12 Important steps to better health

This next series talks about the things that if every person did, would give them much better health. Not just better health but health that will last you a lifetime. Anyone can lose weight, but not many can keep it off for a long period of time. If these 12 steps are taken you will not just lose the weight you may be looking for, but keep it off forever. Today we will discuss step 1 mental preparation: Mental Preparation: Before you start anything and before you begin any new project there must be a vision and a dream and most important a burning desire to see that project to completion. Without any one of those pieces to the puzzle, at best you have a momentary vision that will peter out soon after developed. This should be the same with our health. So many of us try and enter a new point in our lives running solely on emotion and emotion is too unpredictable. We need to, no, we must sit down and calculate the costs of us changing our life. What is that costs? The things we may have to give up. The things we will gain. The things we will begin anew. Once we do that than just like any major project we may do on our jobs, we need to begin to put the puzzle together. What is our first step? Second step? Third Step? In this mental preparation we need to have a clear vision of who we ultimately want to be and yes look like. With that vision clearly imbedded in our minds we need now to begin the process of working our way towards that ultimate goal. There will be many barriers we will run up against while we are going thru this journey and this is when we must stay steadfast and continue to dream about that new reality we will one day have. Your vision and steadfastness is the key. If you lose that, you will lose the ability to strive for your ultimate goal, whatever that may be. When those barriers come (health, finance, time, etc) you will need to have the strength to overcome them and this is where your clear vision and mental focus should shine. This is where most people fail. They think that their emotional state can get them thru the hard times and it just isn’t true. Quite the opposite it can really mentally weaken you and cause you to take backwards steps and jeopardize your health even more than you first thought. So first sit down and think about what your ultimate goal could be. Stand by a mirror and look at yourself and dream about who you may want to become. Speak to your doctor and ask him to define what healthy really means for you. Write down your vision, begin to dream and focus on nothing but the final prize, your health. Tomorrow I will talk about step 2 The Process.

The process... Consistency

This by far is the key for consistency. You must become predictable when it comes to your everyday diet when it comes to maintaining your fitness levels. Most people do have an idea of when they will be eating and what they will be eating but here is the catch… the when is where most American get it wrong and this is what needs changing if we are to make any strides in becoming better in condition. Most Americans have a very small breakfast, very little lunch and then a huge dinner and have been doing that for years and you see what that has gotten us… fat. The way it should be is a small breakfast, and good lunch and then a very small dinner. Let’s look at the logic in this. Most people just don’t want to get up in the morning to eat and I can understand that. Most people are usually out of the house by 7am and at the office by 8am to start their day. Some much earlier and some much later, but the idea holds for everyone. At this point in the morning you are getting started and need some nourishment just to get going. So this should be your second biggest meal of the day. Why? Because in a short period of time you will be having lunch. In most cases three to four hours later. Then it is lunch time and this is when you should be eating your biggest meal of the day. Why? Because between this time and when you finally get home there is a longer period of time and you are in the middle of your day and expounding more energy now than in the beginning of the day. Between lunch and the time you get home could be as much as 8 hours, so you need to fuel your body to be able to sustain those many hours. For you guys that don’t believe me… how many times have you felt really tired in the middle of the day or gotten headaches and then realized that you did not eat lunch. If you make this your biggest meal you won’t have that problem anymore. When you get home, dinner should be your smallest meal of the day. Why? Well, most people have they eat go right to their lazy boy chairs and turn on their television or go to their computer and spend hours watching something. Your body is no longer in motion and thus your energy levels are at its lowest point of the day. Fuel consumption should be at its lowest at this point. Switching up the way we eat will make a big difference in your overall ability to maintain our fitness levels. However, making it a routine is like you swimming against the currents, very hard to do. In some cases it may seem impossible but trust me it isn’t. Consistency in what we eat is a very important key to your overall success. Tomorrow I will discuss the work out.

