Exercise is Medicine by ACSM

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19 Nov

BLOG 138 NASM OPTIMA CONFERENCE
Having just wrapped up my experience at the 2017 NASM Optima Conference, I wanted to get on paper my take aways and memorable teaching moments. There were probably nearly 300 attendees, but only a handful of Master Trainers like myself who hold the top credentials in this company. It was great to meet so many people I collaborate with online. The in-person experience and networking was an extremely powerful form of communication and relationship building.

I began the conference with a workshop about how to help avoid exercise relapse. Only 18% of the population has a gym membership, and most people who join within in 6 months have a 50% drop out rate. Although we all know we should workout, that doesn’t mean in real life we do it. Exercise can be like smoking or drinking due to the risk of relapse. I have to learn how to develop a plan and cultivate a support system to help high risk clients stay on the course of success. The most common excuses for not exercising remain to be lack of time, lack of energy, and lack of motivation. I need to bridge this gap. This can be done through behavior modification, reinforcing your goals, and of course setting attainable and realistic goals.

My niche is definitely working with the Baby Boomers (ages 51 – 69) as well as Generation X (ages 35 – 50). Thus, I selected courses catered to my client base. It is important to program design for longevity, keeping in mind many of these people have been inactive most of their life.

In terms of nutrition, I was intrigued by the foods versus supplements in our diets. This is especially true as a professional natural bodybuilder. I’m old school in the belief that the best fuel we can put in our bodies is steak and eggs, meaning real food. In terms of what we should eat, that is based on our goals. When I calculate a plan, that involves your RMR (Resting Metabolic Rate), your AEE (activity energy exercise), and TEF (Thermo) which is your digestive process. CICO is a great acronym for Calories In Calories Out and HEC is a good question we should ask ourselves …. Is your HEC in Check?? Hungry, Emotional, and Cravings. Best of all there is JERF which is Just Eat Real Food.

I have become more aware of identifying my clients’ needs as well as knowing my own value and worth of my time. Many of the common fitness fallacies were debunked for me like “If I’m not sore it wasn’t a good workout” or “Let’s do abs I want to get rid of my stomach”. Finally, I got to work with the ActivMotion Bar which was a great tool for balance, seniors, and working on proprioception.

The conference was amazing and totally worth every moment. The guest speakers were informative and experienced. Being there live was a nice change of pace from reading out a text book. For once, I got to absorb it all and forget trying to memorize. I’m thankful for the opportunity to attend and ready to help every BODY become the best versions of themselves with the tools and skills I learned.

12 Nov

BLOG 137 HOW MUCH ARE YOU BURNING??

We all want to know what’s the best workout?? How can I burn the most calories?? These are common questions I get asked daily, especially when referring to cardiovascular activities to complete on the days when not strength training with me. Clearly, every BODY is different in terms of ability and level, but I wanted to look into when comparing different modalities among people. Regardless of type, remember that exercise does help with weight, reduces the risk of many diseases, and helps ward off diabetes, high blood pressure, and high cholesterol. So do it…. regardless?

Walking vs. Running:

Steps are steps, but depending the output of the cardiovascular system, we benefit differently. Which somewhat defies the generalization that trackers encourage 10,000 steps per day. How you reach those 10k matters. Here’s an interesting study I found:

“The subjects in the new study were 15 male college students, and 15 female, with an average weight of 156 lbs. One day they ran a treadmill mile in 10:00 minutes; another day they walked a mile in 18:36. Afterwards, they sat quietly for 30 minutes, by which time their metabolic rate had returned to normal.”

WALK* RUN**
CALS/MILE 88.9 112.5
CALS/MINUTE 4.78 11.25
AFTER-BURN/MILE 21.7 46.1
NEW TOTAL/MILE 110.6 158.6
CALS/MINUTE 5.95 15.86

* one mile walk in 18:36; ** one mile run in 10:00

(https://www.runnersworld.com/peak-performance/running-v-walking-how-many-calories-will-you-burn)

When we can, and if we can, move those feet a little faster and job/run. I would also have to think that there are certain variables like hills and incline that would come into play in terms of effort level.

