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My Blog

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Obesity & Youth

Posted on September 7, 2019 at 7:53 PM Comments comments (32)
I have recently witnessed an alarming increase in obesity among the youth in our country today.

As I tell parents when they consult me about weight loss and healthier living:  you are responsible for what your children eat.   Your children do not do the grocery shopping nor are they capable of making good healthy eating choices.

If all of the foods in your home are high in fats and calories; your children will gain weight at an alarming rate.  On the contrary; if all of the foods in your home are healthy - including snacks; I promise your children will not starve, but they will realize  what is available is very edible.

Program your children to make healthier eating choices, just as you have programmed them to make unhealthy eating choices.  If it is there - they will eat it.

Obesity is not always a choice.  There are often medical issues involved, such as diabetes or high blood pressure.  Get your children tested to ensure that there is not an underlying medical issue.

Stopping in for fast food take out every day on your way home from work is simply an excuse.  Fast food is no longer fast; but convenient.

Take the time to prepare meals for the entire family.  Get the family involved and help them to understand the benefits of healthier eating.

It is very easy to hand your children money and allow them to purchase their own meals on the run.  And, of course; a child will rarely choose healthy eating.

Fast is; if you children are not taught how to make healthier choices; they will find themselves with a larger number of health issues and injuries.

We need to not only take control of our own health but the health of the youth in our lives.  Keep them healthy, strong and safe.

Healthier eating choices are not difficult, but they are  essential.

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Depression & Anxiety: It's Effect On Relationships and Overall Well-being

Posted on June 26, 2018 at 1:50 PM Comments comments (20)
Depression and anxiety play a major role in how we feel about ourselves and others.  But, it doesn't have to control your life.

When depression and anxiety kick in, your desire to do even the smallest things becomes a major issue.  We tend to fall back on work, our fitness goals, our diet and exercise but most importantly it plays havoc on personal relationships.

Both conditions can be so severe that medication is required which can also have side-effects.  The #1 issue with both of these conditions is; you fail yourself first!

Others will not know what is going on unless you tell them, which is not going to happen most of the time. When we feel down, depressed, or anxious; we tend to withdraw.  We avoid leaving our homes or other places of comfort.  Your daily routine changes drastically.  We cry, we laugh, we sleep and we don't take care of ourselves.

I have found that struggling with PTSD; which causes depression and anxiety; the best thing to do is change your surroundings.  No, I'm not talking about moving from your bed to your couch; I am talking about getting up and completely moving away from where you are at that moment.  Go outside; take a walk; go shopping; go for a bicycle ride; go to the gym - even invite a friend out to lunch.  Remove yourself from the place where you are depressed or anxious at that moment. 

Oftentimes, writing in a journal and actually seeing the issues in your own writing will help you to better understand what you are dealing with at that moment.  Write a letter to yourself; the person you once were; or your future self.  The hardest thing to do is discuss what is bothering you with another person, not because we don't trust the person; but because on some level we feel week; or that others may judge us for what we are dealing with.  Remember:  it is a reality for you and does not have to be understood by anyone else.  A good friend, family member, or co-worker will not try to offer advice on how to change anything; but to be there for you unconditionally.

Finally how it can destroy your personal relationships.  Most importantly your spouse or significant other.

A relationship requires 100% from both involved.  Divorce is 50-50!  Communication and respect for each other is critical.  You don't have to express specific details pertaining to what you are dealing with, but you must let them know that you are in a form of crisis at that moment.  Your spouse or significant other can then make sure you are ok; to check on you occasionally; to ask if you need anything; and to be a shoulder when you need it.

The cause of your depression and anxiety is not always the biggest concern.  The concern is that you are taking care of yourself!  Just as you are there for others, allow them to be there for you.  Trust those who love you.  Express your concerns to them.  Communicate with them.  The love you have for each other will remain strong when you express yourself freely.

My mom (that wise woman; who never got enough credit); told me; mijo, whatever happens in your relationship never go to bed mad!  I never really understood what that meant.  I recently realized what that truly means.  In a relationship, many things cause frustration, many things aren't understood, many things feel like tearing the relationship apart.  But, how you react to those things is what proves your love for each other.  If you can say you are sorry, and truly mean it.  If you can embrace after an argument.  If you can say "I love you unconditionally", every night before you go to bed.  That is when you will know the depth of your spouse or significant other.

Depression and anxiety are no joke!  Express yourself.  Take care of yourself.  Love yourself!


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Fads vs. Reality

Posted on March 8, 2016 at 2:19 PM Comments comments (11)
Fad is defined as a temporary fashion, notion, manner of conduct, etc., especially one followed enthusiastically by a group.

Unfortunately there are many fads in the fitness world.  People will hold on to an idea that they can't stay in shape or achieve the body they want without the use of certain products.  They will spend hundreds and thousands per week because they believe everything that these products claim.  Their minds become addicted to the idea of these products.

Reality is; no one needs a pantry full of expensive products.  These products do not give you motivation in the gym, nor do they give you smart shopping tips when you are purchasing your groceries or preparing your meals.

