Again....

My 42 day program has been side tracked for the last 3 weeks due to illness.  First I hurt my back then I got sick and now my back is injured again.
All of this has made me realize how badly I have been treating my body for the last 2 years or so.  The illness got really serious when I decided to do a Master Cleanse.  I have done the Master Cleanse several times and had great success with it, but this time I got really sick after only 2 days.  The flood of toxins into my system was more than I could handle.  After 2 days my tongue was swollen and covered in canker sores, my mouth and throat were also covered, my sinuses were infecte, as were my ears and my lymph nodes were swollen and painful.  It's been about 2 weeks since this started and I am feeling much better, but I am still coughing up alot of junk, my tongue is still a bit swollen and my ears still itch.  Everyday I feel a little better, but the frustration of not being able to workout has been getting to me.

Today I have been eating nothing but watermelon.  I can't really say why... I have been drwan to watermelon since I started getting sick.  Everyday for the last 2 weeks I have had at least one small watermelon.  Today I have had one large and one personal sized watermelon so far.   Watermelon is very cleansing for the kidney and I believe the lungs.  I have been coughing up so much more today since I have limited my self to watermelon.  I don't know how long I will do just watermelon.. until I get sick of it I guess.

 I have gone back and forth about my career choice for the last few years.  I have not been entirely happy with working in fitness.  I realized this week that I felt that way because I was not taking care of myself.  My health and my bodies appearance have suffered and have made me feel like a fraud.  I realized that I can not go on telling people how to be healthy if I am not living it myself.  I am committing myself to getting my heath back so that I can better help others. 


This blog is going to focus on my journey back to health...at least for a while.  I will be posting daily and doing new videos 4-5 times per week to demonstrate some of the workouts I am doing along the way.  I have been hesitant to do any videos for the last 2 years because I look awful on camera, but the hell with it. If doing the videos helps other people get healthier and helps me stay on track its a win win...  I will try to a short video tomorrow if I can stop coughing long enough to film it........no one wants to see me hacking stuff up!

42 Day Challenge

Today I am on day 3 of my 6 week weight loss challenge.  I have a few clients doing this with me as my guinea pigs.  My goal is to lose 20ish pounds on 6 weeks. It's a pretty simple program.  45-60 minutes a day of activity 6 days a week and a low fat vegan diet.  Cheating is allowed on occasion, but only if the excess calories are burned off with additional exercise.
I have been doing very well and I already feel and look like I have lost weight.  I stated at 185 and hope to get down to the 165-170 range.  I don't own a scale so I will weight myself at a friends house when I get a chance.
For my daily activity I am keeping it simple...just walking.  I am also doing my bootcamp classes during the week and will be adding some pilates classes at the gym in a few weeks.

Today I have eaten a super big mango, 2 peaches, 4 corn tortillas ( a cheat), some steamed white rice (another cheat), and kidney beans, cauliflower, onion and tomatoes I made into a soup.


My crockpot is my new favorite kitchen device.  I throw veggies in it all day long so my soup changes with every meal, but my crock is always on.

Today I did 30 minutes up and down the stairs in my building (in my bare feet to help with my plantar fascitis), a little power yoga and a 90 minute walk.  I might go walk a little later to make up for the rice and tortillas.

We will see how it goes...here's hoping the weight falls off fast!

Inhaled pea sprouts in man's lung...wow!

This is crazy!.. A man goes to the hospital with respiroatory problems thinking he has cancer and finds out a pea has sprouted in his lung!
Check out the video 
Inhaled pea sprouts in man's lung
I hope this does not scare people away from eating their fruits and veggies!

Apple Juice Cleanse

I decided on Thursday that I was going to do an apple juice cleanse over the weekend.  The cleanse is pretty simple.  You drink a glass of prune juice first thing in the morning then alternate glasses of unfiltered apple juice and water all day.  The cleanse is supposed to last 3 days to act as a colon cleanser. 
It works!  I only did one day...yesterday.. but I did not leave the house at all.... i could not leave the house!
Today I am drinking apple juice banana smoothies because I still have a gallon of apple juice.
I had planned on doing 3 days, but I am going to a street fair today and I know that I would not be able to resist the fair food if I was just having apple juice.  The smoothies should fill me up enough to keep me from eating all that junk.  I also knew that if I did not have any solid food I would be tired and get cranky... not a good thing in a large group.
Well, I'm off to the fair then home for a nap and a trip to the grocery to buy fruit later in the evening.

