What is the Focus of Palmetto Fitness Focus?

I have been there-done that and got the t-shirt (in varying sizes).

I've been a college athlete and a soccer-mom. I've been fit, I've been fat, I got fit again. Like many of you I have major health challenges. In the process, I became a personal trainer because I know what it is to struggle with the weight issue. I've trained hundreds and what I've concluded it is about HEALTH, not weight:

I chose not to compete with thousands of fitness programs available, thousands of diets available. What makes the difference is being successful has less to do with which one you follow, and more with the fact that you DO follow through with it. Motivation to press-through is critical.

Even if you choose the worst program, if you actually do it long
enough will produce more results than the best program left undone.

Realizing that, I can invest myself best in helping people keep their head in the game, their heart in the process and their body moving.

So, What is the Focus of Palmetto Fitness Focus?

Palmetto Fitness Focus is the culmination of my life-goal of empowering people to health and fitness beyond the area of influence I have in my physical community.

Palmetto Fitness Focus blog is a companion resource to a free weekly E-newsletter. The Blog is shorter, the weekly E-newsletters are more detailed,include recipes, motivational quotes and challenge activites for those of us who learn better by DOING rather than by simply reading. If you are not regularly receiving the Palmetto Fitness Focus newsletter, you can subscribe using the form on this blog.

Missed some? A copy of all the newsletters I've published are available at http://community.icontact.com/p/palmettofitnessfocus2/newsletters/newsletters



Head's UP! Next week I will finally launch my website, which will include more about Palmetto Fitness Focus but also many other aspects of my life purpose.
Kathleen

Inspiration to Press On!

• Are there times you "just don't feel like exercising"?
• Ever had a pity party that you turned xx age?
• Those aches and pains seem like a good excuse for not following through?
• Why bother, Life is not fair, it's too hard.

Here's an inspiring news note I just received:

Good luck to Jason Pipoly, who's going to attempt to swim an entire 40 miles
down the Hood Canal in Puget Sound this Saturday (August 30). That's
awesome in itself, but Jason is paralyzed from the chest down

Well, those excuses and poor self image comments just met their match in Jason Pipoly . This isn't the first time he's attempted the near impossible. At age 11 he attempted the English Channel and got within 4 miles of completing it, 16 years later, a car accident left him paralyzed. When most of us would shut down, he ramped up. Four years after his accident, he conquered the English channel, went on to swim 21 miles from Los Angeles Harbor to Catalina Island. Today he will attempt to be the first person to swim the Hood Canal, 40 miles and nearly twice the distance of Pipoly's Catalina crossing. Here is a youtube documentary by the film crew following him.

His goal: to encourage others who face similar challenges in life and show that they can move beyond whatever limitations they think may be in front of them to accomplish their dreams.
I'm inspired, and I don't have nearly the issues to work around.

Press on, Jason! And to everyone reading this- PRESS ON anyway!

follow his progress: twitter.com/jasonswims.

Fountain of Youth

The Bureau of Labor Statistics predicts that 43% of the U.S. labor force will become eligible to retire between 2004 and 2012. Think of that. That's a lot of senior adults.

Retirement can be a hard transition. Some of the bigger challenges in retirement relate to health and well being. Just the time you have more time to do more fun things, you find that your body isn't up for those challenges. Boomers need to be ready for retirement from a health perspective. It has been said, growing old is not for sissies. So let's postpone growing old!- RIGHT! No, I'm serious.

There is a difference between your chronological age and your functional age.

One of my new favorite books is called Younger Next Year by Chris Crowley and Dr. Henry Lodge.
They show that if you give your body a reason to remain useful, it will stay vital, but if you don't, it will decay and grow old. You have only to look at the 41 year old olympic swimmer to see that age can be deferred.

Another resource: There is a wonderful site I discovered a number of years called www.realage.com. It has a quiz that you can take, and it helps you determine if you are younger or older than your chronological age, but more importantly it gives you some check list of what you can do to improve your score.

People who exercise regularly- whether vigerously or not, have stronger immune system, have stronger bone structure and more vital mental attitude. Exercise is the proverbial "Fountain of Youth"

Whether you retire shortly or you have a few years to work on it, you should make every effort to be at the best physical shape you can as you enter into your sixties.

Don't put off this incredibly important aspect. Begin TODAY eating healthier foods, and putting activity into your life. You will be shocked at the way your body responds- after all, you were made to move.

Empowering your Healthy Life

I want to live an empowered healthy Life! Who Doesn't?

Why is that so very hard? We do seem to be fighting against the norm to achieve it. Processed food and TV, computer jobs, overly busy with not so productive endeavors leave us tired and lethargic rather than empowered and alive!

It comes down to controlling a couple critical elements in your life: What you eat and how you move, the respect you show yourself and your body.

