Fitness as a Way of Life

I Quit!

2010-03-16T09:10:00.000-07:00

Do you really know the difference between these two words? I mean, really know the difference? Because I didn't until roughly 3 months ago. Let me start by telling you that I have a business coach who helps me focus and achieve the goals that I set for myself and my business. Some people think that they don't need or wouldn't benefit from a coach but I for one know whole heartedly that she has helped me immensely. Besides, doesn't every great athlete have a coach? So why shouldn't every business owner or every person who sets goals have a coach? It just makes sense to have someone help you clarify and really figure out how to achieve your goals. Anyway, enough of that and on to the big message here.

Commitment Versus Trying
My coach and I touched on the subject of commitment versus trying a while back and in January the perfect opportunity was presented to test out my own ability to commit versus just try. I mentioned to her that I had toyed with the idea of abstaining from alcohol for a period of time. Now I most certainly don't have a problem with the substance, but I began to feel that even the occasional drink was not allowing me to perform to the best of my ability. It just wasn't getting me any closer to my goals. I told my coach that I had been thinking about not drinking for a while and she immediately challenged me to commit to that statement. So being the kind of person to not back down from a challenge, I did and haven't indulged in well over 2 months.

However, my story here is to illustrate that in order to really achieve your goals, whether they are weight loss related or abstaining from alcohol, you need to commit to them 100%. Instead of using a word like try, or saying I'll give it a shot, say I will and leave it at that. Changing the way you word something, if even in your own head, can make a world of difference. So, when you come into the studio over the next few days, tell me what your commitments are and we will work on them together.

Is It Nice or A Necessity?

2010-03-16T09:08:00.000-07:00

When it comes to dropping weight or reaching any goal, how necessary is it to have one person or a group of people who support your efforts? If you ask me or anyone who has achieved success in reaching his or her goals, I'm certain that you will be told that it's absolutely crucial to have support!

There are certainly times when I don't feel as upbeat or optimistic as I should and those are the times when my support system comes into play. A support system is comprised of the people who pick you up when you're not on the top of your game. So think of who your support system is and be sure and utilize them as they generally hold the key to reaching your next goal. When you voice your goals, you give them life and make them real.

My Top 5 Supporters
1) Parents
2) Business Partner
3) Clients
4) Siblings
5) Nash (My Dog) He's always happy to see me and greets me with a wagging tail.

Who are your top 5?

Healthy Or Sneaky?

2010-03-16T09:06:00.000-07:00

When it comes to the grocery store and what you need to be putting in your cart, it can become quite confusing. There are a ton of food products out there that make you think they are healthy when, in fact, they aren't at all. One marketing device in particular comes to mind when I think of the sneaky packaging - 100 Calorie Packs - that makes us think unhealthy foods are healthy. Cookies and crackers are still junk food that are full of processed carbs that assault the body. But people think since it's only 100 calories, it must be healthy. Now if you've moved from inhaling a whole bag of Cheetos in one sitting to a 100 calorie pack, you're going in the right direction. Just be sure you're not fooled into thinking that the food inside these expertly marketed packages is healthy. My suggestion would be to make your own 100 calorie packs of healthy foods like nuts or fruits/veggies by apportioning them into ziploc bags at the beginning of the week so they travel easy.

Quick Grocery Tip:

Now when it comes to traversing the grocery store aisles, I know a lot of you have probably already heard this from me, but be sure and shop the perimeter. The perimeter holds all the healthiest foods and best selections you need to eat right. Between fresh produce, lean cuts of protein, and dairy, you cannot go wrong. The deeper you delve into the middle of the store, the more processed, unhealthy foods you encounter. Now there are certainly exceptions to that rule, but for the most part, sticking to the perimeter works.

Dedicated Or Obsessed?

2010-03-16T09:03:00.000-07:00

The athletes that participate in the Olympics are absolutely incredible. They literally train for 6-8 hours a day. That is what it takes to be the best in the world. Now what do an Olympic athlete and someone looking to drop bodyfat or someone looking to get fit have in common? Dedication.

Plain and simple, you have to be dedicated to your goal. In fitness I see too many people who start out with guns blazing only to fizzle out after 2 weeks. Now if J.R. Celski, the speed skater I mentioned earlier, would have given up after his wreck 5 months ago, he never would have had the opportunity to stand on that Olympic platform. He may have been momentarily beaten, but it obviously didn't last long and his dedication paid off.

Whatever your fitness goals might be, realize that in the grand scheme of things 1 month or even 6 months is a pretty small period of time. So why do people expect to drop the 50 pounds they put on in the last 10 years in a much shorter period of time? Now I'm not saying it should take 10 years to drop 50 pounds, but everyone needs to realize that you've probably developed some pretty nasty habits in that time and it takes a while to change those habits.

So if your ultimate goal is 50 pounds, break that down into smaller, more manageable goals. Or simply set your goal to be one of staying with one exercise program for 6 months or one year and see where that takes you. I'm certain Celski didn't start rehab with the goal in mind to win the Bronze Medal. He probably just wanted to see if he could get himself healthy enough to compete again.

Believe In Yourself

2010-03-16T09:00:00.001-07:00

I am most definitely a big fan of the power of positive thinking. Not only is it essential for reaching your goals, but it is just as important in helping to reach your weight loss/fitness goals. It is sad how many people limit themselves or allow themselves to fail before they ever start something.

I see it all the time with weight loss clients. They have a negative and self defeating mindset: "There is no way I'll ever lose weight" or "There is no way I'll be able to get back to my pre baby weight". I can tell you from firsthand experience that when you say those words, you have already failed. Somewhere between child and adulthood we lose the ability to be able to dream and start putting self imposed limits on ourselves. Those limits tend to stick with you for quite sometime and can severely hamper your ability to reach your goals.

The people who succeed, and I mean really succeed at weight loss or any goal, truly believe they will succeed. So whatever your current goal is, I want you to take 10 seconds right after you finish reading this and visualize, I mean actually see in your mind you reaching that goal.

Here's to setting and reaching your goals in 2010!

"I am convinced life is 10% what happens to you and 90% how you react to it." Charles R Swindoll

Roller Derby Performance Workout

2010-02-09T14:03:00.000-08:00

This is a video I put together for my roller derby teammates. However, it is workout that anyone can perform with very little equipment. For each of the exercises involved perform around 2-3 sets of 10-15 repetitions. Also for anyone interested in the St Louis Gatekeepers check out www.stlgatekeepers.com We can always use extra bodies!

Losing Weight Is Easy!

2010-02-08T09:44:00.000-08:00

I've admitted my addiction of watching incredibly bad fitness infomercials to a few of you. Seriously, every time a fitness infomercial comes on I watch for just a few minutes and sometimes get sucked into the whole thing. Why, you ask? Simply because they are that good at convincing people to buy those products(most of which are junk). The people selling these are masters of marketing and advertising and have no interest in what it takes to get healthy.

Most of these infomercials simply tell you what you want to hear - that it's easy to lose weight and get fit. Or that you can spend 4 minutes every other day doing the hottest new aerobics workout and look like the HIRED MODEL teaching the class. Now wouldn't you think, that if it was that simple and all you had to do was buy that product or DVD, then we'd have a nation of beautiful bodies instead of fighting an epidemic of obesity.

In order to get realistic, sustainable results you have to work out a minimum of 3 times a week (more is better). For best results, you need to combine some sort of resistance or weight training with cardio. Now that you've got that part down, don't let that be a license to eat freely. You have to complement what you are doing in the gym with a good, healthy diet full of lean protein sources, healthy fats, and minimal processed carbohydrates.

So the take home here is you have to work hard in the gym and eat healthy in order to lose weight or get fit. You've more than likely heard the adage that if it sounds too good to be true, it probably is. That is more true in fitness than anything else. So don't let the fly-by-night claims influence you.

The HCG Diet and What You Need to Know about it!

2010-01-06T06:40:00.000-08:00

I've had too many questions as of late about the HCG diet to not address it. So I'll hit the high points of what HCG is, what the claims are and how it's supposed to work, its efficacy, associated risks, and some closing thoughts. Now as much as I'm not a fan of fad diets and things like this I'm certain people will still choose to try it and hopefully they can make a more informed decision.

HCG What Is It?

HCG is a hormone found in women during pregnancy. It is most prominent during the early stages of pregnancy when a women may not know she is pregnant. It was actually found by a physician in the 50's and much of the research I've found on it was done in the 70's.

