Visit My Other Virtual Fitness Blog Too!

Hi all. You can still access this blog as well. I'd let this one rest for a bit while I focused on building my new blog and social networking sites:

 


I've also developed a great resource for those of you interested in virtual fitness training. Be sure to visit my YouTube Channel:

I've also broadened my training base by adding Fitness Sessions using Skype! See more here:


I invite you to come join my New Virtual Personal Training and Fitness blog. It has cool new features; you can email or link my post to your facebook or myspace, or merely email forward any particular one you like to friends.

Warm Regards,

Margo - Personal Fitness Trainer, Austin, Texas

Have a Ball

Okay, so the second you read that title, I'm sure you knew what was coming. I love the fitness ball, also known as a stability ball, balance ball, swiss ball and exercise ball. Same thing, different name. There are such a wide range of exercises that this ball can be used for, I won't bore you here with them. Just know that I endorse this item as part of your fitness lifestyle plan.  If you've met with me (which most if not all of you have) you already know the variety of ways in which to use this item.  It's low cost, low maintenance, fun and easy to use. If you're not sure which size or style to get (I favor one particular brand) please contact me directly.

Warm regards and Happy Upcoming Holiday to you all,

Margo

Cat Naps

My Friday stress relief blog will cover more then just stress. Catnaps, or Power Naps as you might call them, have numerous well documented benefits. Research has shown taking a catnap is better then trying to catch extra sleep in the morning. It's important you keep this nap 15 to 30 minutes to stay in "light" sleep stages, or you wake feeling groggy. Naps promote physical well-being, improve memory, sharpen the senses, and simply put, rests your brain from the day's stresses. Naps are also meditative and boost performance. For me? I like about 20 minutes...just to close my eyes, clear the brain, and such.  I'm not saying it's easy to find the time or place, but just laying your head back in your chair can do the trick. 

Till later,

ZZZzzzzzzzzzz 

How Much Water Should I drink?

You've all heard the 8x8 rule.  Drink 8 glasses of water, at least 8 ounces each. There is no scientific study to support this, and the truth is, it really depends on your lifestyle. It depends on your nutrition, where you live (climate) your health, your exercise output, what other beverages or medications you take, and so on. On average, water takes up 60% of you, and this water provides moisture and carries nutrients, etc. I won't bore you with details; you can google that. Simply put, if you feel thirsty, drink. A few glasses a day are sufficient for most of you. Remember, too, for those focused on weight loss: Thirst will often rear its head as hunger, when really you're just thirsty. Just have a glass of water to kill what you think are hunger pangs. 

Now, go drink a glass; just gulp it and get it over with...that's my personal preference! Ha!

Stretch for Stress Relief

An easy and quick way to feel instant relief from stress is to simply stretch.

If you have a dog or cat, you see them do this all day long, and how stressed do they seem, huh? It works! Since many, if not most of you are sitting at your computer reading this,  just do it right where you are; you don't even have to stand up!  I just did, see?  Splurge and stand up, and include your whole body.  Takes mere seconds and nets a big result.  

Diet in a bottle, NOT!

Many of you might have seen the segment on national TV this morning for Acai berry drink. The segment was debunking this product, and how thousands of duped consumers were writing complaining. Yipppee. You may be getting very compelling (spam) email from "Oprah" and lord knows who else on this and other bottled "diet" miracle drugs. They are FAKES - imitating Oprah; just like people mimic your own email and send you spam from your email!  Anyone trying to sell you weight loss pills, endorsed by any celebrity are fake. Fake like the spam saying "We have 1 million dollars for you; I'm a barrister in London and will pay you to hold it for me". That kind of fake. All diet emails you get are junk. Yes, fake. Lures. Spring is high season for this kind of  false advertising.  

Weight loss from a bottle does not work. These ads are compelling, especially with photos of famous people and unknowns, before and after. It's all big lie. Seductive. Untrue. Don't do it. Your sensibilities tell you not to for many reasons. Permanent and healthy weight loss does not come from a pill. 

Okay, off my soapbox on this one. Just checking with ya'll to make sure you understand. 

Take care,

Margo

Stress Relief in Seconds

I'm deep breathing as I send this. 