The dedication and determination to succeed in your fitness goals is entirely mental. 

Your mind can convince you of anything.  The manufacturers of these products know what they are doing to draw you in by using key words that are instantly appealing to your mind.

"New & Improved", "Appetite Control", "Mental Focus", "Energy", "Weight Loss", "Look Younger", these are all catch phrases that are designed to draw you in. And, to encourage you to open your wallet.

You will never know the full extent of your potential until you challenge yourself.  Your mind will control your body.  Therefore, you must make a choice to change. 

There are thousands of weight loss, and healthcare products that offer the same benefits.  The mind naturally turns to the products that are most expensive; because the mind makes you believe that the more expensive the products is the better the results. 

If you read the nutrition label on these products you will see that the contents are remarkably similar.  But, the product labeling is what sets them apart.

Stay away from fads that offer unrealistic results.  If you can get to the gym because you believe that the products you are taking give you the energy and motivation to do so, you are already addicted.

Become addicted to healthy eating and exercise.  Gain the natural energy you need to get through your day. 

If you are using daily supplements for immune health, remember that it is important to cycle off of them from time to time to refresh your body.  And, it will jump-start the effectiveness of the supplements on the body.

As a general rule, remember if the items claims are unrealistic and too good to be true, it is a fad. 












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The Mind is a powerful tool; use it wisely!

Posted on January 22, 2015 at 8:33 PM Comments comments (9)
I have been hearing more and more lately the phrases; "I don't have any motivation"; "I can't make it to the gym"; "I can't"; "I don't"; "I won't"!

One very important thing to remember is:  the mind will quit ten times faster than your body will.  Simply translated - make yourself believe what you want to accomplish.

If you convince yourself that you can't lift heavy because you need a spotter, you will never try.  If you convince yourself that you have to lift heavy to see changes, you will injury yourself.

Many people will not go to the gym because of the way they look or because they are not in good enough shape and don't want to be embarrassed.  They prefer to workout at home for these reasons, but reality is they won't!

Get out of your comfort zone.  Change your environment when you workout.  Give yourself simple and achievable goals.  You will be more dedicated to a routine if you are paying a gym membership.  Once you arrive at the gym you will at least attempt a workout even if it is a simple cardio routine. 

Fuel your mind by fueling your body. 

Don't measure yourself by how other perceive you.  Don't feel embarrassed because you are not at the same level as others.  You are getting in better shape for yourself, not to please anyone else.

Here in the US we are caught up on bigger is better.  You go to a fast food restaurant and you supersize your order because it doesn't cost that much more.  And, then you guilt yourself into eating it all so that it doesn't go to waste.

You go to a buffet style restaurant and the platters are large enough to feed an entire family; but you fill it with food anyway.

The truth is, you will be full without supersizing your orders.  You will be full if you use an 8" plate as opposed to a platter.

There's an old saying about a glass being half full or half empty, and how you see it determines optimism or pessimism.  It's neither!  The mind tells you that the glass is half full and you want more.  But, if that same about of liquid was in a smaller glass you would be content that the glass is completely full.  The amount of liquid is exactly the same.

You must change your way of thinking.  More is not always better.

Use your mind in your favor; instead of convincing yourself that you can't, you won't or you don't.  Start telling yourself  that you can, you will, and you must!

Instead of looking at health and wellness as something that you are afraid of; accept it as a challenge to become a better person.

Your mind is amazing!  Let it work to your advantage!
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Welcome to 2015

Posted on January 13, 2015 at 6:54 PM Comments comments (18)
     Another year is in full swing.  As I close another chapter in my life, I am excited for what 2015 has in store for me.  It is always encouraging to see the number of people in the gym at the beginning of the year.  I believe I have seen more people in the weight room than I have in the years past.  And, whether or not they stick with their new year's resolutions; the thought was there.  I truly believe that people are more aware of the need to become and stay fit. 

     This year brings me a lot of new hope.  This spring I will run my 5th and final Warrior Dash.  I will then begin training for either the Spartan Race or the Tough Mudder. 

     I have also begun my training for the Senior Olympics.  Even though I can not try out until age 50; I do not want to wait until then to begin my training.  I am really excited for that day to arrive.

     I am better and strong than I have ever been.  I am excited for what the new year has in store for me, and I would love to hear your successes as well.
    
     It always makes me smile to see how many hits I get on my website.

     If there is ever anything I can help anyone of you with; please don't hesitate to contact me!

     Have a terrific 2015!
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Summer's in full swing!

Posted on July 25, 2014 at 8:53 PM Comments comments (9)
Summer is in full swing and it is great to see so many out and moving!

There are many times when I am out with friends having dinner, or just out shopping and running errands that I notice the lack of human interaction.

For instance, I was recently at a restaurant having lunch alone when I noticed a group of  9 (obviously from the same company) come in to have lunch as well.  The entire time they were eating, there was no personal interaction.  The entire table were on their mobile phones.  They did not engage in any type of discussion until they were ready to leave.

My question is, what has happened to the days of enjoying the company of the people you are with?  

