Get Real, For Real!

Fitness is a lot about exercise and eating right, however, there is more to us as individuals than that.  21st Century culture has become so obsessed with physical appearance....seeming to ignore attributes such as a beautiful heart/soul, or even a decent intellect/morals.  I think Hollywood has placed an unrealistic view upon ourselves because of the 'in your face' movie stars/personalities that are splashed across the pages of entertainment magazines, on t.v., and in the movies....the notorious paparazzi chasing down the latest dirt that we seem to thrive on and pursue.  We are driven to want what they got....and aging? Well, there's plastic surgery for that, right? Recent technology 'makes' people look better than what they are in person....imperfections regardless of size can be taken away, or 'improvements' put in place to give the appearance of near perfection...this irritates me. These technological enhancements just aren't realistic. Do I really want my picture modified with software to the point of it not being the real me? Sadly, a lot of people prefer that. I am writing this particular blog because I care so much about human health...not just mine, but everybody.  I do not sugar coat anything...(not even with organic sugar!) I am very upfront, because it is that important to me.  It is what it is! I hope you will read this with an open mind and realize the impact poor food choices have on your body, and that you will chose to put the necessary changes in place, especially as we round the corner of a new year.

I believe every person should strive to be the best they can.  We are each unique individuals and none of us are perfect, certainly not me, and no, not even Hollywood. You can wash the mud off a pig, but it's still a pig, and most likely will return to rolling in the dirt! We should be content with what we were given.  There are certain attributes we do not have control over....our height, eye color, hair color/type, shoe size, etc., but even some those can be altered.  We just don't seem to be very content with our bodies.  Leave alone what you cannot control and focus on that which you can.  Being slim is not a sign of  good health, but I can guarantee you, being overweight or obese is definitely unhealthy!  In this 'land of plenty', we have become a nation of malnourished gluttons! The American diet is a sorry excuse for a country that is considered the greatest nation on Earth! Third world countries that do not have access to the Western diet do not have the health/disease issues experienced here in the U.S.

Childhood obesity has escalated to the point of our kids developing Type 2 diabetes (that's adult onset diabetes!).  We have a real problem here...and it's not going to get any better unless we do something to improve it....we have too many contributing to the problem, when we need to take responsibility and be part of the solution! The right foods are all around us...sadly most people don't chose them.  Too many adults are the wrong example of eating properly, and this is passed on to our children, something we are certain to be paying for in the near future.  When I was a kid growing up in the 60's and 70's, we were not aware of the impact of cholesterol, or that refined white flour and sugar were bad for our health.  I hear people say things like 'well, our parents ate lard and this and that....and they're still living...it didn't kill them'.  Well, excuse me, this is a lame excuse at best...our hospitals and nursing homes are overflowing with the elderly who cannot take care of themselves any longer because they have failing health and they are taking numerous prescription medications. Living longer has not become living better, or for many really living....just existing...hooked up to life support, crippled. So I ask you, is this working? I'm not trying to be mean....I say these things because I care very deeply, it bothers me and I would like to see people take responsibility toward their body....truly taking care of it instead of abusing it. Most of us through our own personal actions are dying a slow death via our plate.

The more I learn about the mechanics of the human body, the more I am amazed at what a miraculous machine it is! We are truly 'fearfully and wonderfully made' (Psalm 139:14 NIV)  It can take a great amount of abuse...and we seem to have no problem dishing it out, literally! Everybody wants a cure for this and for that, when the cure is at the end of your fork! Nutrition is your first line of defense.  I believe 80% or more of our health problems could be avoided or solved through what we eat. We need to get real, for real about what we consume.  We no longer have the excuse of ignorance.  I understand there is a lot of information out there about nutrition and health and it seems to change day in and day out.  Trying to understand it can be overwhelming.  I have studied about nutrition, herbs and exercise for the biggest part of my life.  Like I said, I'm not perfect...the more I learn, the more I realize I have to learn.  I've made mistakes, plenty...and I've paid for a lot of them.  Believe me from personal experience I can tell you, it's easier to maintain than to gain back good health.  The sooner you can change your bad habits, the better.  Don't think it can't or won't happen to you.  It may seem all is well now, but that can change sometimes in an instant.   Once your body gets out of balance, which happens when it gets past the tolerance point, many things can and will fall out of place, and it is a challenge to get back on track.  I have experienced this myself throughout this past year.

So as I close this blog and reflect back on 2014 and look forward to the new year and new challenges I have put in place for myself, I think of others and especially those who are in my personal circle of loved ones, and I hope that I can be the example they need to change and make better choices.  I am constantly reminding my friends that I am here to help, and that I care.  I have many personal changes planned for 2015, and I am excited to put them in place.  I will share those with my blog readers throughout the year. I hope to be the leading example that many will follow...I will guide you and direct you in a healthy path. Perhaps you cannot understand my commitment, level of dedication or discipline I have developed regarding proper eating and consistent exercise.  You can develop it for yourself...get the right mindset and you'll be successful.  It can be done. Don't buy into the Hollywood hype....this is the real world where you live!  If you have questions, concerns or ideas, please do not hesitate to email me: bfittpersonaltraining@aol.com.  I welcome your comments, and I wish you and your loved ones a healthy 2015!

Bringing Up The Rear ....Delts That Is!

My shoulders are fast becoming one of my favorite muscle groups to work on at the gym.  Perhaps in part because I've finally lost enough body fat that the muscle definition is beginning to show in this area, and also I focus on it twice a week along with other muscle groups in workouts. This muscle actually consists of three small muscles, the anterior (front - red in picture below), the medial (middle - green in the picture below) and the posterior (rear - blue in the picture below).  The use of light weights and high repetitions are recommended to yield the best results.

 

 

There are many exercises, both machine and free weights that are beneficial in building this area.  Typically the anterior delt gets more attention, as 'pressing' exercises work this one....bench press and overhead press are two examples.  Attention to the rear muscle is important so the development is not out of balance, if that happens, then the over development of the anterior delt will pull your shoulders forward...not a pretty picture.  Personally, I really like the exercises that hit the posterior delt....which is typically any of the rowing movements...machine or free weight.  

