The Secret to Quitting Smoking

When it comes to changing behavior while meeting with a personal trainer in Denver, nothing seems to be tougher than quitting smoking.  John, one of my long-time personal training clients and greatest friends-loved smoking.  For him, it was relief in an industry of drinking and constant movement.  Welcome to the life of a bartender and bar owner.  

Early in his career, John was surrounded by cigarettes every night.   The smell and sight were a satisfying sensory cloud to cool the angst spirit (sounds like a love story). 

Let’s break down the reality of cigarette smoking though: it yellows your teeth and fingers, makes your hair smell like an ashtray, and annoys non-smokers who hate smoke or who are simply sick of waiting for their friends to finish a cigarette.  You would think that this is enough to deter people from smoking and make them stop.  It doesn’t.

I can see why.  James Dean still looks pretty cool smoking in the 3 movies he starred in.  And we may have a secret affinity towards fire and smoke (I did stare at fire for over three hours while meditating in Guatemala after all).

What’s interesting is that many people in personal training programs are still locked in the habit despite ambitious health goals.  Nearly 20% of my personal training clients smoke, many of whom don’t realize I know (I heard that you were smoking in the parking lot before our session…shame on you...I kid...shame on you...I kid…).  Meanwhile many confess like I’m the priest of health. 

Curiously, though, even with the renewed focus on health, they never kick the habit.  They’ll do everything in their power to give up everything else except for the one thing they need to.  I’ve seen one month, six month, and two year attempts and the eventual return to the one thing they want the most.

Ironically, though, cigarettes increase your blood pressure, decrease your lung capacity, and make you feel more stressed (especially as you seek another smoke).  Nothing satisfying there.  It’s a constant unfulfillment and an oxymoron.

John wanted to quit for his health, which is a common reason (not the ridiculously rising costs).  When we began training eight years ago, he tried to quit but to no avail.  Four scores and 700 cigarette packs later, he changed his mind (literally).  This time he believed that change was feasible.

It took confidence and constant reminders (self-talk) to overcome the want (the perceived need).  With medication and a concentration on being mindful, John revealed the key to change: “I wanted to quit.”

And he believed he could do it.  Even though it was tough, he kept telling himself that same message.

Have no doubt: Belief is the seed for change.  What you say to yourself repeatedly will be one of the keys while you personal train.

New Control on Ozone Emissions Can Help Your Health

Being healthy is more than being mindful of the food we eat - it's considering the air we breath as well.  

And the president is about to release new environmental regulation to curb emissions of ozone.  A giant step to improve the health of your environment.

For over 20 years, pollution and "global warming/climate change" have been at the forefront of many campaign issues.  Whether or not you believe in global warming, plenty of studies have shown the harmful (and sometimes fatal effects) of reckless pollution habits of individuals and businesses.  While people have suffered through heart disease and asthma because of harmful chemicals in our air, some have even developed cancer (especially near power plants).

Yes, this will be a great cost to businesses to change their standards to meet the EPA rules, but you and your family's life may face the greater health consequences without this change.   

When considering a life change with your personal trainer in Chicago, think about more than fitness and nutrition.  Your environment plays just as an important role in your personal training experience (especially in a city like Chicago).  Read the NY Times recent article Obama to Introduce Sweeping New Controls on Ozone Emissions to learn more about this and continue to support additional environmental protection efforts.

The Thanksgiving Weight Loss Killers

There's nothing more important than a consistent dietary routine when it comes to weight loss.  If you keep your routine, the little hiccups in life (ie celebrations, baseball games, etc) won't hit you as hard.  

What about a Thanksgiving hiccup though?  Unfortunately, Thanksgiving usually encompasses everything that we shouldn't be doing for weight loss (especially in Chicago).  Most people over 3000 calories on this day (more 1000 calories than they should).

I can be like most Chicago personal trainers and tell you all the vegetables recipes you can make to protect yourself.

Let's be honest though-Thanksgiving is based on more traditional dishes than any other holiday.  So you're probably not going to change much.

This is my quick guide to at least help you keep the calories, carbs, and unneeded fat in check:

-Homemade Mashed Potatoes:  split the milk in half and use all natural chicken broth.

-Roasted Vegetables:  roast the vegetables with a quarter of the usual olive oil and use balsamic vinegar instead. 

-Turkey:  Dark meat has more calories and fat.  Stick to the white meat without gravy. 