Breathe life in. Breathe stress out. Increase energy, improve circulation, send better oxygen to your cells and brain, change your mood, and reduce stress, all by taking a few long, slow deep breaths. Before this became habit for me, I found remembering and doing that first breath the most difficult.  Now I realize, and you will too, it's mere seconds, and you'll want that second, and perhaps a third deep breath. You will feel more relaxed, and less stressed immediately after you do this. I promise you. Instant gratification!  

Be still, close your eyes (unless driving) ;-)

Take a long slow breath in..and hold it momentarily

Purse your lips, making a tiny hole, so it takes you a few seconds to exhale fully

Repeat. It works.

You can do this anywhere, anytime, as often as you'd like. 

Happy less stressful Friday, and Happy Spring,

Margo

What qualifies as Exercise

Exercise is physical activity. The health benefits of exercise include lower blood pressure, lower cholesterol, stress relief, strengthens muscles and bones, helps joint flexibility, and, reduces diabetes and heart disease.  Last but not least, exercise burns calories.  

I believe one of the reasons for the increase in obesity is directly related to moving less (duh). Specifically (in my humble opinion) from sitting more at a computer, as I am this very second. Also from shopping on line, rather then by walking through a mall. From texting our neighbor, versus walking to the neighbors house, people movers at airports, and escalators, etc. All those small moments of exercise are now missing, and add up to several pounds per year on your body. This post isn't about the deliberate, sustained cardio and weight workouts. It's about the day to day little movements that can also take off several pounds over extended time.  

Wonder how those few pounds crept on? Don't be surprised if it was a small lifestyle change such as a new job from an office with stairs to single story building. It adds up. 

Small changes you can make to turn around that sneaky weight gain over time:

• Take the steps instead of the escalator/elevator when just one floor, c'mon now.
• Park further away from the entrance at grocery store
• Get up from your desk and walk outside and back, or get up and stretch
• Do household chores, or clean the house (yourself? omg)
• Pull weeds
• Mow the lawn...I find this one particularly therapeutic! 
• Walk your pet and extra walk or two, they'll love it; play chase with the cat
• Put the grocery cart back where it belongs; don't you dare leave it in the lot. ;-)
• When you do walk down the hall, walk with purpose, longer strides, faster gait
• Amensia eating. Of course I was going mention food. The snacks in the community lunchroom at work, eating the leftovers from your kids meals....these are not about movement, but they go hand in hand with why those pounds creep on. 

So, move a little more, each day. A few minutes here and there will add up significantly. 

Happy Day.....move more. Right now. Do it. 

Warm regards,

Margo

Stress (rather, De-Stressing)

Stress is a normal part of life, be it physical or mental stress. We've all experienced it due to illness, relationship stuff, job loss, death of love ones, daily worries, etc.  Stress can lead to high blood pressure, heart disease, insomnia, and stiff muscles to name just a few. I'm going to start posting every week, something you can do to help cope with stress. The obvious one I preach is exercise. You ALL know the stress reducing benefits of regular exercise, so I'm not starting there. 

So, the stress reducer du jour is?  Pet an animal. Yup, it works. Simple, cheap, good for the soul, heart and mind. Just pet your dog or cat, or a friends pet, just like ya'll do when you come to my studio. Sometimes I make it part of the gig just to de-stress you. ;-) It works. Happy & Healthy Petting, Margo

Through rain, sleet, snow?

If you have equipment indoors, again collecting dust, you don't have to go outside. Thought I'd give my other child exposure here, too. Keep reading below....

In Austin, where most of you are, it's probably rain, versus snow stopping you from going out. The purpose of this short and sweet blog post is to ask you to not let the weather stop you from outdoor (or indoor; away from home) exercise time. Doing it; just bundling up property and doing it, is half the battle. Rarely, if ever, have you done it, and come back home and said "I wish I hadn't done that". I bet a few of you who just saw me yesterday, for an outside workout, felt great afterwards. 

THERE IS NO SUCH THING AS BAD WEATHER, ONLY BAD CLOTHING!!! 

So, like the postman, through rain, sleet and snow..get out there!!!! 

You'll thank me later!! ;-)

Margo

P.S. My blog now has a feature that allows you to automatically receive new posts to blog. If you sign up for it, I can take you off the distribution list I use, if you don't want the double notice. No biggy. 