Elliptical vs Running

The elliptical is a good machine that simulates running but in a low impact fashion. I was a little surprised at this one. I have probably ridden countless hours on an elliptical and it isn’t nearly as difficult as going for a run, especially on the treadmill (for me). But check this out: “According to “Runner’s World,” running is one of the most efficient ways to burn calories. Yet depending on your speed and intensity, the elliptical may help you burn more calories. According to Health Status, a 175-pound person burns 903 calories per hour on the elliptical. Running at a pace of 6 mph burns 798 calories per hour. If you increase your pace to 8 mph, you burn 1,071 calories per hour” (http://healthyliving.azcentral.com/calories-burned-during-elliptical-vs-running-9256.html).

Here’s another study to consider:

“A 155-lb. person running at 5 mph can burn approximately 594 calories in one hour, according to Harvard Medical School. If this same person runs at 7.5 mph for an hour, she can burn approximately 930 calories. In one hour on the elliptical, a 155-lb. person can burn approximately 670 calories, but this does not take into consideration speed and resistance used, only the activity and body weight of the individual” (http://livewell.jillianmichaels.com/burns-calories-running-elliptical-4285.html).

Walking vs. Elliptical

I had originally thought the two were very similar. However, “Another consideration is how many calories you typically expend when using the elliptical compared to walking. According to Health Status’s Calorie Burn Calculator, you will burn 152 calories if you walk for 30 minutes at four miles per hour. If you exercise on the elliptical for 30 minutes you will typically burn 335 calories” (http://healthyliving.azcentral.com/better-elliptical-walking-7908.html). I think varying these two forms is a good way to mix up cardio. It’s interesting that most trackers don’t acknowledge the motion on an elliptical as part of the step count.

The bottom line is that we need to do this for our health. Overtime, no matter which form, the body will adapt so in any case going longer or faster will need to happen for continued results. Machines vary in their accuracy, but always know you are burning!!!! They say you have to walk before you run, well you have to walk before you elliptical and elliptical before you run ? One step at a time, one motion at a time, you will burn calories and get closer to your goals.

 

 

05 Nov

BLOG 136 CROSSFIT GAMES
Well Netflix drew me to another documentary, this time called “Fittest on Earth 2015”. CrossFit is pretty extreme to me, and this movie proved that to be true. The top 40 athletes from around the world come together for this event. The CrossFit Games are intense, so let me tell you about what I saw.

The athletes agree that choosing to be a competitor means putting all time, energy, and focus into this. That might mean no school or work….wow!!!! It’s a continuous process to get stronger, faster, and better at feats of your athletic abilities because you don’t know what events are going to take place at the Games. Although you are competing against others, you are competing against yourself and your previous records. It’s a total lifestyle and becomes your sole existence.

One must qualify to get the actual games. Stage 1 is the Open round where over 300,000 athletes come to try to make it past round one. The top 600 move on to Stage 2. Finally, the remaining 40 make it to the games. The concept of the Games is “controlling varied high intensity functional movement”.

The sport has advanced in the fitness level of those who attend. In 2009, for the Snatch, the top person was at 145 pounds on the final lift. Now just for the warm up which has to be done 10x the weight starts at 135.

Once you get the games, the first night is a dinner, then the next day is an athlete meeting, and day 3 it’s on. There are no coaches to start, no crowd, just YOU.