Exercise May Not Help You Lose Weight

Now, why would a Chicago personal trainer headline an article like this?  Because it's true....or can be for many body types.  As my personal training clients know, I tell everyone during our orientation that they don't need personal trainers to lose weight.  They will achieve that by changing their dietary habits.  My purpose as a personal trainer (especially in Chicago) is to provide accountability and improve your cardio and strength endurance while sculpting your new body.  While weight loss may sometimes be a result of fitness, it shouldn't the leading attempt to do so.  Read the NY Times article Exercising But Gaining Weight for a related perspective.

Charting Your Weight Loss Success

Knowing what you need to do to lose weight with a Chicago personal trainer is only part of the answer.  Tracking your progress is the other.

Below is a real example of weight loss accountability.  This personal training client, Tim, has lost nearly 8 lbs between 10/07/14 and 11/07/14.  Although this is right on pace, he was curious why he didn't lose more.  Take a look and see what trend you find.

Losing weight with a personal trainer in Chicago....and Excel!

Based on the data, my personal training client showed inconsistency in his numbers over the weekends (which Tim has noted as eating things he normally doesn't choose during the week).  Overall, though, Tim is on the right track and has been more consistent with his weight loss trend with this new weekend awareness.  

Tim's reasons for his recent weight loss success:

"Besides eating a vegetarian diet [this doesn't mean pasta time, folks] and cutting out alcohol, consistency and only focusing on what I want to put in my body (instead of what I don't want) are the reasons for my success"

Now it's your turn.

Weight Loss Recipes: 15 Minute Mahi Tacos

Looking for the weight loss recipe your Chicago personal trainer will be proud of?  Check out this easy 15 minute fish taco recipe to liven up your weight loss lunches and dinners!

****Saute Trader Joe's frozen Mahi with 1 tbsp of olive oil until you reach the temperature of 175 on low heat.  Season with salt and pepper.  Meanwhile, finely chop 1 cup of spinach, heat 1/2 cup of vegetarian refried beans, and warm 2 El Milagro corn tortillas.  

Once everything is heated, create your taco and top it with your favorite salsa or hot sauce!

Weight Loss recipe your Chicago personal trainer won't yell at you for.

10 Healthy Food Items for Weight Loss

I'll have to admit something.  Before I opened the link to the MSN headline "10 Healthy Food Choices That Will Change Your Life", I unfairly pulled out the gloves and was ready to fight.  I automatically assumed that this sensational claim was just another marketing ploy to sell mehealthy twinkies (this does not exist by the way).

I was wrong.

Although the headline exaggerates just a tad, the list is respectable.  Hopefully it will change your life!  If not, though, maybe it can help you with your weight loss while you meet with a personal trainer in Chicago.  From seaweed snacks to maca powder, the author gives you plenty to chew on.  Each of these items are simple, cheap additions to your grocery list.  Read the full list and redesign your weight loss meals today!

Choose Your Goals to Lose Weight

In an effort to increase accountability while losing weight with a Chicago Personal Trainer, you should choose 3 specific goals each month.  Always keep last month's goals in mind.  Did you reach your goals?  Why or why not?  What would you have done differently?  Were the goals realistic?

Take two minutes to record these weight loss goals-it will guide your programs with a personal trainer in Chicago and behaviors for the next 4 weeks.  The more specific, the better.  The greater focus for you, the more likely you'll reach your larger goals. 

*  Weight Loss Dietary Goal:

IE:  1 soda per week, 4 glasses of wine per week, 1 cheat meal per week, 50% veggies with every meal

*  Personal Fitness Goal:  

IE:  4 days of exercise, walk 12,000 steps per day, perform a perfect lunge, perform a pullup

*  Life Goal:

IE:  Don't work over the weekend, Take a breath whenever I'm stressed, Spend more time with my spouse

Need a reminder of what you need to do?  Download the app S-Routine on your phone.  Within the app, you can set up alerts with positive messages that will keep you on task. It's time to reinforce a new you! 

Your 1 Month Weight Loss Plan

The most common misconception about achieving your best physical health is the primary importance of fitness. While fitness plays a pivotal role in your strength, flexibility, muscular endurance, and cardio endurance, it still relies heavily on your nutrition. Without the proper nutrition for your body type, you will not have the energy or building blocks to sculpt the healthy body you want. Any nutritional deficit or inflammation will affect your ability to get in shape, live to 100, or reduce injury.

If you’re interested in weight loss or general physical health, read Dr. Fuhrman’s book Eat to Live. It helps you understand your body and its needs. In the meantime, follow the simple dietary plan below as a first step in this process. It is loosely based on his suggestions.