Starting Over

I had another cheat day yesterday.
I don't know what came over me, but I just could not stop eating crap.
I feel like shit today.
I have had to re think my 100 day trial.
I am going to start over today.
My goal now is to go 2 weeks on the low fat raw vegan diet and see how I feel.
After 2 weeks I will decide if I want to continue another 2 weeks.
I have attached a photo I took yesterday before I pigged out.
Hopefully having those pics posted will give me the incentive to stay on track.

Day 11 & Oil Pulling

Today is my 11th day of doing a low fat raw vegan diet....sort of.
On Days 8 and 9 I pigged out on all kinds of junk that was neither raw or vegan.  The food was great, but the last few days have been horrible.  I have felt sick, tired and bloated.  Hopefully in a few days I will be back to normal.

I have been telling a few people about how I have been able to fight my gum disease and keep my teeth clean and white without going to the dentist so I thought I would share it here as well.

About 10 years ago I had some major issues with my gums.  At 27 my dentist told me I would be lucky to have any teeth left by the time I was 30.  I am happy to say that I still have ALL of my teeth and my gums are getting much better thanks to oil pulling.

I started pulling about 4 years ago after I read about it on one of my favorite website http://www.curezone.com/
Oil pulling is pretty simple.  All you need is some sort of unrefined oil and about 15-20 minutes a day.  I usually use coconut oil, but you can use sesame or sunflower as well.... most others are too thick.

First thing in the morning I take about a tablespoon of oil put it in my mouth and swish it around for about 15-20 minutes.  The oil causes you to produce saliva..lots of saliva.. which helps to break down tarter and plauque.  It also get in between teeth and under the gum line better than flossing can.  The mixture of the oil and saliva breaks up the hard stuff that collects on teeth and gums causing problems.  I noticed a huge difference in the appearance and feel of my teeth after the first time.  People are always asking me if I have had my teeth whitened.

Alof of people say that oil pulling also detoxes your body through the tongue.  I am not real sure about how well it detoxes the whole body, but I am sure that it cleans the mouth and the sinuses.  The first few times I pulled I had lots of sinus drainage, which helped to get rid of chronic sinus infections.

This webpage has some good info check it out and good luck!
http://hubpages.com/hub/Health_Benefits_of_Oil_Pulling_

Day 8....Cheat Day

I decided yesterday I wanted a cheat day even though I commited to 100 days of the low fat raw vegan diet.
I went out to eat and pigged out on all kinds of junk.  I have to admit it tasted really good!
This morning I woke up feeling like I had been hit my a truck. My body hurt, my eyes were swollen and crusted over, the fluid in my ears which had gone away was back, I was congested, groggy and in a bad mood. No more cheat days!!!

After dinner my friend took me to the asian market and I found all kinds of new and interesting fruits and veggies.  This makes me very excited since I was getting bored with the stuff I have been eating.  Today I am going to the Hillcrest  Farmers Market in San Diego.(my third in 3 days)  This market has been my favorite so far.  Most of the others I have gone to are full of prepared foods and other non food items, but they have very little produce.  Hopefully today I can find some fun stuff.

CRONO-O-Meter & Day 6

 have been using the coolest program to track my calories and nutritional targets.
It's called CRON-O-Meter and it is FREE!
The only drawback I have found is that it is not web based so you have to download the program to your computer.
You can download it for free and read more about it at:
http://cron-o-meter.en.softonic.com/

I have been doing this to make sure I get enough calories.  I have been amazed at how much food I need to eat in order to get enough calories while doing the low far raw vegan diet (LFRV).  My goal is to get between 3000 and 3500 calories a day, which is crazy to me.  In the past when trying to lose weight I have cut back to 2000 calories a day and that has been effective, but I was always hungry.  With the LFRV diet I am never hungry unless of course I wait to long to eat.  I have been trying to get 1000 calories for breakfast and eat about 3-4 additional meals.
As hard as it is for me to believe I have already lost a noticable amount of weight eating over 3000 calories a day.
I will take some new pics this wekend and maybe post my before pics and the new ones..
I have included a screen capture of my CRON-O-Meter for today.
It is almost 9pm and I may eat a little something else before bed but it will give you a general idea of how much I am eating.