What Is The Program? How Does It Work?

The program consists of weekly injections of the hormone accompanied by a 500 calorie diet for a period of approximately 12 weeks. You are expected to lose about a pound a day and are advised not to exercise since calories are so restricted.

The hormones function in the body during the early stages of pregnancy and allows the body to release fat for the baby in the event that the mother is unaware of pregnancy and not eating enough.

Does It Work?

From the research I've found supplementing a 500 calorie diet with the HCG injections is no more effective than a 500 calorie diet in and of itself. The only thing it seems to do is help reduce hunger pangs. So in short no it is not a miracle cure to lose weight.

Risks.

Their is an increased risk of pregnancy, blood clots, headaches, restlessness and depression.

Closing Thoughts.

When losing weight the most important thing is to change behaviors and the way you view food. The HCG diet like a lot of other diet programs doesn't address the real issues one needs to focus on in order to lose weight and maintain that weight loss. Another problem that I find with this particular program is when you go on a very low calorie diet like the one accompanying the HCG injections your body will at some point be burning muscle tissue for energy. This decrease in lean muscle tissue will ultimately limit your bodies ability to burn calories. It comes as no surprise that the best option is to adopt to a lifestyle of healthy eating and exercise. Remember eat to live not live to eat!

Recipe of The Week

2009-12-28T08:56:00.000-08:00

Beef Hash

This is a quick, easy recipe. Great for a cold night!

Ingredients

* 1 pound ground beef
* 1/2 large red onion, chopped
* 1 pound potatoes, cut into small chunks
* 1 Can Low Sodium Beef Broth
* 1 Can Corn
* 4 Medium Carrots Chopped

Directions

1. Brown beef and onion in a large saucepan until meat is no longer pink. Add potatoes, carrots, corn, and broth.
2. Cover saucepan, lower heat and let simmer for 30 minutes, until potatoes are tender and water has reduced/evaporated.

Fuel Your Body Like a Rolls Royce

2009-12-28T08:53:00.000-08:00

If I were Bill Gates rich I would probably purchase a Rolls Royce Phantom. If your not familiar with that car do a quick google search and check it out because to me it's about the most luxurious car you can purchase. And it should be considering a price tag of $380,000. Now when you own a luxury vehicle most people probably use a premium gasoline to fuel it right? So why not fuel your body with premium fuel as well?

Your body is very much like that expensive car in that when you don't give it premium fuel it doesn't run as well. The best premium foods you can feed your body are lean protein sources, healthy unprocessed grains, and healthy fats. By using these foods as fuel sources your body will run efficiently and be more likely to ward off disease and sickness. Not only does healthy food strengthen your immune system it will help you perform better in the gym. If you have 2 athletes with similar skills and abilities I guarantee you can make one athlete superior by feeding him a healthy diet so why not do that for yourself. A few tips on food and nutrition to help you along in your fitness journey!

1) Calories Do Matter- It's not the only part of the equation but you must be calorie conscious when trying to lose weight.

2) Stay On The Perimeter at the Grocery- The perimeter of any grocery store is where you should spend the majority of your money. Think about it all the fresh produce, meat, and dairy is kept on the perimeter. The unhealthy processed foods are in the aisles.

3) Don't Go To The Grocery Hungry- This is a gimme but everyone needs a reminder sometimes. Going to the grocery hungry usually results in bad food decisions.

4) Think High Volume, Low Calories- Vegetables like broccoli and cauliflower take up a lot of space for the amount of calories they provide. 1 cup of cooked broccoli is ~20 calories while another healthy choice is brown rice weighing in at ~200 for the same amount. Both great choices but a big difference in calories.

Merry Ugly Christmas Sweater Party!

2009-12-21T16:09:00.000-08:00

This past weekend I attended our 4th Annual Ugly Christmas Sweater Party. My friends and I have thrown this party around Christmas the past few years and I am still amazed the sweaters some people come up with! Here is a pic of from the party.

Recipe of The Week

2009-12-16T16:43:00.000-08:00

Guacamole

Now I know everyone has holiday parties to attend and if you have to bring an appetizer you can't go wrong with Guacamole. Avocado's are a great source of healthy fat and not too mention you've got Christmas colors when you add the tomatoes. You ask me it's perfect. Enjoy!

Ingredients

* 3 avocados - peeled, pitted, and mashed
* 1 lime, juiced
* 1 teaspoon salt
* 1/2 cup diced onion
* 3 tablespoons chopped fresh cilantro
* 2 roma (plum) tomatoes, diced
* 1 teaspoon minced garlic
* 1 pinch ground cayenne pepper (optional)

Directions

1. In a medium bowl, mash together the avocados, lime juice, and salt. Mix in onion, cilantro, tomatoes, and garlic. Stir in cayenne pepper. Refrigerate 1 hour for best flavor, or serve immediately.

5 Ways To Guarantee Holiday Weight Gain!

2009-12-01T11:13:00.000-08:00

I love sarcasm and hopefully you do too. If not these surefire ways to gain weight over the holidays probably isn't for you. Enjoy.

1.Bill from accountings wife bakes those delicious cupcakes so be sure and devour one every time you pass the breakroom on the way to the restroom or watercooler. I'm sure they are fat and sugar free and will help keep your weight down during the holiday season. Realistically: Totally avoid the breakroom that way you won't see them. Out of sight out of mind.

2.Be sure to always opt for that extra glass of wine at each and every holiday party you attend. Not only is alcohol low in calories, but I'm sure it will give you that extra pep in your step to get to the gym early the next morning. Realistically: You'll have plenty of other opportunities to drown your holiday sorrows at the family dinner so maybe only limit yourself to one glass of wine.

3.Ask your boss if there is any extra work to do before the year ends. Since stress really doesn't affect you, especially when you have your in-laws in town, the extra work and stress won't sabotage your efforts to get to the gym or eat healthy. Realistically: Be careful what you commit to holidays always bring extra time restraints, so be sure to balance your schedule.

4.When your shopping for holiday snacks always choose the jumbo pack of holiday cookies. Your certain all your guests will eat them anyway leaving you to eat the healthy stuff in the house. Realistically: Don't buy the jumbo pack at all instead buy the smaller pack that way there aren't as many leftovers to tempt you later.

5.Starve yourself all day leading up to the big family feast that way you can pig out and other than feeling like a beached whale you'll feel a sense of accomplishment by not going over your caloric limit. Realistically: Don't plan on eating any differently than you do on any other day that way when the holiday meal comes you aren't in the mindset of “I already blew it with the 24 cookies at work may as well keep it going”

HIIT

2009-11-13T05:52:00.000-08:00

HIGH INTENSITY INTERVAL TRAINING

I get asked all the time “What is the most effective fat burning cardio workout I can do?” And the answer is pretty simple HIIT or high intensity interval training. If you've never heard of it or never tried it I'll give you a brief overview as well as a sample program you can try on your own.

So what is HIIT exactly you ask. HIIT is bouts of high intensity exercise for a specified period of time followed by bouts of low-medium intensity exercise. I usually do a work to rest ratio of 1:2 so if 1 minute is my work period my rest period would be 2 minutes. For this particular example let's say I'm planning on doing 7 work periods. That means 7 minutes of high intensity exercise with approximately 12 minutes of low-medium intensity exercise between those work periods. Add on a few minutes of warm-up and cool down time and you have a wicked effective fat burning workout in under 30 minutes.

Now the times and number of work periods are the variable you can play with. There is no magic number to plug in, but I would recommend shooting for at least 15 minutes of total work. The mode of exercise can be changed as well. You can use the same basic system and change the mode(bike, treadmill, or elliptical) to avoid boredom. Also changing the times and number of work periods provides yet another variable that can help fight boredom. I know when I'm doing intervals my cardio workouts go by rather quickly.

Now this method of cardio is not suited for everyone, but if your looking for a change give it shot. Also if you are a beginner be sure and keep your times and work periods relatively short until you build up enough of a cardiovascular base to handle longer duration workouts.

