America’s Obesity Epidemic

Well, since I already did all the writing for my comp class and received an excellent grade, and since I have been neglecting my blog because of school work I figured I'd share my essay on America's Obesity Epidemic. It is quite long for some, but some powerful statistics and information. Very eye opening even to those of us who may focus on this issue more. I do have the source cited and annotations if anyone would like them, just message me.


America’s Obesity Epidemic

Nearly two out of every three Americans are overweight or obese. The number of overweight adolescents has tripled over the last 20 years. The human body was genetically designed to store fat so it could weather famine and other once-common deprivations. Given that biological propensity, many question whether our current contemporary American lifestyles and culture have made it too easy for people to gain weight. Is the dangerous rise in obesity because of our generations changing biomedical problems? Or is the contributing factor more from how our communities are designed? Although obesity is a matter we may hear about frequently, it remains of top priority. The grave significance of the consequences of this rising epidemic is distressing our economy, affecting our health care, and crippling our future generations.

Cancer, heart disease, stroke, all leading causes of death in the United States. However Obesity related diseases may be taking precedence in our country. In an article in the CQ Researcher Online: Obesity Epidemic, the U.S. Surgeon General at the time Richard Carmona spoke about the severity of obesity related diseases: Obesity is the “fastest-growing cause of illness and death in the United States,” he stated. Unhealthy eating and inactivity contribute to 310,000 to 580,000 deaths each year according to the US Department of Health and Human Services. Diet and Physical Inactivity contributed to premature death far more than Tobacco causing 260,000 – 470,000, and alcohol causing 70,000 – 110,000. Unhealthy eating and inactivity contributed to 13 times more than are killed by guns and 20 times more than by drug use. Surgeon General Richard Carmona also expressed concern with the rising costs stating: “Treating obesity-related health problems costs Americans $117 billion annually — an average of $420 per person,” Carmona said. Ironically, consumers also shell out $34 billion on diet products each year. Where is that money going? Where is the solution they are paying for? It is clearly not solving the problem as our death rate from obesity is steadily rising.

The American people live in a culture where although they may pay a high price to attempt to lose weight , are as a whole only ending up more confused than when they began. And furthermore are no closer to achieving that goal. There have been a number of popular high-fat, low-carbohydrate diets, most notably the diet promoted by cardiologist Robert Atkins. More than 10 million copies of his books have sold over the last 30 years. His argument that carbohydrates — not fats — make people fat remains a hot topic of debate in both the media and the scientific world. The Atkins diet allows people to eat foods high in fat and protein, such as cheese, eggs and meats, limits the intake of certain fruits and vegetables and severely restricts the consumption of certain types of carbohydrates like breads, rice and pasta. Denied carbohydrates, the body is forced to burn fat. Robert H. Eckel, professor of medicine at the University of Colorado and chairman of the American Heart Association's nutrition committee, while validating the effectiveness of the weight loss program, expresses concern: “We know it works,” says Eckel. “But we don't know whether it works long term, or whether there are any adverse effects. One of the problems isn't just being overweight, but being healthy.” From the same article in the CQ Researcher Online, Neal Barnard, president of the Physicians Committee for Responsible Medicine talks about carbohydrates not being the cause of obesity: “The truth is that the skinniest people on the planet — Asians and vegetarians — eat plenty of rice and other carbs,” he continues, “What makes Americans fat is not their occasional servings of rice or potatoes, but rather their penchant for cheese, meat and fried foods.” To further bewilder the American people the National Academy of Sciences went on to recommend a minimum daily intake of carbohydrates that was about six times higher than the number of grams of carbohydrates allowed during the weight-loss phase of the Atkins plan. Amid the controversy and debates, Abby Bloch of New York University, a consultant to the Atkins Center for Complementary Medicine mentioned the important point that everyone agreed on: “The worst possible combination is high carbohydrates and high fat.” When it comes to weight loss, there is no lack of fad diets promising fast results. There is a loathsome abundance of pills, potions, creams, and quick fixes promising rapid results for little effort. As mentioned previously, 34 billion dollars is wasted on diet products each year. It seems fair to assume wasted, as obesity continues to remain a dangerous epidemic. Furthermore, what is the long-term cost and affect? Fad diets limit your nutritional intake, can be unhealthy, and tend to fail in the long run. According to the Center for Nutrition Policy and Promotion under Dietary Guidelines - Energy Balance: there was no optimal macro nutrient proportion identified for enhancing weight loss or weight maintenance. Diets that are less than 45 percent carbohydrate or more than 35 percent protein are difficult to adhere to, are not more effective than other calorie-controlled diets for weight loss and weight maintenance, and may pose health risk, and are therefore not recommended for weight loss or maintenance. When overweight/obese persons attempt to lose weight with reduced calorie intake, there are no differences in weight loss with differing macro nutrient proportions, if diets are followed for longer than 6 months. In shorter-term studies, low calorie, high protein diets may result in greater weight loss, but these differences are not sustained over time. The key to achieving and maintaining a healthy weight is not about short-term dietary changes. It is instead about a lifestyle that includes healthy eating, regular physical activity, and balancing the number of calories you consume with the number of calories your body uses. Our generation could save their $34 billion dollars and instead focus on taking the time to educate themselves on discovering their energy caloric balance. Simply learning how to balance calories in verses calories out.

