Get the skinny on weight loss, health + living.

Achieving a goal is a powerful thing.

Sometimes we lose motivation along the way. We beat ourselves up for slipping, doubt our ability to make it. We can’t work up the drive to work out. The cruel things we’ve heard in the past echo in our head.

To fight these demons, we need to summon our strength. And music’s a great way to do it.

Some of these suggestions will inspire you and some of them will make you laugh. Either way they’ll shift your mood and get you out of the funk.  Feel free to contribute your own via comments!

I Won’t Back Down – Tom Petty

Don’t Stop Believin’ – Journey

Mama Said Knock You Out – LL Cool J

Eye of the Tiger – Survivor

We Will Rock You – Queen

You Gotta Be – Des’ree

Fighter – Christina Aguilera

Stronger – Britney Spears

I Will Survive – Gloria Gaynor

Crazy – Seal

Hero – Mariah Carey

Lose Yourself – Eminem

I Hope You Dance – Lee Ann Womack

Survivor – Destiny’s Child

You’d think marathoners would be in excellent shape. Yet three people, ranging in age from 26 to 65,  died last weekend while running the Detroit Marathon.  What’s going on?

Perhaps they were decrepit and unfit to participate  in such a physically taxing challenge. Yet marathon deaths are not uncommon. Every year at least a few runners lose their lives during or just after the race.  And those are just the ones we hear about.

Think about it. In this blog I’m always encouraging you to consider what your ancestors would have done. (I should market a bracelet that says WWCMD – What Would Cro-Magnons Do).  The Cro Magnons weren’t running long distances. They were walking long distances, and sprinting for short intervals in order to flee a saber toothed tiger, or to spear a buffalo for lunch. When they were done wit hthis intense burst of energy, they stopped and rested briefly. So our heart and lungs are built for that kind of activity. Repeating the same movement at the same rate over and over again – i.e. distance running – shrinks these organs in order to increase the output. In a 2001 article in The American Journal of Cardiology, Dr. Alan Siegel published five years’ worth of studies on 80 middle-aged male runners. He drew blood samples before and after they ran a marathon. Post-marathon, their blood exhibited signs of cardiac damage: more proof that our bodies just aren’t meant to do this kind of exercise.

Those of you who thought fitness meant triathalons may be rejoicing at  this news. It’s true that you don’t have to run for miles and miles to see benefits. In fact, exercise like this can cause problems down the road. But it’s still important to push yourself to the limit at intervals, then back off. You can incorporate this philosophy in any activity you like, such as  running, dancing, or swimming. Let me know how it goes once we get the comments section working again

For some, weight loss is as simple as a dedicated regimen of healthy eating and exercise. Other people seem to have incredibly stubborn fat that won’t budge no matter what. If this sounds like you, it’s time to look at a few other factors that could be causing you to retain the pounds.  One of these is the role your hormones play.

There are a number of hormones implicated in weight loss, and today we are going to focus on estrogen. Have you noticed that as a general rule, it’s easier for men to maintain a lean, muscular physique while women tend to have a bit more fat? This is due in large part to estrogen.  Men do have this hormone, and more of it as they age. However, it’s the main female sex hormone (or rather, group of hormones).

Excess estrogen can promote the growth of estrogen-sensitive fat tissues in anyone.  For men, these are located in the belly and chest, and for women, belly, thighs, buttocks, and upper arms.  Why would someone have excess estrogen? Well, in this day and age, most of us do. Xenoestrogens are estrogen-mimicking chemicals in pesticides, herbicides, plastics, and other synthetic substances. Many of us encounter these pollutants on a daily basis. Often times, our bodies mistake them for estrogen, and use them to grow more fat. And ironically, fat produces estrogen, so the more fat you have, the more estrogen you’ll make.

Another reason we have too much estrogen is because women are not pregnant or nursing nearly as often as they were back in the day. Now don’t get me wrong, this is not an argument for women to stay pregnant and barefood. But the fact of the matter is that womens’ bodies were designed to carry and sustain human life, and in order to do this, our bodies create progesterone – the pro-gestation hormone that’s present during pregnancy and nursing. Progesterone has a balancing effect on estrogen. Most women don’t have enough of it.

Now, remember that estrogen is not bad. It’s necessary! But too much of it will wreak havoc with your body. Everything in moderation, right? So if you think your issue might be an excess of this hormone, there are a number of things to try:

1. Avoid synthetic chemicals. Consider natural cleaners such as Seventh Generation, Dr. Bronners, and homemade alternatives.

2. Cut down on your soy intake. Soy contains estrogen-mimicking compounds.

3. Consult with a trained health care professional (like me!) before taking this step, but consider supplementing progesterone USING A NATURAL, PLANT-BASED FORM. Synthetic progesterone will just get you into more trouble.