And here’s how the events lined up:

Event 1: 7k run – there were wild hogs and poison ivy on this run ahhhh

Event 2: Deadlift Ladder

Event 3: 50 Wall Ball Shots, 25 Medicine Ball Sit Ups on a GHD machine (it looked barbaric)

Event 4: 500 m Ocean Swim

Event 5: MURF which is named after a navy seal and consists of a 1 mile run and 5 rounds of 20 pullups, 40 pushups, 100 squats all with 20 (men)/14 (women) pounds

Event 6: Squat Clean Ladder Pyramid

10 Squat Cleans (245 pounds men/ 165 pounds women)

8 Squat Cleans (268/195)

6 Squat Cleans (285/ 195)

4 Squat Cleans (305/205)

2 Squat Cleans (325/215)

Event 7: Double DT

10 rounds of 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks and the men use 155 pounds and women use 105 pounds

Event 8: 3 rounds of 500 m run, 2 Rope Ascends, 40 ft Push, 2 Rope Ascends

Event 9:

Women Complete:

15 Back Squats 165 pounds, 20 Burpees, 6 Ring Hand Stand Pushups, 18 Front Squats 145 pounds, 20 Burpees, 4 Ring Hand Stand Pushups, 21 Overhead Squats 125 pounds, 20 Burpees, 2 Ring Hand Stand Pushups

Men Complete:

12 Ring Hand Stand Pushups, 15 Back Squats 225 pounds, 20 Burpees, 9 Ring Hand Stand Pushups, 18 Front Squat 205 pounds, 20 Burpees, 6 Ring Hand Stand Pushups, 21 Overhead Squats 185 pounds, 20 Burpees

Event 10: Done for time 40 Box Jumps 30 inches high for men/24 inches high for women followed by 20 D Ball Cleans 150 pounds men/100 pounds women

Event 11: Hand Stand Walks 280 ft for time

Event 12: Suicide Sprint 840 ft for time

Event 13: Plow Drag 560 ft for time

Event 14: Rope and Cape Choppers

Event 15: Pegboard

The key is earning points based on how high you place in each event. The more 1st place finishes you get the more likely you will be overall winner. After the ocean run, athletes were flown back to the original site to a stadium where spectators could watch. It was tiresome just watching all this and it took place from Thursday to Sunday. It is an honor to compete and amazing to win. The women winner has won 2 years in a row. Age is only a number and people of all height and sizes are there. Athleticism is what counts. Eh, not my style of working out but I respect those who can and do.

“Fittest on Earth”, 2015, by Heber Cannon, Marston Sawyers and Ian Wittenber

 

29 Oct

BLOG 135 HUMAN GROWTH HORMONE
As I have become more involved in the body building world, as a natural competitor I have often wondered what exactly “non-natural” athletes take to gain such definition and size. I just was in Las Vegas and attended the Mr. Olympia and my eyes were certainly wide open and staring and some of the people I saw. And then I heard a comment made about the Human Growth Hormone and their formula for their working out, so I thought hmmmmm….. let me look into this.

We do live in a world that desires immediate gratitude. This substance is sought as an answer to look and feel a certain way. In summary, “HGH, produced by the pituitary gland, spurs growth in children and adolescents. It also helps to regulate body composition, body fluids, muscle and bone growth, sugar and fat metabolism, and possibly heart function. Produced synthetically, HGH is the active ingredient in a number of prescription drugs and in other products available widely over the Internet” (http://www.webmd.com/fitness-exercise/human-growth-hormone-hgh#1).

I was actually surprised to learn that the FDA does have approved uses for the drug dating back to its original purposes in 1985. For children, approved uses were for:

  • Turner’s syndrome, a genetic disorder that affects a girl’s development
  • Prader-Willi syndrome, an uncommon genetic disorder causing poor muscle tone, low levels of sex hormones, and a constant feeling of hunger
  • Chronic kidney disease
  • HGH deficiency or insufficiency
  • Children born small for gestational age

(http://www.webmd.com/fitness-exercise/human-growth-hormone-hgh#1)

In adults, approved uses were for:

  • Short bowel syndrome, a condition in which nutrients are not properly absorbed due to severe intestinal disease or the surgical removal of a large portion of the small intestine
  • HGH deficiency due to rare pituitary tumors or their treatment
  • Muscle-wasting disease associated with HIV/AIDS
  • Chronic kidney disease
  • HGH deficiency or insufficiency
  • Children born small for gestational age

(http://www.webmd.com/fitness-exercise/human-growth-hormone-hgh#1)

But the reality is that the most common uses for HGH are not approved. Some people use HGH in a combination with steroids to stimulate muscle growth and improve athletic performance. Nothing is exactly scientifically proven, but we know that HGH levels decrease with age, so pumping them back into the system to achieve a “younger” state of levels would possible have some anti-aging impact. Companies love to include HGH in their products and might claim: “they turn back your body’s biological clock, reducing fat, building muscle, restoring hair growth and color, strengthening the immune system, normalizing blood sugar, increasing energy and improving sex life, sleep quality, vision, and memory” (http://www.webmd.com/fitness-exercise/human-growth-hormone-hgh#1).

