Get Skinny by Activating Addictive Body Chemicals

11 11 2014
IMG_0277

Any aerobic endurance activity will release addictive body chemicals that benefit health and wellbeing

One way to increase the odds of longevity, good health and wellness is through daily physical activities that stimulate the body’s natural release of addictive feel good chemicals.

Of course eating a balanced diet is very important to sustain good health, body weight and wellness.  But through daily exercise activities the metabolisms effect on will power and motivation to continue it increases everyday you stay the fitness course.

What chemicals are stimulated through exercise and how do they help us sustain the daily activity habit?

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.  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.

How does one initially find the will power and motivation to exercise relative to lifestyle and fitness needs and stick to it?

I do realize exercise activities that work for some may not work for others.  But with a little more insight, maybe a daily workout concept can by applied on self that will resonate with you long-term. If you can commit to a low impact aerobics exercise program daily you will then begin to release the feel good chemicals to make exercise a joy as opposed to a burden and painful experience.

Continuous daily exercise triggers these feel good chemicals and will cause “for most” an addictive exercise habit within 1-2 weeks.  However, everyone differs slightly in metabolism, exercise interest, motivations, intensity and mode of exercise, etc.  For some the body chemicals release an instant craving for daily exercise.  Where for others it may take a little longer once daily exercise begins.  However these addictive cravings for daily exercise may be trumped by bad behavioral habits;  thereby challenging will power and the motivation to exercise daily.  And until these bad habits are changed, modified or stopped, the commitment to daily exercise is threatened.

To maximize the odds of achieving healthy  longevity and wellness 4 behavioral habits must be addressed. 1)  Stop substance abuse.  2)  Eat a balanced and nutritious diet.  3) Become addicted to your body’s natural producing chemicals through exercise.  4)  Remove yourself from unhealthy and stressful environments.

The increased exercise activities experienced by clients did not require a lot of will power, but did require some effort and discipline.  Hence a small amount of will power is required when you begin a daily walking program.

Find a motivator to increase your will power to get you moving.  For example, have a fitness goal in mind: weight loss, body tone, want to feel and look well, etc.  Then start daily exercise slowly by increasing intensity, duration and frequency when your body tells you its okay to do so.  In time your body will release more feel good chemicals, then you’ll become better conditioned as a daily practitioner of aerobic exercise.

The best New Year’s fitness resolution advice I could give you as I’ve done with so many past clients is to start a daily walking habit.  Walking is a low impact fat burning activity.  Many don’t understand the exercise science and benefits of a daily aerobic walking habit.  But I assure you, if you walk for at least 15 minutes a day, you’ll begin to release more of those feel good chemicals.  And in time, your walk pace and distances will increase, so will your muscle tone, metabolism and circulatory function and body fat weight will decrease and you’ll look and feel better.

If you’ve been sedentary for a long time, walking at first may seem uncomfortable and maybe feel unnatural.  But keep this in mind.  As hunters and gatherers are bodies were designed to move by walking.  Walking is a very natural thing for us to do.  And in a short period of time, if you walk daily you will become addicted to it.  From this point forward fitness levels increase and you’ll find yourself challenged and wanting to do other advanced activities you thought were no longer possible.

I’ve had some obese clients walk or ride a stationary bike for a year.  Thereafter participated in a competitive long distance walking, hiking, jogging and biking event, etc.  They never imagined themselves capable of doing anything like it.

Be excited about all the possibilities that lye in front of you and enjoy life to the fullest by maintaining a daily mobility exercise habit!   Now go get addicted to the natural feel good drugs produced by your own body and reap the wellness and health benefits!

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

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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.





Rehabilitation Tips to Improve Active Lifestyle

23 02 2011

A Herd of Elk on Oregan Coast Near Seaside

    Anyone that has experienced rehabilitation after physical injury, illness or disease understands nursing oneself back to health presents a huge undertaking.  This is especially true if the disability setback is long enduring.  And, or the disability is permanent and you need to learn how to work around the trigger pain(s) to get work done.

     It is also most certain that when you become injured, or disabled for long periods of time, a whole new set of emotions you’ve never experienced impact the psychosomatic (mind-body) connective wire ways.  This occurs first through physical limitation and pain.  Then if an injury converts to long-term chronic care conditions that include significant pain challenges, then depression can further affect the body’s ability to resist susceptibility to other illness and disease.

