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Don’t talk dirty to me


Diet” a dirty 4-letter word

We all know some dirty 4-letter words, I won’t give examples.  When I was a kid I remember out of the blue calling my Dad a dirty word, he washed my mouth out with soap of course, from that point on I had a newfound respect for English as a spoken language.  The diet is a big part of my job and when I hear people use diet as a dirty word, it makes me want to wash their mouths out with soap too.

Diet is what you are, not what you do.  When people start a typical weight loss program, they “go on a diet,” most people make it a physical event where they stop eating cakes, cookies, pizza, and any other so called “bad” food for a period of time.  Some people “on a diet” will turn the other cheek to certain foods they love while deep down inside they are about to die because they want a doughnut so bad!!

Another technique I hear all too often is the “reward food.”  I personally think that is one of the dumbest things you can do to achieve health and fitness.  Seriously, how many times are you really going to jump through a hoop to eat a cupcake??  “Oh, you worked out 3 times this week?” “good girl, on Saturday go have a twinkie, u deserve it!”

NOT going to happen.

Webster says diet is habitual nourishment, what you eat regularly, and that is exactly the point I want to make.  Diet again is what you are, not what you do.  Instead of thinking about all the things you can’t eat, shift your focus to healthy foods that you can eat.  Think of ways to add more nourishment to your meals instead of taking it away.

Make a point to get the recommended 5-9 servings of fruits and vegetables each day.  It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food, you’re less likely to overeat because fruits and vegetables displace fat in the diet. And that’s not to mention the health benefits of fresh fruits and vegetables.   More than 200 studies have documented the disease-preventing qualities of vitamins, minerals and phytochemicals that are found in produce.  So eat it up, its good for you.

My suggestion for getting more: Work vegetables into meals instead of just serving them as a side dish on a plate.  I love to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, or layered on sandwiches.  It is so easy to get a variety of vegetables and incorporate them into dishes.  You might have to prepare for a meal in advance, but a wise man once said “failing to prepare is preparing to fail”.

Your body is an amazing entity, I always tell my clients, if u ever want to read a good book, read about your body.  Obesity will kill anybody, being just 10lbs over your body’s ideal weight can significantly increase your risk of premature death.

So instead of concentrating on taking away bad food from what eat, try to add more nutrients to your meals and nourish your body to a respectable health and weight.

You are a product of what you do, if you eat unhealthy, feel unhealthy, look unhealthy, then you are probably unhealthy.

Now motivate someone to lose 10lbs!! GET TONED!!!


Personal Training 101: Fat vs Muscle

Which is heavier, 5lbs of FAT or 5lbs of MUSCLE?

Muscle is more dense and fat has more displacement.

I have been a personal trainer since 2001 and this question is the one I hear most from people who are being less accountable with what they eat and how much activity they do.

The most important thing to learn here is that all the muscle in your body is what burns all the fat in your body.  Women will QUIT a training program because they “feel” they are getting “TOO BIG”!!

Muscle is lean, fat is flabby but 5lbs is 5lbs

GT Get Fit Tip: Be Your Best Body Type

Illustration of obesity and waist circumferenc...

Image via Wikipedia

The fog was rolling this morning, the air is getting cooler.  Football season is here and the Bears started off HOT HOT first game of the year ( Bears over Falcons 30-12)

The best time of year?

Some will argue that it is, I despise the frigid temps, but will suck it up for some good football

The cooler weather also signals in our bodies that its time to eat and gain body fat for winter.  Fat, although looking terrible on our abs and hips, does serve that purpose to protect and keep us warm.

Summer time is peak season and time to enjoy the body you worked for all winter.  Once fall gets here, “hunger cues” will commence,  and you’ll be overwhelmed with propensities to eat more calories.

This is natural for warm-blooded animals, what is also natural is how your body will store that fat,  ectomorphs, endomorphs and mesomorphs will store fat in different ways and in different areas of the body.  Your genetics from parents will determine how and where you store the EXTRA fat.

Mesopmorphs:  trouble areas can be around the hips around the love handles but usually compensated by more muscle build and a “V” shape upper body with a tapered waist.  A natural muscular frame keeps the metabolism up and excess fat storage is usually not prominent.

Ectomorphs:  fat stores typically are evenly distributed throughout the body frame although the physique may appear soft and “skinny fat”.   Ecto’s are longer, taller people and won’t store much excess body fat or pack on extra muscle.  Trouble areas can vary but due to the naturally lean body the real trick is to keep your body fat % under 28% for females and 15% for male body frames

Endomorphs: these are the hardest types of bodies to deal with, they can and will store body fat at the drop of the hat, these types can walk by a buffet and gain 4 lbs.   Trouble areas tend to be around the abs, hips, and thighs.  Fat stores can be in excess and can typically give the person a “round” or “pudgy” frame.  They can have broad shoulders and hips and with the extra muscle mass and fat storage around the bones the weight or mass can pack on heavily to this powerhouse frame.