 

Other posterior exercises would include: bent over lateral raise (*), seated or standing lateral raise, lateral raise on an incline and/or flat bench, rubber band reverse flyes (good resistance exercise), face pulls, one arm dumbbell rows (bent over), standing cable reverse flyes (*), and several others.  You can use a search engine to bring up videos and visuals on performing these movements if you are not familiar with them. (* signifies single joint exercise - do 8 to 10 reps, not too heavy on the weight, and take each set to muscle failure for best results)

 

I think most of us would agree that when lifting weights, we like to get the most bang for our exercise buck....that being said, back exercises followed by rear delt exercises will accomplish this.  The rear muscle can typically be isolated with machines, cables and dumbbells. Unilateral (one arm) versions allow for greater range of motion and intensity.  Don't allow momentum to get carried away...focus on form....sloppy doesn't get it.  Each time you work your delts (or any muscle group for that matter), reverse the sequence....if you work anterior first, next time work them last.  When your energy levels are highest, whichever delt head you work first will improve the fastest.

 

This muscle group, I think is very attractive when it's in shape....even and especially for gals, as 'jell-o' arms are unattractive.  I do not have the genetics to develop large or bulky muscles anywhere on my body, but seeing shapely arms, I think is very sexy.  It's easy to ignore this area, especially for women and in the cooler months when we wear long sleeves, but it is also, in my opinion not that difficult to get response here.  Paired with the biceps and triceps in the same condition, it is definitely a body part that you'll love to show off during those warmer months! Start now, it's a goal you can certainly reach.



Fed Up?

Well, it seems appropriate to blog about this today...(on Thanksgiving) a day that typically, at least here in America is filled with overeating and inactivity....two habits that are wrecking havoc upon this 'great' Country. There is a documentary titled 'Fed Up' that was released this year, which 'presents an analysis of our modern food production system from the Green Revolution to the Biotech Revolution and what we can do about it'. ( https://www.youtube.com/watch?v=aCUbvOwwfWM) The trailer came across my newsfeed on FaceBook a month or so ago...and I was captured by its content, which caused me to rent it on my Kindle.  I viewed it twice, and I'm considering purchasing it, as I feel it is a useful tool, necessary to convince people to make healthy lifestyle changes.  This will be a lengthy blog, as I feel much is needed to be said regarding nutrition, so I hope you will read it in its entirety, and it will cause you to consider making some changes in your own diet. I'm not trying to take away the fun in your life...as I see nothing enjoyable about illness/disease. Eating right is an interesting, tasteful journey...one I'd like for you to experience.

 

 

 

Overall, I felt 'Fed Up' was very informative and at times an eye-opening story, as there were numerous facts and statistics I was not privy to, and believe me, I do a lot of reading and research in the area of nutrition and health, human and canine.  To say we as a Country have a problem, would be a gross understatement. Worse yet is the seemingly overall ignorance that has brought about a supposedly 'educated' society to become brainwashed into believing nutrition isn't a serious consideration in everyday life.  The statistics are grim...by 2050 it is estimated that one in three Americans will have diabetes.  It is becoming common place for children to now be developing type 2 diabetes....this is adult onset diabetes! This was unheard of back in 1980!  The junk food industry as a whole....from soda pop to fast food restaurants have fueled a frenzy that continues to spin out of control.  It was said in this documentary, that 'if a foreign nation were doing that to our children, we would defend our families'.  Sad to say, we seem to be passive in this manner.

 

I have spent the last 30 or so years of my life studying in the areas of nutrition and exercise.  However, I didn't always choose what was right or best for me...and I began 'paying' for that here in the last five years...and it has been quite a challenge to regain balance.  I do not say these things to be mean or insensitive....I've been there and done that...so I am saying it because I have experienced it...I know where you are, because I myself have dealt with overweight and illness due to careless nutritional habits.  It is no laughing matter, and should at no point be taken lightly.  You may think everything is 'ok', but I dare say, underneath it all....99.9% chance there is something awry, and you just aren't aware of it yet. Overweight and obesity are serious problems today.  As a child growing up in the late 60's and 70's....I didn't see an overweight child until I was in the 4th grade, and I had a male classmate that was 'chunky'.  A BMI (body mass index), which is a measurement of body fat based on height and weight of 25 to 29.9 is considered overweight, and a BMI of 30 to 34.99 is considered obese.   Check yours here: http://www.bmi-calculator.net/

 

There are many things I have discovered in my pursuit of a healthy lifestyle, and one aspect of that is that people get really sensitive and defensive of their eating habits.  I try to be understanding, non-judgmental and respectful of their right to their own opinions.  I am willing to meet you where you are, but I'm not going to leave you there, because most likely, where you are is not a good place, and not where you need to be for good health. It is my desire, my goal to help as many people as possible to develop a proper mindset. This comes from a deeply caring heart on my part.  I shed tears, literally over people with weight problems....people I don't even know! Just looking at someone who is overweight troubles my mind...I want to help them, because I truly feel they don't want to be that way.  It bothers me that much.  This is why I got involved in personal training, and why I continue to pursue nutrition education.  The more I learn, the more I find I have/need to learn.

 

Just a year ago my health had deteriorated to a point that I was ready to 'throw in the towel'. This still brings tears to my eyes and is emotional for me to talk about, because this is just not me. I was so exhausted physically from anemia that I didn't want to do anything, and just the bare minimum was a challenge.  Waking up from a night's sleep tired...going through my day wore out, then going to bed exhausted, just to wake up and do it all again was what it had come to.  There were many factors that brought it to that point, but it all came down to that ever important first line of defense...nutrition.  I was 'feeding' illness and 'starving' my health, because of careless food choices. I was also carrying around excess weight.  I recently found out that I am 'estrogen dominant', which now explains a lot of the out of control problems which arose due to this.  The internal condition has been the underlying issue for many of my health woes over this past half decade....unaware of its capabilities, those times when I was not practicing proper nutrition, I was building an internal environment that would one day explode, and believe me, when it was unleashed, it was not a pretty picture!

 

Back to the documentary...our problem as a 21st century society is described as 'a terror from within' and a 'great public health epidemic'.  Interesting to know that since 1977, sugar consumption has doubled.  There are 600,000 food items at the grocery, 80% have added sugar.  Junk is still junk even if it's less junky.  Make no mistake, these industries are in business to make money...it is not in their best interest to make or keep you healthy....personally, I think that should be offensive to you....it is to me! Americans need to wake up and realize, it is YOUR personal responsibility to take care of yourself. I can give you guidance and information, but I cannot eat for you or exercise for you.  President Clinton was interviewed in this documentary, and he said that we are 'insufficiently alert' when it comes to our daily food selections.  I think that statement hit the nail on the head.

