Start each day early, meditate and center yourself through prayer. Reduce stress by planning ahead and taking” ME” time. Identify your goals, and focus on them.

Don’t be persuaded by others.
Follow through…….

Training:

Plan each workout.
Work each body part for total body symmetry.
Select 1-2 body parts per day: Chest, Biceps, Quads, Hams, Glutes, Shoulders, Triceps, Adductor, Abduction, Mat Work, Abdominals, Stretching, Pilates.
Go for the burn, some sets use heavy weight, then burn it out with high reps.
Mix in Cardio or out door drills to spice thing up….
Grave diggers, sprints, steps, jump rope, lateral movements, Leap frogs, jumping jacks, Plyometrics, treadmill, stepper, or bike. Maintain your target heart rate.
Maintain, proper form and a moderate pace.

Do not over train, Rest, Recovery, and Nutrition are essential for maximum results.

Nutrition:

Keep it simple, eat carbs when you exert.
Never say never, think moderation.
Keep it lean: Grill, bake, broil… Chicken Turkey, Fish.
Think fruits instead of sweets.
Vegetables and salads are free! Go crazy!
Essential fatty acids (EFA) are essential, don’t eliminate, incorporate.

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Try this experiment for a week - or even just a day: Fix your plate as your normally would, but before you eat, take the time to determine how many servings of food you are taking in. You may be surprised to find out that you are ingesting 3-4x the recommended servings.

Most Americans don’t know what an actual serving looks like because we’re so used to receiving and eating such large portions. If you find that you’re “supersizing” at every meal, you should gradually reduce your serving sizes and chances are that you will be satisfied with less food.

There are many resources on the Internet to give you guidance on proper serving sizes, but here’s a simple guide to get you started:

Chopped Vegetables: 1/2 cup
Raw Leafy Vegetables (such as lettuce): 1 cup
Fresh Fruit: 1 medium piece, 1/2 cup chopped
Dried Fruit: 1/4 cup
Pasta, Rice, Cooked Cereal: 1/2 cup
Ready-to-Eat Cereal: 1 oz. (which varies from 1/2 cup to 1 1/4 cup - check label)
Meat, Poultry, Seafood: 3 oz. (cooked); About the size of a deck of cards
Dried Beans: 1/2 cup
Nuts: 1/3 cup
Cheese: 1 1/2 oz. (2 oz. if processed cheese)

Becoming more conscious of the quantity of food that you ingest at each meal will allow you stay within recommended daily calorie intake ranges and will help prevent the gradual weight gain that often occurs with age.

These tips were brought to you by Amber O’Neal, Certified Personal Trainer and Owner of Café Physique, a fitness and nutrition company specializing in studio and in-home personal training, yoga & pilates and nutrition counseling in Metro Atlanta. For more information, please visit www.CafePhysique.com.

Start by setting realistic goals, write them down, plan each day the night before, go to bed on time and get up early enough to do the things on your plan. Learn to cook, and always carry emergency food. If you work late plan to work out first thing in the morning, stay the course don’t blow your time with meaningless conversation, stay focused on your goals.

To break the cycle of rollercoaster dieting and live a healthier lifestyle, there are 3 key elements which work together. All three feed of each other, and any one missing element may interfere with your progress.

The Three Key elements are:

• Diet and Nutrition
• Aerobics or Cardiovascular Exercise
• Weight Lifting

Let’s analyze each separately.

Diet and Nutrition….

• As much as 70% of all disease has its origin in poor diet.
• Nearly two thirds of all deaths in the U.S are diet related.
• The six most common causes of death are all diet related.

They are:
• Heart Disease
• Cancer,
• Strokes and Hypertension
• Chronic lower respiratory disease
• Diabetes,
• Alzheimer’s Disease

African Americans: Higher Risk- Greater Need!

Health and disease statistics from the Centers for Disease Control and Preventative Office of Minority Health (CDC-OMH) not only substantiate all of the above but show that for the African American community, the reality is alarming and action is essential. Here are some more facts:

Compared to Caucasian population, African Americans have a:

• 40% higher risk of heart disease
• 30% higher risk of cancer
• 60% higher risk of diabetes

Scientist, and Doctors and health researchers across the America and around the World are pointing to one thing in your life where you do have the power to change your health destiny for the better; NUTRITION.

Data from the CDC and prevention from investigation of the six most common killers point to “Poor Diet” as the number one risk factor. And when it comes to diet, African Americans fare poorly. It’s a story of far too little of the right stuff and far too much of the wrong stuff. While the consumption of fruits and vegetables has been increasing steadily for the American population as a whole, a 10 year California Study shows it’s been declining for African Americans.

The four most common risk factors for health robbing disease are:

• Poor Diet
• Lack of Physical Exercise
• Smoking
• Over-weight & Obesity

According to the USDA’s Center for Nutrition Policy “Report Card on the Diet Quality of African Americans” foods such as whole grain, vegetables, fruits, and milk are the lowest for African Americans compared to the rest of the population, while meat and sodium containing foods are the highest.

High fat, calorie dense – nutrient poor foods are directly associated with lower blood levels of essential and health protecting nutrients and increased risk of disease.

