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.

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Marc Woodard Reflects on MirrorAthlete

24 04 2016
Marc Woodard Founder of MirrorAthlete

Marc Woodard
Founder of MirrorAthlete, Inc.

Sid asked specific questions regarding information I posted on our first web site in 2007.

This provided an opportunity to share more of the company’s history with readers and reflect on MirrorAthlete moving forward.

Question(s) from Sid, 

    I can’t seem to locate your MirrorAthlete pain chronicles I read back in the early years.  I remember it as a unique informational pain management website. I can’t find the chronic pain tab at your new site.  Have your memoirs been moved?  Where can I find them?  And do you still take on clients for consultation and customized fitness programming?  I’m interested to catch up and learn more on how you regained your fitness levels after injuries and chronic pain. 

    A friend of mine coincidentally lives in your neck of the woods.  He said you also produced and sold nutritional supplements under the name of Dynamic Dimensions in Tigard and surrounding cities, while offering 1:1 services in fitness assessments in the 90’s.  You also programmed specialized training routines for a fee.  I’m looking for answers to keep the muscle mass I’ve worked so hard to achieve.  But now feel I’m losing ground because of back pain.  Although I’m working with my doctors and yet another fitness trainer, they don’t have that unique pain management perspective and experience I remember you had.  I see you’re on LinkedIn, FaceBook, and Twitter and also a city councilor in your home town since 2011. 

I do walk miles daily. Best aerobic activity one could perform daily

I average 55-60miles/week. Best aerobic activity for fat burning, body tone and muscular endurance and cardiac health at any age.

You appear to look fit, healthy and productive.  I also hear you’re walking over 8-12 miles daily on a regular basis.  I’d like to read the rest of your story and learn how I can get back on track with my strength training routine and other activities. 

Sid, your memory of the site and what I was doing years ago is impressive.  This caused pause to reflect on the makings of a company and personal growth.  Thank you for providing an opportunity to share more history and update our readers.

I began MirrorAthlete as an informational site to show how to alleviate and manage pain and still achieve fitness goals.  At that time I was also learning how to write and become a webmaster due to injury and years of limited mobility.  I focused on pain management because at the time I was injured with weight bearing and radiating nerve pain and other issues you apparently recall.  Those Chronicle entries read like a memoir reflecting upon better days.  And how I’d apply pain threshold limits using unique exercise and range-of-motion technique to increase fitness levels.  Then eventually regain my former fitness levels and physical abilities.  We’ll leave it at that… Most of “how” I got through the mental, physical and spiritual pain challenges is now divulged in a ~350 page manuscript soon to be published.

Initially I didn’t plan to make what I started a business when I began the MirrorAthlete pain chronicles.  I only knew I wanted to reach out and help others that were going through a similar physical adversity challenge.   At the time writing gave me something to do, kept my brain working and to remain productive somehow with limited mobility.

I also understood the value and application of continuing education, self-referred physician consultations and medical research data and information.  If there were solutions to be found, maybe I could fix a broken body full of pain.  And through sharing others might benefit.  Then one day I could put that information in a book and reach more than a few clients.  These actions ultimately changed my career path and the way I viewed life and the world.

At the time, I didn’t reveal to most including family and friends the encompassing battle I faced for years working through painful and depressing disability…  Eventually I found natural solutions to heal and much more about our industries, marketplaces, consumers and world commerce.  I also know there are mega-industries that don’t want a majority of you to learn what I found to get well.  Why?  Because it would impact and change generational values, habits and behavior.  In short, eventually cripple their power and control over social, political and economic matters.

Marketplaces are globally connected.

Marketplaces are globally connected economically, socially and politically.

To answer your question directly, the pain center tab link contained the pain chronicle memoirs throughout 2007 and those entries remained until early 2008.  I ran that journal for just over a year.  The chronicles also conceptualized my thoughts on a unique fitness trainer-consultant book. I jotted down those ideals in a notepad during a 1999 Mexican Rivera cruise while on vacation.  A book was one of those bucket list items.  Little did I know ‘those notes’ would be pulled sooner than later to write a manuscript.  It would also become larger than any project I’ve undertaken and harder to put into words than ever imaged.

Love Cruises. Coming back from Alaska. Last stop Victoria B.C., Canada. I walked a couple miles to get the shot, then walked another 4 to the heart of the city.

Love Cruises. Coming back from Alaska. Last stop Victoria B.C., Canada. I walked a couple miles to get the shot, then walked another ~ 3 into the heart of the city.

In early 2008 I decided to pull the MirrorAthlete Pain Chronicles from the site to begin writing the manuscript in hopes a publisher might take interest.  “Why not, it wasn’t as if I was going anywhere soon stuck using a wheelchair, crutches and cane.”  I wrote many manuscript versions, but lacked a creative vision and writing style.  For the most part I was a technical and communicative writer throughout my military and corporate career, not a creative one.  Two very different and distinct animals.

So there you have it.  It took years of failed articles and manuscripts to learn how to connect the industrial consumer dots, share my expertise in fitness and health matters, while writing with a factual-narrative flare to capture reader interest and imagination.  I look back at those Chronicle entries and early publications from 2007-2010; the writing style and grammar wasn’t good but the content had competitive potential.

In 2011 I nearly quit writing.  Those early manuscripts literally went up in flames.  But not the hundreds of chronicle pages I saved in archive files.  Those stories represent everything MirrorAthlete could become.  I knew something was missing to make the connection and conversion from “original MirrorAthlete concept-to-chronicles-to-book.”  Eventually I’d figure it out and the result would be a fantastic educational and thought provoking fit-healthy lifestyle, trainer-consultant book for all demographics and generations.

Luckily one day in early 2012 while on a long walk, a light bulb went off in my head.  I figured out what was missing.  It was a principled philosophy of tenets I believed in, lived by and provided to my clients.  I should have seen this years ago, but I didn’t.

Jefferson Library within Congressional Library Washington DC

Jefferson Library within Congressional Library Washington DC

If I would have taken a philosophy course in college maybe I would have got it sooner than later.  Oh well, a decade later is better than never.  Once I incorporated those principles into the umpteenth manuscript “I don’t know I lost count.” I knew I had something a publisher might take interest in.  This is when the real work began.  The publisher sent it back, you know “my umpteenth manuscript” with 550 change requests.  What a defeating blow to my ego!

