Hello Again,
When people think of exercise, chances are they think weightloss, muscles, and cardio. What you're probably not thinking about is the positive effects it has on your bones. The structural foundation of the human body.
As we age our bodies begin to deteriorate (breakdown) and can become brittle and weak. Now sometimes certain things are unavoidable and unfortunately we are not the "Man of Steel" (ie. Superman) so we're not impervious to disease, infection and other illnesses.
This blog is directed more for the ladies, however, the gents can take something from this as well. Osteoperosis is the deterioration of the bones causing them to become brittle and weak increasing the chances of breaks as we age. Now, we can take an active roll in preventing and/or slowing the process of osteoperosis or we can just sit back and let it overcome us. You Choose!
Attached is a link to an Exercise and Osteoperosis webmd article I found very informative. Take a look and then take action.
Best wishes,
Derek
Friday, January 27, 2012
Wednesday, January 18, 2012
Sunlight= Vitamin D= Postitve Attitude= Positive Results
Hello Again,
I realize I have been gone for a while. Sorry!
As humans there are certain things in life we need to live healthy, happy lifestyles. Obviously exercise (physical activity) and a good nutritional foundation are the most common. But one we tend to over look from time to time is our natural need for sunlight to survive. Unfortunately living in the midwest we do not have the luxury of it being 80 degrees year around, so we do have to make due with what we have. But have you ever noticed how different our moods are during the winter months than in the spring and summer.
Unless you use artificial tanning to maintain your "year roun' brown" there is a good chance that you have experienced these slight changes in mood. When you are regularly getting sunshine, the UV rays, provide your body with vitamin D which has been shown to enhance positive attitudes in human beings. And on a more superficial note people tend to feel better about themselves when they have that radient bronze tone. (Note: Artificial tanning does increase the chances of skin cancer.) However, like tanning from natural sunlight, artificial tanning does have safety precautions that can be taken to decrease the risks.
So, if you're down in the dumps, TRY GETTING YOUR BRONZE ON!
Best Wishes,
Derek
I realize I have been gone for a while. Sorry!
As humans there are certain things in life we need to live healthy, happy lifestyles. Obviously exercise (physical activity) and a good nutritional foundation are the most common. But one we tend to over look from time to time is our natural need for sunlight to survive. Unfortunately living in the midwest we do not have the luxury of it being 80 degrees year around, so we do have to make due with what we have. But have you ever noticed how different our moods are during the winter months than in the spring and summer.
Unless you use artificial tanning to maintain your "year roun' brown" there is a good chance that you have experienced these slight changes in mood. When you are regularly getting sunshine, the UV rays, provide your body with vitamin D which has been shown to enhance positive attitudes in human beings. And on a more superficial note people tend to feel better about themselves when they have that radient bronze tone. (Note: Artificial tanning does increase the chances of skin cancer.) However, like tanning from natural sunlight, artificial tanning does have safety precautions that can be taken to decrease the risks.
So, if you're down in the dumps, TRY GETTING YOUR BRONZE ON!
Best Wishes,
Derek
Friday, September 23, 2011
GOOD FATS!!! BAD FATS!!!
Welcome Back,
In today's society there is a common misconception that we should avoid fats in our diet. When in fact fats are a vital nutrient and incredible source of energy. Below is a very informative article I found on WebMD.com about good fats vs. bad fats. This is only part of the article if you would like to learn more follow the link at the bottom of the page.
Best Wishes,
Derek
That said, dietary fat plays a significant role in obesity. Fat is calorie-dense, at 9 calories per gram, while carbs and protein have only 4 calories per gram, and alcohol has 7 calories per gram. It's easy to overeat fats because they lurk in so many foods we love: french fries, processed foods, cakes, cookies, chocolate, ice cream, thick steaks, and cheese.
And eating too much fat does more than expand our waistlines. Our love affair with fat has helped to trigger an increase in the rates of type 2 diabetes, certain cancers, and heart disease.
...continued
In today's society there is a common misconception that we should avoid fats in our diet. When in fact fats are a vital nutrient and incredible source of energy. Below is a very informative article I found on WebMD.com about good fats vs. bad fats. This is only part of the article if you would like to learn more follow the link at the bottom of the page.
Best Wishes,
Derek
The Skinny on Fat: Good Fats vs. Bad Fats
How fats fit into your healthy diet.
