How fit are you?

I recently read this article that asks the simple question: How fit are you? Many of us do exactly what the first sentence says: we toss out the number we last saw on the scale. The test of how fit you are is measured in how well you can use your body's weight for resistance.

So here's the test...

Push-ups Lie facedown on floor, legs straight with toes curled under (no dropped knees, sorry) and arms bent so palms are flat on the floor directly beneath shoulders. Press up, keeping body in a straight line from head to ankle. Do as many in a row as you can—no time limit—and note the number.

Sit-ups Keep your knees bent, feet flat on the floor. Your shoulder blades should come up one third of the way to sitting upright. Do as many as you can in one minute or until you say uncle, whichever comes first! Write down the number.

Wall sit Stand with your back against a wall, feet hip-width apart about 12 inches away from wall. With feet planted, slide down until knees form a 90-degree angle. (Pretend you're in a chair.) Hold as long as you can, and time yourself.

Sit-and-reach Grab some masking tape and a yardstick. Place the yardstick on the floor, then take a foot-long piece of masking tape and stick it across the 15-inch mark to form a cross. Sit on the floor with legs extended in front of you on either side of the yardstick—the zero end facing you—so that bare heels touch the 15-inch tape mark. Keep feet slightly apart. Reach forward with both hands, bending at hips, and see the farthest mark your fingertips touch. Can you touch two inches past your heels? That means your reach is 17 inches. Measure your reach and make a note of the number.

1.5-mile dash Map out a 1.5-mile loop—at the high school track, toward the nearest Starbucks—and lace up. Your mission: Cover the distance as fast as you can by walking, jogging, running or some combo, and time yourself.

So what do you think now? This article is a testimony that many of us use the scale to measure how fit we are. You can lose 25 lbs. and believe you have a reason to celebrate, and yet you can't run a mile, do a wall sit for 1 minute, do 10 push ups, 50 situps, etc.

The next time someone asks you how fit you are, consider your physical fitness as the guidepost!

Childhood Obesity

According the Mayo Clinic, studies show that children are more likely to maintain healthy lifestyles when the family is supporting them. Therefore "make weight loss a family affair".

I have to agree. Children are driven more by what they see, less by what is heard. When the entire family is taking daily walks 30 minutes after dinner, the entire teams support is at work here. When this is done over time, it becomes habit forming. And that, according to the Mayo Clinic is key to conquering obesity.

Change family behaviors
Rather than singling out your child, encourage the whole family to make healthy lifestyle changes. Consider these helpful hints:

Start small. Gradual changes are easiest to incorporate into the daily routine — and to maintain long term. Start by making a few small changes, such as turning off the TV during dinner, switching from soda to milk or water, or taking a family walk after dinner once a week.

Set goals. Set realistic, measurable goals for each family member, and then determine family goals. For example, your child's goal might be to eat fruit for afternoon snacks. Your goal might be to take a brisk walk three days a week. The family's goal might be to limit fast-food meals to once a month.

Recognize triggers. Be prepared for situations that may tempt you to fall back to your old habits. If you're used to eating popcorn at the movies, for example, bring only enough money for admission — or agree that you'll share a small carton of popcorn with your child rather than ordering separate treats.

Celebrate success. Frequent rewards can help keep your family motivated. When your child meets a goal — by asking for fruit rather than cookies after school, for example — offer praise and attention. When your family meets a goal, brainstorm healthy ways to celebrate your success. You might try a family movie night, a weekend picnic or a trip to the pool.

Keep it positive. Focus on healthy lifestyle changes, rather than your child's appearance or a number on the scale. Remember, treating childhood obesity isn't a race. It takes time and dedication to replace established behaviors with new, healthier behaviors.

Be flexible. It'll take time to get used to your healthier habits. Encourage everyone to stick to the plan — but if the goals aren't working for your family, consider making adjustments. It's better to create a new plan than to stick to one that isn't working.

Create a healthy-weight environment
As you work toward healthy habits and behaviors, create an environment that supports these efforts. For example:

Surround your family with healthy foods. Stock your kitchen with fruits, vegetables, whole-grain foods and other healthy choices. Keep junk food and sugary drinks out of the house.