As our culture has changed over the years, many of these changes have resulted in contributing to America’s rise in obesity. Americans eat out twice as often as they did in 1970. Americans now snack everywhere — sporting events, movies, social events, school, work, in their cars, even during church services. Sales of sugary sodas rose from 40 gallons per person in 1985 to 53 gallons per person in 2000. Margo Wootan, director of nutrition policy at the Center for Science in the Public Interest, a Washington, D.C.-based advocacy group speaks about how our culture is destined to be obese: “Basically, we live in a culture that's engineered to promote obesity.” Restaurants spend more than 10 billion dollars on direct advertising each year, while the National Cancer Institute is lucky to scrape together 2 million dollars to promote the government's “five-a-day” fruits and grains diet recommendations. One American out of four eats at a fast-food restaurant every day. When the cost to society of treating smoking-related illnesses got too high, the public began demanding that tobacco companies pay for the damages they cause to users' health. Has fast food become the new tobacco? Similarly there has been a rise in suits against fast food chains; McDonald's was sued in a New York court by two obese teens from the Bronx who blamed the chain's products for their weight and health problems. Marion Nestle, head of nutrition and food studies at New York University discusses the correlation between fast food supersizing and the rise in obesity: “It's very interesting that the larger-portion business started at exactly the same time that obesity rates started to go up.” But one must argue common sense, educating ourselves to know what is good for us and what is not can go a long way. Simply because a company offers a product does not mean we have to partake, and if we choose to, learning how to do so within our limits to protect ourselves can be beneficial in combating obesity. Perhaps laws making this knowledge more readily available and propelled to the forefront can aid in opening the eyes of the American people to see the severe damage these cultural changes are doing to our future generation.

Another dramatic change in our culture is the changes made to our processed food packaging. This is a change that could deeply affect your health and nutrition, yet is not something that is broadcast, discussed, or informed to the consumers. Many may not even be aware that their favorite foods have undergone changes, or how those changes impact their bodies. Not only has the food industry inundated American children with ads for unhealthy snacks, it has packed its processed foods with cheaper — but more potent — sugars. In the early 1970s to integrate commercial advantages of producing products that are sweeter and cheaper to make, many food products switched from cane sugars as a main ingredient to high fructose corn sugars, since it is six times as sweet and a lot cheaper. By the 1980s, both Coke and Pepsi jumped on board saving themselves 20 percent on sweeteners and switched their formulas from a sugar/corn-syrup mix to pure high-fructose corn syrup. With no knowledge of this delivered to the public as it is deemed a private business decision, the switch did carry health effects to the consumer. Fructose, also used in processed snacks and many other products, is digested differently from traditional sugars. It does not trigger the same signals in the brain as regular sugar indicating that calories have entered the body. Some studies indicate that fructose causes the liver to produce more of an enzyme that, in turn, causes the body to store rather than to burn fat. Fructose now accounts for 9 percent of the calories in the average adults diet and 20 percent of the calories in the average child's diet.

What happened to the days where you had eggs and bacon for breakfast, went to work a ten hour day outside, had a ham and cheese on rye for lunch, and pot roast and potatoes for dinner? Not many were overweight in those days. How has that changed dramatically? Well we have already discussed how restaurant habits and fast food habits have changed. We have also discussed how food packaging has been altered to have a negative affect on our health. Nevertheless a major role on this matter are lifestyle choices and activity levels. Energy intakes are exceeding energy expenditures for many Americans. Although the US does not have a national surveillance system that captures total energy expended throughout the day, several national public health surveillance systems monitor physical activity in the US population. These resources indicate that physical activity levels in the US are insufficient. As indicated in the 2008 National Health Interview Survey, 36 percent of adults were considered inactive, 31 percent participated in some leisure-time physical activity, and only 33 percent engaged in leisure-time physical activity on a regular basis. Over the past quarter-century, foot and bicycle travel have dropped by 40 percent. Although schools now offer vending machines and soda machines, they simultaneously have dropped regular physical-education courses or recess, giving kids less time to burn off calories. Today, the military complains that volunteer troops are not in good enough shape or coordinated enough to complete basic training. Adults also engage in less physical activity at work. At the beginning of the 20th century more than half of Americans lived on farms, today less than 2% do. In addition, fewer Americans work in manufacturing and laborious jobs, desk jobs just don't provide the same calorie burn as manual labor. Nearly every family owns at least one car, and walking places is considered ancient. Writer Bill Bryson once joked in The New Yorker : “the purpose of the modern American suburb is to make sure that no citizen is ever more than 500 yards from a food product featuring melted cheese.” To reemphasize: this is why America's focus needs to be on finding their energy balance. Putting in more calories than we are expanding out will undoubtedly result in weight gain. Furthermore if the calories we are consuming are lacking nutrients and are “empty calories”, without sufficient activity this will only speed the process of weight gain and result in lower nutrient levels in the body, the result produces the epidemic we are amidst.

