After Holiday Weight Gain Blues

22 01 2019

Travel and Food Go Together – Pacing oneself is the challenge.

Last updated 22 Jan 19, by Marc Woodard

Another year has gone by with all the Holiday decor and cheer with it. I understand some of you had a tough time with the food choices and amount that you consumed; and last year’s weight loss resolution didn’t work out so well.

With that being said, should I dare say some of you are not only bummed out after you stepped on the scale, you have the weight gain blues.

There are many reasons weight gain occurs. I would never tell you I know exactly what you are going through. However I do know, out-of-control weight gain is often attached to an emotional lifestyle change. And those changes often trigger over consumption of food and drink – especially during and after the Holiday season, or vacations. And this can lead to acute-to-chronic depression for many.

There is also an illness-disease relationship associated with unhealthy body weight – especially once we become obese. At this point the mind-body becomes susceptible to greater health risk. For example, diabetes, high blood pressure, cholesterol, IBS (Irritable Bowel Syndrome), congenital heart disease, fibromyalgia-phantom pain, etc. A daily habit of over eating may also increase other bad habits, i.e., smoking, drinking, illicit drug or unnecessary pharmaceutical use.

In general, stressful life events cannot be avoided. But can be stress-minimized through understanding the environmental triggers causing them. Regardless of season, or any day for that matter… you must learn how to target and identify the physical, mental and/or social triggers causing the emotional stress keeping you overweight and unfit and do something about it.

Unfortunately for some – the over weight condition may be the result of a genetic or metabolic factor, Which may have less to do with lifestyle habits and behavior – but more to do with an inefficient calorie burning furnace. Any long-term weight gain that threatens health should seek medical attention immediately from a physician.

Recreational Activity Does a Body Good.

Below I’ve listed a few behavioral habit forming relationships that can be changed before and after any holiday season or vacation to help reduce body fat weight gain and achieve the weight loss goal.

8 Lifestyle Changes You can Make to Achieve Your New Years Resolution Weight Loss Goal.

  1. Holiday Cheer Weight Gain – What can I say about Holiday Cheer that I haven’t mentioned in my previous writings.  Have a Holiday battle meal plan before you set down at the table.  Read the following article, “10 Step Basic Weight Loss Tips.”
  2.  Last Year’s Resolution to Lose Weight Failed – You know why you failed your weight loss program from previous years. You did not resolve, or change your eating, drinking, or exercise habits. To do so is still too painful for whatever the reason. Until you resolve and/or get serious about your weight loss goal, or seek professional help, regardless of who provides you weight loss tips, services or program… you’ll likely continue to struggle with body weight.
  3.  Pain factor – All pain is directly related to illness, disease and/or injury. And with pain comes more sedentary habits. It is for this reason, it is more important than ever you work with your primary physician and pain management specialists to find treatment and activity that’s right for you. If you have mental and physical pain that’s not been diagnosed – seek advisement and referrals from your primary care physician.
  4.  Stressful life events cause excess calorie consumption– For many the habit of eating more calories than needed may come from everyday stresses caused by work or home environment, or bad relationship with spouse, friend or family member. Or the stress could be caused by some other non-diagnosed physical and mental pain from childhood. Stress events can culminate and increase a depression mood that causes one to eat more in an attempt to feel better. Once you target the cause of your stress induced bad habit and/or behavior and remove it… it’s more likely you’ll succeed in a safe weight program over a set period of time.
  5.  Carry the party into New Year – Some carry the end of year festivities into the new year. This behavior can last for months, or the entire year. This continued habit will not help you lose weight or remove the depression umbrella. “First and foremost, you must understand this is occurring and must break this unhealthy habit.” As one ages and the habit continues – health risk increases.
  6.  Fast foods after the Holiday’s. Too many Americans consume fast foods especially during the Holidays. Here lies a crux for much of the American obesity problem. During this time of year there is a huge spike in fast foods and alcohol sales. Yes, business booms almost in every sector of the economy. Fast foods are convenient, chemically addictive and bad for health in the long run. I know you’re thinking, what if I just give up the fast food places and eat out at restaurants? While this is a better concept, you don’t know how much of those meals are processed with unhealthy garbage causing your weight gain. Also when you eat out – most tend to eat more. Instead develop a healthy whole foods shopping habit and limit yourself to 1 fast food meal a week. I highly recommend you read, “Restaurant and Grocery Foods Healthy?
  7.  Love of Baking – I know, some of you carry your new found baking habits into the new year. Although there is nothing wrong with cooking your own food, the pitfall is when you love everything you bake just a little too much. I know the kids love your home made cookies, cakes and pies. Remember moderation with deserts. Too much sugar, fat and salt is not good for anyone, even children with fast metabolisms. If you’re having a tough time changing up your baking habit – try becoming a little more creative by offering different types of deserts… fresh fruits, jello, pudding, etc. Mix it up and break away from the continuous high fat baking habit.
  8.  Empty Nester’s Bake for an Army – Regardless of season, there are many who continue to cook for an entire family after the children have left home. There are many things tied into this habit. This is a tough habit to change – especially if the spouse demands traditional family recipes. If you continue to cook this way, you’ll not reduce food portions – it will be more challenging to meet your weight loss goal.

Once you target the cause of your weight gain nemesis and make healthier lifestyle choices that include daily exercise activities – your fitness levels and health will improve dramatically, while achieving your weight loss resolution once and for all.

Good health to you and your family!

Author:  Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET2019 Copyright.  All rights reserved, Mirror Athlete Publishing @: http://www.mirrorathlete.com,  Sign up for your Free eNewsletter.





Weight Loss through Body Chemical Activation

15 11 2018
IMG_0277

Any aerobic activity will release addictive body chemicals to burn more body fat and benefit health and fitness levels.

Updated 15 November 2018, Marc Woodard

Any type of physical activity will stimulate the body’s natural release of feel good chemicals to help you lose weight and experience daily wellbeing.

It is the activation of muscle metabolism during low impact aerobics exercise that will activate these feel good chemicals – while simultaneously melting away body fat.

Once you relate to and apply the information that follows – it only takes a little will power to begin chipping away at your weight loss goals and experience wellbeing daily.