Fittest City In America: Salt Lake City, UT. Thanks to its low obesity rates and athletically motivated residents, SLC reigns at the top of the 2009 Men’s Health Magazine rankings. Some interesting stats: over 50% of residents exercise at least 30 minutes daily. Only 22% are clinically obese, compared to the national average of 25.19%. And television viewers in this area spend 23% less time watching tv than their counterparts across the country. You won’t have a hard time finding raw almond butter or grass finished beef, either: there’s one health food store for every 2,867 residents here, compared with the national average of one per 12,118!

Fattest City In America: Miami, FL. Shocker, right? 61.5% of its residents are heavy enough to increase their risk for weight-related problems! Despite the abundance of gyms and health food stores, locals are less likely than average to use them. Miamians (Miamiites?)  spend 20% more time watching tv than average, and participate in sports 20% less than average (maybe it’s the same 20%). Air quality is poor, park acreage per capita is 80% lower than national average, and residents score poorly for motivation to participate in outdoor activities: they are 35% less likely to jog or cycle.

Fittest Country: Of 29 countries surveyed,  South Korea and Japan have obesity rates of 3.2%. But I’m sure there are countries with lower rates than this. Countries where McDonald’s hasn’t yet infiltrated every city block. Perhaps the mountains of Tibet, or rural Tanzania.

Fattest Country:  I’m seeing all kinds of statistics on this one. According to one site, Americans have a 30% obesity rate (this conflicts with the 25.19% rate cited by Men’s Health, but either way it’s up there). Mexico, the UK, Slovakia and Greece round out the top 5. Another site ranks countries with a BMI of 30 or higher, which includes both overweight AND obese individuals: the US is at #10 with 74%/ The Pacific Ocean appears to have a monopoly on high BMI, with Nauru at the top of the list, and other Pacific islands comprising the next 6.

If you’ve read the BODA blog, listened to any news, or seen any children in any American town aside from Boulder, CO, you’re well aware of the epidemic  of  childhood obesity. And if you’ve ever had the misfortune to eat a meal in a school – or any other government-run institution – you’re well aware that our health and fitness tend to come second to budget and ease of preparation. In the case of schools, grassroots organizations such as Slow Food are taking steps to ameliorate this situation by supporting school lunch reform.   In that spirit, today’s News Bites will take a brief look at school lunch in two other countries that are currently doing a lot better with this stuff than we are.

ENGLAND: New regulations championed by celebrity chef Jamie Oliver and recently put into effect include: fried foods only served twice per week, a ban on chocolate, at least one portion of fruit and one of veg per day, and limitations on sodium. Coolest of all is that no preservatives, artificial sweeteners, or artificial colors are allowed. Of course, “one serving of fruit and one of veg” has the potential to mean “gross mealy apple that no one wants to eat, and limp overcooked green beans that get flung at friends instead of placed in mouths”. But these regulations actually go further than what we have here in the US. It’s a start.

JAPAN: A picture is worth a thousand words. How about seaweed, miso soup, and a tangerine? Or perhaps fish, soup, and rice? The cost of producing a meal is 2500 yen, or just over $27, most of which goes to labor, because lunches are made primarily from scratch. Parents are only responsible for 250 yen. Meals are also considered a time for learning appropriate manners and behavior.

When I think back to my 3rd grade lunches in Boston, I remember limp french fries, Eric S. calling the lunch lady “gramma”, and ketchup as “the vegetable”. Let’s ask  our government to take a cue from the more progressive countries and start giving kids what they need – wholesome, nutrient dense, and delicious meals…so they can grow up big and strong, instead of obese and diabetic.

Oh, and on a similar subject, check out this video of Dr. Doris Rapp discussing how children’s allergies to various foods can cause severe behavior problems. Fascianting stuff.

Ok, you all know I am not a proponent of calorie counting. If you want to lose weight, pay attention to when you’re hungry and when you’re full,  eat nutrient dense foods, and create an active lifestyle. That said, ultimately, you do need to burn more calories than you’re consuming in order to drop the pounds. Today I present to you a list of common activites that do not qualify as traditional exercise, yet you might be surprised at the caloric output they create. If you are not a fan of plodding on the elliptical while Lady Gaga’s “Poker Face” blares tinnily through the loudspeakers and the sweating ape next to you grunts ferociously, rest assured that other forms of movement like the ones below are still pushing you in the right direction. I can’t vouch for the accuracy of these numbers but someone somewhere thinks they’re right.

SHOPPING: Per this site, if you weigh 160 lbs, 15 minutes of shopping burns 65 calories. Who would have thought??

SEX: If you weigh 160 lbs and have 30 minutes of intercourse, this site estimates you’d burn 153 calories.  Not all that much more than shopping. Hmmm…

HOUSEWORK: Same site, weight, same time = 105 calories.

PLAYING GUITAR: Same, same, same = 115 calories.

PLAYING FETCH WITH YOUR DOG: One hour burns 115 calories. The site doesn’t specify weight.

