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!