Stress Kills

Have you ever been upset by, offended, or perhaps angered by something that happened to you or by the actions of another person? Of course you have. Who hasn’t?


What’s interesting to point out is the feelings you felt when you became upset were actually your chosen response. In other words, the feelings you felt were brought on by your reaction or response to something. Not the “something” itself. Why is this important to know? I’ll explain.

When our response to events in life or actions of other people causes us to become upset or angry, a number of physical things happen to our body:

-Our heart rate increases

-Our blood pressure increases

-We release stress hormones

All of this puts a strain on our heart, kidneys, brain and other organs… not to mention makes us feel lousy.

The long-term effects contribute directly and indirectly to many of the leading causes of death in this country, including the top three: heart disease, cancer and stroke.


STRESS MANGEMENT:

Learn how to say “no”. Know your limits and stick to them, whether in your personal or professional life.


Avoid people who stress your out: If someone consistently causes stress in your life and you can’t alter the situation, just limit the time you spend with them.


Take control of your environment: Take a different route home if you hate sitting in traffic, even if it takes you longer.

Avoid hot ticket subjects:  And we all have those! Change the subject or remove yourself from the conversation.

Be willing to compromise.

Be more assertive.

Manage your time.

Always focus on the positive.

Meditate

For questions or help with any of the above, please feel free to contact me.

Holiday Eating - Again!

Easter is quickly creeping up and again we have to watch those calories and look for better choices when preparing a holiday feast.  Staying away from high sodium items and those loaded with sugar may be a difficult task on Easter, but this is all part of a healthier lifestyle. 

Cutting down on portion size is the best way to get through a holiday meal. If possible, ask for a smaller plate, it forces you to have smaller portions if you don't go for seconds!!!   If a small or salad plate isn't available don't let your portions touch on that dinner plate!!

If those chocolate bunnies tempt you have a piece, but limit the size and choice.  Go for the dark chocolate; it's not only an antioxidant, but has less sugar. 

Don't deprive yourself, just eat wisely.  

If you are going out to dinner or visiting relatives, be sure to eat a light breakfast or lunch.  Try to maintain your regular exercise routine as it will make you feel better and you'll be less inclined to stuff yourself.  Remember drink plenty of water before and throughout your meal.

Positive Attitudes

Having a positive attitude or outlook on life is not only important mentally, but physically as well.  Those who always maintain a positive mindset seem to workout harder and attain the fitness results they want.  They are always willing to try a new workout or give that extra punch to an existing workout. 

For those of you who take classes on a regular basis, whether it's a spin, power or yoga, don't get caught up in someone else's negative drama.  Keep your own positive energy don't let someone steal it! 

Yoga and Workouts

As a personal trainer and yoga instructor I meet many athletes and workout fanatics. With a new client I ask if yoga is part of their workouts; many will say they haven’t the time to add yoga to their schedule. Some say they don’t see how stretching would be of any benefit to them. On the other hand others discovered yoga after an injury.


Yoga practice includes flexibility training, core stabilization, strength and balance work. Yoga can help you recover quicker after a workout, open the tight areas that hinder performance, improve range of motion and develop mental focus and concentration.


Many sports have repetitive movements usually in one direction and in one plane of motion. Certain muscle develop while others are ignored. This causes imbalance in muscles and joints and over time results in injury.

Yoga goes beyond simple stretching by working the muscles and joints through all ranges of motion.


Yoga has been practiced for around 5,000 years. If you are a competitive athlete, it is best to tailor your yoga practice to your training schedule. On a day where you are completing a long run for example, you'll want relaxing, mellow yoga. If you have an off-day, a vigorous, dynamic class will help you build strength and endurance.

Yoga helps the muscles, tendons, and ligaments move through a full range of motion, thus cultivating balance and core strength which is a huge benefit to athletes in their chosen sports. If you attend a few classes per week and/or a few 10-15 minute sessions at home, you will obtain fast results. A simple way to add in yoga is to perform your short sessions pre- or post-workout.

Yoga is practiced by many professional athletes and teams; give it a try, you won’t be disappointed and you’ll feel so much better!!

Weight Loss

For all of you who watch Dancing With the Stars you probably already know that Kirstie Alley has lost 38 inches since she started the show....wow...a great feat and to top it off she is 60!! Not only has she proved that exercise can change your body, but it also proves that age is no factor in getting fit and healthy!!!

As a trainer and instructor I've had many people say to me "I'm 40, I can't do that". Well, folks I guess I have to step up and tell you all you can do it!! I can do it and as much as it pains me to say it.....I just turned 69!!!! OMG what am I thinking!?

So for all of you out there who say you "can't" do something; think twice...."YES, YOU CAN!!"

"CAN'T" no longer an option.

As trainers and instructors we can modify exercises for those with physical limitations, but even then you have to "want" to change your life....unless your mind is ready and willing to take that step....no one can help you. A trainer can motivate you, but again, it's up to YOU!

Kirstie Alley, my hat is off to you for inspiring so many people!!!

Do you have a fitness addiction??

Exercise is a wonderful health benefit, but like other things it can become an addiction. Compared to alcohol or drugs it’s a good addiction unless it’s taken to extremes.

Being obsessed with running, spinning, weight lifting or cycling to the point it consumes every part of your life isn’t healthy for anyone. Unless you’re an elite athlete training for the Olympics or a professional athlete moderation is the key. And even those elite athletes have down time.

Taking it to the extreme; even monitoring every bite of food you consume or unable to talk about anything other than your fitness venue will not only be detrimental to your health, but also to your relationships.

Beware of binge eating! Just because it may be a holiday pigging out and then throwing up is an eating disorder or eventually will lead to one.

Put your fitness goals into perspective

Take a good look in the mirror……do you like what you see?

If not, make a list of what you want to change and make sure it is attainable.

Bad habits, addictions and obsessions are hard to break.

Be careful; be wise in your exercise and eating habits.

If anyone would like a one on one consultation, please feel free to email me for contact information!

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.

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!!!

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!!!

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!!

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!!