Belly Bulge & Death

If your pants or skirts are feeling tight around your waistline, please take note. Belly bulge can be deadly in older adults even those who are not overweight or obese by other measures.

One of the largest studies done on abdominal fat suggests that both men and women with the biggest waistlines have a greater risk of dying over a 10 year period than those with smaller tummies. Even if you haven't noticed a significant weight gain and you've noticed that waistline growing it's warning signal.

Four extra inches around the waist increased the chance of dying from 15 to 25 percent. Oddly the strongest link, the 25 percent was in women who had a BMI within normal limits.

To check your girth, wrap a tape measure around your waist at the navel. Men should have a circumference of no more than 40 inches; women no more than 35 inches.

Diet and strength training is the key to losing that abdominal fat. Now is the time think about your health; don't wait until tomorrow. Take that first step today!!!

Quick Fixes

The other day when I was out doing my cardio with my dog a woman passed me wearing a rubberized suit. Obviously she thought wearing it would cause her to sweat and lose weight; what she doesn't realize is that she's only losing water and becoming dehydrated and that's dangerous. She was overweight and it was almost 90 degrees!

Whether it's a rubberized suit, a quick fix diet, or the expensive equipment you see advertised on those infommercials, nothing will help you to lose weight and tone up but a healthy diet and exercise. Cardio and strength training combined with a healthy diet is what will help you to not only lose that weight, but keep it off.

Unfortunately we are a country of the "quick fix". We need to get back to the basics; preparing our own meals from fresh ingredients especially those in season; drinking water rather than soda, sugar rich drinks and desserts. Don't drive around the parking lot looking for that close space; park and walk to the market. Of course use common sense......make sure you park in a safely lit area and be aware of what and who is around you.

For those who run or walk with those Ipods or MP3 players, leave them at home. You won't be able to hear a car, a person or even a dog who might be coming up behind you. Always be aware of your surroundings. Even if you are on the beach listen to the sound of the waves, the birds and allow nature to not only inspire, but relax you.

Healthy Snacks

Even those of us who regularly eat healthy and watch our calories sometimes get side tracked because of social functions, sporting events, vacations or we just want to splurge!

One of the fastest ways to get back on track is with some healthy snacks. If you find yourself in a car most of your day or have a long commute make sure you pack some snacks to keep your energy up and keep that boredom from setting in. In the car listen to the same type of music you love to work out with; it will keep you awake, inspired and make that drive more enjoyable. Fill small plastic snack bags with nuts and dried fruits. A bottle of water will help to keep the sleepiness away and, yes, even coffee is good for you! It's what you put in it that's bad so watch the sugars and creamers.

For those of you who bring lunch to work, salads with grilled chicken, raw veggies and walnuts is a high protein healthy way to go. Put your salad dressing on the side or go with vinegar and olive oil. Snacks for the office could include sliced apples dipped in natural peanut or almond butter. Fresh berries in season, walnuts, almonds (just a few), a rice cake, carrots with hummus, green tea and water. NO DIET DRINKS!

These are all easy to prepare and you will feel great at the end of the day. For the after dinner sweet tooth so many of us have try some nonfat Greek yogurt topped with fresh or frozen berries, slices of mango, peach or pineapple.

You can be creative with your snacks and be healthy as well!

Getting the Most From a Workout

For everyone who works out on a regular basis, you've realized it's an addiction (a good addiction)!

But also realize your body needs time to recover so take a day off without being afraid it will cause any back sliding. You will come back to the health club with more energy; ready to take it up a step! Be careful of not taking too much time off.....that will affect your performance and energy levels.

No matter where you are you can always fit in some push ups, squats, stationary lunges and crunches, even in a hotel room. For those of you who are fit and used to taking it up a notch....do those push ups with your feet on the top of the bed....a bit more difficult, but will give you more of a upper body workout! Traveling or being away from the gym is no excuse for not working out!!

Football Season

Football season kicks off tonight in New Orleans!! Everything here is buzzing with the pregame concert from Jackson Square and then the face off with the Vikings!

It's also the time to stop and think about what you are putting in your body! For those of you watching at home, make those healthy snacks rather than the normal chips, dips, nachos and pizza. You can still enjoy those, but with a bit of tweaking you can make them healthier and cut the calorie and fat content down.

Go with baked chips; make your own dip using non-fact plain yogurt instead of sour cream. Add in your own spices or go for it by using a pre-made dip mix with that yogurt. Guacamole is a great snack choice, healthy if paired with a baked pita chip; hummus is a high protein snack loaded with fiber; if you really want those nachos, go with the baked chips, a white cheese (less fat and calories), add those chopped tomatoes and chili peppers. You can add in some protein with grilled chicken pieces, shrimp or crab meat!

