Archive for June, 2009

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SUPPLEMENTS…WHAT A CONFUSING MESS!

Monday, June 29th, 2009

Everywhere we turn, there is a “magic pill”…supplement or vitamin that promises if you take it, you will receive the benefit of that particular product. For strong, healthy hair, take this! For better eyesight, take this! For your memory, skin, nails, internal organs, take this! The market offers a supplement for every part of our body. We spend lots of money and wait for the results. Do we see results and are they true? Or are they just in our minds?

I have tried many different products and to be honest, do I see true results? I don’t think I do. I have tried so many different products for my hair, promising to grow my hair and make it shiny and strong. Do I find a difference? I really don’t think so. I have been born with weak, fragile hair, and nothing I take makes a difference. So, what I have decided is the best for me is to take a good quality vitamin and mineral package and try and keep my diet as clean as possible. I know that the vitamins do work for me because if I do not take them, I bruise very easily.

It is very easy to be drawn into the promises of a product, especially when we see we have a need. But just to take a pill and expect miracles is putting our hope and money into products that honestly cannot guarantee their results. Then we run into the problem that some of these products are pulled off the market when someone has experienced side effects and even death. We all hear the commercials on T.V. about how great the drug is they are offering, how it will change the way you feel, and then the list goes on and on about possible side effects. There was a new one I saw the other day. It was some kind of mascara or something that will make your eyelashes grow in two months. But when you listened to the side effects, my gosh! Who is their right mind would use such a product?

As a personal trainer and someone just like you, my suggestions are simple. Take a good quality vitamin, and eat a healthy diet with lots of water and exercise. Steer away from the things you know are not good for you. Keep it simple and natural. You will save in your pocket book!

Laurie Jones offering in home personal training

Lauriesimplyfit.com

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GRUMPY BLOBS!!

Friday, June 26th, 2009

GRUMPY BLOBS!!

Daily we move our bodies in many ways.  Examples are walking to the car, doing house work, moving around where we work.  This is what you would call the needed daily moves that we do not even think about.  Even if we sat all day in a chair watching TV, you would still have to get up to use the bathroom and get something to eat.  These movements are just to exist, and we need more to keep ourselves strong. It is extremely important that you keep your body moving with planned exercise, exercise that you purposely do. 

Keeping yourself fit and strong can be simple or intense, according to your own personal goals.  Simple exercise can be walking a mile or so, swimming a few laps, mild bicycling, ect.  Intense exercise is miles of running, swimming, biking, and hard weight lifting.  Simple exercise will aid you in keeping yourself loosened up and will help in weight maintenance if you are not taking in extra calories.  Intense exercise will cause you to build your muscles stronger and will cause you to lose weight (unless you go home and pound down a box of cookies!) 

We are all growing older.  When we are young, we are active playing, going to school, and hanging with our friends.  As we grow older, sometimes we work so much that our days are filled to the top of the hour with things that have to be done, or at least we think they have to be done. At this point, we stop exercising our bodies and move into the “simply existing” exercises.  We start becoming weaker, and the fat moves in.  It’s like we start to turn into one big walking blob.  At this point we usually do not feel good, start visiting the doctor more often, get put on medication, and it’s a down ward spiral from there.  We are constantly stressed over life, our emotions are up and down, depression sets in, and we think “Is this how I’m going to be for the rest of my life?”  We become short with the people we love, impatient with ourselves, and the people around us think we are grumps.  We have become grumpy blobs!!

Plan a simple exercise routine, and change your diet to healthy foods.  With in one month you will see a change in yourself.  Mentally, emotionally and physically you will feel much better, and seeing the results is what will keep you motivated.    

Just like everything in life, keeping yourself fit and strong is a choice.  Weigh it out…exercise to become stronger, or inactivity to become weaker. 

The body will follow the mind.  Take control and make the good choice.

