The NUMBER ONE principle in exercise physiology 101 is the Overload Principle. Simply stated, this principle tells us that in order to elicit change on our bodies we must OVERLOAD it or go beyond what we normally do.In other words GET OUT OF YOUR COMFORT ZONE! Without this type of overload, there IS NO CHANGE.
~Robert dos Remedios
Find mentors, and stick to them. Sometimes the grass on the only side is brown. If you find people in your life or in education that inspire you, stay for a while. Stop bouncing from place to place trying to find the exact answer you are looking for. Here is a big tip – you don’t know what that answer is or else you wouldn’t be looking anyway. This isn’t about guru, it’s about trust. Trust that your time will be valued and respected. Only when they break that for you do you move on.
~Leigh Peele
When you have a destination set, the path will reveal itself. So goals like “I want to drop a few pounds” are bullsh^t, and not really a goal at all. Wishy washy crap like that will never lead to success. Make it real: X pounds, X inches, X dress sizes – whatever. Set it and get it.
~Joshua Carter
In the quest for a certain number of calories, many people end up choosing their food based on the number of cals rather than the quality of the food. And in efforts to stick to a specific caloric goal, the quality nutrition is often left by the wayside. One hundred calorie processed snack packs win out over fresh fruit and raw nuts. In the mind of a calorie counter, if the tally marks accumulated by a "healthy snack" are far and above the numbers on a processed food, then the processed food will always win the battle.
What kind of bass-ackward way of thinking is that? Yeah, fruit has more sugar than those artificially sweetened energy bars… but it’s natural sugar in natural amounts, versus a fake food filled with fake sugar (and just because it is void of calories doesn’t mean that the fake sugar is great for your health!). Sure, nuts are high in fat while that processed snack is able to report lower calories because it has very little fat… But the fat in raw nuts is an essential source of energy for your body while the processed snack is most likely void of any nutritional value!
~Kim Ball
Simply put, if you don't know EXACTLY what "getting in shape" "losing some weight" or "toning up" means to you, then you're never going to achieve any of these things, let alone stay that way.
~Dax Moy
.
Tuesday, September 29, 2009
Sunday, September 27, 2009
Reduce Your Risk of Disease With 4 Simple Habits
Anyone remember the old Outer Limits show? Here's a play on the opening...
Do attempt to control your life.
You control your weight.
You control your behaviors.
You control your diet.
You control your health.
O.K., well maybe you don't control your health completely but you can reduce your risk of developing a chronic condition such as cardiovascular disease, diabetes, or cancer by 78% through 4 simple habits. Here they are, in order of importance:
1. Maintain a BMI (body mass index) below 30. I have issues with using BMI (it's not always an accurate measurement of a healthy weight with some people) but the bottom line here is to dump excess body fat.
2. Don't smoke.
3. Exercise a total of at least 3 1/2 hours per week. (That's only 30 minutes a day.)
4. Follow a diet high in fruits, vegetables, and whole-grain breads and limit your meat intake.
As reported in August's Archives of Internal Medicine, starting in the mid-1990s researchers analyzed the health, lifestyles, and diet of 23,513 German adults 35 to 65 years old. They found that those who had more healthy habits were much less likely to get diseases such as cancer, diabetes, and heart disease.
Researchers recorded and analyzed each person's height and body weight, food frequency, disease background, and how closely they followed the 4 healthy lifestyle habits over the 8 year study period.
After adjusting for risk factors that might have influenced the development of disease, researchers found that study participants who followed all four healthy habits had a 78% lower risk of developing a chronic condition such as diabetes, cardiovascular disease, or cancer compared to those who followed none of the habits.
Obviously, the best course of action is to incorporate all 4 healthy habits into your lifestyle. However, the study also showed that there was benefit from following just 3 of the rules and even some health benefits from following just 2 or 1.
So, if you need to, start small. Concentrate on 1 of the 4. When you've made that part of your lifestyle, start working on another. You'll feel better, look better and you'll reduce your risk of chronic disease.
Do attempt to control your life.
You control your weight.
You control your behaviors.
You control your diet.
You control your health.
O.K., well maybe you don't control your health completely but you can reduce your risk of developing a chronic condition such as cardiovascular disease, diabetes, or cancer by 78% through 4 simple habits. Here they are, in order of importance:
1. Maintain a BMI (body mass index) below 30. I have issues with using BMI (it's not always an accurate measurement of a healthy weight with some people) but the bottom line here is to dump excess body fat.
2. Don't smoke.
3. Exercise a total of at least 3 1/2 hours per week. (That's only 30 minutes a day.)
4. Follow a diet high in fruits, vegetables, and whole-grain breads and limit your meat intake.
As reported in August's Archives of Internal Medicine, starting in the mid-1990s researchers analyzed the health, lifestyles, and diet of 23,513 German adults 35 to 65 years old. They found that those who had more healthy habits were much less likely to get diseases such as cancer, diabetes, and heart disease.
Researchers recorded and analyzed each person's height and body weight, food frequency, disease background, and how closely they followed the 4 healthy lifestyle habits over the 8 year study period.
After adjusting for risk factors that might have influenced the development of disease, researchers found that study participants who followed all four healthy habits had a 78% lower risk of developing a chronic condition such as diabetes, cardiovascular disease, or cancer compared to those who followed none of the habits.
Obviously, the best course of action is to incorporate all 4 healthy habits into your lifestyle. However, the study also showed that there was benefit from following just 3 of the rules and even some health benefits from following just 2 or 1.
So, if you need to, start small. Concentrate on 1 of the 4. When you've made that part of your lifestyle, start working on another. You'll feel better, look better and you'll reduce your risk of chronic disease.
Friday, September 25, 2009
Cardio Is A Waste of Time for Fat Loss by Craig Ballantyne
While I'm on vacation I have an excellent article for you from Craig Ballantyne. If you're a member, client or regular reader of this blog, you know my opinion about using steady state cardio for fat loss.
It's hard for me to believe that there are still people who think jogging or walking is the best way to dump body fat. In fact, just the other day someone questioned Craig about it on Facebook. Long boring cardio? Fugetaboutit. Read why below...