Headed to your local sports bar; watch that beer, the calories add up quickly. Order grilled chicken with a salad, if you crave that pizza, see if they have a thin crust loaded with veggies!

Remember, it's almost impossible to work off a bad diet. And this is about a habit....create a healthy football season habit; you'll feel better, look better and enjoy the game even more!!!

Long Weekend

Most of us have a long weekend and some of you have numerous gatherings to attend; all with great food and drink.

Don't get caught up in overloading that plate with all the offerings!! Start out with small portions; don't let the foods touch each other on the plate!! This will keep your portions smaller. Instead of eating quickly and going for that second helping, let 20 minutes pass...enough time to let your brain and tummy catch up with each other. You will then fill full and your craving for that extra helping will pass!

Drink plenty of water, it helps to keep you not only hydrated but full as well.

Drive safely and enjoy the holiday weekend! For some of you it won't be long before the cold and snow arrives!!

Power of Will and Desire toward a Healthy Lifestyle

Being healthy is about the will and desire to do so. You first have to change your mindset; want to do it; have that all important desire to follow through.

Negative thinking will stop the process in an instant. What goes on in your mind totally affects and controls what happens in your body. Determine what works in your life and what things have become easy for you to focus on. Trust yourself to focus and commit to doing positive changes in your daily life. Make simple changes at first and as you become more comfortable, take it to the next level. Act with the intention of making that change!!

Anything can be accomplished if the desire is strong enough; stay focused; don't' let little things or a bad day affect the next one.

Being healthy and fit starts with one step; changing your mindset!

Fit & Fabulous

Okay, both men and women, listen up! You can be fit, healthy and fabulous no matter what your age. I'm tired of hearing:

"I can't do that, I'm 40; I'm 50; I'm 60!"

"Work out? I'd sweat. I don't like to sweat."

"I don't want to change what I eat."

Now go ahead look in the mirror; do you like what you see? Is your blood pressure normal for your age? Are your clothes getting tighter or do you find yourself buying a larger size? How's your cholesterol? Are your depressed?

Age doesn't matter; age is about what's in your mind. You can be "old" at twenty or "young" at eighty!

I know a woman who is 94, drives 30 miles one way every day to swim and workout!

There are men and women in their eighties doing marathons, triathlons and adventure races who live vibrant, healthy lives and never use the word "can't".

YOU CAN!!

You will feel better, have more energy, lose the extra weight and live a fabulous and more active life!!! Get moving; start with a walk around the block, join a gym, get a buddy and move, move, move!! Set a goal and stick to it!

I want everyone to send me an email with your goals for the upcoming Fall Season. And I don't mean football scores!! How many of you can stick to those goals and begin to reevaluate your life and become the person you want to be!

Sugar Addiction??

Are you addicted to sugar? Addiction to sugar is stronger for some people than others, but the truth is sugar is a powerfully addictive substance. If you've overindulged in cookies, candy, cake, or ice cream—and trust me, we all have, then you know its seductive pull. Food manufacturers are especially aware of this when they load sugar into soft drinks, breakfast cereal, soups, salad dressings, spaghetti sauce, energy bars, and even catsup.

We Americans consume an average of 20 to 30 teaspoons (about ½ cup!) daily of sugar daily, which has been linked to a variety of health problems, including obesity, hypertension, heart disease, diabetes, irritable bowel syndrome (IBS), attention and memory problems, hyperactivity, anxiety, and depression. Every month a new study comes out adding to the list of dangers posed by consuming sugar and as well as high-fructose corn syrup, maltose, and dextrose. Despite the risks, we continue to eat sugar because it is so addictive.

In fact, sugar meets all the criteria for an addictive substance:
It stimulates release of neurotransmitters in the brain, such as dopamine and serotonin, in a manner similar to alcohol, cocaine, and other drugs of abuse. People eat it compulsively, despite negative consequences and the intention to stop. With continued use, people develop a tolerance to its effects. Heavy sugar consumers have trouble functioning without it. When consumption ceases, withdrawal symptoms occur.

Letting go of dependency on sugar is easier said than done. Because the roots of sugar addiction are both physical and emotional, you need a combination of physical and psychological approaches. The less you eat sugar, the less you will crave it. If you get withdrawal symptoms, know they will only last a few days and then you'll feel more balanced and energetic than ever.
Some recommendations which will make it easier to get away from sugar are as follows:

Keep sugar and sugar products out of your house. This includes white and brown sugar, corn syrup, and maple syrup.

Eat healthy meals adding fresh fruit, vegetables, dried fruit and fruit juice to satisfy that sugar craving. Adding protein and fiber rich foods will also help by filling you up; taking away that empty feeling.