Sample HIIT Workout

Mode: Treadmill

Working Period: 20 Seconds at 7.5 Treadmill Speed
Rest Period: 40 Seconds at 3.0 Treadmill Speed
Total Repetitions: 15

3 Minute Warm-Up
Minute 1 :20 Seconds at 7.5 :40 Seconds at 3.0
Minute 2 :20 Seconds at 7.5 :40 Seconds at 3.0
Minute 3 :20 Seconds at 7.5 :40 Seconds at 3.0
Minute 4 :20 Seconds at 7.5 :40 Seconds at 3.0
Minute 5 :20 Seconds at 7.5 :40 Seconds at 3.0
And so on for 15 minutes
3 Minute Cool Down

If you have any questions or want more information on HIIT shoot me an email at ian@essentialfitnessSTL.com

Recipe of The Week

2009-11-02T10:54:00.000-08:00

It's that time of year and I can't help but put up another chilli recipe. This is most definitely Essential Fitness approved seeing as it has tons of veggies in it, but can certainly be spiced up with some meat or would be fine just the way it is.

Rainbow Veggie Chilli

Ingredients

* 2 tablespoons olive oil
* 1 zucchini, sliced
* 1 yellow squash, sliced
* 1 red bell pepper, diced
* 1 green bell pepper, diced
* 1 fresh jalapeno pepper, diced
* 4 cloves garlic, minced
* 1 onion, chopped
* 1 (28 ounce) can crushed tomatoes, with liquid
* 1 (6 ounce) can tomato paste
* 1 (15 ounce) can black beans, drained and rinsed
* 1 (15 ounce) can whole kernel corn, drained
* 1 (15 ounce) can chili beans in spicy sauce, undrained
* 1 tablespoon chili powder
* 1/2 teaspoon dried oregano
* 1/2 teaspoon ground black pepper
* 1/4 teaspoon cayenne pepper, or to taste

Directions

1. Heat oil in a large pot over medium-high heat. Stir in zucchini, yellow squash, red bell pepper, green bell pepper, jalapeno, garlic, and onion. Cook 5 minutes, just until tender.

2. Mix tomatoes with liquid, tomato paste, black beans, corn, and chili beans in spicy sauce into the pot. Season with chili powder, oregano, black pepper, and cayenne pepper. Bring to a boil. Reduce heat to low and simmer 1 hour, stirring occasionally.

Recipe from allrecipes.com

PUMPKIN Workout For Charity!

2009-10-19T13:28:00.000-07:00

Essential Fitness Presents…

HALLOWEEN BOOTCAMP 1.0

Featuring The Freaky Fat Loss Total Body PUMP-kin Workout!

Essential Fitness is happy to announce our first annual Halloween Charity Boot Camp. The workout will cost $15/attendee and all proceeds will go to the Missouri Humane Society. We’re looking to provide a killer workout before the holiday while supporting a good cause.

The event will be 2 hours consisting of a 60 minute group workout which ALL exercises will use your pumpkin! Followed by another 60 minutes of fun activites which include a raffle for tons of great prizes, protein shake samples, lots of great giveaways, and lots more.

We are proud to announce that we have also paired with 2 other St. Louis area based fitness boot camps. With our three boot camps partnering together, we will be able to raise more money for the Humane Society. Steve Long, owner of Complete Fitness Results, and Jared Woolover, owner of Edwardsville Better Body Boot Camps, has agreed to work with us in supporting a good cause. So if you know anyone in the Edwardsville Illinois area looking for a good workout, please send this info their way.

Here are some of the details you may need to know:

When: Saturday October 31st, 2009 at 11 AM.

Where: Christ Church Cathedral 1210 Locust Street St. Louis MO, 63103

What to Wear: Costumes are optional. You can be as simple or as elaborate as you want, but please remember you need to be able to move in it. Wear orange or black if you do not wear a costume.

What to Bring: Your own pumpkin! Females/smaller individuals should bring a medium sized pumpkin (about 10 lbs.) and men/larger individuals should bring a large one (about 20 lbs.). A water bottle is also a good idea.

If you would like to pay in cash, please send an email to ian@esssentialfitnessSTL.com and in the subject line put “Pumpkin Workout” and you will be contacted.

If you have any questions please send an email, or call 314.878.1348.

This will be a fun workout for a great cause! I look forward to seeing you there!

Recipe of The Week

2009-10-15T06:16:00.000-07:00

Cajun Chicken Pasta

Yet another Essential Fitness approved recipe!

INGREDIENTS (Nutrition)
4 ounces linguine whole wheat pasta
2 boneless, skinless chicken breast halves, sliced into thin strips
2 teaspoons Cajun seasoning
2 tablespoons olive oil
1 green bell pepper, chopped
1/2 red bell pepper, chopped
4 fresh mushrooms, sliced
1 green onion, minced
1 1/2 cups evaporated milk
1/4 teaspoon dried basil
1/4 teaspoon lemon pepper
1/4 teaspoon salt
1/8 teaspoon garlic powder
1/8 teaspoon ground black pepper
2 tablespoons grated Parmesan cheese

DIRECTIONS
1.Bring a large pot of lightly salted water to a boil. Add linguini whole wheat pasta, and cook for 8 to 10 minutes, or until al dente; drain.
2.Meanwhile, place chicken and Cajun seasoning in a bowl, and toss to coat.
3.In a large skillet over medium heat, saute chicken in olive oil until no longer pink and juices run clear, about 5 to 7 minutes. Add green and red bell peppers, sliced mushrooms and green onions; cook for 2 to 3 minutes. Reduce heat, and stir in evaporated milk. Season the sauce with basil, lemon pepper, salt, garlic powder and ground black pepper, and heat through.
4.In a large bowl, toss whole wheat linguini with sauce. Sprinkle with grated Parmesan cheese.

Modified from allrecipes.com

Working Hard to Get Nowhere!

2009-10-12T08:48:00.000-07:00

I can't put a value on the importance of a healthy diet. With my most dedicated of clients I have only 3 maybe 4 hours of contact with them a week that leaves them with somewhere in the neighborhood of 164 unsupervised hours to undo everything they worked towards.

While your workouts are the tool to shape and sculpt your body the true progress is made outside of the gym. If you've ever known a competitive bodybuilder you'll hear them say at some point that abs are made in the kitchen not the gym and that rings just as true for significant weight loss. Understanding your eating habits and your triggers for unhealthy eating are just as important as getting in consistent workouts.

For most people I meet with the exercise part comes easier than supportive eating. So a couple of quick tips to help you eat supportively.

1) Small changes equal big results-By focusing your effort on one small change each week over the course of a few weeks you can make a big impact on your healthy eating plan. For example drinking more water. And don't just say "I'll drink more water." Make it quantifiable like I will drink 64 ounces of water each day for the next week.

2) There is no place for fast food in a healthy eating plan.- Plain and simple if you want to lose weight don't event think about setting foot in one of these establishments. Most of us struggle with the willpower to say no in these places so why even test yourself.

3)Don't Catastrophize When You Cheat.- So many people get in the mindset of "Oh I ate like crap Friday night I might as well just scrap the whole weekend and start fresh on Monday" Why not just start fresh the next morning. One bad meal is not going to blow your whole weight loss effort just get back in the saddle and refocus.

Dedicated to Your Health,

Ian

Exercise of The Week

2009-10-05T11:11:00.000-07:00

Recipe of The Week

2009-10-02T06:18:00.000-07:00

This sounds delicious to me but I am also a lover of anything pumpkin!

Pumpkin Turkey Chili

INGREDIENTS (Nutrition)

* 1 tablespoon vegetable oil
* 1 cup chopped onion
* 1/2 cup chopped green bell pepper
* 1/2 cup chopped yellow bell pepper
* 1 clove garlic, minced
* 1 pound ground turkey
* 1 (14.5 ounce) can diced tomatoes
* 2 cups pumpkin puree
* 1 1/2 tablespoons chili powder
* 1/2 teaspoon ground black pepper
* 1 dash salt
* 1/2 cup shredded Cheddar cheese
* 1/2 cup sour cream

1. Heat the oil in a large skillet over medium heat, and saute the onion, green bell pepper, yellow bell pepper, and garlic until tender. Stir in the turkey, and cook until evenly brown. Drain, and mix in tomatoes and pumpkin. Season with chili powder, pepper, and salt. Reduce heat to low, cover, and simmer 20 minutes. Serve topped with Cheddar cheese and sour cream.

This recipe is from www.allrecipes.com

Easy and Realistic Tips for Weight Loss

2009-09-30T07:22:00.000-07:00

This week I'm featuring a guest blog post by my friend and colleague Steve Long. He is the owner of Complete Fitness Results in Brentwood, MO. Check out what he has to say on weight loss.