Reviewed by Louise Chang, MD
Fat, fat, fat! Would all of our weight loss problems be solved if we just eliminated fat from our diets? Unfortunately, it's not that simple. We actually need fats -- can't live without them, in fact. Fats are an important part of a healthy diet: They provide essential fatty acids, keep ourskin soft, deliver fat-soluble vitamins, and are a great source of energizing fuel. But it's easy to get confused about good fats vs. bad fats, how much fat we should eat, how to avoid artery-clogging trans fats, and the role omega-3 fatty acids play in heart health.
The U.S. Department of Agriculture's 2005 Dietary Guidelines recommend that adults get 20%-35% of their calories from fats. At a minimum, we need at least 10% of our calories to come from fat.
The problem is that the typical American diet is higher in fat: Roughly 34% to 40% of our calories come from fat. Why? Because they taste so good and are widely available in our food supply. Fats enhance the flavors of foods and give our mouths that wonderful feel that is so satisfying.Does Dietary Fat Make You Fat?
So you might assume that fat is to blame for the obesity epidemic now plaguing our nation. Actually, fat is only part of the problem. Obesity is much more complicated than just overeating a single nutrient. Eating more calories -- from fats, carbohydrates, protein, and alcohol -- than you burn off leads to weight gain. Simply put, people who get little physical activity and eat a diet high in calories are going to gain weight. Genetics, age, sex, and lifestyle also weigh into the weight-gain formula.That said, dietary fat plays a significant role in obesity. Fat is calorie-dense, at 9 calories per gram, while carbs and protein have only 4 calories per gram, and alcohol has 7 calories per gram. It's easy to overeat fats because they lurk in so many foods we love: french fries, processed foods, cakes, cookies, chocolate, ice cream, thick steaks, and cheese.
And eating too much fat does more than expand our waistlines. Our love affair with fat has helped to trigger an increase in the rates of type 2 diabetes, certain cancers, and heart disease.
...continued
Tuesday, September 13, 2011
Are You One Dimensional?
Welcome Friend(s),
How do you train? Do you train on your own? With a partner or a trainer? Either way there is a pretty good chance that for the most part you do a lot of the same (if not similar) exercises more often than you would like. CORRECT? For example bench press, curls, squats, etc.
If so, get out of your one dimensional way(s) and mix things up a bit. There a three different planes in which your body can move in: saggital which runs front to back dividing you into right and left halves, frontal which runs from left to right dividing your body into front and back halves and the transverse plane which divides the body top and bottom halves. Each plane allows for different movements such as leg extension and biceps curls in the saggital plane, lateral raises and shoulder shrugs in the frontal plane, and trunk rotations in the transverse plane.
My challenge to you is to try and incorporate movements from at least two of these planes simultaneously in one exercise inorder to increase functional training effeciency and decrease the boredom. We don't opperate in a one dimensional life so why should we train in one?
Listed is a list of my favorite muli-plane exercises to get you started.
1. Burpees w/ or w/out push-up- (saggital/frontal) hands down my absolute favorite!
2. Ski-Jackers-(saggital/fontal) (transverse with a twist)
3. Dead-Lift- (saggital/ frontal)
4. Lunge w/ med-ball twist (saggital/ transverse)
5. 3 jacks (saggital/ frontal)
Feel free to give these a try and see what it adds to your training.
Best Wishes and Good Luck,
Derek
How do you train? Do you train on your own? With a partner or a trainer? Either way there is a pretty good chance that for the most part you do a lot of the same (if not similar) exercises more often than you would like. CORRECT? For example bench press, curls, squats, etc.
If so, get out of your one dimensional way(s) and mix things up a bit. There a three different planes in which your body can move in: saggital which runs front to back dividing you into right and left halves, frontal which runs from left to right dividing your body into front and back halves and the transverse plane which divides the body top and bottom halves. Each plane allows for different movements such as leg extension and biceps curls in the saggital plane, lateral raises and shoulder shrugs in the frontal plane, and trunk rotations in the transverse plane.
My challenge to you is to try and incorporate movements from at least two of these planes simultaneously in one exercise inorder to increase functional training effeciency and decrease the boredom. We don't opperate in a one dimensional life so why should we train in one?
Listed is a list of my favorite muli-plane exercises to get you started.
1. Burpees w/ or w/out push-up- (saggital/frontal) hands down my absolute favorite!
2. Ski-Jackers-(saggital/fontal) (transverse with a twist)
3. Dead-Lift- (saggital/ frontal)
4. Lunge w/ med-ball twist (saggital/ transverse)
5. 3 jacks (saggital/ frontal)
Feel free to give these a try and see what it adds to your training.