Obesity and obesity related diseases are taking lives far too prematurely, this is a main concern. But as a nation there is an underlying financial burden as well. One important priority and topic for debate in this country is health care and health care reform. The reality - obesity is going to be the NUMBER ONE driver in rising health-care costs. According to Weight Control Information Network Statistics, on average, people who are considered obese pay $1,429 (42 percent) more in health care costs than normal-weight individuals. Medicare pays $1,723 more than it pays for normal-weight beneficiaries. Medicaid pays $1,021 more than it pays for normal-weight beneficiaries. Private insurers pay $1,140 more than they pay for normal-weight beneficiaries. It is of utmost importance to individuals but also to this country that these preventable costs and diseases are controlled.

Ultimately how do we fix this problem? How do we stop America from eating itself into a premature death and costing itself astronomical preventable medical expenses in the process? In order to reduce the obesity epidemic, actions must be taken to improve the food environment. Through policies (local, state, and national) and private-sector efforts. These policies must be made to increase the availability of nutrient-dense foods for all Americans, especially for low-income Americans, through greater access to grocery stores, produce trucks, and farmers’ markets, and greater financial incentives to purchase and prepare healthy foods. The restaurant and food industries are encouraged to offer foods in appropriate portion sizes that are low in calories, added sugars, and solid fat. Local zoning policies should be considered to reduce fast food restaurant placement near schools. Remember if fast food is like the new tobacco - killing our children - it should be treated as such. As individuals awareness is raised and they are educated, further accountability is needed. Making conscious efforts to prepare, serve, and consume smaller portions at home and choose smaller portions of food while eating foods away from home. Learning about and opting for nutrient-dense foods, and minimally processed foods whenever they snack. Making an effort to move. INCREASE ACTIVITY LEVELS. Increase your daily energy output. It is a lifestyle change adapting to make good practices habits. Efforts should be made to reduce surplus energy intake, especially energy from foods and beverages that provide empty calories from added sugars and solid fats. Increasing consumption of vegetables and fruits, greater amounts and varieties of high-fiber foods, and low fat dairy will in turn increase nutrient density, promote healthy lipid profiles, glucose tolerance, normal gastrointestinal function, and aid in preventing obesity.

Knowledge is power. The more health and nutrition information that is readily available and easily accessible for the public, the more we are empowering the American people with knowledge on how to save their own lives. They can make lifestyle changes and efforts to control their eating and exercising, however knowledge alone is not sufficient to change behavior. School-based interventions have shown that it is possible to improve knowledge and attitudes about nutrition and physical activity; however, only a few interventions have been able to change behavior sufficiently to prevent the development of obesity. For instance, although providing more fruits and vegetables in school represents a significant step forward in changing the nutritional landscape of schools, an additional step is needed to make sure that these changes are being integrated into the homes and everyday lives. There is a direct need to understand how children and their parents behave around eating and activity and the factors that influence how they eat. Behavioral, social, and economic research is essential for developing effective ways to improve diet and activity patterns of children and thereby prevent childhood obesity and thus prevent cardiovascular disease in adulthood. Adapting their behavior to choose and enjoy healthy foods over less healthy options does not happen overnight. Having healthier options can help to make choices simpler but learning how to sustain these healthier food choice patterns over time is what will be the key to lifetime success and improvements. We are in desperate need of a cultural transformation as a nation.

HAPPY THANKSGIVING!!!

I have many things to be thankful for and as I reflect over the years my lists have changed so much. I have been blessed in my life with many wonderful things but its the things that have remained the same that I am most thankful for.

My husband - One of the most loyal men I have ever met in my life. Who unconditionally puts his family before himself. He is truly my best friend the one I laugh with, live for, dream with, and love with all my heart. It all starts and end because we fell in love.

My kids - Our children should not be put here with a job for us, we are here to take care of them, BUT they unconsciously saved me from myself. I never truly learned what loving someone more than yourself meant until they came along and they are the absolute JOY in my life. Everyday with them is so special. They make me laugh, they make me cry, they make me be a better person, and make me see life through their eyes all over again.