I’m going to be real blunt in this post about fat loss. Losing weight does not have to be a battle. There are so many different diets and weight loss plans out there that it can become confusing on what you are supposed to do. I would like to explain a few basic weight loss tips that can make your weight loss plan easy and less time consuming.

Don’t Eat Like Your Overweight

People ask me everyday what is the best advice I can give them for weight loss. I almost always say simply “don’t eat like a fat person”. You know exactly what I’m talking about. Don’t over eat. Don’t eat candy and sugar laden foods. Don’t eat deep fried things etc. You know what you can and can not eat. The key is to not eat these things often, you can still have fried chicken, just not everyday. You have to make 90% of your meals in a week healthy.

Realize Food Is Not God or Crack

So many of the population treat food as though it is god or a drug. It’s just food. It’s fuel for your body, or tool to make you look the way you want. You would not use a hammer to unscrew a screw, you would use a screwdriver. Don’t use the wrong tool for weight loss, and don’t glorify food as something more than it is.

Not every meal that you eat is going to be the best meal you have ever had. It is not your last meal. You will live to eat another delicious meal, so don’t be hung up on every single meal you eat being the best and most tasty meal you have ever had. Eat for results not happiness.

If you were a recovering crack user it would be best to stay away from a crack house right? So if you have problems saying no to bad foods stay away. Don’t buy junk at the grocery store, stay out of bars, and don’t even set foot inside a chinese buffet. Once you build up a little more willpower and realize that healthy food is what you really want, because it brings the results you really want, it will be much easier to be around it. Until then, stay away.

Structure Your Diet

Its best to have some sort of meal guideline to stick to so you can stay focused. The easiest way for me to make sure my meals are in check is my following a simple formula.

My specific formula is that all my meals must have 20 percent protein, have around 400 calories, should include at least one veggie, fruit, or nuts, and I must eat at 5-6 times per day. That is 2000 – 2400 calories per day which is exactly what I need for weight loss. If I follow that I know I’m going to be fine.

Plan Your Tomorrow Today

The most important thing you can do is to be prepared and plan. Every night before I go to bed I think about where I’m going to be the next day and what I’m going to eat. I plan my workout time and stick to it. If I’m going to be somewhere that I will not have a food option that sticks to my plan I’ll bring a small cooler or protein bar. I will not have an excuse to eat bad if I am prepared for the worst.

Exercise The Right Way For Weight Loss

I see a lot of people in the gym trying to lose weight by working out like a bodybuilder or barely working out at all.

If you are the doing a split routine or slowly walking on a treadmill to lose weight, you are wasting your time! Full body resistance training mixed with high intensity cardio is the way to go. I could talk for days on the benefits of resistance training and the benefits of cardio, but the point is that you have to do both. Just make sure your weights are challenging and you are pushing yourself with the cardio. If all that you can do at this point is walk, walk as fast as you can. Workout hard for 20-30 minutes instead of working out for hours. That way your workouts are not such a big deal. Its just a small part of your day.

These are just a few basic tips. Please leave any tips you have for weight loss in the comments section below.

Recipe of The Week

2009-09-25T07:47:00.000-07:00

This is seriously one of my favorite recipes. My mom sent this to me quite a while back and I eat it about once a month! I usually pair it with some couscous and it makes for a rather delicious meal.

Chicken with Prosciutto and Mushrooms

8 skinless, boneless chicken breast halves 2 to 2 ½ lbs.

2 tbsp olive oil

8 oz. fresh mushrooms, sliced

2 tbsp thinly sliced fresh basil or ¾ tsp dried basil

1 glove garlic, minced

2 oz. prosciutto, coarsely chopped

2 plum tomatoes, seeded and chopped

1/3 cup shredded asiago or parmesan cheese

1. Preheat oven to 350 F. Season chicken lightly with salt and pepper. Heat oil in large nonstick skillet over medium-high heat. Add chicken, half at a time; brown 2-3 minutes per side. Transfer chicken to 3-quart rectangular baking dish; bake, uncovered, 20 minutes or until done.

2. Meanwhile, in same skillet cook mushrooms, basil and garlic, stirring occasionally, until mushrooms are tender; remove from heat. Stir in prosciutto and tomatoes.

3. Remove chicken from over; spoon mushroom mixture over each breast. Sprinkle with cheese. Return to oven; bake 5 minutes more.

4. Serves 4.

5. 211 calories, 2g carbohydrate, 29g protein, 9g fat (38% calories from fat), 1 g fiber, 81 mg cholesterol, 244 mg sodium.

An Experience in The Grocery.

2009-09-21T06:20:00.000-07:00

I was getting ready to check out at my local grocery just the other day when I decided to analyze what the couple in front of me was purchasing. I think my initial curiosity was due to the fact that both the husband and wife were significantly overweight. The child they had in tow was probably not obese yet, but the years of bad eating had already taken a noticeable toll on the child's weight as well.

In looking over the conveyor belt full of food the first thing I noticed was the only legitimate source of protein was bacon. Now anyone who knows me well enough knows I love me some bacon from time to time, but seriously of all the choices of protein we all know bacon is not at the top of the list.

I was also compelled to look at the total cost of their grocery trip which was almost $300, mostly which consisted of muffins, white bread, pop tarts, and any other type of refined carbohydrate imaginable. The kicker was the so called diet foods I noticed like 100 calorie packs and light dressing, which usually just give people a false sense of healthy eating.

Now I don't have any idea if they were purchasing groceries for more than one child, or when exactly they would return to the grocery for another such trip. However, I do know that I shopped for a week's worth of food for myself and spent approximately $35.

Many people say that it's expensive to eat healthy and I'll agree to some extent that healthy foods can be a little more expensive, but if your smart, resourceful, and dedicated to improving your health you can make it work.

The bottom line is that if you're serious about getting healthy and losing weight you've got to be ready to commit 100% to the task at hand!

Leave me a comment if you've had a similar experience.

Exercise of The Week

2009-09-16T11:43:00.000-07:00

Dumbbell Pullover

Recipe of The Week

2009-09-14T11:44:00.001-07:00

This week's recipe is compliments of my good friend Steve Payne who runs the hottest boot camp in Houston Texas. Check out his blog here

Salmon Risotto Salad

2-1/2 c. risotto
3 Knorr fish cubes
6 c. water
4 cloves minced garlic
¼ c. white wine
2 T. olive oil

Sauté risotto and garlic in olive oil until nicely coated. Heat water; dissolve fish cubes in it; add white wine. Slowly add to risotto, ½ at a time, cooking and stirring until all is absorbed. Cool.

Add:

1 lb. cooked salmon (smoked is great
½ red onion, minced
3 celery stalks, minced
1 T. dry dill
3-4 T. drained capers
½ English cucumber, diced
3 T. whole-grain mustard
½ c. mayo
3 chopped fresh tomatoes

Gently blend; chill.

Recipe of The Week

2009-07-27T10:12:00.001-07:00

Instead of featuring a recipe of the week this week I'm curious what some of your favorite healthy recipes consist of???

So I'd like for you to email me at ian@essentialfitnessstl.com with your favorite healthy recipe and I'll feature a new one each week on my blog.

Have a great rest of the week!

Fruit Smoothie(Recipe of The Week)

2009-07-21T07:59:00.000-07:00

INGREDIENTS

* 2 cups frozen mixed berries
* 1 cup strawberry flavored yogurt
* 1 banana, sliced
* 1 cup milk
* 1 scoop strawberry protein powder

DIRECTIONS

1. Put all ingredients in a blender and cover. Blend until smooth and serve.

Bulgarian Split Squat(Exercise of The Week)

2009-07-16T06:14:00.001-07:00

Delicious Tuna Salad(Recipe of The Week)

2009-07-13T10:50:00.000-07:00

Here is another delicious Essential Fitness Approved Recipe!

INGREDIENTS
1/4 cup Light Miracle Whip
1 tablespoon prepared Dijon-style mustard
1/4 teaspoon curry powder
salt and pepper to taste
1 (6 ounce) can water packed tuna
1 shallot, finely chopped
1 Granny Smith apple, cored and diced
1/4 cup chopped walnuts
1/2 cup diced celery
1 teaspoon sweet pickle relish
Whole Wheat Bread
Lettuce
Swiss cheese

DIRECTIONS
1.In a medium bowl, whisk together the miracle whip, mustard, curry powder, salt and pepper. Add tuna, shallot, apple, walnuts, celery and pickle relish and toss until all ingredients are coated with dressing.
2.Lightly toast the bread. Place a lettuce leaf on the bottom piece of bread and fill with tuna salad. Top with a slice of Swiss cheese and bread.