Putting my pride aside, I had to make a decision.  Quit or press on.  I’ve never quit anything I began without exceptional effort to achieve a win.  Of course we don’t win at everything in life.  However, I know without trying, you never know what you’re made of and what can be accomplished.  So it’s no surprise to anyone who knows me well.  I don’t quit easily, especially when motivation and passions run high.

Now 4 years later I’ve learned how to write a book, build and maintain a website, edit and publish articles online [a continuous learning process].  I’m now in the final stages of detail required for book publication.  The manuscript now fully incorporates our 18 tenets listed below.  These are the beliefs I lived by as a fitness trainer and instructor and used to develop customized fitness programs for clients.  Currently, my role in the company is a healthy lifestyle writer-consultant for MirrorAthlete Corp.

MirrorAthlete® Principled Fitness and Healthy Lifestyle Philosophy is based on these 18 tenets by Marc Woodard

1   “Optimize fitness results by defining and relating to applied fitness practices.” 

2   “When kids value healthy habits future generations benefit.”

3   “Working muscle metabolism prefers specific fuel mixtures to optimize fitness results.” 

4   “Due diligence prior to purchasing fitness product or services is wise.” 

5   “Balanced food nutrients and activities sustain health and fitness levels” 

6   “Consumer needs and wants determine the marketplace supply and demand.”

 7    “Removing a bad habit may require a substitute practice to achieve the objective.” 

8   “Man adds hyper palatable ingredients in foods that addict and harms health.”

 9    “Relating to lab results can influence lifestyle change and consumer choice.”

 10   “Successful Weight Loss does not Require Abstinence from the Foods you Love.” 

11   “Select’ Cooking Fats Benefit Weight Loss, Health and Fitness Goals.” 

12   “Childhood experiences influence adult habits and behavior.” 

13   “Commit to healthy lifestyle and achieve fitness goals.” 

14   “Chemically and genetically engineered foods are bad on health.” 

15   “Healthy lifestyle releases body chemicals that support well-being.” 

16   “Oxygenate the body, burn more fat and lower risk of illness and disease.” 

17   “God’s universal design shows us how to live happy, healthy and long lives.”

 18   “Relative exercise programming optimizes fitness and health and lifestyle results.”

I’ve included similar pain chronicle stories in the book manuscript never seen by anyone including my family.  They are documented at the end of each chapter under “Personal Fitness Challenge.”  The chapters’ content is also backed by hundreds of professional citations which substantiate MirrorAthlete unique principled philosophy.

And to make it a more entertaining read there are ~50 satirical cartoons and tables and charts.  Humor is good for the encompassing being.  And our cartoonist John Fiedler does not disappoint.  Reacquaint yourself with our home website and learn more about the book project and release date.

Sid, “you won’t have a long wait to hear the rest of the story.”

I’ve pushed off the publication of this manuscript for personal and family reasons throughout the last 3 years.  However I can say in all honesty the book is 95% complete.  I still need to perform one last editorial review before sending it back to the publishing house for their final editorial critique.  Also I have not written the conclusion, or finalized the front and back inner/outer cover text and art.

Marc at the capital.

Marc at the capital.

I am accepting book endorsements at this time from professionals in related fields.  Especially in fitness, nutrition, health, medical, sports training, exercise science [physiology], vocational rehab, natural healthy lifestyle products and services, etc.  Simply send your bio, or [LinkedIn Link] and why interested in endorsing our book.

If selected you’ll receive ‘select’ sample chapter writings of our manuscript.  And if sample writings meets your endorsement requirements and approved by mirrorathlete… you’ll be given personal-company recognition with ‘your’ approved endorsement statement on back of our book cover.

Send book interest and endorsement request to:  marcwoodard@mirrorathlete.com

The book release date was recently listed 2nd quarter 2016 at our website.  Now a new release date, 1st quarter of 2017 has been agreed upon per Corp., annual minutes of the meeting.  I’m very hopeful this new deadline will be met.

My wife often asks when it will be done.  I simply reply, “It’ll be ready when it’s ready and not before.”  I’ve also had other writer’s say, “You know Marc it will never be good enough in your eyes.  ‘Just submit it, let the publishers tweak it in the editorial process and get it published.”  I’ll admit I’m a much better writer and editor than those earlier years.  However the quality of content and terminology must be consistent, relative, interesting, up-to-date, and valuable to all consumers and thought provoking enough to stand the test of time.  These are my standards which I will not compromise and will ensure this book is second-to-none in class.

I know the quality and competitive writing style and consumer value is there.  I’ve read each chapter a hundred times over.  And to tell you the truth the content is captivating to a point where I look forward to a reading it again, as I know others will.  Why? I teach anyone how to apply the skill-sets I spent a lifetime learning through simplified, interesting topics and client and consumer examples anyone can understand and relate too.  Then readers will often refer back when healthy life choices and changes require guidance through timeless literary consultation.  And for those struggling with physical, mental and spiritual adversity I believe the “Personal fitness Challenge Stories” at the end of each chapter will resonate on a personal level and be of great support, motivation and comfort to all who need and want to improve an adversity situation and live life to the fullest.

To stay up-to-date on our book project and monthly articles publication, click on Book Project Details, or 1st Book Release Update links.  Also learn more about topics of interest within our publications repository and/or subscribe to our free self-published articles at MirrorAthlete Fitness Secrets.  Also visit MirrorAthlete FaceBook page and “Like” us and share this exciting book release news.  Follow us on Twitter.  You can also visit our home site.  To learn more on Marc Woodard Bio, visit LinkedIn.

    Sid’s final question.  “Do you still take on clients for consultation and customized fitness programming on-line, visits or by phone?” 