My family & Friends - Because I have always had a close supportive family I just sometimes take them for granted thinking that is what family is... that is what it does. But I have met so many that do not function like that. They can't rely on their family, they don't necessarily get along with their families and seeing these dynamics has helped me to see mine is not the norm... I do have something special. Words cannot express my gratitude towards them. To think at one time in my life some of them probably couldn't stand to be in the same room as me I was such a brat and now they are such a huge part of our lives. I wouldn't have it any other way. I am blessed to have my children grow up surrounded by love on both sides! And my friends I don't have many that I call true friends so to those I do I appreciate the fact that I have long lasting REAL friendships... everlasting friends can go long periods of time without speaking and never question their friendship. These types of friends pick up like they spoke to you just yesterday, regardless of how long it has been or how far away they live. And, they don't hold grudges. They understand that life is busy, but you will always love them.

I am thankful for my energy! Although I have learned to control it I consider it a blessing. It has propelled me into great things and hope it carries me through many more. It helped me wake up for 45 minutes of AM cardio, wash, dry, and fold three loads of laundry, cook stuffed mushrooms, shower and get my family ready all before 11:00 this morning!

I am thankful for the ability to be able to be back in college. Its one of those things I put off for so long. Whether it was lack of time, money, ambition, or confidence, there was always a reason to wait. Learning again feels great. Cannot say I wasn't intimidated to go back at first but I have been doing better than I ever thought I would after being out of school for so long and I am actually enjoying it.

I am thankful that through ALL these years, ups and downs, bad economies, ALWAYS being able to be home to raise my kids. This is something that has always been very important to me. Every family dynamic is different. I am in awe and have so much respect for full time working moms, but our dynamic works for us. I have always enjoyed being home at least part time with my children and am very thankful that I have been able to be, this is time with them I will never ever be able to get back and as they get older and older I appreciate it more as I see how quickly it goes.

I am thankful for my health... as I see so many unforeseen occurrences that may take someone's health away or sickness struck upon too many too young I FULLY appreciate my health and the health of my family.

I am thankful for my life. Plain and simple... I have been blessed! Lets look at my life “statistically” I should indeed be screwed. I’m not saying I’m perfect or have made the best choices but I have been very blessed and have so much to be thankful for.

It’s not something I talk about often or am proud of by any means, or am advocating but every once and a while when I stop to reflect I am very proud of where I stand today. Those who know me closely know my age its not something I ever willing bring up because I do believe its only a number and as someone with an old soul and who has always been 12 going on 30 its something I do not like to be judged by. But if you know my age and do the math its easy to figure out I had my daughter very young. She is one of my blessings in disguise I am so thankful for. "Statistically" Sixty percent of teenagers who become pregnant are living in poverty at the time of the birth. More than 40 percent of teenage mothers report living in poverty by age 27. Well all I can say is thank the lord I have never been below the poverty line and 10 years later never plan to be.

Lets look at statistics on marriage, we know those are not great. Almost half end in divorce. Not saying mine's guaranteed or perfect but almost 11 years strong and I am still genuinely HAPPY!!

Lets look at statistics on twins. Twins are estimated to be approximately 1.9% of the population, with male male identical being the LEAST common of all sets of twins!! Guess what we got them! Twins having twin to twin transfusion (which is the disease that made my boys sick) occurs in approximately 5.5–17.5% out of all twins we unfortunately were in this group. Now out of that small group fatality rate was extremely high and without proper treatment, most of these babies would not survive and of the survivors, most would have handicaps or birth defects. If you're still falling the odds of where we stand you will agree, we have truly been BEYOND BLESSED with AMAZINGLY HEALTHY BEAUTIFUL BABY BOYS!!! I think its totally appropriate when I call them freaks ;)

I joke and kid because I try to laugh every day, I try to have a light heart and just LIVE. IF it's true that you can lose what you are not thankful for I need to express how thankful I am for my LIFE and those in it!

"Gratitude unlocks the fullness of life. It turns what we have into
enough, and more. It turns denial into acceptance, chaos to order,
confusion to clarity. It can turn a meal into a feast, a house into a
home, a stranger into a friend. Gratitude makes sense of our past,
brings peace for today, and creates a vision for tomorrow."

And on that note before I get toooooo soppy and lovey dovey lol I Hope everyone had a wonderful Thanksgiving... as far as your fitness goals... Hope everyone enjoyed their meals guilt free. However there's no need to make it a sloppy weekend. Up your activity level, drink a lot of water, get rid of the bloat and get back on track immediately. None of this wait till Monday stuff - THAT IS precisely how you can gain over the holidays. Take everyday at a time. Once today is gone remember your goals! Write them down, put them up on the wall, set a reward do whatever you have to do to stay focused. I am on TRACK and it feels good to not think or obsess about whether or not I am "going to be good this weekend". I am not on a "diet" I am just moving and groovin living a healthy lifestyle and its sooooo much easier that way!!