 

We face more disease and physical problems than at any other time in our history, and all at a much younger age.  Yes, people live longer...but they live in quantity, not quality of life.  Our hospitals and nursing homes are overflowing with not only elderly folks, but patients in their 30's, 40's, 50's and 60's that are in ill health, all unable to care for themselves, I believe due in large part to careless lifestyle. It is apparent to me that eating lard, red meat and fatty, sugary desserts made with refined sugar and breads with refined flours has led to one thing...when you push it with your health, one day it's going to shove back.  I've experienced it personally.  There is something terribly wrong with the picture when I have more concern over your health than you do, but it won't keep me from caring about you.

 

There is much more I could say about the health/nutrition connection, as it certainly cannot all be covered in one blog.  I've made some amazing changes in my health this year, the improvement has been beyond what I could have ever imagined. I continue to strive toward a positive direction, and yes, even with all I have done, I know there is still more I could do, and I work toward that.  I'm not perfect, never have been, never will be, but that should not hold me back from making the right choices and improving my health.  I can only hope that I have reversed the issues and will not suffer anymore consequences from the poor choices....but that remains to be seen. I hope you will seriously review your diet, and make necessary changes.  At this point, I will not turn back, as that would mean there was some part of 'lifestyle change' that I didn't understand and I would lose sight of why I did this in the first place.  The human body is an amazing machine...it can take a lot of abuse...but it also will get to a point of no return.  It took me nearly half a century to learn right....please, don't make that mistake....learn from mine.  I hope after reading this you are now 'fed up'. I've finally got it...I hope you will too! My stance in this area doesn't make me popular, but I won't back down. Remember, living 'well' is the best revenge!

Nita's One Cup Trail Mix

I love trail mix....usually it's more challenging to find organic (or mostly organic) varieties...so I decided to make my own.  I don't have 100% organic ingredients in this, but I did pretty well.  Please though, every ingredient you can, buy organic if possible (OIP).  Enjoy as a great snack!

This is really easy! Gotta love that! One cup of each of the following:

 

Raw walnuts (OIP)

Sliced Almonds (OIP)

Raw Pumpkin Seeds (OIP)

Raw Sunflower Seeds (OIP)

Unsweetened Flaked Coconut (OIP)

Dried Apricots (OIP)

Organic Dried Cranberries

Organic Raisins

Organic Semi-Sweet Chocolate Chips

Date pieces (optional, not in this recipe...OIP)

Pine nuts (optional, not in this recipe...OIP)

 

Mix all ingredients in a big bowl.  If raisins are large, cut in half.  Cut dried apricots into quarter size pieces.  Store in a sealed glass bowl or large plastic baggie in a dry area, away from direct light (or you can also refrigerate)

 





Keep Motivated Through The Cold Months

Well, I'm still disappointed that there wasn't a 'real' Summer here in the Midwest, but I guess that is beyond discussing at this point.  Unfortunately, I think Fall has passed us by and Winter is upon us,  as the cold we are experiencing right now in the Midwest isn't typical until mid-January or so.  The double whammy in this all is, the holiday season is fast approaching...a time when many people indulge in an array of foods and snacks on a consistent basis, and also a period when people are even less active than they are during the warmer months.

 

So, if you have been successful as I have in ridding yourself of the unwanted pounds over the last six months or so, you need to set a plan in place that all this work will not be undone in the next 3-4 months.  Now is the time to put it all together.  I have already been on this for myself about a month ago.  If you are still looking to losing a little, which can be a challenge this time of year, then you will need to practice extra diligence and discipline to achieve this.  It's not impossible, but will definitely take a strong mindset to achieve it.  It's mainly important at this point to maintain where you are and not gain.

 

So, where do you start? Well, it's good to look ahead at the new year when many folks write down resolutions.  However, that being said....I think 'resolving' to change bad habits should be an ongoing pursuit through the entire year. But, let us for now look at just the next few months....breaking it down to being specific and not get overwhelmed.  Most people have cell phones, and many of those devices have apps available which can be utilized in keeping you organized.  You can also download other helpful apps, such as 'My Fitness Pal' and different ones that will count calories and carbs.  These are free or available for a small one-time fee.

 

First off, I find it important to mention water consumption.  This valuable, life-giving nutrient is not only needed when it's hot outside and you sweat a lot, it is necessary during the winter because the air is drier due to lower humidity this time of year.  Proper hydration will enable your skin and nasal membranes to stay moist.  You can always drink it warm/hot and add some fresh lemon/lime to it.  Also, herbal teas count as water consumption due to their medicinal benefits and no caffeine (which can dehydrate you).  The addition of these to your daily intake will also help to keep you warm, as will dressing in several light layers of clothing.

 

I have utilized my 'Richnote' app on my Smart Phone to keep all kinds of lists from grocery shopping necessities to 'to do's', blog ideas, things I need to buy, my target heart rate info and protein intake numbers.  My 'Calendar' app is a great way to bring organization to my crazy busy lifestyle.  I have set certain dates to remind me how many days there are until Spring, which will help keep me on track with my goals over the next several months.  Since I am not fond of cold weather, this will allow me to look ahead and put my focus on what I want to accomplish by that time.  I'm also 'old school' in that I like to have written records.  This book I have is more like a journal, it has a hard back and a stretch band to keep it closed.  I write information in it that I want to retain on a more permanent basis.  I have a page with my '2014/2015 Fitness Goals', and my start and end date for accomplishing this (which is 10/19/14 thru 3/21/15).  That's 22 weeks and 154 days, which has now whittled down to 126 days, and I'm doing pretty good.  This allows me to track where I am now, and what I need to do to maintain and reach my short-term goals for this time period.

 

Knowing that I won't be doing as much manual labor in my yard, or walking in the morning at work on my a.m. break, I need to add at least 15 minutes to each of my gym workouts to make up for this.  Plan for that accordingly, as this will keep you on track.  Refer back to it daily.  Also calorie consumption needs to be reviewed.  This time of year lends itself to craving comfort foods, which many times are highly caloric and contain unhealthy fats.  Preparing healthy foods in advance for a week of lunches, such as soup made with lots of veggies, beans (black, garbanzo, etc) and quinoa can be paired with salad or even a healthy sandwich like tuna or veggie and cheese.