Cardio Is A Waste of Time for Fat Loss
By Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
While the mainstream fitness media still insists that aerobic exercise is a great way to lose weight, Turbulence Training users know that interval training is the better way to burn body fat.
Still not convinced?
A recent study published by the North American Association for the Study of Obesity, subjects aged 40 to 75 were instructed to do 60 minutes of aerobic exercise per day for 6 days per week for an entire year.
Given the amount of exercise, you'd expect weight losses of 20, 30 pounds, or more, right?
Well, the surprise findings showed the average fat loss for female subjects was only 4 pounds for the entire year, while men lost 6.6 pounds of fat over the year. That's over 300 hours of aerobic exercise just to lose a measly 6 pounds of blubber. Not time well spent, in my opinion.
So what's the better way? Stick with Turbulence Training, using interval training and strength training to get better bodysculpting results. With intervals, you'll achieve more fat burning results in less workout time.
The next time you are out exercising, perform a session of interval training. If you are walking or running outside, find an incline that can challenge you for 60 seconds, then walk down for 60-120 seconds, and repeat up to 6 times.
If you walk or run on a treadmill, adjust the incline or speed to safely increase the challenge for 60 seconds, then return to the normal pace for 60-120 seconds, and repeat up to 6 times.
You can also use a rowing machine, bicycle or stationary bike, or even an elliptical machine to do intervals.
But whatever you do, stay away from boring, ineffective cardio exercise workouts and stick with Turbulence Training for your fat burning program.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss
.
It's hard for me to believe that there are still people who think jogging or walking is the best way to dump body fat. In fact, just the other day someone questioned Craig about it on Facebook. Long boring cardio? Fugetaboutit. Read why below...
Cardio Is A Waste of Time for Fat Loss
By Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
While the mainstream fitness media still insists that aerobic exercise is a great way to lose weight, Turbulence Training users know that interval training is the better way to burn body fat.
Still not convinced?
A recent study published by the North American Association for the Study of Obesity, subjects aged 40 to 75 were instructed to do 60 minutes of aerobic exercise per day for 6 days per week for an entire year.
Given the amount of exercise, you'd expect weight losses of 20, 30 pounds, or more, right?
Well, the surprise findings showed the average fat loss for female subjects was only 4 pounds for the entire year, while men lost 6.6 pounds of fat over the year. That's over 300 hours of aerobic exercise just to lose a measly 6 pounds of blubber. Not time well spent, in my opinion.
So what's the better way? Stick with Turbulence Training, using interval training and strength training to get better bodysculpting results. With intervals, you'll achieve more fat burning results in less workout time.
The next time you are out exercising, perform a session of interval training. If you are walking or running outside, find an incline that can challenge you for 60 seconds, then walk down for 60-120 seconds, and repeat up to 6 times.
If you walk or run on a treadmill, adjust the incline or speed to safely increase the challenge for 60 seconds, then return to the normal pace for 60-120 seconds, and repeat up to 6 times.
You can also use a rowing machine, bicycle or stationary bike, or even an elliptical machine to do intervals.
But whatever you do, stay away from boring, ineffective cardio exercise workouts and stick with Turbulence Training for your fat burning program.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss
.
Wednesday, September 23, 2009
Another Reason Why Strength Training Tops Endurance Exercise For Reshaping Your Body
I'm on vacation this week so I'll be presenting some articles from other fitness pros.
Besides her great fitness advice, I love Rachel Cosgrove's straight talk and no-nonsense attitude about women's negative self-chatter.
She gets it and you need to get it, too, if you're interested in reshaping your body. You MUST change your frame of mind / body hatred to experience major and long lasting changes.
Check out Rachel's recent blog post on the subject...
Another reason strength training is better than endurance for women
Besides her great fitness advice, I love Rachel Cosgrove's straight talk and no-nonsense attitude about women's negative self-chatter.
She gets it and you need to get it, too, if you're interested in reshaping your body. You MUST change your frame of mind / body hatred to experience major and long lasting changes.
Check out Rachel's recent blog post on the subject...
Another reason strength training is better than endurance for women
Sunday, September 20, 2009
100 Day Challenge
In a few days, there will be only 100 days left. No, not 'til Christmas.
September 23rd kicks off the final 100 days of the year.
It's hard to believe but we're over 2/3 of the way to closing the book on 2009. It's a good time to take stock of where you are.
* What have you achieved so far this year?
* Are you making, losing or holding ground toward your life goals?
* If weight loss was a New Year's resolution, how much progress have you made?
* Are you happy?
* How many times have you made it to the gym / exercised this year?
* Are you fulfilled?
* Has your nutrition improved?
* What would you like to achieve by December 31st and are you willing to commit to making it happen?
* What habits would you need to form in order to reach your goals?
Instead of waiting until January 1st and making resolutions, how about committing yourself to accomplishing a specific goal in the final 100 days of this year?
Summer is over, the kids are back in school; it's a great time to dedicate yourself to improving yourself.
What do you want to accomplish in the next 14 weeks? Here are some ideas...
* Want to slim down? Forget the scale. Instead, decide on a certain number of total inches you want to "delete".
* Need to lower your stress? How about 100 days of 10-15 minutes of meditation?
* Are you a gym goer who doesn't get there as often as you'd like? Commit to 42 workouts by the end of the year. That's an average of 3 a week. Definitely doable but with the holidays approaching still a challenge.
* Having trouble getting started with a consistent exercise routine? Why not set a goal of 10 minutes of exercise every day? A 10 minute walk or bike ride, 10 minutes of bodyweight exercises, 10 minutes of tag or soccer with the kids. Just 10 minutes of physical activity. Everyone can find 10 minutes in their day. Even if you hate exercise, anyone can get through 10 minutes. Now, can you commit to 100 straight days?
* Are you a pack rat who wants to clean up but is overwhelmed by the thought? Dedicate 15 minutes a day to decluttering.
* Interested in improving your nutrition? Why not commit to eating 500 servings of fruits and vegetables in the next 100 days? That's an average of 5 a day. Brush up on what constitutes a serving size and you'll realize it's not that hard. If you currently never eat fruits and veggies (no, french fries don't count), set your goal lower but make it challenging.
