As you have probably heard me say before: Exercise is only half of the equation to maintaining a healthy body weight.  You need to have a good nutrition plan. 

Water

Not only does water help you feel full and keep you from getting the munchies, water helps you get rid of toxins in your body.  Studies have shown that you need to drink about half of your body weight in ounces.  So, if you are 150 lbs, you need to drink about 75 ounces of water per day.  If water does not taste good to you, then try adding a slice of lime or lemon.  Keep a 32 ounce water bottle with you so that you can sip on water throughout the day. 

 Small, Frequent Meals

I know, I know.  It sounds crazy.  In order to lose weight, you eat more often!!!  First, stop thinking that you have to starve in order to lose weight.  This is a myth that has been perpetuated by society and the media.  Actually, if you do not eat on a regular basis (I am talking to the non-breakfast eaters and the 'oh I forgot about lunch crowd'), you are making your body go into starvation mode.  The next time you eat, your body is going to store the food as fat.  The infrequent eating will also cause your glycemic index to fluctuate and your blood sugar to spike which could lead to Type II Diabetes.  Your metabolism will also slow down which is never a good way to burn calories. 

Plan to eat a sensible (i.e. portion control) breakfast, lunch and dinner with a snack between each meal.  A good snack is an apple, walnuts, almonds, avocado wedges, cucumber slices, carrots or yogurt.  Not only will you feel full and not craving candy bars and soda, you will be properly fueling your body.  You will be more effective in the gym and your metabolism will be chewing through the calories.

Randy

http://www.bringfitnessback.com

To Judge Is Human

From our parents and friends to the media, we are taught what is considered "normal" in terms of appearances, behavior, wealth and possessions.  If you fall outside of this "normal", well you are "different" and subject to judgement by everyone.  You do not wear the right clothes, you do not raise your kids right, you eat dinner too late, you do not mow your yard often enough, you drive too fast, you drive too slow, you work too much, you don't work enough.  Sound familiar???   

To some people, being the exception is cool.  To others, the mere thought of not fitting in and being judged can trigger depression and anxiety.  To have people always questioning why you are the way that you are or why you act the way that you do is exhausting.  Why can't people just accept others regardless of how "non-normal" they may be?  Who made up this "normal" anyway?

So, let's clear the air of negativity:  Decide WHAT IS BEST FOR YOU and live YOUR LIFE according to YOUR STANDARDS.

Of course, the only way you are going to rise above the negativity of others judging you all of the time, is for you to SET GOALS and GET PURPOSE DRIVEN.  If you know where you are going, no one else can bring you down.  No one...seriously...you will have the control over your life and its direction. 

If being overweight or obese, is part of YOUR PLAN and it is YOUR CHOICE to weigh more than what your doctor recommends, IT IS OKAY.  Just like smoking and doing drugs, being overweight has serious ramifications to your health and lonegevity.  But, if you do not care about these ramifications (i.e. stroke, diabetes, joint problems, high blood pressure...just to name a few), then you have made a personal choice and have set your own standards. 

I am tired of hearing about how people are discriminated against because they are not following the norm.  Everyone just needs to chill out and accept people for who they are and what they offer and not how they look or talk.

Record numbers of people are so stressed out about how they look that they are actually getting sick with depression and anxiety. I have seen some articles that say, "If you are overweight/obese, then you are going to pay more for health insurance and life insurance...etc."  I have seen other articles that say, "You will be more successful in life and business if you are in shape."  These statements, regardless if they are true or false, do nothing but make people question themselves and their self-worth. 

Making people feel bad about themselves and how they look, is not a good way to promote fitness and proper nutrition. 

The motivation to get fit and healthy has to come from within you.  If you want to change your fitness lifestyle, then set a goal to lose weight, build muscle and eat more healthy food.  It really is that simple.  Do what is best for you.  Do not let others bully you.  You will be more successful with your goals if you wrote them yourself. 

If you need help losing weight or determining how many calories you need to consume, send me an email randy.wadley@bringfitnessback.com. 

Have a GREAT day, 

Randy

http://www.bringfitnessback.com

Round Rock Boot Camp, Exercise Round Rock, Personal Training Round Rock

If you don't already know about my friend, Fiber, then it is time for you to get acquainted.  There are two types of fiber: Soluble and Insoluble.  Soluble partially dissolves in water.  Insoluble does not dissolve in water.  Okay...so what does that mean?

Soluble Fiber

This type of fiber dissolves into a gel that helps reduce the absorption of cholesterol and minimizes blood sugar spikes after meals.

Insoluble Fiber

This type of fiber helps us stay "regular" and gives us that nice full feeling after eating.

Why is fiber good? 

1. Eating food that is high in fiber keeps you feeling full longer which keeps you from wanting to eat more than you really need.  When you are losing weight, getting those cravings under control is very important. 
2. Keeps you regular (kind of a touchy subject with some....but important to note nonetheless).
3. Studies have shown that it can reduce your risk of colon cancer.
4. Studies have shown that it can reduce your risk of Type II Diabetes.
5. Studies have shown that it can lower your bad cholesterol while increasing/not effecting your good cholesterol.