     And then the third component of being (soul-spirit) can further be challenged which also can impact one significantly.  Without a well developed understanding of how a 3-part being (mind, body, soul-spirit) perceives a traumatic and painful event; understand “any” long-term rehabilitation process can create other illness and disease challenges through depressed feelings of being.  The goal during any rehabilitation phase is to stabilize a chronic condition and learn to live with limitation challenges the best you can [if this is the case], “without dwelling on what you can no longer do.”  With this understanding and from this point forward, your quality of living experiences can and will improve!

     Pain does not discriminate with only one part of being [physical]; it also challenges our mental and spiritual health.   It stands to reason, if you have a fit-healthy encompassing being (mind, body, soul-spirit) before “any” stress, or disability event occurs; a much better processing of the pain adversity that follows will be much easier to deal with.

     Now, let me get back to rehabilitating self after a stressful life event has occurred; or after injury-surgery, or you now experience illness and/or disease pain.

      After talking to many people that had similar rehabilitative physical and mental pain challenges, I find we had commonalities that put us on the fast track mend while learning to manage our pain.  And I’m here today to share these commonalities through tips that appear to make a significant difference in lifting ones spirit to get up and active with life after adversity strikes.

     First of all, be realistic about the extent of your illness, disease, or injury; in doing so you can then begin to heal yourself.   I’ve found by understanding my limitations and working around pain triggers, I have improved upon my daily productivity and quality of life experiences while alleviating pain.  Listed below are lessons learned that helped me to work around my daily pain challenges.  In realizing and accepting these personal experiences as truths, I’ve been able to move forward with my life “productively” in a way I could never have thought otherwise.

1.   First, realize you have a physical/or mental limitation that may/may not be permanent.  And may be further aggravated into insidious illness or disease. If you don’t understand what activity will exasperate, aggravate and excel the pain condition(s); you must also know, by not changing activity habits per pain threshold (pain intolerance) and mental acceptance of change, you may likely cause further decline in overall health.

2.   To allow a physical limitation(s) to control your mental ability in living a productive fit-healthy lifestyle relative to pain challenges, will put further ill-health stress on being.

3.   Understand mental limitation also impacts physical activity.  When mental road blocks tell you, you can’t participate in activities; it also begins to tell you, you can’t participate in “any” activity.  This is absolutely an untruth conjured within the conscious mind.  You are capable of other forms of activities.  Soul search to find a new activity you can participate in.

4.   You can rehabilitate yourself around pain triggers.  Trigger pains can occur throughout the mind and body.  Your medical provider, pain specialist, physical therapist can work with you to provide many tools you’ll need to alleviate pain for better quality living experiences. 

5.  Humans are social creatures by nature and have need of social contact.  Without social contact the mind can become depressed leading one to become recluse from society.  And through a depressed mindset often follows physical-mental illness and disease.  You must find social interactivity with friends and family in order to maintain a healthy mind-spirit.  This in turn provides the physical-mental being more tolerance to “pain intolerance.”

6.   Humans desire and crave activity.  From the beginnings of time, man was designed to walk and accomplish work.  Our bodies and minds require exercise activity.  And walking is the best form of aerobic, fat burning exercise to accomplish all we need in life.  Walking is the best metabolic enhancer and centurion secret to long healthy living experiences.  If you cannot walk, there are other interactive physical activities to participate in.  Work with your physical therapists and rehabilitation personnel to tap local medical resources, educational workshops, therapeutic sessions, etc., to develop lifelong activity programs appropriate for your rehabilitative and fit-healthy needs.

7.   You must learn to advocate for timely and applicable medical care.  When you feel ill, or pain for too long, you must seek medical advisement.  To push off long-term illness can eclipse into acute and chronic pain disease.

8.   You must not become addicted to pharmaceuticals.  Take medications as prescribed by your physician.  If you become addicted to medications seek help from your primary care physician, or pain management specialist.  Addiction to pain killers for example has the potential to create many more secondary problems that can only complicate your particular mind, body and spirit-soul pain.

9.   Understand how important daily activity is to your overall rehabilitation success.  Without structured daily physical therapy and/or activity exercise the body will take longer to heal.  Inactivity will have an adverse effect on your mental thought processes and hamper will power to effectively change your physical and pain situation.  To compromise “will power” for lack of an active exercise plan will depress your entire being.  And when you become depressed in mind, body and spirit “being” is susceptible to further pain aggravation, illness and disease.