You've got a few days to think about it. What would you really like to accomplish by year's end? Decide on your 100 day commitment and post it in the comments to help hold yourself accountable. Good luck!
September 23rd kicks off the final 100 days of the year.
It's hard to believe but we're over 2/3 of the way to closing the book on 2009. It's a good time to take stock of where you are.
* What have you achieved so far this year?
* Are you making, losing or holding ground toward your life goals?
* If weight loss was a New Year's resolution, how much progress have you made?
* Are you happy?
* How many times have you made it to the gym / exercised this year?
* Are you fulfilled?
* Has your nutrition improved?
* What would you like to achieve by December 31st and are you willing to commit to making it happen?
* What habits would you need to form in order to reach your goals?
Instead of waiting until January 1st and making resolutions, how about committing yourself to accomplishing a specific goal in the final 100 days of this year?
Summer is over, the kids are back in school; it's a great time to dedicate yourself to improving yourself.
What do you want to accomplish in the next 14 weeks? Here are some ideas...
* Want to slim down? Forget the scale. Instead, decide on a certain number of total inches you want to "delete".
* Need to lower your stress? How about 100 days of 10-15 minutes of meditation?
* Are you a gym goer who doesn't get there as often as you'd like? Commit to 42 workouts by the end of the year. That's an average of 3 a week. Definitely doable but with the holidays approaching still a challenge.
* Having trouble getting started with a consistent exercise routine? Why not set a goal of 10 minutes of exercise every day? A 10 minute walk or bike ride, 10 minutes of bodyweight exercises, 10 minutes of tag or soccer with the kids. Just 10 minutes of physical activity. Everyone can find 10 minutes in their day. Even if you hate exercise, anyone can get through 10 minutes. Now, can you commit to 100 straight days?
* Are you a pack rat who wants to clean up but is overwhelmed by the thought? Dedicate 15 minutes a day to decluttering.
* Interested in improving your nutrition? Why not commit to eating 500 servings of fruits and vegetables in the next 100 days? That's an average of 5 a day. Brush up on what constitutes a serving size and you'll realize it's not that hard. If you currently never eat fruits and veggies (no, french fries don't count), set your goal lower but make it challenging.
You've got a few days to think about it. What would you really like to accomplish by year's end? Decide on your 100 day commitment and post it in the comments to help hold yourself accountable. Good luck!
Friday, September 18, 2009
The M-Word: Tanning’s Dirty Little Secret
The M-Word: Tanning’s Dirty Little Secret
By Body & Soul member Andrea
Which woman likes to have that sun-kissed summer time glow?
Me, I do!
Which woman lies in a tanning bed, and actually enjoys it, to get that glow?
Me, I do!
Which woman has Melanoma skin cancer?
Me, I do! OH, wait a minute…..
I should start by saying that I was a summer beach bum as a child; lying out at the pool, using baby oil to burn, peel, burn, then tan. I remember sunburns when I was so red and in so much pain I could not move for days and my Nana would use vinegar rags to “pull the sting and heat” out of my skin. I continued this ritual/habit each summer until I found the “safe alternative” in 1988.
My love affair with tanning beds started in the spring of 1988. I had just been asked to the junior prom and pleaded “Mom, you have to let me get a tan for the prom! But Mom, you tan all the time and all my friends are doing it!” “OK, go tan”, she said and I did just that, off and on for the next 20 years. My mother has beautiful deep-olive Italian skin; I inherited my father’s very pale German skin. Well, I was going to remedy that!
This continued into my college years. I was having an acne problem and went to a dermatologist for the first time. It was summer, and I was wearing a tank top and shorts. I was there for some Retin-A for the breakouts, but he saw more when he looked at my shoulder. Did I mention I was so brazen that I walked in there with a glowing tan? Well, a full body scan later I was set up for another appointment for some skin patch removals. I walked out of that next appointment with five areas on my back and stomach removed, each of them needing two to six stitches. I was lucky, they all came back clean.
Three years later, after I got sick and tired of dodging the reminder postcards and calls every six months, I returned for a check-up. This time he saw my tan and yelled at me; and I mean yelled! “Why do I bother to try to cure you if you are just going to keep trying to kill yourself!” Now, I don’t think his yelling at a patient was the most productive. In fact, it gave me more of an “I’ll show you attitude”, but in hindsight, I can’t say he was wrong. (He wasn’t thrilled with the two new tattoos either, but that is another story)
This time, two areas were removed and I got a call…the one on my shoulder wasn’t normal and they were going to have to do another surgery. Thankfully, the second surgery was all that was needed and I was good to go.
I didn’t see another dermatologist for almost 10 years. And I actually went years without tanning during this time – well, almost. I would just go in the summer months or for special occasions. That is almost funny in itself since it would take me months to build a tan and then I would fade very quickly, so a “special occasion” would mean 4-5 months of tanning. BUT, I wasn’t one of those people who joined the monthly tanning clubs and tanned all year long, so I didn’t have a problem. Oh, it is fun to justify bad habits to ourselves, isn’t it?
I started tanning again in the spring of 2008, for no particular reason, I just felt like it. Then autumn came around, when I usually stop. However, I realized my class reunion is in the summer of 2009 and I didn’t want to start the whole base tan again, so what did I do? Well, I joined a monthly tanning club, of course! And I’ll let you in on a secret…I loved it! I loved lying in those beds; I found it relaxing. I would also think of it as a reward. I would go to the gym after work and since I worked hard there I would reward myself by stopping at the tanning salon.
Now, please allow me to touch base about these salons for a moment. They are in the business to make money, not to worry about your health. If you have to sign a two-page waiver to do any “recreational activity”, then there is probably a problem. Also, I love that they have signs posted all over from “doctors” saying they prefer this way of controlled tanning, as it is so much safer. Let me say here now and loudly… I KNEW the risks. I thought about it every single time I climbed in those beds. I will not be a hypocrite and after the fact say but I didn’t realize….of course, I KNEW! I just thought it wouldn’t happen to me, or I was in denial – take your pick.