Eat in. Reduce the number of meals your family eats in fast-food and other restaurants. Better yet, sit down together for family meals. Try new recipes or healthier alternatives to family favorites. Keep portion sizes reasonable. Encourage your kids to get involved in shopping and meal preparation.

Build physical activity into the daily routine. Organize family outings that involve physical activity, such as walking to the library or taking a family bike ride. Include children in active chores, such as washing the car or walking the dog. Encourage your kids to participate in school or community sports — or to dance, jump rope or do other physical activities on their own.

Limit household screen time. Set reasonable rules for TV and computer time, such as one to two hours a day for each family member — including Mom and Dad. Keep TVs and computers out of the bedrooms, and don't allow eating in front of the TV or computer.

Be a positive role model
Remember, the best way to get your child onboard with the new, active lifestyle is to commit to the changes yourself. Your actions teach your child what to eat, how much to eat and when to eat. You also encourage your child to be physically active every day if you make it a priority yourself.

Here's how you can be a positive role model:

Eat nutritious foods.
Don't bring junk food into the house.
Control your portion sizes.
Save treats and high-calorie snacks for special occasions.
Turn off the TV.
Be physically active every day.
Stress the importance of healthy lifestyle choices, rather than a number on the scale.

Making lifestyle changes can be challenging, especially when you're busy juggling the demands of daily life. But if your family works together and supports each others' efforts, you're more likely to succeed. Eventually healthy habits will become routine — and you'll be well on your way to treating childhood obesity and improving your family's health.

Jalin starts his program

My nephew Jalin will soon be 12 years old, about to enter the seventh grade, and is on the cusp of an evolutionary change in wellness. Slowly over the years his weight has crept up and without proper supervision, he had become apart of the growing epidemic of Juvenile Obesity!

[current photo will be posted here...check back later!]

What's the plan?

Jalin will eat and Jalin will lose weight! It's that simple. People are typically overweight because they eat the wrong foods and not enough of the good stuff. So my goal is Jalin's goal. He will eat more regularly and begin to see instant results. When I asked his mother about his bowel habits, she emphatically declared he doesn't go every day.

Well that changed instantly, practically overnight. Jalin had an apple the evening before his first day of fitness and he observed that his bowels moved in the morning and it was not anything like he had witnessed before.

Jalin has found that eating more frequently, smaller meals, drinking plenty of water and getting two days of cardio and two days of a upper body and lower body resistance training has pepped up his poops! He was typically going 2-3 times a week, now he has 2-3 each day! The more you move food through your colon, the higher your metabolism.

Did he moan and grown and cry? Yes, no pain no gain!

Today he will take his first picture, and in 6 weeks I will post his results with the after photos!

Jalin will eat, Jalin will hydrate, Jalin will get fit...losing weight is simply a byproduct of his evolution.

Scales are E-V-I-L!

Measuring girth, height, length, volume, are potentially fair assessments of quantity. But in terms of body mass, scales are typically unfair, and often compromise weight loss programs.

Why are they unfair? Well let's see, if they don't measure lean mass, bone density, water weight, it is likely that your numbers are not going to be adequately summarize your weight.

Does that change a persons desire to use it like it's some street carnival fortune teller? Heck no!

Do I shutter when people become so obsessed with their numbers that they forget that they need to build muscle mass? Yes!

Most of us want to be the number we were in highschool, and yet we forget that those lanky bodies were equated to youth, walking immensely, and keeping active. As we get older we lose muscle mass, become sedentary, drive, and yet we continue to eat the same diet we consumed in our youth, expecting similar results of yesteryear.

Very rare occurence that you will achieve your highschool weight.

If you really want to have a sucessful weight loss program, measure yourself at the onset if you must, and then in 6-8 weeks (again if you must). Otherwise let your clothes tell you how you are progressing. In that regard, find an outfit you love and try it on in the size you realistically want to be. In the progress of a well structure exercise program and a modified portion controlled diet, try that garment on regularly. Notice the changes?

Scales are E-V-I-L! Women beware!

Do YouTube?