The advantage of  low intensity aerobics exercise is it stimulates both the fat burning metabolic engine and activates addictive feel good body chemicals. Unlike high intensity strength and muscle bulking development; and high intensity aerobic exercise – these activities more or less suppress the fat burning engine to varying degree.

Walk to a destination place and fish for dinner.  “Thumbs down no fish.”

What many consumers don’t know is during low-intensity aerobic exercise the muscles metabolism prefers to burn fat fuel.  That’s right the metabolic energy needed to walk over a period of time prefers stored body fat to convert to glucose to fuel the large muscles in the legs and buttocks area.

The same muscles during high-intensity aerobics exercise like running and high impact aerobic dance for instance prefer mostly stored liver and muscle glycogen fuel to convert it to blood glucose [sugar].

The harder you train muscles in the body the less body fat you burn.  That’s a major reason high intensity exercise makes you crave carbohydrates after you’ve finished the workout. And for that reason – IS the reason those folks have a hard time losing excess body weight.

The point is, you don’t have to train hard to lose body fat and excess body weight.

The second point I want to make, regardless of training intensity the body will produce chemicals to addict you to exercise whether your building muscle, increasing muscular endurance, or toning the body.  But if you’re consuming a stimulant, diuretic or anabolic steroid or heavy herb concentrate supplement to “fast pace” any fitness goal, the natural chemicals released by the body will be suppressed and you’ll become addicted to an unnatural chemical supplement that may increase health risk.  You’ll may look and feel good [loss weight, or build muscle, etc.] for a while; but then bad at some point in time…

Unnatural fitness results through the use of fads, gimmicks, supplements and herbal diets are often short lived because their not sustainable habits. In the long run when applying these tactics to achieve a fitness goal – “too often,” may eventually break the fat burning (known as yo-yo dieting), or hormonal metabolism and increase health risk; then cause excessive weight gain.

Eat more healthy whole foods. Cut back on processed foods.

Once you connect how exercise and healthy whole foods dieting increases body chemical activation versus an unnatural fad-dietary course, you’ll better understand there is no good reason to “fast pace” a fitness result (e.g., weight loss).  Thereafter you can avoid the pit falls of unstainable lifestyle habits and ill-health consequences.

The 3 major chemicals the brain/body releases naturally during exercise and supports sustainable healthy weight loss…

1) Adrenaline a neurotransmitter and hormone produced by the adrenalin gland just above the kidneys, also known as norepinephrine and epinephrine (provides attention focus in brain).  Together these chemicals activate your fight or flight stimulation designed to get the body out of a stressful situation, or survive an injury scenario.  It acts as a natural pain killer, boosts oxygen and glucose fuel to brain, muscles and suppresses depression.

Walk your dog to a neat destination place you enjoy. Both receive the natural feel good brain-body benefits.

2)   Dopamine is produced and synthesized in the brain which boosts positive behavior, cognition, motor activity, motivation, sleep, mood, learning and attention.

3)  Serotonin is synthesized within the CNS (Central Nervous System).  This chemical is also found in many mushrooms, plants, fruits and vegetables.

Research shows Serotonin plays an important role in liver regeneration and induces cell division throughout the body (important for repair and healing of the body).  Serotonins role as a neurotransmitter of the brain is to modulate anger, mood, aggression, sleep, sexuality, appetite and metabolism.

Walk the beach and discover cool things.

People are motivated to move or walk for different reasons.  Once you find something that motivates you to move more… you’ll enjoy the natural brain-body feel good chemicals; and want to repeat the low impact aerobics exercise experience daily.

Continuous low impact aerobic exercise like walking, hiking, dancing or riding a bike will release those feel good chemicals and cause “for most” an addictive habit to form – whereas you’ll want to continue the course.  It will take approximately 1-2 weeks to become addicted to daily low-impact walk habit for example.

A little alcohol is okay. Over indulging is a bad habit.

Everyone differs slightly in metabolism, exercise and activity interest, intensity, frequency and duration of exercise activity daily.  For many daily low impact aerobics exercise will cause an instant craving to continue the course.

To maximize the odds of achieving a fitness, health or wellness goal four behavioral habits must be addressed if applicable.  1)  Stop substance abuse.  2)  Eat a balanced and nutritious diet.  3) Allow your brain-body the time to become addicted to the body’s natural feel good chemicals released through low-impact aerobics exercise activity.  4)  Remove yourself from unhealthy and stressful environments.

Bike, explore and get fit.

The increased exercise activities experienced by former clients did not require a lot of will power to perform low-impact aerobics exercise to achieve significant fitness results.

But it did require some lifestyle changes.

For example, when beginning a daily walk program it doesn’t’ requires much will power to get started.  But it does require a commitment.  In other words, the excuse I often hear people use to avoid any form of exercise, “I don’t have the time.”  But if you can make the time you’ll lose weight and feel better almost immediately once you start.  Then become addicted to it within 2-5 days.

The best New Year’s fitness resolution advice I could give anyone, as I’ve done with so many past clients… start a daily walk habit.  Walking is the best low impact fat burning activity whose large muscles prefer fat stored energy and it’s easy on weight bearing joints.

Walk and capture nature in a picture.

I assure you, if you walk a little each day, you’ll begin to release more of those feel good chemicals.  Then body fat will decrease and you’ll have more energy and feel lighter on your feet.  You’ll begin to look and feel better in no time.

If you’ve been sedentary for a long time, walking at first may seem uncomfortable and maybe feel unnatural.  But if you can work up to 15 or 30 minutes or more each day you’ll have significant fitness results success.

Keep this in mind.  Before the automobile how did we survive?

As hunters and gatherers our bodies are designed to get work done by walking.  Walking is a very natural and a primal thing we’re designed to do for a lifetime. I guarantee – if you maintain your walking muscle metabolism you’ll become addicted to sustaining it, and in return for your efforts your body will allow you to live life to the fullest.

Walk to the grocery store to pick up fresh fruits and vegetables.

I’ve had plenty of overweight clients walk or ride a stationary bike for a year before they achieved their weight loss fitness goal.  Thereafter participated in a competitive long distance walk, hike, jog or ran or biked a marathon event.  They never imagined themselves capable of doing anything like it.  They simply believed it possible because they could relate to the muscle metabolism and feel the chemical activation truth working within their brain-body.