Drink plenty of water, keep hydrated.

Exercise!! When you get that sugar craving, get outside, walk, run, call a friend to join you! If you belong to a gym, get there and work out!!

Once you get past that withdrawal, you not only will feel better, but will have more energy. No more of that 2 pm slump!!

Getting the Most from your Workout

I recently trained a few clients who had been with another trainer for over 2 years. They had been paying a lot of money, training 2-3 times a week. Working out for them had turned into a social hour; the trainer talking of his personal life, clients basically doing a bit of cardio, stretching and no strength training. While he talked, they worked out on their own and were paying for that!!

For those of you who want to increase your strength and stamina, effectively lose weight and become fit and healthy, it takes work. Make sure your trainer is doing his or her job!!! You are paying for a service; don't be taken advantage of.

When you are searching for a trainer, ask for recommendations from friends, co-workers or gym management. Make an appointment to talk to the trainer, see if you both are on the same page. Be honest about what you want to accomplish and most importantly be honest about any physical limitations you might have i.e. knee problems, lower back issues, etc. If you belong to a health club or gym which has a number of trainers, talk to them all. Find the right trainer for you!

Don't let your workout become a social hour; save that for a later time.

Friday the 13th

It's Friday, in fact "Friday, the 13th"!

Mmmm, I've never really been a believer, but then again who knows. Sometimes we bring our own negative thoughts to the forefront on this date. When your brain is in negative overload things can happen; you might fall down, twist an ankle, have a bad day at the office, have a fight with you significant other or a number of other mishaps. It also leads to over induging whether with food or alchohol and you wind up blaming all this on the date!

Today is the day to switch from the negative to the positive; get your mind set back in that optimistic mode and stay there!!! Having a great day is about being optimistic and bringing that attitude to everyone around you! Even if you feel things aren't going the way you expect them to go; don't let that affect how your treat and react to others. You never know what a smile, a please, a thank you or just a "hello" might mean to someone. Happiness is contagious; try it! It will make you feel better about yourself and those around you.

Always remember that your mood affects your health, not only your mental health but the physical as well.

Being happy is a gift, give it freely!

Protein Drinks

I have had inquiries as to where you would find protein drinks, especially if you are working, traveling sitting at an airports, etc.



Obviously if you are at home, you can make your own....buy a high quality protein power at your local GNC, Vitamin Shoppe, or a specialty health food store. Protein powers come in various flavors; chocolate, vanilla, strawberry or mocha. Mix it with skim milk, soy milk, almond milk, juice or water. Add fruit and ice and blend. Get a shaker bottle and just mix water or milk with the protein for a quick snack. May not taste as great but does the trick.



One of my favorites: Starbucks! They make a protein drink called a Vivano. It comes in two flavors: orange, mango, banana (all fresh ingredients) with 20 grams of protein and 250 calories! The other flavor is chocolate-banana (fresh banana), a few more calories, 280, and you can also add a shot of espresso if you like!



One of my best lunch options when I'm really busy!



These are two items which top my list for a "fast food" breakfast, lunch or snack. They also can be made with skim milk or soy milk so don't be afraid to ask.

Organic Foods

Recently I had someone ask me the question: "I'm eating all organic and I'm not losing any weight". When I asked exactly what she was eating, I was a bit shocked.

Eating organic is wonderful and healthy, but just because it's organic does not mean you can eat it all and as much as you want!! Calories are calories! Organic doesn't change that!!!

Again, think about what you are putting into your body!!! With summer here it's a great time to have salads, add chicken, fish or tofu for protein and watch the dressings. Drink plenty of water, stay away from the diet drinks and grab that apple for a snack. Keep that metabolism burning with those healthy snacks. Nuts, dried fruits, fresh fruit, a protein bar (watch the calories) are all great choices.

After a workout be sure to eat plenty of protein; a protein shake is a great post workout snack.

A number of you are gearing up for the marathon season coming up; try to schedule your training in the early morning hours when it's cool; do not get over heated. Heat stroke is affecting many runners this year; be sure you're not one of them!

Pat's Back

Moving back to Louisiana has been not only time consuming, but a bit stressful as well. Getting back into the swing of things, adding a beautiful new companion to my life has kept me busy.

Bella, a small mix breed found me the evening I arrived back here. She was recovering from a broken leg, under weight and obviously had been abused. She now has become a healthy, vibrant, beautiful and loving addition. Rescuing a dog can be one of the most rewarding experiences life can offer. They will not only provide you with love, but get you outside and walking. What a great benefit!!