Simple Plate Ratio

Most clients lose weight within the caloric range of 1200-1500 calories (you must determine the healthiest amount for you). Limit your calorie intake to 400 calories per meal. Break down the contents of your plate for every meal into the following percentages:

· 25-40% Protein (lean meat, fish, seafood, soy, eggs, plants, etc.)

· 45-55% Vegetables (any)

· 25% Fiber (beans, legumes, fruit, plants, etc.)

Add to Your Diet

Choose the most nutritionally dense foods for every meal using the Simple Plate Ratio as your guide. Foods in the whole form will provide the necessary macronutrients for proper absorption and digestion.

· If you want fiber, substitute grains with beans or dark leafy greens.

· If you want calcium or vitamin d, substitute dairy with dark leafy greens.

· If you want antioxidants, substitute red wine with grapes.

· If you want protein, substitute a protein supplement shake with lean meat, eggs, fish, or soy.

Subtract from Your Diet (Subtraction List)

Our bodies are equipped to handle quite a bit. Like the rest of nature, the human body has boundaries as well. The following items have been scientifically proven to cause weight gain, inflammation, and more. Determine your sensitivity to each of the items.

· Grains including whole grains or all-bran products (breads, crackers, rice, cereals, etc.)

· Processed foods (products with additives and preservatives; genetically modified foods; or anything else not in its whole natural form)

· Dairy (butter, animal milk, and cheese)

· Alcohol, refined sugar, and artificial sweetners

· Animal protein with high levels of saturated fat (most red meat, pork, wild game, etc.)

Integrating Change

Record your consumption everyday and study your body's response to your diet. Develop boundaries based on your physical symptoms and weight loss results. You might employ a moderate version of the recommendations:

· Don't exceed 2 portions of any items per week on the Subtraction List

· Avoid domino foods (foods you can’t limit to one-i.e. chips, nuts, etc.)

· If you drink alcohol, it must not push you over the set caloric amount for the day

Your weight loss will depend on your adherence to the guidelines above. There is no doubt that you will lose weight if you:

· Track your food intake

· Follow the recommended calorie amounts

· Moderately integrate the subtraction list

· Create a new routine based on these recommendations

As you determine your sensitivity to the Subtraction List, you may incorporate more flexibility your eating habits. Please note that the further you stray from this plan the less weight you will lose. It is based on 10 years of research (individual studies, government doctrine, Dr. Fuhrman, and more) and client success across all genders, ages, and activity levels. Push through Month 1 and you can redefine your new boundaries in Month 2!

Disclaimer:

Please consult your doctor before starting any nutritional plan or following any dietary advice....and never listen to a personal trainer in Chicago who recommends supplements.

End Your Lower Back Pain Today!

Want to finally get rid of lower back pain? Your number one goal is to reduce inflammation. Take ibuprofen (if your doctor permits) and add ice to the area for 10 minutes on and 10 minutes off for a few cycles. No heat....ever!  Don't add fire to fire!  

You'll want to reduce the compression on the spine, too. Sitting and lifting will cause this. Whenever possible take the load off the spine and lie on your back with your knees bent on the floor (a couch may tilt the hips). Place pillows under your knees for support. Do the same while you sleep and limit the sleep on your sides.

I also encourage you to take 5 deep breathes (Breathe all the way in....all the way out) and perform a hip thrust (Stop before the point of discomfort and squeeze your glutes) and a quad squeeze (Think cat pose but with a neutral spine while drawing in your belly button for 30 seconds. Activate your abs and squeeze your glutes lightly).

Exercise:

ONLY walk or use the elliptical at Level 1 while you recover.  No strength exercise until the pain is gone.

If you feel your back at any point, stop.  You'll always want to stop this movement JUST before the point of weakness (ie a big hammie stretch or pull on the back).

*Always consult with your doctor before performing any exercises.

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DENVER PERSONAL TRAINING STUDIO

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), Highlands (80202, 80211, 80212), and Capitol Hill (80203, 80218). Michael also offers experiences with a personal trainer in Cheesman Park (80218, 80206), Jefferson Park (80211), and Sloan's Lake (80204, 80212).

More Surpising Reasons Why You're Gaining Weight

As a personal trainer in Chicago, I'm constantly looking for new ways to repackage the key components to weight loss (after all, we have different learning styles).  Recently, MSN effectively gave its readers a wakeup call with their article 11 Surprising Reasons You're Gaining Weight.  From drinks to sleep deprivation, they breakdown the major obstacles that are obstructing your goals with your Chicago personal trainer.  Take a read and see what's affecting your weight loss.