Walk a county fair.

Be excited about all the possibilities that lie in front of you and enjoy life to the fullest by maintaining a daily low impact aerobics exercise habit!   Now go get addicted to the natural feel good drugs produced by your own body and reap the ideal body weight, longevity, wellness and health benefits!

 

Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2018 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Get Free Newsletter.





Weight Loss and Fitness Secrets Revealed – New Year New You!

22 12 2017

 

Heritage Trail Tigard, OR – Begin a walking habit.. It does a body good.

Last Updated:  22 Dec 2017

It’s a new year and will it also be the beginning of a new you?

How many time have you tried making a New Year’s resolution?  Or one you’d actually make a commitment to and it stuck?

So what is your New Year’s Resolution, what do you want to change about yourself, or life? Is it to finally lose that excess weight once and for all… start a walk/jog exercise program;  spend more time with the family; get out of an unhealthy relationship; stop a bad smoking or drinking habit; get a new job – move from an unhealthy environment…

Can you guess what the top  New Year Resolutions are for 2018?

As long as I’ve been involved within the fitness industry there have been two top contenders:  Weight loss and get more fit [almost always in that order].

This should not surprise anyone especially when national statistics show nearly 60 million adults, or about 30 percent of the adult population, and now more than a third of all U.S. children are overweight or obese.

To lose weight and increase fitness levels requires a commitment through a healthy lifestyle change action plan.  A major reason New Years Resolutions don’t work – there is no plan to motivate and steer the course.

First you must target what unhealthy environment, habit or behavior is causing the weight gain and unfit condition. Then once you’ve targeted the unhealthy situation – try to incrementally reduce and remove it through consistent healthy habit change.

For instance, if you have a bad habit of eating too many processed foods; cut back on them, or remove the really bad ones from the diet.  OR if you spend most of the day sitting, take a portion of that day and commit to a daily walk, or some other form of aerobic activity you enjoy 15-45minutes/day.  OR if you have a bad habit of drinking too many artificial sweeteners: Aspartame and HFCS (High Fructose Corn Syrup) in sodas, juice and coffee will only add weight… change to drinking more water, natural drinks; coffee and tea without additives.

As a personal fitness trainer and healthy lifestyle consultant for years, I’ve heard an earful on diet-fitness fads and gimmicks to lose weight, enhance physical performance and increase muscle bulk and strength…  people don’t want to change their “I WANT IT NOW” behavior.   Instead they’ve been conditioned to believe they don’t have to change – because the marketplace provides short cuts to heal what ails the mind, body and spirit – NOW.  What many consumers don’t know, those quick results gimmicks and fads makes someone a ton of money at the expense of your health.

Before you purchase the next great diet or fitness fad gimmick, keep this in mind – many weight loss and anti-aging and anabolic-like supplements MAY provide significant results short term for certain groupings of people who’s metabolism is not yet broken.

Notice I said, “NOT YET.”  “It’s not a matter of IF, it’s WHEN –  ‘IF CHEATING the metabolic habit is not broken.”

When products artificially ramp up, or accelerate hormone systems and overall metabolism artificially, those physiological functions and systems lose efficiency and will eventually break and/or cause illness and disease at some point in time.  The manmade CHEATING – metabolic accelerators include: anti-aging steroid-like supplements, high concentrate herbal and anti-oxidant cocktails, etc., designed to help you lose weight fast, increase muscle mass and enhance physical performance – in an unhealthy way.

Natural weight loss, muscle growth, toning, well-being and anti-aging SAFE-programming must be relative and compatible with individual lifestyle change goals.  AND WITHOUT Engineered and Manipulation of Natural products.  Also if a natural or unnatural weight loss program or plan is not relative to a current health or environmental condition; or food variety and personal activity preference… it can’t be sustained long term either.  This includes exercise activity to become more fit.

In other words, if your not enjoying the habit changing experience… you’ll not commit to it long term and then fall for the next marketplace gimmick or fad in attempts to achieve a quick result.

Canoe a favorite river and see the sites

Canoe a favorite river front and see the sites, Portland OR

IF you seek professional services to make positive lifestyle change – Buyer BEWARE: Lifestyle change programs designed for one client should not be plagiarized from someone else’s program and applied to you.  If this is the case, don’t expect a similar weight loss or muscle bulking, or toning result.  That is not how relative-personalized, or customized fitness or healthy lifestyle change programming works.

I know most of you have no back ground in customized fitness and healthy habit change programming where natural weight loss can be achieved by anyone and sustained long term [provided an medical condition doesn’t prevent achieving that goal].

If you’ll allow yourself to think in the following terms, you’ll begin to understand the basic foundation of NATURAL fitness and healthy lifestyle change programming logic to achieve a positive lifestyle change naturally. ONE THAT WORKS FOR YOU!

We are all of various age, sex, personality, genetically wired differently, culturally diverse, have different body types; experience various levels of wellbeing, spiritualism, motivation, will power… Have different lifestyle needs and wants within changing social and cultural environments, etc.

Now you begin to understand why one fit healthy lifestyle change program or product will not work for everyone, or in the same way.  AND may increase health risk LONG-TERM regardless of who uses the manmade gimmick or fad flavor of the month.

So how can you successfully and safely plan to create a new you for the New Year?  Especially if lacking the skill sets to make that New Year’s Resolution stick?

If you’ve been unsuccessful in changing any of your lifestyle habits or fitness goals – might I suggest, or recommend a life coach or fitness consultant, or 1:1 fitness trainer professional to help you develop a natural fitness or healthy lifestyle change plan that’s right for you.

Listed below are two professional disciplines with specialties that can help you refocus a positive lifestyle change that’s sustainable.  To help determine a legitimate service seek out a reputable life coach and/or fitness consulting service.

AND consider an investment in MirrorAthlete Inc., first book publication upon its 2018 release [discussed in full detail below].  We expose all the insider trade secret truth’s and half-truths about the fitness, weight loss, diet, anti-aging, performance enhancement, muscle development consulting services and products, ill-health prevention, consumer safety and so much more…  Also click on ABOUT US to learn more about Marc Woodard’s 5-year injury-disease immobility challenge “summarized”… AND fully covered in the 1st book release.

