Happiness, I have discovered, is nearly always a rebound from hard work.
— David Grayson
Archives for May 2010
Getting what you want.
When you know what you want and want it bad enough, you will find a way to get it.
-Jim Rohn
Denial is Dangerous: It’s Time to Get Real
Everywhere you look, someone is talking about weight loss and obesity: the newest weight loss product, the latest obesity epidemic statistic, miracle diets, fitness equipment, etc., etc., etc. It’s impossible for anyone to not know there is a weight problem in this country since it’s all we ever talk about it and 2/3 of adults are over weight themselves.
I had a new client come in the other day, with the goal to drop weight. We did his full assessment and he was is generally good health aside from being completely sedentary, but it’s safe to say he was over 100 pounds overweight. We did a few exercises to find out his fitness level and called it a day, with his homework being to go for a 30 minute walk. The next time he came in, he pulled me aside. He informed me that his knees were killing him. I told him that his knees were probably barking because he was overweight and it puts a lot of stress on the joints, but we would be careful during his session not to aggravate them.
He went up front to warm up on one of our cardio machines. After 5 minutes, I went out to grab him so we could begin, and he was gone. He left. Walked out without a word and drove home.
I was shocked, called him immediately, and he answered from his car, livid. He said he was insulted by my comments and had left, unable to work with someone who was so rude. I asked what I had said to offend him, honestly still confused, and he said I called him ‘overweight.’
Rude? Because I told him being overweight was doing damage to his body. Because I called a spade a spade. Because I did my job as a trainer and directly referenced his excess body fat and the negative effect it was having on his health.
I’m beginning to understand why doctors don’t talk with their overweight patients about diet and exercise.
People aren’t used to being talked to directly about the dangers of their weight. Big, abstract ideas of ‘overweight is unhealthy’, people are used to, but hearing it in reference to YOU somehow turns offensive.
Weight is a sensitive subject. Overweight people get judged and discriminated against every day, and it’s not fair. Being told you are overweight by a medical or fitness professional, however, isn’t a personal attack. It’s a fact, and it need to be addressed so it can be solved.
This denial is what is keeping America overweight. Joint pain, high blood pressure, diabetes, premature death: if you are overweight, these are very real risks for you. It’s time to get real. In order to make a change, you have to get real. That extra weight that is ensnaring your vital organs is dangerous. Don’t be offended by it, do something about it.
In Good Health,
Kelly Turner
Kelly Turner is an ACE Certified Personal Trainer and health and fitness writer from Seattle, WA. To contact Kelly with any questions, you email her at kellycturner@hotmail.com.
How Many Calories Do You Need-Part 2(The Harder Way)
O.K boys and girls break out your calculators. It’s time to dial in your calorie needs real real tight.
The Ballpark approach I gave you last week will get you started just fine. This is for the more analytical minded and those that just want their numbers every way possible. The no stone unturned philosophy.
THE HARRIS-BENEDICT FORMULA-This formula has only been used by one friend of mine. Mike was an Aerospace Engineer for Nasa before he became a Chiropractor.He’s 45 years old now and his bodyfat is around 5% so I think it’s working for him.
Use this formula for a very accurate estimate of your maintenance level if you know your body weight but not your body fat percentage. For fat loss, create a 20-30% deficit below maintenance.
Note: BMR = basal metabolic rate, which is the amount of energy you require for normal body functions at rest (does not include activity).
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) – (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) – (4.7 X age in years)
Example:
You are female
You are 30 yrs old
You are 5′ 6 ” tall (167.6 cm)
You weigh 120 lbs. (54.5 kilos)
Your BMR = 655 + 523 + 302 – 141 = 1339 calories/day
Now that you know your BMR, you can calculate your maintenance level, (also known as total daily energy expenditure or TDEE), by multiplying your BMR by your activity multiplier from the chart below
Activity Multiplier:
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job
Or 2X day training, i.e marathon, competition etc.)