 

Lastly.....MOVE! Move your body! It is a dynamic machine! With 206 bones and nearly 850 or so muscles it was meant for motion! Don't let the cold keep you on the couch. Clean your house, bundle up and go for a walk....take it inside and workout at the gym.  Also, prepare for the really bad weather by having enough equipment at home that you can have a good workout if you can't get out to the gym due to bad roads.  It doesn't take a lot...a good exercise mat for floor exercises like planks, and some free weights (5, 10 and 15#'s), resistance bands, and a few aerobic DVD's will get you thru an evening at home and keep you moving forward in your fitness routine.  Don't let excuses slip in and rule the roost.  You can do this.  I have confidence in you! We will get thru this and on the other side, Spring will burst forth and you will be like a caterpillar emerging from its cocoon....you will be glad you stuck with it, and can proudly display a body that won out! Be healthy this season....after all...living 'well' is the best revenge!

 

Co-Co-Nutty Sweet Taters (Recipe)

 

 

1 Tablespoon Organic Coconut Oil

3 Tablespoons Organic Coconut Palm Sugar

1/2 teaspoon Organic Cinnamon

1 small organic sweet potato

 

If coconut oil is not in liquid form, melt it in a toaster oven in a small glass dish on a low temperature or on top of the stove in a glass bowl placed in hot water.  Allow it to cool, but don't let it become solid again.  Pour into a zip lock sandwich bag along with the palm sugar and cinnamon.  Peel sweet potato and cut off about 1/4" of each end.  Slice potato into pieces about 1/4" thick.  Place in bag, close it and move potato pieces around to coat it with the mixture.  Pour into a single layer on a small baking pan and place in a toaster over at about 350 degrees.  Watch carefully to make sure sugar doesn't start to burn.  Bake until potatoes are soft.  The sugar mixture will get almost candy-like....this helps make this wonderful side dish even more delicious! This makes one serving.

 

 



Journal Thoughts 11/1/14 - Developing Healthy Habits

It's sad to me to conclude through personal observation that there are still so many people who are content with being spectators instead of active participants when it comes to their health.  As long as it appears everything is ok, then they remain passive. They continue in their ways, doing what they have always done.  What is even sadder is when tragedy strikes and they don't understand why this all of a sudden happened to them. Is this you perhaps or someone you know?  Fact is, majority of these problems don't 'just happen'....they have been in the process of happening for sometime.

 

I have long been amazed at what a marvelous machine the human body is, and even more so astounded at the amount of outright abuse it absorbs. However, there comes a time....a breaking point....overload.  When this occurs it can be devastating, depending on what happens.  The outcome can differ due to many factors.  Some people don't make it through, others are never the same after. This grieves me, as it is so unnecessary.  I have certainly had my share of health issues.  It took me about three decades to finally 'get it'. That turning point has proven to be one of the best things for me.  I don't regret it, and I have no plans of turning back.

 

One of the first things I did was get the refined white flour and refined white sugar (aka: poison) out of my diet.  I made some radical changes in my eating habits...and did it cold turkey! No messing around with removing it over time...I'd had it long enough.  It was time for it to go!  It can be done, but you have to want it...really, really want it.  It has to become so routine that it is a lifestyle.  Bad eating habits can be the downfall of good health.  You are what you eat. Junk food, fast food, overly processed foods are an everyday choice for so many.  How does all that make you feel? My educated guess would tell me that it makes you feel pretty crappy most of the time.  You probably don't notice it anymore because it's been around so long, you don't know what feeling good really feels like!

 

It's not about depriving yourself.  It's about fueling your body properly so it runs like the smooth operating machine it was made to be.  Choose your snacking wisely...veggies, nuts and seeds should be a daily part of your diet.  Healthy fat choices such as avocado and olive oil should be in wide use in your kitchen.  Dark leafy greens like kale, romaine and spinach should be consumed at least once a day.  Oatmeal is a great breakfast choice, topped with apples, cranberries, coconut, cinnamon and nutmeg is a flavor party for the mouth.  Organic produce should be selected as often as possible.  There is simply no wiggle room when it comes to eating right, you can't afford it.  Perhaps it seems extreme to say all or nothing, but believe me, nutrition is your first line of defense.  Careless eating choices and habits will catch up to you.  Don't wait until the point of no return...get on top of it now.  It will be a decision you will never regret making.  Live well...after all, being well is the best revenge!

 

Reverse Thinking - Journal Thoughts 10-8-14

Exercise routines can be a hard habit to develop, but once in place it can also become...well...routine.  You'll find yourself doing the same exercises on the same equipment in the same order all the time.  That not only gets boring, your muscles adapt and then you hit a plateau.  And sometimes that's enough to make people stop, but that's not what is needed.  At this point, change is the name of the game.  You've got to keep your muscles guessing....hmmm....what's she (or he) going to do this time? By throwing off the same ol', same ol'...it gets the body moving again, losing weight and building muscle.

I do always start with at least 10 minutes of aerobic, but if you find yourself 'stuck' on the treadmill...do the elliptical instead, or do the stair stepper, or one of the bicycles.  One of the fun things that I have tried, and I really like it is putting the elliptical in reverse mode.  There's a challenge!  If you typically work the machines, do free weights instead.  Always do those bicep curls first? Do them at the end. I also like experimenting with different angles.  Coming at an exercise from a different direction really helps to work the muscle in a beneficial way.  I know I've 'made up' some exercises that I have no name for by doing this.  Change the angle of your feet....try close together, or spread wide....toes pointed out vs. toes pointed in.  Underhand grip? Try overhand if it's possible to work it that way.  I know I've received some strange stares from folks probably wondering what the heck I'm trying to do with that piece of equipment....I can only imagine what they say to themselves regarding it, but that's ok.

You can also change up your diet to assist breaking thru a plateau as well.  Even if you don't count calories, you can adjust how much you eat....one day eat two slices of bread instead of one.  Drink 1/2 cup of milk instead of a cup. Eat more....eat less on alternating days. (I don't suggest going below 1200 calories/day).  Switch around your macronutrients (carbs, proteins, fats).  Eat more proteins one day, more carbs the next.  Anything that steps outside the 'norm' of your routine will keep your body guessing, and get you out of your slump.  I eat 5-6 small meals a day.  Try these things, and let me know how it works for ya!

Crockpot Turkey and Veggie Soup

Fall is a great time to indulge in warm foods....the cooler weather prompts us to seek comfort....what better way than with colorful veggies and lean turkey to fill your tummy?