No I haven’t taken on any clients, instructed fitness classes or manufactured supplements for some time.  My focus in 2007 was to get back to my Exercise Science roots.  First help myself, thereafter find a vehicle to share the knowledge I’ve learned and show others how to live life to the fullest.  There is so little time in life to give something back to others.  I had a story of immense value to tell and I wanted to share it.  A book was the best way to spread these principled fitness and healthy lifestyle truths from a fitness trainer and healthy lifestyle consultant perspective.

Now thousands of consumers will have a 1:1 consultant guiding them in natural fitness, health, wellness, nutrition, well-being, longevity, consumer safety and anti-aging best-in-class practices.  Including hard to find insider secrets the mega-industries hope you never find.

After the book publication maybe I’ll venture into new MirrorAthlete business opportunities.  For now I’m grateful and content living life to the fullest while giving back to my community as a local politician, writer and family business consultant.  I hope you continue to follow us and chime in through social media, etc.

Sid, thanks so much for this opportunity to share more history in the making with our readers.  Also I know when the book is published, everything you’re looking for and more will be there.

If any subscriber has a unique question, or article ideal simply send email to: marcwoodard@mirrorathlete.com and it may be published in our monthly newsletter.

Good health to you and your family!

Sincerely,

Marc.

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 monthly newsletter.





Challenging Social Disability Expectation

17 05 2015
Managing Back Pain As Natural as Possible is the Only Way for Me

Author: Marc Woodard on a 15 mile rural walk within/outside of hometown city limits

Updated: 17 May 2015

I know many out there are hurting with disabling mental, spiritual and physical pain thinking there is nothing more that can be done to improve the situation.

I do understand the feelings associated with loss of finances, immobility, productivity, loneliness, worth and dignity.  I’ve personally experienced these things during my own physical adversary and mobility challenge from 2003 to 2008 after injury.  And one thing I know for certain, physical loss almost always leads to mental depression.  And if not prepared with a plan to beat it, the mind and body begin to experience more illness and pain.

However, if you are able to mobilize your body for longer periods of time throughout the day, especially outdoors when possible, nature has a way of inspiring, providing solutions and purpose, while allowing the mind and body to heal. The encompassing being when connected to God’s universe have healing energy. Read: What is Pranic Healing and does it Work

Regardless of whether you’re recovering from injury, addiction, illness or disease and feel broke, you can be made whole again through self-healing effort. Even when temporarily or permanently confined to a wheelchair, dependent on crutches or cane(s); or have loss of limb(s). You’re capable of finding new and exciting purpose while enjoying life to the fullest.

Walking desolate dried up Northern California lakes and river beds for exercise

When the mind and body are stimulated, energized and challenged by changing environmental surroundings and activity; the brains cerebrum thinks, perceives and processes everything within and around it. Through transport of mind and body the processing of sight, sound, smell, sense and touch stimulation of environmental and spiritual elements has therapeutic and healing benefits.

However, if the mind actually believes the body cannot receive such a benefit through mobility activities then a disabled social expectation may likely result.

All too often we tend to lock ourselves away when we become mentally and physically ill or hurt. “Then ponder on all the whys.” Why did this happen to me, why won’t the pain stop, why can’t I continue the same lifestyle habits, why should I continue on to self-improve or help others, why bother?

When instead the focus should be on “the” who, what, where and how. Who are my real friends and family, what environment do I need to surround myself in to heal and get healthy, where do I find the best treatment and support group, how do I need to reinvent myself, contribute to community and find new purpose while living life to the fullest?

What is a social disability expectation?  I coined this term back in 2004 when I understood my injury was permanent causing lifelong pain that must be managed daily.

I believed for a short period of time my new purpose in life was to live as a disability casualty, or learn to live the way I believed society and medical doctors viewed and classified me. Especially as I struggled to walk correctly with mobility aids for many years while battling pain depression. It became apparent post op recovery; psychologist, orthopedic specialists and physiatrists’ recommendations were to live life as comfortable as possible and not stress over the “whys” but to move forward the best I could, as comfortable as possible. But I was discouraged from challenging my physical body more due to possible re-injury and neurological pain complications radiating throughout my body.

Marc after Second Hip Surgery

Nothing easy about a post op and recovery scenario

At that time I didn’t understand how to reinvent myself within a less mobile and pain ridden circumstance. This was my physical adversity challenge for many years and is chronicled throughout the “soon to be released” MirrorAthlete book chapters. It is also one of the integrated client stories and lessons learned. To learn more about my personal adversity challenge visit MirrorAthlete home site. Then click on Book Project link and read the narratives. Release of our first MirrorAthlete book publication will occur 1st quarter of 2016.

Make no mistake, it makes no difference if depression begins within your mind’s eye, caused by bodily pain, substantiated medical diagnosis, public perception, etc. Severe and chronic depression is a serious medical condition and without proper treatment and support may spell disaster for a patient on the mend. Read, L-Tryptophan, The Obesity, Depression & ADD Silver Bullet Solution?

In either case, the psychosomatic [brain and body] are connected through Neuro biochemical transmitter conduits [hormones, and feel good chemical pathways]. The point being, mental and physical illness, disorders and disease can all depress, stress and cause neurological pain through the same neuro transmitter conduits which can further sicken and disable the encompassing being.

I know many of you have woken up on certain days and felt bad, or under the weather and didn’t go to work. Imagine feeling that way every day. How would that affect your daily activities, mood, feelings and outlook on life? And what would you be willing to do to make yourself numb to those feeling? Begin a bad drug or drinking habit? Or fight your way back from the obis through self-healing activities.

When the mind is sickened and depressed then the body and spirit often follow suit. And when this goes on for too long mental fatigue transmits less of the healing feel good chemical energy (serotonin, dopamine and adrenalin, etc.) and begins to put more stress on bodily functions and cellular health. Then as internal and external environmental stressors continue, increased oxidative stress damage to cells occur. Then increase risk of illness and disease and more pain depression follow.

IMG_0277

So many ways to mobilize the body and experience life to the fullest.

I know from personal, medical consultation, client and educational experiences there is a universal energy capable of healing all that ails us [1/3 encompassing being is “spirit”]. Reversing ill-health can be accomplished through lifestyle change that connects our physical being to nature’s spiritual surroundings and energy. My healthy spiritual connection is made through daily walking activity on suburban and rural trail systems as a city dweller. Read: Learn to Embrace the Pain, Exercise and get fit.