So now I was tanning almost every day, or certainly every other day, because I couldn’t let it fade after all this hard work and money! Sometime that April, I noticed a birthmark on my side had turned darker. I had actually noticed it about six months earlier but kept ignoring it. So, I called to make an appointment with a new dermatologist and found out that they could see me in December of 2008. Keep in mind, I was calling in April. I booked the appointment and kept on tanning.
In I went and lucky me, I found a dermatologist who is SO adamantly against tanning beds that he has even testified before the Supreme Court about it! He didn’t yell but very sternly informed me the tanning needs to stop. The appointment consisted of a full body scan, excising two small areas and setting up an appointment for three more extensive areas to be removed.
I’ll share this next part with you to drive my point home about the level of my denial and addiction. A few days later, on my way home from getting the stitches removed from the two small areas, guess where I stopped? Yup, the tanning salon… well, it WAS on the way!
Weeks later, I went in for the next set of surgeries, during which he removed two areas from my side, one from my back and then, at the last minute said “I really want to look at that one on the underside of your right breast again.” Then he says, “I know you’re not going to like this, but I really think we should remove that little birthmark to be safe.” Well, I’m lying there all exposed and thought to myself “what am I going to do? Argue? “Go ahead,” I said. By the way, I was awake for all this….they numbed EACH area with several needle sticks, which meant that I could still feel the cutting, hear my skin being cut away and the stitching-up process is not fun. Lying there I was thinking, it is not worth it, but I still did not call to cancel my membership… Denial.
Two weeks later I went in for the stitches to be removed…more pain and no biopsy results yet. The next day I was sitting at my desk at work when my phone rang, the caller ID showed “Name of Dermatology Practice”. I picked up the phone and heard, “Andrea, this is Dr. B.” My heart fell to the floor…I think we all know a doctor does not call to simply say all is ok.
He informed me that every single sample had come back abnormal, so it was good we removed them BUT the one on the underside of my breast was melanoma, luckily only Stage One. He continued on for several minutes, and to be honest, I’m not sure what was said because all I heard was MELANOMA ringing in my head. I do remember hearing radiation and chemotherapy but not to worry about that YET. YET?!?!
After hanging up, I sat for a few minutes, stunned, and then I burst into tears. What the hell had I done to myself??? And for what? Vanity?!? It wasn’t bad enough that I looked like a patchwork quilt because of all the little surgeries…NO, I had to push it to the point of now losing a chunk of my breast. I could only thank the heavens it was on a chunk of my face.
On my way home that night, I stopped to cancel my tanning membership. When the girl asked why, I said “I have skin cancer.” She blurted out “Well, you signed a form.” I received a call the next day from the owner expressing that he was sorry but basically wanting to make sure I wasn’t going to sue them. Not that I could… because I signed a form he kindly reminded me! What does that tell you?!?
My dermatologist turned me over to a wonderful surgeon who believed in being very aggressive and I am glad she did. I am the poster child for being lucky and early detection. They were able to get a “clean area” with this second surgery - but barely. It had spread wider and deeper than they originally suspected and had I waited another year or two, there is no telling how far it might have gone. She used the phrase “Someone was looking out for you.” And remember, this was not even a mark I had been concerned about; Dr. B. spotted it.
I now have to go every three months, for the next five years, for a full scan, as I am now considered a high-risk patient for reoccurrence and new areas turning cancerous. Nivea’s Sun-Kissed lotion is my new best friend and I just bought sunscreen for the first time in my life.
Tanning really does become an addiction for some. In fact, my own mother still tans!
Last weekend was a very warm weekend here, and as I was running errands, I walked past a tanning salon that had their doors open. For an instant, I stopped, because I smelled that familiar smell…you know, coconut and burning flesh, and I had missed it.
But no vanity is worth ever hearing that “M” word again and worrying for weeks about the test results. I never again want to have to call my big, strong, tough-guy father and hear him choke up over the phone at the news his daughter just gave him. Not when it is something I can try to prevent and control.
Knowing in large part that I did this to myself is what bothers me the most. But I choose to look ahead and try to help people avoid a similar or even worse fate. Melanoma is one of the hardest cancers to cure but yet one of the most preventable!! Even at Stage One, roughly 15 out of 100 patients will die in five years because of reoccurrence. Armed with this knowledge and my experiences…it is fake not bake for me from now on!
Andrea is a member of Body & Soul Fitness. I asked if she would write down her experience so we could spread the word about the dangers of tanning. If you would like to contact Andrea for more information, you can reach her through me.
By Body & Soul member Andrea
Which woman likes to have that sun-kissed summer time glow?
Me, I do!
Which woman lies in a tanning bed, and actually enjoys it, to get that glow?
Me, I do!
Which woman has Melanoma skin cancer?
Me, I do! OH, wait a minute…..
I should start by saying that I was a summer beach bum as a child; lying out at the pool, using baby oil to burn, peel, burn, then tan. I remember sunburns when I was so red and in so much pain I could not move for days and my Nana would use vinegar rags to “pull the sting and heat” out of my skin. I continued this ritual/habit each summer until I found the “safe alternative” in 1988.
My love affair with tanning beds started in the spring of 1988. I had just been asked to the junior prom and pleaded “Mom, you have to let me get a tan for the prom! But Mom, you tan all the time and all my friends are doing it!” “OK, go tan”, she said and I did just that, off and on for the next 20 years. My mother has beautiful deep-olive Italian skin; I inherited my father’s very pale German skin. Well, I was going to remedy that!
This continued into my college years. I was having an acne problem and went to a dermatologist for the first time. It was summer, and I was wearing a tank top and shorts. I was there for some Retin-A for the breakouts, but he saw more when he looked at my shoulder. Did I mention I was so brazen that I walked in there with a glowing tan? Well, a full body scan later I was set up for another appointment for some skin patch removals. I walked out of that next appointment with five areas on my back and stomach removed, each of them needing two to six stitches. I was lucky, they all came back clean.
Three years later, after I got sick and tired of dodging the reminder postcards and calls every six months, I returned for a check-up. This time he saw my tan and yelled at me; and I mean yelled! “Why do I bother to try to cure you if you are just going to keep trying to kill yourself!” Now, I don’t think his yelling at a patient was the most productive. In fact, it gave me more of an “I’ll show you attitude”, but in hindsight, I can’t say he was wrong. (He wasn’t thrilled with the two new tattoos either, but that is another story)
This time, two areas were removed and I got a call…the one on my shoulder wasn’t normal and they were going to have to do another surgery. Thankfully, the second surgery was all that was needed and I was good to go.
