Well I don’t know about you but this summer was the fastest one of my life. I confess – the high heat kept me in the air conditioned gym on the treadmill more than on the streets with those die hard runners. Sometimes it kept me in an air conditioned bar. I confess – I ate a lot of pizza this summer. And now thanks to my boyfriend and my training colleague, I have developed a taste for “real beer”. And that real beer comes with a much higher calorie count than my Mich Ultra. But as I always say, permanent health and weight loss must be a way of life. You can’t over restrict yourself, because you’ll eventually give in and possibly give up. You can’t be too easy on yourself, because then you’ll always have some sort of excuse and never hold yourself accountable. It took a while but I have found the ever so important balance of work and play. Gym and pizza.

So I may have taken a blogging vacation but it looks like a lot of people have taken a summer hiatus from their usual healthy habits. I get it! Summer means BBQs, beer, trips, ice cream, relaxation. Who wants to hit the gym to work out when it’s gorgeous out? Who wants to be the only one at the BBQ eating a salad? Who wants to skip happy hour to run? And who cares if I eat that third hot dog?…I’ll just burn it off tomorrow!

As some of you may know, I have concluded the last two summers with a 20k road race in New Haven. This year’s race was beautiful. Over 6000 runners. Great weather. Much better than last year where I swore my feet were literally going to fall off my body from the 8th mile on. Anyway, a 20k is just under 12.5 miles and it took me about 2 hours to finish this year. Now this may seem like sooo much exercise and even I first thought I must have burned like 2000 calories running like this. Well, that really isn’t the case for someone my size, running at my pace. As much as I wish it was more, I only burn about 80 calories a mile. So after my two hours of nonstop running, I only really burned 992 calories. That’s like an Oreo McFlurry and a small fries. Or a few glasses of wine. 3 glasses of good beer. Or half of a Cold Stone milkshake.

So the point of all this is to get all you folks who think it’s so easy to “burn it off” at some later moment in time some perspective on just how much burning actually has to take place. Does anyone really ever have a spare 2 hours in a given day? Do most normal people want to run to work? Probably not. And to make matters worse, most people grossly overestimate how many calories they burn. The calorie burn on cardio machines is up to 30% off. And most people grossly underestimate how many calories they consume. Yes a glass of wine is about 110 calories, but when your glass is a pint glass that number no longer applies…

The moral of the story is to think BEFORE you consume.

Yes metabolism is more complex than just “eat a bagel = run 3 miles”. Lean body mass, work out intensity, and genetics all contribute to that magical number of calories that determines how much we can eat and still lose weight and how much we can eat to not gain weight. But that simple mantra “calories in, calories out” is for the most part very true.

So what we need to do is rethink the CALORIES IN part. Instead of trying to “do an hour and a half on the elliptical”, how about you just don’t eat that piece of cake?

Of course we need to enjoy our lives! Otherwise why the hell are we trying to get healthy and live longer? It’s about that balance. I found it. I can help you find it too!

Contact me with any questions!
Time to get back on track
Keep up the good work!

So big guy Michael has lost the largest percentage of his body weight and was crowned this seasons biggest loser. Michael started at 526 pounds and then dropped over 50% of that, down to 262. Ok I am not trying to take away from Michael’s amazing accomplishment. He inspired millions and looks great (minus the sparkling skull belt). So not to downplay his success, this is where it gets a little sketchy to me…

1. Maybe they should base the winner on something like BMI or body fat percentage bc in my opinion, yes Michael lost the highest percentage of his own body weight, but can you honestly say he is in better shape than Daris or even Sam? In order for anyone else to win, they would need to lose more than half of their starting weight. So obviously if you are 500 pounds to start with losing half of that still puts you at a normal weight. And depending on your height, you can lose 50% of your weight and still be overweight! If you are an average size male who weighed in at 275, which is overweight, you would need to drop down to 137 pounds to take the win. Do you see where I am going with this? It almost seems like only the hugest people to start have a real shot at winning…I think the women who won did so bc they can be literally be a lower weight, like 120-130 pounds, without being underweight or losing lean muscle mass. If a man and a women both weighed in at 275 pounds, it’s a lot easier for a woman to safely be 137 pounds than a man of a similar height…it just seems like a flawed system…

So future contestants, don’t fall for the tears, vote the big guy off first.

2. The whole at home, $100,000 winner, kinda feels a little BS to me too…
Until Tuesday night, Koli was up for the $250k and if America just liked him a little more than Daris, he would have beaten Michael, since he lost over 53% of his original weight. That aside, is it really fair for him to win the at home prize, since he was technically at the ranch as long as the final 3…It almost seems like they should just have a 1st and 2nd place prize right?