 

Laurie Jones

Offering in home personal training/nutritional guidance

Lauriesimplyfit.com

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OUT OF CONTROL HUNGER

Friday, June 26th, 2009

OUT OF CONTROL HUNGER

Our stomach has the amazing ability to stretch and to shrink.  If you are trying to lose weight you must shrink your stomach.   You are going to have to reduce your portions.  Yes, this is a drag, but that’s the way it is.  We are all eating WAY TO MUCH FOOD!!! (Or drinking too much calories) Calories are used for energy, so unless you are putting out energy you cannot justify the amount of food you are consuming.  Energy is used by our bodies for all functions to keep us alive, plus all work and play done by your muscles.  Therefore, if you are not putting out much energy to move your body, you are going to gain weight. Many of the jobs that we must do are not requiring the use of our bodies.  Our minds are keeping sharp, but our muscle is turning to flab.   We are in bed for hours.  We get up, get ready, eat even if we are not hungry, get in the car, arrive at work, and then sit behind a desk or whatever we do that does not require much movement.  Or even if your job does require physical labor, many of you are still finding yourselves getting fat.  The reason for that again is simple.  You are taking in more calories than you are burning.  We have grown up with the traditional “3 meals a day” teaching.   How many of you eat just because it is “time” to eat?  I have people ask me if I eat breakfast.  I tell them I listen to my body.  What I mean by that is this…If I’m hungry I eat, if I’m not, I don’t.  And this is where shrinking your stomach comes in.  But even before you tackle the job of stomach shrinking, you are going to have to tackle your will.  You are going to have to use your will power and discipline.  Well, that’s a whole different article, so we will stick to “stomach shrinking” for now.

  How do we shrink our ever growing appetite?  It’s going to be uncomfortable, but food quantity must be reduced.  However you choose to do this is your choice, but it must be done.  You can choose simple will power, or you can use appetite suppressors. (ABSOLUTLEY CHECK WITH YOUR DOCTOR!!   WE ARE ALL DIFFERENT AND OUR BODIES RESPOND DIFFERENTLY!! )  Yes, you heard me right…diet pills.  I do advocate weight loss the healthy way, but sometimes we all need a little help.  The drug stores offer over the counter products, or with a prescription you can get a powerful suppressor.  The key in using these products is to set your mind to losing weight, use them, and then get off of them.  Or using them every other day, or two days.  You do not want to use them for a crutch, only a tool.  They will help you take the edge off of hunger which is the biggest defeating power to reaching your goal.  In a few days to a week if you have cut your portions down, you will start feeling full with smaller amounts of food.  Now you are on your way to dropping weight.

 

Laurie Jones

Offering in home personal and group training

Lauriesimplyfit.com

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Age? What does that have to do with it?

Monday, June 22nd, 2009

Some of my clients who are 50+ in age seem to be concerned that it has become “too late” for them to get back into shape.  Nonsense!  If you’re still moving and breathing, you still have muscle.  It is never too late to get into shape and get your muscles back in working order. 

  Exercise is stress that causes your body to become stronger.  If you decide to start a walking routine, your body will have to sit up and take notice.  After being a little sore maybe for a day or two, when you repeat the act, your body will be ready for the next time out.  This is called adaptation. ..Survival.  Your muscles have been stressed and must get prepared in case it happens again (and it better happen again!  There is nothing worse than exercising one day, getting sore, and never doing it again!)  It is not the age of our body, but condition, and the condition can be changed.  The way to condition your body is to use it.  Age has absolutely nothing to do with regaining strength.

 Other great benefits of exercise are the difference you will find in mind and emotions.  According to science, when exercising, the body releases what they call “endorphins”.  Endorphins give you a “well being” feeling.  I am not a doctor, but I can personally testify this is true!  Depression can rest on any of us at anytime.  There is something about exercise that actually minimizes or completely eliminates this aliment.  Remember this.  Your body will follow your mind.  When you determine in your mind to do this, your body will follow.  It is never too late; you are never too old to start making a positive change in your body. 

Laurie Jones, offering in home Personal Fitness Trainer. 

WEBSITE:  lauriesimplyfit.com

E-MAIL: simplyfit@cncnet.com

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THE BATTLE OF PLATEAU

Friday, June 19th, 2009

No matter how much you exercise and eat right, at some point you will get stuck. At first you are making great progress, but then after weeks of discipline and hard work the gains you were making came to a dead stop! 