Tuna Salad Modified from Allrecipes.com

Single Leg RDL(Exercise of The Week)

2009-07-09T07:18:00.000-07:00

Recipe of The Week

2009-06-22T12:15:00.000-07:00

Chicken with Asparagus and Provolone
INGREDIENTS

* 4 skinless, boneless chicken breast halves
* 5 tablespoons olive oil
* 1 (14.5 ounce) can chicken broth
* 1 (10 ounce) can asparagus, drained
* 4 slices provolone cheese

DIRECTIONS

1. Heat oil in a large 2-inch deep skillet. Brown in skillet on both sides.
2. When chicken is browned, add broth and place asparagus evenly over chicken. Lay a slice of cheese over each chicken piece.
3. Cover skillet and cook over medium heat for 15 minutes, or until chicken is cooked through and no longer pink inside.

Here's a quick chicken recipe from allrecipes.com that I've changed in order to make it Essential Fitness Diet Approved. It sounds delicious and nutritious.

Exercise of The Week!

2009-06-10T10:35:00.000-07:00

Plank Contest Winner!

2009-06-05T05:49:00.000-07:00

Check out Hashim. He was our plank contest winner in this morning's bootcamp with a killer 2 Minute Hold. I made him hit a victorious pose by showing off those guns he has worked so hard for over the last few months. Great Work Hashim!

Make Friday Your New Begining!

2009-05-15T09:09:00.000-07:00

How many times have you heard from somebody "The Diet starts Monday!" or "I'm going to start working out Tomorrow!" The few people that actually start the diet or new workout program rarely stick with it for any length of time. Most people who start something new, especially when it's related to fitness, tend to go all out right at the begining and either workout way too hard making themselves too sore to walk, or they go on some crazy restriction diet like the grapefruit diet that no human can possibly survive on. Sound like anybody you know? Maybe you've even done it yourself. I know I have.

After my initial interview with a new client I always have them start with one simple goal adherence. Simply put just plan on getting to the gym a few times a week for 6 months. Don't be afraid to set smaller goals that are achievable that way when you achieve them you can build upon your successes. Goals don't have to be complex, but they need to be realistic and measurable. Now the talk of starting tomorrow that is a load of cow dung just suck it up and start today otherwise you run the risk of never starting.

Bachelor Party Fun In Chicago!

2009-04-29T08:52:00.001-07:00

The View from Murphy's Bleachers Patio.

The whole group of us. The picture was taken by a cubs fan I'm surprised it came out as well as it did.

Waiting for the train before the game. We almost lost one here but luckily he made it just before the train left.

Don't Eat Yourself To Death!

2009-04-29T06:50:00.000-07:00

Fatty Liver Disease is a condition usually indicative of alcohol abuse, but it is now being associated with obesity as well. It's alarming that people who are overweight could be at risk of liver disease simply from overeating. Your liver will actually start to harden resulting in less function and ultimately resulting in serious health risks.

I know I've referred to "Supersize Me" the documentary before, but Morgan Spurlock who went on an all McDonald's diet for 30 days started to see the birth of fatty liver disease before the end of his fast food experiment. Just 30 days and the results of an unhealthy diet can be realized.

So if your someone who could use an overhaul in the diet arena don't wait because luckily much of the damage can be reversed. Below are pictures of a healthy liver and a diseased one. I'll let you make the distinction!

Fitness Infomercials??

2009-04-22T07:05:00.001-07:00

Have you ever been a victim of fitness infomercials??

Remember this great idea??-->
I honestly don't as it was a little before my time but there are plenty more ideas just like it out there that promise great results in little or no time.

Although I've never purchased one of the products on TV I find myself watching them when they come on out of pure amazement. Hopefully your not someone who honestly believes that doing the latest ab gadget for 10 minutes a day 3 times a week will get you ripped. However, if you do then please leave me a comment and I will obliterate any reasoning behind why they say their product works.

Most of these products play on your emotions and are appealing to the part of you that dreams about having the body you've always wanted. I'm sure I'm not the first to tell you this but there is no magic pill, diet, or contraption that will melt the fat away. The only way to reach ultimate health and fitness is exercise and eating right. Bottom line it's hard work and if anybody tells you anything else they are flat out lying to you.

Leave me a comment below or email me about the fitness gadget or fad that you want me to break down for you.

Super Baby!!

2009-04-10T12:13:00.000-07:00

This is pretty incredible. Think about playing sports against this kid when he finally turns High School age.

http://www.foxnews.com/video-search/m/22051792/super-strength-baby.htm

Fitness Myths Debunked!

2009-03-30T11:02:00.000-07:00

Don't Eat This at Night or Ever for that Matter!

I Don't Want to Get Too Bulky! She might be on steroids:)

Stretching Before is Crucial. Ouch that just looks painful.

Eating healthy means I don't have to watch my calorie intake

No Pain No Gain.

My Parents are Fat so I will be too

Profuse sweating=Great Workout

Unhealthiest Foods!

2009-03-26T05:53:00.001-07:00

Just read an article on some of the unhealthiest restaurants to eat at. Wow let me tell you that you should avoid these places like the plague!

Most of theses restaurants serve you way too much food, not to mention they are laden with fat, trans fat, and sodium. Take a look at the article by clicking on the link below and see how often you dine at one of these places.

http://health.yahoo.com/experts/eatthis/26542/americas-unhealthiest-restaurants

Man Up!

2009-02-20T11:27:00.000-08:00

Ian Thiermann is everything that is right with this world. Aside from having a great name(I couldn't help myself) he has a great outlook on life. Watch the video and read the rest of my thoughts.

Now how does that relate to fitness and weight loss you ask? Well his kind of thinking and the outlook he has on life is exactly the kind of outlook you need to be successful at losing weight. How easy would it have been for him to take on that victim's mindset. He very easily could've gone on blaming Bernie Madoff for robbing him of a time in life when most people are not obligated to work for a living, but instead he is just doing what needs to be done.

The same is true in weight loss. When your trying to lose weight many times people get in that self-destructive mindset of "I'm destined to be fat" or "I'll never succeed". So instead of being a victim or engaging in negative self talk just pick up and do what needs to be done!

What Fuels Your Fire!

2009-02-18T06:51:00.000-08:00

My Freshman year in High School I weighed 122 pounds dripping wet. I was skinny, weak, and had little confidence in my ability to do anything. I at some point in my first year of undergrad decided I wanted to change that and hit the weight room. As I started lifting I found the results I got in terms of strength and size was a direct result of how hard I worked. I was determined to not be the skinny kid anymore and began to fall in love with the weight room and the ability it gave me to change my body.

Ever since my I started working out there probably hasn't been more than a few weeks where I haven't done at least some sort of physical activity each week. I now weigh around 190 pounds with approximately 15% body fat. Now I'm not the most fit trainer you'll ever meet but I work hard to keep myself fit and to be an example for those I train.

So I was determined to change my body and I used my insecurities to fuel the fire. To really change your life and your body I feel you need to find the true reason you want to lose body fat. For me I didn't feel comfortable in the skin that I was in, but for you it might be that your family history stinks and you want to be sure your doing everything you can to avoid the inevitable heart attack or cancer.

So leave a comment and tell me what your goal is and the real reason behind reaching it! And remember don't let anything get in your way of achieving your goals.

The Immortal Cheesburger!

2009-02-03T06:57:00.000-08:00

If you have only 5 minutes to spare today be sure you spend it watching this video! After you finish watching it leave a comment and let me know what you think.

Why Cardio Alone Doesn't Work.

2009-01-29T08:27:00.000-08:00

Have you ever heard someone referred to as a skinny fat person? Maybe you've seen someone who fits that description. A skinny fat person is someone who is not fat in the typical sense of being large in size, instead this person is small framed yet has no muscle tone. These skinny fat people believe that pounding away on a treadmill, or doing the elliptical for hours a day will get them the dream body they've been searching for, but have probably never picked up a weight in their life. Cardio certainly has it's place in every fitness program but it should be a part of a balanced program including cardio, strength training, and a healthy diet.