Extreme heat is prevalent all over the country right now, so walk or run in the early morning or evening hours. Be sure to hydrate, drink enough water and add electrolytes. For those who are runners, soccer players, equestrians or tennis players this is doubly important. Football training season is in full swing and parents be aware; make sure your players have water and electrolytes available at all times. Be sure to choose those electrolytes wisely. Stay away from those containing sugar if you are trying to loose weight.

Keep cold water melon handy; a great natural refresher.

Please, feel free to contact me if you have any questions....until tomorrow, have a wonderful day!

Tips to Target that Belly Fat

"Belly Fat" seems to be one of the most talked about areas of the body. One thing to remember it's fat! Some of us seem to hold it more than others, but it's still fat. And to lose that fat you must think about your diet!

Again, it's about calories consumed and your energy output!! Yesterday I wrote about changing up your routine to shock your body into working harder. Below are a few diet tips for helping your body burn fat.

Sugar intake, the biggest "no, no". Please read labels! There is hidden sugar in so much of what we consume; soft drinks, flavored water, lattes, frozen drinks (both alcohol and coffee bar favorites), condensed milk and energy bars.

Add to you daily supplement regime at least 1000 mg per day of Calcium with meals, 500 - 2000 mg of Vitamin C. (These have been proven to help the body burn fat!)

Stay hydrated. Aim to consume one gallon of water per day. It speeds the metabolism, helps reduce hunger and flushes the body of toxins.

Low fat dairy products have been shown to boost fat loss. Low fat Greek Yogurt, milk and cottage cheese are excellent choices.

Olive oil, avocados, walnuts, peanut butter (without sugar and other additives) are all healthy fats and should not be avoided.

Up your protein with lean chicken, fish, especially salmon.

Fresh veggies are becoming plentiful, but stay away from the dips, butter, dressings loaded with mayonnaise, various oils and sugars.

Green tea - 4-6 cups of glasses a day. Do not add sugar or milk!!

I can't emphasize enough to read labels and be aware of what you are putting in your body!!!!

Workout Tips - Why My Body Doesn't Change?

When your body doesn't seem to change no matter how much you work out, red flags should pop up! Something you are doing isn't working; think about it. Seriously reflect on your habits; exercise patterns, diet, drinking and even your stress level! These all have an impact on how your body reacts. And we are all different.

What do you want to change about your body? Do you want to lose weight, gain muscle or just tone? Are you training for a specific event? Are you retaining belly fat?

A few simple tips: If you are constantly doing the same type of training (running, walking, workouts with weights) day after day after day your body will plateau out. In other words your body gets used to your routine and doesn't have to work as hard and it will burn less calories. It's time to shock your body! Change up your routine. Do something entirely different, try Yoga, Pilates, Zumba instead of running.

If you have weight issues now is the time to ask yourself some serious questions. Do you have any health issues? Are you on any medications? What is your stress level? All these items can lead to a change in metabolism. Body type and age can also factor in to these problems. Stress affects hormone levels which change the metabolism......and that metabolism changes as we age.....and change is the optimal word here. CHANGE WHAT YOU ARE DOING!! CHANGE YOUR DIET - GET RID OF THE SUGARS, CUT YOUR ALCOHOL INTAKE AND MOST IMPORTANTLY CHANGE YOUR MIND SET!!

Tips for Working Out

Summer is a great time to lose weight and get in shape. I know so many of you wanted to be in swimsuit shape by this time, but for those living in the colder climates it's difficult. Especially if you don't belong to a health club.

So now is the time to get outside; walk, run or hike. Make snacks of nuts, dried cranberries or blueberries, grab a bottle of water and get moving!!! Remember you have to expend more energy than calories consumed to lose that weight. For every extra 100 calories you consume a day, you add 10 pounds a year!!! Be aware of what you are putting in your body!!! Keep a food log and don't cheat!!!

What is Bodilates?

I developed Bodilates after finding people becoming bored with traditional Pilates classes.

Adding in strength training, core and leg work increased the difficulty and had even the college athletes struggling to get through the workout!

If you are interested in finding a Bodilates class in your area or want to become a certified Bodilates instructor, please contact me.

Fitness Tips from Pat

For those of you who have wondered why I haven't posted in the past two weeks it's because I have made a move. Left Pennsylvania and now back in the New Orleans area where I had lived until Katrina.

If you live in the New Orleans area, look for me on the north shore! You will see flyers and internet blasts from Our Place Studio and The Nutrition Company!!!

If you have any questions, please feel free to contact me!!

Fitness Tips for the Memorial Day Weekend

Summer is here in many areas of the country and with the Memorial Day Weekend starting today many of you will be hitting the beach. Remember to take your sun screen, bottled water and if possible pack some sliced apples, oranges and berries. Sitting in the sun will dehydrate you. The water and fruit will keep you hydrated and feeling full. Stay away from the alcohol and sugar loaded drinks.