To make sense of everything that proceeded to this point, let’s experience what it may be like to live the social disability expectation through another mind’s eye.

You now live a changed lifestyle due to injury or disease or mental disorder. You may/may not have limited mobility, take drugs of some form and receive disability checks monthly. People in general understand disability payments is a needed resource for those clinically diagnosed as disabled of the mind, or body, or both. What becomes bad about those payments are when recipients stop living life to the fullest when in fact capable of doing more.

For example, some believe their not capable of doing anything after disability rating and award of support. Other than living a sedentary lifestyle and stuck inside their home while partially or fully mobile. And others fear if they try to increase activity effort or become more productive, they may lose their disability finances. In either case this is wrong thinking.

Which life road will you choose? A path of adventure and purpose, or isolation.

One does not have to live a 100% disabled and sedentary lifestyle if on 100% disability benefits. There’s room to increase daily mobility activity and improve productivity, while managing pain without fear of losing financial support. Keep this in mind, once substantiated disabled by a medical doctor and awarded support, this will not stop unless you’re gaming the system [an entirely different scenario and discussion].

If you’re now suffering from a depressed state of mind, body and spirit, realize no matter the physical adversity challenge… you have greater purpose in life than meeting a 100% social disability expectation. For instance, does physical disability mean your brain or body is not capable to some capacity of increased productive function?

Does this not mean one can’t help others who now find themselves in the same situation and need a voice, guidance and advisement on how to move forward, heal and fine purpose in life?

Does this mean there’s no greater good one could aspire because of partial, or full immobility, disease, mental disorder and pain challenges?

Does this mean a broken body or mind can’t reason and mend itself out of depression and limited mobility with proper treatment and support resources?

To tell you the truth I could go on and on with reasons why someone should not meet a social disability expectation based on any other opinion than a medical doctor(s) and the knowledge gained once you’ve connected and participated within a relative self-healing treatment program. MirrorAthlete soon to be released book provides all these connections you need to know, get well and live life to the fullest.

The point is, everyone has purpose on planet earth.   Your decision to make… will you accept your disability as a lifelong sentence without hope of better circumstances? Or will you fight for happiness, purpose and quality of life experiences for the sake of self, family and community.

Family Needs You…

To fight and die for a cause is a noble endeavor. To lie down without a fight serves no purpose, especially when capable of doing more. In my mind, only total incapacitation [hospice care] should relieve one of further service and purpose to self, family and community. For that life purpose has been served and will be judged and rewarded not of this earth.

I know many broken bodies have given up on themselves because of injury(s) or chronic medical condition(s) and dependent on disability services making life more comfortable and secure. But in knowing you’re provided for there’s opportunity to help others when capable. Stay mindful, the spirit is strong and when connected to universal energy can overcome many types of physical and mental adversity challenges.

Even if your diagnosis and health condition is classified as stationary permanent (means condition is stable, may/may not improve and “may” get worse with age) is certainly not a reason to throw in the towel. To age without challenging disability on a daily basis is to limit mobility and life purpose. And for many increase health risk. This is where depression begins its insidious course on the organic brain and body.

If lack of mobility causes body weight to climb, then cardio circulatory and disease often follow and may further complicate primary disability circumstances. And when you see no way out of this progressive negative you experience more mental and physical depression and pain than need be.

Don’t let disability and society dictate how to live your life. Don’t accept or fulfill a social disability expectation that’s less purposeful than needed to accomplish life goals and especially when capable.

Be a MirrorAthlete® Warrior and take back as much of your life as possible.

See the world and enjoy yourself in social gathering space and experience positive life interactions.

Live life to the fullest, with purpose and in a way that makes you feel good about your time here in these mortal bodies!  Then you may experience life to the fullest with no regrets. And find peace within your mind’s eye, heart and soul.

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2015 Copyright.  All rights reserved, Mirror Athlete Publishing, http://www.mirrorathlete.com, Sign up for your Free eNewsletter.





Monitor Fitness Progress without Trainer Services

24 01 2015
Walking beaches is great aerobic exercise.

Walking beaches is great aerobic exercise.

How to monitor and sustain healthy body weight, appearance, physical performance and fitness levels like a pro, and without spending any money.

Believe it or not, if you use a weight scale and monitor two bodily vitals; blood pressure and heart rate, these measurements provide a good indicator of oxygen utilization, fat burning capacity, metabolic efficiencies and overall health condition.  There is a direct correlation between these particular vitals, fitness levels, health and physical results thereof.

For example when you fall within a healthy heart rate and blood pressure range it is much easier to achieve your fitness goals.  For example, when oxygen enriched blood circulates unobstructed throughout the body, it is easier to achieve a desired body weight, improve muscle tone, increase strength and cardio-muscular endurance and flexibility [Range of Motion].

The basics of vitals monitoring as related to healthy blood circulation and heart-lung circulatory capacity is pretty easy to understand.  If your heart rate and blood pressure fall within a normal range for your age, it is easier to begin, improve and advance a fitness goal, or improve health condition.  Likewise, if these vitals are outside normal ranges, it makes exercise and will power to start and continue more difficult, while health risk increases.

Start a New Activity and Meet New People.

Start a New Activity and Meet New People.

If you’re interested in determining how your blood pressure and heart rate stack up against a comparable populace, or want to date and record vitals baseline at no cost to compare future results, visit a local pharmacy.

Almost every retail store pharmacy has a free blood pressure cuff and heart rate monitoring station.  I can’t resist using the cuff to see if my vitals are within a normal range, or if I need to work on diet, exercise, or visit my doctor.  Pay attention to the blood pressure and heart rate charts, then document your results.  If your blood pressure and heart rate are significantly below or above age standards seek medical consultation.  Regardless of the results, write them down and use them as a historical vitals comparison and/or share them with a medical professional.  Then check at a later point in time to see if diet and exercise activity improves past results.

If you’re too far outside a normal range health risk increases.  Or the test equipment is out of calibration.  I’ve experienced faulty cuff monitoring stations a couple of times. Then visited another pharmacy and vitals were fine.  If you get the same readings at 2 separate locations, seek medical advisement and testing.