The key to losing body fat and keeping it off is strength training. Lean muscle is the driving force behind your metabolism and the only way to increase your metabolism or burn more calories at rest, is to increase lean muscle through strength training. For the women that are afraid to get “too bulky” from strength training that is simply a myth. When most people think of strength training and the results it yields, they think of the heavily muscled bodybuilders that plaster the covers of magazines such as Muscle and Fitness. The models that grace the covers of those magazines are simply models who are hired to sell magazines and not a realistic result of someone who strength trains a few times a week to get healthy. So in order to truly rev up your metabolism and get rid of body fat once and for all, hit the weights!

Circuit Training The Workout!

2009-01-26T08:32:00.001-08:00

The last post touched on the benefits and science behind how one particular circuit training workout called a peripheral heart action(PHA) circuit works. Here is an easy beginner's circuit.

Chest Press
DB Row
Pysioball Squat
Physioball Crunch

Lat Pull Down
Shoulder Lateral Raise
Stationary Lunge
Oblique Crunch

Perform each exercise in succession with a short rest in between circuits. For beginners start with 2 sets of 12-15 Repetitions of each cicuit. If your more advanced shoot for 3 sets.

Email me ian@essentialfitnessstl.com with free workout in the subject line for a free PHA circuit workout called the "9 Basic Movements" that comes with full color pictures and exercise descriptions.

Circuit Training Does It Work?

2009-01-22T12:15:00.000-08:00

The Fat-Burning Secret
A lot of the woman-only fitness centers in operation work on the principles of circuit training. Have you ever thought to yourself why circuit training? And is it really effective? The short answer is yes it works, but in order to get the most out of your circuit training workout you need to understand why and how it works in order to get the most out of your workouts.
Circuit workouts typically consist of grouping 3 or 4 exercises together in order to get maximal work done in a short period of time. Depending on which muscle groups you work and the order you group them in can have a significant effect on the level of intensity of your workout. One particular circuit that is effective is called the peripheral heart action circuit(PHA). The basis of this circuit is to alternate exercises between four different muscle groups in order to force the heart to pump blood to each muscle group, therefore not being able to fall into a rhythm of pumping blood to the same working tissue. The idea is to keep the heart rate high throughout the workout in order to get cardiovascular benefits as well as the benefits of strength training. By keeping the heart rate elevated and doing resistance exercises you will turn your body into a fat burning machine.

Cardiac Rehab

2009-01-14T06:35:00.000-08:00

Cardiac Rehabilitation is a very comprehensive program that can be found in many clinical hospital settings to help those who are at risk or may have already had a cardiac event. Most cardiac rehab programs will target control of cholesterol, blood pressure, diabetes, stress, nutrition, weight loss, stopping smoking, as well as integrating exercise. By focusing on theses lifestyle factors that can all contribute to many different diseases of the heart you can significantly reduce or reverse many of the signs and symptoms of heart disease.

For more information about cardiac rehab programs available in the St. Louis area check out the links below.

http://www.stanthonysmedcenter.com/healthcareServ/heart/cardiacRehab.asp

http://www.stjohnsmercy.org/healthinfo/adult/pmr/cardiac.asp

http://www.barnesjewish.org/cardio/default.asp?NavID=32

Fish oil is one supplement that has been researched extensively and provides some promising data that can help your cholesterol profile as well as reduce your risk for coronary heary disease(CHD). Check out our fish oil supplement at essentialfitnessstl.getprograde.com/icon. Read more about the positive effects of fish oil in this study published by the American Heart Association at http://circ.ahajournals.org/cgi/content/full/94/9/2337. While exercise and healthy eating are the most important factors to consider when reducing risk for CHD, by adding those extra Omega-3's to your diet via Icon you can expect to make some drastic changes in your health. Be sure to check out icon at essentialfitnessstl.getprograde.com/icon and also check out more of the science behind why and how fish oil can be used to improve your health in the scientific reference section.

Pure Genius!

2009-01-08T06:42:00.000-08:00

9 Funny Fitness Ads!
I love clever marketing and these companies nailed it on the head. My brother sent me the link to this article in Men's Fitness. These are some seriously great ads! To check them out on the MF site click here.

9.) Weight Watcher's Wide Door

8.) The Fitness Company's "Crack" Problem

7.) Silberman's Fitness Center's Tilting Sign

6.) OxyGo Gym's View From Above

5.) Metro Gym's Butt Print

4.) Slim Fast's Disappearing Act

3.) The Fitness Company's Subway Iron

2.) Powerhouse Gym's Billboard Man

1.) Weight Watcher's Bacon Boomerang

Prograde Nutrition Sale!

2009-01-07T11:38:00.000-08:00

As you probably already know, Prograde Nutrition was started by a couple of fitness pros to be a resource for ethical trainers, such as myself. They created a company that I can have complete faith in recommending to you.

I think a lot of people in my industry were laughing behind their backs hoping they would fail. Well, not only have they silenced their critics, their products are so in demand they are now shipping to the UK, Ireland, Australia and New Zealand! Plus, they will soon be able to ship to just about anywhere in the world.

Yes, the products are THAT good and they are that much in demand.

So to celebrate their new shipping destinations, and just to ring in the New Year, they are having a 10.9% off everything sale.

Yes, that's 10.9 as in January of 2009 ;-)

Here are some other details I want to make sure you know about:

- Again, you receive 10.9% off all Prograde products.

- It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST.

- Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.

- The coupon code you enter at checkout is:

012009

- The website is essentialfitnessstl.getprograde.com
Oh, and you should definitely check out the VGF 25+ For Men or Women - that's my favorite Prograde product. I've been using it with pretty amazing results.

Yours in health,

Ian Fagala

PS- Remember, this Celebration Sale ends next Thursday, so be sure to order right away and take advantage of these BIG savings. essentialfitnessstl.getprograde.com

Attention Fitness Pros and Enthusiasts!

2009-01-05T11:49:00.000-08:00

After browsing some of the regular fitness websites I check out every week I was reading on IHRSA's website (International Health, Racquet, and Sportsclub Association) and found a link to change.gov. This is a link to the President Elects website and has a form to voice your opinion about our nations healthcare system and how you would like to see it changed.

As a Fitness Professional I felt it was my responsibility to let our new administration know my feelings on how best to help alleviate some of our nations health problems. Below is part of the diatribe I sent in. What do you think is the key to bringing down our health care cost? Leave me a comment about your thoughts on healthcare and then I dare you to send them to the President!

"I am a small business owner in the fitness industry and think that one way to combat rising health care costs is to focus on preventative strategies to manage disease and chronic conditions. Exercise is a very powerful prevention strategy that reduces the risk of many diseases such as diabetes that are incredibly costly. I have one client in particular who after suffering from 2 heart attacks and being diagnosed with diabetes started exercising and has now lost over 30 pounds, better manages his diabetes, and feels better than he has in 20 years! I think we should create programs that lower the barrier to exercise and promote healthy lifestyles. Also by making it easier and less expensive to run our businesses we can help the economy by providing more jobs in our communities."

What Is Cholesterol??

2009-01-02T07:17:00.000-08:00

What is it? The molecule itself is actually a combination of protein and fat and the ratio of protein to fat will determine which type of cholesterol it is. A cholesterol molecule that is high in fat content and low in protein is called LDL or low-density lipoprotein, which can cause the blood vessels to narrow and eventually lead to a blockage when the levels are elevated. A cholesterol molecule with a higher protein content is called HDL or high-density lipoprotein, which will help transport LDL cholesterol back to the liver where it is broken down and cleared from the body. Triglycerides are free floating fat in the blood, that when elevated will be transported to the liver and turned into unhealthy cholesterols.

Where Does it Come From? Cholesterol comes from two sources the first being the body and is produced in the liver. The other source is from the foods that we eat. Your body produces most of the cholesterol you need so being conscious of the total cholesterol intake from your diet is recommended.

How Do I Manage It? Most people can manage or decrease their cholesterol profile with simple dietary changes and an increase in exercise. It is usually recommended to try diet and exercise modifications before trying drug therapy. There are many drugs out there that can help to reduce cholesterol and ultimately decrease your risk of heart disease. If you are looking to reduce your cholesterol numbers be sure and speak with your primary care physician first in order to figure out the most effective way for you.

Which Exercise is Most Beneficial? Cardiovascular exercise seems to help the most when one is looking to reduce the LDL cholesterol in the blood. By adding 30 minutes of moderate intensity exercise 4-5 days a week you might expect to see benefits in as little as 4 weeks. While strength training doesn't necessarily effect LDL cholesterol it has been linked to increases in HDL cholesterol.