First Santa Parade?? Is that right?

Went to my very first Santa Parade Today! Yes... like EVER lol I know sounds so strange but its true. Maybe its not that strange to some, but where I grew up the Santa parade is as tradition as going out to drink the night before Thanksgiving. It's just something you do. Well it is of course unless you are a Jehovah's Witness. Something many may not know about me I grew up raised as a Jehovah Witness, practiced until I was about 14. So I grew up not celebrating holidays. Not a one. No Christmas, birthdays, Easter, valentine's, anything. Surprisingly although I don't practice anymore and don't raise my children in the faith I never really felt like I was missing anything. I don't want to make this about religion really, but because it was such a large part of my life it did have a lot to do with my shaping as a child and adolescent years. Has a lot to do with why I am so overtly stubborn about organized religion, but also has a lot to do with my core vales, beliefs, and need to be family oriented. I like to believe I kept all the good I learned and moved on from anything I deemed negative. Again I don't want to go too far off track because I could talk religion for days, but that's not the point.

My point was I grew up not celebrating holidays. I didn't start celebrating them until I got married and had children, so they have become extra special times of the year for me. Times I have started our own family traditions from scratch. Special times we have shared with family, and events that I have never done before. Special pictures and memories that mean more to me because I am creating such a different childhood for my children. I think I need to emphasize here that I had a great childhood with many special moments, this is just a different experience for me.

So take today for instance I went to my FIRST Santa Parade today! Not only did I go to my first Santa parade but my husbands uncle who is a Lieutenant on the fire department asked us to join him with our boys and ride on the truck with him through the parade! There we were... buckled in the truck, windows down,sirens on, horn beeping, smiling and waving away. It was a great day! My boys were in awe of the truck and how everyone was waving. And I felt like a little kid experiencing something for the first time! Going up and down the streets of where I grew up, seeing people from middle school, seeing my old dance school. It was just one of those moments that made me feel warm inside (despite the fact that it was 38 degrees out). And also one of those moments that made me feel old (but in a great way). As I've grown up I appreciate the littlest things in life... its not that I have become simple minded as I still have more goals, dreams, and ideas than one human being should have lol But the littlest pleasures in life with my family can absolutely make me feel complete <3

So in true wrap it up Sunday, back to the Grind Monday motion a quick recap of my week in the training and nutrition department. FINALLY BACK AT AM CARDIO!!!! I've been wanting to for a while but not having a show to "make my mind switch on completely" I couldn't fully motivate myself to get up early consistently. Well now I have switched. It is for me a great way to start my day. I'm completely not a morning person. I am grumpy when I wake up and never ever enjoy it. But for some reason to roll out of bed wash my face, brush my teeth and go do cardio I CAN BE A BEAST... I start to feel better while I'm there. I start to reflect, plan, and set my mindset for the day and I start my energy off right. It still may take my body a bit to get use to it because when I say I hate mornings I really hate mornings. But after a bout a week I start thinking why don't I do morning cardio all the time?!?! I am there, week down and I'm loving it again! Only doing 3-4 days a week for now so its even less pressure and its fitting well. Weights have been great as well, been really mixing it up which has been great for my body. And last but not least nutrition... ehhhh hardest for me is when the busy gets busier the food gets LESS not more. Its less food but its wrong food... I need more food and right food. I know same story different day. Mistake number one putting off getting my protein shakes... CANNOT live without them when I'm super busy. So now that I have them that should help right off the bat! Well I promised myself I'd keep these posts shorter and I once again have rambled and still have so much more I want to say but MUST GO TO BED :( I want to update about school! About clients! About goals! But hopefully leaving it like this will force me to come back more often. Till then Hope everyone has a wonderful productive week. And a blessed and beautiful Thanksgiving. However you may spending it remember to appreciate the little thing!

Have you ever thrown a fist full of glitter in the air?

Different things motivate us at different times for different reasons. Sometimes its a picture, maybe a quote, a person. For me often a song. At one point in time the beginning of the PS3 madden game use to be one of the most motivating clips for me... seriously (no I am not a high college kid just rambling haha... maybe I'll share the clip sometime and if you're in the aggressive mindset you will see what I mean.) I relate "the gym" or my time spent alone there with so many things other than just my body. At the risk of sounding cliche` I relate it to my mind, to my soul, to serenity, to peace. I relate it to my confidence, to determination, to energy, to health (both mental and physical), to goals... it encompasses so many aspects of my life. Therefore when I look for motivation or inspiration it too can motivate, inspire or just simply touch other aspects of my life.

