November 2013

So, as you can probably guess, this will be our only posting here for the week.  I love you guys, but not nearly enough to go to work on a National Holiday (don’t be offended).  Anyway, I just want to take the opportunity to make sure that all you people out there in The Land of The Truth ENJOY your Thanksgiving holiday.  This is a time for celebration and joy.  So many people are going to fret and stress about what they are eating and how much fat and how many calories are being consumed in just one day.  Listen.  Forget about it.  Just for a day.  Part of my mission here is to teach people to be healthy and HAPPY.  One of the things that ruins happiness the most is constantly stressing out about what you eat.  Now, you all know that I am NOT saying that you have carte blanche to eat whatever and whenever.  You KNOW better than that.  However, take some time for you.  Thanksgiving is a time to enjoy your family.  And if you don’t like your family, enjoy your friends.  Whatever works, I promise not to judge.  But whoever you are with, you will drive them NUTS if you are stressing about fats and calories, etc.  If you are really feeling guilty, join a local Turkey Trot in the morning.  You’ll feel justified for burning off some pre-meal calories and the monies always go to a good cause.  But relax the rest of the day or even the weekend if that is what is required.  You can easily jump back on the horse next week.  You’ll have 3 full weeks to fret until Christmas.  So, Happy Thanksgiving.  Enjoy your family.  Enjoy your friends.  Enjoy your food.  Enjoy your life!

charlie brown thanksgiving


Did you know that Americans spend over $30 billion annually on weight-loss programs and products?  $30 BILLION dollars (I feel like Dr. Evil when I say that).  Things like juice fasts that can last up to 30 days (WAY unhealthy), acupuncture (only effective when COMBINED with diet and exercise), fad diets and hot yoga (don’t even get me started).  That breaks down to hundreds of dollars per person spent on weight loss.  Not to mention the time, effort, and frustration that go along with it.  And all of it stems from our notion that we are owed some form of instant gratification.  That just because it took me 10 or 20 or 30 years to make our bodies look like this, there is no WAY that it should take that long to take it off.  I should be able to shed this extra 10, 20 or 30 pounds in the next month, or definitely by Christmas.  You and I both know that that’s not how it works, right?  We know that good old clean eating is really the key.  So, how do I “eat clean”?

Eat a Balance of foods – You can’t be healthy if you are completely eliminating an entire food group.  You may need less carbs than you think (only about 40% of your total calories will probably do), but you still need them.  Fats are essential, etc.  Get a good balance of foods in your diet.  Look for lots of colors.

Choose Whole Foods – Supplements are meant to be just that.  They are supposed to go WITH your diet, not INSTEAD of your diet.  Supplements will never give you what food will, especially in terms of QUALITY.  You have to eat good, whole, REAL food.  Vegetables, fruits, meats/nuts/fish, etc. to get the results that you are looking for.

Make it a “lifestyle” – Diets are temporary.  Lifestyles are forever.  Make your food habits forever.  Don’t look for the temporary fix.  Look for the lifetime of health.

Be patient and have a plan – This is not an overnight fix.  You and I have discussed this and know this all too well.  You have to be disciplined and be patient.  If you are dropping 1-2 pounds per week, you are in a really good place.  Remember, as well, this is not a linear process.  You’re going to have bumps and setbacks along the way.  You have to make sure that you are in it for the long haul, and don’t get down on yourself if you have a bad day or a bad week.  Just get back on the horse and back on track.

If we could re-divert the money we spend on quick fixes over to good, whole foods, a lot of our problems would sort themselves out, don’t you think?

