Archive | Weight Loss

Diet Decision

The Top 5 Reasons You Aren’t Losing Weight Faster

Not a day goes by that I am not asked this question by a friend, an acquaintance or a client (and I even sometimes ask myself this question in my own head!) Why can’t I lose weight faster? We see ads, infomercials and testimonials that claim to have the secret to losing 15-30 pounds quick and easy. Whether it’s Medi-fast, Nutrisystem and Marie Osmond, the Hollywood diet, or some silly cleanse, they all purport to “melt fat without deprivation or exercise”. It’s easy to get lulled in to their BS. But, it’s just that. BS. There is no such thing as quick and easy weight loss ( ie fat loss). There may be quick ways, but they ain’t easy. There […]

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shippalloffpress11

Avoiding Weight Gain On Vacation- It Is Possible!

For some inexplicable reason, maybe a weird bit of good karma, or maybe God’s intervention, I went on vacation this summer and did not gain weight. Yes, I ate pasta and bread, drank wine ( I ate salads every day too!) and had dessert and still did not gain weight. I don’t really know why. I am speculating that I actually had a higher activity level than I believed I could get while on a 380 foot tall ship, so this may have helped keep my energy expenditure up a bit. But I also think that eating freshly made food, no fast food, no processed food and small portions played a role too. Or was it that I was less […]

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Food Supplement

To Supplement or Not to Supplement…… That is the Question

There is a massive amount of confusion around supplements and whether they are even necessary or effective. The confusion is not just with fitness enthusiasts. Doctors and medical professionals are confused as well. Research studies affirming or denying the usefulness of supplements vary week to week, and the consensus is still mixed. It’s no wonder we are confused. I take supplements myself and have done so for years, partly from my own research about their effectiveness and partly based on medical advice from a functional medicine physician. One important caveat when considering taking supplements; it is essential to individualize your supplementation. Just because your friend takes a particular supplement, or Dr. Oz recommends one, does not mean it is good […]

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Side view of an annoyed young woman with weight scale over white

Is The Scale Your Friend Or Foe?

I admit, I have spent a good part of the last 35 years wishing I weighed less. It didn’t matter whether people told me I looked fine, that I was “all muscle”, that I wore my weight well, it wasn’t enough. I always wanted to weigh 5-10 pounds less. Despite the fact that I was an avid runner in my 20’s, taught 7-9 aerobics classes a week in my 30’s and 40’s, and began heavy weight training in my 50’s, I still thought I needed to lose more body fat. Luckily, I have good self-esteem, eat well and love to exercise, so my dream of weighing less never pushed me towards many of the unhealthy behaviors others engaged in. And, […]

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Diet Decision

You Can’t Fool Mother Nature And Neither Can Your Starvation Diet.

I’m a biology geek. I especially like human physiology. When I think of the intricacy and infinite complexity of how the human body works in perfect unison, it blows my mind. I’ll spare you the really geeky stuff, but let’s talk a bit about physiology in relationship to exercise and weight loss, things that matter to all of us. There are so many cool and amazing things about our bodies that we never think of, but that play a big role in our understanding, or not….. of the science of fitness, weight loss and nutrition. The epidemic of quick weight loss schemes is a perfect example of how we have ignored human physiology and evolutionary adaptation. 80-90% of quick weight […]

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Side view of an annoyed young woman with weight scale over white

Why Do You Exercise?

Before you come up with the “easy” answer, think more about it. It’s important, because why you exercise may have more to do with your success than what you do for exercise. Be truthful with yourself when asking this question. Do you exercise only to lose weight and body fat? To transform your body? To look like the fitness models on the weight loss infomercials? Any other reasons? For those of you who don’t exercise enough, still consider the question. Is the answer the same as the answers above? I’m curious. I’m curious because, after training clients for over 15 years, and working in the health and fitness field for 29 years, I’ve seen a very consistent and common pattern. […]

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There's always something new to learn!

10 Fitness and Nutrition Facts To Know And Tell

Here’s some quick fun facts to consider: Proper exercise reduces chronic back pain as well as all other forms of treatment. More importantly, unlike pills or creams, proper exercise prevents further reoccurences of back pain. Eating foods with high cholesterol does not cause high cholesterol. This fact will now be considered as part of the ADA’s dietary recommendations. Mainstream nutritionists and their governing bodies have finally caught up with the rest of the nutrition research world. 4 out of 5 herbal supplements purchased at big box stores and pharmacies contained NONE of the herbs they claimed to contain. I wonder about the rest of the supplements and vitamins? Daily positive self-affirmations increase neural activity in the brain, releasing “feel good” […]

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Aha Moment

5 Nutrition “Aha” Moments

Weeks ago, I tweeted “Don’t let the arrggghh’s outweigh the aha’s”- and I’ve been thinking about “aha moments” ever since. “Aha” moments are not the same as “Eureka” moments. “Eureka” is about a new discovery, the solution to a problem, an amazing surprise. I define “aha” moments as those moments of self- awareness or self- realization when a mundane occurrence or thought suddenly has new meaning or new significance. I seem to get these more and more often, maybe because I am continuing to work on my own awareness and ability to be present, or maybe because I am always open to learning something new, even if it is painfully about myself! My “Aha” moments may seem silly, coming from […]

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breaking bad habits

Breaking Bad Habits

Ahhhh. New Years…. I can feel the excitement beginning! New goals! New habits! A New You! If it were only that easy. We wake up on New Year’s Day overfed and hung-over, and vow to change. We make resolutions and promises under duress, and then think they will stick around all year. Not smart, not thoughtful. I’m trying to change that for myself. I’d like to help you change that repeated error as well. To that end, I’ve been thinking a lot about bad habits. Why do we adopt them in the first place? How can we change them? Can they be changed permanently? This is truly the heart of making behavioral changes for the good, and an issue we […]

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Seatedmeditation

Set Your Intentions Before You Set Your Thanksgiving Table

And so it begins. The eating season. Even though every year I come to this point of the season promising myself I won’t gain weight this time, I still end up gaining weight! It’s worrisome, because this kind of weight gain seems small and innocuous enough, but, in reality, research has shown that it’s this same weight that we keep on for the whole next year…only to add 2 or 3 more pounds next holiday season! Holiday weight gain is not nearly as innocent as we want to think it is.  Think about gaining 2 or 3 pounds every holiday season for a decade, added to other weight gain from aging or lack of exercise, and we can easily find […]

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