I am drawn to anyone or anything outside of the box. I am drawn to talent, purity, simplicity, and complexity at the same time. Certain people just radiate this feeling and this performance and song does for me. Doesn't hurt that her confidence and bod to rock this outfit and sing while hanging upside down spinning and dipped in water, to me makes her a bad ass!!

This was some great cardio music tonight!

Good habits are hard to keep and bad habits are hard to break! They say it takes about 6 weeks to make and keep a good habit, but why does it feel like it only takes about 3 days to break it and lose it? The good ole gallon jug of water. Sometimes colored (makes for interesting conversation), sometimes with lemons floating in it, but always by your side like a loyal puppy when you are into fitness. Why is water so important? Is it a myth? What does it really do? I have found (especially with the over 40 generation) if you're not use to drinking lots of water it can seem like a nuisance. You may wonder why would I carry around water, so I have to pee more? Sounds like a pain in the butt. Seems easier to just drink when you're thirsty.

But the benefits far outweigh the inconvenience. Some people love fresh cold water. They find it refreshing and its not a project at all to get it down. For me it always has been work. Diet Pepsi I can drink all day long but water I have to remind myself to stay on top of. When I make it HABIT it was done easily but when I fall out of forcing myself my water consumption quickly dwindles and I can see and feel the difference. As I'm back to making it a habit, I'm cheating a little with some flavored water right now, but I say whatever you have to do to get it down drink it! Here is a little info sheet I always add into my new clients packets on the importance of water and how much. It could use some updating even, but for the purpose of instilling YOU HAVE TO DRINK WATER especially when trying to lose fat, for now it'll do the trick.

Water
Why Is IT SO Important?
Water is the single most important nutrient that our body needs to run at its optimal level. Our body's content consists of mostly water. Water is so important for many reasons. It is responsible for millions of internal chemical reactions and bodily functions. Did you know that human beings could live around 5 weeks without protein, carbohydrates, and fats, but only 5 days without water (in a moderate climate)? Water also aids in cleansing our body of toxins and pollutants, it fights against fatigue, helps lubricate joints, and not to mention it's great for our skin. One of the things we take most for granted, water plays a very important role in permanent weight loss. It aids in suppressing the appetite naturally and in metabolizing stored fat.

Studies show that a decrease in water intake may cause fat deposits to increase, while an increase in water can actually reduce the fat deposits in the body. The kidneys do not function properly without enough water and when this occurs, some of their function is passed on to the liver. The liver works to metabolize stored fat into usable energy for the body, so if the liver has to help the kidneys, it cannot function effectively and consequently metabolizes less fat. Thus, fat remains stored in the body and weight loss will stop. People who are prone to water retention often think that reducing their water intake will help to remedy this problem. Actually, the opposite occurs. The body perceives a lack of water as a threat to its survival so it attempts to hold on to every drop. Water is then stored in spaces outside the body's cells, causing swollen feet, hands, and legs. The best way to overcome excess water retention is to give the body what it needs - plenty of water.

**It is especially important to drink water before, during, and after exercise. If our bodies are not fully hydrated we may experience fatigue, headaches, and muscle cramps. Because we can lose up to 2 quarts of water per hour during exercise, it is vital to continually replenish our bodies with water.

How Much Water is Enough?

First start by not thinking of water as something you drink only when you’re thirsty, think of it as something your body needs 24 –7! Your main beverage should be water, bring a water bottle with you everywhere. It is recommended we get at least 64 ounces a day (8 glasses) but if you drink more that’s excellent! An easy rule of thumb is to divide your weight in half to determine how many ounces of water you need to drink daily. Caffeine works as a diuretic, so for every beverage with caffeine you consume you must drink an extra glass of water. DRINK UP!!

I feel like a tiny bird with a big song

If there are two things that I am it is always busy and always joyful! Okay so no one is ALWAYS anything... I will rephrase if there are two things I am mostly it is mostly busy and mostly joyful. I am a tiny bird with a big song. I am the little bird far away on the branch that you think cannot possibly be making that loud beautiful noise... Why is it so joyful? Where does that big sound come from in that little bird? That is me :)

I cannot believe I have abandoned blogging completely since June... yes JUNE was my last one! Not even going to try and regroup just hop skip and a jump and back on because it involves so much painting, decorating, starting school, kids starting school, summer vacation, all great things but easily were blogs in themselves I didn't have time to do. But why did I feel a pull to come back to blogging? Same reason as always. My own personal time to reflect, dwell, ponder, and wellll just vent and write. With school work now I am actually up to my eyeballs in work and writing so I thought no way I'd want to write more! But its different when you can't type as fast as your brain is thinking because its about your life. Being assigned a topic doesn't give you the same rush haha thats why its called school WORK.

