var _gaq = _gaq || []; _gaq.push(['_setAccount', 'UA-15934338-1']); _gaq.push(['_setDomainName', '']); _gaq.push(['_trackPageview']); (function() { var ga = document.createElement('script'); ga.type = 'text/javascript'; ga.async = true; ga.src = ('https:' == document.location.protocol ? 'https://ssl' : 'http://www') + ''; var s = document.getElementsByTagName('script')[0]; s.parentNode.insertBefore(ga, s); })(); Pleasanton Fitness and Fat Loss: February 2009

Wednesday, February 25, 2009

February 25, 2009.......discipline sacrifice and reward

Being fit and leading a healthy and happy lifestyle requires many things which most of us don't come by naturally, because we are human beings with faults and weaknesses. Those big things we need to develop in order to get to the point of attaining the rewarding feelings of happiness that a healthy lifestyle brings about are hard to come by. This is especially true in today's society of instant gratification devoid of discipline, hard work and sacrifice. It's no more evident than with the economic crisis the world is facing, particularly in the US. Most if not all of it was brought on by the lack of discipline and sacrifice in many areas for many people. This, I feel, can be carried over to fitness and the growing problems with obesity, health and the results costs that society is being overwhelmed with. Focusing on creating discipline, through small sacrifices, in ones life will carry over to the ability to achieve ones goals for health and fitness. A great way to start is to by perhaps getting up 30 minutes earlier so you can fit in that workout that always seems to get pushed to the side. It may "hurt" a bit the first few days, but it will get easier and eventually not be a struggle at all. This may help one do a better job of saying no to that cookie or other food that you just can't go without. Start small and build discipline and sacrifice into your life and then watch how your life changes for the better. Many times happiness and fulfillment lie just on the other side of what appears daunting and intimidating but yet is doable. Go beyond what you think you can do as that is where the real fruit of your labors comes to light. You must navigate through the darkness in order to see the light on the other side. That darkness more often than not is composed of the habits, fears and attitudes which attempt to hold us back. Vow to accept them as they are and face them head on knowing they can be overcome.

Monday, February 23, 2009

February 23, 2009 - Why the easy way doesn't pay...

An article out on another study and further evidence that performance enhancing substances cause problems for those who use them. Granted this study focused on former NFL players linking muslce and bone related injureis to the use of may think this is irrelevant to those who aren't athletes....however it's not. I would hazard to say it points out the fact that using substances that affect your body in an unnatural way, whether they are legal or not legal has startling ramifications down the line. As has been said many times before, in any area of life, whether it be fitness or anything else, there are no shortcuts to success. You can use these things to get ahead, but ultimately you will pay for it. Many can say there is so much pressure to look a certain way or perform to a certain level as an athlete, mom, executive or whatever role in life you have. I say, however, that is not a justification to abuse your body using substances which allow you to get an edge in an artificial way. This, in my estimation, promotes laziness and the achievement of results without the need for discipline, hard work and consistency. The choice is up to you, but the evidence is made clear, harm is inevitable if you make that choice. It's not only your health but your character which is at stake. Do what's right, not what's easy.

Friday, February 20, 2009

February 20, 2009- Cyclists and others at risk for bone loss...

If you or others you know participate in activities such as cycling, swimming or other non-weight bearing activities as your primary form of exercise be aware that you may be at risk for bone loss if you don't supplement that activity with a weight bearing activity such as weight training, jogging etc. These problems can come on early, in the 20s or even 30s. If you are going to do weight training you must also keep in mind that in order to get the benefits for your bones you need to be using resistance at or above 80% of your 1 rep max. This means a weight that you can do only 8-10 reps with......the take home message is bone loss and potential resulting injuries can come on early in life if you don't stress your body with the right combinations of exercise and activity. Read the article

This all goes back to the intensity levels of an exercise, and the evidence I see in gyms and with many individuals is that they don't work anywhere near the levels of intensity or for the duration of time needed to reach the goals they desire to attain. You have to push yourself. Ask yourself, am I coasting? or am I really working hard and doing a little bit more than I think I can do? If your answers are yes and no, then before you become frustrated about the lack of results you need to be able to honestly change those answers to no and yes.