The amount of fiber grams recommended is based on the amount of calories consumed. For each 1000 calories consumed, it is advised that you consume 15 grams of fiber.  The average American consumes 15 grams of fiber a day....and we know that these same "Average Americans" are eating way more than 1000 calories.

There has been an influx of fiber supplements on the market in recent years.  While they do allow you to meet your fiber needs more easily than choosing fiber rich foods, there has not been enough research to definitively say that fiber from supplements is just as good as fiber from food.  So, I am going to suggest gettng your fiber from food than from supplements.

Here are some places to find Fiber

• Brown Rice
• Carrots
• Tomatoes
• Celery
• Cucumbers
• Lettuce
• Avocadoes
• Apples
• Plums
• Mangos
• Strawberries
• Fiber One Cereal Bars (love these....Oats and Chocolate are my favorite)
• Beans
• Oatmeal

If you are on a 2000 calorie a day plan, you should be getting around 25-30 grams of fiber.  Please note that a dramatic introduction of fiber into your diet will cause intestinal disturbances and gas.  While I highly recommend that you are getting 25-30 grams of fiber, please introduce the fiber grams slowy and with plently of water.  Fiber needs water...and so does the rest of your body.  Take it slow and gradual and fiber will become your new best friend. 

Randy

http://www.bringfitnessback.com

References: 

http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/advocacy_adar2_0702_ENU_HTML.htm

http://www.webmd.com/diet/features/why-you-need-more-fiber

My wife and I have been blessed with the opportunity to have and raise three beautiful boys.  Hats off to my wife for doing all of the hard work that goes along with carrying, delivering and nursing three babies! Maybe she will read this and I will get bonus points...one needs all the bonus points he can get these days.

As a husband and father, I tried to be supportive as my wife underwent the process of bringing each child into the world.  One of her biggest concerns during and after pregnancy was hair loss.  After talking with many other women, I have found that this is a common topic for women in the post-baby world.  Women go through some crazy hormonal shifts during and after pregnancy.  Of course, all of these shifts in hormones are for a good cause (i.e. a cute little baby) but when your face is breaking out like a teenager, you are moody for no reason (or at least it feels like no reason to me) and your hair is falling out....you don't really want to hear about the "good cause"... you just want everything to go back to "normal." 

I have provided a checklist below to help guide you in addressing your post-baby hair issues:

1. Touch base with your doctor!  Always, Always, Always.  If you feel like something may be amiss with your body, go to your doctor. 
2. Get your thyroid levels checked.  Look for hyper and hypo thyroid. 
3. Get your vitamin D level checked.  Women who breastfeed tend to deplete their vitamin D levels.  If you have a low vitamin D level, your body cannot absorb calcium efficently.  If you cannot absorb calcium, well...you will have hair loss as well as set yourself up for osteoporsis later in life.
4. Get your mercury level checked.  High levels of mercury can lead to hair loss. 
5. Keep taking your prenatal vitamin.
6. Drink milk and eat yogurt.  Make sure you are consuming foods rich in vitamin D and calcium. 
7. Buy a shampoo that is free from Sodium Laurel Sulfates (SLS).  This chemical is found in almost all over the counter shampoos as well as Garage Floor Degreasers (I am not kidding).  Do a google search on SLS and you will see some pretty incredible stuff.  My wife buys Jasons shampoo from Vitamin World.

I hope this helps!  If you have any other tips/suggestions about pre/post natal hair loss, please leave a comment and let us know. 

 Randy

www.bringfitnessback.com

Yes, you!  Don't turn around and try to find someone else that you think deserves the title of awesome more than you.  Too many people spend a good majority of their life feeling beat down.  They have been led to believe that they have no control over their life situation.  They feel that they are at the mercy of circumstance.  There is nothing they can do to change the outcome.  Whatever will be will be.  Ho hum...blah blah blah...

You are a success story in the making!  How do I know this?  You are reading a a post on a fitness blog. You are in the driver's seat of your health.  You are the boss.  You are not going to sit around and let life just "happen."  You are going to stand up, hold your head high and show the world how great of a person you are.

Make each day a new beginning.  I know this might sound a little old school...but...set some goals.  Don't set those crazy goals that you will never be able to reach.  Start out small and make a goal where you know you will succeed.  Experience the success that YOU created.  As you move on to making goals that might result in failure, remember that failure happens to everyone and is the best teacher. 

If you need some inspiration, read about the failures of the most famous people in the world: http://www.des.emory.edu/mfp/efficacynotgiveup.html.

Woody Allen: "I don't want to achieve immortality through my work. I want to achieve it through not dying. Eighty percent of success is showing up"

And this brings us full circle...you are awesome.  Take charge, set goals, show up and realize success. 

Feel free to write your goals in the comment sections.  You could help inspire others through your success.  My goal for tonight...get some sleep. 

Randy

www.bringfitnessback.com