Anywhoo where I am at: I am back to juggling a new schedule and trying to find my balance and happy place. I am in school. I am working part time and taking a few clients, my boys are in pre school and my daughter is in middle school with many activities after school including a competitive dance team. My husband and father are my back up glue that hold this whole schedule together. At first I had abandoned being really good with preparing and bring all my food for the first few weeks I was slightly overwhelmed but I quickly realized that grabbing stuff on the go unorganized is not only so bad for you my energy levels are crap when I don't eat balanced and well, but it adds up QUICKLY. What a waste of money. I quickly have gotten back into preparing my food, but I did drop a regimented cardio schedule... something had to give with the onset of new hours and that was it. This week though I have regimented slightly more now that I'm adapting better and that is where my new little boost came in.

Gonna take my own pressure off and keep my blogs short and sweet... if I don't get too wrapped up I may be more inclined to post more often and no pressure to fill in SOOOOO MUCH at once.
So the plan... back tomorrow for a journaling type of my day workout cardio food and activities :)

HAPPY FALL ALL!!!

HAPPY JUNE!

So we are in the new house, I am four weeks into my little challenge, and my daughter is rounding the end of her school year and the beginning of summer. Lot of new stuff going on as well. I am OFFICIALLY back do doing some part time personal training on the side. This has always, and will always be a passion of mine. I had done it for years and taken a slight break because with the scheduling, personal goals, and new twins it just didn't fit. Now it makes perfect sense again. My schedule is a little more flexible and a very close friend of mine who was the head trainer at Powerhouse who hired me there, then went onto open her own studio and recruited me there, has since closed her studio and is relocating. She has some of her clients who need someone to replace her and it just fits. If it were different timing (like my kids were older) I would have entertained more the idea of taking over the studio for her, but for now this option fits into my life. For those of you who know nothing about my training background here's a little of what I've done and what I prefer...

I have experience in one on one personal training, as well as group circuit training. I also have experience teaching group ex (more resistance type classes - like body pump than "cardio classes"), bootcamp style classes, and am looking to add SPIN certification to my list. I have taught in a gyms/wellness center, as well as some in home settings on my own. I have a naturally outgoing and enthusiastic personality and enjoy motivating and sharing my knowledge. On top of training knowledge, I also am experienced and comfortable with nutrition plans, calorie counts, and macro nutrient break downs. I am comfortable working with all different levels and needs... whether its a wife/mother, male/athlete, older client with limitations, or younger client with sports specific needs. I have covered everything from weight loss, to heart health being the focus, to lean muscle building. I also have worked at a gymnastics academy for three years both teaching and managing the facility, so am comfortable with childrens fitness and conditioning as well. I also was hired one year to teach "gym class" at my daughters pre school. As you can see for a period in time every where I went and everything I did revolved around fitness, it never ever felt like a "job" to me. And I'm excited to be getting back to that even if its not full time since I do have a small litter of children now lol

So that's that. Anyone interested in anything please message me for details, availability, rates, or just to chat goals. Over the next week I will start posting piece by piece my info on things I have written over the years that I go over with each and every new client. Its all saved on my main computer which being in the new house is not hooked up yet until my office is set so bare with me. People always say that should be top secret. That's how you make your money, not sharing too much. But I disagree, I truly want clients to LEARN. Eat, sleep, and breathe a healthy lifestyle or at the very least "healthier". I'm not here to hide anything from you. I am simply a motivator, making you accountable, and pushing and instructing you... I am no "GURU" or saint FITNESS. You have to learn and make it your own for it to truly work. So that's why I share so much... on my blog, in emails, on the phone etc. all for FREE, because that is not what you pay for... yes you pay for the knowledge, the tools, but most importantly you pay for the accountability, support, and direction. You can go out and buy a South Beach Diet book read it cover to cover, but what's it do for you if you don't do it? Same with exercise dvd or even gym memberships... if they collect dust on the shelf, what's it do for you?

As a trainer you will either love me or hate me, there's no in between. I don't need to yell, scream or belittle. But I do have to open your eyes to the truth, to the myths, and the excuses. I do have to hold you accountable and make you face yourself. It's more mental than physical, I say so often. So anyways, as you can see I could go on and on and on about this. I'm very passionate about it and I feel that it is what makes me different... I genuinely ENJOY seeing people do what they WANT TO, and if I can help, I'm tickled pink. See doesn't even sound like a "job"? But I also am not in it to be a billionaire and really only want clients who are READY to receive help. Who are ready to face themselves. Who are ready to change. It could be a little change, it could be a big change, but I feel success comes from word of mouth. I want to be happy with you and you happy with me, so we'll always make sure we're on the same page before starting a program.

I am looking for "walking billboards" to build clientele... so anyone serious and interested PLEASE email ASAP! What is a walking billboard? Well time to build my portfolio again and get the name back out in the community. So doing a very discounted 8 week program for a transformation type client program... before and afters, measurements, the whole nine, and discounted so you can achieve your goals inexpensively and spread the word... word of mouth is EVERYTHING, its how I've always gotten clients.