Love Yourself

And there lies the problem; most people don’t really love themselves. What do I mean when I say that? How does one love themselves? Is it a physical or mental act? Can someone teach you to love yourself? Loving yourself is the most important thing any one person can do for themselves. Now I am not just talking about a physical act but it is also an understanding that your life matters and you are wonderfully made by the creator of life. Loving yourself starts with the understanding that you are a precious commodity in this world regardless of your economical status. Regardless of where you live, regardless of your educational background, you have an understanding that your life is precious and important. Then with that understanding you begin a process of only allowing those things that are pleasant, loving, uplifting, profitable, and positive enter into your world and into your life. You constantly groom yourself inside and out. Exercise isn’t something that you do because you think you should, but because you know that by doing it, you are helping your body help itself and you are giving it what it needs to fight off foreign matters that will invade your body daily. You only allow positive motivating information into your mind because you know that through a positive atmosphere you will have a better chance at having a good day and appreciating every moment of life. You love yourself by only surrounding yourself with positive, motivating and loving friends. These friends love you unconditionally and regardless of what you have done or who you are their love is steadfast and constant. However, these friends also hold you accountable on so many levels and always have your best interest in mind even when you may not. They are always honest with you. Even when the truth may hurt, they understand that the final outcome of their honesty will reap a benefit for you that cannot be measured at that moment in time. With these friends, there are never any strings attached to anything they do for your or with you. With that said, no one person can make you love yourself, not even your spouse. This type of love is the deepest emotion one can have. By you thinking that your spouse can help you in this area will only bring about stress and tension in your relationship. You must understanding that only you can truly make yourself internally happy and this only truly comes from our creator and our understanding that our body is his temple and we must treat it with the respect it deserves. No one can teach you how to love yourself but you can learn how to appreciate what you have. You love yourself by the food you eat. You have an understanding that anything that does not uplift and replenish the body does not belong in the body and you shy away from it. Smoking is out of the question. What good has smoking ever done for anyone except those who profit from other buying them? Alcohol is a no no and you understand that killing of brain cells and pickling your liver is not really good for your body. You don’t over-indulge and understand what part food plays in your life. Loving yourself is not a superficial act but one that starts from the inside and shines outward so that everyone can see it. Loving yourself exists in three areas of your life; Physical, dietary and psychological and all three of these areas must be in a perfect line. Love yourself not just to day but for the rest of your life. Your body will thank you on so many levels. Yes, by loving yourself, your quality of life will be much improved.

