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!
Sunday, August 29, 2010
Tuesday, August 24, 2010
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!!
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!!
Saturday, August 14, 2010
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.
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, August 13, 2010
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!
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!
Wednesday, August 11, 2010
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.
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.
Tuesday, August 10, 2010
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!
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!
Sunday, August 8, 2010
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!
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!
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