According to USDA data, 69% of African Americans exceed the recommended intakes for fat, as increasing numbers rely on fast and convenience foods more frequently. The trend can be seen in African American Children as well.

How to fix the problem?

More Fruits, Vegetables and Whole Grains and Milk, and less high fat calorie dense- nutrient poor foods. Cook more… eat out less. Grill, bake or broil lean meat like chicken, turkey and fish.

Become knowledgeable of Whole Food Supplements (such as GNLD Multivitamins) you need them to prevent CHRONIC FATIGUE and to increase you energy.

Now Let’s Talk Exercise: The Goal: Live long, High Energy, Look Good!

First, find your motivation and write it down, repeat it every day and believe you can make a change. Now you’re ready to get fit!

Aerobic Exercise for Men and Women: Burns fat and gives you endurance.
• Select an Aerobic exercise that you like; walk, jog, run, stepper, box, Aerobic class…. indoors or outdoors, chances are you’ll do it often and longer.
• Try to sustain your Target Heart Rate for at least 20 minutes every day. (See www.carlafields.com PowerPoint presentation). Start out at a comfortable pace and gradually increase if you feel like it.
• Motivate yourself by adding music, and changing scenery.
• Try Morning, Afternoon and Evening workouts, be creative. Cleaning house, lawn and gardening, taking care of the kids burn calories too!
• Get a pedometer and track your steps, try for 10,000 steps per day.

Weight Lifting for Men And Women: Muscle, Sculpt, Tone.
Weight lifting helps supports our joints and maintains lean muscle as we age (see carlafields.com ppt). It also aids in burning fat, it’s the fountain of youth, keeping you tight and perky!

You can workout at home doing pushups, lunges, Sissy squats, leg lifts, abdominal crunches, etc. If you have dumbbells, you can work your chest, back, triceps, biceps, shoulder; a complete workout with just 2 dumbbells.

If you are at he gym and don’t know what to do, get a trainer until you can do it on your own. Don’t make excuses, make it happen, and get rid of things that hinder your progress.

Brought to you by: Carla Fields Fitness, www.carlafields.com

Dear Diary: Keeping a Food Journal

Being disciplined about what you eat is one of the keys to looking and feeling your best, and keeping a food diary can help you develop a more realistic view of how much (or how little) you are eating. It will also allow you to identify triggers that typically cause overeating (i.e. Late-afternoon Munchies, Primetime Pigouts, etc.).

Comments:

Dr. Lissa:

Blah, Blah, Blah, I cannot stand to read any more or revisit this painful issue. When I hear discipline about one more thing I have to do my inside contract, my stomach churns and my mind starts to fill with other duties of the average American woman. Does this sound like you? As mundane as the below information may be I encourage everyone to start slow and at least one day a week keep a honest and detailed log about what you ate that day. It can be shocking! I keep a handy calorie book in my night time work bind to review my calorie indiscretions. Currently, the book I use is the Calorie King. My demanding schedule and good eating habits have definitely been affected by my fast food pit stops. These pit stops usually occur when I am coming home late, in a rush to a meeting or picking up hungry kids. Knowledge is power and I dare you to honestly exam what you eat. As a challenge to any previous client or patient of mine email me a copy of your honest food dairy log for a day and my staff will analyze your diet. I would also like you to guess your calorie intake for that day! I will publish the analysis and encourage dialog from bloggers. Bon Appetite!!!

Keeping a food diary can be as simple or as complex as you want to make it. If you don’t have access to a computer during the day, the first step is creating a form like this Food Journal Diary that allows you to consistently track your intake – even when you’re away from the computer.

(1) GOOD: Enter info into a free online program like FitDay™& get a readout of the nutritional value of your meals. Great resource since it’s free, but the food entry process is time consuming on this site, and the reports are just OK.

(2) BETTER: Enter info into a paid online program like My Food Diary™. For only $9 per month, you get professional-looking charts & reports and the ability to see what you would weigh in 3 months if every day were like today. How cool is that?

(3) BEST: Share your diary with a Registered Dietician (RD). Online tools are inexpensive and handy, but ‘you get what you pay for, and nothing beats individualized evaluations from someone who is specifically trained in the area of nutrition.

Helpful Hints:

1. Don’t change your eating habits while you’re keeping your food diary.
2. Tell the truth. There’s nothing to be gained by trying to look good in the diary.
3. Record what you eat on all days for at least 1 week – longer if possible.
4. Write down everything that you eat AND drink. Even small things like a handful of popcorn, a piece of candy, or a glass of juice can add up over time.
5. Keep your food diary with you so that you don’t have to rely on your memory at the end of the day.
6. Be very specific about what you ate. Include all condiments (cheese, mayo, salad dressing, etc.).
7. Get familiar with serving sizes so that you can accurately determine how much you actually ate. For example, if you look on the package, you will see that 1 Otis Spunkmeyer muffin is actually 2 servings. When is the last time you only had ½ a muffin?

These tips were brought to you by Amber O’Neal, Certified Personal Trainer and Owner of Café Physique, a fitness and nutrition company specializing in studio and in-home personal training, yoga & pilates and nutrition counseling in Metro Atlanta. For more information, please visit www.CafePhysique.com.

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