When to replace workout shoes

Walking or running in old, worn out shoes can lead to an increase in injury. Over time, they lose their stability, cushion and tread. When asked how often to change, I usually say, being realistic, around 500 miles, plus or minus. When you hit that target of 500 miles depends on how often you wear them, where you wear them, your body weight, walking or jogging, the surface you're on, and so on. 

So, to keep it simple, estimate your weekly mileage and do the math.  You may be able to milk that pair for a year; if you're a high mile person, (25 miles or more a week) maybe you'll need new shoes after 2-3 months. 

Since most of you are not experts in shoe wear and tear, I say go by how they feel. Go by how your feet feel. An easy and important way is to look at the tread wear. If they have worn or bald spots, or lean sideways or forward or backward - it's time for a new pair. If you are not sure what kind to buy (there are so many) just ask me. . .I'm happy to guide you to the appropriate shoe for you!

Keep your feet happy!

Margo

 

Cholesterol: One size fits all - NOT!

See my "thumbs up" on my Cholesterol results! Here is why:

I had mine checked (part of the annual tuneup) and was very enlightened. I say "one size doesn't fit all" since there are guidelines, absolutes, and gray area in between.  I bet you've been told by your physician to have total cholesterol under 200; HDL (the good) and LDL (the bad) combined, to be healthy. Right? I'm 217. "What?" you say! Not you, Margo, oh fit and lean trainer who eats well! I'm coughing up my personal numbers to you all, here and now, to show you how things are not always as they seem  - based on the "mean" - the population as a whole, further proving to you one size does not fit all!  Your MD may not be an expert in this area, (all due respect) even though you think they "should" be. Your ratio is also important, which is calculated with HDL, LDL and TGL, the latter meaning Triglycerides, the fat in your blood. 

This is where one size doesn't fit all when looking at the total numbers, and not considering ratios.  Under 200 is great, a goal, yet...see me smiling at my results here  (blurred on purpose to hide private info)!   I'm in the fantastic range, even though, yes, my total cholesterol is over 200. Read below to see why.  When you get your cholesterol checked and don't understand the numbers, demand an explanation. Ask for a copy and ask for your ratios. They matter. See below:

• LDL should be low. Your LDL goal depends on your risk of heart attack and stroke. A very high risk goal may be less then 70.  High risk goal is less then 100. If you are at moderate risk your goal is to have LDL below 130. (Most MD's will say below 100, that 'general' number again).
• HDL should be high. A good HDL goal is 40 or higher. Over 60 helps protect against a heart attack. Below 40 is known to increase your risk of  heart problems. A high HDL number can offset a high LDL number. 
• TGL should be less than 150. A level above 150 may increase your risk for heart problems.

ME: LDL: 119 (130 under okay)  HDL:  98 (above 40 good)   TGL:  48 (below 150 best) 

As you can see, my HDL is extremely good . My TGL, off the charts good, LDL still good. Even with these fabulous numbers, my total HDL & LDL is above the "textbook" 200. This is where you need to look at RATIOS as well: 

• A ratio below 4 as general rule, is good 
• A ratio below 3.5 as general rule is very good
• A ratio below 3.0 is excellent
• A ratio between 2.4 and 2.8 can actually cause a reversal of heart disease

My Ratio: 2.32 - even though, at face value, I'm over 200, the proverbial nirvana number. This is why I'm educating you here and now, things are not always as they seem, following 'charts' without further exploration and your ratio. Your test results will have your ratio. 

What causes high cholesterol?

1. Diet. Eating too much saturated fat, trans fat, and cholesterol, can raise your cholesterol. These are found in animal foods, such as meats, whole milk, egg yolks, butter, and cheese. Also many packaged/prepared foods, especially snack foods like cookies, crackers, chips.
2. Weight. Being overweight may raise triglycerides and lower HDL, the good stuff.
3. Activity.  NOT exercising may raise LDL, the bad stuff AND lower HDL the good stuff.
4. Smoking may lower HDL, the good stuff, and that one, as I've said, you don't want lowered.
5. The unavoidable family history or genetic predisposition. You probably know who you are, and fortunately there are safe medications that help those of you affected.

