September 2011

So, one of the biggest problems that people have with exercise is the motivation to do it.  Whether they be novice or experienced, everyone struggles with the get up and go mentality periodically.  So, I thought that I would just provide some motivational sayings, quotes, etc. that I have found over the years.  You can take from it what you will, and admittedly some are pretty cheesy, but they’re there for your perusal.  Enjoy!

Strive for progress, not perfection -unknown -(I really like this one).

Energy and persistence conquer all things (Benjamin Franklin)

Insanity: Doing the same thing over again and expecting different results -Einstein (I use this all the time in my classes and lectures).

Motivation is what gets you started. Habit is what keeps you going. (Jim Ryan)

The finish line is just the beginning of a whole new race. -Unknown (great for someone who has just achieved one set of goals and is having a hard time continuing on).

Clear your mind of can’t. -Samuel Johnson (another fave)

Those who do not find time for exercise will have to find time for illness. -Earl of Derby

A man’s health can be judged by which he takes two at a time pills or stairs. -Joan Wels

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. -Plato

Physical fitness is not only one of the most important keys to a healthy body;
it is the basis of dynamic and creative intellectual activity. -John F. Kennedy

Did you know that obesity is on the rise in this country?  Pretty amazing fact, right?  As of now, just about 1 out of every 3 American adults is obese and 1 out of 5 youth.  Now THAT’S disturbing.  Did you also know that obesity has been directly linked to conditions like heart disease, Type 2 diabetes, sleep apnea, arthritis, acid reflux, and infertility just to name a few?  It has also been indirectly linked to conditions like osteoporosis and even certain forms of cancers.  The fact of the matter is is that most people just aren’t active enough.  Only an estimated 15% of the population meets the general recommendation of 30 minutes at least 3 times per week.  People have been looking for the fountain of youth for longer than we can imagine.  The simplicity lies in the actuality of the answer….exercise.  Exercise can help reduce or even eliminate ALL of the conditions listed above.  It’s amazing!  People are shocked at what maladies they suffer from, and then, lo and behold when they get their lives in check and make better choices, those things just magically go away.  It’s not super science, it’s simple.  Plus, what is the one thing that most Americans are also worried about?  Aging.  Nobody wants to get older.  Exercise also helps raise your Growth Hormone levels that keep you younger looking longer.  Instead of an injected prescription that screws up your body’s chemistry, lift some weights and run some stairs.  Much more cost efficient.  Get active, America!  Your future and your kids’ future depends on it.

So I’m on the way home last night and I’m listening to the Cubs game (I know, like giving a drowning man a drink of water, right?).  Anyway, they are talking with Ron Santo’s widow and a rep (I believe) from JDRF (Juvenile Diabetes Research Foundation).  Anyway, they are talking about something that I just think is really cool.  I’m sure that you’re all aware of seeing eye dogs.  These animals are trained to be their owners’ sight.  Anyway, they have been able to train dogs to tell when a diabetic’s blood sugar levels are off.  Apparently, when a person’s blood sugar levels are either too high, or too low, it changes the secretion pattern of their pheromones (chemicals that our body secretes naturally).  The dogs can pick up the scents and have been trained to know the difference between normal and not.  And they can then alert their owner that their blood sugar levels are askew.  The cool thing is is that they can pick up the scents about 20 minutes before a glucometer  can read levels in the blood.  So it’s like an early warning system for hyper- or hypoglycemia, which any diabetic knows can be dangerous and even fatal.  So if you are a diabetic, or someone close to you is, check it out.  Look at the website to find out more information.  Happy week.

Good day and I hope that you are all having a wonderful week, so far.  Early as it is in the week, anyway.  Well, to start off today, I need to give out a congratulations and a thank you.  First off, congratulations to Paul Hanft, my client, for finishing he SECOND Ironman Triathlon this weekend in Madison.  I know, right?  That is just silliness.  And he finished just a hair under 14 hours, which was the goal, to best last year’s time from Louisville.  So, congratulations on that feat.  Also, then, a thank you to Pam Strand for providing me with today’s real topic.  I’m not sure that any of you have heard this, and if you have, then I hope that you feel the same mixture of sympathy and disgust for this person.  So this guy, NY stockbroker.   Big guy, 290 lbs.  And for whatever reason, has an affinity for White Castle sliders (it’s beyond me….steamed burgers).  So this guy is suing White Castle.  Get this….because their booths are too small.  He is tired of hitting his legs on the iron supports!  Only in America, right?  So he’s suing for bigger chairs….AND DAMAGES!!  That is absolutely ridiculous!  So, let me get this straight.  Not only are you an uncontrollable junk food junkie, but now you’re suing your supplier for not accommodating your obesity.  And guess what he’s using as a defense…the American’s with Disabilities Act.  Comparing himself to pregnant women.  Not the same pal.  One’s a miracle of nature, and you’re just sad.  I hate you and I hope that the judge in this case laughs in your face and throws you out of court to be banished from humanity forever.  Get a clue dude.  Oh, and get this.  While he is suing, he won’t even give up eating at (and thusly supporting) the people he’s suing.  He won’t go in to get the sliders himself, now, he just sends his wife, instead.  Yikes.

You probably spend all of one second deciding what kind of milk to put in your coffee. What’s to debate? If you want to keep the pounds off and avoid heart disease, choose skim. This is gospel, after all: It’s recommended by the USDA and has so permeated our thinking that you can’t even find reduced-fat (2%) milk at places like Subway—and forget about whole.