NERVOUSLY STANDING IN LINE WHILE TWITCHING AND STAMPING FEET: 140 calories per hour. See demonstration above.

When I broach the subject of exercise with my clients, they usually react with guilt, saying something along the lines of  “yeah, I belong to the gym, but I haven’t gone much” or “I know I should do it, but I don’t like it”.

Well, first of all, I want to reframe the concept of “exercise”.  It conjures up images of loud gyms with creepy machines and grunting, sweating apes. At least for me. There have been periods of my life when I’ve liked the gym, but they haven’t lasted long. I look at all the people on ellipticals, stepping to nowhere, and I can’t help but imagine robots training for Armageddon. No, rather than “exercise”, I want you to think of it as “movement” instead. You’re moving your body. That’s all.

So with so many forms of “movement” out there, and so little time in your schedule, how can you maximize your efforts? Well, a  recent NPR story has a good deal to say about the benefits of interval training. Steve Boutcher, a professor of exercise (sorry) science at University of New South Wales in AUS, has researched interval training using stationary bicycles. In one study, subjects participated in 20-minute workouts 3x per week. They alternated between 12 seconds of gentle peddling and 8 seconds of intense sprints. A control group cycled at a steady pace for 40 minutes. After 4 months, the steady cyclers lost an average of less than two pounds or body fat, while the sprinters lost an average of 6 pounds.

This study didn’t mention controlling for diet or other lifestyle factors, so like any study, it should be viewed critically. However, there’s good science – and anthropology – behind it.  Boucher states catecholamines – our fight or flight hormones like adrenalin – are released when we’re in an all-out, super intense phase of exercise. These hormones tell our bodies to burn fat as an energy source.

The science makes sense, and here’s why this makes sense to me from a historical standpoint. Our ancestors weren’t jogging along at a steady pace in order to burn calories. They were walking, sometimes for miles, to find food, then occasionally sprinting if they either a) spotted an animal to hunt or b) were being hunted by an animal! Our bodies, therefore, know how to engage in long, rather relaxed periods of exercise alternating with super-adrenalin charged mode.

Look, in this sedentary world, I am all for anything that will get anyone moving. You resonate with restorative yoga? A mellow dance class? Strolling slowly through the fall leaves? Great. A little circulation to the limbs, a little jolting to the organs, will make you feel a whole lot better. But it’s starting to look as though the best way to burn body fat is by including brief bursts of powerfully intense exercise. Theoretically, you could even do this in an office cubicle by engaging in ten or twenty seconds of super hectic jumping jacks throughout the day, or skipping rope like your life depended on it.  Get your coworkers to join you, especially if you’ve just eaten that Safeway chocolate cake for Ethel’s retirement party.  And let me know how it goes.

photo credit: pfala

One key to creating health is to listen to ourselves and our bodies. Being aware is a powerful tool, one that allows us to understand clues and symptoms of both health and disease. These tips come in the form of cravings, moods, or physical cues and can make the difference between losing weight and looking great or being frustrated with our health.  Here are five quick ways to tell how your health stacks up today:

Never Let ‘Em See You Sweat– Not true! Sweating easily is a sign of physical conditioning and health. It removes toxins and too much sodium from the body and helps regulate body temperature when you exercise. One of the goals of any fitness routine should be to work up at least a light sweat. Sweat can also give you clues into your health. A lack of sweat can mean you are dehydrated while night sweats can mean trouble with your thyroid.

Blue Mood: You might not think that nutrition  has much to do with fatigue, but think again. Ditto PMS, and mental fogginess–

• Many times, fatigue, especially in the middle of the day or early evening, is directly related to  not getting enough complex carbohydrates, enough water, or enough iron.
• the bloating and moodiness associated with PMS can be caused by not getting enough calcium and magnesium and by eating too much sugar.  Taking a calcium supplement that also includes magnesium (for proper calcium absorption) and cutting back on sugar can really help ease the symptoms of PMS.
• Depression can also be exacerbated by poor nutrition, mainly not getting enough Omega 3 fatty acids, which is why many people on a low fat diet can experience sadness, anxiety and anger. Supplementing with wild caught fish, nuts, and flax seed oil in dressings, sauces, and soups is a great way to make sure you are getting enough healthy fats.
• A lack of vitamin E and/or iron is associated with mental fogginess. This can also be caused by not eating enough vegetables and a lack of antioxidants. Nuts and seeds are wonderful for vitamin E while leafy greens such as kale, spinach, and chard are good sources of antioxidants and iron.

Craving Health:  They come in so many forms and can really spell torture for those of us trying to get ourselves healthy.

• Craving carbs? You might not be eating enough calories. Not only are you slowing your metabolism but  you aren’t getting enough vitamins for good health.
• Craving salty foods? Exhausted adrenals might be to blame. Try drinking more water, sleeping more, and relieving anxiety.
• Sugar getting to you? An overabundance of yeast may be to blame. Chances are, if you cut sugar out of  your diet for a week or two those cravings will begin to disappear. Drinking water with lemon and avoiding white flour, vinegar, and mushrooms for a bit may also help.