This is called “plateau”.  Plateaus are a natural function of the body as it has adjusted to the exercise and calories you are taking in.  The good news is your efforts have paid off.  The bad news is the weight has stopped dropping off.  Your natural thought is to work harder.  “But wait you say!  Work harder than you already have been?  Is there no end to this?  How can I possibly work harder than I have been?  Is there no end to this constant watching my weight and exercising?”  Well, no, there is no end if you want to keep yourself in shape and healthy…but instead of working harder, I say let’s work smarter. 

There is a way to battle plateau.  You simply shake things up a bit.  You switch up your dieting and you shake up your exercise.  It is our nature to get into a rut.  You may eat the same old things and do the same exercise routine over and over.  Your body has become accustomed to this routine and has adjusted quite nicely.  No, you will not pick up weight, but you will also not make any gains. 

So, here are my suggestions that have proven to work.  For exercise routines, I would suggest cross training.  An example would be a 30 minutes work-out on the upper body with bands or weights.  Then a 30 minute fast walks or run.  The next day would be a 30 minute lower body work out and then 30 minutes of a different kind of cardio work.  The next day I would use Plyometrics training (examples: jumps; quick squats; gentle leaps, jumping jacks) and back to upper body with bands and weights.  These are just examples of constant change-ups in your routine.  If you are a walker, go out on your regular walk and then run for 1 minute.  Back to your walk for 3 minutes, and then run for 1.5 minutes.  Constantly changing causes your body to never know what’s coming next, thus avoiding plateau. 

On dieting.  If you know the calories you are taking in, change them up by dropping a few hundred calories one day, then adding back your calories the next.  This way you are reducing calories a few days a week, but not constantly every day.  There are many fun tricks to keep you in top shape and avoid boredom!  Train with me!  It truly is fun!

Laurie Jones

Offering in home personal training and nutrition guidance

For more information, please visit my web site at laurisimplyfit.com

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Observing Kitty!!!

Tuesday, June 16th, 2009

My cat’s name is kitty.  I have never seen a cat’s personality like mine.  I am not that familiar with cats, but isn’t it kind of different if your cat changes personalities 3 times?  My cat has…like she became a totally different cat.  Oh well, that’s beside the point, but she inspired this article.    

Kitty gets dry food and can food.  Ofcourse, she loves the can food the best.  Well, I ran out of her favorite can food (and kitty will tell you that yes I did indeed run out for weeks and weeks and weeks and….) so all she had to eat on was the dry stuff, which by the way, isn’t cheep, so I’m sure, for a cat, it is appealing.

However appealing I believe the dry cat food to be, kitty ate normally and kept in good shape.   But when I put her favorite food in front of her, canned food, mixed with her dry food, Kitty could not seem to get enough.  She would eat and eat, then stop, then go back for more, then stop, then go back for more.  Her taste buds had taken over her stomach, and she over indulged by returning time and time again to her bowl.  And, since I now have stocked up on her favorite canned food and mix it with her dry food, Kitty has defiantly put on a few pounds. 

What happened to my Kitty is what happens to us.  Or rather, what is happening to us we are passing on to our animals and our kids.  Everyone is overeating.  A lot of us have fat dogs, fat cats, fat kids, and fat bodies simply because we are eating too much and not getting near enough exercise.  It is dangerous, and it makes all of us, animals included, feel sluggish and lazy.  Food was made for energy out put, and ofcourse to enjoy.  The Lord would not have made eating so enjoyable if it were not meant to be enjoyed.  However, there are a lot of pleasurable things that when over indulged in becomes hurtful. 

Simply start little by little, cutting your portions, your kids and your animals.  Watch what you ad to your meals when you are cooking and see what you could do to cut the fat.  When out running around to practices and work and school, bring snacks with you for you and your family so that you can avoid the fast food places.  And, STOP eating when you feel full!  Even if you are still a little hungry, drink a big glass of water.  Your stomach will soon adjust and shrink.  Soon you will start seeing the results and feeling better which should motivate you to continue. 