At some point, testing the waters and putting substances into your body that don’t have the scientific backing can become questionable to your health. For some, the benefit over powers the risk, which is indicative of our society’s nature of wanting everything here and now. I know that hard work goes along with steroid use, because the muscle doesn’t exactly magically appear but man oh man I have seen some biceps the size of my head. My feelings are certainly mixed on the sport that realms on the “dark side” of HGH use. Choices. We certainly live in a world of choices and no matter what route you take on your fitness journey, you are the product of your choices and I am here to help.

22 Oct

BLOG 134 ACUPUNCTURE

The 1970s introduced the exotic and interesting field of acupuncture to the world of medicine. Yet, this needle practice has been around for thousands of years in Chinese medicine. I have me a number of clients who use this form of treatment for various reasons, but have never fully understood the pros and cons. The fitness learning fanatic in me had to do some research.

The goal of acupuncture is to heal. And of course this approach is very controversial in terms of scientific backing of its effectiveness. Thus, “The traditional explanation for acupuncture’s effectiveness is that it modifies the flow of energy (known as qi or chi) throughout the body, but there is no scientific consensus that this is actually its mechanism of action” (https://www.drweil.com/health-wellness/balanced-living/wellness-therapies/acupuncture/). But the good news is that it has worked for many, and when researching this blog there aren’t statistics to show results. That debate may lie in Western medicine’s lack of acceptance of acupuncture.

Acupuncture is used for a number of reasons. Here is what I found, “The benefits of acupuncture can extend to a wide variety of conditions, from emotional disorders (anxiety, depression) to digestive complaints (nausea, vomiting, irritable bowel syndrome). It can be beneficial for pain syndromes due to an injury or associated with chronic degenerative diseases such as rheumatoid arthritis. It can also be helpful in treating neurological problems like migraines or Parkinson’s disease, or as a rehabilitation strategy for individuals who suffered a stroke. Respiratory conditions, including sinusitis and asthma have been relieved with acupuncture, as have many gynecologic disorders and infertility. Acupuncture has also proved beneficial for reducing fatigue and addictions, and for promoting overall well-being (https://www.drweil.com/health-wellness/balanced-living/wellness-therapies/acupuncture/) .

There aren’t many serious complications from using acupuncture. Bleeding and soreness could occur from the points of insertion and needle manipulation. I can say that I can certainly get a tattoo but have a fear of trying this out. Sometimes traditional methods aren’t getting the job done, so acupuncture can become an option to remedy the problem. We want to be at peak performance on our fitness journeys so do what is best for your body to accomplish this. After all, science doesn’t indicate you FEEL.

15 Oct

BLOG 133 CHEAT MEAL

Restriction and rules can lead to the human nature act of defiance. When Mom said don’t touch the stove it’s hot, well, you had to find out the truth for yourself right?? On our fitness journeys, sometimes having a cheat meal is our sense of sanity for the week. Our relationship with food is coming to terms Sunday through Friday because Saturday it’s time to eat we want. Having something to look forward to means there is light at the end of the tunnel. But there is quite the debate when it comes to your cheat, so let’s take a look.