A Sensitive Topic: Not many of us like to look at, let alone talk about our eliminations, but poo really does show us how healthy we are.  Healthy poo should have the size and shape of a banana, shouldn’t smell, should float, and should be golden brown in color. Some common abberations?

• Color–dark colored eliminations can mean you aren’t eating enough vegetables or are eating too much salt. Greenish poo can mean too much sugar in the diet.
• Frequency–going once to twice a day is ideal. Less means that toxins aren’t leaving your body properly and can mean you are allergic to dairy or wheat, aren’t eating enough vegetables, or are not drinking enough water.
• Consistency–your eliminations should be the consistency of an unripe banana. Pebble like poo means you aren’t getting enough fiber while more liquidy stool can point to allergies or lactose intolerance.

photo credit: Robbert van der Steeg

What do Olympic planning committees know about exercise that we don’t? That success is all about the timing, which is why they hire circadian rhythm experts to help schedule Olympic events. Taking a cue from them, we can increase the effectiveness of both exercise and dieting by setting them to a clock. In diet world, routine is the name of the game.

First things first–knowing whether you are a night owl or an early bird can really help you watch out for certain pitfalls and structure your day around what works for you. Night owls tend to suffer more from a lack of schedule, which makes them more vulnerable to overeating at lunch (because they skip breakfast more than early birds) and nibble the midnight snacks (because they are up). By focusing on getting a good breakfast and making sure that they have healthy snacks on hand if tempted to eat late, night owls can significantly reduce calories. Early birds, on the other hand, can get out of whack by eating too close to bedtime, with work and activities pushing dinner back. They benefit from eating a bigger lunch and a light dinner or snack in the evening.

Regardless, researchers believe that eating at consistent times, day after day, helps the body to regulate metabolism and run smoothly.

While you might think that early birds benefit from early morning exercise, think again. Researchers have found that everyone benefits more from exercise in the late afternoon and early evening. This is when your body temperature is highest, you are most limber and your heart and lungs are performing at their best.  Early birds benefit from exercise between 1-3:30 in the afternoon while night owls get the most out of a later workout, between 5:30 and 7:30 in the evening.  On the other hand, researchers have shown that those who make morning exercise a habit tend to stick with it. Just realize that it might take your body longer to wake up in the morning and treat it accordingly!

photo credit: A6U571N

While we have been told the alarming amount of weight gain in the last couple decades is the direct correlation of eating too much and exercising too little, scientists are discovering that not everthing is what it seems. Pollution, they have discovered, may be one dirty culprit sabotaging our waistlines.  Certain industrial chemicals act as  endocrine disruptors, screwing around with the hormones that regulate metabolism and appetite control. These chemicals, largely found in pesticides, flame retardants, and phthalates–used to plasticize a wide range of everyday products, from water bottles to makeup—also are thought to cause cancer and developmental defects as well as obesity.

Different studies have found that different chemicals effect the body and its fat cells in different ways. At Laval University in Quebec, scientists discovered that pesticides such as DDT and organochlorines such as dioxin are stored in our fat cells. As we lose weight, those chemicals are released back into our bloodstream in alarming rates, disrupting our thyroid gland’s ability to regulate our metabolism. Basically, the scientists found, these chemicals shut down our ability to burn fat.

Other chemicals, called organotins, are stabilizers used in products almost universally, from clothing to pesticides to plastics. Some findings show these chemicals to increase the amount of mature fat cells in the body, making it almost impossible to keep fat off and lose weight. Other researches hypothesize that these chemicals cause allergic reactions in our bodies, increasing inflammation which leads to obesity, heart disease, and cancer.

Of course, we still do tend to eat too much and exercise too little, but if we are committed to not just weight loss, but to health, here are some tips to avoid these pollutants:

Eat organic–It’s not just more nutritious, it helps you avoid those pesticides that can disrupt the hormones in your body.  They do cost more, but look at the big picture-the health problems caused by pesticides cost much more in the long run. To cut down on the costs-try to go local. Often, small organic farms near you are cheaper than what you find in grocery stores. Make a fun trip out of going and picking your own produce or sign up for a CSA (community supported agriculture) and have  your produce delivered to you. Better yet, grow your own! A small veggie garden is a wonderful project for children and adults alike.

Store in Glass or Metal–Ditch those plastic water bottles, especially the disposable ones. These have been shown to break down in heat (such as the backseat of a car on a summer day) releasing chemicals into water whose origin is already iffy at best. Ditto plastic food storage containers. Glass is the way to go. If, like me, you can’t necessarily afford to go out and buy a whole set of glassware to store leftovers, try reusing pasta sauce, salsa, and other glass jars. Many have lids wide enough to store just about anything. For water bottles, metal is the best choice. If you must use plastic, don’t use hot water, microwave it, or leave it in the sun.

