bad when my average use to be 150/90.
• My cholesterol number is 118 - two years ago it was over 350
• My triglycerides are almost at the normal number which last year was 200 points higher than normal.
• My thyroid numbers are getting normal which has resulted in my hair getting thicker, which is the most wonderful news for me because of my uncontrolled thyroid my hair had been thinning which has been devastating to me more than anyone has known other than my family. Now everyone knows the real reason why my hair has kept getting shorter.
• My mental attitude about myself exercising has improved as my trainer pointed out to me, I am stronger, can do more than I thought I could - - Laura Kay boxing would you ever have pictured that - not me!
• I have always had an issue with balance; I would go a block out of my way instead of stepping up on a wall or something. Yesterday I was putting up a new real estate sign and I actually stepped up on the wall to do it. I know this strange for you but a huge step for me and to step back down the same way without sitting on the wall first.
Outside changes:
• I have lost two dress sizes
• My skin is much better now for the last couple of years it has been so very dry, eating healthier can help your skin as well.
• I do not and others do not see me putting all the fried food in my mouth as I once did
• I am eating more fruit and vegetables than I use to
So have I been successful? Yes I have! I have climbed Mountains for the improvements that have changed on the inside.
When you know someone that is overweight and are trying to loose it, don’t let your first question to them be how much have you lost? There are so many other ones you can ask or positive comments you can make.
Permalink | Comments (6) | Categories: Laura
Does Thin = Fit?
The Atlanta Journal-Constitution
In the world of super-models, being thin is superb. For me, I never liked the thin look, but the fit look. Of course, that is just a personal preference.
The purpose for this blog is explain that just because you’re thin, it doesn’t mean you’re fit. For nearly a decade, I have been testing body fat of individuals. Many of them were thin. However, their body fat was just as high of that of those that would be considered obese. These types of individuals are coined as “skinny fat.” Some of those I tested were in disbelief and flabbergasted.
A recent study at the University of South Carolina is showing that this phenomenon as fact (related article). It has long been considered that weight and body mass indexing (BMI) were sufficient in determining health risks. Most of your diet centers and doctors offices only look at these numbers. Joe Schmoe trainers, such as myself, have always known this to be false.
Though I have found that external fat (fat just underneath the skin) can be very high in skinny individuals, this study shows that internal fat (fat in muscles and intra-abdominal fat) can be very high as well. This means the risks of heart disease, diabetes, and other diseases associated to obesity can be just as high in non-exercising thin people. The study also states that active “overweight” individuals can be at less risk of disease.
The point that needs to be taken from this is that weight is not the tell all, end all, factor to being fit. What we need to be looking at is if a person is over-fat. At the end of the day, you can be skinny, but that doesn’t mean you can walk a mile any better or decrease your risks of a sedentary (inactive) lifestyle if you are inactive already.
Are you or somebody you know would consider to overweight, but fit? If so, then share. When I was in the Army I knew a guy that would fail the weight test, but would have high scores on his PT (physical training) test.
Permalink | Comments (1) | Categories: Health, In The News
Unrealistic expectations
The Atlanta Journal-Constitution
• On TV’s The Biggest Loser, participants lose upwards of 10 pounds each week.
• Ads for a local weight loss center scream “Lose 30 pounds in 8 weeks!”
• A Website advertises “The 12-Day Body Shaping Miracle.”
• Amazon.com sells a book called “6-Day Body Makeover: Drop One Whole Dress or Pant Size in Six Days and Keep it Off” and another called “5 Days to a Flatter Tummy”
• A newly popular diet clams to “flush fat from your body” as if it was as easy as flushing a toilet!
• “Lose 14 inches in one hour with body wrapping!”
I am not making any of these up, and I could go on and on with examples of ways in which diet hawkers, supplement makers, and lots of other people out to make a quick buck are not only willing to part us from our money, but are building a whole lot of unrealistic expectations among America’s ever growing population of overweight, obese and out-of-shape people. When we try these diets, we may succeed a little at first, but we ultimately fail to actually lose 10 pounds a week or get in shape in well under a month, and then we start believing we are the wrong type of “losers.” The type of losers who will never succeed.
We are living in a world of unrealistic expectations when it comes to losing fat and getting in shape. And that makes doing it the right way — eating healthy, balanced meals; exercising; and working to build muscle — extra-difficult. It’s already hard to get motivated to eat well, exercise and lift weights. And, yes, it can be hard work to actually do these things (though maybe not as hard as you think!). But then when you work hard and do all the right things, and DON’T lose 10 pounds in one week, you feel like you’ve FAILED because of all these unrealistic expectations. And THAT makes it extra-hard.
So, we need to realign our expectations with the truth, with real-life, and with what really points to success:
• Improved muscle tone and strength!
• More energy!
• Better ability to sleep soundly!
• Increased heart and lung function!
• LASTING FAT LOSS rather than superficial, unlasting water/muscle loss!
And I could go on and on with examples of what “doing it the right way” can REALLY do for you! By the way, these things have made an awesome difference in my life!
So, what do YOU believe when it comes to losing weight?
Permalink | Comments (5) | Categories: Jennifer
Yes, You Need Fat Too- Essential Fatty Acids
The Atlanta Journal-Constitution
Yes, it’s okay to have fat, as you need it too. Remember, these are essential fatty acids (a.k.a. EFA’s). Nutrients your body cannot produce for its own.