A cheat meal is a reward for your exercise, clean eating, and hard work. Sacrificing for better choices is a great achievement and you want to recognize this behavior so that you are motivated to continue. Fear of burning out from relentless restriction is a common occurrence. Many people find themselves in an all or nothing state of mind, others use moderation in their approach, and some workout just to eat and maintain. No matter your tactic on your fitness journey, understand that a cheat meal can be abused and if you ate poorly twice already this week, do you really think you should have a cheat meal?? Here’s the bottom line: “People of all sizes and fitness levels can successfully implement cheat strategies, but self-evaluation is a must. Consider your fitness goals, your day-to-day eating habits, and your previous dieting success or failure. These factors impact how — and, more importantly, IF — you can cheat” (http://www.livestrong.com/article/542505-the-art-and-science-of-cheat-meals/).

A cheat meal is not to be confused with a cheat day. Having an entire day or junk can undo the entire week’s work. For some, this cheat can become a binge. All self-control is lost with the intent to get back on it the following day. Or you might find yourself going overboard. Let’s say pizza is the pleasure of choice and instead of having 2-3 slices, your cheat is an entire pizza. You have eaten to the point of bloat and discomfort making that one cheat worth it’s max – go big or go home. And this really doesn’t make for a positive relationship with food. In fact rewarding yourself with food, is confusing your mind. But I get it a cheat doesn’t feel right if it’s limited.

For myself, I have to error on the side of caution. I know that I can eat until I feel sick because that cheat is so few and far in between. But at this point, I know the next day is so miserable I have to be mindful of what I pick, how much I have, and when I have it (way late at night means no sleep). My relationship with food has to be structured or else I do falter and overeat. We are our own worse enemies. No one is forcing that food down your throat. So find the approach that works for you, but most importantly, make your non-cheat days solid and on point.

08 Oct

BLOG 132 DONUTS
Are donuts the breakfast of champions or breakfast of convenience and taste?? It’s human nature to like sugar and big chains like Dunkin Donuts or even mom and pop stores taunt us on every corner. The smell from Mr. Donut by the studio teases from time to time. When I was a girl, it was routine to have donuts the next morning after a sleep over or on a Saturday after practice. Sugar digested a little differently back then. But believe it or not, donuts are still a popular start to the day. There’s even a National Donut Day.

It’s no secret that donuts aren’t good for us. In fact, a single donut can be worse than having a bag of chips. Check this out: “If you add a doughnut a day to your regular diet and don’t exercise the calories off or cut down on calories elsewhere, you will gain about one extra pound every 10 days” (http://www.livestrong.com/article/471877-health-effects-of-doughnuts/). They’re packed with saturated and trans-fat, so your heart is not happy when you eat one. Here’s a scary concept: “According to a 2008 report published by the Hong Kong Consumer Council, doughnuts have more trans fats than chocolate, peanut butter chocolate bars and even chips. A single doughnut will meet your maximum allowance for trans fats for the whole day, and the truth is that people rarely eat just one doughnut. Trans fats can increase your cholesterol and triglycerides, and increase your risk of heart disease” (http://www.livestrong.com/article/471877-health-effects-of-doughnuts/). I’m not sure I can list any good nutrients in a donut ?

A donut is sugar and sugar can be like a drug. When I grab a coffee at the donut shop, I see the same people every day eating there. Having a strawberry filled donut isn’t exactly having fruit for breakfast. Let’s face it: “Doughnuts contain lots of sugar. Even the plain doughnuts are high in sugar, but if you choose one with glazing, cream or jam, the fat, sugar and calorie numbers soar. A chocolate glazed cake doughnut contains 5 tsp. of sugar. According to the American Heart Association, women should eat a maximum of 6 tsp. of sugar a day, so a single doughnut will almost meet that number” (http://www.livestrong.com/article/471877-health-effects-of-doughnuts/). Sounds like a good scare tactic.

Coffee does taste good with a donut. The breakroom is filled with them. I get it. In fact, “ Last year, convenience stores sold some 391 million doughnuts (on an annualized basis) for sales of about $580 million, according to the latest IRI data” (https://www.cnbc.com/2015/06/03/dollars-to-doughnuts-us-eats-half-a-billion-worth.html) . But come on now, we know they are not good for us.

At least now you will think of me every time you have a donut now. What would Megan do????