What you need to know right now – Seek out a Certified Life Coach and/or Fitness Consultant with the expertise you need now.  If you can identify a desired lifestyle change goal below – match it to the expertise required.

One-on-One Fitness and Healthy Lifestyle Consulting services similar to MirrorAthlete Inc., are also 2 x cost., or higher based on unique lifestyle change consulting services expertise.  This is why we wrote the Self-Help book.  Most can’t afford these professional services… so we bring the HOW TO knowledge and expertise to the consumer in our first book publication at a fraction of the cost.

Certified Life Coach                                      Certified Fitness Consultant

Finances and Budgeting                                              Develop Muscle Mass

Relationships and Intimacy                                         Muscular Strength

Family and Parenting                                            Aerobic Cardio Endurance

Stress Management and Balance                        Develop Lean Muscle Mass

Creativity for Artist, Writer, Musician, Performer     Tone, Body Fat Loss

Spirituality and Personal Growth                      Health, Lifestyle, Self-Care

Career Planning and Development                                Natural Anti-Aging

Motivation and Time Management                              Stress and Pain Mgt

Entrepreneurial and Small Business Development   Custom Fit Program

Health, Lifestyle and Self-Care                                       Diet & Nutrition

If you need help in any of the areas listed above, these consulting professionals are easily found and listed on the Internet and business phone directory.  There are also many self-help books found in libraries and book stores.

MirrorAthlete Inc., is near complete with its first book publication, scheduled to be released not later than 1st half of 2018.  Where it’s content uniquely addresses the fitness truth’s and half truths on customized fitness programming, health literacy in America, natural weight loss, physical enhancement and anti-aging product risks, illness and disease prevention and consumer fads and gimmicks; consumer safety awareness and so much more.  This is a FIRST EVER BOOK OF ITS KIND.  It not only shows the inside secrets of a personal life coach and fitness trainer… It provides the insider industry and consulting trade secrets they don’t want revealed.

The book represents years of personal client, adversity-life stories “yours truly included,” and fitness and health knowledge and experiences – with over 250 citations that compliment MirrorAthlete fit healthy lifestyle ideology on consulting principles.  It is also uniquely written to show anyone how to develop a SAFE fitness and natural weight loss program relative at any age and within any environment.

It’s as if a Fitness and Healthy Lifestyle Change Coach was there helping you customize a one-of-a-kind program to finally achieve that New Year’s resolution once and for all.

There is no other principled fit healthy lifestyle book in the marketplace that compares to this decade old AND never published work – Part science and Part Art – with unique factual and personalized narrative story telling by Marc.

Silver Falls, OR – Plan to venture out and see cool stuff – any time you use your legs you burn more fat and increase muscular endurance.

The book is also written to be timeless and useful for any decade of adult life for the next 50 years. That is, it will help redirect, refocus and support any fitness, wellbeing and anti-aging and weight loss goal-through-resolve for those who hold and apply these natural truths without increasing health risk.

The fit healthy lifestyle coaching narrative never leaves the reader feeling alone, or without referral-to-solution.  And provides continuous advisement and recommendations to increase will power and redirect focus and can motivate anyone to achieve any positive lifestyle change at anytime, or whenever needed – Even if mobility challenged as I once was… Yes, that story is told in full and relative to the books content.  For without it I believe I would still be mobility challenged.

Living life to the fullest while mitigating health risk is possible when you hold all of the truths of how to do it safely in your hands.

To review a summary of this book project and 2018 release date, visit our home site   http://www.mirrorathlete.com (then click on the book project link).

My New Year’s wish for you and your family is to be happy and healthy…

Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2017 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Sign up for your Free eNewsletter.

 

 

   

 

 

 

   

 

 

 

 

 

 





Enjoy Holiday Meals Without Weight Gain or Guilt

20 11 2017

Annual Tree Lighting Event at Liberty Park, Tigard OR

Updated, 20 November 2017

I can’t believe how fast the end of year Holidays roll upon us.  And for some it can be a stressful time.  Especially if you’ve had a hard time managing body weight.

I have an 8-Tip Meal Plan strategy that may help you avoid weight gain during the Holidays.  Yet allow you to have your cake and eat it too.

This 8-tip strategy has helped past clients stay on weight loss target during the Holiday season.  Admittedly – most didn’t lose weight during this time of year…  however they didn’t gain any either while applying the tips.

Back History on the 8-Tip Holiday Meal Strategy – I was asked during a client consult if I could create a work around food strategy.  One that allowed someone to eat favorite Holiday foods without derailing a weight loss goal.

Of course I told the client there’s always a risk of falling back into a bad food habit when overeating hyper-palatable foods.  But for this individual it was worth the risk to modify the current weight loss plan to enjoy Holiday foods with family; and without fear of weight gain.  Prior to this request avoidance of all Holiday and family event meals was the norm for this person.

After the client applied most of the tips throughout the Holiday season – there was no weight gain and weight loss target was sustained during the New Year.

For some, it’s almost as if we must harden the body for the rigors of war while trying to lose a little weight.  The smells and tastes are enough to drive anyone crazy and want to go on a food binge.  And without a good “hold the weight gain line” strategy, Holiday and special events foods often overwhelm our senses and will power to stay a healthy weight loss course.

The worse part of consuming too many calories as we age – our body’s metabolisms become less efficient at processing the excess.  Instead the metabolism gets very efficient at storing body fat weight.  It is also true after a Holiday food binge, there is a tendency for some to continue the same eating pattern throughout the New Year.  With that said, these tips can help correct an unhealthy eating pattern after the Holidays should it continue.

Holidays are a special time of year for families to gather and be thankful for what they have.

I also understand some of you have had tremendous success at melting the pounds away last year as you stuck to your new year’s weight loss resolution.

Congratulation to you!

For those struggling to hold the weight loss line during the Holidays, don’t throw in the towel just yet!  I’m sharing the same client tips that worked for some… I know can work for you.  And quite possibly habit forming enough to incorporate into a current weight loss program.

However remain mindful – these tips alone may not be enough to meet your ultimate weight loss goal.  Especially if you are in poor health with a chronic condition; have a substance abuse problem, or obsessive compulsive eating disorder, or grossly obese, etc.  In any case, request a primary care referral to see a medical specialist for relative treatment.  Especially if body weight now presents a chronic health condition.