I am aiming for 80 percent of calories from carbs, 10 percent from fat and 10 percent from protein.
I have had a hard time hitting my protein every day because I have not been eating my greens like I am supposed to.  I will go buy some tomorrow and get back to that.
If anyone has a good low fat raw vegan salad dressing recipe let me know.

The Dirty Dozen ... and Day 3

I saw this the other day and thought it was interesting. It's a handy list of least and most pesticide-containing produce. I used to think things with tougher peels / wrapping were "cleaner" but not so - some just don't get pests (like onions) and don't require pesticides.


The EWG, a nonprofit environmental research organization, calls the 12 fruits and vegetables that carry the most pesticide residue "the dirty dozen." These include (in order of most residue to least): peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, imported grapes, carrots, and pears.

The EWG's "clean 15," the fruits and vegetables with the least pesticide residue, are (in order of least residue to most): onions, avocados, sweet corn, pineapples, mangoes, asparagus, sweet peas, kiwifruits, cabbages, eggplants, papayas, watermelons, broccoli, tomatoes, and sweet potatoes. Grapefruit is number 16. Oranges and tangerines, staples of midwinter, fall midway on the list of the 47 fruits and vegetables tested.

The U.S. Department of Agriculture (USDA) says organic is cleaner but takes care to point out that "measured residues on most products, both organic and nonorganic, do not exceed government-defined thresholds for safe consumption.".... whatever that means

When it comes to foodborne illness, organic isn't immune, as the 2006 outbreak of E. coli in organic bagged spinach proved. Contamination is all about who or what touches the produce along the way. Distribution of mass-produced foods will spread a tainted batch far and wide, while small farms have a narrower reach. Organic food can't be irradiated, a controversial technique approved to kill pathogens in some foods, or genetically modified, a practice whose long-term safety is unknown.

Read more at Wholeliving.com: Fresh Thinking: How to Shop for Fruits and Vegetables
 
 
 
 
I am in day three od my 100 day low fat raw vegan experiment.  I feel pretty good so far.  I have done this is in the past for up to 15 days...  As before I have a slight sore throat going into day 3.  Last time I went for longer than 4 days the sore throat lasted about 4 days and went away. I also have sinus and ear drainage.  I have been coughing up alot of mucus and I am starting to breath better.  The best thing is I look like I have lost weight already!
Pics are coming soon..

100 Days

I have been inspired by tv.  People say tv is useless, but I have to disagree.
I saw a comercial for the TNT Network and it inspired me...
The comercial os for their 100 days of drama... now don't think I want 100 days of drama.
In the comercial they say you can do alot in 100 days...that's what inspired me.

I am commiting to 100 days of a low fat raw vegan diet to improve my health and to be honest my appearance.  I have been really bad lately, eating lots of junk.  I feel like crap and I am getting fat!  I am currently the heaviest I have been in over 15 years.  I was 240 at my heaviest..I am 190 now... not super heavy but way heavier than I like to be.

I have gone back and forth with this way of eating for about 2 years.  I go for a few days then fall off.  I have used all kinds of excuses... 
For the next 100 days there will be no excuses, no trying, ... just doing!

I guess we will see how it changes my life... if it does.

I will be posting pics soon... I'm too embarassed to post my before pics right now!

Poll Of The Day

Posted by a friend of mine of Facebook:
"which do you think is healthier? Cool whip (fat free, low calories/contains small amounts of hydrogenated oil and high fructose c.s.) or homemade whipped cream (high sat fat/made with heavy cream and sugar)"

This  kind of reminds me of my last posting about real food.

Your diet should be low in fat, but if you are eating "plastic" food in order to stay low fat you are not doing yourself any favors!