If at a holiday party or picnic, try to stick with low fat and low calorie items. Have that grilled hamburger without a bun, add lettuce, tomato and onion. Stay away from the hot dogs and salads made with mayonnaise type dressings.

For those of you who might be hosting a party, offer grilled chicken as an alternative to the sodium loaded hot dogs and stay with a simple salad of greens, tomatoes, walnuts, dried cranberries with a choice of dressings.

Stay active; nothing beats a run on the beach in the sand. Great cardio workout as well a wonderful leg toner. Add some push ups for that upper body work and a few crunches wouldn't hurt!! Unless you are an avid runner, be aware of the heat, again keep hydrated and exercise in the early morning when temperatures are lower.

Working Out - Strength Traininng Tips from Pat

When working out with weights, don't forget to get your entire body involved. Don't just work biceps; work the lower body as well with squats and lunges when doing the bicep curls.

Do step ups on a bench when doing shoulder presses; it will not only kick start that cardio but intensify the fat burn. You can either alternate feet (left foot on bench, then right) or do 12-20 step ups on one leg, then switch to the other.

Be creative with your workouts and always watch your form!! Don't over lift. Keep the weight controllable to avoid injury.

Taking Time for You! Tips from Pat

Do not workout everyday...give yourself a day to recover. Your body needs that time off! Your mind needs it even more.

Working out everyday defeats the purpose and will lead to injuries and backsliding. Mix up those workouts and always make sure you take time for you. And by that I mean using some free time to quiet your mind from the pressures of daily life. Now with the weather improving, take a walk, leave the Ipod at home and just soak in the sounds of nature.

If you live in a city, try going to a park, or if you can't then download some nature sounds and just use those to relax and unwind. No matter what your job is, you need some "mind" time to let go.

And for those of you trying to lose weight, it's even more important to have that day to allow your body to rest and relax. We all know that stress kills, but it also affects the Cortisol levels in your body and that will cause you to retain fat, especially belly fat.

Healthly Traveling Tips from Pat

Eating on the road whether on a plane or in your car can sometimes be a challenge. Nibbling to keep awake on a long drive can lead to the comfort foods. You're tired, but don't want to spend a lot of time in a restaurant so you grab a couple of bags of chips, sodas, dougnuts at a convenience store and hit the road again. Already you've not only sabotaged your diet, but your blood sugar is going to have those mountains and valleys.

Before driving off on that vacation or business trip, pack your own snacks. Nuts, (walnuts, peanuts, almonds) dried cranberries, blueberries, mango, apples make great snacks. They will keep that blood sugar level even which will keep you energized. Drink water! You may make more pit stops, but even that will keep you energized with a quick walk. Take a few minutes at a scenic rest stop along the way. Get out of the car and stretch, shake up your body, get the energy flowing once more. You won't be as stiff when you arrive at your destination and you'll be more alert.

Airports now offer travelers more food choices. Grab a yogurt or a smoothie for a quick snack. Pick a salad, a bag of nuts or trail mix and avoid those high calorie, sugary doughnuts, pretzels, cookies, ice cream bars or sundaes. Most airlines now sell snack packs on board and they, too, can be a healthy choice if you read and compare labels. The inflight magazine lists the ingredients so you know exactly which is your best choice. And, drink water not alcohol!

Making airline connections? Walk, take the stairs instead of an elevator or escalator. I check my bag, yes, it costs me money, but I feel great and refreshed after taking the stairs and walking to the next gate or terminal. And it burns calories!

Back to Work - Tips from Pat

Just returned from a wonderful trip to the New Orleans area where I not only enjoyed the beautiful weather, but met with other fitness professionals.

Fresh seafood, great fresh fruits (it's strawberry festival time down there) are bountiful, and it is easy to move past the fried foods which were so prevalent in New Orleans in the past. Like anywhere else in the world it's easy to still enjoy the differences in cultures but in a healthy way.

Living a healthy lifestyle is not "rocket science"! It's about learning how to take care of your body, changing your eating and exercise habits and most important changing your mindset. When traveling you can still enjoy the local cuisine by just "thinking" about what you are ordering. Whether it's New Orleans, Paris, Rome or NYC, go with the grilled instead of fried, enjoy the fruits and veggies which are locally in season.

Paris women are known for being slim and in shape. One reason they walk all over the city, (in heels), do not eat processed foods as everything is freshly cooked, and even though the cream sauces still abound, the portions are small. Simply put, they exercise, eat small meals, and buy fresh meats, veggies, baked goods and cheeses from small local markets.

We here in the US, have gotten lazy. We drive everywhere and park as close to the store as possible. I see people everyday who will drive around looking for a close parking space when they could have parked farther away, gone in, shopped and left in the same amount of time as they took driving around the lot looking for that close space.