 

32 oz. organic vegetable broth

1/2 pound turkey tenderloins

3 medium organic white potatoes

1/2 lb. organic mini carrots

1/2 organic green pepper

2 stalks organic celery

3 organic yellow beets

1/4 - 1/2 cup sweet onion

2 large organic kale leaves

1 small mild jalapeno

 

 

Seasonings: dill (1 tsp), black pepper (to taste), Bragg Organic Sprinkle (1 tablespoon)

 

Cut turkey tenderloin into small pieces.  Peel and slice potatoes, beets and onion.  Cut green pepper and celery into chunks.  Pull kale off stem and break into small pieces.  Slice jalapeno.  Pour vegetable broth into crockpot and add all ingredients. Stir in seasonings.  Cook on high about 6 hours.  Enjoy with organic crackers or homemade organic bread.

 





Journal Thoughts 9/28/2014

What's on your mind today? What are the typical thoughts that move thru your brain? Good? Bad? Indifferent? Does it matter? Yes, it does. How? Because thoughts become words, and words become action that play out in deeds.  So how you think has a lot to do with what you say and ultimately what plays out....that can be good or not so good.  I'm blogging about this because I suffer from this type of brain anomaly from time to time and I find myself struggling to pull out of it.  I'm really a very positive individual, but sometimes the negative gets the better of me....fortunately not for long.  I know you've probably all heard that no matter how bad you have it, there is someone else, somewhere else worse off...and that's true...however, my problems are my issues that I do have to deal with whether it's brought on by my own doings or something with someone else.

There are a couple of good sayings I really like and feel they are worth repeating...this first one especially if you have issues with your temper. Don't know who said it, probably that really popular 'anonymous' person that always quotes all kinds of beneficial phrases....but the saying goes, 'he who angers you, controls you'. I don't know about you, but I don't want someone else having that kind of power over me, because I feel that is unproductive and a waste of time and energy. And then one of my favorite AFPA (American Fitness Professionals and Associates) sayings, 'your fitness is 100% mental....your body will not go where your mind does not take it'.  That is so true.  In many of the issues I've been successful in overcoming these last handful of months, I really cannot tell you 'how' I did it, or 'why' it's working for me...all I can really say is, it's a mindset....and that has to become a lifestyle.  No turning back...and no compromise.

I know it's easier said than done, but when (not if) you find yourself falling into a negative thought pattern....turn to friends who can encourage you and lift you up.  Really, no one should need look too far to realize how blessed you are...regardless of what is going on.  Another saying, 'what doesn't kill you, makes you stronger' is wise.  Most of us have been through difficulty and experience times in our lives that are rough....that's just life...but realize, 'this too shall pass'. I am the person I am now because of my life experiences....it doesn't get easier or more forgiving, rather I get stronger and more resilient.  (another AFPA quote) I hope you have a good and productive day and that all your thoughts are positive ones that put a smile on your face and encourage others who pass your way! Be strong, be 'well'!

Journal Thoughts 9/16/14

One thing I know is...I'm not 'normal'....but that's a good thing...at least I think so.  What that means is, I'm willing to talk to you and discuss with you things that most people wouldn't.  That's a good thing too....because this needs to be said.  Personal training isn't all about....well....training, like lifting weights and aerobics.  It's a lot about nutrition, and health.

One health issue that is a downfall for many is intestinal health...I know...kind of an icky thing...but so, so important.  If this area gets messed up....you're going to have problems. Your digestive system starts working from the moment you put food in your mouth.  Saliva mixes with the food to prepare it for the long journey through all those organs that handle this job. When you consider just the intestines alone you're looking at 18-23 feet for the small and about 5 feet on the large. That's a lot of area...all of it precisely placed inside you.  Believe me, there's not a lot of wiggle room, so this gets messed up...you're certain to feel the discomfort!

What you eat makes a big difference in whether you hinder or help this process.  Red meat and fatty foods have a long transit time...up to 7 days! So if something gets held up a bit or doesn't completely go through, problems can arise...and over a long period of time this can cause some health issues that should never have happened.  Upon autopsy, John Wayne had some 40 pounds of fecal matter lodged in his colon.  Yuk! Gross, huh? Yeah.  That's no laughing matter...this could happen to you if you don't take your eating seriously, and change those bad habits.

Again, this should never happen.  There are many products to help clean this area out....but it is best to make sure first that you have a proper diet.  Then along with that at least once a year, if not twice, do a cleanse or detox, Fall and Spring are the best times.  Of course, always check with your health practitioner to make sure you select the one that would best benefit you.  Guess that's enough said about tonight's journal thoughts.  Think about digestive health...it is very important...don't neglect this...get on top of it and stay on top of it.

Journal Thoughts - 9/14/14

I think a lot...always have. I find it very therapeutic to jot down thoughts and feelings...something about putting it on paper that seems to help me evaluate where I am physically, emotionally and spiritually.  So, I'd like to share my health, fitness and nutrition thoughts with you...my blog readers. 

I love to talk to people about their health...I think it's even more important to me now that I'm older and I realize how important it is to watch what you eat...and the need for exercise.  Believe me, poor choices and habits will catch up to you...I've discussed this with so many people...it doesn't have to be that way...

So, does a person's metabolism slow as they age? I've not done any reading on it, but in my personal opinion, I think it's the individual who slows down. And it seems like today more than ever with the availability of so much food....most of it not worth you putting it in your mouth...people don't always make the best choices...for whatever reason...convenience....money...laziness...there are as many excuses as there are people.

I'm not trying to be harsh or judgmental.  I've been there....far more times than I would care to admit.  It's a slippery slope, and once you start to fall...you just keep rolling and it picks up speed...gets out of control...and before you know it, you've put on unneeded and unwanted pounds, and you can't find the 'get-up-and-go' to get back on track. I know how it feels.  And I feel for you...I care for you and for your health....probably more than you know.

I will continue to share my journal thoughts...I hope that one of them will touch your mind, and you'll take it to heart and look after your health properly....life is so much more than junk food...that won't get you very far....you are what you eat....I want to help you....please feel free to email me with your questions....(bfittpersonaltraining@aol.com) I'm here to encourage you and help you.  I know it's not easy...I haven't always been this way, and I haven't always looked the way I do now. 

Below is a picture of me from 2000 when I weighed nearly 200 pounds...and one from just a little over a month ago....some 60 pounds lighter....feeling so much better! Always...take care! <3





Veggie & Black Bean Pasta Salad

1 can organic black beans

6 oz. organic Rotini pasta

1/4 organic green pepper

8 organic baby carrots

1/2 medium banana pepper

1/4 medium red pepper

1 small jalapeno pepper

1 small tomato

(Note: Broccoli and onion optional)

 

Spices to taste: black pepper, organic dill weed, Bragg Organic Sprinkle

 

Olive Oil and Vinegar dressing

 

Cook pasta according to package directions (drain when finished), rinse and drain black beans.  Chop vegetables, (chop jalapeno finely).  Mix all ingredients, add spices and enough dressing to moisten.  Refrigerate for 2 hours, then enjoy!