Easier said than done but here they are:

1. Eat a diet predominantly plant based. Plants have the phtyo-chemicals that give the body a fighting chance to heal itself and fend off free radical damage. American Institute for Cancer Research tell us that fruits and vegetables should be 50% of your meal. LEAN protein is one fourth and complex carbohydrates the other fourth.
2. Get Moving! Exercise is what keeps your body young! Chris Crowley in "Younger Next Year" says that your body does one of two things, it stays young and vital because it's needed or it decays and rots as you become more sedentary. I don't know about you but I'm growing old kicking and screaming.
3. Replenish your body with adequate sleep. Give your body a chance to recover from all that life and free radical damage.
4. Manage Stress - I know! Easier said than done perhaps but clearly stress will kill you. Your body determines it is in for a fight so it builds up fat stores, slows up, turns inward and turns the metabolic furnace to low in order to reserve all energy for the fight it is preparing for- a mild depression state has the same characteristics.
   

What's neat is that these four pillars feed and support each other:

Need ideas to manage stress? Sounds redundant but if you want to reduce your stress, reread the list above:

1. Eat food that is nutritious and empowering not sugary or fatty- both are sluggish.
2. Exercise or get moving some every day.
3. Get 6-8 hours of quality sleep.
4. Keeping your sight on your future goals and not your past.

Do you want to sleep more soundly? (does this list sound familiar?)

1. Eating sugary and fatty food will have you up and down all night
2. Exercising vigorously will aid your sleep
3. Stress will also ruin a good night's sleep- learn to manage it!

Want to get the most vigorous workout? (yes, I am repeating myself!)

1. Eat a clean, and lean meal plan- one that empowers and doesn't slow you down
2. Get a good night's rest
3. Leave your stress at the door when you exercise- I bet it won't be there when you leave!

Eating well tips? (you knew I was going to say this)

1. Stress makes us eat- managing stress will help you stay on a positive eating plan
2. Poor sleep patterns will also make your body compensate by eating more- go to bed on time.
3. Exercise will make your body crave what's good for it. If you want to be a "porche", plan ahead to have healthy complex carbs and lean protein after a workout. People who exercise are less likely to mess up thier hard work with junk food.

Have a healthy day!

Answers to Quiz 2 on Digestion

How Much Do you know about Digestion- Quiz 2 answers

1.) Your body is approximately 55%:
Water
2.) All people process food in the exact same manner and speed:
False
3.) Chewing, swallowing and the muscular activity of the walls of the digestive tract itself are part of the:
Mechanical Phase
4.) The final breakdown of food particles is part of the:
Chemical Phase
5.) The process of digestion actually begins when food enters
The Mouth
6.) Which leaves the stomach most rapidly?
Carbohydrates
7.) After leaving the stomach, the liquefied mass, called chime passes into the:
Small Intestine
8.) The finger-like projections called “villi” help to:
Increase the intestinal absorption area by about 600-fold
9.) The digestion sequence:
Small Intestine
Mouth
Large Intestine
Esophagus
Stomach
10.) The lymphatic vessels (tiny vessels in each villus) accept
Digested fat

80-20 Rule- It Rules!

In this weekly E-newsletter you'll find tip and clips, winks and links to keep you focused on your goals of fitness and weight management.

This is a reprint of my August 17, 2008 issue of my weekly e-Newsletter- Please find the sign up form on the front page of this blog if you are not already receiving this valuable resource.

You can find past issues http://community.icontact.com/search?q=palmettofitnessfocus&in=all&age=all

_________________________________________________

Pareto was 80-20% correct- of course

You may not have known it had an official name, but it's called
Pareto's Principle - The 80-20 Rule
Here’s the short version: 80% of output gets done by 20% of input.

There are lots of applications for this principle- and while unproven- they all seem pretty accurate- probably 80% of them are accurate at least.

• 80% of work gets done by 20% of the people
• 80% of the money is given by 20% of the people
• 80% of your income is as a result of 20% of your effort
• 80% of your emails come from 20% of the people
  

What would Pareto say about your health and fitness?

Could 80% of your success/ failure come from 20% of your effort?

If 80-20 is reality, it would seem important to identify what makes the critical difference and find a way to maximize your effort to maximize your success.

In my experience, 80% of the time I can-“be good", and only "lapse" 20 % of the time and sure enough, my success just tanked. For weight loss, your calorie deficit is critical. I bet you could isolate and correct ONE thing that is hindering your success.

• Skipping meals
• Sodas/ alcohol
• Late night eating
• Sweet snacking
• Fast food
• Mayonnaise
  

Then there is your exercise effort. For every hour, 20 percent means around 12 minutes is most critical to your success

• Are you coasting those last minutes of cardio?
• Are you going wimpy on your resistance training?
• Are you avoiding working up a sweat?
• Are you doing the same old routine vs. alternating programs to get new stimulus?
• Could you try interval training to ramp up the intensity?