More Traveling Tips tomorrow.

Believe in Yourself - Tips from Pat

You have limitless possibilities if only you believe in yourself and in your dreams.

Today is a day to think and "believe" that anything is possible. Let go of the negative, only think of the positive; it's never a bad use of your time.

Remind yourself that power is now! Stay centered and be happy and peaceful inside.

Let go of any bad habits, embrace your new and healthy lifestyle!

Anti Ageing Tips from Pat

Our mind is our most powerful tool. It tells our body everything to do and unless you keep positive thoughts flowing through your mind, your energy will be drained.

Studies have proven that 75% of our thoughts in one hour are negative. We all go through rough times whether it's financial, illness, relationships, divorce, unemployment or natural disasters, we have to overcome the negative. Problems are just obstacles we must overcome and take something positive from it.

In 1994 I broke my back in a fall. It was devastating for me and not only because of the actual physical limitation at the time, but the emotional issues that came with it; Loss of my marriage. But in reality it turned into a wake up call and I realized I had to change my life, let go of the past, and move on. Learning to change the negative into a positive isn't easy, but once you get it, you'll find yourself living a happier, healthier and more productive life.

That positive energy is one of the most powerful anti ageing tools we have. Embrace it!

Healthy Shopping - Tips from Pat

Earlier I wrote about how important it is to read labels when you shop. Sunday seems to be a big day for heading to the grocery store for the upcoming work week.

For those fortunate enough to live in an area where freshly picked produce is available consider yourself lucky. For the rest of us, we need to be aware and vigilant about what is available and affordable when speaking about "fresh". Some items will sit in a warehouse for weeks, perhaps months before making it to your local store. Eggs and fruit (especially apples) are items which spend time in warehouses. Try to find "fresh" eggs in your area. A local farm is your best source of fresh eggs and cheaper!

Always buy produce which is in season. And when berry season comes around, load up. Freeze those blueberries, blackberries and strawberries! Berries are loaded with antioxidants and vitamins. A great source of anti-ageing properties.

More anti-ageing tips coming this week!

And if you have any questions about fitness, healthy eating, weight loss or training, let me know!!

Weekend Tips from Pat

Sometimes the weekends can be the downfall on the diet path. Friends call and ask you to join them for happy hour, dinner, movies or the theater. It's difficult when you are trying to watch your calories and eat healthy if those friends and family aren't supportive.

Inner strength is what will keep you on the right track. Don't get caught up in trying to "people please".

Have that one drink; order a healthy snack or meal. Be true to yourself and who you want to be! Keep on your own path!

Think about your goals; that new dress, suit, skinny jeans or vacation. Keep your focus and don't let others you talk you into straying from those goals.

Healthy Eating

Healthy eating is not all about weight loss; it's about a healthier you. Eating right and eating clean affects everything about your body; your hair, your skin, your bones and even your brain.

Clean eating means staying away from refined and processed foods. Limiting sugar intake, staying away from fast foods, processed foods, diet drinks, limiting alcohol intake and caffeine.
With Spring and Summer fresh produce and fruits will be plentiful. Try to buy local veggies and fruits being aware of those which are organically grown; no pesticides or fertilizers.

Always think about what foods and drinks you are putting in your body.

Berries, nuts, (almonds, pistachios, peanuts, walnuts) make great snacks. Going for a walk, a hike, make your own trail mix! These are all great energy boosters and don't forget the water!

More Fitness Tips from Pat

Stress is not only one of the leading causes of doctor's visits in this country (70-90%), but also has direct link to overeating and weight gain.

Emotional eating results primarily from the stressors in your life. Everyday we are constantly reminded of the negatives in our lives. So many people are suffering through financial issues right now; unemployment and foreclosures are at an all time high; students dealing with overwhelming homework and/or college loans. And in this country when money gets tight, many turn to fast food options. It's cheap, quick and the children love it. But the damage it's doing to our bodies leads to diabetes, high blood pressure, weight gain, heart disease just to start.

Being overweight and constantly thinking about it starts a snowball effect. You become upset about being overweight, the emotional side kicks in and you crave those comfort foods. Again you beat yourself up about what you've eaten and that stress continues to thrive.

Stress also changes your metabolism making it sluggish; one of factors in retaining belly fat!

Stress Management is one of the most important things you can do for yourself. You need to take time for YOU! Take a walk outside. Get rid of the Ipod, get back to listening to nature. Take a yoga class, a guided meditation class, find a quiet place to just be with yourself. You cannot be there for your family if your health (mental and physical) is deteriorating.

"Fitness is a lifestyle and not only a challenge for your body, but your mind as well. Your mind controls every aspect of your body and no matter what your fitness goals may be, your mind has to be open and willing to accept the challenge."