Enjoy the real food, enjoy the fat and cut back on your fats for a few days after...and eat REAL FOOD!!!!

REAL FOOD

Everywhere you turn there is someone telling you how you can have junk food as part of your "healthy" diet.
I have one word in response to that "BULLSHIT!"
Cookies, candy, cake, burgers, hot dogs, beer... etc are not healthy.. no matter how you make them.
I am not saying you should never eat them.  I am saying that don't try to convince yourself or anyone else that it is healthy.
If you want healthy food look to nature.  Real Food spoils.  Real Food has a very quick expiration date.
If your food will last on your kitchen counter more than 3 or 4 days without going bad it probably isn't good for you!

The newest trend in "nutritional science" is to classify health based on caloric intake.  This is just plain stupid.  There are too many nutritionists out there who are telling people they can eat anything they want and be healthy if they stay within certain caloric guidlelines.  Most people are running around malnourished because everything they eat is processed junk... but they are staying withing their "healthy" caloric needs.

You want to be healthy and full of energy?  Then get your butt to the produce aisle and buy some REAL FOOD!

Hip Openers

Alot of people have been coming to me with back and hip problems.  Most of our back and hip problems come from our butt.  The following videos demonstrate some yoga poses  that will stretch the hips, back and butt to relieve some of the pain and pressure.  Make sure you check with a Dr before starting an exercise program to make sure you are healthy and injury free.

5 Easy Weight Loss Tips

Exercise Is Essential For Healthy Weight Loss
You should strive for five 30 minute sessions per week to maintain long term weight loss.

Keep A Food Diary
A food diary can provide a large amount of self-awareness. It can identify emotions and behaviors that trigger overeating and foster greater awareness of portion sizes.

Focus On Being Healthy .. Not On Being Thin
Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier. You should eat to give your body the nutrients it needs for optimal health.

Make Sure Portion Sizes Are Appropriate
With the advent of "super-size" meals and increasingly huge portions at restaurants, our concept of normal serving sizes is a distant memory. Be mindful of the amounts of food you consume.

Eat Slowly
It takes the brain 20 minutes to start signaling feelings of fullness. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy

The Importance of Rest and Quality Food

I could not have said it any better

Health Benefits Of Molasses

This information is from:


whfoods.com

After reading through the website I decided that I would tell you about the health benefits of Blackstrap Molasses. I use this stuff everyday and I love it. I do admit that it took some getting used to….



Blackstrap molasses is just one type of molasses, the dark liquid byproduct of the process of refining sugar cane into table sugar. It is made from the third boiling of the sugar syrup and is therefore the concentrated byproduct left over after the sugar's sucrose has been crystallized.



Blackstrap molasses is a sweetener that is actually good for you. Unlike refined white sugar and corn syrup, which are stripped of virtually all nutrients except simple carbohydrates, or artificial sweeteners like saccharine or aspartame, which not only provide no useful nutrients but have been shown to cause health problems in sensitive individuals, blackstrap molasses is a healthful sweetener that contains significant amounts of a variety of minerals that promote your health.

Molasses is an excellent source of calcium, iron, copper, manganese, potassium and magnesium in a low fat, low calorie form.  Look for blackstrap molasses that is unsulphured since not only does it not contain this processing chemical to which some people are sensitive, but it has a cleaner and more clarified taste. Blackstrap molasses made from organic sugar cane is also available in some markets.



Molasses should be stored in a tightly sealed container in the refrigerator or a cool, dry place. Unopened containers should keep for about one year, while opened containers should keep for about six months.
The greatest advantage of molasses is its ability to conveniently supplement the diet of the busy twenty-first-century citizen with easily assimilated natural nutrients. Like most things natural, its effects are slow but cumulative and, as such, it should be used regularly.



In his book about Molasses, the British nutritionist, Cyril Scott, describes his own and other healer's successes in treating anemia, rheumatism, arthritis, ulcers, colitis, varicose veins and benign tumors. Scott testifies to the success of molasses in reversing hair graying and even in the external treatment of wounds. Gaylord Hauser, the well-known nutritionist and author, particularly praises molasses as a natural laxative. Because molasses is high in iron, nutritionists often recommend it to pregnant and lactating women.