3. Lastly, Shay – if Subway offered me a grand for every pound I lost, I would have worked my butt off to lose as much as possible. 56 pounds is great but as Michael showed us, you can lose even more. Oh and I would insist that someone other than pain-in-my-ass Jared hand me my check

So in conclusion, all of the contestants gain a life changing experience, healthy eating and fitness habits, sometimes a romantic connection, and of course years of healthy living added to their lives. So in that regard, they are all winners I just feel like some people end up getting a little shafted when it comes to taking home the cash.

Just my thoughts!

Congrats to all the participants! May you live healthy for life. Don’t be part of the majority – keep working to keep the weight off!

So Daris (or “Curly Headed Orange Kid” as I like to call him) from Biggest Loser totally smoked my fastest 5k and said something during the episode that stuck with me. He said “just do a little more than you think you can”. This is basically the message I try to convey to my clients and remind myself of on a daily basis. It’s about pushing yourself beyond your personal limits. It’s about truly getting stronger. That very last rep of your workout should not be easy. That is where you need to dig deep and push. That final .1 of a 5k should be the hardest you can run. I certainly have a wide range of clients. But every one of them can benefit from “just doing a little bit more”.

It’s a peeve of mine to see people wasting their time in the gym. Whether it’s bad form, tiny weights, or a 1.5 mph walk on the treadmill reading a book and texting, it drives me crazy. I am not saying everyone should always leave a trail of blood, sweat, and tears on their way out the gym. What I am saying that there is always a little bit more ass to kick.

I have clients who feel comfortable jogging on the tread at 4.5. So I put them on the tread at 4.5. A few minutes later, I increase their speed. More likely than not, if they were alone at the gym, they would jog at that steady 4.5 the whole workout. A few moments later I bump it up again, then again. All of a sudden, they are sprinting at 8.5 mph. The treadmill comes to a stop, they get off and feel totally accomplished, like they really needed to push harder and they did!

Ladies you can do “real” pushups. You can even do clap push ups! Guys, you can get a ripped stomach and run a sub 7 minute mile, you just have to train a little bit harder. Right at that point where most people quit is where you need to keep going! That is the place you find greatness.

So basically people, whether it’s your trusty trainer , your best friend, the dude on the treadmill next to you, or Curly Headed Orange Kid, find something that will inspire you to push a little further, dig a little deeper, and do a little more.

Keep up the good work my friends!
xxoo
JL

Bottom line:
You can eat healthy and for weight loss.
Just because you bought it at Whole Foods does not make it low calorie.
Package design is just that. The truth lies in the ingredients. Shop smarter and you will lose weight the healthy way!

Email me with any questions about healthy eating or tips for a better shopping trip!

Keep up the good work!

xo JL

The exact styles.

The promise:
From the Skechers website: Designed to improve your life by changing the way you walk, Shape-ups feature a unique soft kinetic wedge insert and dynamic rolling bottom to simulate walking on soft sand. With the comfort of Shape-ups, you will feel your heel sink to the ground as you step, roll forward as your weight shifts to its center, and push off with your toes. This movement will result in stronger leg, buttock, back and abdominal muscles as you stabilize your steps.

From the Reebok website: Easytone uses balance pods built into the shoes to create a natural instability, much like walking on a sandy beach, that encourage toning in 3 key areas of the leg–your hamstrings, gluteus maximus, and calves. You’re always toning with Easytone–even when you’re standing.

Both claim to give the sensation of walking on the sand. It’s not really like a sandy beach, more like gravel in my opinion. I feel the “walking on the sand” thing a little more with the Sketchers. The balance pods do not feel like sand because there really isn’t a cushioning sensation.

The price: both are about the same. About $100-$125

The style: Reeboks win hands down in my opinion. I do like that the Sketchers have a little platform action to them which gives me a well needed inch to my height. But the Maryjane style Shape-Ups I have sport a pretty orthopedic look. The Reeboks actually look like regular sneakers.

Comfort: while both are pretty comfortable, the Shape-Ups are cushionier so they are a little more comfortable in my opinion. I think I could probably wear the Shape-Ups for 10 hours and they would still be comfy. The Reeboks feel a lot like a standard pair of sneakers.

Bottom line: Neither one of these shoes are going to replace exercise. Although more muscles are activated using this sort of footwear technology, you are still going to have to eat right and work out for dramatic results. It’s arguable that the main reason people see so much of an improvement is an overall increase in walking around. The sneakers may just inspire people to be more active. So the increased activity level might be the main reason people are tightening up.