How wonderful that you don’t need to change everything, but by tweaking only 20% of your effort you can improve your ultimate success.

Your assignment this week is to find out those critical-to-success areas. Once you’ve identified what is making the 80% impact, laser-focus your behavior and priorities to succeed!

Quiz 2 How Much Do You Know about Digestion

1.) Your body is approximately 55%:(check one):
Carbohydrate
Protein
Water

2.) All people process food in the exact same manner and speed:
True
False

3.) Chewing, swallowing and the muscular activity of the walls of the digestive tract itself are part of the:
Chemical Phase
Mechanical Phase
Lunar Phase

4.) The final breakdown of food particles is part of the:
Chemical Phase
Mechanical Phase
Lunar Phase

5.) The process of digestion actually begins when food enters:
The mouth
The large intestine
The duodenum

6.) Which leaves the stomach most rapidly?
Carbohydrates
Fat
Protein

7.) After leaving the stomach, the liquefied mass, called chime passes into the:
Large intestine
Small intestine
Pancreas

8.) The finger-like projections called “villi” help to:
Increase the intestinal absorption area by about 600-fold
Convert fat into protein
Increase red blood cells

9.) Nuber 1-5 the digestion sequence:
Small Intestine
Mouth
Large Intestine
Esophagus
Stomach

10.) The lymphatic vessels (tiny vessels in each villus) accept:
Digested protein
Digested carbohydrates
Digested fat

How Much Do You Know? Quiz 1 ANSWERS

Weight Management Quiz 1 Answers

1.) The most accurate form of measurement for long-term health and weight-management is
Body Composition (lean mass vs. body-fat)

2.) The word “calorie” relates to:
Combustion (to produce energy)

3.) Make the following conversions:
Food Grams Calories

• Fat 5 45
• Carbohydrate 10 40
• Protein 20 80

4.) Basal Metabolic Rate (BMR) is the:
Minimum amount of calories required for vital bodily functions during a relaxed, reclined and waking state

5.) The most healthy way to decrease body-fat is:
Through a slight negative energy balance where the caloric expenditure slightly exceeds the caloric intake

How Much Do You Know? Quiz 1

Just for fun.....For 12 Sundays I will issue a little quiz, with answers posted on Tuesdays

Weight Management Basics

1. The most accurate form of measurement for health and weight management is:

• Pounds on the scale
• Body Mass Index (BMI)
• Body Composition (lean mass vs. body-fat)

2. The word “calorie” relates to:

• Combustion (to produce energy)
• Fat on your body
• Carbohydrate

3. Basal Metabolic Rate (BMR) is the:

• Minimum amount of calories required for vital bodily functions during a relaxed, reclined and waking state
• Amount of calories required to heat a one (1) cup of water one (1) degree Celsius in one (1) minute
• Amount of energy used during an intense workout

4. The most healthy way to decrease body-fat is:

• Drop your caloric intake below 800 calories per day
• Through a slight negative energy balance where the caloric expenditure slightly exceeds the caloric intake
• Liposuction

5. The body’s first choice for fuel is:

• Stored fat
• Stored glycogen
• Stored protein

Time for a New Routine- school starts!

Ah, yes! School Starts in three weeks! This is a perfect time to establish a new routine.

You will be establishing a new routine whether you like it or not- it might as well be a routine you intentionally create based on your foundational goal of fitness, health and/or weight management.

Grab a pad, and a Monday-Friday Daytimer-like calendar, or on a sheet of paper, make your own with 7 columns.

On your pad, list every single piddly or big task that must get done to get out the door to school and work: Wake up, exercise, shower, choose clothes, get dressed, make coffee, make breakfast, eat breakfast, make lunches, write checks for lunch money and field trips, sign teacher notes, load bookbag/ briefcase, take vitamins/ medicines, say kind encouraging words to family so we start off with a good attitude... etc.

How often does the "good attitude" doesn't get spoiled by "We're LATE!- HURRY UP"? Of the above list, what can be done the night before? Here are a few that are easy! If it helps, make a checklist and laminate and leave it on your bathroom sink so you don't get sidetracked.