 

Laurie Jones

Offering in home personal fitness training

Lauriesimplyfit.com

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Cellulite

Thursday, June 11th, 2009

Cellulite!  The dreaded “cottage cheese” dimpling stuff that attaches itself to the back of our legs that most of us women struggle with…every woman’s nightmare.  I think this is what makes us wear long pants when it’s hot out more than thinking our legs look fat.  I have observed cellulite in all kinds of women, and women without.   Most young girls do not have it unless they are extremely over weight.  However, older women who are not over weight can have it.  In fact, I have seen very thin women have it, and overweight women who do not have it. Cellulite does not discriminate.  It’s an equal opportunity fat that appears on active women as well as sedentary women.   Do I have it?  Yes, I do.  However, I do not have it to the extent that the ladies in my family do.  Why do I not have it as bad?  I believe because of exercise and diet. 

So, what does research says about cellulite?  They say it is strands of fibrous tissues that connect the skin to deeper tissue and separate compartments that contain fat cells.  (Huh)?  When fat cells increase, the compartments bulge, creating that dimply effect. 

The cellulite seems to collect mostly on our rears and the back of our legs.  I think it collects there because that is where we seem to store excess fat.  So my thinking is if we work these muscles hard, the muscle will grow and fill out the skin, thus smoothing the dimpling effect.  Hey, that’s a much better thought than running out and buying those miracle cure creams that promise to rid our thighs and rears of cellulite!  And, let’s be honest.  How many of us HAVE gone out and bought the stuff?  There is no crème that is going to get rid of our cellulite! 

So, what is the best answer to this problem?  We need to remember what causes fat in the first place.  We get fat by taking in too many calories.  Then our highly efficient body nicely stores the extra fat here and there all over us, but especially behind us (thank you very much!) The best solution, in my opinion is eating right and exercise.  Focus on resistance training (weights, bands) to build stronger muscles underneath the fat to help smooth out the area.  Do your best then let it go.  Be happy with yourself and when it’s hot, wear shorts!  We are our own worst critic and judge ourselves harsher than others do.  Honestly, what really matters?  Smooth legs or a happy face and smile?

 

Laurie Jones

Personal Fitness Trainer

Web page and contact info: lauriesimplyfit.com

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Feel Full And Skinny!!

Tuesday, June 9th, 2009

I have never been able to feel lean and thin while being full at the same time.  I believe I have finally found the answer!!  Since I have been eating mainly (not exclusively) fresh fruits and veggies, throwing in protein shakes, I feel full and great!  Internally, things are moving at a much higher pace (you get the drift) and, just the knowledge of how I am feeding my body makes me feel good.

Weight has always been a struggle for me since I was a kid.  I just loved food and to eat!  The first thing I wanted to know in the morning was “what’s for dinner?” Even though my tummy was full, my taste buds wanted more, more, more!  And, as a child I did not have self control.   I finally lost the weight with diet and exercise at age 19, but, that’s another story.  I am now 50 years old and have kept the weight off, but admittedly, with a lot of struggle.

This new way of eating has changed the struggle.  Now I know what some of you are thinking…. “There is no way I’m going to give up all of my favorites and start eating mainly fruits and vegetables”.  That’s fine.  I’m just sharing with you what is working with me.  Plus, you do not have to give up all of your favorite foods. 

This is how it works.  If you start little by little incorporating more natural foods, you will start craving the better foods.  High salt, sugar, processed foods are addictive.  We become accustomed to those highly stimulating foods and eventually, quickly, nothing taste good unless it is full of junk and artificially flavored.  This is our body we are talking about.  How you feed it, fuel it.  I drive a Corvette.  Can you imagine if I put cheap fuel in it (though, when the prices were so high I was compromising with middle grade!).  How much more our bodies?  As I said, processed foods are highly addictive.  By changing the addiction with clean foods, you can break the habit.  Experiment on yourself.  Try and give it one week.  Daily make small changes, every consecutive day making a bigger change from the last. Then see how you feel at the end of 7 days.  My bet is you will feel much better and think to yourself “that wasn’t as hard as I thought it would be!”  Feel free to e-mail me with help with foods and recipes.