Buns Of Steel

2008-12-31T05:55:00.000-08:00

Seriously I hope the 80's and the original "Buns of Steel" workouts make a come back!

Merry Christmas and Happy New Year!

2008-12-29T07:58:00.000-08:00

I just wanted to wish everyone a Happy Holidays (depending on what you celebrate) and a Happy New Year. Below are a few of the pictures from the Christmas Sweater Party I host every year. The sweaters get better every year and this year we even had a celebrity show up "Buddy the Elf". Enjoy!

Killer At Large

2008-12-23T05:45:00.000-08:00

I posted a few months ago about a new documentary called "Killer At Large" that is finally showing in selected cities. The movie really zeroes in on the reasons behind our nation's obesity problem and attempts to get to the root of the problem. I think it will be very informative and hopefully educate the the American public as to why we are facing the problems that we are in regards to our nation's weight and health issues.

I have been working with one of the producers to bring the film to St. Louis and we have almost finalized the details. Hopefully by the weeks end I will be able to report that it is official, but until then check out the longer trailer here.
http://tinyurl.com/8x2lo9

Heart Health By The Numbers

2008-12-19T11:17:00.000-08:00

Cardiovascular disease is the number one killer of men and women worldwide, but you can significantly reduce that risk by knowing what risk factors you have and what you can do to reduce them. There are modifiable risk factors or factors you can control and non-modifiable risk factors that you cannot. A non-modifiable risk factor would be family history. If an immediate male family member has a history of heart problems before the age of 55, or 65 for female family members, you are automatically at a higher risk of developing cardiovascular disease. Otherwise here are the things you can control.

Heart Health Risk By The Numbers.

Blood Pressure- If consistently over 140/90 seek the advice of your primary care physician for an evaluation. Ideally less than 120/80.

Steps to Reduce Blood Pressure-Regular Exercise, Reduce Salt Intake, and Maintain a Healthy Weight

Cholesterol- LDL(Bad)-Less than 100 HDL(Good)- Greater than 40 Total- Less than 200 Triglycerides- Less than 150

Steps to Reduce Cholesterol-Regular Exercise, Reduce Dietary Cholesterol, and Maintain a Healthy Weight. "Rule Of 40" a 40 point reduction can cut your risk of a cardiac event in half!

Diabetes-Fasting Blood Sugar below 100.

Steps to Reduce Blood Sugar-Regular Exercise, Eat a Balanced Diet, and Maintain a Healthy Weight.

Obesity-Body Mass Index(BMI) of 20-24.9. 25 or higher means increased risk of cardiovascular disease. To figure your BMI divide weight in kilograms(1 kg = 2.2 lbs) by height in meters(1 meter = 39.37 inches) squared.

Steps To Reduce Obesity-Regular Exercise, Eat a Balanced Diet.

Two more risk factors that are modifiable but don't have any numbers associated with them are smoking and a sedentary lifestyle. Obviously the steps to reduce these risks would be to quit smoking and increase your physical activity. I'm sure by now you've noticed a pattern that eating a healthy diet, exercsing regularly, and maintaining a healthy body weight are the answer to many of our nations leading diseases. If you follow "The Biggest Loser" you noticed how Jerry basically reclaimed his life by taking control of the risk factors that are modifiable. So use his story or any story you need to find the inspiration to add 24 years to your life like Jerry.

Coronary Heart Disease and Exercise

2008-12-11T15:42:00.000-08:00

Coronary heart disease(CHD) is one the leading causes of death responsible for 500,000 deaths every year and approximately 16 million people have been diagnosed with CHD. But by following a couple of specific guidelines someone who has CHD or has suffered a cardiac event can exercise safely and independently.

Always check with your primary care physician before begining to exercise on your own

Always be sure to do an appropriate warm-up and cool-down consisting of slow walking for approximately 5 minutes.

Don't push yourself so hard that you experience chest pain, but in the event be sure and call 911.

Have a cell phone handy or have a training partner present for emergency situations.

Always carry your nitroglycerin if it's been prescribed for you.

If nausea, dizziness, or shortness of breath occur be sure to cease exercising and contact a physician immediately.

Do not exercise in excessively hot, cold, or humid environments as they can increase the likelihood of previously mentioned conditions.

Regular physical activity has a positive influence on every modifiable risk factor for CHD. By starting a regular program of physical activity you can decrease blood pressure, cholesterol, and blood sugar, as well as decreasing the desire to smoke and aid in losing excess body fat. So even if you've faced a heart attack or just want to lose a few pounds get started now.

Oprah Fell off The Wagon!

2008-12-10T08:30:00.000-08:00

If you happen to watch any type of celebrity news shows or your local news station you've probably heard that Oprah has fallen off the wagon when it comes to living a healthy lifestyle. In 2006 Oprah weighed in at 160 pounds and has since found the weight creeping back towards the 200 pound mark. After some pretty remarkable weight loss and lifestyle changes she some how got out of touch with a healthy lifestyle and has since suffered the consequences.

The first lesson to learn from her is that someone who has access to all the resources in the world like Oprah can falter when it comes to fitness and health, but it is never too late to make a change. Maybe you can relate to her problem or have a similar problem of your own, but the most important thing you can do is to take action and commit to a goal. Figure out what your goal is and don't make excuses just do what you have to in order to reach it.

I'll bet in just a few short months Oprah will have made some pretty great strides to get back to her formerly healthy self. And I'll bet before the ink can dry on the newspaper and magazine articles she'll be back in the gym working toward her new goal whatever that may be.

Adjust Your Portions to Adjust Your Waistline.

2008-12-08T14:22:00.000-08:00

It's no secret that the American portion size has grown way out of control. It is also safe to say that most people probably don't know what a portion of meat is supposed to look like. First off what exactly constitutes a portion of meat?

3 ounces, 5 ounces, or 7 ounces?

The correct answer is 3 ounces. Now without a food scale or an idea of what 3 oz of let's say salmon would look like how are you supposed to know whether or not you're eating the correct portion. Well most people can't just eyeball a piece of salmon and figure out how much it weighs nor do they want to purchase a food scale to weigh everything they cook. So the easiest way is to relate it to something that you are familiar with. So for future reference a 3 ounce serving of meat is going to be equivalent in size to a deck of playing cards. Click HERE for more information on portion sizes and how they affect your waistline.

Is Happiness Contagious?

2008-12-05T08:26:00.000-08:00

Have you ever been in a supermarket check out line and the cashier asks "How's it going?" I know we all have, but really think about it the next time and then respond with "I'm great thank you and how are you?" I'll bet you'll get a little smile out of them and you'll probably feel pretty good too knowing you brightened that cashiers day a little.

I think we've all heard the old adage that misery loves company but that goes for happiness too and recent evidence in the British Medical Journal supports it. The study has reported that people who are surrounded by happy people in their family and friends were more likely to remain happy. I'm not so sure we needed a study to provide that data but it sure does reinforce what a positive mental attitude can do for you and those around you.

So I challenge you either today or in the coming holidays to try and make someone you come in contact with happy!

To read the full article click here.

www.essentialfitnessSTL.com

Are Your Kids Angry?

2008-12-03T09:41:00.000-08:00

New research shows that exercise can helps kids deal with their anger. Children who participated in an after school exercise program had found a significant impact on anger expression. That sounds like all the more reason to continue to offer more physical education programs in schools instead less. Helping kids battle an epidemic of obesity while helping them channel there anger in other ways sounds like a win win! Check out the whole article here.

The Older you Get the More Imporant Exercise is.

2008-12-01T07:56:00.000-08:00

We all know how important exercise is, but from time to time it's always good to have proof. In a recent study performed at the University of North Carolina-Chapel Hill brain scans have shown that older adults who exercise an average of 3 hours a week have increased blood flow to the brain. It has been no secret that the brain functions better when you exercise regularly, and the increased vasculature and blood flow to the brain could be one of the reasons the study says. So keep your brain healthy and hit the gym!

Click Here to read the full article.

Email me at info@essentialfitnessSTL.com for your Free 2-Page Report that contains the 3 keys to successful sustainable weight loss.

Exercise Bands Can Be Dangerous.

2008-11-28T08:15:00.003-08:00

Thanksgiving was delicious, but now it's time to get back to business and keep up the workouts and get back to eating healthy. Check out this funny video of a guy trying to film his own exercise video. This is the reason I have yet to record my own. Hope this makes you laugh and be sure to enjoy the rest of your holiday weekend!