"When you change your body, you change everything about yourself."

Yes, It's a Lifestyle Change!!

Magazines and TV seemingly make losing weight effortless or if you really believed those infomercials you would be doing 10 minutes on a piece of expensive equipment and "bam" you'd have perfect abs and drop 50 pounds in six weeks.


IT DOESN'T HAPPEN THAT WAY!!


It's all about a lifestyle change; it's the mindset which is so important. In other words the choices you make; your eating and exercise habits. Think about and write down how much time you spend doing the following:


Sitting at a desk, in a car, in front of a TV, in front of a computer.
Eating out at restaurants and making bad food choices.
Drinking alcohol.
Staying up late and not getting enough sleep!



BE HONEST, BE AWARE!


Now, think about how much time you spend:


Being active (Exercising, taking the stairs instead of the elevator, walking, gardening).
Strength training (all muscle groups).
Preparing your own healthy meals and snacks. (Eating whole grains, fruits and vegetables.)
Dealing with stress in a healthy way. (Yoga, meditation, taking time for yourself, spending quality time with friends.)


As humans we like routine so much so we often keep doing the same things even when we know they aren't good for us. Changing bad habits is difficult and takes much more effort than starting something new.



CHANGE IS THE FIRST STEP TO A HEALTHIER LIFESTYLE AND A NEW YOU!!

Trying to Lose Weight? Think Before Ordering!

Starbucks is one of my favorite places to write. And I am a writer as well as a fitness professional and in the latter role I tend to cringe and wonder what people are thinking.
Coming into a coffee shop and ordering a Latte with Splenda and an apple fritter or cheese danish makes no sense. And I see this all the time. When I worked in New Orleans I constantly would see women come in from the health club after an intense exercise session and order a skinny Frappuccino and a cheese danish!! The next morning they would come back to the health club complaining that they haven't lost a pound!!!

Don't think because you take an exercise class or do some cardio that you can eat anything you want. It doesn't work that way.

Have that Latte with Splenda but pair it with a protein drink, egg white omelet, yogurt; something with protein to fuel your body. Stay away from the sugar; avoid fried and fat filled treats!

If you want to see a difference in your body and lose those extra pounds, think before you order!

Read through the nutritional information, become an informed consumer and a healthier you!

Tips on Working Out from Pat

I see people everyday at the health club who ask: "I'm working out everyday and my body doesn't seem to change, why?"

People get stuck in a routine and most don't like change. But change is what your body needs to keep it really working hard. If all you do everyday is take a spin class or run on a treadmill, your body eventually will plateau out. It doesn't have to work as hard as it's gotten used to doing the same exercise day after day.

You need to change your routine!! If you are taking spin classes 4-5 times a week, try another cardio class. Give Zumba or a Boot Camp Class a try. If you're trying to get into swimsuit shape, head to a Pilates, Abs or Yoga class. All these classes will tone the muscles and the strength training involved will also keep your body burning fat.

Get to the weight room; don't be intimidated! Ask an employee for help. Don't lift more than you can control and if you have a physical limitation, talk to a trainer before starting.

For those of you who may be working with a trainer and you notice your body isn't responding the way you want it to; it might be time to change trainers. And explain to that trainer exactly what you want to accomplish. You should be able to talk to your trainer and that trainer should listen. A fitness test including body measurements should be done on a regular basis so you and your trainer know exactly where you are and if you are accomplishing your goals.

We tend to get into that "COMFORT ZONE" which is never good. Change is not only great for your body, but also keeps the mind fresh!

Tips from Pat

Healthy eating starts with eliminating all white "stuff" from your diet. That includes white flour, sugar, breads, rice and even potatoes. Start eating whole grain breads, brown rice and sweet potatoes. They are a much healthier choice and packed full of vitamins and nutrients. Cut out sugar completely. No one says it will be easy, but you'll be surprised how much better you will feel.


Losing weight is about "choices". Make a commitment to yourself and to your body to be more aware of what you put in your mouth. Before you drink that Latte, Mocha, Martini or diet soda take ten seconds; could you have made a healthier choice? Of course, a non fat Latte, Mocha; a glass of red wine, water instead of diet soda are all better choices. If you really want to indulge, cut to once a week!

For example: Calories in a Grande Latte for five days adds up to: 1100. The better choice Skinny Grande Latte: 650. In a five day period you would cut 450 Calories!!! It's about choice and again, "READ LABELS".

Ideas from Pat for Healthy Eating

The first thing I tell clients who come to me to lose weight is: "READ LABELS".