Go Natural–Many of these chemicals are found in everyday items that we never equate with dangerous pesticides or plastics–from clothing to cosmetics. Going all natural is the best way to be sure. Organic cotton and wool clothing is now widely available, and all natural cosmetics are beginning to become mainstream. While many products may seem to be chemical free, the only way to really know is to check your products out on a website such as the Cosmetic Database or the Household Products database.

Detox and Support–It’s important to flush those chemicals out of your body when losing weight as well as supporting your thyroid with seaweeds–in the form of salad, sushi wraps, or supplements. Detoxing your body with food and increased water can help clean the chemicals.

Finally, a thought on what this all means to me–everywhere I look it seems that our current culture is too complex, to pollutant, to wasteful. We are polluting our environment, our bodies, our minds and our souls. While we can make little changes to ensure that we stop poisoning ourselves, it seems like a paradigm shift may be in order–starting to think locally, sustainably, and simply–getting back to what it means to live a healthy and joyful life. Let’s take back control of our bodies, our food, the products we use in our everyday life–and demand that the corporations that create these products become accountable to the health of their consumers.

photo credit: krossbow

photo credit: sergeant killjoy

Map My Run is an absolutely brilliant website for runners, especially for those of us just beginning. It lets you map your run so that you know how many miles you are running. Other features that make this a favorite—type in your city and this website will suggest great runs both on and off trail,  keep a training log, find fitness partners and forums, and sign up for races and  unique challenges near and far. Full of information and super interactive, Map My Run is a wonderful resource for those who want to make running a part of their daily lifestyle.

photo credit: nagillum

Medicinal mushrooms have been all the rage in Asia for, oh, the last 2,000 years and it  seems like we here in the West are finally catching up to the idea. Taken in food and capsule form, mushrooms have been used for everything from treating cancer and digestive ailments, curing asthma, reducing blood sugar and blood pressure, and improving immunity.  The word mushroom is a sort of umbrella term for many of the gilled and fruiting bodies of various fungi and it is their antioxidant properties, in the form of beta glutans and polysacharrides that are being so fervently studied by western scientists today. These medicinal mushrooms look, taste, and act nothing like the anemic white button mushrooms that we are so familiar with, however, and are well worth exploring for all their various benefits. The top of the list?

Reishi: The oldest known mushroom to have been used as medicine, it was typically reserved for royalty.  Composed mostly of complex carbohydrates, cheifly water soluble polysacharrides, proteins and amino acids, Reishi has been found to have anti-tumor properties, immune boosting ability, and also lowers blood pressure. The ganoderic acids in reishi have also been found to aid liver ailments, reduce allergies by inhibiting histimine release, and improve oxygen utilization in the lungs. As an adaptogenic herb, reishi is considered a gentle, everyday tonic that works on the areas of the body in which it is most necessary. Reishi can be taken dried and made into a wonderful tea or in capsule form.

photo credit: Nathan (Mushroom

Shiitaki: Long thought of as a gourmet mushroom in fancy restaurants, shitaki have amazing health benefits as well, with the added bonus of being delicious and versatile–the dried variety enlivens soup and gives a meaty taste to stir  fry and casseroles. Shiitaki are energizing, restorative and good for the skin and nails, along with being thought of as another cancer preventor.  They are rich in B vitamins, trace elements, and minerals they improve the functioning of the nervous and digestive systems.
photo credit: Simon Blackley

Cordyceps: Okay, this one is wild. Cordyceps is a type of fungus that is parasitic, that is it grows on an insect. In this instance, the insect is a catepillar. Cordyceps has long been used in Traditional Chinese Medicine as an aphrodisiac (with a success rate in many studies of up to 64% among men!). However, in the recent past, it has been used as an energy enhancer, a cellular regenerative tonic, and to lower cholesterol.  It appears to increase blood circulation and is a great lung tonic (it has been used in the high Himalayas for hundreds of years to breathe better at altitude).  It increases stamina and is wonderful for the immune system as well. Don’t let this little fungi’s humble beginnings gross you out!

photo credit: pellaea

Maitake: This last mushroom is a wonder, whose japanese name means the dancing mushroom, some say because of the shape–which traditionally is supposed to look like a dancing nymph, or because it is so rare in the wild that those who find it dance for joy. Another great tasting mushroom, studies have shown a typical immune boosting response when taking or eating maitake. It has also been shown to stabilize blood sugar and insulin production as well as increase metabolism and lower cholesterol levels. Find this great mushroom fresh at asian grocery stores, dried or in capsules on the web.

photo credit: Laurel Fan

Introducing any of these mushrooms into your diet is a great start to increasing the health of your diet and your body. If you want to go further, many can be easily grown at home on special logs. This makes a fun project for goods or just a good way to grow some fungi on your own. One caution with mushrooms–if you have issues with yeast or fungus it is a good idea to clear it up as even these wonderful medicinal aids can aggravate certain yeast conditions in the body.

photo credit: Vik Nanda

photo credit: hbp_pix

Some people love to exercise–they find running meditative, hiking relaxing and spiritual. They go to the gym daily and can’t live without it or faithfully bust out the exercise videos at home….And then there are the rest of us.  “Exercise is boring,” we sigh, “it hurts. I don’t have time. I’d rather be relaxing…”

We know that we must exercise, that our bodies must MOVE, that it is an essential part of being fit and healthy and so we force ourselves into it, find a million ways to trick ourselves into sweating.