Please note that I agree with all of the weight gain factors in this article but should add the following notes:

-The title "Too Much Healthy Food" is deceiving.  Fully read the paragraph underneath this heading to understand what the author meant.

-"Weight Training":  Just as the article mentions, muscle weighs more than fat (which can hypothetically lead to weight gain).  Please keep in mind that this WILL NOT HAPPEN for most people (or the difference is slight).  Unless you're a bodybuilder, DO NOT expect to gain weight from strength training.

-"Undereating":  It's amazing that you can actually gain weight from undereating...but it's true.  If you create a deficit in the body, it will respond and do whatever it can to protect itself.  With this being said, there isn't a magic calorie number that works for everyone while they're losing weight.  It's important that you test your diet and find the caloric number that fits your metabolism.

Keep the article and my weight gain notes in mind and you'll achieve weight loss success during your personal training experience!

This New Food Scoring System Will Change the Way You Eat

Struggling to choose the healthiest foods while you personal train in Chicago?  Who can blame you?  Every package in the supermarket seems to make one ridiculous health claim after another.  Who can you trust during this period of weight loss?  

The Environmental Working Group has made it easier for you.  Recently featured in the NY Times Food Scores, a New Web Service, Ranks Grocery Items on Ingredients and Nutrition article, the group is shaking the ground on what's healthy and not.  

In a database of over 80,000 foods, they give you a single score (between 1 and 10) based on the nutrition, ingredients, and processing of the item.  This is perfect for the organic foodie or the weight loss novice looking to find the most nutritionally dense foods without pesticides, additives, and more!   

Check your grocery list on their site and see if you're helping or hurting your weight loss while meeting with a Chicago personal trainer.

Thoughts about Weight Loss from a Chicago Personal Trainer

My Chicago personal training clients always ask me about the secret to weight loss.  The funny thing is that the secret truly lies in their hands: It's what they reach for.  

No matter what any personal trainer in Chicago tells you fitness isn't the key to weight loss (and this is coming from a personal trainer).  Unlike NBC's Biggest Loser, it isn't realistic to schedule 3 hours of fitness a day.  Fitness will certainly help you burn SOME calories, it will not burn enough to counter your current caloric intake.  This doesn't even take into account the substance you eat which could be causing inflammation and affecting your metabolism.

There's no doubt about it.  The hand that feeds you determines whether or not you lose weight.

Are We Vulnerable to Fructose?

While losing weight, a vegetable based diet will certainly keep you closer to a path of weight loss.  What happens if you steer away from this path?  How likely are you to gain the weight back?

Research is showing that it may be more than the number of times you meet with your personal trainer in Chicago.  In the NY times article Vulnerability to Fructose Varies, Health Study Finds, people may have varying levels of vulnerability to fructose - a leading factor in weight gain and illnesses related to obesity.  A Harvard study has found a hormone that rises sharply and consistently based on fructose consumption.  This is not only important to consider for your weight loss goals, but also for any dietary goals while meeting with a Chicago personal trainer.

Can you avoid the Ebola virus while traveling?

With new cases popping up in the news, frequent travelers are worried about contracting Ebola.  My personal training clients in Chicago fly all over the world and are starting to worry as well.  As their Chicago personal trainer, I try to prepare their bodies for anything.  Although peak fitness is our goal, is it enough to prevent Ebola?  Check out this recent NY Times article and learn the facts about contracting the Ebola virus.  It may calm you and my personal training clients in Chicago.

Surprising Road Blocks to Your Weight Loss

There are always obvious ways of gaining weight while personal training in Chicago:  Eating 2000 calorie hearty stews because it's -70 degrees outside, celebrating every life event with food and alcohol, etc.  

Unfortunately, there may be more subtle influences on your weight gaining behavior as well.  Check out the recent Men's Health Magazine article on weight loss for surprising influences in your life that may be contributing to your weight gain.

Simplifying Your Life for Weight Loss

After a 10 night trip in Europe, I'm ready to start normal life of personal training in Chicago again!  On my first day back, though, I realize that my routine isn't as stress free as I thought.  This realization isn't a surprise.  Usually the greatest benefit of my extended holidays is my return from my mental break.  

As I step back into my normal life, I notice my tendencies to be overly aggressive while driving and the pressures I place on myself to squeeze days of work into a few hours.  You can only imagine the stress this contributes to my daily life and the bad habits that occur as a result.  I, no different from anyone else, also fall whim to poor food choices or less healthy behaviors.  

