It has been a while since I blogged; not because I didn't have anything to say, but rather because I've just been so busy. Life is like that....you get busy, and end up reacting...it gets tough to just stay ahead.
With regards to your health, you have to make it a priority. The folks who've found success in our program aren't the ones who ate perfectly and never missed exercise. They are the ones who have persisted, in spite of the circumstances, to make it their habit to make good food choices, and to work hard to find time for exercise. The key to success is persistence.
Hopefully, i'll be back soon, with the next "P" in successful weight management, PLANNING!
Until then, keep up the good work. This is one investment with guarenteed results.
Wednesday, May 28, 2008
Thursday, March 13, 2008
The Importance of Interval Training!
A big part of training metabolism is to vary heart rate during cardio, in specific intervals determined by exercise metabolic testing. Patients often wonder why this is important. The reason is that if you exercise at the same intensity, doing the same exercise, each day, you will not have the same effect. In order to "train your metabolism", you need to focus on your specific heart rate intervals, or "Zones", and vary heart rate during cardio. This will improve your ability to burn more calories AND more fat, even at rest.
Tuesday, February 19, 2008
Just Stick With It!
As I was whining to Cory, our wellness coordinator, about how slow specific "areas" of my body seem to be improving, he made a statement that although simple, I found profound.
He said, "Don't worry about what the scale says, you know the program is working for you!" I had to agree. Although slow, I have made consistent, incremental, (and slow) progress. I'm losing weight, losing inches, reducing my percent body fat, and having to stop wearing some clothes that are just too big now.
The other thing I thought about was that this entire process is more about my health and wellbeing than losing weight. Sure, I want to look good, but I also want to feel good and be healthier. My total cholesterol and triglycerides have dropped significantly. My resting heart rate is down 10 points. My mental wellbeing is even improved.
So when you get down and discouraged about your percieved lack of progress, DON'T GIVE UP! Just stick with it! Your program and this process will work for you too!
He said, "Don't worry about what the scale says, you know the program is working for you!" I had to agree. Although slow, I have made consistent, incremental, (and slow) progress. I'm losing weight, losing inches, reducing my percent body fat, and having to stop wearing some clothes that are just too big now.
The other thing I thought about was that this entire process is more about my health and wellbeing than losing weight. Sure, I want to look good, but I also want to feel good and be healthier. My total cholesterol and triglycerides have dropped significantly. My resting heart rate is down 10 points. My mental wellbeing is even improved.
So when you get down and discouraged about your percieved lack of progress, DON'T GIVE UP! Just stick with it! Your program and this process will work for you too!
Saturday, February 16, 2008
Tough Time of the Year!
Many people started the New Year with grand ideas and plans for a healthier year. Most have not been successful for one reason for another. One of the main reasons is that we tend to make lofty goals that are just too difficult to reach. For example, maybe you decided to read thru the Bible this year, got going pretty good, but got a little busy and missed a few days, and before you knew it, you were so off "schedule", you just gave up. I recommend you forget about the past (you can't change it anyway) and pick up your Bible today and start reading again.
Maybe you decided you need to lose weight, so you put yourself on a strict diet, joined the gym, and began a rigorous exercise program. You did well initially, but after a few days, you were tired of being hungry, and unable to fit your "gym schedule" into your life. DON'T GIVE UP! Forget about the failure and start fresh. You certainly didn't get in the shape you are over a few weeks, or even months....so give yourself a break and be patient with yourself regarding "starting a healthier life". Start with your diet and simply cut out fried food, vending machine food, and "white sugar" foods (Little Debbies, white bread, potatoes, white rice), and begin eating 5 small meals a day. It will take planning, but you can do it. You and I make time for a lot of things in our life. NOTHING is as important as your health!
Once you've begun to make better food choices, and have been consistent for a couple of weeks, maybe begin to walk 4 times a week for 20-30 minutes. You'll feel better. You'll gain some confidence. And more than that, you'll develop a HABIT! A healthy one at that.
The key to success is making your metabolism work for you. In order to do this, you've got to know what your metabolism is. Call the office and schedule an appointment for the two metabolic tests we offer to develop a specific caloric requirement for a successful meal plan, along with an exercise plan that maximizes the effect by focusing your walking or other cardio exercise on the heart rate interval that will "train your metabolism" to burn more calories AND fat! We truly would love to help!
You can do it! Today is a brand new day on your way to a healthier you!
Maybe you decided you need to lose weight, so you put yourself on a strict diet, joined the gym, and began a rigorous exercise program. You did well initially, but after a few days, you were tired of being hungry, and unable to fit your "gym schedule" into your life. DON'T GIVE UP! Forget about the failure and start fresh. You certainly didn't get in the shape you are over a few weeks, or even months....so give yourself a break and be patient with yourself regarding "starting a healthier life". Start with your diet and simply cut out fried food, vending machine food, and "white sugar" foods (Little Debbies, white bread, potatoes, white rice), and begin eating 5 small meals a day. It will take planning, but you can do it. You and I make time for a lot of things in our life. NOTHING is as important as your health!
Once you've begun to make better food choices, and have been consistent for a couple of weeks, maybe begin to walk 4 times a week for 20-30 minutes. You'll feel better. You'll gain some confidence. And more than that, you'll develop a HABIT! A healthy one at that.
The key to success is making your metabolism work for you. In order to do this, you've got to know what your metabolism is. Call the office and schedule an appointment for the two metabolic tests we offer to develop a specific caloric requirement for a successful meal plan, along with an exercise plan that maximizes the effect by focusing your walking or other cardio exercise on the heart rate interval that will "train your metabolism" to burn more calories AND fat! We truly would love to help!