 

 

 

01 Oct

BLOG 131 DANGER: TEEN BINGE EATING
Childhood obesity has been on the rise and it’s a direct reflection of lifestyle and eating choices. We live in a world where most things are a click away or convenient. Technology is the new form of playing with your friends. Less talk, less action, less movement. I recently watched a documentary on Amazon Prime called, “Danger: Teen Binging” (2015), in which 3 teenagers were obese and the movie documented how they coped with this on a day to day basis. Let me share what this film was about with you.

 

Of course seeing overweight teens is no surprise to me. In fact, everyday around 3pm I see students walking home from school with some sugary beverage in one hand and a bag of chips in the other from AM/PM. They have been sitting all day at school only to go home and sit more, have their terrible snack, and then eat again at dinner. The only good part is the WALK home. I can’t remember getting home before 5pm from school from sports practices and activities. Adding that it if I was home, I was outside with my neighbors playing until it got too dark. Times have changed.

 

In this documentary, we learn that 1 in 5 children are obese. Many reach a point of no return, meaning once they reach adulthood, it is too late to lose this weight. Their metabolism has been ruined and their only hope is surgery. Children as young as 12 are having gastric bypass surgery. The opening scene is of a devastated family whose daughter, Samantha, ate herself to death. She died as a teen from her destructive eating habits that led to such terrible health.

 

Then the film looked at 3 others teens. Harry was 14 years old, heavy set, but did not even know his current weight. To him, there was no problem. But his parents fought over this issue. He used his bubbly, comedic personality to hide from the truth of his weight. He was the class clown, loved by all, and has his own YouTube Channel. He loved to cook, but had alternative motives to eat many of the ingredients during the process. Harry wanted to be a pilot when he grows up, so his dad had him undergo the real medical evaluation for this process to prove to him that his dreams were unrealistic given his current habits. The army-like nature of his father versus the caring concern of his mother created a recipe for disaster. Regardless, Harry refuses to diet and doesn’t want to waist his childhood starving himself.

 

Jess was 16 years old. She was bullied at school and comes from a mother who had weight issues herself. Her mom had gastric bypass surgery and she is headed down the same path. Her typical snack is a Frappuccino and bag of chips.

 

Holly, who was 14 years old suffered from body anxiety. She rarely attended school and her mother was even fined for this. She sees her skinny sister and wonders why she is overweight. Holly is the type who keeps her emotions bottled up.

 

All 3 teens used food for comfort and pleasure. In the end, they started light activity but ultimately, they didn’t want to change. This means their adult lives will be marked by health issues and weight related issues. The documentary was nothing out the ordinary or shocking, but proves the point that children today need to get moving. Movement is critical so there needs to be a form of activity that is tolerable to them on a daily basis. Looks like the parents are up for a challenge. At the studio, I want to encourage every BODY to lead by example and be part of an active family environment. This is teamwork as you become the best version of yourself.

 

Danger: Teen Binging (2007) by Ed Kellie, &Katy Lock

24 Sep

BLOG 130 PROCESSED FOODS

We live in a world that has turned fast-paced, favoring convenience and time efficiency into priorities. We have learned to compromise nutrition for what is easier, and have created an entire new realm in grocery stores with an abundance of processed foods. And these products have quite the shelf life once you get home. Not exactly “fresh” by any means, but readily available and assessable for sure. So let’s take a look at how processed foods have bombarded our eating habits.

Let’s always start with the definition. Here it is: “ ‘The term processed food includes any food that has been purposely changed in some way prior to consumption,’ says Torey Armul, MS, RD, CSSD, LDN, a spokesperson for the Academy of Nutrition and Dietetics. “It includes food that has been cooked, canned, frozen, packaged or changed in nutritional composition with fortifying, preserving or preparing in different ways” (http://www.eatright.org/resource/food/nutrition/nutrition-facts-and-food-labels/avoiding-processed-foods). Think about how much of these types of food are part of your daily regime or have been before. How many frozen pizzas have you had in your lifetime?? For example, I never even considered all the sodium canned corn or kidney beans contain in order to preserve their shelf life. Pretty disgusting and they need to be rinsed off to help. Which then made me think about all the salad bars or restaurants where I have salad and thought I was eating totally clean and making a great choice, when in fact, most of the vegetables probably came out of can. More bang for your buck I get that part on the business side, but our bodies can only take so much of this and the growing obesity rate is a reflection.

