The Perfect Fitness Plan

The Perfect Fitness Plan...GUARANTEED to work is...well, it probably doesn't exist. 

 We are always looking for a quick fix, immediate results, and if we can find a pill to take to make that happen, we're all in.  America is on to this game of a quick pill or supplement that will promise that you get results "or your money back" you say, think again. 

According to the U. S. Food and Drug Administration (FDA), "Americans spent an estimated $30 billion a year in 1992 on all types of diet programs and products, including diet foods and drinks.

Marketdata, a market research firm that has tracked diet products and programs since 1989 releases its findings in its biennial study: "The U.S. Weight Loss & Diet Control Market." which in its 2007 study estimates the size of the U.S. weight loss market at $55 billion. It is now estimated to have reached over $60 Billion."

 The bottom line is that you HAVE to put forth the effort in three major areas: 1) Resistance Exercise - it can be weights, machines, BowFlex, resistance bands, etc.  2)  Aerobic Exercise - to name a few, it could be walking, jogging, bike riding, swimming, recreational volleyball or basketball, dance, etc.  3) Nutrition - be a label reader. 

Here are 8 Steps to help you reach your fitness and wellness goals, but it depends on YOU:

1.  Eat 5-6 small meals per day

Trains your mind and body, Releases the body from survival mode, Metabolism works in a higher gear, Eat fresh, (Canned chicken & fish O.K. if packed in water.  Chicken (no skin) Eye of Round (best beef) and Egg Whites (No Yolk)

2.   Stick to the schedule (Flex to fit)

3.   Eat all the meals (Skipping interrupts the metabolic patterns

4.   Avoid the Enemy

Fat - (if it stands as a solid at room temperature, it will “stand” in you system the same way

Sugar – (Spikes the insulin level to control.  Body spends its energy on converting extra sugar to fat for storage instead of burning it up)

Sodium – comes in many forms – causes the body to retain water, thus slowing down metabolism 

(Intake of these…and the brain signals the body, “O.K., folks, we are back in storage mode.  Shut down the furnace.)

5.  Water:  Drink 8 – 10 eight ounce glasses per day.

O.K.:  herbal tea, green tea, black coffee and regular tea…but without sugar. 

AVOID: Excess milk and dairy, fruit and vegetable juices, and commercial smoothies.  And as far as alcohol, avoid drinking to excess.  Even non-alcoholic beers and wines are loaded with sugar. 

6.  No take outs and limit restaurants for 7-10 days.  If you are serious about making progress, try this.  The reasoning behind it is:

            You know it’s fresh

            You know what’s in it

            You know how it’s prepared

Choose grilled, blackened…not sautéed or in crème

7.  Exercise (Always recommended that you consult with a physician before you begin a new exercise program)

8.  BE and HOLD accountable, Commit to 30-60-90 days, plan exercise times.

Good luck, and remember:  Focus on Progress, Not Perfection.

Get fit.  Stay fit.

Keith

 

 

 

 

March is Nutrition Awareness Month

With March being celebrated as Nutrition Awareness Month, it is a great time to bring some basics back to the forefront of our mind.  Facts that we all know, yet refuse to take heed of as we go about our daily lives. 

Here are some things that we all know are NOT good for us:

• Too much sugar
• Too many carbohydrates
• Too many heavy red meats
• Soft drinks
• Too much salt
• Too many fatty foods

Here are some things we all know we SHOULD be doing:

• Drinking plenty of water
• Eat well-balanced meals
• Walking, jogging, swimming or bike riding regularly Doing resistance exercises like weight-lifting or push-ups, sit-ups, etc.

Now, since we know these things, here's the deal in a quote from the book Body for LIFE by renowned fitness expert and author, Bill Phillips:  "There's a world of difference between knowing what to do, and actually doing it!"