IMG_0186

Celebrating with Family should not include worry of weight gain.

I’m no different than anyone else during the Holidays.  “I’m tempted to eat more than I need.”

However if aware of a bad food choice, or habit known to cause weight gain… and having a hold the line food habit strategy – keeping the weight off during the Holidays is very doable.

These behaviors and food habit modifications in practice are also useful when the metabolism slows down in the evening and progressively every year after the age of 25.

It is well known as we age, the body doesn’t require the excess calories it once did during the developmental and active adult years.  Regardless, this does not mean you have to give up all your favorite foods, even if some of them are considered unhealthy.

I would be remiss in mentioning – there’s some foods we’d all be better off leaving off the plate – E.g., highly processed foods and drink with too many preservatives, salt and sweeteners in them.

Since everyone’s metabolism is different due to age, sex, medical condition, genetics, environment, etc.,  I can’t predict, or provide a “one fix solution to hold the body weight line strategy” that’ll work for everyone.  Especially when I know the programmed tips below were designed for a few client types that wanted to indulge once and a while without weight gain guilt.

However I believe these tips are worth sharing because some of them will be useful for anyone.  Especially if your concerned about gaining weight during the Holiday season.

Some have asked, “Can this 8-Tip Holiday Meal Strategy work long term?”  Yes.  “I believe certain habits and behavioral changes as listed below could work long term for a majority that apply them consistently throughout the year.”

For those of you that are disciplined enough to pace yourself and turn off the feeding frenzy without a Holiday Meal Strategy… My hats off to you!  You have will power most of us can only dream about.

For those that need some help in this area – Try the 8-Tip Holiday Meal Strategy below.  It can  allow you to eat your favorite foods and keep weight off during the festive times of year.

Best Time Ever

Best time ever this time of year in the Great NW.

Tip#1Never!  Go to your mother, or mother-in-laws, or Grandmothers home for Holiday meals hungry!

The habit of starving ourselves in preparedness for the Holiday meal seems to be ingrained within the American spirit and culture.  I know my family like so many others during the Holidays have repeated this ritual.  It’s no wonder we can’t stop ourselves.  Before you know it, we’re all lying around like beached whales on a lido deck with “Hot… Hot… Hot,” playing in the background.  So, it stands to reason, you must eat something not less than 2-3 hours before you go over for a Holiday meal.

The way our digestion system processes food after a meal, the stomach will not be empty for the next 4-6 hours depending on metabolism.  This digestive function varies with each one of us.

I don’t suggest being selective when choosing Holiday foods.  Just serve the foods you want to eat and don’t over load your plate.  The point is… when you get to the table you won’t be as hungry or want to eat as much.

Tip#2Never,  I repeat Never!  Drink alcohol prior to going into the meal.

Tasty Beer Cheer.

You don’t drink and drive do you?  Well, what makes you think you could drink and consume without injury to your body prior to sitting down for for the meal?  Although I’m being facetious, I’m also serious in the way I want to make my point.  Alcohol is a depressant, pain killer, relaxant, taste intensifier and social inhibitor all wrapped into one.  This concept is easy to understand: eat and drink like Vikings… equates to inhibited calorie gain!

Limit yourself to two 8oz glasses of cheer after the meal (your choice).  Remember alcohol also contains calories that add up fast.

Tip#3Drink plenty of water throughout the day prior, during and after Holiday meals.

Water is a natural solvent, absorbs well in the stomach and intestinal lining assisting the body’s digestive system to process food intake more efficiently and that means less calories stored as fat.  Plus, water will make you feel full faster and has no calories.

Tip#4Do not stay at the dinner table after eating.

This is where most of us fall prey to over eating indulgences.  It is very difficult to resist picking at the Holiday turkey, cranberry, mashed potatoes, sweet potatoes, pies, olives, sipping on Champaign…  “Ohhhhhh the dressing and gravy… Give me a break!  I’m dying here.  I think I just made myself hungry.”

See how hard this is and I’m supposed to be giving you advice.  Look, I never said I wasn’t human, or this would be easy.  More so the reason to have a pre-meal battle plan strategy that moves one away from the table and out of the kitchen after the meal.

Tip 5#Take your first serving.  After you consume it wait 20 minutes before you think about seconds.

Take at least 20 minutes and enjoy the meal.  “Seconds is not recommended.”  This will be the hardest part of the meal plan.   It takes your brain approximately this much time to register whether you’ve eaten enough or not.

Focus on satiety not a feeling of fullness.  But if you do decide you can’t resist a second helping focus on a favorite serving that doesn’t take up more than 1/2 the plate diameter.  And no piling food on the plate.   Focus on 50% less than what you’d normally put on the plate for 1st’s and 2nd’s.

Tip#6Never eat dessert after you’ve eaten the main meal.

This will only add insult to injury.  Your body simply is not designed to handle this mass blood sugar spike without consequence, especially if you’ve achieved satiety after eating the meal.  Wait 1 hour to see how your body processes the feeling of what you ate.  If you experience a feeling of satiety and not overfull after a period of time then do enjoy some dessert.  While eating dessert take your time to gage feeling of gut comfort. But if you begin to experience the feeling of near full, back off and leave the remaining portion of dessert.

Tip#7 Never,  I repeat never!  Take home left over’s.

This can set you up for failure early on into the New Year.  Simply by continuing to eat these foods addicts some to them with similar eating patterns for months.  In this case another 10 pounds can be added quickly.

Walk whereever you find yourselves during the Holidays.

Tip#8 – Start a daily  exercise program during the Holidays if you don’t already exercise.

This is very important!  When you consume excess calories on “any day,” you will need to mobilize the body to remove the unspent fat fuel.  I highly recommend at a minimum… a daily walking program, or other aerobic activity at least 30 minutes a day.

You’ve now learned how it’s possible to embrace Holiday foods that don’t compromise the meal experience and add guilt.

And best of all, when applied with conviction you won’t gain any weight.  You may even surprise yourself and lose a little.

Marc Woodard wishing you a Merry Christmas and a Happy New Year.  If fortunate enough to get covered in the white stuff, walk around in it. It’s a fantastic exercise activity experience.