Tube Snaps Exercise Guru in the Face - Watch more Free Videos

A $218,000,000,000 Bailout?!?!

2008-11-21T08:16:00.000-08:00

Nope that 218 billion dollars isn't a government bailout plan. It is the amount of money diabetes is costing our country just last year! That amounts to about 10% of all healthcare spending by the government and the public. Diabetes is linked to obesity and sedentary lifestyles and seeing as how obesity numbers continue to rise dramatically that number will rise right along with it.

What can we do to help? Educate and inspire people to exercise, eat right, and take care of themselves! Tell people why you exercise and what it has done for you. Personal stories are very powerful so share yours with others in hopes of inspiring them to take action. Let's get back to basics and take care of those around us.

Our healthcare system is very reactive and we need to be proactive. Companies and coalitions have been formed to give diabetes patients medication with no co-pay or will pay doctors extra for caring for patients with diabetes. Wouldn't it make more sense to give them a treadmill, gym membership, or to prescribe an exercise program.

Whatever your view might be on the subject I think it definitely warrants some thought. How can we afford to spend 218 billion dollars on a disease that can be controlled? I guess it falls in line with the reasoning behind why people continue to smoke? To read the article in its entirety click here.

Elf Yourself!

2008-11-20T05:51:00.000-08:00

I know it may be a little early to start wishing people a "Merry Christmas", but I just couldn't help myself! So Happy Thanksgiving and Merry Christmas all at the same time. I put together a little dance routine that I recorded over the weekend to honor the occasion I hope you enjoy:)

Send your own ElfYourself eCards

Wheelchair Bodybuilding.

2008-11-19T05:44:00.000-08:00

If you've never heard of wheelchair bodybuilding you are missing out on some incredible individuals. The men and women that compete in this sport are truly some of the most inspiring people around. After being faced with a situation that might upset or depress most individuals, these competitors use those emotions to fuel their desire to obtain a perfect physique. They are the perfect example of what a little hard work and discipline can do for the human body. Check out Jon's story below.

After watching that take a look at your fitness routine and ask yourself if your reaching your fitness goals and are you doing absolutely everything you can do to be your best?

Vitamin C! A Wonder Supplement?

2008-11-14T08:35:00.000-08:00

Vitamin C over the years has been tagged with many different health benefits. A recent study has found that vitamin C supplementation could possibly help reduce the risk of heart disease and diabetes by lowering C-Reactive protein(CRP) a biomarker usually accompanied with such disease. A daily dose of vitamin C can help those who have elevated levels of CRP, while those who did not saw no significant change. The study also found that vitamin C supplementation was found to be comparable to statin drugs in reducing the levels of CRP. To read the full article click the link below.

www.medicalnewstoday.com/articles/129322.php

Thanksgiving Coming Early!

2008-11-12T12:14:00.000-08:00

While doing some cardio today I happened to catch Rachel Ray cooking a rather tasty meal. It was Turkey meatloaf with cider gravy and sour cream and onion mashed potatoes. I plan on cooking it this weekend, but will substitute a few things to keep in on the healthier side.

Instead of using actual sour cream I will substitute with fat free greek style yogurt, which has the same texture as sour cream and I honestly can't tell the difference. Obviously for the ground turkey I would choose ground turkey breast as it is naturally very low in fat. Lastly I would substitute a whole wheat stuffing mix because of the effect processed white flours have on blood sugar. The only other thing I'm not thrilled about is the sugar content in the cider again because of the spike in blood sugar it causes, but hey you can't win 'em all!

Making a few small changes in the way we cook and the ingredients we use can have significant impacts in managing body weight. A quick comparison between the use of sour cream and fat-free greek style yogurt shows just how much of a difference it can make. The recipe below calls for 1 1/2 cups of sour cream for the potatoes, which yields nearly 700 calories and almost 70 grams of fat. Compare this to the greek style yogurt which the same portion provides only 180 calories almost a fourth of the sour cream. Keep in mind small changes can yield big results!

I've attached the recipe below for anyone who loves Thanksgiving as much as I do and needs a good turkey fix before Thanksgiving!

Ingredients

4 tablespoons butter
4 tablespoons flour
2 cups apple cider
4 cups chicken stock
Salt and ground black pepper
3 pounds (about 6) potatoes, peeled and chopped
1 1/2 cups sour cream
6 scallions, white and green parts finely chopped
2 McIntosh or Gala apples, peeled and cut into small dice
1 tablespoon lemon juice
2 pounds ground all-white turkey (or a mix of dark and white meat)
3 to 4 ribs of celery, finely chopped
1 medium onion, finely chopped
1 tablespoon poultry seasoning
1 large egg
2 cups stuffing mix
1 tablespoon EVOO - Extra Virgin Olive Oil

Preparation

Gravy-In a skillet over medium-high heat, melt the butter. Stir in the flour, cook 1 minute then whisk in the cider and stock. Let thicken, season with salt and pepper, and serve.

Serve turkey and stuffing meatloaf with sour cream and onion potatoes, cider gravy and some roasted broccoli or green beans.

Potatoes-In a pot of cold water, add the potatoes and bring up to a bubble over high heat.

Cook until tender, about 15 minutes.

Drain the potatoes and return them to the pot they were cooked in to dry out. Mash them up then mix in the sour cream, scallions, salt and ground black pepper.

Turkey Meatloaf-Preheat oven to 400ºF.

In a large bowl, add apples and lemon juice, and toss together. Add turkey, celery, onion, poultry seasoning, egg, salt and ground black pepper.

In a medium-size bowl, add the stock and the stuffing. Toss around, letting the stuffing soak up the liquid, then add it to the bowl with the turkey. Mix everything together well, then turn it out onto a parchment-lined baking sheet and shape it into a loaf. Coat with EVOO, transfer to the oven and roast until brown and cooked through, about an hour.

Put Life into Perspective!

2008-11-11T09:19:00.000-08:00

Nick is truly someone who we all can learn from. If your ever having a bad day keep in mind the struggles he is faced with everyday and realize all you have to do is change your outlook.

Killer At Large Pt 2

2008-11-10T08:23:00.000-08:00

Here is the trailer of "Killer At Large". Check it out.

Killer At Large

2008-11-07T08:38:00.000-08:00

If you remember the documentary "Supersize Me" where Morgan Spurlock ate only McDonalds for 30 straight days. A new one called Killer At Large could be even better and put more perspective on our nation's obesity problem. Check out the trailer on the website and stay posted for more about a filming in St. Louis!

www.killeratlarge.com

Bottled Water VS Tap Water

2008-10-21T11:08:00.000-07:00

If you've ever wondered whether or not bottled water really is better than tap water the verdict is out. After a two year study the Environmental Working Group found that bottled water contains many of the same impurities that regular tap water does. Not to say bottled water isn't safe to drink, but many companies lead you to believe that their product is the purest of pure when it might as well have come from your kitchen sink. On average a bottle of water contains about 8 different pollutants that range anywhere from trace amounts of medication to chemicals used in the plastics industry. So next time you grab a bottle of water at the gas station think twice and save yourself a buck and a half, it may pay off at a time when the nation's economy is in crisis.

http://www.medicalnewstoday.com/articles/125610.php

Feel free to email any of your fitness/nutrition questions you'd like me to cover in future blogs.
info@essentialfitnessstl.com

Also if you have a fitness/nutrition question that I can't answer I will give you a one week pass to my gym and 2 Free 30 Minute Personal Training sessions.

Holiday Fitness Tips

2008-10-07T06:24:00.000-07:00

As Halloween and the holiday seasons loom closer the temptation to indulge in all the tasty holiday fare increases with each passing day. I'll offer a few quick tips to combat that holiday weight gain that everyone tries in vain to take off in January.

#1 Instead of waiting until after you've gained weight through the holidays and starting to exercise in January, find an exercise program you enjoy and start today. By being proactive and starting your exercise program today you can certainly not feel as guilty about a little holiday indulgence.

#2 If you end up with 3 Holiday parties in one week pick only one in which you will indulge in sweets or that extra glass of wine and stick to your convictions.

#3 If you are lucky enough to plan the office holiday party maybe plan it somewhere that people can socialize and be active at the same time like an ice skating rink.

Feel free to email any of your fitness/nutrition questions you'd like me to cover in future blogs.
info@essentialfitnessstl.com

Also if you have a fitness/nutrition question that I can't answer I will give you a one week pass to my gym and 2 Free 30 Minute Personal Training sessions.