Molasses is one of the two natural foods which contain a special ingredient (wulzen factor) that has been shown to prevent and cure wrist-stiffness, muscular dystrophy and arthritis.

Ulcers, dermatitis, hair damage, eczema, psoriasis, angina pectoris, and nervous conditions may also respond to supplementing the diet with mineral-rich molasses.

Dosage: In general the recommended daily dosage is 1 tablespoon dissolved in warm water or taken as is.

Cautions: Molasses should not be thought of as an all-purpose cure but as a useful weapon in the healing armory. Like sugar, molasses can cause tooth decay, so either clean your teeth or rinse your mouth thoroughly after use, especially if you take it straight from a spoon.

3 Tips to Build Muscle Mass

Gaining Muscle Mass takes time and hard work.

Working out smarter will halp you achieve your goals.

The following training tips will help you get that

lean muscular body you want.

1. Make sure that most of the exercises you perform regularly are  multi-joint compound exercises.  It doesn't matter if your goal is fat loss or building muscle...  multi-joint exercises should comprise most of the exercises you do in your workouts if you want to get lean, ripped, and powerful.

2. Train hard and intensely 3-4 days/week for 45-60 minutes per weight training workout.  Keep your workouts to no longer than 60 minutes as training too much beyond this point can trigger excess catabolism.  You want to stay anabolic, but you still need to train your body hard and intensely enough to trigger muscle growth.

3. Eat clean with quality whole foods... REAL foods instead of highly processed over-hyped supplement powders and bars. This is the MOST IMPORTANT of the tips.  Your results are directly related to what you eat.  If you are not eating properly no amount of working out will get you the body you want.

How To Do Lunges

Lunges are a great exercise to tone and lift the butt, strengthen the thighs and increase balance.  When done properly they are also great for  increasing flexibility in the hips.

 

Stationary Lunges are great way to start doing lunges.

Stand  with your feet together.

Step one foot out in front.

Place your front foot flat on the floor and come up onto the toes of the back foot.

Bend both knees and lower the back knee straight down toward the floor while keeping the upper body upright and the front knee right above or slightly behind the front heel. The front knee should not go beyond the toes at any time. (try to take BOTH knees to 90 degrees)

Push straight up through the front heel and back toes.

Repeat for 10-15 on one leg then switch legs and repeat.

10 Benefits Of Strength Training

Strength Training has numerous benefits for both men and women. The list below is just a sampling of how we can benefit from resistance training.

1. Increased Metabolic Rate – burn more calories throughout the day.

2. Increase and Restore bone Density - prevent osteoperosis.

3. Increase Lean Muscle Mass, Strength, Power and Endurance.

4. Injury Prevention

5. Improved Balance, Flexibility, Mobility, and Stability.

6. Decreased Risk of Coronary Disease -  lowers cholesterol & blood pressure.

7. Better Rehabilitation and Recovery.

8. Enhanced Performance in Sports, Exercise and Everyday Life.

9. Ageing Gracefully - physical activity keeps us vibrant and strong.

10. Feel Better and Look Better – improved self esteem and confidence.

3 Easy Ways To Incorporate Fitness Into Your Everyday Life

Getting extra exercise into your daily routine is not as hard as you think. A few simple changes can make a huge difference in your calorie burn for the day leading to weight loss and increased endurance.

1.When taking the subway or bus walk a few extra blocks to the next stop.
The average person will burn around 100 extra calories by walking briskly for 20 minutes.

2. Bike to run errands and/or to work.
 Stop looking at biking as recreation and start thinking about it as a green transportation alternative. The average person will burn about 200 extra calories by biking at a moderate pace for 20 minutes.

3.Take the stairs.
 The average person will burn about 150 extra calories walking stairs for 20 minutes.

Signs Of Over Training

Over training occurs when the body is pushed to it’s limits either by frequency, volume, and/or intensity without allowing the body enough rest.  Common signs of over training include:

Loss of strength and energy

Decreased motivation and confidence

Impaired concentration

Irritability

Frustration

Increased incidence of injury

Decreased appetite 

Difficulty sleeping

Typically rest is the best treatment.