While taking my brisk walk through the Oxygen message board and debating with a fellow 'gymrat' about lean look through yoga, I found a fantastic link to youtube. Now I am already a fan of the site so it doesn't take much for me to hop a link, especially if it's a five year old tike rapping to single mothers to 'keep ya head up'. But on this day I found an online personal trainer and fitness coach. His channel BodyPerformanceTV is just about the best information source on the subject that I have seen online. He has about 200 episodes posted and counting. He is a rare jewel to have been found.

good food, wise choices, & portion control

Every holiday conscious dieters binge-eat and wonder why they slipped down that slippery slope into oblivion. One answer. And it's a well documented one. First trouble hits when you dare to avoid the feast. Second issue is that you sneak and wind up eating more. And third, you forget to measure!

Memorial Day has passed now. And for those that celebrated the peaceful observance and fell off the wagon, make good on your diet plans and atone by next holiday celebration. Begin the day after? Sure, why not? How you eat daily is a good training exercise for the holiday olympic eating.

1. Invest in measuring cups, a food scale with a tray, and 7 inch plate.
2. Learn to measure portions using Bally Fitness object comparisons.
3. In the beginning, for at least 6 weeks, journal what you eat and when you eat it.

Most feel that eating small meals causes them to gain weight. I have trained numerous clients who completely disagreed with my suggestions, and wound up sabotaging their entire success. It does take time to transition. However if you never start, how will you ever taste success?

4. Eat clean, and eat often (at least 5-6 small meals), control portions. This means you literally have to pack a sizeable cooler or large insulated lunch bag with at least raw fruits, vegetables, water, etc. Basically following Tosca Reno's plan (see video below).

5. If you choose to eat 3 meals, and 3 small snacks in between, opt on your meal to consume 3 ounces of lean protein or protein exchange along with a complex carbohydrate. You can always opt for a meal replacement bar or smoothie as a meal substitution. Good snacks are 3 cups of light popcorn, a fiber one yogurt or bar, 1/2 a large apple, orange, or pear (or 1 small).

6. Don't drink your calories unless you have to get hydrated. If you do, supplement with a fiber powder. This way you get hydrated, feel full, and add benefits to your digestive tract. Kellogg's All Bran Pink Lemonade or Iced Tea is a preference of mine.

Now when the holiday arrives and you can't resist eating at the buffet, here's a trick that doesn't include the measuring cups and spoons. Pull out that 7-inch plate. Make sure that you have protein, carbohydrates. Save your desert for the snack to take home or to enjoy as your snack (in 2-3 hours). Do not over fill your plate and do not stack food on top of eachother.

7. Drink lots of water, stay hydrated! Often the sensation of thirst is confused for hunger.

Enjoy your holiday or buffet without guilt!

Count it all Joy

This is a poem I scribed four years ago. It was inspired by God to be presented to New Harmony MBC Women's Day Prayer Breakfast, 2004.

James 1: 2, 3 "Count it all joy, my brethren, when ye fall into various temptations, knowing that the proving of your faith works endurance"--DBT

Though the family that creates you may seem to hate you… just simply…count it all joy!

When the cradle you rock…you think is your stumbling block…you just…count it all joy!

Although your friends who make you…will try to break you…you just…count it all joy!

When the boss gives you a little praise but denies you your raise…don’t curse him… just count it all joy

Now, you run with a faith partner that walks in spirit and truth, tells you…you’re more like Rahab and less like daughter Ruth…put satan under your feet and count it all joy!

When the hymn in your heart gets pierced with a dart… just count it all joy

When you fall under an attack…it’s the Holy Spirit you lack…you simply…count it all joy

Deny seeds of discord…the Heavenly Father grants the rewards…so count every thing simply joy!

Every prophet may not make you shout…just keep praying ‘til the rocks cry out’…and call it all joy

Pray always and turn away from wrath... ‘cause even a saved sinner can give you a fuller’s bath…counting everything joy

Know God can take your testimony and heal the land while stirring the silted hearts of man…and on His throne He is pleased and counts it joy!

Believe that satan hangs around you ‘cause he knows who you belong to…crush his head…and count it all joy!

And single sisters who often hear that marriage is the true romance…fall in love with Jesus who can bless you in any circumstance…it’s simply satan trying to steal your joy!

So know that every round that takes you higher and higher…is nothing more than a spiritual growth in a baptism by fire…saints, count it all joy!

May God bless the readers, hearers, and doers of His word.