Blood pressure and heart rate indicators tell us a lot about metabolism and circulatory-heart health.  When blood pressure and heart rate are too low or high relative to sedentary and daily exercise activity; the metabolism, hormone and circulatory systems are experiencing cellular and functional stress.  For example, body fat may continue to store and add load to weight bearing joints causing pain and further health risk, while effecting the fat burning furnace.

The weight scale is probably one of the most convenient measuring devices I use. Body weight is either up or down.  If you’re up, concentrate on balanced diet and meal proportions and aerobic exercise activity to burn more body fat.  You’ll also note in many cases, when body weight is up, so is blood pressure and heart rate.  But not always.

IMG_1168

Walking requires a break with trail mix fuel to re-energize and endure the long haul hike back onto the trail.

It is aerobic walking, jogging and moderate running exercise, to include biking and swimming that injects oxygen enriched blood into the circulatory and metabolic systems when optimum aerobic exercise activity occurs…  And no health condition exists at specific efforts of physical intensity.

This physiological fat burning fact is measureable and known as THR (Target Heart Rate) zone, or the fat burning zone.  Which simply means, if you’re in the appropriate aerobic heart rate zone during exercise and performing at specific aerobic effort of intensity, you’ll burn more body fat.

Use the simple THR formula below to monitor HR and stay within the Fat Burning zone.  Then follow the 40 year old client example to apply formula on self to burn more fat fuel.

   Simple formula: ((220 – age) x Intensity of Effort%/6) = Beats per Minute (BPM)

Plug in your intensity % to determine heart rate range and stay within the fat burning zone and lose more body fat weight.

Intensity of Aerobic Effort Percentages:  50 – 60% – Efficient fat burning zone, 60 – 70% – Optimize fat burning furnace.  71 – 100% – Increasing physical effort beyond 70% begins to step up a greater anaerobic lactic acid environment.

First determine your maximum heart rate by taking 220 – age.  For example, if your 40 years old, your heart beats per minute would be 180 (220 – 40 = 180 bpm).

Then multiply 180 by 50% THR and physical effort needed to burn fat at the lower aerobic intensity range (180 x .50 = 90 BPM).

Or multiply 180 by 60-70% THR and physical effort needed to burn fat at the higher aerobic intensity range (180 x .70 = 126 BPM).

“These calculations provide only estimates of your heart rate maximum and cardiovascular work zone. To precisely determine your individual heart rate maximum, you would need to undergo physical testing, like in an exercise science lab (Richey 2013).” [ref:  http://www.livestrong.com/article/260503-cardio-heart-rate-formula/%5D

To learn more about THR click on the following link “How Cardio-Muscular Endurance Melts off Pounds.”

I use both vitals tracking and body weight weekly and TRH zone monitoring as quarterly practise to determine my level of fitness and overall health condition for my age group.

I make adjustments to daily diet and exercise activity if my numbers begin to fall outside an unfit range.  I also have blood draws taken every 6 months.  Blood lab results are great indicators of internal bodily functions and health condition.   if your dietary glucose (sugars), Cholesterol and Triglycerides (blood fats) are too high…  do journal these results for later comparisons against adjusted diet and exercise programed changes.

Continue to read all MirrorAthlete Fitness Secret articles.  Learn more about how to further improve fitness levels, reduce health risk, look and feel better and live longer in good health.

Save money learning how to customize your own fitness and nutrition  programs.  But in no way do I advocate avoidance of medical advisement, examination and/or treatment.  It is wise to see your doctor on a regular basis.

Author: Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET 2015 MirrorAthlete® Copyright.  All rights. reserved.www.mirrorathlete.com


 





Enjoy Holiday Meals Without Weight Gain or Guilt

21 12 2014

It’s that time of year again. What will be your New Years Resolution?

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 some food management and modified behavioral habit tips that may help alleviate fears of eating your traditional Holiday meals without gaining weight.

These tips may help you resist the temptation to overeat foods craved at this time of year.  I’m sharing a “no weight gain strategy” I’ve provided past clients and have helped to keep weight off within a 48 hour window of time and longer.  Although most didn’t lose weight… they didn’t gain any either.

It was through a diet consulting session a client asked if I could create a work around food strategy so they could eat their favorite foods during the Holidays.  And without derailing a weight loss diet plan.  Of course I told them there’s always a risk of falling back into a bad food habit when you eat rich foods.  But for this individual it was worth the risk to enjoy a good Christmas meal with family and not fear losing control over foods and body weight.

For some, it’s almost as if we have to harden the body for the rigors of war because of all the tempting food nemesis 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 to remove the excess food fuel from it.  Instead, our metabolisms get very efficient at storing body fat weight.  It is also true during the Holidays we all have a tendency to over indulge and then continue this pattern through the New Year.

We all know excess body fat has a direct correlation to poor health conditions and disease.  Some of the better know diseases directly related to obesity for example are diabetes, atherosclerosis, congenital heart failure, weight bearing joint pain, etc.

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’ll provide the same client tips to help you modify food habits in a way to enjoy a tasty meal in good company without fear of weight gain.  And quite possibly this may be a habit changing plan to supplement  your continued weight loss effort during the New Year.

But the tips alone may not be enough to meet your ultimate weight loss goal.  Since weight loss, health condition, medical history and fitness levels are all interrelated it is advised you seek a medical doctors consultation if you have a serious obesity or health problem.  These food strategy tips will not help if you are in poor health, have substance abuse problems, obsessive compulsive tendencies and/or carry excessive body weight.

IMG_0186

A Time to Celebrate With Family

I’m no different than you with regard to all the tempting 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 management strategy is the best deterrent to minimize an uptick in body fat weight you don’t want.

There are many reasons one may over consume foods daily [stressful environment,  compulsive behaviors, bad relationships and depression to name a few].    However when over consumption occurs frequently, the body tends to accept this habit as the norm.  Hence a new habit of overeating is formed and weight gain is inevitable for most of us.