TAKE A BREAK for a few days when signs and symptoms occur.

Health Benefits Of Spices

I found this article on Yahoo and thought it would be great to share before it disappears like so many yahoo articles do...
The information is good and simple...enjoy!

The article was written by Brynn Mannino for Woman’s Day Magazine.

Chances are you sprinkle cinnamon into your morning oatmeal or add a dash of oregano to pizza without giving the spices much thought. But did you know your favorite flavors can actually do your body good? According to Christina Suarez, master herbalist and owner of TheGoodHerbCo.com, while spices are only effective when eaten at least daily, each has its own specific health benefits. Read on to find out which additives can burn fat, ease a sore throat or help you get to sleep, and how you can incorporate them into your daily diet.

 Cardamom

Fruit of the Elettaria cardamomum plant in the ginger family.

Health Powers: Eases belching, flatulence and indigestion; treats respiratory conditions like coughing, asthma and loss of voice; aids in the elimination of toxins through your skin.

Daily Dose: Stir a few freshly ground pinches of cardamom pods into a shot of OJ or your morning fruit salad, or mix it with white or brown rice before you boil it.



Cayenne

Fruit of the Capsicum annuum plant in the Solanaceae family, along with chile pepper.

Health Powers: Eliminates gas from the stomach and intestines; soothes sore throat, cold and flu symptoms; increases metabolism for weight control.

Daily Dose: Stir into a cup of hot chocolate or any sweet juice drink for a contrasting flavor kick.

Cinnamon

Bark of a small evergreen tree.

Health Powers: Tames nausea and stomach ulcers; functions as a mild anti-inflammatory; increases insulin sensitivity to help focus fat burn.

Daily Dose: Stir into coffee/tea, yogurt, oatmeal or any boxed cereal.

Cloves

Flower bud found at the base of an evergreen tree.

Health Powers: Soothes digestive tract muscles and is a potent antihistamine.

Daily Dose: Mix into your nightly ice cream treat or sneak into mustard spread.

Nutmeg

Fruit of Myristica fragrans,an evergreen tree.

Health Powers: Improves digestion; eases the symptoms of menstruation; induces calm and sleep.

Daily Dose: Grate a small amount into applesauce or plain yogurt. (Note: It’s safe to grate the entire nut, which you can usually buy whole at the supermarket, but you never want to consume more than one nutmeg per day because too much of this potent spice can cause stomach pain, double vision and other uncomfortable reactions.)

Celery Seed

Seed of the Apium graveolens plant in the parsley family.

Health Powers: Flushes the liver of toxins; lowers blood pressure; combats water retention.

Daily Dose: Think salads—tuna, potato and egg all work—which can be tossed onto a bed of lettuce, eaten alone or spread onto bread.

Coriander

Also known as cilantro; the leaves and seeds of the Coriandrum plant in the aromatic Apiaceae family.

Health Powers: Acts as a diuretic; eases seasonal allergies.

Daily Dose: Cook into couscous and quinoa, which you can store and eat with leftovers.

Fennel

Seed of the Foeniculum plant in the aromatic Apiaceae family.

Health Powers: Calms bowel distress; supports milk production in nursing mothers; combats water retention.

Daily Dose: Add to canned minestrones and vegetable soups.

Oregano

Leaf of the Origanum plant in the mint family.

Health Powers: Loosens mucus; helps treat respiratory illnesses; and calms indigestion.

Daily Dose: Use in any tomato-based foods, like marinara sauces, pizza and soups.

Thyme

Leaf of the Thymus plant in the mint family.

Health Powers: Relaxes the muscle tissue of the gastrointestinal tract; stimulates immune system.

Daily Dose: Toss into any meat-based dishes.

Turmeric

Root of the Circuma plant in the ginger family.

Health Powers: Reduces inflammation (joints, airways); detoxifies the liver.

Daily Dose: Mix in with oil-and-vinegar-based salad dressings.