 





Lean Green Kale and Broccoli Salad

1 cup broccoli

1 cup kale

1/4 cup onion

1/3 cup celery

1/4 cup cucumber

1/3 cup dried cranberries

1/4 cup sunflower seeds

1/4 cup slivered almonds

 

Shredded coconut

Olive Oil and vinegar dressing

 

Use as many organic ingredients as possible...makes the dish healthier.  Cut up broccoli, kale, onion, celery and cucumber (leave skin on).  Mix ingredients together, add enough dressing to moisten, but don't drown the vegetables. :-)  Sprinkle organic coconut on top.  Serve with organic wheat crackers or organic multi-grain bread.  This can be eaten right away, but you can also allow the flavors to mix in the frig for a couple hours.  Enjoy!

 

 



Getting Fit Later In Life

There are immense benefits to being in shape at any age.  I love it when I see people later in life...50's and 60's jumping on the fitness bandwagon and getting in shape....perhaps some of that is because I'm a late bloomer myself in that category...but I think more so because it's a greater challenge when you're older.  In retrospect, I can say most of us can 'get away with a lot' in our 20's and 30's.  It's as we grow older that the consequences of poor choices catch up and cause problems.  I especially like to see women get involved with weight lifting, as this is a male dominated field.

Not everyone has the same goals.  I don't expect everybody to want to be lean and muscular, but I do admit, I would like to see everyone at a healthy weight.  I really don't believe overweight people want to be in that condition, and I fully understand how it happens, I've been there myself, and my heart aches for them.  I laid down personal training for awhile...but the care and passion I have for healthy living and including weights into a permanent lifestyle change brought me back into it. Falling off the wagon taught me a big lesson, and I am here to pass along what I learned to encourage you that you can be in better shape in your 50's than you were in your 20's!

Yes, it takes discipline, commitment and effort to get and stay in shape, as maintaining can be a challenge as well.  Too many people fall for the 'get quick results', not realizing that the best lean muscles comes from months and years of devotion...do it right, but more importantly, do it healthy.  There are too many 'supplements' out there that should not be on the market...it is truly 'buyer beware'.  Finding out after the fact isn't the time to find out something isn't safe.

Transforming your body takes time.  Allow that to build at a proper pace.  Don't be extreme....be consistent.  There is a difference between 'pushing it' to challenge yourself and doing something that might hurt you and set you back.  Don't give up....it will come.  Stick with it even if you aren't seeing results....consistency will win out. At times I feel like I'm doing so much and seeing so little or nothing....then all of a sudden I notice something....that's always a nice little 'pick me up', and a super motivator to keep the momentum going.

I cannot say this enough....don't compromise! Stick to your guns and know you will most likely have more against you than with you, especially if you are a woman.  It is sad that in 21st Century America, that these kinds of attitudes are still out there, but don't let the naysayers have control.  Keep on keepin' on!  You will be the winner is this race, this journey called living.  I can look back over the past three decades and certainly say hindsight is 20/20 and age/experience the best teacher.  Yes, I wish I'd taken all this more seriously back then....but I can't change that.  I live in the here and now...and I have to move forward to be successful.  I am here to encourage anybody who would like to make a change for the better.  Don't let anyone tell you it can't be done or that you can't do it because it's too late, or you're too old! Nonsense! You can do it....just DO IT!!

Protein - What About It?

 

There seems to be a lot of controversy regarding nutrients in the diet these days.  There is a lot of popularity with the low carb diets, and there are as many opinions on it as there are people.  I hold a lot of ‘old school’ belief that too many carbohydrates are not good for the human body, as I believe over consumption provides an environment for disease.  Most people tend to eat the wrong kinds of carbs like refined flour, sugar and pastas that are not whole grain.  Fruits are considered to be carbs too, so when closely monitoring carb intake, those are a consideration, but are a healthy choice due to the carb source being natural.

Some good food sources to boost your protein intake would be: beans, seeds, nuts, almond milk, tuna, salmon (wild caught), sardines, haddock, cod, flax (ground seed and oil) and pumpkin seeds.  Some interesting additions to that list also include hemp, maca and chlorella. For those who are athletic, amino acids such as L-Glutamine taken 20 minutes prior to training has been proven to be effective. Because the body becomes highly acidic when weight training, it is important to consume high alkaline foods immediately after training. Foods such as spinach, kale, cucumbers, broccoli, avocado, bell peppers and celery are great choice to provide the balance.

The New Four Food Groups (www.pcrm.org/health/veginfo/vsk/food_groups.html) is a great website to check out to get started on a diet with less meat where you can eventually transition to vegetarian/vegan diets.  This is good for people who are very active, as many meats are acidic, so limiting them in your food plan will benefit the results in your workout program. Animal based diets produce free radicals. Also including a minimum of 50 grams of soluble and insoluble fiber, a pro-biotic and 50 mgs. of zinc a day is suggested.  There is no place for refined foods in any diet, as these are detrimental to long-term health….you may not experience adverse reactions immediately, unless it’s related to food allergies, but the natural aging process will prove this true eventually.

There are many poor food choices available, but there are many good ones such as tempeh and tofu which contain all ten essential amino acids.  Looking for and choosing a variety of foods will give balance internally.  Exercising consistently, 3-4 days a week minimum for 30 minutes will bring balance externally.  Put both together and you will feel better and look better and enjoy better health.  There is no substitute for clean, healthy living….choose that which is better!

Staying Focused - The Danger of Compromise

Sometimes it takes nearly a lifetime to figure out how to live right.  I can certainly say that about mine.  My journey of interest in the area of nutrition and exercise began about three decades ago....to the beginning of my adulthood.  Weightlifting has been there as far back as I can remember, as my dad was my continual example of commitment to taking care of your body, regardless of what other physical activity was part of the day. I started lifting weights in my early 20's...since then, it has been an on again off again relationship.  More off than on.