The fact is as you age the body simply doesn’t require the excess calories it once needed during the developmental 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 requirement is to cut out excessive calories and participate in some form of low stress aerobic exercise 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, medical conditions, genetics, etc.,  I can’t predict or provide a one fit “hold the weight” solution that will work for everyone for a few days.  Especially when I know the program was designed and worked for a few client types that wanted to indulge during the Holidays without experiencing weight gain.  But since I know these tips can work through short-term modification of food behavior and habit it’s worth sharing because it can work for you.  Especially if your the type that has enough “will power” to apply a short term off-the-wagon dietary strategy to self control within the 8-Tip Holiday Meal Plan guidelines below.

Can this food tips strategy work long term?  Yes I believe it can for certain individuals.  But determining each individuals fitness and weight loss goal nuances, habits and behaviors within environment etc., is best accomplished through 1:1 professional consulting services that make these connections and provide relatable  information  that resonate with clients.   Personalized fitness programming with a safe weight loss long-term strategy has the best chance to succeed when unique lifestyles are analyzed and prescribed relative to the individual.

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 that most of us can only dream about.  For others, to help reduce calorie consumption during the Holidays, My 8 tip Holiday Meal Plan plan may be of some assistance.

Best Time Ever

Best Time Ever

Now, let’s get to the meat of what you’ve been waiting for. Here are the tips clients and I have used to minimize weight gain during the Holidays.  If you take this 8-Tip Holiday Meal Plan to heart and apply it, it can work for you 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 feeding frenzy seems to be ingrained within the American 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 your stomach will not be empty for the next 4-6 hours after each meal depending on metabolism.  This digestive function varies within 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 and you just won’t want to eat as much.

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

You don’t drink and drive do you?  Well, what makes you think you could drink and consume without injury to your body?  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 made of over consumption is easy to understand here, eat and drink like Vikings… No pain… Much 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.  Plus, water will make you feel fuller faster.

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

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 strategy that advises one to move away from the table and out of the kitchen after the meal.

Tip 5#Take your first serving, after you consume this wait 20 minutes before you think about seconds.

Take at least 20 minutes and enjoy the meal before you even think about seconds.

“Seconds is not recommended.”  This will be the hardest part of the meal plan.   It takes your brain approximately 20 minutes 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 1/4 the plate diameter.  And no piling on.

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

This will only add insult to injury.  Your body simply is not designed to handle this mass assault without consequences, especially if you’ve achieved fullness after eating the main meal.  Wait 1 hour to see how your body processes the feeling of fullness.  If you experience a feeling of satiety after a period of time then do enjoy some dessert.  But if you begin to experience fullness again back off.

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 stimulates and addicts some to a continued and similar eating patterns for months.  And thereafter another 10 pounds is added to body weight.

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

DSC00495

Marc prepares for the Holiday festivities with family. A time of Year to reflect and be thankful for all we have.

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

Hopefully, I’ve provided a few tips you can relate to and apply this Holiday season.  You’ve now learned how it’s possible to embrace Holiday foods without guilt and doesn’t’ compromise taste buds or the social meal experience with family.  And best of all, if taken seriously and applied correctly, you won’t gain any weight.

Many can enjoy tasty meals during the Holidays without gaining weight when a reasonable food consumption plan is known in advance to help modify traditional Holiday food habits.

Please have a wonderful Holiday season with family and friends and don’t let your food fears and weight loss diet plans compromise having a great meal experience with loved ones.  Plan, prepare and participate in the spirit of the Holidays, you’ll be glad you did.

Merry Christmas and have a Happy New Year!

Author:  Marc T. Woodard, MBA, BS Exercise Science, ANG, MSC CPT RET.  2014 MirrorAthlete® Copyright,  All rights reserved.  Sign up for your free monthly eNewsletter.





Resolve to Lose Weight through Simple Changes

11 11 2014

Wild Turkeys in California on Rural Walk

So your New Year’s resolution is to improve your fitness levels.  What will your fitness goals look like and how will you achieve them?

The most common and desired fitness goals by clients are:  weight loss, reduced body fat, muscle strength, increased cardiovascular and muscular endurance and flexibility.

One must also recognize the will power necessary to change habits and behaviors and is an essential mind set attribute if long-term fitness goals are to stick.  So what will be your fit-healthy strategy to succeed in your New Year’s resolution?  First you must know how to develop and apply a fitness plan that’s relative and right for you.

What fitness goal will you be working on?  The most typical New Year’s Resolution after the Holidays is weight loss.  Since I’m targeting weight loss as a fitness goal you will have to have a little will power and motivation to do this on your own?

First of all, “you know yourself better than anyone.”  Am I right?  Of course I am.  If you’ve been telling yourself for the last 2-3 years your New Year’s resolution is to lose weight and you’ve still had no success, hopefully this insight will help increase your will power and motivation to achieve a desired weight loss result.

I know many of you are conflicted with life events that seem to sabotage your fitness plan each year.  Like you, I can easily relate to these things.  For example, job stress, kid and adult care, relationships, feeling tired, addicted to bad habits that take away motivation-energy-will power (bad food & drink habits, smoking, drugs, etc.), lack of sleep, stressful and/or toxic environment, etc.  I could go on and on, but I’ll stop here.

You get the picture.

If any of these life events and issues are preventing you from achieving a fitness goal(s), you must find a workable solution to change a bad situation/ or stressful environment if you expect an opposite result.  If you cannot make the positive lifestyle changes needed that motivate you to achieve personal goals, you’ll forever struggle to enjoy life to the fullest while fitness levels, mindset and health continue to suffer.

And if you fail repeatedly and continue to feel bad about yourself and situation, you’ll eventually give up on other life ambitions and goals.  Repeated fitness failure and feeling miserable for too long is a recipe for “depression,” which is also a common cause of physical illness and disease.

Also, if you begin a restrictive and dangerous weight loss program out of desperation as a short cut to lose weight you may cause further harm to your mind and body.  When the body’s metabolism discovers it’s been duked unnaturally, it will eventually retaliate by packing on weight with a vengeance after the fact.  And if you become dependent on  yo-yo dieting abusive tactics, you’ll break your metabolism permanently, gain more weight and in time will cause more pain, depression and other unnecessary illness and disease.