Example:
Your BMR is 1339 calories per day
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1339 = 2075 calories/day
O.K.? got that? yeah me neither. But it’s good for those who stay up at night worrying about these things.
Last but not least THE KATCH-MCARDLE FORMULA-
Use this formula for a very accurate estimate of your maintenance level if you know your body fat percentage and lean body mass. For fat loss, create a 20-30% deficit below maintenance.
BMR (men and women) = 370 + (21.6 X lean mass in kg)
Example:
You are female
You weigh 120 lbs. (54.5 kilos)
Your body fat percentage is 20% (24 lbs. fat, 96 lbs. lean)
Your lean mass is 96 lbs. (43.6 kilos)
Your BMR = 370 + (21.6 X 43.6) = 1312 calories
To determine TDEE from BMR, you simply multiply BMR by the activity multiplier:
Your BMR is 1312
Your activity level is moderately active (working out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1312 = 2033 calories per day
I know,
“Dave, I don’t want to do algebra,I just want to look better naked!”
That’s cool too.
Use the ballpark method that I posted here How Many Calories-Cheat Sheet pt.1
The more tools you have in your bag. Like these. The more you can pull from to break plateus.
The fact is when you’re serious about losing bodyfat/weight, guessing and wishful thinking just isn’t going to cut it.
Write down your calories going in. Compare it against your needs. Then you can make adjustments. Don’t be intimidated by this. It’s just a tool you can use to get yourself looking and feeling better fast.
Dedicated to Your Success,
Dave
P.s. Got questions about how to Lose more Fat Faster? I’ve got answers. You and a friend are invited to The Be Hot For Summer Rapid Results Nutrition Crash Course this Saturday-Alert! Nutrition Crash Course is ON!
Call Sean at the Office 817.656.0801 to reserve your seats.
Success is….
Success is neither magical nor mysterious. Success is the natural consequence of consistently applying basic fundamentals.
-Jim Rohn
The DNA of all Diets
Clients come in and talk to me about their dieting history and it stresses them. I can see the stress on their faces when they’re recounting the diets they’ve gone through. Some diets working some not. To them what works what doesn’t and why. And one of the most stressful factors is not knowing
If you remember one thing only from this: For you to lose any significant weight/bodyfat(not dehydration) under any circumstances at any time you will be in a calorie deficit. For a period of time you will take in fewer calories than you burn through out the day.
Now lets get to “diets” that get you into that deficit.
Google comes up with 5,400,000 results for “weight loss diet”. Now I’m confused.
Here’s the deal-There is no BEST weight loss diet. No right diet. No way no how nada zip. Wish there was because I would have found it by now. You’d be eating it and my face would be carved into Mount Rushmore.
Dieting isn’t new either. Look in the back of old magazines and you’ll see them listed along with pills, lotions and potions. When you look at the dieting and trends long enough you start to predict whats coming next They come in cycles High follows low and back again. For example High fat diets tend to follow low-fat-diet crazes.
Just like Coke comes in different sizes and packages. Old diets comeback repackaged. Different name, different box or book cover-same diet.
When you turn the marketing volume down. You can put every one of them into one of 3 categories.
1.Food Sorting or Combining diets: Basic idea is that certain foods or combination’s of foods are bad. These have been around a long time think Kosher food laws that people swear by for weight loss.
2.“More” diets: “High” anything diets fall into this category. This type of diet encourages excessive intake of a specific macronutrient either fat, protein, or carbohydrates. High protein diets are the mainstay here.
3. “Less” diets: These are diets that contain the word “low”. Like the Low Salt Diet. This includes starvation and super low calorie diets.
And that’s pretty much it. Bariatric Surgery isn’t a “diet” so don’t email me.
So what make a diet a diet.
What’s The Factor that is at the heart of every “diet”? In essence the DNA of a diet?
There is a common thread that across the span of diet.
The DNA or Success Factor is planning. -every diet no matter the name, delivery system, calorie count etc. Every one of them requires planning. Every diet known to man requires some type of planning to execute it successfully. You are forced to, in some way, stop and think about what you’re eating and make conscious yes or no decisions. Will this food thing I’m putting in my mouth move me towards or away from my goal?