There is, however, another way–or more precisely, other ways.  From the wild to the wacky to the just plain common sense fun, here they are–brilliant and crazy ways to fit in fitness without even knowing you are exercising (who knows, you just might learn something hardly anyone else knows!)

photo credit: antony_mayfield

Join the Circus: When I was little I dreamed, like many children, of running away with the circus. Now I can. Circus workouts are springing up around the country and exercise physiology studies show that an eight week circus training course can improve overall body strength by up to 20% as well as burn 200-400 calories an hour.  Workouts vary but most are centered around trapeze workouts, which strengthen the core, back, and arms and tightrope walking which tightens the core, legs, and increases balance.  Both also increase flexibility. Along with these fun (and some swear sexy!) tricks, many circus workouts also train the brain and funny bone with juggling, magic tricks, and clown school tips. The workouts are so much fun and such a unique challenge, that you will often forget you are working out.

Hulahooping: In the last few years, classes in the childhood art of hulahooping have become popular. Using weighted hula hoops, the classes mainly work out and chisel the core and hip area but can also get the heartrate up for some fun cardio. There is one catch however–women are typically better hulahoopers than men–our hips are good for more than just child bearing it seems.

photo credit: Tony the Misfit

Retro-robics: The 80’s are back. And it’s more than just headbands and members only jackets out there–Eighties aerobics and jazzercise have made their own comeback! So if you enjoy bopping around in unitards and legwarmers and dancing to Cyndi Lauper and a Flock of Seagulls, these classes are for you.  Some instructors are faithful to the exercises and others have updated them to be a bit kinder and gentler on joints and muscles, so ask around. And if you have enough friends interested, have your own retrorobics party–A million Jane Fonda tapes are still available on E-bay (I looked). Dress up, break out the Tab and wail out ‘Girls Just Wanna Have Fun’ to your hearts content.

photo credit: Marshall Astor – Food Pornographer

Strippercize: Alright, this one steps away from childhood memories a bit. For women who want to workout while learning some sexy skills. There are strip-aerobics, lap-dance oriented workouts, and the challenging but a wee bit dangerous (watch those spike heels ladies!) pole dancing courses for whatever strikes your fancy. Like the more sedate bellydancing, strippercize is great for both cardio and strength training–it works out your abs, back, arms, and legs as well as your machisma muscle. And it can also double as a valuable work skill in these hard economic times!

Unicycling: Often called ‘the best workout available on one wheel’ unicycling is a challenging skill as well as a great workout. It is hard to do and takes intense concentration, which is good for the brain, builds patience, and is great for weight loss,  core strength, and the leg muscles. It also builds stamina and discipline. It helps that unicycling is also relatively inexpensive–the only cost being the machine itself. After that, learning comes from joining a unicycling club (they exist all over the country) and learning from fellow members. The comraderie of this relatively small group is great for the spirit and knowing such a rare skill is always a good ace up the sleeve.
photo credit: ilvana *.*

Obstacle Courses: Used in gym class and the military for years, obstacle courses have now evolved to offer fun diversions while providing a whole body workout–rope walls and hurdles work out core muscles, climbing walls work on the arms, back, core, and endurance, cones and tires provide training in agility and cardio–all the while providing a challenge that is really fun. Creating your own obstacle course is easy as well–plan a jog past a playground and use the jungle gym or bicycle to a park and use your natural surroundings to test your agility.

photo credit: Army.mil

photo credit: oddsock

“it doesn’t take much strength to do things, but it requires a great deal of strength to decide what to do.”

–Elbert Hubbard.

A friend recently sent me this quote and it struck me as very true, especially when it comes to figuring out the big things–like love, life purpose, family….oh yeah, and taking care of ourselves. Let’s face it–with over 60% of us overweight and almost twenty percent on antidepressants and anti-anxiety drugs (a three fold increase in just ten years)–it’s obvious that we don’t know how to care for ourselves very well.  We learn a lot in school growing up but there isn’t a class in how to be happy, how to love ourselves and others, how to figure out what we really want from life, or how to nourish and accept our bodies. So it’s up to us, as adults who want to be fit and lead full lives and pass that on to our children, to begin to learn how to nurture ourselves. And we can’t do that until we know one thing–what makes us tick, what is the spark that pushes us toward health. We have to know what motivates us or we will never truly be able to reach our goals.