Not only do you want to know what you are putting into your body but the calories you might be consuming without even knowing. At a quick glance that container you picked up might say 240 calories. Read closer as the 240 calories may be for one serving and that container may contain 2,3 or even 4 servings! So what you think is only 240 calories actually may be 480, 720 or even 960!!! Take the time to read those labels carefully; be aware of hidden calories.

Keep a daily or weekly food log. It will not only help you to keep track of what you are putting in your body but the calories you consume. And those calories add up quickly. Watch your snacks, no candy bars! Choose nuts or fruit instead. No wine or beer for a snack!! And I have seen that on a food log....give that person credit for being honest, but alcohol for a mid-afternoon snack doesn't cut it when you are trying to lose weight!

Tomorrow, more weight loss tips.

Celebrate St. Paddy's Day - Healthy Ideas from Pat

Happy St. Patrick's Day!!

If you are planning on celebrating do it in a healthier way. Especially if you are trying to lose weight. Enjoy a light beer, but have a limit! Be careful you don't get so caught up in the partying that you lose track of what and how much you are consuming. Have that one drink and then switch to water with lemon. Stay away from that corned beef and cabbage!! Cabbage is good, but that corned beef, ugh....filled with fat and sodium!!!

Think about how you will feel tomorrow. Will it be worth it??

For those of you who are keeping a food log, be sure to write down everything you eat and drink. If you aren't keeping one, start today. You'll be surprised how fast those calories add up. A scary process but it is a process.

Core Strength and Bodilates

I teach a core strength class and see so many people with limited core strength, even those who work with a trainer. Six pack abs don't cut it! You need the inner muscle strength for the core to engage.

As a personal trainer I focus on core strength as well as agility, flexibility and overall fitness. Clients who suffered with back issues become symptom free as that core becomes stronger and more flexible. Having worked with professional power lifters and body builders I've seen way too many back injuries due to weak core muscles. Being ripped does not necessarily mean strength!! Bodilates kicks butt! Even those belonging to athletes!

And remember to add protein to your diet! Muscles need fuel....the more muscle you build, the more fat your burn! Chicken, fish and bean are healthy sources of protein.

Ooops No Sun Yet!

Still raining here in the northeast. But it's a Monday and start to a new work week. Stay positive, this rain will soon turn the bleak landscape into green lawns, trees and bring out the flowers!

Spring break has ended in this area of the country and my fitness classes will fill as Lehigh students return once more in an attempt to shed the couple of pounds gained during the tropical parties!!

Speaking of Spring, it's a week away. Time to get back to healthy eating, getting to the gym and changing your lifestyle. Put that dress, bathing suit, pair of skinny jeans, suit, you can't get into out in plain sight. Look at it everyday; set a goal and stick to it!!!

This is not the first day of the rest of your life, but it's the first HOUR!!!

Comfort Foods

It's quite a dreary day here in the northeast. Rain and gusting winds have caused flooding and power outages making for a day of comfort cravings. For those stuck in that same old rut of "cravings" get out of the house and away from those enticing foods and drinks. Head to a mall, a museum, a movie (forget the buttery popcorn and soda), keep your mind occupied. If you belong to a gym head there and workout until those cravings vanish!!

Tomorrow is another day, strive for it and take the lyrics from Annie to heart "The sun will be out tomorrow"!!!!

Anti Aging

Our minds play a big part in how we age.....think young, stay young. Don't get "stuck" into being someone you're not. Follow your dreams, if you think something is out of reach it will be. Keep your dream alive by being positive, thinking that dream is just a moment away!!

Spring & Health

Time to start thinking about that lifestyle change!!! And being healthy and fit is a LIFESTYLE!

Eating healthy, cutting out the sugars and carb overloads and reading food label are the first steps to a new lifestyle.

Weight Loss Management

March is here and summer only three months away! Time to start thinking about the beach, the pool, shorts and bathing suit bodies! With the weather changing and days getting longer lose the comfort foods and begin your healthy new lifestyle.

Need help? Contact me......don't let March slip into April and April slip into May.

Rachael Ray Human Lab

I just did a segment on Rachael Ray...Human Lab...

As a personal trainer, Bodilates, Pilates and yoga instructor no one guessed my age until that show aired. People were shocked as they all thought I was at least 15-20 years younger and it's all about the mind/body connection.

Having young friends, a fresh outlook on life, a sense of adventure and an active life style are all aspects of staying healthy both in mind and body.

Winter Blues

Get motivated!! Exercise is proven to lift your spirits even during those cold, dreary, winter months. And as we age, some folks become depressed as they just want to hibernate during the winter months. Keeping the blood flowing, your mind active will keep the winter blues from taking over both mentally and physically!!!

Get to a gym, get out of the house, get that body moving!! Muscles deteriorate when not used....do not let that happen to you!