I hope you find this information educational, enlightening, helpful, and most of all, an excuse to go get tested if you have not done so. 

Have a healthy, HDL raising week,

Margo

Equipment Collecting Dust

So, does your fitness equipment look like this below? Alright, it's Chloe my dog sunning, but you get the gist. If you have a treadmill or bike or fitness ball, or dumbells collecting dust, being used to hold clothes, or beds for pets, its time to Spring clean and dust it off, and inquire with me what to do next with it! If you like it, let's get you using it; if you don't like it, let's get you some money for it!

It's that time - don't buy

Starting right about now, television infomercials and shopping channels start the big push for exercise equipment. I've spoken on this subject in a prior blog, and it's worth a reminder. These ads are so compelling and seductive. Just this morning I saw one by a company, with heart breaking stories of family in Iraq, depressed women at amusement parks with kids, all designed to get you to believe this object they are selling will change your being in these situations and your life as a whole. 

DON'T SUCKER IN! No single piece of anything, no board, no ball, no rope or bar, will shrink your body 5 sizes without calorie reduction, via nutrition or added significant exercise and cardio movement on your part. 

Many of these are fun, and yes, will offer muscle toning benefit. Just think first. Ask yours truly first, and don't believe there is any one magic toy like these commercials show. 

It ain't rocket science, everyone. It's determination, motivation, and as I say, lifestyle changes that stick!  Let me guide and help you if there is something you see that you think will work for you, before you leap and buy. I love my toys here in my studio as you know, BUT, they are in addition to LIFESTYLE changes you make, and other work we do as  team to motivate and get you to where you want to be and stay. 

Now get out there and use your legs and body to walk, jog, take dog round the block, push the stroller, etc. Everyday. ;-)

Evening Outdoor Exercise

No more "it's too dark too early" to go walk or jog or push the stroller or hit the park trail. 

Daylight savings time starts THIS WEEKEND!!!!

The Health Prescription

As you know, I'm all about Lifestyle changes and not quick fixes. I'm for regular (annual) checkups for men & women. On that note, I have to share something I received during my own annual checkup this last week.  It seems so elementary on most levels to me, yet that's because it's my world; what I eat, sleep and breathe. Take the time to read this. I'm paraphrasing much of it (so you'll read it) and feel free to pass it on to those you care about. 

The Health Prescription

DIET

The right foods will help you live a longer, healthier life. Diseases such as heart disease, diabetes, and high blood pressure CAN be controlled or prevented through a healthy diet. Sugar/salt in moderation.

Obesity IS preventable and a high risk factor for many medical problems including those just mentioned. 

EXERCISE

All kinds of exercise will help you feel better and maintain a healthy weight, control blood pressure, reduce and control stress, & strengthen muscles and bones. 30 Minutes, 7 days a week. Yes! Everyday, optimally.  It can be housework to walking, and/or include seeing yours truly. ;-)

DON'T SMOKE

If you smoke, quit. You can succeed - and live a longer healthier life. It's the best thing you can do.

ALCOHOL       (I was just going to blog on this one)

If you drink alcohol, do so only in moderation, 1 daily women, 2 for men. I'll stop there. 

There are many other tips, but these are the ones relevant to my relationship with you all. With Spring comes ideas of outdoors, less clothing, and so on, and I'd rather you see the big picture of lifestyle/health changes now, and for the long haul, versus any quick fix for bathing suit season. 

More soon....and Happy March everyone,

Margo

Just eat it (if you really want it)

I've posted on logging what you eat, what to not do while eating, and about not "eating your workout" (that one is worth a reminder read....that insidious, unconscious habit we have of eating more then normal 'cuz we worked out'). 

This post is about what TO eat for a change, yippee!!!  Sort of. I should have titled this post "filling the void". 

In a nutshell, many of you will want, say, a Hershey bar. BUT...to stop yourself from having that bar, you will eat extra chicken, an apple, perhaps a handful of nuts, sugar free pudding, and other 'healthy' whatever to fill the void of the candy bar you really want!  In the meantime, you've ingested 1000 calories of so-called "healthy" food, when you should have just "filled the void" and had the 300 calorie candy bar. 