Raw Blueberry Avocado Ice Cream

I thought with summer here we could all use a good ice cream recipe.  Don't let the avocado scare you its creamy texture and rich taste make for a great ice cream. This recipe is great because it requires no cooking and only a blender to make the ice cream.  It's very simple and quick so you can spend your time having fun!  Enjoy the recipe and make it a great summer!

 

Raw Blueberry Avocado Ice Cream

soft serve style ice cream from the blender

Ingredients:

1 pint frozen blueberries
half an avocado
1 teaspoon vanilla extract
1 tablespoon honey or agave nectar
1/4 cup water, or as much needed to get things moving in the blender

(milk or soy milk may be substituted to make it creamier)

Preparation:

Put everything in the blender until smooth

Freeze for about an hour or until desired firmness

Servings: 2

Approximate Calories per serving:

Made with water 215

Made with whole milk 235

Made with soy milk 230

5 Easy Weight Loss Tips

Exercise Is Essential For Healthy Weight Loss
You should strive for five 30 minute sessions per week to maintain long term weight loss.

Keep A Food Diary
A food diary can provide a large amount of self-awareness. It can identify emotions and behaviors that trigger overeating and foster greater awareness of portion sizes.

Focus On Being Healthy .. Not On Being Thin
Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier. You should eat to give your body the nutrients it needs for optimal health.

Make Sure Portion Sizes Are Appropriate
With the advent of "super-size" meals and increasingly huge portions at restaurants, our concept of normal serving sizes is a distant memory. Be mindful of the amounts of food you consume.


Eat Slowly
It takes the brain 20 minutes to start signaling feelings of fullness. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy

Women's Strength Training Myths

I was putting together a flyer for work and thought this would be some good information to share...
The following are 10 Myths about Women and Strength Training.
Strength Training is very important to a womans health.
It doesn't have to be lifting weights.. you can do pushup, lunges, power yoga etc.

Women's Weight Training Myth #1


Weight training makes you bulky
Women do not, and cannot, naturally produce as much testosterone as men. Testosterone is one of the main hormones responsible for increasing muscle size. Women who conduct weight training get the firm and fit cellulite-free looking body that you see in most fitness/figure shows these days.

Women's Weight Training Myth #2

Exercise increases your chest size
Sorry girls. Women’s breasts are composed mostly of fatty tissue. Therefore, it is impossible to increase breast size through weight training. You can however, strengthen and firm the underlying chest muscles which helps to perk up the breasts.

Women's Weight Training Myth #3

Weight training makes you stiff and musclebound
If you perform all exercises through their full range of motion, flexibility will increase.  Most women do not have enough of the proper hormones to get get musclebound.

Women's Weight Training Myth #4

If you stop weight training your muscles turn into fat
Muscle and fat are two totally different types of tissue. What happens many times is that when people decide to go off their weight training programs they start losing muscle due to inactivity (use it or lose it) and they also usually drop the diet as well. Therefore bad eating habits combined with the fact that their metabolism is lower due to inactivity, and lower degrees of muscle mass, give the impression that the subject’s muscle is being turned into fat while in reality what is happening is that muscle is being lost and fat is being accumulated.

Women's Weight Training Myth #5

Weight training turns fat into muscle
The way a body transformation occurs is by gaining muscle through weight training and losing fat through aerobic exercise and diet simultaneously. Again, muscle and fat are very different types of tissue. We cannot turn one into the other.

Women's Weight Training Myth #6

As long as you exercise you can eat anything that you want
Our individual metabolism determines how many calories we burn at rest and while we exercise. If we eat more calories than we burn on a consistent basis, our bodies will accumulate these extra calories as fat regardless of the amount of exercise that we do.

Women's Weight Training Myth #7

Women only need to do cardio and if they decide to lift weights, they should be very light
First of all, if you only did cardio then muscle and fat would be burned for fuel. One needs to do weights in order to get the muscle building machine going and thus prevent any loss of muscle tissue. Women that only concentrate on cardio will have a very hard time achieving the look that they want. As far as the lifting of very light weights, this is just more nonsense. Muscle responds to resistance and if the resistance is too light, then there will be no reason for the body to change.