I can definitely feel a difference wearing the Easytones and the Shape-Ups over my regular sneakers. My calves, hamstrings, and butt feel like they are working a little harder. After my first shopping trip wearing the Reeboks, my calves were a little sore the next day. The only thing that changed was the shoes on my feet. So I definitely felt it.

Because I am really active and train my legs pretty hard sometimes, the effect may be a little less dramatic for me.

In general, you aren’t going to morph cellulite into sleek, slender muscles just by changing your shoes. But you will feel a major difference between your regular sneakers and the toning ones. With time, these shoes really might deliver on their promises.

I encourage almost any behavior that gets people off of their asses! I really think that new sneakers, whether toning ones or regular trainers, will help motivate you to get moving. So hit up a sporting goods store and then hit the pavement!

Weight gain and weight loss truly are emotional issues but sometimes I think it’s totally blown out of proportion for entertainment’s sake. In general, I support anything that gets someone off the couch. But I also think that sometimes motivation from outside sources is fleeting. Someone will watch the show, relate to a contestant’s story, cry a little bit, maybe start a diet, maybe take a walk on the treadmill. But the fact of the matter remains that most people will not stick with it. They will give up and stay fat. Statistics and just a look at the people around you prove time and again that something isn’t working and people’s plans are failing. People don’t realize the lifestyle change that comes with permanent weight loss and how psychologically ready you have to be to change everything you know. I tell my clients this as well: If you are flipping through a magazine and see an ad for some sort of diet pill or detox and find it compelling, you are not ready to really commit to losing weight. Somewhere in your brain you are still looking for a quick fix or a solution outside yourself. What really needs to happen is true inspiration from within and the commitment to work hard and never stop. There is a quote by Abraham Hicks that I believe says it best:

“Inspiration comes forth from within. It’s what the light burning within you is about, as opposed to motivation, which is doing it because if you don’t do it, there will be negative repercussions. Motivation is making myself do something that I don’t really want to do. Inspiration is having the clear picture of what I am wanting — and letting Universal forces come into play to get the outcome.”

So people, sometimes motivation from shows like the Biggest Loser, a wise quotation, a shocking medical exam, will come and go. You will feel ready to change for a while and then continue to smoke, drink, and overeat until the next fleeting motivational moment comes and passes. What you need to do is be inspired. Draw inspiration and strength from within yourself. When your weight loss journey is fueled by inspiration, your commitment to yourself has more value.

As always, I am here to help you find your own inspiration!

What do you think of the Biggest Loser?
View This Poll

I think the most important part of exercise is proper form. And to achieve proper form you must have an understanding of what muscles are supposed to be working in certain exercises. I have seen many folks doing what they think is a tricep exercise while never actually activating the tricep muscle. I have seen people do “push ups” without ever bending their arms. I have seen bicep curls that are really working the front of the shoulders. Basically, it’s a huge mess. People think they are doing something great for themselves and then ultimately end up disappointed or hurt. So what can you do to ensure your success?

Obviously, I believe that hiring a trainer is one of the best ways to get the results you seek! Great trainers know how to structure workouts to prevent and correct injury, tone and tighten the right spots, and efficiently achieve your fitness and athletic goals. I would advise anyone who joins a gym, to at least get an intro session with a well qualified trainer. A trainer can show you proper form and explain where you are supposed to feel the exercise. But if for whatever reason you want to go it alone, here are some tips about basic muscle actions and how to exercise the right way!

Without getting too scientific, every muscle or group of muscles performs a certain action. Muscles cause joints to move certain ways and knowing what action a certain muscle is supposed to perform will help you achieve the best form, and therefore the best results from you workouts.

Ok so I am going to stick to the exercises I most often see done incorrectly.

1. The tricep kickback. The main action of the triceps are to extend the elbow, or basically straighten the arm. The triceps are at the back of the arm so that is where you should feel this exercise. In order to achieve the proper form, you must have your upper arm at least parallel to the ground before you straighten the arm. Going past 90 degrees at the elbow joint, or not keeping the upper arm high enough, will activate your biceps. Hence you will be working the wrong muscles.

2. Seated row. The thing to remember with the row is that is it a back exercise not an arm exercise. In a seated cable row, the arms are being used secondarily but the back is the main muscle being worked. The best way to get the best results it to make sure you are pulling the handles back far enough, keeping the shoulders down and back. Think of leading the motion with your elbows and having the hands follow instead of tugging with the hands and arms.