I didn’t see another dermatologist for almost 10 years. And I actually went years without tanning during this time – well, almost. I would just go in the summer months or for special occasions. That is almost funny in itself since it would take me months to build a tan and then I would fade very quickly, so a “special occasion” would mean 4-5 months of tanning. BUT, I wasn’t one of those people who joined the monthly tanning clubs and tanned all year long, so I didn’t have a problem. Oh, it is fun to justify bad habits to ourselves, isn’t it?
I started tanning again in the spring of 2008, for no particular reason, I just felt like it. Then autumn came around, when I usually stop. However, I realized my class reunion is in the summer of 2009 and I didn’t want to start the whole base tan again, so what did I do? Well, I joined a monthly tanning club, of course! And I’ll let you in on a secret…I loved it! I loved lying in those beds; I found it relaxing. I would also think of it as a reward. I would go to the gym after work and since I worked hard there I would reward myself by stopping at the tanning salon.
Now, please allow me to touch base about these salons for a moment. They are in the business to make money, not to worry about your health. If you have to sign a two-page waiver to do any “recreational activity”, then there is probably a problem. Also, I love that they have signs posted all over from “doctors” saying they prefer this way of controlled tanning, as it is so much safer. Let me say here now and loudly… I KNEW the risks. I thought about it every single time I climbed in those beds. I will not be a hypocrite and after the fact say but I didn’t realize….of course, I KNEW! I just thought it wouldn’t happen to me, or I was in denial – take your pick.
So now I was tanning almost every day, or certainly every other day, because I couldn’t let it fade after all this hard work and money! Sometime that April, I noticed a birthmark on my side had turned darker. I had actually noticed it about six months earlier but kept ignoring it. So, I called to make an appointment with a new dermatologist and found out that they could see me in December of 2008. Keep in mind, I was calling in April. I booked the appointment and kept on tanning.
In I went and lucky me, I found a dermatologist who is SO adamantly against tanning beds that he has even testified before the Supreme Court about it! He didn’t yell but very sternly informed me the tanning needs to stop. The appointment consisted of a full body scan, excising two small areas and setting up an appointment for three more extensive areas to be removed.
I’ll share this next part with you to drive my point home about the level of my denial and addiction. A few days later, on my way home from getting the stitches removed from the two small areas, guess where I stopped? Yup, the tanning salon… well, it WAS on the way!
Weeks later, I went in for the next set of surgeries, during which he removed two areas from my side, one from my back and then, at the last minute said “I really want to look at that one on the underside of your right breast again.” Then he says, “I know you’re not going to like this, but I really think we should remove that little birthmark to be safe.” Well, I’m lying there all exposed and thought to myself “what am I going to do? Argue? “Go ahead,” I said. By the way, I was awake for all this….they numbed EACH area with several needle sticks, which meant that I could still feel the cutting, hear my skin being cut away and the stitching-up process is not fun. Lying there I was thinking, it is not worth it, but I still did not call to cancel my membership… Denial.
Two weeks later I went in for the stitches to be removed…more pain and no biopsy results yet. The next day I was sitting at my desk at work when my phone rang, the caller ID showed “Name of Dermatology Practice”. I picked up the phone and heard, “Andrea, this is Dr. B.” My heart fell to the floor…I think we all know a doctor does not call to simply say all is ok.
He informed me that every single sample had come back abnormal, so it was good we removed them BUT the one on the underside of my breast was melanoma, luckily only Stage One. He continued on for several minutes, and to be honest, I’m not sure what was said because all I heard was MELANOMA ringing in my head. I do remember hearing radiation and chemotherapy but not to worry about that YET. YET?!?!
After hanging up, I sat for a few minutes, stunned, and then I burst into tears. What the hell had I done to myself??? And for what? Vanity?!? It wasn’t bad enough that I looked like a patchwork quilt because of all the little surgeries…NO, I had to push it to the point of now losing a chunk of my breast. I could only thank the heavens it was on a chunk of my face.
On my way home that night, I stopped to cancel my tanning membership. When the girl asked why, I said “I have skin cancer.” She blurted out “Well, you signed a form.” I received a call the next day from the owner expressing that he was sorry but basically wanting to make sure I wasn’t going to sue them. Not that I could… because I signed a form he kindly reminded me! What does that tell you?!?
My dermatologist turned me over to a wonderful surgeon who believed in being very aggressive and I am glad she did. I am the poster child for being lucky and early detection. They were able to get a “clean area” with this second surgery - but barely. It had spread wider and deeper than they originally suspected and had I waited another year or two, there is no telling how far it might have gone. She used the phrase “Someone was looking out for you.” And remember, this was not even a mark I had been concerned about; Dr. B. spotted it.
I now have to go every three months, for the next five years, for a full scan, as I am now considered a high-risk patient for reoccurrence and new areas turning cancerous. Nivea’s Sun-Kissed lotion is my new best friend and I just bought sunscreen for the first time in my life.
Tanning really does become an addiction for some. In fact, my own mother still tans!
Last weekend was a very warm weekend here, and as I was running errands, I walked past a tanning salon that had their doors open. For an instant, I stopped, because I smelled that familiar smell…you know, coconut and burning flesh, and I had missed it.
But no vanity is worth ever hearing that “M” word again and worrying for weeks about the test results. I never again want to have to call my big, strong, tough-guy father and hear him choke up over the phone at the news his daughter just gave him. Not when it is something I can try to prevent and control.
Knowing in large part that I did this to myself is what bothers me the most. But I choose to look ahead and try to help people avoid a similar or even worse fate. Melanoma is one of the hardest cancers to cure but yet one of the most preventable!! Even at Stage One, roughly 15 out of 100 patients will die in five years because of reoccurrence. Armed with this knowledge and my experiences…it is fake not bake for me from now on!