Best Wishes and Good Luck,
Derek
Friday, September 2, 2011
Kickin' The HABIT
Welcome Back,
In the health and fitness industry we encounter many obsticals. Whether it is with food, exercising regularly, or simply finding motivation to want to be healthier. Whatever it may be there are no impossible obsticals, they are only as difficult as you make them. More often than not they appear difficult because we are so use to doing things the only way we know how. Therefore it becomes HABIT.
Obviously not all habits are bad, if they were, we would all be in trouble!
Habits are made and fortunately they can inturn, be broken for good or bad. However, we are going to focus on breaking the BAD and making them GOOD.
Research shows that it takes on average 21 days to break a habit. Unfortunately, most of us don't ever make it to the 21 day mark to see any sort of positive change. Instead we tend to think with the mindset that "if it hasn't killed me yet, it can't be that bad for me." YET is the opperative word there. Hasn't killed you YET!
The United States of America is the #1 obese country in the world and it is because of that irrational thinking that got us to the TOP SPOT on a list I personally am not proud to be on. We live in day and age where our children are dying before the parents because of preventable diseases like childhood diabetes (typically due to childhood obesity) primarly because of poor eating HABITS! Allowed by who? THE PARENTS!
Children do not know any different. It is up to the parents to take an active roll in the childs' lives and set good examples for them at an early age in order to prevent unnecessary illnesses throughout their lives.
Now don't get me wrong, I think a kid should be a kid and be able to enjoy a candy bar from time to time. But parents come on lets be a little bit reallistic about this and keep the garbage out of your house. Good habits start in the home and they start with YOU!
You are like superheros to your kids whatever you do they want to do too. If they see you drink a pop they want a pop, if you have a candy bar they want a candy bar. The list goes on and on. So why not create the imprint in their minds at a young age that fruits and veggies are delicious and nutritious. I know it's not always the most convenient snack but that is the problem with people to day is that we are so spoiled by convenience that we neglect to take the time to prepare a health conscious meal or snack not only for our kids but for ourselves as adults. Instead of the morning pop have a CUP (6-8oz.) of BLACK COFFEE and a water with your breakfast and rather than wake up with just enough time to race out the door to work wake up 30 minutes earlier and have some breakfast with your kids.
I understand people don't like change, believe me I didn't either but I knew that if I didn't change in the profession I am in why should anyone else to want to either.
Take for example my love for Dr. Pepper. I will admit that there was a time where my vice was Dr. Pepper and believe me I LOVE Dr. Pepper! But I realized that even though I enjoyed the taste of it, I knew that it was one of my obsticals I had to adjust to for me to achieve the goals I was trying to obtain. First of all pop is aweful for you regardless of the delicious taste, but 90 percent of the time so is most anything that taste great. But you learn to adapt.
I use to drink at least one pop daily and now I am lucky if I drink one a month. I was able to kick the habit in less than a week because what I was working for meant that much to me. I was running a do as I say not as I do business and in fitness that just frustrates people more than motivates, so I had to make some changes. And I did! I no longer crave pop, in fact I find that I can't get enough water and a pop just doesn't hit the spot anymore.
All it takes is a little will power and the motivation to want to take the steps toward living a healthier and happier life.
I KICKED my habit. And you can too!
Best Wishes,
Derek
In the health and fitness industry we encounter many obsticals. Whether it is with food, exercising regularly, or simply finding motivation to want to be healthier. Whatever it may be there are no impossible obsticals, they are only as difficult as you make them. More often than not they appear difficult because we are so use to doing things the only way we know how. Therefore it becomes HABIT.
Obviously not all habits are bad, if they were, we would all be in trouble!
Habits are made and fortunately they can inturn, be broken for good or bad. However, we are going to focus on breaking the BAD and making them GOOD.
Research shows that it takes on average 21 days to break a habit. Unfortunately, most of us don't ever make it to the 21 day mark to see any sort of positive change. Instead we tend to think with the mindset that "if it hasn't killed me yet, it can't be that bad for me." YET is the opperative word there. Hasn't killed you YET!
The United States of America is the #1 obese country in the world and it is because of that irrational thinking that got us to the TOP SPOT on a list I personally am not proud to be on. We live in day and age where our children are dying before the parents because of preventable diseases like childhood diabetes (typically due to childhood obesity) primarly because of poor eating HABITS! Allowed by who? THE PARENTS!
Children do not know any different. It is up to the parents to take an active roll in the childs' lives and set good examples for them at an early age in order to prevent unnecessary illnesses throughout their lives.