Just a little better

“It’s ok to be average.” I have heard this way too many times and where it is ok to be an average person, what really is average? I believe average is a state of mind. I believe you get to a point where you tell yourself, “Ok, I can live with this.” Some people will tell you that being average is ok because the major portion of our population is average and just because of that reason, being average is not good. My argument steams from the fact that every year average gets a little lower. We tend to lower our standards in everything we do. As an example compare the average American of today to the average American even 20 or 50 years ago. The average waist size for females was 24-26 and the weight was around 120 pounds. Twenty years ago the waist size for a female, on the average, was 28-32 and now it is 34-38 and the average weight is 180 pounds. Every year dress sizes change. What I mean is what a size zero was back in the 1950’s is no longer what a size zero is today. With men, the average waist size in the 1950’s was 30-32 inches. Twenty years ago it was 32-36 and now 40-42 inches is the new norm. I know this because the last time I tried to go get a belt I had to shop in the teenage department. My waist size is 29 inches and there was nothing under 34 inches in the men’s department. In the 1950’s what we consider medium shirts is now our extra small shirts and it is the norm for a man in his 40’s to walk around sporting a belly like they are 9 months pregnant. Back in the 50’s this was just unheard of. The average food consumption has increased while the average activity has decreased. The average person is 50 pounds overweight now and pre-diabetic. The average American test scores in Math, English and Foreign Languages has decrease and we have lost our dominance in those areas. I could go on but what would be the point. I think you get what I am saying. We need to not settle for what we have accomplished today because tomorrow, in so many ways, we will be falling behind. Every day we should strive to become a little better than the day before. There will be our long term success. Now I know that some of you work-a-holic types out there are going to use that as an excuse to work a little harder. “See, Kevin says that I need to work a little harder” and that is not what I am saying. My point is that we as a nation cannot settle for mediocrity any more. We have settled for that too long now and you see where it has gotten us. Other nations have just not caught us but surpassed us on so many levels in so many areas. Enough is enough don’t you think? We need to go back and remember what our forefathers taught us about hard work. America did not get great by us just sitting around, but it got great because of our belief in God and the blood and sweat we shed every day. Our forefathers had goals and dreams. Remember the airplane. They said it was impossible to fly like a bird. Many said, “Leave the flying to the birds. If man was meant to fly God would have given us wings.” Did that stop us from achieving that feat? Or sending a man to the moon? Or the telephone or the microwave oven and look at the cell phone and how small they have become. Somewhere we lost our drive and we have our priorities all wrong. Somewhere we have forgotten the biggest asset we all have, our health. We are so busy chasing after the wind to support our habits that we have forgotten to take care of the one thing that will never leave us our health and it is showing. We need to stop and rethink so many things but we must first start with the basics and the first thing we need to do is concentrate on our health. It should be priority in our lives. As much as most really don’t’ want to admit it, our confidence starts with how we really feel about ourselves. How we looked effects how we act. We can give millions of excuses on why we are the way we are, but in the end our self confidence is wrapped up in our appearance. You don’t believe me? Look in the mirror or go stand out in public and ask yourself the following questions; 1) How do I feel standing out here? 2) What do others see in me? 3) Why are people attracted to me? 4) Why are they not attracted to me? The answer to these questions will truly tell you how you feel about yourself. Now from this point, don’t be discouraged but understand that by beginning the process of making your today just a little bit better (health wise)than yesterday you will begin a process of improving your health and in turn making a difference in your world. This is what I feel America has to do for us to be the power we once were. The road we are going down now is slippery and we are picking up speed to an end we just don’t need to go to. Today is your tomorrow, so let’s get started. My next blog will discuss what should be our first step in finally changing for good.