Laurie Jones offering in home personal fitness training

Web: lauriesimplyfit.com

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Better choices=sticking habits

Tuesday, June 9th, 2009

The better choices we make, the stronger we get.  This applies to all areas of life.  But since this is a fitness column, of course I will be writing about the choices we make in health.  Let’s take for example it is Monday morning, and the day before you had put it in your schedule to work out on Monday.  But, unexpected things have happened.  Maybe you ran out of gas, or was caught on the phone too long, or whatever.  Maybe you are feeling depressed over an uncontrollable issue.  Something always seems to happen.  Now the thought and temptation comes in to skip your workout.   This is where you have a choice.  You can choose:

#1.  Skip the gym.  Later you might feel funky about that, with all these “failure” thoughts plaguing you.  Or:

#2.  You can go.  You really don’t want to, but you choose to go anyway.  Later on you WILL feel good about yourself for two reasons.  First that you worked off calories and worked your body.  But second (and this is what really counts), that you followed through with your commitment by an act of your will. 

It is so tempting, at least for the moment, to take the easy way out and skip your workout.     It is so tempting, at least for the moment, to slide off a great nutritional program that you have been doing so well at and down the ½ pound cheese burger and fries.  The problem is not doing it here and there.  The problem you have to watch is that it does not happen over and over.  It is so easy to be going strong, and the slightest bump in the road can send us going the other direction! If we do not watch it, the slightest bump turns into another bump, then another.   Pretty soon you’re on a rocky road saying “What the heck happened?  I was doing so well! I’m all beat up again!”

The longer we make good choices and stay on track, the more the habit takes hold of our hearts.  We can become so strong in a good habit that in time, it will be difficult to slide backwards.  However, when you do slide back,(and you will) get back up right away and choose the best choices again.  In this way, you can guarantee yourself results, not only in how you look and feel, but how you see yourself in finishing what you determined you would accomplish. 

Laurie Jones offering in home personal training

Lauriesimplyfit.com

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VERY FAT MAN

Saturday, June 6th, 2009

Sometimes I get e-mails from people crying out for help.  Since this person is “anonymous”, I thought it would be safe to share.  He wrote:

 Hello,

I am a very very fat man who loves to work out and sun bathe in my Speedo.  I’m so fat that if I were to fall and break my leg gravy would spill out.  I’m afraid to jump up in the air because I think I might get stuck.  When I sit around the house, I actually sit “AROUND” the house, I tried to weigh myself the other day and the scale said “to be continued” what does this mean, another scale said “no livestock”?  I’m so big, sometimes I notice people jog around me for exercise.  One time I wore a yellow rain coat and people thought I was a taxi.
I really don’t know why I’m fat because I don’t eat bad food.  Everything I eat is good, I mean real good.  For example today for breakfast I ate a sausage and cheese omelet (8 eggs), hash browns (2 pounds), 6 sausage link boxes and a diet Pepsi.  Lunch I had 2 big Mac’s large fries and a diet Pepsi.  This stuff is good!  So I don’t know why I’m soo large, the food doesn’t look as bad as my Speedo does.  Do you think I should get rid of my Speedo?  My wife and my kids also resemble a family of blue whales.  The other day I had a semi-attractive fatty hit on me, but I was so tired from eating lunch I didn’t have the energy to chase after her; this is not good.  This email actually took me two days because I had to take breaks form typing.

 

Upon further investigation, I have come to the conclusion that it is my son who wrote this to me!  I tried to steer him right as a child!  I packed carrot and celery sticks in his lunch, honest!  When we would drive my McDonalds, I would always say “Son, never ever go there.”  But, obviously, he did not listen and look at the dilemma he is in now! 

Since I could not stop laughing, and with his permission I thought I would pass it on to my readers that today, you too could have a good laugh! 

Laurie Jones

Personal fitness training

Web Address: lauriesimplyfit.com

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