Exercise is Medicine by ACSM

March 2018 // Archive

Date based archive
30 Mar


The scale. Oh the scale. That piece of equipment can be a psychological mess, but when it shows a number less than then it was last time, it’s our best friend. An unhealthy relationship for sure. But I thought it would be fun and insightful to chat about how much a pound really is. We have this anticipation that weight loss means a big number, when in fact, when you compare any number lost to real world items, the accomplishment is quite eye opening.

• Human brain
• A box of wine
• A 2-slice bread toaster
• The average coffee maker
• A bag of sugar
• A 2 liter bottle of soda
• Average 3 month old baby
• Most vacuum cleaners
• A sack of potatoes
• A car tire
• Propane tank
• Steve Nash ?
• 60 bottles of water
• 270 eggs
• 15 boxes of spaghetti
• 30 boxes of butter
• The average 3-year-old child
• 5 gallon bottle of water
• The average human leg
• Small bale of hay
• 2 average 2-year-old children
• 50 footballs
• 3 one gallon water jugs

So as you can see, smile, because you lost more than you think. One pound looks differently on every BODY, but just remember your Fitness Journey means so much more than that scale. Take the weight off your shoulders and focus on ALL your progress, because every moment of success counts ?


Equals 30 Pounds


23 Mar


Organic. The labels screams “healthy”. But why is organic healthier or better for you?? 73% of Americans eat it. In 2010, sales were at $28.6 billion when the term was in its early years, thus, today sales are astounding. After researching and watching the documentary, “In Organic We Trust”, I want to share what organic truly means.

The 1940s presented organic produce. In the 1960s, organic purchasing became popular. In 2002, a proper certification was put in place to obtain the USDA certified label. Organic doesn’t actually refer to the quality of the produce, rather, it means the item has been regulated. An agent from the United States Department of Agriculture inspects these organic farms and makes sure that there is no irradiation (being exposed to radiation), genetic modification, or antibiotics being used. To my surprise, this does not include the use of pesticides, so organic foods still do posses these chemicals just in a lesser form. It is unlikely that the USDA will revoke an organic license, because as we have learned, the government wants to make money. These licenses carry high fees and costs (thus the more expensive result of organic produce), so they don’t want to lose this revenue. For example, in 2010, 13,000 organic farms went under inspection, but only 10 had their license revoked. Big name organic companies are actually partnerships with large corporations (again money involved). Odwalla is under Coca Cola. Kashi is under Kelloggs. Nature Valley is under General Mills.

The reason to eat organic is because of the toxins. We assume that pesticides are safe because the government allows them. 60 billion pounds of pesticides are used per year. There are no studies of chronic toxicity, only acute/short term and only on animals. Yet, there our youth are especially at risk when ingesting these toxins so early on and for their lifetime. Children think that food comes from trucks and the grocery store. There is a disconnect from farm to table. The rate of neurological disorders are on the rise and even President Obama told us that 41% of our population will at some point have cancer in their lifetime. When companies that sell these pesticides are turned down by the U.S., they go overseas to be used in their food or to feed their livestock. We trade with these overseas sites, so eventually they come back to us.

The Environment Working Group EWG.org made a list of the Dirty Dozen and the Clean Fifteen produce items. The items that contain the most amount of pesticides include:
• Celery
• Peaches
• Strawberries
• Apples
• Blueberries
• Nectarines
• Bell Peppers
• Spinach
• Lettuce
• Kale & Collard Greens
• Potatoes
• Grapes
The items that contain the least amount of pesticides include:
• Onion
• Avocado
• Sweet Corn
• Mango
• Sweet Peas
• Asparagus
• Kiwi
• Cabbage
• Eggplant
• Cantaloupe
• Watermelon
• Grapefruit
• Sweet Potatoes
• Mushrooms

Pesticides are foreign to our bodies and are toxic to our internal functions. Eat organic when you can. Always be mindful of your choices. Take care of your BODY. It is a temple and you only get one. The more informed, the better YOU can be and that is why I write these Blogs ?

“In Organic We Trust” (2011). R. Kiplin Pastor.