Not all are as bad as others and I found a good reference to consider. Here it is:
Processed food falls on a spectrum from minimally to heavily processed:
• Minimally processed foods — such as bagged spinach, cut vegetables and roasted nuts — often are simply pre-prepped for convenience.
• Foods processed at their peak to lock in nutritional quality and freshness include canned tomatoes, frozen fruit and vegetables, and canned tuna.
• Foods with ingredients added for flavor and texture (sweeteners, spices, oils, colors and preservatives) include jarred pasta sauce, salad dressing, yogurt and cake mixes.
• Ready-to-eat foods — such as crackers, granola and deli meat — are more heavily processed.
• The most heavily processed foods often are pre-made meals including frozen pizza and microwaveable dinners.
(http://www.eatright.org/resource/food/nutrition/nutrition-facts-and-food-labels/avoiding-processed-foods)

It seems as though the concept of eating food to nourish our bodies is lost. We have to look out for added sugars and sodium that’s for sure. It is odd that we are eating “altered” food. Food has become industrialized. Bottom line it’s about money: “First, most of the processed food created is not food in its conventional meaning. Food is our source of energy and nutrition, without it we can’t survive. However not all of the modern foods are created for that purpose. They are created to allure you, excite you and addict you to become a consumer of their product. The food companies’ goal, just like any other company, is to make more money” (http://www.myfoodandhappiness.com/processed-food-and-why-is-it-the-main-cause-of-obesity/).

The truth is that it is hard to avoid processed foods at some point in your eating be it beverages or condiments. Looking back, I ate plenty of foods out of a box, especially cereal. The more informed we are, the better choices we can make (purpose of my Blogs). Fresh is best and hey it might take a little time, but treat your body like a temple because you only get one and you have to live in it for the rest of your life.

15 Sep

BLOG 129 USEFUL TOOLS FOR YOUR FITNESS JOURNEY

As we become more educated and find what works best on our fitness journeys, we realize that this lifestyle change is sustainable. Some of us are numbers driven and want to see statistics and data. Others of us are emotionally tied to this journey by how we feel in terms of energy, clothes fitting, and  liking what we see in the mirror. Wherever you fall on the pendulum, the information I’m providing below entails answers to common questions I’m asked frequently.

MILE = 2,000 steps and if we are recommended to walk 10,000 steps per day this is equal to 5 miles

1 cup = 8 ounces (Liquids)

1 cup = 4.5 ounces and 128 grams (Dry goods)

1 pound = 3500 calories (Fat)

1 pound = 2500 calories (Muscle)

Recommended Calorie Guide:

https://www.google.com/search?q=chart+of+daily+recommended+calorie+intake&source=lnms&tbm=isch&sa=X&ved=0ahUKEwjLjqOaw9XVAhVC7GMKHWJfDqoQ_AUICigB&biw=1525&bih=701#imgrc=XwLkdM0eVeoigM):

How to Read Nutrition Label:

(https://www.google.com/search?q=how+to+read+nutrition+label&source=lnms&tbm=isch&sa=X&ved=0ahUKEwjB26vJxNXVAhUgS2MKHYujAZ8Q_AUICigB&biw=1525&bih=701#imgrc=cqDSEsaMr8XI-M) :

Body Fat Percentage Chart:

(https://www.google.com/search?q=body+fat+percentage+chart&source=lnms&tbm=isch&sa=X&ved=0ahUKEwik3dbuxNXVAhUH-2MKHYoaDZ4Q_AUICigB&biw=1525&bih=701#imgrc=I-B4eF4iegB-uM) :

Feel free to ask me for any other tools you feel could be useful. Trust me, I’ve got books and books and more books about all this fun stuff ?