Andrea is a member of Body & Soul Fitness. I asked if she would write down her experience so we could spread the word about the dangers of tanning. If you would like to contact Andrea for more information, you can reach her through me.
Thursday, September 17, 2009
Tanning Beds Moved To Top Cancer Risk Category
I've never been shy about my feelings regarding fitness centers who promote tanning beds. I'm all for people making a buck but to me it's hypocritical to be promoting health/fitness/wellness on one hand while offering a service that puts people at higher risk for cancer on the other.
I can't imagine these same gym owners renting space in their fitness center to a McDonald's or Dunkin' Donuts. And yet, someone could at least choose a healthier option from those menus.
Not so with tanning beds.
Cancer experts from around the world have recently placed tanning beds and other types of ultraviolet radiation into the top cancer risk category; researchers now consider them as deadly as arsenic and mustard gas.
A recent analysis of earlier studies has found that the risk of skin cancer rockets to 75% when people start using tanning beds before the age of 30. Researchers now also conclude that all types of ultraviolet radiation are carcinogenic; previously, scientists thought that only one type of ultraviolet radiation was lethal.
Stay out of tanning beds, folks; it's not worth it. If you really feel the need to look tan, try the sprays or lotions out there; they've really improved over the years.
Tomorrow I'll post the story of Body & Soul member, Andrea, a gold medal tanner. Her story begins with sun tanning but tanning beds play a major role. Come back and check it out.
P.S. Be prepared to find comments from those who make a living off of tanning beds trying to demean me or the above research. It's happened before.
I can't imagine these same gym owners renting space in their fitness center to a McDonald's or Dunkin' Donuts. And yet, someone could at least choose a healthier option from those menus.
Not so with tanning beds.
Cancer experts from around the world have recently placed tanning beds and other types of ultraviolet radiation into the top cancer risk category; researchers now consider them as deadly as arsenic and mustard gas.
A recent analysis of earlier studies has found that the risk of skin cancer rockets to 75% when people start using tanning beds before the age of 30. Researchers now also conclude that all types of ultraviolet radiation are carcinogenic; previously, scientists thought that only one type of ultraviolet radiation was lethal.
Stay out of tanning beds, folks; it's not worth it. If you really feel the need to look tan, try the sprays or lotions out there; they've really improved over the years.
Tomorrow I'll post the story of Body & Soul member, Andrea, a gold medal tanner. Her story begins with sun tanning but tanning beds play a major role. Come back and check it out.
P.S. Be prepared to find comments from those who make a living off of tanning beds trying to demean me or the above research. It's happened before.
Tuesday, September 15, 2009
All Gyms Are Not Created Equal
Exercise is about your health and quality of life. If you have a bad experience, don't give up. Yes, you may have to pay a little more for a good gym with a quality staff but it's worth it. It amazes me that people will pay $65-$100+ a month for cable TV but will automatically join the gym with the cheapest rate without thinking twice.
All fitness centers are not created equal; it's not about the machines. You could have two gym both offering the exact same equipment, amenities, classes, etc. and one could be far superior to the other.
Does the staff know member names? Do they offer advice or do they spend their shift reading the newspaper and ignoring the exercisers? Do you like the atmosphere? Are you comfortable there? If not, you'll never maintain a regular routine at that facility.
Check out different places before you join. Do you feel like you'd fit in? Do you get the hard sell or are they interested in your needs?
And remember, you get what you pay for.
All fitness centers are not created equal; it's not about the machines. You could have two gym both offering the exact same equipment, amenities, classes, etc. and one could be far superior to the other.
Does the staff know member names? Do they offer advice or do they spend their shift reading the newspaper and ignoring the exercisers? Do you like the atmosphere? Are you comfortable there? If not, you'll never maintain a regular routine at that facility.
Check out different places before you join. Do you feel like you'd fit in? Do you get the hard sell or are they interested in your needs?
And remember, you get what you pay for.
Sunday, September 13, 2009
Ab Belts Are Back And They're Still Worthless
The hucksters are at it again. Ab belts have resurfaced, along with their claims of a no-work way to six-pack abs.
The belief that that these things could work is tied to the idea of spot reduction, which is a myth. Doing hundreds of crunches won't give you a sculpted mid-section. Proper nutrition is far more important to developing a six-pack than traditional abdominal exercises.
Electric stimulation has its place; it's used in medical situations where muscles fail to receive proper nerve input such as spinal cord injuries, stroke, paralysis, nerve injuries, etc. In those cases, electric stimulation is used to prevent muscles from wasting away, contracting and becoming stiff.
Ab belts are a scam and they don't work. Ab belts will not reduce body fat or build muscle. In fact, a few years back the FTC charged 3 companies selling these devices with making deceptive claims about safety and effectiveness.
Don't waste your money.
The belief that that these things could work is tied to the idea of spot reduction, which is a myth. Doing hundreds of crunches won't give you a sculpted mid-section. Proper nutrition is far more important to developing a six-pack than traditional abdominal exercises.
Electric stimulation has its place; it's used in medical situations where muscles fail to receive proper nerve input such as spinal cord injuries, stroke, paralysis, nerve injuries, etc. In those cases, electric stimulation is used to prevent muscles from wasting away, contracting and becoming stiff.
Ab belts are a scam and they don't work. Ab belts will not reduce body fat or build muscle. In fact, a few years back the FTC charged 3 companies selling these devices with making deceptive claims about safety and effectiveness.
Don't waste your money.
Thursday, September 10, 2009
Group Workout For St. Jude 9-13-09
I always get lots of positive feedback about Body & Soul's Workout for St. Jude and it's time for another. If you live in the Lancaster, PA area, here's your chance to have some fun and get a great workout while supporting a worthy cause.
Here are the details:
WORKOUT FOR ST. JUDE
Sunday, September 13th at 10:30 A.M.
Join me at Body & Soul Fitness for a fun and challenging group workout session.
Please spread the word among your friends, family and co-workers. The pre-registration donation is $10 per person ($13 that day). No need to solicit sponsors unless you'd like to.
The workout will last approximately 60 minutes. Anyone 12 and older is welcome to participate.