3. The push up. The push up is probably my favorite exercise which is probably why I have become such a form stickler about them. There so many push up variations that emphasize different muscles. The basic push up is a great exercise for the upper body while also keeping your core and lower body engaged to keep proper form. The main things to remember in this exercise are to lower the chest completely to the ground for maximum range of motion, to keep your back flat and your neck neutral. If any of these components are missing from your push up, your form and your results are going to be compromised. Dropping the head or sloping the back not only take away from the exercises effectiveness but also put you at great risk of injury. And now for my biggest push up peeve –> Never bending your elbows and basically raising and lowering your hips is not a push up! You aren’t impressing anyone with your strength and you look like you are humping the ground.

So people, there are some quick corrections and things to keep in mind for your next workout.

I am currently looking for a photographer and a new charger for our video camera. Expect a revamped website and blog in 2010!

But in the meantime if you try a new ab exercise and you are really feeling it in your quads, contact me and we can tweak your form and get some great results!

One piece of advice when it comes to snacking is to really look at those nutritional stats! Most people will look at the label and see calories, fat, protein, fiber etc. and never look at how many servings are in the box. Or how many cookies quantify a serving size. Sure a serving of Wheat Thins are 120 calories and 4.5g fat. Seems good enough. But a serving is a mere 13 crackers! If you eat half the box of crackers, you better quadruple the caloric intake. So if you like to eat and want your snacks to be satisfying, here are a couple of tips.

1. Find snacks that are low in calories but have serving sizes that are high in volume. Air popped popcorn and Pirates Booty are two snack foods that allow you to eat a few cups without going overboard with the calories.

2. Treat your snacks like mini meals and make them as nutritious as you would a real meal. Don’t automatically associate chips and cookies with the word snack. Keep those snacks nutritionally balanced! Protein, carb and healthy fat.

3. Read ALL of the nutritional info for a product. Not just the usual fat, calories, protein etc. but also the serving size and the ingredients. If the list of ingredients is a mile long and you can’t pronounce any of it, leave it on the shelf.

Contact me with any questions and I’ll post them to the blog.

Here are some tips to stay on track!

1. Set a goal! Staying on track is always easier when you have something to work toward. Try and see how many push ups you can do in 1 minute. Set a goal to double that number by the spring. Sign up for a 5k race in March. This will force you to train through the winter months to be ready.

2. Write down everything you eat! I suggest that people do this all the time but it’s even more important to track your food when you aren’t exercising as much. When your daily log starts to read “pizza, wings, garlic bread, ice cream” every day, you will realize you need to get back control of your diet and get your ass to the gym. Writing down your food intake helps you stay accountable for your consumption and track different patterns in your diet. It also provides an answer to that age old question, “where did those 5 pounds come from?”.

3. Find healthy alternatives for your favorite comfort foods! Many fitness and health magazines make suggestions like using spaghetti squash instead of pasta or drinking a white wine spritzer instead of a margarita. In my opinion these tips are useless. When I want pasta, I want pasta, not squash. And when I want some booze, I most certainly don’t want a spritzer! The key is moderation and making the healthiest choices you can. Trust me if you feel too deprived you will eventually succumb to your cravings with a serious vengeance. So eat squash when you are craving squash but don’t expect to throw sauce on it and have it taste like pasta! Instead, make this substitution. Try a whole grain pasta instead of white pasta. You’ll get more fiber and protein. And most importantly keep those portions in check!!! Only fill up a third of your plate with pasta. Fill the rest with a lean protein and a ton of veggies.

4. Work out! Keep going to the gym.  Sign up for a class if you need extra motivation.  And keep a gym bag and sneakers ready in the car so you can easily go right after work.  But don’t be married to the idea that the only place you can get in shape is the gym. If you are into winter sports, you can torch a ton of calories skiing and snowboarding. But if you are turned off by the snow, there are still a ton of things you can do to stay in shape and continue to build muscle. Work out at home when you can’t motivate to get to the gym. There are some great fitness dvds out there that require little to no equipment. You can get amazing results from working out at home using only your bodyweight for resistance. Or for the cheapest home gym option, go out and invest in some resistance bands. You can do bicep curls, shoulder raises, chest presses and flyes, back rows and squats with these bands. Throw in a few minutes of jumping jacks or running in place for cardio and you’ll be surprised with the kind of workout you can get.

5. Don’t do it alone! Find support from like minded friends (and awesome blogs).

So people, keep making improvements instead of making excuses!!!

You know you’re gonna eat that pumpkin pie this season, so make sure you earned it through your consistant hard work!

I am going to put some specific home workouts together for you guys but in the meantime if you have any questions, feel free to shoot me an email.