You can do it! Today is a brand new day on your way to a healthier you!
Thursday, February 7, 2008
Here's An Idea!
Weekends are tough for me. What I've started doing to help me with snacking is start the day with a bowl of my favorite snack(s), portion sized out, already added into my daily caloric intake, placing it out in the kitchen, and enjoying a little all day long. Be sure to let the kids know that you'll hurt them if they eat your snack....they can grab their own from the pantry. I've found this really helps me with the munchies, and also with not feeling guilty about always having something in my mouth.
Tuesday, February 5, 2008
Oh To Be Young Again!
So last night our 16 year old comes in to tell us good night and I remark to him that he is really looking good. (After football, he made it a priority to get fit for baseball and a big part of that was losing some weight.) As he's walking out of our room, he casually mentions that he had lost 14 pounds....14 pounds!!!...all in about one month. Of course, my first thought was, "this isn't fair". Then I remembered the workouts he was doing, the diet he was eating, and the fact that he had given up his favorite drink, gatorade. I must admit, it still didn't seem fair. After all, i've been consistently logging my food, keeping up with calories, and exercising on a regular basis since Christmas, and have lost only 10 pounds.
Then my very wise 16 year old says, "Dad, it's not a diet, it's a lifestyle." My new "lifestyle" was not only effective, but healthy, AND a way of eating and exercising that I can follow the rest of my life.
The bad news is that I'm not 16 years old anymore. The good news is that I'm not 16 years old anymore. My healthy habits are having impact in my life and the lives of my family and friends. I can do this! You can do this!
Then my very wise 16 year old says, "Dad, it's not a diet, it's a lifestyle." My new "lifestyle" was not only effective, but healthy, AND a way of eating and exercising that I can follow the rest of my life.
The bad news is that I'm not 16 years old anymore. The good news is that I'm not 16 years old anymore. My healthy habits are having impact in my life and the lives of my family and friends. I can do this! You can do this!
Saturday, February 2, 2008
Still Hanging in There!
I can't believe it has been 11 days since I "blogged". Where has the time gone. In fact, I can't believe January is in the can and we are already into the month of February. Our new marketing plan is well underway and we are beginning to see increased interest in our metabolic program.
Personally, I've been logging my food regularly, getting my cardio in, and strength training with my wife and our wellness coordinator, Cory. I've lost about 10 pounds over the past 5-6 weeks and am getting close to my goal weight. I had my first public seminar on metabolism and the impact it has on weight management last Thursday night. As you recall, the weather got really bad and no one actually showed up. However, a couple of people who had signed up called in the next day and went ahead and made appointments to be tested.
Mary Ellis and I are working on our first book. The comment we hear most from our patients is that they just don't know how to eat healthy. In this, our first literary endeavor, we are attempting to provide 20 meals each for breakfast, lunch and dinner, along with 50 healthy, tasty snacks, and 3-4 meals for the five most popular breakfast, lunch and dinner restuarants. We will have a chapter on the case for nutritional supplements, and another for general hints on eating healthy.
Our first health professional dinner will be Thursday, February 28th, at Chateau Elan. I'm going to be discussing our program, and how knowing your metabolism will help you be successful with weight loss and subsequent weight management.
Look for big changes on the website coming soon. And check out the pork tenderloin with herb sauce recipe that will post next week....absolutely delicious!
Think about this! For those of us trying to lose weight, our initial motivation is one of vanity. We want to look better, and fit in our clothes better. In order to keep weight off, our motivation has to evolve; we have to begin to understand that keeping weight off is essential for us to avoid the complications of being overweight. In other words, our motivation becomes rooted in our good health and wellbeing; reducing our risks for heart disease, stroke, high blood pressure, joint disease, and many cancers. I believe this evolution of our thought process regarding weight loss will go a long way towards helping us keep weight off!
Personally, I've been logging my food regularly, getting my cardio in, and strength training with my wife and our wellness coordinator, Cory. I've lost about 10 pounds over the past 5-6 weeks and am getting close to my goal weight. I had my first public seminar on metabolism and the impact it has on weight management last Thursday night. As you recall, the weather got really bad and no one actually showed up. However, a couple of people who had signed up called in the next day and went ahead and made appointments to be tested.
Mary Ellis and I are working on our first book. The comment we hear most from our patients is that they just don't know how to eat healthy. In this, our first literary endeavor, we are attempting to provide 20 meals each for breakfast, lunch and dinner, along with 50 healthy, tasty snacks, and 3-4 meals for the five most popular breakfast, lunch and dinner restuarants. We will have a chapter on the case for nutritional supplements, and another for general hints on eating healthy.
Our first health professional dinner will be Thursday, February 28th, at Chateau Elan. I'm going to be discussing our program, and how knowing your metabolism will help you be successful with weight loss and subsequent weight management.
Look for big changes on the website coming soon. And check out the pork tenderloin with herb sauce recipe that will post next week....absolutely delicious!
Think about this! For those of us trying to lose weight, our initial motivation is one of vanity. We want to look better, and fit in our clothes better. In order to keep weight off, our motivation has to evolve; we have to begin to understand that keeping weight off is essential for us to avoid the complications of being overweight. In other words, our motivation becomes rooted in our good health and wellbeing; reducing our risks for heart disease, stroke, high blood pressure, joint disease, and many cancers. I believe this evolution of our thought process regarding weight loss will go a long way towards helping us keep weight off!
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