Women's Weight Training Myth #8

In order to see results, you need to work every muscle individually
You actually get a better workout (as in faster results in less time) by performing compound moves. Think squats, lunges, dips, push-ups. you get double the bang for Another benefit of compound moves is that they mimic activities you're likely to perform in everyday life. This greatly reduces the chance you'll pull a muscle performing simple tasks.

Women's Weight Training Myth #9

For maximum definition, the more repetitions of each exercise, the better
You have to lift a challenging weight to see a change in the muscle. Low-weight workouts build endurance, which is important, especially if you participate in a sport, but in order to make real changes in the shape of the muscle heavier weights are needed.

Women's Weight Training Myth #10

I’m too old to start weight training
It’s NEVER to late to start weight training. Studies have shown strength improvements and numerous other benefits from weight training are possible at any age, even in subjects well into their 70s and 80s. In fact, a recent study, published in the

Journal of the American Medical Association, found that post-menopausal women can reduce their body fat, increase muscle mass, build up their bones, and improve their balance by lifting moderately heavy weights on a regular basis. Biologically, the women were about 20 years younger then they were at the start of the yearlong study.

Here are a few other benefits you may want to consider

You Will Reduce Your Risk of Diabetes.

You Will Fight Heart Disease.

You will improve your cholesterol profile & blood pressure.

You Will Be Able to Fight Back Pain and Arthritis.

You’ll be a Stronger Woman Physically and Mentally.

This video is a great example of strength training that uses no equipment.

Enjoy!

Have You Ever Wanted To Learn How To Use An AB Wheel?

Well, here's your chance!
My latest youtube video demonstrates how to use the ab wheel properly.
Using the ab wheel is a great way to tighten up the core and strengthen your mid section.
This will help flatten your stomach and support your lower back.
Be sure to check with your Dr before starting any exercise program.


you can check out more of my videos at: http://www.youtube.com/user/lrtx
I also offer personal training world wide through Skype Video Chat.
Read more about Skype Workouts at http://www.lesromack.com/

Raw Converts

I never set out to convert anyone to raw foodism.. it just kinda happened.

This week at work, a simple stretching demonstration turned into an impromtu seminar on raw food and its benefits. Now 4 of the members at my gym and one of my co workers all want to start doing raw food!
I think it's great but I have to admit I am a little freaked out by how quickly they decided they were going to do it... freaked out AND impressed by them.
One of the girls told me today that she was going completely raw on Monday!

Since I started my new job I have been increasing my raw foods gradually by eating only raw at work (for the most part). At first no one said anything then they asked if I was on a diet, then it was "are you still doing that fruit thing?", now they it's " are you gonna eat that banana?... do you mind if I borrow an orange?... wow! that watermelon looks good.. can I have a bite?"

It's funny how things work out ..

Blizzards of 2010

I am sitting here in my living room watching the snow..again.
We already have about 3 feet of snow on the ground and are expecting about 1 foot more tonight.
I don't know that I have ever seen this much snow at one time....even when I lived in Denver!

I decided that since I am probably not going back to work until at Tuesday I should try a few days of the 80 10 10 raw food diet.
For those of you who unfamiliar, the 80-10-10 diet ( also known as 811) is a raw vegan diet comprised of 80% sweet fruit, 10% protein and 10% fat.
Proteins come mainly from greens, fat from the fruit and greens and from a limited amount of raw nuts and seeds.
The program was devised by Dr Douglas Graham.
You can find more information on his website http://foodnsport.com/

I think as a long term way of eating it is not for me, but in the short term I would like to try it and see what happens.
I like the idea of a very simple diet, but I am a foodie so it won't last.
I am not going anywhere for a few days so I will turn up the heater, turn on the sun lamps and pretend I am on vacation in the Caribbean.
Tonight at the grocery store I got quite a few looks as I stocked up.
Everyone else was going crazy buying bread, milk and lots of toilet paper ( don't get me started on the toilet paper thing!)... I was stocking up on watermelons, cantelope, and bananas.
We will see how it goes.
I have included a few pics from my walk home ..
enjoy!