When weight loss failure happens too often, this reinforces a defeated mindset, “I can’t lose weight,” therefore I’ll continue the bad habits and further compromise health and quality of life experiences.  The mind then accepts an unhealthy viewpoint which intern harms the encompassing being throughout time.   I’m here today to tell you, you don’t have to accept unhealthy weight loss short-cut practices to lose weight naturally.

Through years of personal client experience, I explain the healthy and unhealthy lifestyle habits and resulting effects and how to eventually change a poor dietary and/or bad activity habits.  But it ultimately is the individual, armed with useful and relatable information; and if medical help is needed seek it out; and where they must chose, decide and truly want to make change.  The key elements in achieving a desired fitness goal, if you’ve not been successful at it for years is to admit you need help in understanding the following concepts and applying the necessary lifestyle changes.

1)    If you have “repeated” failures at losing weight or your health is at risk, you must change the habits, or behaviors that are causing your weight problems.   If you are grossly obese and/or your health is at risk seek medical attention immediately!  See your primary care physician and seek a referral to a behavioral therapist, nutritional, life coach or fitness trainer-consulting service to help target your weight gain nemesis, or bad behavioral habits.  Then build an action plan and resolve to change to healthier lifestyle habits and/or healthier environmental conditions.

2)   It is my belief you must exercise to have effective long-lasting weight loss and sustaining results.  However, for those that have not participated in a fitness exercise activity and now find themselves overweight, a walking program will be your best course to aerobically burn body fat and lose weight with minimum risk of weight bearing joints.

Exercise activity can be performed in many different ways, e.g., resistive weight training, walking, hiking, biking, jogging, etc.   Basically anything that moves the body consistently for a period of time provides an aerobic fitness benefit.  Walking at a brisk pace (3-5 days/wk for 15-60mins) is the best metabolic fat burning, low-stress exercise activity which results in weight loss and cardiovascular benefits.  However, if you are just starting a walk program, “do not start out walking at a fast pace,” you may work your way to higher intensity, or brisk walking pace over an extended period of time if you’ve been sedentary for awhile.

When you incorporate exercise into a weight loss program you reap other benefits, such as:  Increased metabolism, muscle development, fat loss, body toning, mood enhancement, strength, flexibility.  And decreased cholesterol levels, blood pressure, mood swings, depression, stress and other illness and disease risk.

3)   There are certain habits that will sabotage any weight loss goal:  Uncontrollable and bad eating habits and smoking, drinking and legal/illegal drug addictions need to be addressed.  Behavior therapy or in combination with cessation treatment and group therapy may be ideal in order for you to be successful in your weight loss and healthy lifestyle objectives.

4)   As we age our bodies require anti-oxidant and whole food quality nutrients to boost metabolism, increase energy, mood; maintain weight and overall health.  So balanced diet in the form of healthy macro and micronutrients become more important especially if one expects to optimize weight loss results.  If you can’t get fresh whole foods in your diet, I highly recommend you supplement your food source with a high-quality vitamin-mineral product.  Food is energy and certain foods have more or less high nutrient concentrates that don’t always find their way into the daily diets for whatever reason.

5)   It is also true, in the short-term a weight loss program which incorporates exercise may add weight.  You say what?  That’s right, depending on body type and exercise activity it can increase muscle mass (muscle cells are more dense and heavier than fat cells).  When you exercise the muscle fiber can increase in mass and weight.  So as you lose body fat “at first,” muscle mass increase will keep your weight consistent and may even show a slight increase on the scale.  The trick here is to understand this is normal and eventually, the more muscle developed means greater fat burn.  This equates to greater fat weight loss in time.  Eventually, the weight on the scale begins to drop after the bodies muscles become better conditioned.

6)   There are simple weight loss measurements to measure success.  If this is not done you may lose focus on your goal.  The simplest and quickest form of weight loss measurement is a scale and the way clothes fit around the waste.  If my weight increases and waist band feels loose, I equate this to muscle mass weight increase.  If my weight decreases and waist band feels tight, I equate this to body fat increase and muscle mass loss.  If my weight decreases and waist band feels loose while aerobics walking activity continues; I equate this to lean muscle mass toning and body fat loss.  “For me,” this represents an easy way to measure my weight loss success.

Is this the best way to measure fitness and body fat weight loss success?  No it’s not, but it serves as an inexpensive base line reference that provides some positive feedback results for your efforts.

So what is the perfect weight loss program for you?  The answer lies within developing a relative daily exercise and balanced nutrition program relative to your lifestyle needs and wants, and a plan in place that can sustain healthier habits long term.

When exercise is included into the day then will power also increases to stay the healthy lifestyle course.  Why?  because the mind and body craves the addictive body chemicals released by exercise!”   Read article (Get Skinny by Activating Addictive Body Chemicals, November 2014, Woodard).

In understanding these concepts and principles you’ll experience more daily productivity, feel happier, healthier, have more energy, feel and look better and enjoy more quality living experiences.  You will also boost your MirrorAthlete image “the way you see yourself in the mirror” which will definitely boost your ego and motivate you to accomplish other life goals you thought impossible.

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2014 Copyright, All rights reserved.  MirrorAthlete Corp., Publishing @: www.mirrorathlete.com, Sign up for your free eNewsletter.





MirrorAthlete® 1st Book Publication, A Powerful Principled Fitness Philosophy

17 07 2014

 

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

Always thinking, how can we each do our part for a better tomorrow.

Updated: 06 April 2015

The principled fitness techniques and context within our 1st book publication, due 1st quarter of 2016 is unlike any other fitness, health, and nutrition, lifestyle change book you’ve ever seen or read.

It is now in a final publisher development format.  It is loaded with unique personal and fitness consultant perspectives, client and other relative newsworthy stories, self-help forms, tables and satire graphic depictions that support each chapter’s unique content and personality.

These things and more provides the reader with a unique entertainment and interactive experience while learning consumer and self-help fitness trainer-consultant skillsets and techniques that can be used for many years after the book’s released.  The book in many ways was developed and designed to be a timeless fitness trainer programming and healthy lifestyle consultant how to book.