Eat clean 2

OK, back to reality here at The Truth.  How many of you, over the course of years, have tried about 20 DIFFERENT exercise programs?  And how many of you know someone else who tried the exact SAME program only to have the exact opposite results that you did (either good or bad)?  Well, why does it work for them, and not for you?  Or why did it work for you and not for them?  The answer lies in what the proprietors of these programs DON’T say.  Is that the same cookie cutter program isn’t for everyone.  No matter who or what it is.  How many people got great results in the 80’s from step class?  How many people would have rather chewed a cyanide pill?  Same answer.  The biggest thing that we have to do when planning fitness/wellness programs for ourselves and others is to remember that the same shoe doesn’t fit every foot (it’s OK to feel special like Cinderella for a minute).  If you have tried something recently and hated it, don’t get frustrated, just find something else.  Whether it’s Spinning, or bodybuilding or crossfitting or what have you, everyone has a fit.  You just have to find YOURS.  I know what I like, and more importantly, what DOES and DOESN’T work in my fitness routine.  And when I plan for my clients, I have the same thought process in mind.  They’re not all the same, so neither are their programs.  They have to be somewhat unique to each individual, and it’s all to common to forget about that, even for professionals.  So find what you like.  Do it, and stick to it.  Don’t be afraid to experiment, but have a base of what works, and you will be much better off.

Funny-Fitness-quotes and sayings

I know it’s a day late here at The Truth, but you know how I like my schedules.  Keeping everyone on track and such.  You also know that sometimes, I like to deviate from my normal mission and speak of things that are bigger and more important in the grand scheme of life than health and fitness.  Support Our TroopsAny-who, yesterday was Veteran’s Day.  It’s a day that too many of us take for granted.  This is a day that we should give thanks.  Thanks to those who have given all that they have so we can have all that we WANT.  We have seen all the protests over Wall Street, Obamacare (don’t get me started), politics, religion, etc.  Do you know why we can do that?  Because soldiers fight for those rights every day.  They lay down the law and sometimes their lives so that we can remain free to do whatever we want to (within reason) whenever we can.  So, how do you thank someone for that?  You say it with your words.  Thank a Veteran for their service.  They deserve it.  Regardless of your politics, remember….soldiers don’t CHOOSE where to go, and cannot say “No”.  They go where they’re told and do what they’re told.  Say it with your actions.  Be respectful to those who have served.  They have seen and done more than you or I could ever imagine in the name of freedom.  So, hang your Flag and be proud of what you are.  Just never forget who allows us to be proud of that each and every day.

No, this isn’t a post about all the bad choices that I’ve made that I feel bad about.  That’s a book, not a blog (maybe and encyclopedia).  No, this is more inspirational than that (I hope so, anyway).  Can you answer what is the most popular day to start a diet…or an exercise program, for that matter?  Most of you probably said Monday.  Well, the answer is “tomorrow”.  I’ll start tomorrow.  How many people have ever said that?  Tomorrow is everyone’s favorite day to do anything that you don’t want to, because it never comes, and there is always another one around the corner.  It offers both hope and procrastination at the same time.  What better combination is there than that?  However, it is often accompanied by it’s evil cousin, regret.  Because after you don’t do something tomorrow, you always wish that you would have done it yesterday.  Then you’d be done and on to the next thing in your life.  Remember, the only workout that you’ll regret, in the long run, is the one that you don’t do.  Even if it’s just 20 minutes.  Or just a cardio day (had one of those yesterday, as a matter of fact).  It’s SOMETHING!  So get out and do it.  You’ll feel better, and not have to worry about the regret.


Are you nuts?!  Or better yet, Got nuts?  OK, now that I’ve got 7th grade out of my system, there is some truth to both.  In recent studies, it has been shown that people who consume considerable amounts of nuts (about 2 handfuls) per day end up curbing their appetite and eating less through the course of the entire day.  They actually consume fewer calories, because they are not as hungry as often.  A recent study at Purdue University nutrition labs was done with almonds and bore out these results.  However, I have read studies with walnuts, cashews and hazelnuts (more recently) that bring similar results to light.  Plus, nuts also contain good sources of fat-soluble vitamins (E, in particular), which have terrific health benefits, including antioxidant functions.  We do, however, try to limit the use of PEAnuts, as they are not really nuts.  Peanuts are actually legumes, like beans and peas.  They also have a very high rate of intolerance and contamination.  So, go nuts!  Get a couple of handfuls each day and be healthier and happier!