Tuesday, February 17, 2009

February 17, 2009 - Startling Obesity Statistics!

I was just reading an article about the obesity problem in America and some of the statistics are absolutely alarming! Most particularly the ones regarding adolescents and their liklihood of being obese as adults if they are obese as adolescents. Here are the results....for boys who are obese as youngsters their liklihood of being obese as adults is 80% and for girls it's a more daunting 92%! This speaks to the fact that most people realize, and that is that habits developed during youth don't tend to change easily when a person becomes an adult. The key to young people maintaining a healthy weight has many contributing factors but I believe it largely has to do with the example, or lack there of, set by parents. If you are a parent you must lead a healthy lifestyle which includes regular exercise and a proper diet in order for your children to have the best chance of doing the same. Kids do what their parents do.....parents are to be the primary educators of their children in all areas. To the degree that parents fail to provide proper and adequate example and teaching, is the degree to which their children will fail to reach their potential in not only fitness and health but also in life as a whole. In this society, where everyone likes to play the blame game, we need only look at ourselves and see what we are doing before blaming others for our problems or the problems of our children. It doesn't matter how many programs, teachers, instructors, doctors, nutritonists, trainers are available, if parents don't take the lead and set the example the liklihood of failure of children to develop into healthy productive members of society is exponentially higher. With this whole new so called ethic of "responsibility" it's about time each of us take a look at ourselves and take responsibility for our lives and realize that our actions and example influence others far more than our words. The old adage still rings true "actions speak louder than words". Lets shut up and act!

Thursday, February 12, 2009

February 12, 2009 - Pizza Man Says Don't Eat too Much

I ran across a slightly humorous and ironic article noting how the Papa John's pizza founder said his you can't eat too much of his product because it wouldn't be healthy........this is amazing coming from a big time corporate guy admitting his companies food isn't good for you (he says you can't eat 5 or 6 pieces)...oh my...of course nobody ever eats that in denial...hahaha! Anyway it's about time companies are honest about the fact that many of there products, even so called 'healthy' ones, are actually terrible for you. Just think, you'll have to workout really hard for several hours to burn off one of those big indulgences. You've got to limit thus if you want to stay fit, or get fit............

Spent a lot of time modifying the Results program I put together last year....hope to get it officially published in the next month or so.....

Wednesday, February 11, 2009

February 11, 2009.....Workout More to Lose Weight

Just read an article today indicating what I pretty much already knew, and that is the old stand by of 30 min of moderate exercise 5 times a week isn't going to cut it if you want to lose significant weight and keep it off. The American College of Sports Medicine has upped the amount to 50 min 5 times a week. This means moderate intensity, not the kind of workout where you don't break a sweat doing slow walking or 2lb dumbbell lifting. You have to push it...I notice it in gym all the time, most people aren't working out hard enough...if it's not a little bit uncomfortable then you're probably slacking.......The 30 min plan will only keep you from having more than 3% weight gain....which is almost 5 lbs a year for a 150 lb person........So work harder...even when it's hard you have to push yourself and push yourself away from those foods you love more often.

Tuesday, February 10, 2009

February 10, 2009....I published my Women's Workout Book

I've finally gotten my long worked on women's fitness book, Trim Tighten and Tone, published. You'll never appreciate the amount of work that goes into a book until you do it! The relief of being virtually finished with this part of the project is amazing! Over 5 months worth of work, hours of photo shoots, editing photos, writing and formatting..........ahhhhh! I think everyone will really like it and find the programs easy to follow and use. If you'd like to check out this book or the others I've done (which are soon to be revised and updated) check out my publishing store front at ..... with that it's time to grab some food and head to the gym...I have to get out of this chair....can only take so much bad computer posture in one day.........Ciao!