Do you really need exercise?

Yes….. A person can lose weight with out the aid any exercise what so ever. If they are taking in fewer calories and burning off more calories, they can lose weight. By being strict to a better food diet and changing your food “Life Style” you can lose weight and trim down.



But is exercise a necessity? The answer is an overwhelming “yes”.


Our motivation for being a “Better You” should not be outward appearance alone. We have to learn that “Living” is the key ingredient; Not dropping a dress size or being able to fit in a pair of jeans from last summer.


You’ve got to live! You’ve got to move!


I firmly believe that 85 percent of the aches and pains of aging are not aging at all. Its from simple non usage of your body(sitting around too much).


Our Surgeon General tells us that we need at least 60 minutes of concentrated exercise per day. That number has gone up from 45 minutes and that figure rose from 30.


It is essential.


Blood pressure, heart problems, breathing conditions, muscle failure all occur when there is no exercise. We call these things aging. Sometimes we need to call it being lazy.


We’ve got to live! We’ve got to move!!!


Of course the body is going to become softer and flabbier without exercise. The muscles are no longer challenged. A person can start to lose 10 percent of their muscle mass each year starting at age 30.


If we go on outward appearance alone, sometimes we can see changes occurring starting at age 25 or sooner. Maintenance of the body becomes harder and harder each year as the body deteriorates (becomes softer, slower, heavier). But we can control and not contribute so much to this deterioration.


You’ve got to move!!


No…..you don’t have to go and join a Gym. No ……you don’t have to go and get a wardrobe to start exercising in or find a detailed exercise program, or hire someone to write out a daily exercise plan for you. This is just part of the mine field of excuses we sometimes use so that we can sit in front of the T.V or hang out in bed.


You’ve got to move.


Start off slow. Take a walk. Walking is one of the best forms of exercise, especially for the beginner. Just 40 minutes of concentrated walking burns more calories than 10 minutes of running. You’re involved in the activity longer.


Start off by stretching or learning to stretch the body. There are volumes of information on stretching and light exercise movements that anyone can engage in; many times right in the home. The key is to start.


Making T.V you favorite pass time can be a down fall.


As you become a little stronger and more confident, you may want to challenge yourself more. Try a few short runs along with your walk. Maybe only 50 yards or so. Some thing you can handle. You don’t have to prepare for a marathon. Make it fun for yourself. Create a walking or exercise group with co workers or friends. Form a “Lunch Time Walkers Group” at the work place or school. Simply ask someone to join you from time to time for the added company. Join a work out class. The camaraderie can be fun. Make sure its something you can handle and you feel comfortable in the atmosphere.


You’ve got to move.


And Yes….Dancing is a great form of exercise! Go for it. Enjoy yourself. Dance up a good sweat.


With a proper and “Living” diet and light exercise your potential is endless.


Put life back inside yourself.


It takes work …..but anything good takes work.

Calories v.s Encouragement

Last night, a new reader wrote to me and expressed a great desire to get fit and feel better, but confessed of being a Yo-Yo dieter ( a person that goes up and down, having trouble sticking to a diet plan ). She realized her problem and expressed that other readers may have the same condition.



Remember…..“All Success is Based on Consistency”. “Success Breeds Confidence” “Confidence Grows from Encouragement”. Encouragement is a key ingredient in helping anyone stick to a task. Especially a task as difficult as losing weight or becoming more fit. Despite what we may have heard…..it isn’t easy.


When we first start out, we are always energized to get more fit because we’re looking forward to creating that “New Us”. As the days go on it gets a little harder to stick to the plan. The weight is not coming off as quickly as we would like. The exercise is not getting any easier and we definitely miss the late night snacks and sweet tooth stuffers between meals.


“We need encouragement”.

We need someone to say, “ You can do it”. “Stick with it”.


Many times we just need someone to take interest in what we are doing and knowing they’re pulling for us.


“We need encouragement.”


That small bit of push can help get you up and out to the gym in the morning or get you to take that walk after the work day is over and we are dead tired.


“We need encouragement”


But sometimes that encouragement will have to come from ourselves.


There will always be that someone or something to plant a negative seed, but its important to always remember that “You have a Goal”. “You’ve got a mission”. You’ve got a desire to be a better you.


Try to surround yourselves with others that are also interested in eating better and getting more fit. Don’t be afraid to ask someone else to join you on that walk after work. Ask for help if you need it. Let people know that it’s helpful if they can give you that needed shot in the arm from time to time.


Being and staying encouraged is as important as counting calories and staying away from sweets. “You can do it”. Be consistent. Set the bar low and accomplish small victories week by week. It took a long time to get unfit. It will take time to be fit again. You have to work at it but learn to be patient with your self.


Start slow…..Cut back on the meal portions. Take a no sugar challenge for a few days. Start off taking a slow walk around the block. If your at least consistent you’ll eventually get to your goal. “All Success is Based on Consistency. Stay encouraged.