Now don't get me wrong, I think a kid should be a kid and be able to enjoy a candy bar from time to time. But parents come on lets be a little bit reallistic about this and keep the garbage out of your house. Good habits start in the home and they start with YOU!
You are like superheros to your kids whatever you do they want to do too. If they see you drink a pop they want a pop, if you have a candy bar they want a candy bar. The list goes on and on. So why not create the imprint in their minds at a young age that fruits and veggies are delicious and nutritious. I know it's not always the most convenient snack but that is the problem with people to day is that we are so spoiled by convenience that we neglect to take the time to prepare a health conscious meal or snack not only for our kids but for ourselves as adults. Instead of the morning pop have a CUP (6-8oz.) of BLACK COFFEE and a water with your breakfast and rather than wake up with just enough time to race out the door to work wake up 30 minutes earlier and have some breakfast with your kids.
I understand people don't like change, believe me I didn't either but I knew that if I didn't change in the profession I am in why should anyone else to want to either.
Take for example my love for Dr. Pepper. I will admit that there was a time where my vice was Dr. Pepper and believe me I LOVE Dr. Pepper! But I realized that even though I enjoyed the taste of it, I knew that it was one of my obsticals I had to adjust to for me to achieve the goals I was trying to obtain. First of all pop is aweful for you regardless of the delicious taste, but 90 percent of the time so is most anything that taste great. But you learn to adapt.
I use to drink at least one pop daily and now I am lucky if I drink one a month. I was able to kick the habit in less than a week because what I was working for meant that much to me. I was running a do as I say not as I do business and in fitness that just frustrates people more than motivates, so I had to make some changes. And I did! I no longer crave pop, in fact I find that I can't get enough water and a pop just doesn't hit the spot anymore.
All it takes is a little will power and the motivation to want to take the steps toward living a healthier and happier life.
I KICKED my habit. And you can too!
Best Wishes,
Derek
Sunday, August 21, 2011
IT'S TIME TO BE SELFISH
Ladies and gentlemen,
I have a bone to pick with you! How many of you read these blog posts and apply them to your everyday life? And, How many of you read them and shrug them off as "same old crap just a different day"?
Either way we need to chat! Now as a personal health and fitness advisor it is my job and personal goal in life to help each and every one of you achieve personal fitness success. Keep in mind I am not a miracle worker and I DO NOT have a magic pill that gets immediate results. NO BODY DOES! And if they do, chances are, it's probably not safe for you.
So enough with the rambling. Because I truly want to help you, it's what I love to do! So if you would like my help and guidance. I will give you everything I have got to get you to where you are going. But what I am going to need from you is a little SELFISHNESS! That's right be selfish for once in your life, stop doing what everyone else wants/ expects you to do and do something for yourself.
To life a healthy life means change. Believe me I know, change is scary. But change is also, GOOD! You're thinking, well, what do you mean change. ("I don't want to give up my weekends of fun"(ALCOHOL) or "Eating healthy is too, expensive.") You are somewhat correct on the latter, eating healthy is expensive, but it doesn't have to cost you anything extra, if you could/would just make a few sacrifices.
Let me ask you this, What is one of your vices you think you can't live with out? Try getting rid of that and take the money you save from one of your daily/weekly habits (that I am sure isn't all that good for you) and apply that towards healthier foods.
Back to being selfish. This can all be done with baby steps but no one else is going to do this for you. If you find yourself doing everything for everyone else and can not for the life of you remember the last time you did something for you, take this time to reflect and declare it "YOU TIME" or "ME TIME" whichever you prefer and do not let anyone or thing interrupt you for however long you determine. "BREATHE!" And say to yourself, "THIS IS FOR ME AND NOBODY ELSE!"
Once you can declare a "me time" let it become routine, routines are healthy. If you say your are going to run 3 miles at 5:30 am then get your butt out of bed and RUN! If you are meeting with trainer at a certain time do your best to keep that appointment, who cares if you inconvenience someone else for 45 minutes. Let them know you will make it worth their while. BECAUSE THIS IS MY TIME TO DO WHAT I HAVE TO DO FOR ME!
SELFISHNESS IS A NECESSITY!
CONGRATULATIONS! Now go do YOU!
BEST WISHES,
DEREK
I have a bone to pick with you! How many of you read these blog posts and apply them to your everyday life? And, How many of you read them and shrug them off as "same old crap just a different day"?
Either way we need to chat! Now as a personal health and fitness advisor it is my job and personal goal in life to help each and every one of you achieve personal fitness success. Keep in mind I am not a miracle worker and I DO NOT have a magic pill that gets immediate results. NO BODY DOES! And if they do, chances are, it's probably not safe for you.