I am a quitter. It’s true. Almost everything I have ever done I have quit, and often it is just when I am getting good, getting comfortable. I come so close to figuring it out, mastering it and then ‘poof’! For some mysterious reason my fire just goes out.  Suddenly the excuses are flying–it’s too cold to run, I’m just not in the mood to write, I love that yoga class but it’s too late at night…you see where I am going. Only recently have I been able to really sit down and start to figure out why this is the case. Motivation is different for all of us, but there are definitely patterns that we fall into. So read on and find out where your motivation lies and how to harness your spark to truly reach your goals:

Look Ma, No Hands!–Now our ego loves to ‘become’. It wants the characteristics but not so much the verbs. It readily clings to ‘I am a runner’ and not so much the act of running. It also loves to brag. For some of us, the ego has become a trap. When we are praised for what we ‘do’ outwardly and not for who we ‘are’ internally, we often learn that the praise from others is worth more than our own feelings. I often fell into this trap. Instead of getting motivation from myself, I got it from telling others about what I was doing and getting their praise or even acknowledgment. The problem with this is that, once everyone knows, it is no longer new and there is less gratification. Less gratification equals less motivation. And so then you are on to the next new thing….always hoping for that quick fix from others.  The same thing happens when you are losing weight. You might start having people comment on how good you look and you lose the motivation…suddenly it’s okay to eat junk again or slack on exercise because others have rewarded you–despite the fact that you haven’t reached your goal.  Our egos aren’t going to go away, they are part of us. So we have to outsmart them by acknowledging that they are there, that they want the approval of others, and then engage our friends and family into making us accountable to ourselves.  How do we do this?

• Pair up with a friend or loved one and exercise with them. This will help keep you from slacking when the going gets tough. Just make sure that they are not motivated in the same way you are or you might end up eating ice cream instead of exercising!
• With those closest to you, explain how you are motivated and expressly ask them to (gently!) keep after you. Have them ask you often if you are still meeting your goals and press you (gently!) to increase those goals.
  
• Ultimately, lasting motivation is going to have to come from within because at the end of the day, we are left with ourselves. So explore shifting motivation. Try thinking and writing about why you are trying to eat better or exercise, what it is about that particular fitness regimen you like etc. You just might find that it is more about yourself than you think.
• Keep some goals secret. Many business and motivation coaches say that the most vulnerable time for a new business is in the beginning stages, when it is pretty much just an idea. When we tell others about it then it can weaken the idea, dilute it. The same goes for any life change. So try not talking about what you are practicing so much. It is good to get support, but if that is the only way you know how to keep motivated, you risk becoming addicted to outside praise. So make a deal with yourself that you will only talk about your goals once a week–the rest of the week it is up to you to motivate yourself. Like the tip above, you might be surprised by what you find.

The Kitchen Sink– Here’s another one that many of us fall pray to. You’ve been doing so well, eating right, exercising every day and then something happens, something to stress you out. A fight with a loved one, a sick child, a bill you forgot to pay…the stress pushes you and you push back-at yourself.  You take a couple of days off, eat junk or stop exercising. And then you say ‘well I’ve already blown it so I might as well blow it some more’ and off you go…coming up to the surface only when you feel bad enough again to want to make it right. I call this the kitchen sink mentality, and unfortunately, it often hits the most intelligent of us out there, those of us that think globally and creatively. The think is, when you have a hard time thinking in steps, but instead are a ‘big picture’ person, it is easy to psych ourselves in or out of doing something. We often miss the small things that can make or break our goals.  I once had a friend describe it like this:  Imagine your life is like driving at night. You can only see that small area in front of your car that is illuminated by your headlights but you don’t freak out at the darkness out there, at all that space you can’t see. You have faith that the road and that your destination is there and that by paying attention to what you can see, that you will get there in the end. Life is like that. We have to have faith that the small things we do will add up into  big goals, that the two pounds we lose this month will equal twenty pounds by the end of the year; that by walking those two miles now, we will eventually be able to run them.  Some good ways to keep to the small goals:

photo credit: kevindooley

Building on the idea of making my program accessible to anyone at anytime, I have included a fitness routine that can be done at home, at the hotel or on the road, without weights or equipment. This simple set of steps adds resistance training to the program, which complements the aerobic nature of brisk walking, running or hiking.

This routine was inspired by a routine offered by Dan Millman, author of numerous works, including, Way of The Peaceful Warrior, in a workshop that he presented that I attended.

With this protocol, you can achieve great results in a short amount of time. There is a 5-minute version, a 10-minute version and 15-minute version.

5-Minute Home Fitness Routine

Step one:

Standing tall and relaxed, gently bend down to touch you toes, or towards your toes, hold for a few seconds then, beginning with your tailbone, bend yourself back up, with a slight bend in the knees. Sequence the stretch up with your arms for an opposite stretch towards the ceiling or sky. Hold for a few seconds. Repeat this low to high stretch four more times.