Have a wonderful Holiday season with family and friends and don’t let your food fears and weight loss program prevent a great meal experience with loved ones.

Plan, prepare and participate in the spirit of the Holidays without fear of being around the foods you love to eat.

Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2017 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Sign up for your Free eNewsletter.





Natural Weight Loss Secrets Revealed

22 02 2017
Aerobic workouts good for the cardio Muscular endurance

Is this the secret to safe weight loss?  The answers may surprise you.

Updated 22 February 2017, Marc Woodard

It seems as we age and for many body fat seems to increase each year.

And with that being said, a commitment to improve eating and exercise habits seem to fail miserably each year.

We tell ourselves we’re going to get serious this time and lose that excess body weight once and for all.  However for many it is thought easier said than done.

But you can easily loose this thought once you learn how easy and effective it is to apply truthful weight loss knowledge that works long term.

There are hard truths for most people to accept and therefore they look to fast track weight loss using dangerous diet products and weight loss concoctions found in the marketplace.  But if you can accept it took years to become unfit and unhealthy and will take some time to reverse the situation I can help you do this naturally and at no cost… provided you’ve not broken your fat burning metabolism through years of abusive fad diets, supplements or drug abuse.

What would you say if I could show you how to improve health, lose weight safely, increase fitness and energy levels and longevity?  And it will only require two things.  A little will power and commitment each day.

Would you be interested in knowing what information I’m willing to give at no cost?  Most of you would say I’m all ears.  What’s the catch?

“No Catch.”

“No I’m not talking about a magic pill.”

“Nor do I have some other hidden agenda to get into your wallet.”

“Why would I provide this valuable information at no cost?”

What’s bothered me for years is watching the marketplace charlatans promote and sell weight loss and muscle building gimmicks that don’t work long term and make people sick.  Their not interested in providing natures truths.  Their only interested in selling a quick results fitness gimmick to get your money.  And if you get sick using it they accept no responsibility.  I’ve worked with too many clients over the years and fully understand this reality.  I take my profession seriously and believe this truth belongs with consumers to make the best decisions possible with regard to their health.

Consider the information I’m providing a way to give back to those that provided me valuable information when I needed it most in my life.

There is no need for pills or fitness gimmicks to lose weight.  Especially when you understand how your body produces powerful chemicals during low impact activities that melts away body fat and addicts you to the weight loss commitment without artificial and dangerous chemical product gimmicks.

And believe me the fitness and diet industries don’t want you to have this knowledge, why?  Because if consumers understood this information on a large scale there’d be no need to purchase their products and they’d lose revenues.

Pure and simple.  What I’m providing are exercise science truths.  Yes, Exercise Science or Exercise Physiology is a real undergraduate, graduate and doctorate degree.

If your looking to choose a specialized diet or fitness plan, don’t get duked into one that guarantees quick results and increases health risk!   Most processed dietary foods and anabolic supplements [including formulated herb concentrates] in the marketplace use unhealthy diuretic and stimulant chemicals  that compromise the body at a cellular level and can ultimately make you sick and cause disease.

Marc Woodard posing after a day of kayaking on lake Shasta, Northern California,

Also many fitness trainers in typical gyms don’t have the expertise to program exercise and dietary prescription relative to age, current health condition, lifestyle goals and fitness profile.  Hence the customer often experiences paying too much for services that may work short term, or not at all.  Or they quit before real results take effect.  Either way they have your money and you’ve failed another weight loss commitment.

These “quick fix” fitness fad concoctions are chemically addicting and increases health risk the longer used to keep weight off, or enhance physical performance, or appearance etc.  Thereby causing more metabolic harm and unnecessary mental and physical pain and suffering that need not be.

Click on the following link and learn how to activate those powerful body chemicals naturally, lose weight safely and improve health and increase fitness levels long term.

Click: on Link:  “Weight Loss through Body Chemical Activation.”

Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2017 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Get Free Newsletter.





Enjoy Holiday Meals Without Weight Gain or Guilt

17 12 2016

Santa’s on his way

Updated, 17 December 2016 Marc Woodard

I can’t believe how fast the end of year Holidays roll upon us.  And for some it can be a stressful time.  Especially if you have a hard time managing body weight.

I have an 8-Tip Holiday Meal Plan that may alleviate fears of eating your favorite traditional Holiday meals and without gaining weight.

These tips can help many resist the temptation to overeat during this time of year.  I’m sharing a “no weight gain strategy.”  This strategy has helped past clients stay on weight loss target.  Admittedly most didn’t lose weight… however most didn’t gain any either.  And some even shed a few pounds by applying all 8 tips below.

Back History on the 8-Tip Holiday Meal Plan – I was asked during a client consult if I could create a work around food strategy.  One that allowed someone to eat favorite foods during the Holidays without derailing a current weight loss plan.

Of course I told the young lady there’s always a risk of falling back into a bad food habit when overeating hyper-palatable foods.  But for this individual it was worth the risk to modify the current diet plan.  That is to enjoy a traditional Christmas meal with family and not fear losing control over foods and body weight.  Prior to this request she had avoided all Holiday meals in fear of weight gain.  And now doesn’t want to avoid them any more.  After applying the 8 tip program she acknowledged the following results.  There was no weight gain and she continued to stay on weight loss target for the following Year.

For some, it’s almost as if we have to harden the body for the rigors of war because of all the food temptations in front of us.  The smells and tastes are enough to drive anyone crazy and want to go on a food binge.

The worse part of consuming too many calories in a day, as we age our body’s metabolisms become less efficient at processing the excess.  Instead the metabolism gets very efficient at storing body fat weight.  It is also true during the Holidays most have a tendency to over indulge and then continue this pattern the following Year.

I also understand some of you have had tremendous success in melting the pounds away last year as you stuck to your new year’s weight loss resolution commitment.

Congratulation to you!

For those still struggling to lose weight don’t give up!  I’m sharing the same client tips I know can work for you.  And quite possibly may be habit changing enough to incorporate into your current weight loss program.