And when the smoke is cleared and you see there’s no big mystery to diets. You aren’t intimidated by them. They’re the bully who’s a bed wetter. The intimidation factor keeps you in place. So now you know.
There’s no “secret” to diets. 3 categories one common bond amongst them all.
That’s why I’ve always started with journaling for clients. In the beginning it’s not the foods that are written down or the frequency or anything else. It’s the fact that you have to stop and think about what you’re doing.
I encourage clients to not wait until the end of the day to write it down. That’s like filling out an accident report-after the fact and there’s nothing but wreckage. The writing down what you’re taking in kicks in that internal dialogue. “This is what I’m eating now at 8am for breakfast-where am I going for lunch?and I’m going to need a piece of fruit at 10am I better put that in my bag.” That’s the planning and it starts there.
Keep that in mind. Don’t be fooled. You don’t have time for games or confusion or marketing smoke and mirrors. You want and need to get the weight off as fast as possible with as little confusion as possible. And get it done.
Dedicated to Your Success,
Dave
P.S. Still confused? You don’t have to be. You and a friend are invited to the Be Hot for Summer Rapid Results Nutrition Crash course this weekend. Call Sean at 817.656.0801 to reserve your seats.
KFC and Breast Cancer
You may have seen the recent KFC commercials for their pink buckets to benefit Susan G. Komen For the Cure. In their “Buckets for the Cure” campaign, KFC will donate 50 cents for each pink bucket of chicken sold.
Who can get down on raising money for breast cancer research? Not me, and I won’t even try.
But when I first heard of the pairing, I did give pause, and I wasn’t the only one. Fried chicken to beat cancer. After a little more research into the fast food chain’s campaign, I became even more wary, and you should be, too.
Komen is announcing the partnership on its website, proclaiming “KFC and Susan G. Komen for the Cure are teaming up [to] spread educational messaging via a major national campaign which will reach thousands of communities served by nearly 5,000 KFC restaurants.”
Just what is the educational messaging? I wonder if they will discuss the importance of a healthy diet and maintaining a healthy weight to prevent diseases, like cancer itself? Will they mention the National Cancer Institute’s findings of “an increased risk of developing colorectal, pancreatic, and breast cancer is associated with high intakes of well-done, fried or barbecued meats”?
KFC recently released their infamous Double Down Sandwhich made of two slices of cheese and two slices of bacon sandwhiched between 2 fried chicken patties. This ‘sandwich’ weighs in at 540 calories, has 32 grams of artery clogging fat and an astounding 1380 mg of sodium. The rest of their menu isn’t much better, which is hardly suprising when their claim to fame is fried chicken.
KFC is going to keep on selling their chicken just like they have for years, so tossing a bit of their profits from their regular chicken-loving consumers to benefit the leading breast cancer charity is a positive thing, no doubt. It would be ABSURD to expect that they could actually stop selling fried chicken for a period of time and offer healthier choices to buy, of which, they would donate a portion of the proceeds to Susan G. Komen. That would be absurd, right?
We can’t change KFC’s marketting strategies, but we can vote with our wallets. KFC knows that people who buy their fried chicken will continue to do so, and are hoping that non-regualr consumers will be enticed to buy their cancer risk raising chicken with the warm feeling of donating to a good cause.
You are smarter than that. You can donate to breast cancer research, but don’t do it while sacrificing your health.
Donate directly to Susan G. Komen for The Cure by clicking here.
In Good Health,
Kelly Turner
Kelly Turner is an ACE Certified Personal Trainer and health and fitness writer from Seattle, WA. To contact Kelly with any questions, you email her at kellycturner@hotmail.com.
Pain is Temporary-Glory is Forever
“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”
-Lance Armstrong
ALERT! Rapid Results (Be Hot for Summer!) Nutrition Crash Course is ON!
DISCOVER the ULTIMATE BODY TRANSFORMATION SECRET for FREE!