I am a "people watcher" by nature.  I enjoy watching how people interact with each other.  The problem is; there is little interaction anymore. 

I go to the gym and most of the people exercising using cardio equipment are on their phones, talking, texting or even playing games. 

I challenge everyone to put down your phone.  Walk away from it.  Enjoy a nice dinner and conversation with your family.  Watch, actually watch and enjoy your children's sporting events.  Get up, get out and move! 

There was a time when as a society we actively participated in each others life.  We didn't miss life events.  We didn't expect anyone to take photos and send them to us, because it is just like being there.  It is not the same.

Instead of watching life, become an active part of it.  Stay fit and stay active!
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Goal Setting Vs. Time Limits

Posted on July 13, 2013 at 11:41 PM Comments comments (7)
I hear and read constantly about how some people are putting time limits on their goals.  These goals are not just fitness oriented, but go along with their every day lives. 

I have one question for those who put time limits on their goals:  "If you do not reach your goal within the time limit you have placed on yourself, will you stop trying to reach it?" 

Stop placing restrictions on yourself and start achieving and reaching your goals. 

I teach a technique that mirrors a ladder.  The first step on the ladder is your first goal, and each consecutive step moving up the ladder are goals that will help you to reach the top of the ladder which is your ultimate goal.  Make your goals simple and realistic.  Do not place a time limit on reaching any of the goals.  The true realization of your goals will come when you can see them and you are actively taking steps to achieve them.  Everyone will take a step or two backward on occasion; but don't lose sight of the original goal.  There will always be challenges and the occasional plateau; but do not get discouraged.  Change things up on occasion and have fun.  This is your path; a path that was chosen by you.  Talk to others; get input on what you might be able to do to keep on track.  Stay focused and always find ways to stay motivated.  Motivation matters!

Things that will help you stay motivated are:
*avoid fad diets (you will find hundreds of "diets" that others will swear by, avoid the "quick fixes");
*avoid weight loss products that alter your diet;
*focus on a lifestyle change;
*incorporate a balanced diet with a regular exercise routine.

Staying focused and staying fit will keep you vibrant and agile. 

Get plenty of rest (sleep), avoid undue stress, and don't be afraid to cheat on your diet at least one day per week.  It is acceptable to reward yourself for hard work without over indulging.  Look forward to your cheat day; it is better to cheat once rather than giving in to daily cravings. 

Enjoy your fitness routine and bring a friend whenever you can.  Motivation is much easier if you have someone to share it with.

And, always remember MOTIVATION MATTERS!


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Summer is in the air!

Posted on May 6, 2013 at 6:15 PM Comments comments (20)
Spring is here and summer is just around the corner.  We have had some crazy weather the last month or so, but I am happy to see people out getting fresh air and exercise.  Don't let the wind or the rising temperatures stop you.  Fresh air and sunshine are not only for plant life.  Get outside and get plenty of natural Vitamin D.  However, be smart.  Make sure you are using Sunscreen to block out the harmful rays!  I hope to see you all on the streets this summer!
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Stop Being A Victim

Posted on October 26, 2012 at 8:11 PM Comments comments (8)
I was having a conversation with a mental health professional the other day and she was telling me a story about people who continually think of themselves as "victims". 

Even though you may have been a victim in the past; whether it be in an auto accident, theft, bullying, and more serious events such as sexual assault, death, or even PTSD (post-traumatic stress disorder).  These events and many others may have made you a victim once, but you do not have to remain the "victim".

These things that make us victims do not have to keep us there!  We must learn to accept the situation, and grow from them.  The most important thing is that we no longer have to be a victim.  Being subject to these types of crimes and events can make us stronger. 

Most importantly everyone who faces such ordeals must remember and continue to tell themselves "I am no longer a victim"! 

Fitness is one of the best ways to improve mental health.  It is a great way to improve over all health, and feel better about yourself.

If you have been a victim "once", remember you never have to be a victim again.
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Thanks!

Posted on October 26, 2012 at 7:57 PM Comments comments (31)
It has been some time since I have posted and I wanted to take a moment to thank all those who have visited my website!  I have had hits from various regions of the US.  I am shocked and overwhelmed to have such a large number of visitors from China and Canada.  Thank you for visiting and I hope you have found what you were looking for.  I hope you will continue to visit!

This year has been a whirlwind for me and my clients.  The year picked up after the holidays and then quickly came to a stop with summer.  Although I understand the need to take a break on occasion, you must remember to stay motivated and continue to keep your sights on your fitness goals. 

The economy has picked up in West Texas and so has the motivation.  I have chosen to try Inasnity and am now on my third round!  It has been great for me and those who have kept up with it.  A friend and I are considered doing Asylum after one more round of Insanity.  I am anxious and excited to try this.

The holidays are soon approaching and I want everyone to remember the importance of staying focused during this time.  It is a difficult time for fitness and mental health.  Make smart choices.  I do not recommend that anyone deprive themselves of the joys of the holiday season; however I do recommend that you limit yourself on your cheat days and above all "enjoy" this wonderful time of year.
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