However the tips alone may not be enough to meet your ultimate weight loss goal.  Whereas ill-health conditions warrant medical doctor advisement prior to changing a daily routine.  The point being these food strategy tips will not help if you are in poor health, have substance abuse problems, personality disorder, e.g., obsessive compulsive tendencies, etc., and/or carry excessive body weight and grossly obese.  Moving on…

IMG_0186

A Time to Celebrate With Family

I’m no different than anyone else with regard to foods during the Holidays.   I’m greatly tempted to eat more than I need.  However, awareness of our food habit weaknesses combined with a food plan strategy is the best deterrent to minimize an uptick in body fat weight during the Holiday season.

The fact is as you age the body simply doesn’t require the excess calories it once needed during the developmental and active adult years.  This does not mean you have to give up all your favorite foods.   For the most part you can consume a selection of your choosing.  Your only real requirements are to follow the satiety suggestions below, reduce over processed food consumption and don’t eat or drink your calories after 8pm.  And participate in some form of low stress aerobic exercise activity daily [i.e., walking, biking, hiking, jogging, dancing, yard work, rowing, cross country ski, swimming, etc.].

Since everyone’s metabolism is different due to age, sex, health and medical condition, genetics, etc.,  I can’t predict or provide a one fit “hold the body weight line” solution that will work for everyone.  Especially when I know the program below was designed and worked for a few client types that wanted to indulge during the Holidays without experiencing weight gain.

However I do know these tips are worth sharing because they can be advantageous for you.  Especially if your the type of individual that has the will power to continue a healthy habit food course after partaking in an infrequent celebration or Holiday meal.

Can this 8-Tip Holiday Meal Plan strategy work long term?  Yes I believe it can for certain individuals.  But determining each individuals commitment to a successful weight loss goal and plan is best accomplished through 1:1 consulting services where information sharing is a two-way street and the program is relative to individual needs and wants.

For those of you that are disciplined enough to pace yourself and turn off the feeding frenzy… My hats off to you!  You have will power most of us can only dream about.  For others, to help reduce calorie consumption during the Holidays my 8 Tip Holiday Meal Plan may be of consequence.

Best Time Ever

Best Time Ever

If you take this 8 Tip Holiday Meal Plan to heart and apply parts of it or the whole, it can work short and possibly long term.

Tip#1Never!  I repeat Never!  Go to your mother, mother-in-laws, or Grandmothers home for Holiday meals hungry!

The habit of starving ourselves in preparedness for the Holiday meal seems to be ingrained within the American spirit and culture.  I know my family like so many others during the Holidays have repeated this ritual.  It’s no wonder we can’t stop ourselves.  Before you know it, we’re all lying around like beached whales on a lido deck with “Hot… Hot… Hot,” playing in the background.  So, it stands to reason, you must eat a normal meal not less than 2-3 hours before you go over for a Holiday meal.

The way our digestion system processes food after a meal, the stomach will not be empty for the next 4-6 hours depending on metabolism.  This digestive function varies with each one of us.

I don’t suggest being selective when choosing Holiday foods.  Just serve the foods you want to eat and don’t over load your plate.  The point is when you get to the table you won’t be as hungry or want to eat as much.

Tip#2Never!  I repeat Never!  Drink alcohol prior to going into the meal.

Tasty Beer Cheer.

You don’t drink and drive do you?  Well, what makes you think you could drink and consume without injury to your body prior to sitting for the meal?  Although I’m being facetious, I’m also serious in the way I want to make my point.  Alcohol is a depressant, pain killer, relaxant, taste intensifier and social inhibitor.  The point is easy to understand here, eat and drink like Vikings… No pain equates to much inhibited calorie gain!

Limit yourself to two 8oz glasses of cheer after the meal (your choice).  Remember alcohol also contains calories that add up fast.

Tip#3Drink plenty of water throughout the day when attending Holiday meals.

Water is a natural solvent, absorbs well in the stomach and intestinal lining assisting the body’s digestive system to process food intake more efficiently and that means less calories stored as fat.  Plus, water will make you feel full faster and has no calories.

Tip#4Do not stay at the dinner table after eating.

This is where most of us fall prey to over eating indulgences.  It is very difficult to resist picking at the Holiday turkey, cranberry, mashed potatoes, sweet potatoes, pies, olives, sipping on Champaign…  “Ohhhhhh the dressing and gravy… Give me a break!  I’m dying here.  I think I just made myself hungry.”

See how hard this is and I’m supposed to be giving you advice.  Look, I never said I wasn’t human, or this would be easy.  More so the reason to have a pre-meal battle plan strategy that moves one away from the table and out of the kitchen after the meal.

Tip 5#Take your first serving.  After you consume it wait 20 minutes before you think about seconds.

Take at least 20 minutes and enjoy the meal.  “Seconds is not recommended.”  This will be the hardest part of the meal plan.   It takes your brain approximately this much time to register whether you’ve eaten enough or not.

Focus on satiety not a feeling of fullness.  But if you do decide you can’t resist a second helping focus on a favorite serving that doesn’t take up more than 1/2 the plate diameter.  And no piling food on the plate.   Focus on 50% less than what you’d normally put on the plate for 1st’s and 2nd’s.

Tip#6Never!  I repeat Never!  Eat dessert after you’ve eaten your meal.

This will only add insult to injury.  Your body simply is not designed to handle this mass blood sugar spike without consequence, especially if you’ve achieved satiety after eating the main meal.  Wait 1 hour to see how your body processes the feeling of what you ate.  If you experience a feeling of satiety and not overfull after a period of time then do enjoy some dessert.  While eating dessert take your time to gage feeling of gut comfort. But if you begin to experience the feeling of near full, back off and leave the remaining portion of dessert.

Tip#7 Never!  I repeat never!  Take home left over’s.

This can set you up for failure early on into the New Year.  Simply by continuing to eat these foods addicts some to a similar eating pattern for months.  And thereafter another 10 pounds can be added quickly.

Walk where ever you find yourselves during the Holidays.

Tip#8Don’t quit your exercise program during the Holidays.

This is very important!  When you consume excess calories on “any day,” you will need to mobilize the body to remove the unspent fat fuel.  I highly recommend a daily walking program, or other Low-Impact aerobic activity at least 30 minutes daily.

You’ve now learned how it’s possible to embrace Holiday foods that don’t compromise the meal experience or add guilt.  And best of all when applied with conviction you won’t gain weight.  You may be surprised and even lose a little.