1. Write checks/ put lunch money in envelopes.
2. Loading briefcases and bookbags- set them by the door or in the car before bed.
3. Make lunches is another big one. On Sunday make a family project of putting the entire week's worth of fruit, carrots, crackers, cookies, bread slices and meat portions etc in ziplocks, buy singles of juice and string cheese. The night before, load all in your bag or box and put in the refridgerator. Then in the morning it is "Grab and GO"
4. Either pack and put your exercise clothes in your bag and in the car, or wear your exercise clothes and pack your work clothes/shoes in the car
5. Breakfast! Set your table and lay out your food, medicines/vitamins. If breakfast in on the go, plan to spend one weekend day making bran muffins, so you can grab and go. I've even made a huge omelet on Sunday and cut it into 3 pieces so all I had to do was knock off the chill in the microwave and slap inside an english muffin or mini-wwheat bagel.

If kids have to be at school at 8, plan backwards. There is stress if you are pushing late every day so let's back that up to being on campus at 7:50. How much time needs to be set aside for travel? Let's say 15 minutes? So you have to be in the car by 7:35 ,Which means you have to be finished with breakfast and preparations by 7:30, you have to start breakfast by ____, you have to be dressed and cheerful by ____, you have to be in the shower by ___, you have to be finished exercising by ____, start exercising by _____, dressed/prepared to exercise by____ Awaken at ____.

My wise-council to you is to begin this week, getting up at that time, get your exercise in, etc. Also begin this week loading your personal effects the night before, etc. I

If you have 3 weeks of routine established before school starts, there will be no stress, and very little disruption to the progress for your goal.

My next post will take success planning to a longer time frame

Losing Weight or Body Fat-isn't it the same thing?

Isn't losing weight and losing fat the same thing?
Actually no. Your total WEIGHT is composed of the weight of your bones and muscles (which vary only slightly) but also your water, food, intestinal cargo (each varies drastically throughout the day) As you cut calories and "diet", you will lose water and disposables first. If you are only doing aerobic exercise you will lose fat but you are also losing muscle. Make your goal losing body fat rather than losing weight. Here's your assignment-step on the scale first thing in the morning, a couple times during the day and right before you go to bed. Your weight will vary up to 2 pounds during the course of any day.

How do I lose body fat and not muscle?
This is important because muscle is the engine of your metabolism. Every year over the age of 30 we lose 1/2 pound of muscle, which is a large part of the weight creep that happens as we age. Both men and women will preserve muscle by being sure that weight training is a part of your weight management system. This doesn't mean lifting super heavy, and no- women will not get bulky by using moderate resistance. You do need to work the muscle so it will remain strong. If you increase the amount of muscle even slightly, you will burn more calories even when you are sleeping.

Should I be watching the scale or the caliper?
Neither! The best gauge to watch is actually your clothes! The scale will lie to you, your clothes will not! If you are putting on muscle (heavier and denser but more compact) at the same time you are burning off fat, your scale may say you are not making progress, while your clothes are looser- (isn't that the actual goal anyway). I have personally dropped 3 clothing sizes while losing less than 10 pounds by the scale. You should see the scales go down as well, but the caliper will tell you if your body fat % is reducing.

But I don't want to look bulky!
Ladies, very few women have enough testosterone to get bulky. The few hard-body women you see on tv or in magazines work extraordiarily hard to build that degree of muscle, and you see it only because their body fat percentage is extremely low. Go ahead and challenge yourself- when you see the amount of muscle you want, lighten up.

So what is realistic?
On the 6-week strictly maintained plan of aerobic exercise,weight training and moderate calorie reduction, Women should expect to lose 10-12 pounds, and could put on 2-3 pounds of muscle, Men might expect to lose up to 20 pounds of body fat and gain 4 to 6 pounds of muscle. Sorry ladies! Seems unfair to us women, but that is the testosterone helping out men's muscle development which revs up the metabolism and burns fat more effectively.

Where can I find the perfect 6 week plan?
The specifics of your life and health will have to be considered in developing a plan that is right for you. Email me if you would like a plan developed for home or gym.
Kathleen.

Exercise Pill?

Check out the News story yesterday about What they described as exercise in pill form.

Their research with mice found that a substance made "sedentary mice" more active and derive benefit above their exertion by faking out the muscle into believing it had done more.
Hailed as a breakthrough for couch potatos everywhere- Who are they kidding? Replacing exercise with a pill?

Exercise has far more benefits than just weight management!
Exercise is the literal fountain of youth!

Among it's many benefits, exercise is proven to:

• Reduce body fat.
• Relieve tension
• Reduce depression by increasing endorphines
• Maintain/ build muscle strength
• Reduces blood pressure
• Reduces cholesterol
• Improve pulmonary function (breathing)
• Keep joints limber
• Improves coordination and balance
• Increase testosterone (yes, it does increases male and female sex drive)
• The thrill of victory (ok...say it with me...and the agony of defeat)

So go work up a sweat! Take a dip in that fountain of youth.
If you give your body a reason to be vital and alive, it will keep you young and strong.

I commend you to one of my favorite books- Younger Next Year by Chris Crowley and Dr. Henry Lodge