Happy Memorial Day

Happy Memorial Day everyone. Today let’s remember all that our forefathers did for us and stood for. I have stated on so many occasions that this land was built through the blood, sweat and tears of our past generations. Because of their sacrifices we can enjoy what we do today. Because of them we are a free nation able to do and say what we want without suffering persecution or abuse of any kind. But I believe that we have truly forgotten many of the life lessons they have taught us and one of them is our physical health. Now, granted, in the 50’s cigarette smoking was a big thing. Many Americans died of this habit and if we knew then what we do now about the effects of smoking, I don’t believe that many of those who smoked would have taken up the habit. Alcohol consumption was also on the rise and we all know the effects that are associated with that. However let’s look past that and let me ask you a question. What was the biggest lesson that we should have learned from our forefathers that should last us many generations? Let me see if I can help you with this. Adults are eating bigger and heavier portions now, and as a result, obesity rates increased by 214 percent between 1950 and 2000. Two out of every three people in the U.S. were obese or overweight in 2010. 1950s Statistics From 1950 through 1960, 33 percent of U.S. adults were overweight and 9.7 percent were clinically obese, with body mass indexes above 30, according to doctor and author Jeffry Weiss. Obesity was not yet recognized as a disease in the 1950s and no statistics were gathered on extremely obese individuals with BMIs of 40 or greater and I believe this was because it wasn’t as prevalent as it is today and the study samples were very few and far between. 1961 Through 1979 By the 1960s, both men and women began to consume more food and reduce their activity. Obesity rates jumped to 11.3 percent by 1970 and an additional 3.1 percent by the end of the decade. America's eating and exercise habits began to trickle down to U.S. children, with 4 percent of children under the age of 11 registering as obese and 6.1 percent of preteens and teens considered obese by 1971. 1980 Through 1999 Through the 1980s and 1990s, obesity rates continued to climb. During the time period of 1988 through 1994, 23 percent of people in the U.S. were clinically obese and 56 percent were overweight. The Centers for Disease Control and Prevention kept statistics on extremely obese individuals during this period for the first time and found that almost 3 percent of Americans had BMIs of 40 or more. Between 1991 and 1998, obesity statistics increased by 50 percent. Coincidentally, participation in high school gym classes -- once mandatory for all students -- had dropped to only 42 percent of students by 1991. Four states registered obesity prevalence rates above 15 percent that same year. Since 2000 By 2000, 30.5 percent of Americans, almost one-third, were obese. An additional 4.7 percent were severely obese. By this time our plate sizes increased from 9 inches to 12 inches to now a whopping 15 inches at some restaurants. We are eating 3 times the amount of food than back in the 50’s and doing a third of the exercise. By 2006, not a single state reported obesity prevalence at less than 10 percent and in 23 states; obesity prevalence was over 25 percent. An estimated one out of every three children is overweight. Only about one-third of adults get proper recommended exercise and 10 percent do not exercise at all. The biggest lesson we should have learned from those that have gone before us is their physical conditioning and their ability to understanding that their contribution to the overall gaol was very important to the strength of America. They did not wait for the “other guy” but put it upon themselves understanding that they needed to do their very best to make America strong. Today we wait for the “other guy” and not rely on our own abilities. We blame the “other guy” when things go wrong. But what we seem to forget is that we are the “other guy” and the strength of this country is on everyone back and is our responsibility to get to the next generation. Our biggest weakness is our inactivity and because of that we are more de-conditioned now than ever before. You will absolutely see this in this year’s Olympics. We will not be the same power house as we were just 30 years ago and that’s a shame. This memorial day, let’s take the example of our forefathers and show pride in what they were able to accomplish and who we are. Let’s give them the respect they deserve and get ourselves in better shape. In the past our strength was in our ability to stand strong and fight hard. Unfortunately, now it isn’t. However all does not have to be lost. Thru hard work we can get better and we should get better. Happy Memorial Day.

Commitment

Really, how committed are you to your health? Now let me help you really answer this question by asking you some other questions. 1) Right before you go to bed and while you are in bed, what are you thinking about? 2) Do you have a regular workout routine that you follow every day or do you go when your mood is right? 3) On your free moments during the day what do you do? 4) On your free moments during your breaks at work what do you do? 5) What does your diet regiment consist of? 6) Do you eat out more than twice a month? 7) What do you consider a good time? 8) When was the last time you really had a good sweat? I am not referring to glowing. 9) When you miss a day where you do no exercising, how do you feel? 10) How many times a week do you go to fast food restaurants? 11) When you are depressed or stressed out, how do you get over those feelings? 12) What health and fitness goals do you have for yourself? Depending on the answers to these questions will tell you how committed you are to your health. The person who is committed to bettering their health would answer those questions as follows; 1) While in bed they are thinking about what their workout will be for that next day and what time they can get it done and what they are looking to accomplish. 2) They have a regular workout schedule and they let very little stop them from accomplishing it. If something does get in the way, they figure out a way to still get it in that day. 3) On their free moments, they are either resting or looking for ways to improve their conditioning. This could be by reading up on a new idea or planning for that days exercise activity. 4) If they are at work and they have a free moment (30 minutes or more), they are either resting or looking for ways to improve their conditioning. This could be by reading up on a new idea or planning for that days exercise activity. 5) They are very particular with what they put in their body. Things such as soda, alcohol, junk food are a very small part, if not at all, of their diet. They bring fruit and veggies to work for snacks instead of candy bars. 6) These people rarely eat out. Only on special occasions do they do this and even then they are very particular on how much and what they consume. They may eat out or order out twice a month at best. All their foods are cooked at home. 7) A good time for these people always consists around some sort of exercising. They look for the opportunity to constantly improve on their health. Standing around drinking beer at a bar or socializing for no real purpose seems meaningless and is rarely done outside to context of something they just physically completed. 8) These people sweat every day. I am referring to cloths drenched, hair disheveled, make-up not running but off, sweat. They understand that it should be part of our life to help our body get rid of the toxins we have in our bodies and it helps our body work much more efficient. 9) These people feel bad. They feel as though they missed a good opportunity to improve on their health and they feel as though they need to hit it harder the next day. 10) These people go very seldom to fast food places. Let me be more specific… maybe once every two weeks. 11) These people feel as though if they do get stressed or out of sorts that exercise will give them the ability to think through their problems. The exercise does not solve the problem for them but it gives them the ability to find solutions to help them with the problem or stress. 12) Their goals are specific and in most cases written out. They never use the loss of weight as a goal but understand that once they achieve the goals they set forth, weight loss will be an ending bi-product. Now I know some of you are saying that these answers are just not realistic, but they are. This is not to say that they put everything else on hold all the time. But their health is the most important thing to them so they are committed to improving it every day. Just by truthfully answering those questions, you can tell where your commitment lies. Remember without our health we really have nothing. Let’s get committed to the very thing that gives us life and stop abusing it or in time it will finally give out and you will have no one to blame but yourself.