Marc Woodard wishing you a Merry Christmas and a Happy New Year.  If fortunate enough to get covered in the white stuff, walk around in it. It’s a fantastic exercise activity experience.

Have a wonderful Holiday season with family and friends and don’t let your food fears and weight loss plans prevent a great meal experience with loved ones.

Plan, prepare and participate in the spirit of the Holidays without fear of being around the foods you love to eat.  You’ll be glad you did.

MirrorAthlete wishing everyone a Merry Christmas and Happy New Year!

Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2016 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Sign up for your Free eNewsletter.





MirrorAthlete Book Release Update, Principled Fitness and Healthy Lifestyle Philosophy

18 08 2016
Life's Journey knows no limitations.

“Life’s Journey knows no limitations.” Marc Woodard hiking through the Nevada Desert.

 

Updated: 18 August 2016

The long awaited 10 year book project and publication is now in final editorial review with planned release date scheduled, 1st quarter of 2017.

Insight into the books content,

Our book reads like no other fitness and healthy lifestyle competitor book in the marketplace.

It is loaded with unique personal, fitness consultant and client perspective, relative people stories, etc., self-help tool kits, forms, tables and satire graphic depictions that support each chapter’s unique content and so much more.

These illustrations, stories, lessons learned and teaching points provides the reader with an enjoyable, entertaining and interactive experience while learning consumer and fitness trainer and health consultant wisdom.  And healthy living techniques that can be used to improve quality of life for decades to follow.  In many ways the content was developed and designed to be a timeless fitness and healthy lifestyle book of how to live life to the fullest.  And applicable to all demographics within any environment or culture.

MirrorAthlete has evolved through an exercise science discipline applied within a fitness consulting practice throughout the years.  I’ve taken multiple client and personal lifetime experiences and fitness programming successes and defined, related and applied these things with a very unique perspective understanding Westernized cultural habits and behavioral impact on health.  Our principled fitness and healthy lifestyle doctrine is based on MirrorAthlete® Principled Fitness and healthy lifestyle Philosophy .

The knowledge within this book allows anyone to succeed in creating a customized fitness and healthy habits lifestyle program without the cost of a professional trainer or specialized fitness and health consultant service or products.   The information you need to know is broken down by easy to understand principles, multiple professional citations, consumer safety awareness, client examples, consumer weight loss; strength, endurance and competitive training knowledge and wisdom, to include how to identify physical enhancement fad and scam services and products; medical referral insight and so much more.   And most important how to build a customized fitness and healthy habits lifestyle plan and implement it relative to your lifestyle needs.  Then gets you to the next fitness level naturally if you’d like to take that challenge.

If you lack motivation to break a bad habit, addiction or get started with a basic healthy habits program, or advance your fitness and healthy lifestyle goals, we shown how to overcome low motivation by increasing will power to stay the course.    As you work towards your fitness goal, you’ll do so without worry of applying a restrictive diet plan, or purchase of expensive physical enhancement product, service or gimmick to reduce body fat, build muscle, etc.  We don’t sell hype, only information on how to achieve natural fitness and healthy longevity change results which are backed by hundreds of professional citations and client story examples.

The marketplace is littered with manmade products and services that promise fast results… some appear to work short term, while others don’t work at all and in both cases increase health risk.  In the long run addiction to manmade consumables loaded with unnatural chemicals increase health risk.  Consumers need to know, they don’t have to go the unsafe route to achieve these goals at the expense of health.

We know the marketplace won’t provide consumers the entire health risk picture regarding unhealthy, addictive and dangerous products for good reason.  There’s no money in it for them.  Half truth testimonials that promise quick fitness and health results sell.  The other half truth is man manipulates and injects addictive chemical and genetically engineered ingredients into consumer foods and supplemental products known to cause health problems and as previously stated “not popular selling points.”  We expose these consumer and marketplace truths.

If you’re tired of paying hundreds and thousands of dollars for fitness and diet products and services that don’t work long term, or don’t work at all and tired of being overweight and unfit, look no further.

MirrorAthlete Inc., is uniquely positioned through years of practical and scholastic healthy lifestyle experiences and consulting services which enables us to easily expose these hard to find industrial and marketplace secrets.    It is for good reason these consumer industries hope the majority of you never discover what’s revealed in this book.  Our unique principled philosophy as applied to our K-12 schools and healthy community plans threatens to fundamentally change the fitness, health and medical marketplace supply and demand and profit margins model and governmental organizations.

I personally show how to apply these healthy lifestyle concepts by detailing these 18 Powerful Fitness and Healthy Lifestyle Principles [MirrorAthlete® Principled Fitness and Healthy Lifestyle Philosophy ]These principles provide the building blocks you learn to master in order to customize your own fitness or healthy habits program without breaking the bank or your body.

The book is an interesting, energetic, optimistic and exciting read in itself.  But more so by way of each ending chapter there’s an ongoing personal fitness challenge and personalized message by ‘yours truly’ relative to each chapters content.  By connecting each chapter principle and content dots this way, I further show how MirrorAthlete principled philosophy can also be applied to improve any physical adversity scenario, i.e., illness, disease, limited mobility.  Those with physical and mental adversity challenges can relate and use the same tool box’s provided within the chapters to help advance any desired fitness or health need improvement.  Thereby allowing one to take control of their health and immobility predicament and continue to live life to the fullest in the best way possible.

We ask that you and your friends consider supporting our mission  “Saving a Nation in Pain,” by taking the following actions.   Visit our web site and look for the book publication release date.  Then purchase a book once released. We’d truly appreciate the support to expand our company resources and educational outreach message to put an end to the obesity epidemic plaguing our youth.

We also accept donations at our home site to further promote ill-health prevention and healthy lifestyle education for families and communities.

Another way to support us – If you believe in MirrorAthlete® Principled Fitness and Healthy Lifestyle Philosophy, please click on the BLUE FaceBook “LIKE” button at our home page.  We appreciate your support.

To read the latest Q&A:  Marc Woodard Reflects on MirrorAthlete.

Additional Read “MirrorAthlete Book Publishing Story:” “Write Passionate Content, Publish a Book, Build your Business”

Good health to you and your family!

Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2016 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Sign up for your Free eNewsletter.