 

In 2011, I made the decision that I needed to make it more a part of my life.  That's when I took a personal training course through 'American Fitness Professionals and Associates' (AFPA).  By August of that year I had obtained certification and was well on my way to finally getting myself in shape and my life in balance.  I was just getting a start on building a clientele when my day job took an unexpected turn, and I had to give up the personal training to focus on my job, which at that time was making my living.  I wasn't happy about that, but you have to do what you have to do.  December of 2011 was not kind to me.  I lost a dear friend to a sudden heart attack, and on Christmas day, I took a bad fall...one that knocked me off the fitness wagon.  Getting totally back on track would be nearly two and a half years in the making.  But fast forward now...and I'm here!

 

So, where is here for me in the Summer of 2014? Finally arriving to where I need to be with my health and exercise routine.  Hindsight is a great teacher...in fact, it's 20/20...it becomes very clear what was done improperly, reflecting on how that happened, and regrouping goals to get the job done.  Losing focus can cause a lot of problems, and compromising is a dangerous practice! I fell victim to both.  I realized several months ago I had to get back, NO MATTER WHAT!! Because of that mindset, I have started a domino affect of success...I am about 90% where I have wanted to be for the last 30 years! Another month will prove that I can reach that goal 100% and maybe even a little more! I'm in better shape now than I have been in my ENTIRE adult life! If someone had told me back then that it would take that long, I probably would have given up completely! I guess it's better sometimes to NOT know certain things!

 

I'm a pretty straight-forward person...it is what it is.  You have no choice but to start where you are.  It may seem overwhelming, but I would like to encourage you...it can be done.  It really needs to be done....your health and quality of life depend on it!  Start now...don't delay....don't make excuses....the time is now! Nobody's getting any younger!  It is imperative you get your body in balance, otherwise you will experience all kinds of issues, if you haven't already.  Things like heart attacks, strokes and diabetes aren't just for people in their 60's and 70's....it's happening to people in their 20's, 30's and 40's! Why do you think that is? The answer to that is simple...improper eating habits! Oh my! I'm a cart watcher....I notice what people are eating...it's a mess!  Soda pop has to be one of THE biggest addictions I've seen! Nutrition is your first line of defense, and if you neglect that, you are an accident waiting to happen.  A slim body is not an indicator of good health, but an overweight body is always a sign of poor health, one that needs attention...right now!

 

We all make choices....every day...and as an adult, that full responsibility falls solely on you!  Perhaps I've become obsessed with it, but that's the only way to be! Otherwise, you compromise...and remember, that's dangerous!  It is truly a lifestyle change.  First of course, there has to be a desire for change....then a commitment to a realistic goal, then the determination to DO IT!! Don't just talk about it.  Get a notebook and write down your immediate goals...even small things...like cutting down on refined sugars and flours.  Come up with 'rewards' for sticking to and accomplishing your goals, but make it something that is good for you....like getting a massage at a spa....a new pair of earrings...something that you typically don't do for yourself....it's a nice thing to be pampered! It will give you something to look forward to and keep you on the path to success.  It's an adventure, a journey....one that carries through your entire life!  Remind yourself WHY you are doing this.  Track your progress on paper, then you have a visual of where you have been, where you are, and where you are headed.

 

I am here to help and encourage you...I've been there, done that! I know what it is, what it is like.  I'm not your judge and jury...I'm an advocate for your health! I care! If you have questions, please don't hesitate to email me (bfittpersonaltraining@aol.com).  I cannot stress enough how important taking care of yourself is.  Nobody likes to be sick.  It is so true that if you have your health you have a lot, because let me tell you, without it, you are no good to anybody, in fact, you become a burden.  I want to see people making the right choices nutritionally, to see people making an appointment with exercise, and keeping it...for a lifetime.  Desire...commit...pursue. I'm so close to being there...and this time it is happening for me...I'm more confident than I've ever been.  I've learned from losing my focus that it allowed too much compromise and it spun out of control.  Honestly, I didn't know I could feel this good! You can too! Let me help. I make no apologies for my commitment and obsession to taking care of myself.  After all, living 'well' is the best revenge.

Quinoa Black Bean Salad

Quinoa Black Bean Salad

(A B-Fitt! Personal Training Exclusive Recipe)

 

Sprouted Quinoa (TruRoots Organic used)

Organic canned black beans - 1 cup

1/2 cup each of (organic) green, red and orange pepper, red onion

Handful fresh basil

Fresh Ground Pepper (to taste)

2 Tablespoons Bolthouse Farms Classic Balsamic Vinaigrette Dressing

Green onion tips (chopped)

 

 

Prepare quinoa according to package directions

Rinse and drain black beans

Chop peppers, onion and basil

 

Mix peppers, red onion and basil in a bowl and stir to blend.  Add black beans, ground pepper and vinaigrette dressing, stir again.  Add quinoa and stir to mix.  Refrigerate at least 4 hours to chill, add chopped green onion tips for garnish.  Enjoy!

 

 

 

 

A Word About Strength and Endurance

Anything worth having is not easily obtained.  That is an absolute truth, especially when it comes to physical fitness.  What does that entail? Desire...commitment...and a follow-thru mindset that doesn't give up or give in...compromise can be dangerous.  Slow and steady wins the race, as significant muscle growth/gain does not happen over-nite...or in a few weeks, or even a few months.

 

Ok, what's the next step to getting there? You have to want it so much, you can taste it. You eat, drink and breathe it -- it becomes so much a part of you that the inner drive for it consumes nearly every waking moment, and the outer appearance to others around you borders on obsessive.  Then, you know you're where you need to be mentally to get there - you have arrived! Remember, your fitness is 100% mental...your body will not go where your mind does not push it.

 

Getting to that maintenance point is a process...a journey, so enjoy the trip, but know some important points to keep in mind:

• Focus - maintain it...set realistic goals, work toward that and never lose sight of why are you getting fit.
• Negativity - no room for it...from any source! There will always be those people who are ready to sabotage your efforts, some more obvious than others....always be on guard.
• Clean eating - no refined sugar, no refined flour, no deep fried foods, no processed food, (I know, all are processed to some point....the less though, the better)...no junk food, no fast food. Not only from an all-over health stance, if you are not willing to get the careless eating out of your diet, don't waste your energy on your physique.
• Consistency - 3 to 4 days a week, 1 to 2 hours each time (work up to this, of course).  If you are going to be 'hit or miss', forget it .  It has to be a personal appointment you keep!