From a physiological standpoint, there are only two fats that you really need. These two fats create all other needed fats in the body. Ironically, though there are only two, you may not be getting any. Most of you already know the names of these fatty acids, as they are Omega-3 and Omega-6. In the dietetic word they are also know as lenolenic acid (Omega-3) and lenoleic acid (Omega-6). So, where do they come from and why are they important?
For most of you, getting enough Omega-6 is not a problem. You get Omega-6’s from canola oil, safflower oil, sunflower oil, and soybean oil. In case you haven’t noticed from the food labels, you get plenty of these fats from most processed foods and the foods you may make at home with vegetable oil. However, Omega-3’s (lenolenic acid) may sometimes not fall into your typical diet.
Omega-3 is found in fish oil. Of course, this means it comes from fish. The fish that have significant amounts of Omega-3 are cold water fish, such as salmon, mackerel, and trout. Warm water fish like flounder, haddock, and shellfish have insignificant amounts. If you avoid fish, then you can get it from flaxseed oil or linseed oil.
The primary functions of EFA’s are to create prostaglandins that are “hormone-like” substances that help control a variety of other functions. Here are few:
* Structural Component of Cell Membranes
* Regulation of Blood Pressure
* Nerve Transmission
* Allergic Response
* Heart Function
* Steroid Hormone Production
Now, the question of whether or not you need to take an EFA supplement. Knowing what the American diet is, my recommendation is to take a tablespoon of flaxseed oil once a day. I choose flaxseed, because it is a plant form that contains the fatty acid you tend not to get enough of which is omega-3. Furthermore, you don’t have to worry about getting a fish oil based omega-3 that might have shellfish or something else you might be allergic to. Flaxseed oil also has omega-6. When you buy it, be sure that is bought refrigerated and in a non-clear container. Keeping it out of sunlight and keeping it cold will keep it in its unsaturated state.
Permalink | Comments (1) | Categories: Health, Nutrition
Never Give up on yourself!
The Atlanta Journal-Constitution
I had PT and acupuncture on my knees last week and they have felt pretty good the last couple of days. I am very thankful. With work conflicts last week I didn’t meet with Creed to train. Truly it was work conflicts; although last week I would not admit this it was hard about thinking to get back into the routine after being away a few weeks.
I wonder why that is? I know the exercise is a “MUST” in my life, along with eating healthy if I want to continue to move forward. This Monday I will be back in the gym and will give it a 110% even though I mentally am not ready to give it my all.
Therefore to boost my desire and energy both physically and mentally I have been searching the internet for quotes from personal trainers, athletes, etc. to give me the push I need. I want to share some of them with you:
Bob Harper -the Biggest Loser: No quitting. Not today. Not tomorrow. Never give up! Tiger Woods - Athlete: You can always become better. Lance Armstrong - Athlete: Pain is temporary. Quitting lasts forever. Bob Greene - Author, personal trainer: The true goal is to be happy with yourself today. Muhammad Ali - Athlete: It’s lack of faith that makes people afraid of meeting challenges, and I believed in myself.
After searching for quotes, I remember I had something I keep in one of my Bibles. It is about Abraham Lincoln. As a child I always admire President Lincoln and I think below is why!
A common list of the failures of Abraham Lincoln (along with a few successes) is:
•1831 - Lost his job
•1832 - Defeated in run for Illinois State Legislature
•1833 - Failed in business
•1834 - Elected to Illinois State Legislature (success)
•1835 - Sweetheart died
•1836 - Had nervous breakdown
•1838 - Defeated in run for Illinois House Speaker
•1843 - Defeated in run for nomination for U.S. Congress
•1846 - Elected to Congress (success)
•1848 - Lost re-nomination
•1849 - Rejected for land officer position
•1854 - Defeated in run for U.S. Senate
•1856 - Defeated in run for nomination for Vice President
•1858 - Again defeated in run for U.S. Senate
•1860 - Elected President (success)
Reading this tonight gave me the push I needed for Monday. No matter how many times I fail there is hope for me to be successful, I just have to try and try again as I never give up on myself.
Permalink | Comments (7) | Categories: Laura
Is Exercise Addictive?
The Atlanta Journal-Constitution
I have to admit that even though I used to be a self-proclaimed couch potato, my body really enjoys “working” - getting my blood flowing, my muscles engaged, my heart and lungs fully functioning. Just like my brain feels good after I complete a difficult zudoku or word puzzle, my body feels good after a weight-training or cardio session.
This incredible trainer that I’ve been able to work with through the AJC Fitness Challenge encourages me to come in even on my “off days” to take advantage of his cardio equipment. It’s good for me to make that commitment … “Yes, I’m coming in today” … because I’ve found that if I wait until I go all the way home from work, my commitment level has fallen and I am a little less likely to go as hard, as long or at all. (Hopefully, those days will be in the past soon, however.)
I went to the training studio yesterday and did 50 minutes on the elliptical and treadmill. My heart rate was UP there, I was huffing and puffing, and I was sweating hard. All those things I used to avoid like the plague, and here I was enjoying them! And hours later, I’m still feeling great. Is exercise addictive? Let me know what you think.
Permalink | Comments (6) | Categories: Jennifer
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