 

It takes just a little effort to start following an eating and exercise plan.  It takes a great deal of effort and dedication to stay with your plan.  What follows are some practical suggestions to help you.  Don't be over zealous with your goals.  Take small steps at first.  Find a friend to take on the plan with you.  Find a good book or support group to help you.  Set an exercise schedule and don't allow little things to interfere with it.  Use the weekend to plan your meals for the week.  Don't skip breakfast.  Try to eat 6-8 smaller meals each day.  Keep portions small.  Don't snack after 8 - 9 pm at night.  Get 6-8 hours of sleep each night.

 

Do a little research on the foods you buy. Read labels.  See which foods have properties that will help you reach your goals. There are a lot of resources out there on the Internet that list what we have come to know as "Super Foods."  Prepare your spirit, mind and body for success. 

 

In addition to these practical suggestions, have the confidence in yourself that you can, and you will make a positive difference.

 

Here is a list of books that I have personally read, and know that they contain sound principles for helping you attain better health.  Some are non-secular, but excellent books nonetheless.  I do not have any personal endorsement agreements with any of these, but just some of the books I’ve read and personally recommend:

 

Book Title                             Author                     Type of Book     Basis of the Book
Body for Life……………………Bill Phillips………………Secular…………12 Week Transformation

Body for Life for Women…Dr. Pamela Peeke……Secular…………Written for Women

Bod4God…………………………Steve Reynolds………..Non-Secular…12 Week Transformation

Get Off the Couch……………Steve Reynolds………..Non-Secular…Written for Men

Eat Right 4 Your Type………Dr. Peter D'Adamo…..Secular…………Based on our blood type.

 

Get Fit.  Stay Fit.

Keith

 

Its Hard Work Being A Couch Potato

Its hard work being a couch potato, y'all. It takes effort and an undying devotion to being able to take it this easy.  I've become very good at it.  I contemplate this all the time and wonder if I should give it up?  But...since I did promise myself I'd get it together...I'll give it a shot. 


Just imagine the energy it’s going to take me to get up off the couch, go all the way into the bedroom to my closet...have to reach up on the rack and get my Under Armour Cross Trainer shoes...go back into the bedroom, find a place to sit amongst the clothes and other paraphernalia that I've thrown about all week...clear a spot...sit down to put on the shoes...and THEN notice that I don't have the right socks.  I have to get back up, go to the drawer and get socks (Oops, bad smell!  That pair got back in the drawer accidently) and then go all the way back to find my shoes and then put them on. Oh, hold it...gotta decide on the wardrobe first.


As far as the pants and shirt.  Gotta match and look cool...uh huh...that's right.  Is it cold out?  Should I wear sweat pants? What about a jacket?  Do I even need a jacket?  Well the jacket is out, because I don't have one that goes with this pair of sweatpants.  Where's that T-shirt that says "Run, Run Rudolph." on the front of it?  Not athletic, but it's as close as I've got.  Here it is on the bedpost.  Looks clean...oops...except for that little chocolate ice cream stain...but nobody will see that while I'm moving around.  I know I definitely need a hat, cause my hair looks horrible, and if I pass somebody on the street I know, or if a car rides by while I'm walking...well I can't have them seeing my mop looking like this!


Ok.  Ready.  Oh wow...it is colder than I thought.  Never mind...I'll work up a sweat, right? 


Now I'm ready.  Oh wait, I have to find my iPod.  Doggone it, where'd I put those earphones?  Oh yeah...floorboard of the car.  Here we go! 


Out the door!  Lock it up behind me...check.  Put garage door down...check.  Shoot fire...iPod battery is dead. I can't go walking without music!  I'll just go back inside and charge it for a few minutes.  I'll still have time to get a walk in...just have to be a little shorter than I planned today.  That's ok; I'm doing SOMETHING, right?


Oh...Oh...where are my house keys!  (Peers in the window of the house) I hope that's not them on the kitchen table.


It's just too hard to try to get in shape y'all.  It's Hard Work Being a Couch Potato!


It’s a lot easier making a plan to get into shape...try it for yourself!




Get fit.  Stay fit.


Keith