While my body type won't allow me to gain major weight, this lifestyle can lead to other health problems including high blood pressure and diabetes.  There's no way around this-everyone must pay attention to their unhealthy tendencies.  In order to do this, though, you may have to pull yourself from your reality for a mental awakening.  Once you return, you may realize the need to simplify your life.  This may help you with your weight loss goals while meeting with a Chicago personal trainer.

Personal Fitness and Weight Loss on Your Rome Vacation

Anyone traveling to Italy realizes the culinary spirit from the moment they step off the plane.  From pizza to veal chops, you're constantly enticed with arguably the world's best cuisine.

How do you indulge in your European vacation while heeding the sound weight loss advice of your Denver personal trainer?  This is an example of balance and choice-especially while keeping your weight loss plan intact.

First, and most important, you must decide on your approach to the table.  Every Italian table starts with a fresh bread basket.  This is incredibly hard to resist and will leave you salivating while watching your neighbor's table if you resist.  If you can't shove away this carb delight, take 1 piece of bread and send back the rest (just because you're charged for it doesn't mean you have to eat it all).

Also, split everything.   I fully realize that part of the Italian experience is an "eating" one.  Instead of eating several solo courses as Italians do, split a non-dairy pasta and then choose a fish entree with veggies.  You'll still taste several dishes without over-stuffing yourself.  

Finally, split your dessert as well.  While you might steal a taste of Italy's infamous gelato, stick to the fruit-based sorbet.  You'll save yourself the calories and the fat by kicking aside the diary and still indulge in a flavor-punch, frozen indulgence.

Second, with a sound approach to the Italian table, your activity will certainly outweigh the calories you eat (pun intended).  As with every European vacation, I became an urban hiker from day 1.  On each day, I choose 2 neighborhoods that I explore.  While on my 10-hour walking journey, I arm myself with a couple of Larabars and bottled water in a small backpack and avoid public transportation unless absolutely necessary.

During this time, I plan at least 1 tourist site that involves stairs or hills.   You may want to add the top of St. Peter's Basilica (over 500 steps!) or the stairs and climbs of the Roman Forum to your itinerary.

You can also sign up for a 4-hour bike tour too.  Considering that you're mostly on side streets, traffic safety isn't a problem.  This is a great way to burn calories for your personal trainer and see the most of the city (including Rome's off-the-beaten paths).

While a vacation should be an opportunity to treat yourself, there are still plenty of ways to achieve weight loss and still please your personal trainer.  The tips above will help you with a guilt free trip!

Weight Loss Fitness in France

How do you meet your weight loss goals while you travel in France?  The easiest answer is walk everywhere.  In the City of Love, you'll want to.  

Every corner offers a little piece of Parisian culture.  Become an urban hiker for weight loss...your personal trainer in Chicago will be proud!  

Start your walk near the Opera district.   Once you reach the Champ Elysseus, walk the strip of designer shops and calorie burn as you check out high fashion and the Arc de Triumph.  

Head back south to the Eiffel Tower.  Don't wait in line though!   Bypass everyone as you walk up over 300 stairs to the second floor to catch your elevator.  

Finish your French burn by jumping on the Blue Bike Tour.  This 4 hour bike tour starts in the Latin Quarter-France's academic neighborhood.  The uneven streets and small hills will give you a weight loss burn your Chicago personal trainer will be grateful for.  

As you travel from the left to the right banks of the Seine River, your views and shoes will be overwhelmed with new French energy and history.  If you remember, bring a lock to attach to the famous lock bridge with your sweetheart.

Vacation doesn't mean an absence from weight loss.  The active lifestyle can be created with the right planning.  

Personal training outside of Notre Dame?  Just a bike ride today.

Check out French street art while you lose weight!

Plenty of fresh water fountains on your ride with your French "personal trainer".

The Bitter Face of Supplements

Do you find yourself bouncing from one supplement to another?  How do you know what works best while you meet with your Chicago?  Sadly enough, you don't and probably won't find out unless you perform blood tests for an extended period of time.  

Nevertheless, despite not knowing the real total effects of supplements on your body or anyone else's, personal trainers in Chicago still blindly recommend weight loss supplements for short term results and/or financial gain.  

There's no avoiding this fact:  Most supplements aren't FDA approved or have gone though non-privatized funded projects.  Should you lay your body in the hands of a miracle pill that hasn't been tested?  Do you need to take this risk when you haven't scientifically tested you're true physical need?  

It can be good to push your boundaries during a personal training experience.  This doesn't mean jumping off a cliff without looking when choosing the right nutritional path.  Reconsider taking supplements.