16 Mar

What we see in the mirror can dictate our self-esteem, personality, motivation, and overall emotional well-being. Somehow what we might see isn’t different from what the world sees, but ultimately our eye’s opinion counts the most. For some, no matter the compliment, no matter the weight loss, no matter the surgery, the result of that reflection will never be enough. Being your own worst enemy is no way to live.

The human body comes in all shapes, sized and heights. In our world of social media what’s deemed as “normal” or “average” has been skewed. The following definition is lengthy but really hits the bull’s eye: “Body dysmorphic disorder, also known as dysmorphophobia, is a common affliction, affecting approximately 1.7% to 2.4% of the population, with roughly equal distribution among men and women. The disorder usually first surfaces in adolescence and is characterized not only by obsessive thinking about a flaw that is usually imagined or if present, hardly noticeable to the general population, but also characterized by compulsive checking of the perceived flaw (for example, spending lots of time in front of the mirror), engaging in behaviors to minimize the appearance of the perceived flaw (i.e., covering it up with makeup or an article of clothing), and hiding the disorder from others due to fear of social stigma” (https://www.psycom.net/eating-disorders/body-dysmorphic-disorder).

It’s interesting at the studio. Some people won’t’ work out in front of the mirrors. Some people won’t stop looking at themselves in the mirror. The trainer and wellness coach reads into this as part of their fitness journey and self-assessment. As the layers come off and the time spent in front of the mirror or group increases, I know positive vibes are starting to take place. I recently watched a movie called, “Disfigured”, and there were two take-aways from it for me. An anorexic woman tried to join a Fat Acceptance Support Group. Why?? She viewed herself as fat. The group rejected her. The second was that the leader of the Fat Acceptance group was infuriated by a member who wanted to start a walking group for everyone. The leader said that this went against everything the group stood for. Fat acceptance isn’t about trying to conform, loose weight, or getting healthy together. No, the group is about making society accept them for who they are. The “No Body Shame”campaign, which is about the acceptance of obesity and bodies of all types, sends a mixed message. Obesity isn’t healthy, bottom line. Society does still ridicule and have preconceived stereotypes towards larger people, but that shouldn’t come at a cost of being healthy.

We are our own worst critics. Part of the reason I post client’s progress online is so that they feel the love and praise for their success. Not everyone gets that support from home, relationships, or else- where. I aim to create an encouraging environment, where yes, every BODY is fit. Learning to love yourself is part of the process on your fitness journey. For some, self-care has been neglected for so long. Being healthy isn’t selfish, rather it’s the best action you can take to help others even more. Inspire through your efforts, your positive choices, and your BEST YOU!!!!

“Disfigured” (2008), by Glenn Gers.

09 Mar


It’s baffling to think of how many people live on this Earth and how many resources each one of us uses per day. We are told to be mindful of our water use, to recycle, and to cut back on the energy sources. We are told these are the main culprits of environmental hazards, but there actually may be a large secret being kept from us…. what animal agriculture does to our planet. After watching the documentary on Netflix called, “Cowspiracy: The Sustainability Secret”, I became aware of what our government doesn’t want us to know “environmentally” speaking.

I have never been an environmentalist, one who has “gone green”, and I’m a meat eater for sure. Red meat isn’t in my diet. But I’m not innocent to the concept of global warming. Climate change is very apparent. When Al Gore was Vice President, and his movie, “The Inconvenient Truth”, came out, environmentalists all over called upon society to do every little thing they can to help. We were told to take shorter showers, monitor sprinkler use, walk or ride our bikes for transportation, and of course to recycle.

But did you know that raising cattle produces more greenhouse gases than all planes, trains, and automobiles combined?? The cattle production line produces methane gas which is 86 times more destructive than the carbon released from vehicles. So why didn’t you know this??

More shockingly, 34 trillion gallons of water are used per year for livestock alone. Think of all the grains used to feed them. It takes 660 gallons to produce 1 hamburger, which is the equivalent of about 2 months of showering for a human. So why take shorter showers when it takes 2500 gallons of water to produce 1 pound of beef??