Step two:

Simple push-ups. If you are not here yet, you can do a modified push by pushing from your knees. Do ten, or as many as you can do with realistic effort. You can increase the difficulty by putting your feet on a chair and elevating you legs and pushing that way.

Step three:

Squats. Standing with feet slightly wider than shoulder width, place your hands on your waist, put a subtle arch in your back and allow your neck to be free while you face forward as you squat until you knees form a 90 degree angle, then bring yourself back to standing. Repeat the squat ten times. If these are difficult, stand in front of a chair and use the back as a support while you do the squat. I hold my four year old when I do this to make it more difficult; you can borrow a four year old from your neighbors if it is too easy! Ha ha ha!

Step Four:

Simple sit-ups. Use caution for back safety.

5 crunches: Get a mat or a blanket for your back. Lie down and bend the knees so that you legs are propped up. With the arms crossed across your chest, bend forward but do not pull yourself all the way to your legs, instead focus on your abdominal and make a small arch with your upper back and body.

5 leg lifts: Now lie back straight on the floor. Lift your legs a foot of the floor and hold for a 5 count. Bring them back to the floor and rest for a 2 count. Repeat four more times.

photo credit: d_vdm

photo credit: sylvar

There are so many diets out there claiming to be the ONE that really helps melt the pounds and we’ve tried them all right? Low-fat vegetarian, low-fat conventional, moderate fat mediterranean diet, high-fat no carb diet, high-fat with carb diet…the list goes on and on. Well, a new study published  by the New England Journal of Medicine last week showed some startling finds–Diet doesn’t really matter after all.

Spurred on by several trials that showed conflicting results on which diet led to successful weight loss, the study tracked 811 overweight participants over two years. Each person was put on one of four portion restricting diets:  low carb, high carb, low protein, and high protein. They also were required to exercise for ninety minutes a week while tracking their calories on-line. What did researchers find? Every single participant lost weight–an average of nine pounds and two inches off of their waists.

The secret? What they ate didn’t seem to matter– although all the diets were structured with similar whole low-glycemic foods–what did was portion control and awareness of what was being eaten. Which makes a lot of sense. We keep searching for short-cuts when it comes to losing weight, but really there is none-it all comes back to eating a sensible and balanced diet of whole foods and exercising consistantly.  So bring awareness back into your eating–try joining an online community that allows you to track your calories and weight loss or eat meals in contemplation without the distraction of television or deep conversation, aware of the flavors and textures you are experiencing. A personal favorite? One of the reasons I love growing my own food and visiting small organic farms is that I can see and feel the amount of time and energy that it takes to grow the vegetables that I eat-the amount of sunshine, water, soil and time. Instead of the endless supply of anonymous food in grocery stores, I know when I am eating, what went into that piece of brocolli or beet and it makes me savor it that much more.

photo credit: orangeacid

The very first signs of spring are upon us here in Colorado. The crocuses are coming up in my front yard, the green shoots are just appearing on my bushes and trees and Daylight Savings Time is only twelve days away–hello 7:00 o’clock sunsets! Oh, and I am eyeballing the closets in my house, getting ready for the total Spring Cleaning. With my mind already on cleaning, I read a statistic in an article by Mark Haymand M.D.  that really hit home for me–  he writes, “A recent study of umbilical cord blood found 287 toxic chemicals, 217 of which are toxic to the brain and nervous system. And that is what infants are exposed to even before they take their first breath. These toxins include mercury, lead, PCBs, BPA, phthalates, plasticizers, flame retardants and more.”  This reminded me that Spring is a great time to clean, not only our houses, but the homes that are our bodies, allowing us to lead healthier and lengthier lives and pass on that purity to our children.

Some great ways of cleansing your body of toxins this year:

photo credit: Pink Sherbet Photography

Eat Organic: It might be a bit more expensive, but committing to eating only foods that haven’t been sprayed with pesticides is an immediate way to cut your exposure to toxins. On average those of us who eat conventional fruits and vegetables consume over a gallon of neurotoxins per year due to pesticide use. Some fruits and veggies are worse than others–one conventionally grown strawberry exceeds the FDA limit of pesticides for an adult person for the whole year while cantalope and watermelon are less toxic. Another great benefit of organic produce (especially if locally grown)–its packed full of more nutrients than its chemically showered alternative.

Know your Fish: Mercury poisoning is a serious issue. Almost fifteen percent of adult American women have toxic levels of mercury in their bodies. We all know that fish is a healthy alternative to red meat, but staying away from highly toxic big fish such as swordfish and albacore tuna and sticking with wild caught salmon or sardines can really make a difference.  A good rule of thumb–the bigger the fish, the more mercury–as mercury accumulates in fatty tissue and all those big fish have eaten littler fish that have eaten little fish…etc.



photo credit: ellievanhoutte

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