Food: What do I need? What do I want?

A few days ago, a reader asked a great question: “What foods should I definitely stay away from”.


Let me emphasize, “That’s a great question“. But I believe the route to a better answer would be, “What foods should we gravitate too”? What do we need?


The Body needs certain things to operates properly. Certain essentials are on the tip of everyone’s tongue: Proteins, Carbohydrates, Vitamins C, Iron : that list can go on for a while. But lets break our list down to its simplest form. Our number item on the list today will be water.


Water! You’ve got to have it.


Different reports and studies can give varying information pertaining to the daily intake need of water. Many times those reports will lean toward the lighter side….the easier side for the user. But be aware, the body is at least 70% water. The body needs water to keep its functioning balance.

We need at least 64 ounces of water to pass through the body each day. Almost all functions of the body including the brain, blood and bones require a certain water intake.
The kidney must be flushed. We all relate to that because we all know of the urge to urinate. The body must be hydrated to properly function. The majority of Americans are dehydrated most of the time. If they are hydrated, it is by accident. Think it through…Most people don’t come anywhere near the proper daily water intake.


The average American doesn’t realize they are constantly dehydrated. If the body is not hydrated, you “will” have eventual kidney problems. It’s the same as not putting oil in a car. Eventually, there will be a problem.

I always discuss water intake with my clients. And to their defense they are always compliant. But they start off kicking and screaming. At times…..Like small children they protest “Water is taste nasty” “I gottta have flavor in mine” “I did good, I drank 1 bottle of water today” “How am I gonna drink all that water? I’m gonna drown” These are the things that clients may say at first.


Nobody said that good health was easy. Nobody said that shedding pounds was easy. Nobody said that looking good and feeling good was easy.


Increase the water! Cleanse the body! Let the skin glow! Drink your water!


Many people suffer with trouble passing bowels on a daily basis. Drink your water! Let the body flow.


Many people feel sluggish and tired during the day. Many people can’t quit wake up in the morning. Drink your water! Put life back in your body.


Check your hydration constantly. When you urinate, check the color. That light pale color is what you want. Take notice of how often you are passing bowels. Notice how often or not your mouth has that dry feeling. Take notice of the clarity of the skin and eyes.


Drink your water. Daily. “All success is based on consistency”.

Calories are important:

During the past few blogs we have been taking a soft approach to the subject of weight loss and being more fit. We have discussed cutting back on food portions, getting more fruit and vegetables into the diet and increasing water intake.

Changing the “Mindset" is the key toward a healthier lifestyle. That is certain. The way we view food and exercise and “Ourselves” is key to being successful this year in making changes. But……..being mindful of Calories is important. You don’t have to be a calorie counter to lose weight but you do have to be mindful of them and how they work in the body.


Weight lost occurs when your caloric intake goes down and your calorie burning goes up. With a changed diet (food eating habits) your caloric intake should go down. Eventually exercise is important to get the calorie burning to increase.


Calories are energy units within food. We need a certain amount of calories to survive each day; especially those of us that have a busy life style. Simply said….."We must eat"!


But lets be mindful of making our caloric intake lower.
Cut down on the food portions. Its not important to fill the stomach each time we set down to a meal. The Coke and Pepsi that we have become so accustomed to having with our lunch and dinner isn’t necessary. The whole “Sweet Tooth” thing has to be put to rest. Its not needed; not if you are serious about making a change.


Again…lets emphasize the fact “We must eat”.


Try eating your heaviest meals in the morning. This is the time of day that the metabolism is highest in the body. The ability to burn calories is great at that time. Don’t be bound by traditional “Breakfast Foods” ( Eggs, toast, cereal, bacon, bagels, etc) for breakfast. Heavier foods can be handled at that time of day. The body is ready to burn. Calories are units of energy. You can fuel up during that time of day. Eat lighter during your lunch and dinner times. Lunch doesn’t have to be large. Make it small and light ( Tuna fish, a small sandwich, a small portion of pasta, ). Use your imagination. Lunch should be a time to simply refuel for the day. Let’s stop ordering out with the crew at lunch time. Its a killer. Stop racking your brain to figure out the “Healthy Option” on the menu. Make your own lunch. Carry it with you.
When you become focused on “Living Foods” your food chooses become easier. Fruit, Vegetables, Lean Meats has to become the focus. Cut back on the portions your already eating. Try eliminating the sweets ( soda, juices, colas, cakes and candies). Increase your water intake.


Most of all, keep these principals on your mind. Eventually your mind will make a shift.

Lets talk about food.

Lets talk about food.


Not diets. Not food trends. Not “How to put together Food Groups” . Lets not stress about carbs and protein, fats and calorie counting; all the things that have become part of 2010 infomercial dialect.


Lets talk about food in a way that changes the way that you approach eating as we try to change our life styles in this New Year.