We all have some sort of combination of the three body types listed above.  You may tend to be more dominantly tall or muscular but make no mistake about it, how you eat and what exercises you do or don’t do can determine how much extra fat you store on your frame regardless of what type of body you have.

Check out these pics to get a better idea of what body type you have

WHY I do Personal Training

There is a wonderful group of various people that come together almost like family everyday to my studio and through a habitude  of nutrition and fitness they motivate themselves from what they once were, to go out and inspire to help make change in the lives of others, friends and loved ones.

These people have a loyalty and respect for themselves and what it means to be a productive piece of  society for the betterment of our human kind.  People like these are looked up too and set apart to be made examples for others to follow, for that I commend them.

GT Get Fit Tip: Beat the Heat Index

Summer is approaching and with it comes the heat and humidity, those that have lived in Kentucky and the southeast U.S. know this time of year all to well.  Today as I sit here deciding what my fit tip is going to be about I watch the thermometer rise to a record high for this day since 1991.  I have lived in Bowling Green over 10yrs now and have met people who have moved to this region from all different climates and seasons from around the world. The summer season here is a challenge for those newcomers who are not acclimated and the humidity always gets the blame, almost everyone agrees that humidity makes it hotter and with good reason.  The HEAT INDEX I love being outdoors and appreciate the heat more than the cold but when you add moisture to the air you increase how hot if FEELS to the body which is called the HEAT INDEX.  Our bodies cool by sweating (which is blood that has been filtered through the skin) by releasing heat through sweat glands that act like a natural air-conditioner to the body.  When the air is saturated with moisture and close to the dew point, the sweat doesn’t evaporate and the body fails to dissipate that heat. We hear about the Heat Index all the time because there is great danger for people who are not healthy enough to withstand these extreme swings in temperature, every year in Kentucky people suffer and die from the dangers of heat.  Young babies are left in hot cars and the elderly fall by the wayside doing yard work or just walking to the mailbox because they get dehydrated, too hot and organs shut down.  Adults with high blood pressure, heart or lung conditions and diabetes are at risk, as well as the air pollution.  Please use caution!

Check out the chart, with an 88° temp (not uncommon in BG) and 70% humidity you are raising the Heat Index to make it feel a smothering 100° temp.  Feeling this hot you are flirting with danger; fatigue, heat exhaustion, and possible heat stroke (sun-cooked brains).  When you have to schedule activities or want to be outside this summer treat any Heat Index temperature above 90° with caution and consider these tips to prepare:

  1. Acclimation – give your body short periods (30-50mins) of time outdoors to adjust to the Sun
  2. Time of day – best time to be outdoors is before 10am and after 6:30pm (avoid 12-4pm)
  3. Clothing – wear breathable, light colors, sunglasses for your eyes, sunscreen if you want
  4. Hydrate – 100 ounces plus 50z. every 15-20mins outdoors (electrolyte replacement for long sun exposer)
  5. If you feel nauseous, light-headed, sick, have blurred vision, or get muscle cramps, get of sun and seek medical help – could be signs of heat stroke
  6. Check on neighbors, parents, and grand-parents – The elderly and young are especially vulnerable to the heat. 
Sweltering heat and humidity in Bowling Green can cause health issues and be life-threatening as well as cause energy issues and even blackouts.  Look over the 7-day forecast and alter plans if need be, the heat of the Sun isn’t the kind of heat you want to mess around with – don’t take any chances, remember some of these tips to beat the Heat Index.

The “SKINNY” on Working Out #gettoned

Not everybody dreads a “workout”, for whom the bells toll working out is a must.

Problem is when you go to a health club most the people working out and enjoying it are already FIT, it’s the ones that have no idea WTF is going on that have a problem.  

If you workout or “belong” to a gym, then you see people doing the same thing over and over again.  They never get the results they want because they are not making the best of their workout time.

If you are stuck on weight or FAT LOSS then listen up, make sure you understand this to GET TONED!!

F. I. T.

F-requency – how many days a week you workout

I- ntensity – how hard you work or how many calories you burn in a training session

T- ime – how long each training session lasts

Most gym goers last about 4-6wks, or until their body adjusts to their diet and workout routine.  When the body gets used to what you’re doing then you will decrease maximum benefits.  Your workouts become less effective.

Most weight loss occurs in the beginning especially if you have detoxed your body from unwanted Carbohydrates and lost water retention.

If you want to get FIT then you have to manipulate F.I.T. so your workouts stay popping and fresh.  If your stuck or bored with your current routine then let me know,  I got a 2-day and 3-day a week programs going on where you just show up and do the workout I already made.  GET TONED!!!

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