The MirrorAthlete® Science and applied fitness consulting philosophy evolved through an  exercise science discipline and lifetime fitness consulting practice from the fitness industry, Exercise Science education and military service.  Which included, fitness center and recreational programming, consulting and medical health services experiences derived from two military branches of service.  One in the Army and the other in the Air Force.

The content within this book is not hype and provides a scientific, consumer wisdom and balanced fitness programming approaches that can be applied by anyone who desires to meet a specific fitness, nutrition and lifestyle change goals within changing environments.

Marc has managed to take multiple client and personal experiences as a lifetime fitness consultant and trainer that defines, relates and applies MirrorAthlete® Principled Fitness Philosophy in a very unique way.

This knowledge allows anyone to succeed in creating a customized fitness program without the cost of a professional fitness trainer or specialized consulting services  Marc provides the knowledge needed if you decide to take on advanced self-help fitness programming which is also in the book.  For those that need basic guidance on topic he provides safe informational instruction, illustrations, client examples, medical referred insight and how to build a basic fitness and lifestyle change program in a way anyone can learn to apply it.  Then get you to the next level if you’d like to take the challenge.

These fit healthy lifestyle principles and consumer choice and practices are also backed by hundreds of professional citations throughout the book.  So you don’t have to take the word of MirrorAthlete’s years of specialized fitness consulting, training, education and other relative experience.  We back up our work.

If you lack motivation to get started with a basic or advanced fitness program, we shown how to overcome low motivation by increasing will power to stay the course.  When this wisdom is personally relatable and applied correctly, long term fit-healthy habits and behavioral change stick and it becomes easier to repeat the lifestyle changes.  As you work towards your fitness goals, you’ll do so without worry of being told you need to be on a restrictive diet plan, or buy an expensive product, service or fitness gimmick.  We don’t sell you anything but information you need and want to help you lose that stubborn body fat and/or help you achieve the next fitness goal or lifestyle change and/or remove bad habits, behaviors and addictions, etc.

It is understood many obese and out of shape individuals are looking for specific fitness results: i.e., weight loss, strength, muscular endurance, tone, flexibility and physical enhancement shortcuts that promise quick anti-aging and performance results. The marketplace is littered with manmade products and services that promise fast results… some work short term, while others don’t work and may cause harm to health.  In the long run to become dependent upon manmade chemicals of any type will cause long term risk to your good health. You don’t have to go the unsafe fast results route to reach your desired fitness or lifestyle goal and stress yourself out doing it.

We know the marketplace won’t provide consumers the entire exercise and diet  products risk picture for good reasons.  There’s no money in being completely truthful.

We’ll break down the consumer smoke screen for you by bringing more clarity on consumer hot button topics, divulge the marketplace fitness, nutrition, health and consumer truths and help connect  the cultural and environmental dots.  In many ways, your good health depends on truthful information that’s not always easily seen.

Because the marketplace is fickle and full of greed “many sales people lack honor and integrity for the sake of a buck.  By making these marketplace connections through a unique fitness philosophy and sense of humor will ”no doubt” resonate with anyone that reads this book.   Heck, many of you will relate to the humor and simultaneously be appalled and disgusted on how our marketplaces functions and treats consumers and voters.  This book is designed and guaranteed to question national consumer safety policies and get you thinking about a healthier lifestyle change action plan and making consumer decisions a family lifestyle practice.  Thereby limiting government control and reach over health care family decisions.

Getting more Americans engaged in supporting preventative resources for our K-12 schools to reduce childhood obesity through ill-health prevention and healthy lifestyle education courses will support communities in becoming more productive and healthier for the next generation that follows.  The books contents will also serve as the needed attention getter to steer a Nations’s ship that’s lost its spiritual and moral ruder.

If you are 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 your tired of being overweight and unfit, look no further.   We connect all the environmental and lifestyle dots by using specialized knowledge combined with 60 years of exercise training, fitness, nutrition and health consulting service experiences to relate to your specific needs.

MirrorAthlete Inc., is uniquely positioned through relative experience to expose these hard to find industrial and marketplace fitness and health truths and practices.    It is for good reason the marketplace hopes the majority of you never discover what’s in this book.  The unique contents threaten to fundamentally change habits, behaviors and industrial supply and demand and profit margins.  As our nations moral rudder is redirected by individual leading fit-healthy and moral lifestyles one at a time, the marketplace, consumers and government policies will change for the better.

I personally show how to apply these fitness and consumer principles by revealing 19 Powerful Fitness Principles [MirrorAthlete® Principled Fitness Philosophy ].  These principles provide the knowledge you need to customize your own fitness program without paying a fitness consultant-trainer; or need of questionable and untested manmade dietary, supplements, enhancement products or services.  Once shown how to decipher the healthy lifestyle consumer code you’ll become addicted to your new customized fitness program for life.  Why, because I show you how to create and develop one that’s safe, natural and fits like a glove and motivates you to participate daily.

Within ending each chapter there’s the authors ongoing personal fitness challenge that’s relative to each chapter’s content.  In doing so Marc shares how he applied this information on himself during injury and disease after military retirement and overcame adversity.  Those with physical and mental adversity challenges can relate and understand how using the same tool box can benefit fitness levels, health and quality of lifestyle.   No matter the fitness or health condition, when mobility exercise and balanced nutrition and healthy lifestyle principles become relative to the individual then quality of life can be improved upon and experienced.

We ask that you and your friends support our mission  “Saving a Nation in Pain,” by purchasing our book once published and help put a stop to childhood obesity.

We also accept donations at our home site to assist with further outreach to further promote more ill-health prevention resources to our subscribers and future leaders.

Please visit our home site – If you believe in MirrorAthlete® Principled Fitness Philosophy, please click on the BLUE FaceBook “LIKE” button.  We appreciate your support.

Good health to you and your family!

Author: Marc T. Woodard, MBA, BS Exercise Science, ANG MSC, CPT RET.  2015 MirrorAthlete® Copyright.  All rights reserved.  www.mirrorathlete.com, Sign up for your free eNewsletter.