When clients start to ask about foods and diet I always over emphasize the need for a “Lifestyle Change“. I want the client to develop an appreciation for food . I want them to develop a responsibility for what goes in their body. Change their mindset.


We all agree that “Life” is a good thing. Lets eat foods that are full of “Life“. Literally.


Apples, oranges, pears are all full of life. String beans, potatoes, carrots are all full of life. Rice and beans are harvested from the earth. That’s life. All of the types of food mentioned, I refer too as “Living Food” Eat it. Get it inside you.


Who can go wrong with a conscious diet of fruit, vegetables, lean meats and water.


Why do we need a formalized diet plan that keeps you bound to a script and promotes you to be hungry all the time.
You can not lose weight if you are hungry.
And think....once the diet plan (script) is over; Were do you go from there? Sometimes we are looking for someone to dictate our eating plan for us. In a sense we are looking for someone else to take responsibility for our success or non success at the eating game.
Fruit, vegetables, lean meats and water. How can we go wrong?
Fill yourselves with this type of life.


This way we are gaining natural sugars and fiber. We are naturally supplementing ourselves with proper
vitamins such as A, B12, B6, C and D. Meats such as fish, non fatty beef and poultry give us the proteins and iron necessary to build the body and keep a proper electrolyte balance.


Put down the fast and preprocessed food and pick up “Living Foods”.


Fast food, along with numerous bad properties, is full of sodium’s and preservatives. It is built for longevity: to be able to stay on shelves or in refrigeration for extended periods of time. These sodium’s, if nothing else, keep us extremely dehydrated. Dehydration is a killer to the body. The added sodium and preservatives give us a bloated appearance; especially in the facial area. It promotes the body to retain fluid. Blood pressure is affected as well and a wealth of bacteria can be pasted on to us just from the handling and serving of the food.
We get a tired feeling. We get a sluggish and bloated feeling and begin to think that its natural to feel this way.


Change the way you look at food. Change the way you think about food. If the food is not “Alive”, you don’t need it.


Put “Life” inside you. Eat well!!!

Just do it: Success is an Action Word

As we turn quickly into this new year, I can’t emphasize more the need to stop merely thinking about being successful and doing something about it. Success is an action word. Regardless of what the mission is, time is running forward. As you may not have discovered, time is running very steadily toward 2011, leaving us in the dust day by day.
“ Just do it “.
Nike says that so eloquently. “Just do it“.


Its time to get up, get out and get moving toward success for your life. Success is an action word.


We talked in previous a blog about creating that game plan for yourself. But planning in itself can become a tool for procrastinating. You can become so enthralled in planning that you never take action. Success is an action word. “Just do it”.


“An Interesting thought“……..You get the opportunity to judge what “Success” is for yourself. Its your very "own" action word. You set “your own” bar of achievement. At first, its good to set the bar at a height that you can obtain.


"The smallest step taken forward can lead to the greatest reward". You don’t have to start big. Take a baby step. Its still a step.


It we’re talking about eating better and feeling better; start slow. Cut down on your portions for example. Pack lunch instead of ordering lunch with the rest of the gang at work. It may seem small as a step toward being more fit but at least it’s a step. Take a 10 minute walk. Things will get greater. Wake up in the morning and take a stretch. You’ll increase to something more monumental in due time. If you are serious about your appointed goals, be patient with yourself. Success is built on consistency. Consistency only happens when a task becomes a habit. A habit is part of a life style. A change in habit happens from a life style change.


A life style change is what we all need to be successful.


“Just do it”.

Start 2010 with a Game Plan

January is the time during the year when people, young and old get energized to create and commit to New Years resolutions. Normally by now, midmonth, the energy starts to fade and there is less zeal to complete those  2010 resolution goals. Of cousre when we talk about resolutions and goals, The New Year always prompts people to want to be a "New You". People want to get in shape, lose weight, feel better, look sexier; the list can go on.
Trust me, there is nothing wrong with wanting to create a "New You". But everything must be done in moderation. It took a long time to become the "You" that needs change, so be patient and sensible in creating the "New 2010 You".
First, become conscious of yourself. Be aware of both your strengths and weaknesses when it comes to being comitted to a project. Losing weight or getting more fit is a project and the disciplines of a working project should be applied.
 Make a list of does and don'ts. Do a little research pertaining to better eating and healthier living. Don't automatically search for a new "Fad Diet" Diets can work for a period of time because you can follow a script of goods and bads.  BUT.... a Lifestyle Change is what is neccessary for weight lost success.
Change your life style. Change the way you look at food. Change the portions that you consume. Include living foods in you daily diet such as fruit and vegetables. "Change your lifestyle".
As your considering becoming more fit, first take simple steps. Simply take a walk as a means of excersize. Learn to stretch the body. Research simple fitness tips. Think through a plan of discipline. Remember getting fit is a project. You need a game plan to help you stick with it.
Before you go get that costly gym membership, simple get the body moving.
Remember......."All success is based on consistency".