So back to me.... first house... well we're here, it's not organized or completely situated but it's getting there. We've started outside cleaning up the yard, powerwashing and staining the deck (well I bought the stain a week ago but the weathers not cooperating), hubby's rebuilding the front porch, and most importantly we've set up the GRILL!! Healthy grilled food outside all summer it doesn't get any better! And the BONUS... I DON"T HAVE TO COOK!!!

The challenge... moving week was BADDDDD okay not bad enough to warrant 5 Ds, but not good. I actually did really good at first, but truthfully Memorial day weekend I unraveled a little, I had some little extras that I truly KNEW better than doing. And of course I played with the scale genies head and my own... I closed my eyes crossed my fingers and I didn't gain... I thought WOOO I'm in the clear... yeah nothing works like that lol I should know better. So I got right back on track, BUSTED but with nutrition, and exercise... and surprise, surprise, damn scale wouldn't budge!! Scale Genies - ONE... ME - ZERO ... I shall not taunt them again lol. Now I knew going in that this 8 weeks was not going to be miraculous, but I also don't want it to be for nothing, so focus is BACK.

I had "scheduled cheat meals" but they're messing me up! When I contest diet I've only taken cheats far into the diet when told to and at that point your heads so in it, it's actually hard to cheat (mentally) so you cheat your one meal and then get back on. When I've done my own prep I've never even taken them, never felt like I needed them or wanted them. Doing this challenge my heads not 100% "contest mode" and my cheats have wavered badly. That needs to and has been rectified, there's no need to ruin a whole week! With that said I did lose another two pounds totaling 5 pounds since I started. Now that does not sound like much at all, it's really not... BUT with moving I'm using this as an outlet to not slip up too badly and losing is better than not. Also since Jan 1st I've already lost 19 lbs BEFORE starting this challenge lol yes I was indeed sloppy fluffy lol so it's not like I'm on the first 10 pounds that come off easy I'm actually close to the last 10 before I would switch to contest prep mode, so its not easily falling off here, and I'm doing it properly to try to ensure its fat and not muscle... when theses few pounds drop they do stick, versus that weight bounce as well. I also am down I think another inch and half total off my hips and waist but don't quote me on that because I can't find my original book with my measurements. I'll find it before the challenge is over its in one of my "miscellaneous boxes" lol

On lifting notes... I am feeling stronger again and that's great considering I don't have a lifting partner for spots and I am doing a considerable amount of cardio (for me) and my energy has not been the greatest, so considering, all in all I have been happy with workouts.

So now with four weeks down and four to go I am getting serious about the water situation, I am one who usually doesn't care about water weight until the very end. I just don't see the point of trying to fight to keep it off the entire time you're dieting unless you just want to for vanity's sake, well now, yes, I have hit vanity's sake - it is summer time!... so I will start my day with lemons in my water and end it with asparagus (natural diuretic).

Other changes I will make... I have been completely supplement and stimulant free.. these last four weeks I am adding a little fat burner, and fish oil pills... opting with ALR Venom because I know I tolerate it well and it's only one pill, twice a day... it doesn't give me the shakes or make me crash and for me that's more vital than almost anything else. I also am adding an hour of cardio total to the week making it 6 hours total AND at least 3 sessions MUST be AM cardio on an empty stomach. I will update after a week of these changes and go from there. I see in my future the next week I may start cycling in some lower carb days as right now I am still pretty moderate and consistent with my carbs.

So few little tips I have found and will share... Kellogs makes a protein fiber water... little flavor packets you mix with your water (I like pink lemonade) 5 g of protein and 5 g of fiber! Also if I'm in a pinch or just feel like a little "treat" I will treat with Boston Market for lunch 1/4 white chicken (no skin), red skin garlic dill potatoes, and green beans - 440 calories, 11g fat, 31g carbs, 55 g protein, 6 g fiber! Again, it's a treat. It's take out, so it's high sodium (water weight) and higher unhealthier fat than home cooked, but not a bad option. Its good to know your options and make an educated choice verses something on a whim that you may think is on the "healthy side". Protein drinks I swear by: Isopure lemon teas... anyone who knows how I am, I do not enjoy spending money frivolously, especially on unnecessary supplement, but the protein drinks are staples for me. They're easy, to me they taste good (I am very picky) and where else can I drink 20 g of protein by just popping a top for $1.66 a serving? Put on ice I feel like its a nice tea treat... honestly. Paired with a handful of almonds its a perfect between meal snack or "mini meal".

Next blog cause I have rambled far too long now... Some Meal samples and maybe a workout sample... Hope everyone has a great weekend!!