Agriculture for livestock is only increasing because our population is growing. In 1812 there were 1 billion people on Earth and now there are over 7 billion or more. If the average person eats 9 ounces of meat per day, how can we sustain this?? Some say change to a plant-based diet others say buy grass fed beef. When in reality it takes 8 months longer to raise a grass-fed cow than it does a normal cow, so that just means they use more resources.

Big businesses tell us it’s the oil and coal industry, paper use, soy and palm oil agriculture, and gases, that are the cause of our struggling environment. In the past, when people have spoken out against the cattle industry, even to major environmentalist agencies that protect that rain forest and Amazon, the consequences have been dire. A nun named, Sister Dorothy Story, was actually gunned down in Brazil for bringing light to the cattle topic. In fact, in Brazil over 1,100 activists have been killed. A former member of Greenpeace USA when interviewed says big industries refuse to admit it’s the cattle.

It takes 10 acres to raise 1 cow.

Cattle produce 130 times more waist than humans do.

After watching this documentary it was hard to believe no one talks about it. Even if we all ate a plant- based diet, wouldn’t we use more water and more land?? How can our planet sustain the growing population?? What can you and I do?? The problem won’t be solved today or tomorrow, or maybe during our time on Earth, but it’s obvious changes need to be made. The “Cowspiracy” sure does makes you reconsider that hamburger.

“Cowspiracy: The Sustainability Secret”. (2017). Kip Anderson, Keegan Kuhn.

02 Mar


Our bodies are machines that are amazingly designed to be resilient and durable. However, certain parts seem to have expiration dates despite our life capacity. As a trainer, the 3 most common injuries I work with are knee, back, and shoulder. Most of you reading this can probably attest to one of these areas if not now, at some point, one or more have given you troubles. For most, the areas are chronic and we just have to keep pushing through on this journey despite them.

Knee injuries typically result from wear and tear, overuse, or from an actual injury. Repetitive movements can cause breakdown. Your knees are being used daily and practically all day, everyday despite sedentary increments. I have actually torn both my ACL and meniscus in college playing basketball. Did you know that the knee is the largest joint in the body?? Below are common acute and severe knee problems:
• Sprains, strains, or other injuries to the ligaments and tendons that connect and support the kneecap.
• A tear in the rubbery cushions of the knee joint (meniscus).
• Ligament tears, such as the anterior cruciate ligament (ACL). The medial collateral ligament (MCL) is the most commonly injured ligament of the knee.
• Breaks (fracture) of the kneecap, lower portion of the femur, or upper part of the tibia or fibula. Knee fractures are most commonly caused by abnormal force, such as a falling on the knee, a severe twisting motion, severe force that bends the knee, or when the knee forcefully hits an object.
• Kneecap dislocation
• Pieces of bone or tissue (loose bodies) from a fracture or dislocation that may get caught in the joint and interfere with movement.

Back problems are another common injury that most suffer from at one point or another in their life. Low back pain is very common. Back aches may be caused by sports, work environment, or just everyday tasks. Some injuries that may occur can involve discs, the spine (vertebrae), the tailbone (coccyx), and then the muscles that hold the spine together. This would involve the low back because the core is not strong. Little known fact that your core includes your back. Twisting, bending, lifting…. the back can take the blow when done wrong. Sitting and poor posture can accumulate to injury. (https://www.webmd.com/back-pain/tc/back-problems-and-injuries-topic-overview#1)
Then there are the shoulders. Realistically, every time you move your arm, you move your shoulder. Common injuries would include sprains (injury to the ligaments), strains (pulled muscle), nerve damage, separation from the collarbone, torn rotator cuff, fractures to the bones, frozen shoulder, overuse, and inflammation. My shoulders seem to get fatigued so fast during exercise. Sometimes I can feel the over use from years of shooting basketballs. (https://www.webmd.com/a-to-z-guides/tc/shoulder-problems-and-injuries-topic-overview#2)

At Every BODY’s Fit, the show must go on!!!! There is a modification and accommodation for each exercise. The Fitness Journey doesn’t stop. Believe you can still do it, and you CAN.