Is this a get out jail free card?  A pass to do this all the time? No. But I'll tell you what. If you feel deprived for whatever reason, and want that THING..whatever it is, I suggest you have it, and get right back on track the next meal, the next day, do a little extra cardio, stay on plan. The 'thing" isn't fatal. What is fatal, is eating 3 times the calories to try to fill up, when it wasn't the the full stomach you wanted. It was the "thing". Having even a little bit of the 'thing' will do the trick.  Instead of a whole muffin? Half. On that note, buy your "thing" in SMALL quantities, and/or keep it out of sight. 

I'm a pro at buying one pastry, taking a few bites, and tossing the rest. Why? I got my enjoyment out of it. Why force the whole thing down and feel awful, right? Hey, it takes practice, but the way you feel later? SO worth it. 

Moderation, not deprivation...

Always here for you all,

Margo

When Should I Exercise?

The answer to the question, what is the best time to workout?

WHEN YOU WILL. WHEN YOU CAN. 

If you know you're a morning person, or evening person, then that of course is the time you will gravitate toward. If, however, as a morning person you were unable to exercise that morning for whatever reason, then for goodness sakes..step out of that comfort zone...outside the box as they say, and try an afternoon or early eve exercise session instead. You may not like it; it might feel really strange, but the the next day (if not that evening) you'll go "wow, I'm glad I did that!"

Yes, the same goes for you later day workout people. You know ahead you have an afternoon conflict, and you could go that morning instead, right?  The thought is just absurd to you...but do this. Try it once. I promise you going in the morning, as awful as that may seem to you, will beat the alternative of skipping it altogether. 

Body Mass Index (BMI) vs Body Fat Measurements

Determining your Body Mass Index (BMI) has never been easier. It is the measure of your weight in relationship to your height. The following URL makes it very easy to calculate your BMI. This website (just one of many) has useful information about BMI, and also suggests one of my favs; your waist measurement. BMI numbers are very general, and take nothing into account but your height to weight ratio. The higher your BMI, the higher your risk, so your BMI is still useful and helpful as broad overall indicator of health.

 http://www.consumer.gov/weightloss/bmi.htm

This will lead to the question about body FAT percentages.  There are many methods to measure body fat.  The most readily available ones have a significant error rate up to 8%!  This is why I am not a fan.  I prefer the tape measure myself with BMI as an indicator. 

That said, whatever your method, here are body fat percentages for men and women:  (You want to be in a range....not hold a specific exact number!) 

Women            Men

Athletes:    14-20% 6-13%

Fitness: 21-24% 14-17%

Acceptable: 25-31% 18-25%

Obese: 32%+ 25%+

Eating while (fill in the blank)

If you are reading this and want to watch your weight (not gain weight), lose weight (which I'm surmising is several of you) or just enjoy mealtime more (all of you) it is time to break a habit.  The best way to break a habit that isn't working for you, is to replace it with a new one, that will work for you. 

Habit of the day: Eating while watching television. Eating while driving.  Eating while reading. Eating while working on the computer. 

All these fall into unconscious calorie consumption or "amnesia eating" as per a previous blog post worth reading again. 

When you are doing something else while eating, you are not paying attention then to the eating experience. You are merely filling your belly, and not really experience the texture of the food, the eye appeal of the food, the taste or texture. Not only will the meal or snack be WAY less satisfying, you will not be paying attention to your actual appetite. It becomes merely the task at hand.

This void created by not EXPERIENCING the snack or meal, is what causes that deprived feeling, making you want to eat more, and also contributes to unnecessary and excess calorie consumption. 

To start enjoying the experience of eating, which is more satisfying to your eyes, palate, brain, stomach and choices, stop multitasking. Turn on the radio, enjoy dinner with friends and family, and kill the television and computer to start noticing another habit change that results in gradual, permanent weight loss.

I've been there done that,

Your Austin Trainer,

Margo

Vitamin Water

These new "vitamin waters" that come in many brand names and variations are an example, to me, of diabolically brilliant marketing. The marketing message is about health, when in reality, these are anything but healthy.  They are often loaded with sugar and flavoring, and contain 100 calories per bottle.  Just take a multivitamin! Furthermore, these waters don't quench your thirst with those ingredients....they often make your thirst worse. 