Maybe this sounds a bit excessive, but this is what it takes.  Don't expect change if you are not willing to work for it.  Don't expect outstanding results unless you are doing something to get significant results.  It will come...patience, persistence, commitment.  Building strength and endurance go hand in hand.  To build strength, you have to push yourself.  Not necessarily every time, but often enough that your body is challenged.  Even if you can only lift that additional ten pounds one or two times...that's positive progress.  You will soon begin to notice your body responding, I seem to notice it just all at once! Everyone is different though, but stick to it regardless even if you think nothing or not much is happening. Remember, personal choices always have consequences....good, bad or indifferent...when it comes to your health, don't take chances...makes the right choices!

Range of Motion and Proper Form

There is a lot to exercising, and working out with weights needs to be done properly in order to reap the beneficial rewards of lean muscle.  I like to use a combination of machine weights and free weights, as each contribute to a balanced workout.  I am not able to lift as much with free weights, but I believe the workout is more intense.  The momentum that comes from the machines assist in lifting more and that gives me a sense of strength because many times I can easily lift twice the amount, if not more.

Range of motion entails the entire lift, from beginning to end, the complete movement.  There are certain joints that obviously offer greater mobility than others...that's how amazing the human body is!  In 'dividing' the body into planes of motion, you have the median plane, the frontal plane and the horizontal plane.  You will encounter flexion, extension, adduction, abduction, supination, pronation, elevation, depression and various rotations in a variety of exercises.  All of these are necessary in order to build your body to be in balance.  If you focus too much in one area, you will over-build it, and then the rest of your body will be lacking.  You don't want a lopsided appearance, it's not attractive!

I like to experiment with various angles in an exercise.  I like to think there is more than one way to do things...and sometimes I make up somewhat new exercises in doing that.  Just changing up the way an exercise is 'typically' done works the muscles from a different direction.  Keeping your routine not so routine will have your muscles wondering what you're doing next, and this allows for growth, and growth is good....yes, even for women!  Do you always put your feet on the calf machine straight up? Try turning your feet inward or outward and work them that way.  Also do just one leg at a time...you will feel the difference right away.  Use a narrow grip then a wide grip on the back machines and see what a difference that can make.

It is important to remember throughout the execution of an particular exercise that you remain in control.  If you become sloppy, don't watch your breathing, pay no attention to your tempo, you won't have a clean workout.  Once you can no longer perform a repetition fully, you have exhausted the muscle, it is time for a rest.  I have found that using lower weights and doing about 12 to 15 reps seems to do the best at toning the muscle.  Twenty pounds may seem 'light' when you first start, but after 12-15 reps and 5 sets, you'll see that you're really getting a good workout.

I also push myself many times in order to build up strength, because along with that lean muscle, I want a little bit of 'bulk'...as I find a 'peak' on the bicep, a 'line' along my tricep and definition in my delts to be sexy....and what woman doesn't want that, truthfully? Maybe you don't want to work for it, but you'd like to have it.  Well, sorry about that, it just doesn't work that way....in order to get it, you have do what is necessary to obtain it.  There's no quick fix and no easy road to fitness.  It takes dedication, commitment and sacrifice.  If you can't bring that to a fitness program, then this probably isn't for you.  I'm not trying to be pessimistic, I'm being realistic.  No pain, no gain....if you don't like to sweat, don't lift weights!

You also need to remember the importance of diet in your pursuit of a lean body.  If your foods aren't 'clean', you're wasting your time.  Take out the crap, like refined flours and sugars, fast and processed foods and give your body the proper fuel. You wouldn't put water in the gas tank of your car, so don't fill up your belly with junk! Lean meats (even a little bit of the red meat is acceptable), fruits (although not too many, as these are 'simple' carbs), veggies...especially dark green, leafy ones (watch how many of the starchy variety like peas, potatoes and corn that you consume), whole grains, organic dairy and healthy fats like avocado and extra virgin olive oil round out a proper eating program.

If you put all these things into practice that I have mentioned in this blog, you will lose weight, build muscle and improve your health.  It is certainly worth the time you invest...and what better utilization of your valuable time? You only get one body here on planet Earth....respect it and treat it right.

Back In The Saddle...Again!

Perhaps I could say in retrospect, I challenged my healthy lifestyle in a wrong direction, and inadvertently proved positive....healthy changes do have to be a lifetime commitment.  A valuable lesson learned that a 'yo-yo'  pattern won't cut it.  Then I need to ask myself, 'Anita, why do you always have to learn things the hard way?' Up, down...on it, off it...make up my mind....in or out!

I do not consider myself better than anyone else, but I do know better...therefore, I should do better! However, I am human and I'm imperfect.  I have my downfalls...perhaps more than I'd care to admit to.  Oh well....get back up, dust myself off...and start again! You really have no choice but to start where you are...so, face up to the facts and move in a positive direction! That gets positive results!

It seems more 'natural' for me, and certainly does feel good to get back in the saddle....again, so to speak.  This time determined to not fall off again.  I've been 'not well' for years...not up to par.  This due to anemia that over that period of time, untreated became worse.  Since I didn't have medical insurance, there was little I could do about it.  In fact, what little I was trying to do didn't help much.

So, here we are almost to the mid-way point of the year.  Summer is almost upon us, and well, I want to really be in shape for the warm weather.  It was a long, cold, harsh Winter here in the Midwest, and a lot of other areas too.  Perhaps we'll all appreciate the warmth more.  Now that I am out of a stressful work situation and into a much better place, and once again have medical insurance, I can really focus on getting my health back to where it needs to be...gee whiz, I'm not that old!  It will come....it will take a bit of time, but as long as all progress is in a positive direction, I'll get there.

Perhaps you're in a similar situation.  I understand your struggle, I've been there.  2014 is well under way, there is still time to make it the best year health-wise...and I'm setting goals to see that this happens, and I really feel good about that happening!  I've already started eating better (really, I had to!)....and I'm feeling better, mostly because I'm taking the needed iron supplementation to get my iron levels back to where they need to be....big difference! It has been so long since I felt good, I'd really forgotten what it did feel like! That's sad, and so unnecessary. Another positive direction I'm going is reinstating my personal trainer certification. 

I love to help people, I want everybody to feel good, to be healthy...to be fit! So, here I go again, but this time for the long haul.  Are you with me? Let's get on top of 2014 and make it a healthy year...don't look back....don't dwell on the past.  Be kind to yourself, say kind things to yourself.  Don't be judgmental or hard on yourself.  Get the negative out of your life...negative people included! Surround yourself with kindness, patience and a positive attitude.  You can do it...and I'm here to help and encourage you along the way....on my path...on your path...on the path to better health! Why? Because 'living well is the best revenge!'