(and it’s not what you think)
FREE SEMINAR MAY 22nd. Fort Worth-Founders Activity Center- 11:30am
Hurst/Colleyville –The Body Firm Studio- 2 pm
The Rapid Results Nutrition Crash Course . One hour full of the hardest hitting fat melting strategies, tactics, tips, and tricks!
Diets Fail. And it’s not you. It’s them. And the 3 Big Reasons are.
#1 Diets are CONFUSING- one book says no carbs, another says no fats, the next says protein is bad. Aren’t you dreaming of the day you can walk into a grocery store and not be terrified or torture yourself with guilt, no matter what you eat?
#2 Diets are CHALLENGING- just like you I can’t possibly keep up with all the “breakthrough” diets that rain in from the sky each-and-every-day.
#3 Diets are CONSUMING-being consumed with food is affecting your mood and self-worth. And life is way too short to be downright depressed because you ate some some garlic toast for lunch!
In less than an hour you’ll discover:
–How to fire up your metabolism with 3 simple secrets(the weight-loss industry doesn’t want you to know)
–Why eating less and exercising more is a recipe for disaster(yo-yo dieting comes from this)
–The Top Twelve WORST foods you should never eat.
-The Top Twelve Best foods you can eat all the time
–Why this one group of foods will never be stored as body fat(also how to take maximum advantage of negative calorie foods)
–Why counting total grams of fat is an antiquated weight-loss technique( and what works better instead)
–How to boost your energy levels higher than you ever thought possible – almost instantly (you’ll feel the difference the very next day)
–the Single most important thing you must do before you even set foot in a gym or start any fat loss program ….(it’s more important than any diet, training routine, supplement, or drug known to mankind!)
I know you hate having your time wasted as much as I do.
I guarantee not to waste your time. This is no bait and switch. You will walk away from this talk. With not just what to do. But how to put it into play and maximize your results.
Want to attend? Call Jennifer at the office 817-320-3845. She’ll reserve your seats for you.
El Scorcho Cuatro Hot Dark and Sweaty!
Oh! Hell Yes! It’s almost time for El Scorcho Cuatro!
A little taste of last years party-
El Scorcho Tres from Ryan Valdez on Vimeo.
What is El Scorcho you ask? Well its a small intimate affair, very civilized you know, of about 500 runners. Who against their better judgment and sound medical advice. Celebrate their freedom to to run around a 3.1 mile loop in Trinity park in the heat of July beginning at midnight for many many hours.
Full disclosure- I’ve ran this beast the last 3 years. And to Race Organizer Ryan Valdez’s credit he’s never closed the finish line before my slow butt got across.
Due to last months Mexico adventure the 50k is out for me. But I’m a sponsor and I’m going to do the Tango with La Scorchita. She’s my girl this year.
I’ll be running. God help me. Am I good runner you ask? No way! I started running 5 years ago. After an emergency appendectomy kept me out of the weight room for 5 months. I realized I was really really bad at running. Tracy said watching me run was like a seeing a car accident in slow motion. It was so awful, she wanted to look away but couldn’t!
Why do I do it if I’m not good at it? Because I’m not good at it! That’s why i do it! If I just stick with what I’m good at. I won’t be doing much of anything. Ever. And neither will you.
Lori Roth the client you see in my Afterburn videos will be running. She’s normal, the more she trains the smoother/better she runs. She lapped me mercilessly last year. How many times? I don’t know I was hallucinating after the first 3 hours. I asked her. She told me she lost count. I think she was trying to spare my feelings.
I’m calling every one of you runners out. You can’t hide. I see you! It’s go time!
So anyway there are less than 50 spots left to this best event of the summer! You need to go here for complete info. and to reserve your spot. –
Everything You Need for El Scorcho is Right Here!
I hope you see this as the challenge/party it is. We always have a good time and Ryan, Jason and the Fort Worth Running Company have donated over $10,000 to charity so far. Get your head together and take me up on this.
Talk to you later.
Dedicated to Your Success,
Dave