Because its "just liquid" it may seem innocuous, so here is math: 

100 calories per day per  bottle

700 calories per week

2800 calories per month:  EQUATES TO:   9.6 pound per year!!!!!!

Drink water, club soda, and behind that, diet soda. At least you won't wonder how 10 lbs crept on you in 2009. If you have been drinking this or, forbid...regular soda every day, do the math: By just eliminating those calories, you would be 10 pounds (or more) lighter a year from now.

SMALL CHANGES MATTER,

Regards,

Margo

Sleep Loss and weight gain

There are many articles on the web on this subject, and one I am all too familiar with as many of you know. Sleep..or lack thereof, and the impact this has on your weight. 

Not getting sufficient sleep affects your fat burning ability, your hormones, your basic metabolic rate, your brain function, skin, and on and on. 

I want you to google any variation of : "sleep loss and weight gain", "How Sleep Loss effects Body Weight" and you will find hundreds of links on the subject with medical validation. 

Moral of the story? Help your health,  and your body weight, and get proper sleep. You will feel and see a difference.  

As many of you know, I am (was) a professional insomniac until about month ago, and without trying, or thinking about it, I have noticed a reduction in my appetite and body weight from finally sleeping 8 hours for the first time in my life!  

Your Austin (now sleeping) Trainer,

Margo

Walk your Dog

Many people tend to think exercise comes in one form only, meaning painful, dripping sweat and ending up thoroughly exhausted or it wasn't "exercise".  NOT TRUE!  Inasmuch as I love for my clients to break sweats and end up blotto, it is not this kind of exercise that is required for everyday well being. 

One of my personal favorites, and one I preach all the time, is to walk  your dog. How wonderful for your pet to get needed exercise and let out some pent up stress. I have often been the voice of the pet to a client or two, asking you - 'guilting' you - into taking your pet out for a walk. So many of you reading this have a pet that should be walked, every single day, twice a day (yes! TWICE a day) and you find reasons not to do this. 

This walking benefits you in ways to many to list here, not the least of them heart health and calorie burning. Just like your dog wants you to throw the ball to him/her, your BODY want you to to "throw the ball to it".  If your body had a voice, it would ask you to move it.  

Your dog doesn't have a voice either, so if not for you...do it for your pet. No matter the breed or size, your dog loves, wants and NEEDS for you to walk it. Just like your body. Make it a win-win.  

Just do it. 

No excuses. 

Your pet will thank you and your body will thank you. 

Your pet loving trainer,

Margo

Food Journal

Ugh, I know. It seems like such a pain. If you want to lose 50 pounds or more that you've held onto for years, or those 10 pounds that crept on during the holidays, your chances will go up exponentially if you start a daily food journal. This goes hand in hand with my blog post on amnesia eating.

You will become completely conscious of your food choices and notice an immediate change in your behavior.  My most successful weight loss clients and friends will do this. 

Along with this journal (more detail on this later) is having healthy foods available to choose from! Planning ahead and going to the grocery store will set you up for success. 

Margo

Personal Trainer Austin

Austin's Fitness Gem (besides me)

We are so lucky here in Austin to have this gem known as Town Lake, er, I know, I know, Lady Bird Lake. Sorry...I still call it Town Lake. 

By any name, it is still fabulous. If you have not been, GO. You all know where it is. You may not all know WHAT it is. It's a walking trail, a strolling trail, a trail with baby strollers, side by side with hard core runners. A trail with fitness walkers and women chatting about, well, name it. 

A place to go alone, with a friend, or with your kids to feed the ducks.  There is plenty of parking and, last but not least, a place to take your dog. Your dog will thank you.

In the perfect world, you will go, and love it so much you take your dog time and time again, your husband, your partner, your girlfriend..or alone. 

Its fitness and peace and stress reduction all in one. Go. Now. It's beckoning you. Ask me to go with you. I will, and you will thank me later. Its the best way to fitness into your life joyfully. Trust me on this one. ;-)

Warm regards,

Margo

Fat Free Food

When you see Fat Free on a label is that a good thing? Depends. 