It's helpful to have an idea of how many people will be attending so please sign up in person at Body & Soul Fitness Studio or contact me at (717) 509-7777 or at Mickey at bsfstudio.com. (I'm trying to avoid the spambots getting my e-mail address so you'll have to replace "at" with @.)
If the kids in your life are healthy, show your gratitude by helping those who are not.
Hope to see you there!
Mickey Glick
Certified Personal Trainer
Owner, Body & Soul Fitness Studio
St. Jude is the first and only pediatric cancer center to be designated as a Comprehensive Cancer Center by the National Cancer Institute. St. Jude freely shares its discoveries with scientific and medical communities around the world. St. Jude is the only pediatric cancer research center where families never pay for treatment not covered by insurance. No child is ever denied treatment because of the family's inability to pay.
Here are the details:
WORKOUT FOR ST. JUDE
Sunday, September 13th at 10:30 A.M.
Join me at Body & Soul Fitness for a fun and challenging group workout session.
Please spread the word among your friends, family and co-workers. The pre-registration donation is $10 per person ($13 that day). No need to solicit sponsors unless you'd like to.
The workout will last approximately 60 minutes. Anyone 12 and older is welcome to participate.
It's helpful to have an idea of how many people will be attending so please sign up in person at Body & Soul Fitness Studio or contact me at (717) 509-7777 or at Mickey at bsfstudio.com. (I'm trying to avoid the spambots getting my e-mail address so you'll have to replace "at" with @.)
If the kids in your life are healthy, show your gratitude by helping those who are not.
Hope to see you there!
Mickey Glick
Certified Personal Trainer
Owner, Body & Soul Fitness Studio
St. Jude is the first and only pediatric cancer center to be designated as a Comprehensive Cancer Center by the National Cancer Institute. St. Jude freely shares its discoveries with scientific and medical communities around the world. St. Jude is the only pediatric cancer research center where families never pay for treatment not covered by insurance. No child is ever denied treatment because of the family's inability to pay.
Tuesday, September 8, 2009
Help Me Out
Based on professional advice, a few months ago, I changed the tag line for Body & Soul Fitness Studio. It's now...
Just recently during a brainstorming session someone said, "Your motto should be...
... and everyone seemed to agree.
Guess what?
That's what is was before we changed it!
The marketing advisor thought that the concept of "real women" was confusing. "What's a real woman?", she asked.
I was going to tell you my thoughts behind my original tag line but I won't because if I need to explain it, she's right.
I did ask a few people before switching but now I'm wondering if I should have asked more.
So...
Please comment and tell me which tagline you like best and why. I would really appreciate your input.
.
Real Fitness for Every Woman
Just recently during a brainstorming session someone said, "Your motto should be...
Real Fitness for Real Women
... and everyone seemed to agree.
Guess what?
That's what is was before we changed it!
The marketing advisor thought that the concept of "real women" was confusing. "What's a real woman?", she asked.
I was going to tell you my thoughts behind my original tag line but I won't because if I need to explain it, she's right.
I did ask a few people before switching but now I'm wondering if I should have asked more.
So...
Please comment and tell me which tagline you like best and why. I would really appreciate your input.
.
Sunday, September 6, 2009
Friday, September 4, 2009
No Commitment, Part 2 & The Continuing Saga of Bootcamp Becky
Before I published yesterday's blog post or told anyone my thoughts about the sign I saw, I received an e-mail from one of my bootcamp members. If you're new to my blog you may want to catch up with Becky's story in these other two postings...
Becky's experience at a big box gym
What happened when Becky tried No Pink Dumbbells Bootcamp (You'll have to scroll down about halfway.)
I love that e-mail. Obviously, it was great to hear that Becky lost 5 pounds but I was also excited to see her comments about the sign. As I mentioned, I hadn't said anything to anyone about that sign; I just made a mental note to blog about it. It was great to have a client make that connection and to take the time to let me know!
Disclaimer: This is not the same gym Becky had her problems with so she doesn't have an ax to grind.
.
Becky's experience at a big box gym
What happened when Becky tried No Pink Dumbbells Bootcamp (You'll have to scroll down about halfway.)
When I got on the scales this morning, something which you know I don't like to do, and would only do backwards, I lost 5 pounds ! WOW ! Now I have the courage to "face the weight on the scales", and it feeds my determination to keep on pushing and challenging myself !
On my way home from Boot Camp this morning, with sweat still dripping from my hair, I passed XXXXXX XXXXXXX. There was a sign in front of their gym, which caught my attention...
NO COMMITMENT. Now, I know this was their membership advertising, but what popped into my mind was, you have to have commitment, personal and that of your trainer, to reach your goals. You get what you pay for !
I love that e-mail. Obviously, it was great to hear that Becky lost 5 pounds but I was also excited to see her comments about the sign. As I mentioned, I hadn't said anything to anyone about that sign; I just made a mental note to blog about it. It was great to have a client make that connection and to take the time to let me know!
Disclaimer: This is not the same gym Becky had her problems with so she doesn't have an ax to grind.
.
Thursday, September 3, 2009
No Commitment
The other day while driving to an appointment, I passed a local franchise gym. The sign out front said...
"NO COMMITMENT
NO KIDDING"
I, of course, knew what they meant but the wording really left a bad taste in my mouth.
One of the main reasons, in fact probably THE main reason, people don't maintain a regular exercise routine is lack of commitment. Too many people want instant results involving the least amount of work possible. If they didn't, most of those late night "fitness" infomercial products would disappear.
Why promote that type of thinking? They could have easily said, "NO CONTRACT."
My next thought about the sign was that it was an unintentional statement about big box gyms and their lack of commitment to their members. Most of them provide little, if any, orientation and instruction to newbies. The vast majority of them don't care if you come in at all as long as they get some money out of you.
If people feel overwhelmed or confused, the chances of them making exercise a habit is slim to none. Obviously, if people don't stick with their exercise program, they don't get results.
And America gets fatter.
Here's the truth...
NO COMMITMENT
NO RESULTS
Newsflash: If you want to get healthier, stronger, more confident and slimmer, you need to make a commitment to a lifestyle of nutritious eating and regular exercise. It won't always be easy, especially in the beginning, but with consistency it will get easier.