But is it true? Let’s start with the question of what’s fattening. Whole milk contains more calories and, obviously, more fat. A cup has 146 calories and almost 8 grams of fat, reduced-fat (2%) has 122 calories and almost 5 grams of fat, low-fat (1%) has 103 calories and 2.5 grams of fat, and nonfat (skim) has 83 calories and virtually no fat.

But when it comes to losing weight, restricting calories has a poor track record. Evidence gleaned from numerous scientific studies says that if you starve yourself for lunch, you typically compensate at dinner. And according to a 2007 report in the Archives of Internal Medicine, telling overweight and obese patients to cut calories led to only “transient” weight loss—it didn’t stay off. The same goes for cutting saturated fat. In 2003, the Cochrane Collaboration, a respected source for unbiased reviews of research, compared low-fat diets with low-calorie diets and found that “fat-restricted diets are no better than calorie-restricted diets in achieving long-term weight loss.” As Walt Willet of the Harvard School of Public Health wrote in the American Journal of Medicine, “Diets high in fat do not appear to be the primary cause of the high prevalence of excess body fat in our society, and reductions in fat will not be a solution.”

It’s becoming widely accepted that fats actually curb your appetite, by triggering the release of the hormone cholecystokinin, which causes fullness. Fats also slow the release of sugar into your bloodstream, reducing the amount that can be stored as fat. In other words, the more fat in your milk, the less fat around your waist. Not only will low-fat milk fail to trim your gut, it might even make you fatter than if you were to drink whole, according to one large study. In 2005, researchers from the Harvard School of Public Health and other institutions studied the weight and milk consumption of 12,829 kids ages 9 to 14 from across the country. “Contrary to our hypothesis,” they reported, “skim and 1% milk were associated with weight gain, but dairy fat was not.”

But surely low-fat milk is better for your heart? We are often told to watch our consumption of dairy because it raises our bad cholesterol, the kind known as LDL. But LDL comes in at least four varieties, and only the smallest and densest of them are linked with heart disease. Dairy fat, it turns out, affects only the large, fluffy kind of LDL—the benign kind.

And here’s a final thought: How would you feel if you opened a carton and poured a chalky, bluish-white liquid into your coffee? That’s the color many nonfat milks are before powdered milk is added to whiten them—a process that brings its own problems. Any way you look at it, there’s been a lot of whitewashing of skim milk’s image.


To turn skim milk white, “some companies fortify their product with powdered skim,” says Bob Roberts, a dairy scientist at Penn State. Powdered skim (which is also added to organic low-fat milks) is produced by spraying the liquid under heat and high pressure, a process that oxidizes the cholesterol. In animal studies, oxidized cholesterol triggers a host of biological changes, leading to plaque formation in the arteries and heart disease, Spanish researchers reported in 1996. “OCs are mutagenic and carcinogenic,” they wrote. In 1998, Australian researchers studied rabbits fed OC and found that the animals “had a 64% increase in total aortic cholesterol” despite having less cholesterol in their blood than rabbits fed natural sources of the substance. (A 2008 Chinese study with hamsters confirmed these findings.) Roberts says the amount of OC created by adding powdered skim is “not very much,” but until the effects on humans are known, it’s impossible to say what’s a safe level.


Paul John Scott – Details Magazine

Hi all!  Hope that you had a fun-filled holiday weekend.  Any-who, short post today with just another benefit of exercise.  Did you know that exercise, in and of itself, can help reduce the risks of breast cancer?  And since this is a topic that touches so many lives, either directly or indirectly, it’s an important topic.  Cancers are funny things.  Not funny, HaHa, but funny weird.  They feed on hormones and sugars.  Now, outside of medical therapy, exercise is a biggie for these.  Exercise helps naturally alter  your body’s chemical levels, including keeping estrogen levels at bay.  Hard exercise (~80% or so of your max) is best.  It stimulates a certain chemical response in your body that is opposite of estrogen.  So go at it and go hard.  Not only that, but we already know that exercise helps keep blood sugar levels lower.  This not only keeps body weight down (another breast cancer risk), but it also deprives the cancerous cells of food to grow.  So, in order to prevent this awful thing, stay active.  Do hard work and keep after it.  Eat well and keep those good fats and proteins in your system.  Help the prevention rate and recovery rates!

Think about some of these that you have seen.  Please feel free to add your own and comment throughout the day.

You know that you really need to exercise if……

You can’t grocery shop without a mechanized cart. (Seriously, I saw a mother on one the other day AND HER PROBABLY 12 YEAR OLD SON ON ANOTHER.) Sad.

You can’t tie your own shoes.  Either because you can’t reach them or, better yet, can’t see them.

You will only buy a ranch house to avoid stairs.

If Dr. Pepper constitutes the main portion of your fluid intake for the day.

If, when asked what you want for lunch, you can bring up the menus of any fast food restaurant….from memory.

If Krispy Kreme is a food group to you.

If the heaviest thing that you lift is 12 ounces or in a cheesy triangle.

If the concept of the “UP” is totally foreign to you….sit-UP, push-UP, step-UP.

You drive around for 20 minutes to find the parking spot closest to the front door OF YOUR GYM.

Thank you, we’ll be here all week.