For the most part, I would prefer you buy the real deal. That is, buy the regular versus the fat free alternative. Why? The fat free alternative in the vast majority of cases just as more sugar. Less FAT, yes, but more sugar, or something sweet, to make it taste good.  Fat is NOT the enemy causing you to crave....it's the sugar. I could go on and on here and explain in detail, but for purposes of your next grocery trip: go 'regular' when the alternative is the same product you always purchased, only now made "new" by making it "low fat". 

This is not hard and fast...there are many exceptions I will go into later on "light" "low calorie", etc. For now, just pay attention to the label, see note the carb/sugar grams, and you may be surprised to see how much sugar is the new low or no fat version. 

Happy shopping!

Margo

Out of Sight

No, I'm not quoting from the old television  show The Mod Squad (you have to be at least 35 to get that reference). The complete quote is:

  Out of Sight Out of Mind  (or Out of Sight, Out of MOUTH)

Yes, if you don't buy junk food, you won't consume junk food. If you do happen to have a cake, or bag of candy laying around for whatever reason, PUT IT IN THE CUPBOARD!!! 

You will be WAY less likely to graze on the item in question if it is tucked away, versus on the counter in plain view, beckoning your name every time you cruise by. 

My suggestion if you must buy something to have that's "junk" (which is okay if you know my program) buy it in SMALL quantity. Individual servings. One packet. One slice. ENJOY!  

Just this one habit change alone, can have significant impact on weight loss and well being.

Happy Friday,

Margo

Wine

Thought that title might get your attention!

So, I'm doing a bonus blog today....short and sweet. I just saw this on Good Morning America and HOPED many of you saw it as well. If not, GMA shows segments on their website, and this one to see. The visual alone (that I should do with you all) was this:

They poured wine into a glass and showed he calorie difference from filling to where it 'should' be filled, as opposed to where one tends to fill it. 

That calorie difference, PER GLASS is (very) significant. 

Drink water with your wine

Sip your wine. Gulp the water.... ;-)

Shoe Tread

Yes, just like the tires on your vehicle, you need to check your athletic shoes for wear and tear. Wearing older, worn out, and/or bald shoes can lead to foot, calf, hamstring and low back problems. Wearing a proper cushy shoe can help with those existing issues as well. 

So, short and sweet: Go check the tread on your shoes. Its the FIRST obvious indication you are due for a new pair. 

Happy & Healthy walking,

Margo

Where to Walk

Whether you are starting (or re-starting)  your outdoor walking or jogging, I want to remind you all where NOT to do this: on cement. As in the sidewalk. Use the street whenever it is safe to do so, and walk against the traffic. 

Without going into the plethora of foot, calf, hamstring and back issues many of you have had or currently have, suffice it to say, walking on cement will only worsen them. 

Town Lake is great as they have the softer leafy, slightly forgiving trail. Walking paths on most greenbelts and preserve trails, even with their irregular surface, are better for you.  

I strongly suggest you walk on the asphalt, and if feasible, the grassy edge along the sidewalk, versus the sidewalk (if its even-surfaced). Try going from the sidewalk to the street and you'll feel an immediate difference. 

Ten minutes a day or an hour, or an hour broken in to six 10 minute segments; it matters not. To reduce injury and impact of cement....stay on the street. Yes, this professional personal trainer, is saying "go play in the street". haha Just be safe about it!

Happy January,

Margo

Avoid "Eating Your Workout"

In a nutshell I mean do not consume extra calories because you spent (extra) time exercising.

Many people decide to start a program in January, or increase the number of workouts they do per week, or increase the intensity and/or duration of each workout. That in itself is great. One also expects to see fat loss as a result of this, right? You certainly don't expect to gain weight, right? This "unconscious" weight gain occurs more commonly then you may think...from increasing workouts and increasing body fat along with it.  WHY? 

After doing the extra days per week, or better, harder, longer or faster workouts, all too often you will eat more ("since I worked out so hard"). 

The net result? Because you exercised more then usual, you will all too easily EAT more then usual. And..those extra calories "because I worked out extra" usually exceed the number of extra calories you burned during that additional, harder, faster and longer workout. 

Moral of the story? Do more workouts, yes; harder, faster, better, longer - that's great! Then....EAT THE SAME CALORIES AS BEFORE (or less) and you will notice a decrease in body fat as well. 

Happy January,

Margo