Sometimes you'll eat fast food because you didn't plan ahead or because you had a craving. Sometimes you'll skip a workout. It doesn't matter; what matters is what happens next.
No one is perfect and you don't need to be. Those types of slip ups will be minor if you've made a real commitment to getting fit. One missed workout is no big deal; you just do it the next day. You don't let one binge derail you; you just start again the next meal.
Getting healthy and fit doesn't have to overtake your life; baby steps will work but without commitment you will never succeed.
.
"NO COMMITMENT
NO KIDDING"
I, of course, knew what they meant but the wording really left a bad taste in my mouth.
One of the main reasons, in fact probably THE main reason, people don't maintain a regular exercise routine is lack of commitment. Too many people want instant results involving the least amount of work possible. If they didn't, most of those late night "fitness" infomercial products would disappear.
Why promote that type of thinking? They could have easily said, "NO CONTRACT."
My next thought about the sign was that it was an unintentional statement about big box gyms and their lack of commitment to their members. Most of them provide little, if any, orientation and instruction to newbies. The vast majority of them don't care if you come in at all as long as they get some money out of you.
If people feel overwhelmed or confused, the chances of them making exercise a habit is slim to none. Obviously, if people don't stick with their exercise program, they don't get results.
And America gets fatter.
Here's the truth...
NO COMMITMENT
NO RESULTS
Newsflash: If you want to get healthier, stronger, more confident and slimmer, you need to make a commitment to a lifestyle of nutritious eating and regular exercise. It won't always be easy, especially in the beginning, but with consistency it will get easier.
Sometimes you'll eat fast food because you didn't plan ahead or because you had a craving. Sometimes you'll skip a workout. It doesn't matter; what matters is what happens next.
No one is perfect and you don't need to be. Those types of slip ups will be minor if you've made a real commitment to getting fit. One missed workout is no big deal; you just do it the next day. You don't let one binge derail you; you just start again the next meal.
Getting healthy and fit doesn't have to overtake your life; baby steps will work but without commitment you will never succeed.
.
Tuesday, September 1, 2009
What's Happening At Body & Soul In September
Check out what's going on at Body & Soul in September...
ZUMBA
Thursday evenings 6:00 - 7:00 PM
Zumba fuses hypnotic musical rhythms and tantalizing moves to create a dynamic workout. It’s an absolute blast in one exhilarating hour of calorie-burning, heart-racing, muscle-pumping, body-energizing movements. Fast and slow rhythms are combined to tone and sculpt your body while burning fat. Add some Latin flavor and international zest and you’ve got…ZUMBA!
Never heard of Zumba? Here's a video from the very first class at Body & Soul... Zumba at Body & Soul
GROUP WORKOUT
On Sunday, September 13th at 10:30 AM we will be having an indoor group workout to benefit St. Jude Children's Research Hospital. The majority seems to prefer the indoor workouts. However, if you like outdoor exercise, let me know and we can do one of those, too.
$10 pre-registration, $13 on event day
YOGA
New 6-week Yoga sessions with Susan Atkins begin the week of September 13th.
Beginner: Tuesdays from 1:00 - 2:15 PM
Advanced Beginner/Intermediate: Wednesdays 7:00 - 8:30 PM
NO PINK DUMBBELLS BOOTCAMP
Monday, Wednesday & Fridays 6:30 - 7:30 PM
Bootcamp is essentially small group personal training and is open to both women and men. It involves bodyweight exercises along with some dumbbell and kettlebell work. It is a challenging workout but each camper works at his or her own level; the only person you are competing against is yourself.
You get individual attention along with the support and camaraderie of a group at a fraction of the cost of individual personal training. All fitness levels are welcome- you don't already have to be in shape to join in.
All of the above programs are open to both members and non-members. Call me at (717) 509-7777 to register or for more information.
COMING IN OCTOBER
LINE DANCING
Back by popular demand (and that's not just a line), Alison Green will be holding another St. Jude Line Dancing benefit on Sunday, October 18th at 10:30 AM.
$10 pre-registration, $13 on event day
Body & Soul Fitness Studio
618 Columbia Avenue
Lancaster, PA
(717) 509-7777
Plenty of free parking.
ZUMBA
Thursday evenings 6:00 - 7:00 PM
Zumba fuses hypnotic musical rhythms and tantalizing moves to create a dynamic workout. It’s an absolute blast in one exhilarating hour of calorie-burning, heart-racing, muscle-pumping, body-energizing movements. Fast and slow rhythms are combined to tone and sculpt your body while burning fat. Add some Latin flavor and international zest and you’ve got…ZUMBA!
Never heard of Zumba? Here's a video from the very first class at Body & Soul... Zumba at Body & Soul
GROUP WORKOUT
On Sunday, September 13th at 10:30 AM we will be having an indoor group workout to benefit St. Jude Children's Research Hospital. The majority seems to prefer the indoor workouts. However, if you like outdoor exercise, let me know and we can do one of those, too.
$10 pre-registration, $13 on event day
YOGA
New 6-week Yoga sessions with Susan Atkins begin the week of September 13th.
Beginner: Tuesdays from 1:00 - 2:15 PM
Advanced Beginner/Intermediate: Wednesdays 7:00 - 8:30 PM
NO PINK DUMBBELLS BOOTCAMP
Monday, Wednesday & Fridays 6:30 - 7:30 PM
Bootcamp is essentially small group personal training and is open to both women and men. It involves bodyweight exercises along with some dumbbell and kettlebell work. It is a challenging workout but each camper works at his or her own level; the only person you are competing against is yourself.
You get individual attention along with the support and camaraderie of a group at a fraction of the cost of individual personal training. All fitness levels are welcome- you don't already have to be in shape to join in.
All of the above programs are open to both members and non-members. Call me at (717) 509-7777 to register or for more information.
COMING IN OCTOBER
LINE DANCING
Back by popular demand (and that's not just a line), Alison Green will be holding another St. Jude Line Dancing benefit on Sunday, October 18th at 10:30 AM.
$10 pre-registration, $13 on event day
Body & Soul Fitness Studio
618 Columbia Avenue
Lancaster, PA
(717) 509-7777
Plenty of free parking.
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