Qualities of a Good Personal Trainer

Mary is looking for a person to help her get into better shape. She has tried doing it on her own only to fail miserably. She just can’t get motivate and her friends are more enablers than anything else. Mary befriends Sharon who is one of the personal trainers at the club and she hires her for 20 sessions. Now Mary knows nothing about Sharon but that Sharon is well liked. So Mary starts working out with Sharon and at first things are going ok but after a few weeks she finds that the workouts are all the same and the results she was getting at first she is no longer getting. She questions Sharon and the answer she receives is quit confusing and really did not answer Mary’s concerns. What is Mary to do? After the sessions were all complete Mary finds Sally who seems to have a good reputation but everyone that she speaks to about Sally says that she is a slave driver and very tough. Mary is desperate at this time so she speaks to Mary and at first Mary rejects her offer to help her. Her reasoning was… no clear cut goals. Mary, very perplexed, goes home and sits down and thinks about the talk she had with Sally and as per Sally, she writes down everything and being the “never say never” person Mary is, approaches Sally again. This time Sally accepts her as a client and begins the process. At first it starts out very slow. All she does was assessments and talks about diet and positive thinking. Mary goes home most nights not even breaking a sweat. Mary begins to wonder what Sally is doing with her but she stays patient. Then after one month the workouts begin to get more difficult and after the first 10 sessions, the workouts are raised to a whole new level. Now Mary is doing things that she thought she was never going to be able to do. Her weight has dropped substantially after four months and her cardio strength is 100 percent improved. Along with that Sally has talked to her about diets and just plain everyday stuff. Sally is a complete trainer. Two years later Sally and Mary are just not good friend, but Sally still trains Mary three times a week. There are many types of trainers out there. I can tell you that there is not one trainer that fits all. Just as every person has a different personality, every trainer has a different personality and finding the right fit can be a chore. But there are certain fundamental basics that all really good Personal Trainers have in common. Here is that list. • Knowledgeable about the human body • Well experienced • They have working knowledge • Methodical in their approach to helping you • Knows their strengths and weaknesses and doesn’t cross the lines • Understands your strengths and weakness and works within those parameters • Always thinks of you first and never themselves • Able to remove themselves from the solution and give you appropriate workouts so that you can achieve the goals you set for yourself • Knowledgeable about nutrition • Believes in a natural approach and doesn’t automatically go to supplements as the ultimate means to an end • Very reasonable in pricing • Puts their clients before themselves • Passionate about what they are doing • Understands the business of Personal Training but does not emphasize it • Looks the part both in and out • Walks the Walk and Talks the Talk • Visibly respected by others whether they like them or not • Has a history of getting results • Conveys a positive attitude to all • Truthful, even when it might hurt • Your biggest cheerleader • Holds you accountable at ALL times Now for a Personal Trainer to be good they must have ALL of these traits, baring none. In my next blog I will be discussing how to find good Personal Trainers.