So enough with the rambling. Because I truly want to help you, it's what I love to do! So if you would like my help and guidance. I will give you everything I have got to get you to where you are going. But what I am going to need from you is a little SELFISHNESS! That's right be selfish for once in your life, stop doing what everyone else wants/ expects you to do and do something for yourself.
To life a healthy life means change. Believe me I know, change is scary. But change is also, GOOD! You're thinking, well, what do you mean change. ("I don't want to give up my weekends of fun"(ALCOHOL) or "Eating healthy is too, expensive.") You are somewhat correct on the latter, eating healthy is expensive, but it doesn't have to cost you anything extra, if you could/would just make a few sacrifices.
Let me ask you this, What is one of your vices you think you can't live with out? Try getting rid of that and take the money you save from one of your daily/weekly habits (that I am sure isn't all that good for you) and apply that towards healthier foods.
Back to being selfish. This can all be done with baby steps but no one else is going to do this for you. If you find yourself doing everything for everyone else and can not for the life of you remember the last time you did something for you, take this time to reflect and declare it "YOU TIME" or "ME TIME" whichever you prefer and do not let anyone or thing interrupt you for however long you determine. "BREATHE!" And say to yourself, "THIS IS FOR ME AND NOBODY ELSE!"
Once you can declare a "me time" let it become routine, routines are healthy. If you say your are going to run 3 miles at 5:30 am then get your butt out of bed and RUN! If you are meeting with trainer at a certain time do your best to keep that appointment, who cares if you inconvenience someone else for 45 minutes. Let them know you will make it worth their while. BECAUSE THIS IS MY TIME TO DO WHAT I HAVE TO DO FOR ME!
SELFISHNESS IS A NECESSITY!
CONGRATULATIONS! Now go do YOU!
BEST WISHES,
DEREK
Wednesday, August 3, 2011
AHH, THOSE SUMMER NIGHTS!!!!
Hello Again,
I know, I know! It has been far too long since my last blog post and I apologize. I suppose I could use the excuse I hear all too often, "I'm BUSY," but I will not. As a matter of fact I really don't have an excuse that would satisfy your distaste for my lack of commitment this summer to you as readers, fitness enthusiasts and friends.
On a daily basis I continue to reiterate to my clients that their excuses do not matter to me. There is always time to exercise it just takes a little extra commitment both physically and mentally. Now, I understand that with summer, comes vacations and parties and all of the fun things that we all love to do. I am guilty of it too!
However that does not relieve me from my moral obligation to motivate and help each and everyone of you be successful in your fitness endeavours.
So HEAR IS MY PROMISE TO YOU...
Summer is coming to an end and as much as I really hate to say this it has been a hectic but a good one at that. My one true excuse I will use is that I did get engaged this summer and on top of that bought a house, so if you could grant me this one excuse it would be appreciated.
So Starting AUGUST 15th, my promise to you is to post a minimum of two health and fitness related posts monthly but my goal will be to hammer out 1 post weekly.
SO READERS IF YOU HAVE NOT HEARD FROM ME AT LEAST TWICE DO NOT HESITATE TO HARASS ME AND SAY "LET'S GO!"
NO MORE EXCUSES!
DEREK
I know, I know! It has been far too long since my last blog post and I apologize. I suppose I could use the excuse I hear all too often, "I'm BUSY," but I will not. As a matter of fact I really don't have an excuse that would satisfy your distaste for my lack of commitment this summer to you as readers, fitness enthusiasts and friends.
On a daily basis I continue to reiterate to my clients that their excuses do not matter to me. There is always time to exercise it just takes a little extra commitment both physically and mentally. Now, I understand that with summer, comes vacations and parties and all of the fun things that we all love to do. I am guilty of it too!
However that does not relieve me from my moral obligation to motivate and help each and everyone of you be successful in your fitness endeavours.
So HEAR IS MY PROMISE TO YOU...
Summer is coming to an end and as much as I really hate to say this it has been a hectic but a good one at that. My one true excuse I will use is that I did get engaged this summer and on top of that bought a house, so if you could grant me this one excuse it would be appreciated.
So Starting AUGUST 15th, my promise to you is to post a minimum of two health and fitness related posts monthly but my goal will be to hammer out 1 post weekly.
SO READERS IF YOU HAVE NOT HEARD FROM ME AT LEAST TWICE DO NOT HESITATE TO HARASS ME AND SAY "LET'S GO!"
NO MORE EXCUSES!
DEREK
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