10.  You must not think with a social disability expectation.   In other words, do not allow yourself to believe you are disabled, even if limited mobility is the case.  You must understand, even when you have physical, or mental limitations you can reinvent your lifestyle to accommodate any physical challenge.  If you believe mentally you are disabled physically, your quality of living experiences will become just that, a limitation in your abilities to maintain social and mobile interactivity.  And regardless of disability severity, “believe it or not,” it is possible to enjoy better quality living conditions if your mindset does not limit your belief in what you can and cannot do.  As I’ve experienced, when real physical limitations are placed on mobility it requires one to retool the way you think in an approach to living life to the fullest.

11.   Take control of your life and lead your way through recovery.  I’ve found to lead my way through anything in life is much better than following anyone’s “long-term” advice on how to get through a difficult and personal physical-mental challenge.  This is because it’s easy for people to render a personal opinion based on what they feel is right for you.  Remember, they don’t feel, or think your pain-limitation challenges daily.  The point is, we all know inherently what each of our physical and mental limitations are, however, many of us have been conditioned by others making decisions for us.  It is now time for you to take control of your life, especially if you are now having difficulties through a rehabilitation, illness, disease or chronic pain scenario.  Only in this way can you begin to mend in a way that is fit-healthy for you.

12.  Instill belief in self that quality living experiences are in your future.  You must believe you can change your condition for the better if you stay consistent and work your rehabilitation, or pain management program.  You also must be prepared to partake in a program that could take months, or years before obtaining 50% of your physical abilities back for example.  There must be acceptance that in the end [if this is the case], if 50% is gained in activity ability, this becomes your new 100% physical capability [with limitations].  Activity goal setting is an important tool when programming activity plans through rehabilitation.  In knowing ill-health adversity experiences is not the end of quality living activities; instead, can become a new and exciting life experience.

13.  Don’t accept negative feedback.  I can’t tell you how many times I was told I’d most likely need assistive devices to walk for the rest of my life.  I didn’t accept this consult from my physicians.  Although, I surely thought it was a possibility.  In other words, I accepted the possibility of limited mobility disability but worked my physical therapy and exercise activity faithfully.  After 4 years of self-rehabilitation, I’m now free of assistive walking devices since 2008.  The point here, the mind-body conduit is a powerful electro-neuron stimulator.  If you believe you can physically do something to where you were unable at one point, the mind is capable of rewiring movement around pain.  I’m now capable of walking 10-14miles per day and am now working to get my 1996 upper body bulk fitness build back.  Can I achieve this goal?  I won’t know until I try.  Follow me in future eBook publications and I will share my rehabilitation and fitness stories (See, our home site Books page).

14.  Always present to your medical providers a fitness plan during the rehabilitation portion of your program while working through the rehabilitation process.  This is important why?  Because, all too often after a life changing event we return back to old habits that may have contributed to our inpatient stay.  It is important to realize fit-healthy life changing habits must continue after any rehabilitation treatment picture.  To do any less is to experience more suffering and pain then necessary.  I find it helpful while working with the medical community during the rehabilitation phase of recovery to compare fitness activity notes.  This way one can make the best informed decision for the best daily activity exercise with less risk of aggravation and secondary injury.  To have a physician, or specialists input on your daily activity, or exercise program goals helps you to customize a fit-healthy program that’s safe and right for you.

15.  What should the fitness plan look like?  The plan should look right for you.  In other words you know what your interests are and you also know your capabilities and limitations.  If you are more social, gage your activities around social activities.  If you are more physically active, interact in some form of daily movement activity.  If you are somewhere in-between, inter mix activities that put you into a socially interactive fitness environment.  Either way, you gain body-mind interactivity within the world around you.  This is fit-healthy for your 3-part being (mind, body and soul-spirit).

16.  Sustain healthy activity and habits for life.  Regardless of whether you’ve experienced a significant physical or mental pain challenge is not the point here.  The point is ill-health prevention and preparedness for the challenges that we will all experience is a must to alleviate pain experiences, “especially during the aging process.”  And we all can minimize our life pain experiences by learning to take charge of our own pain, stress, depression, malnutrition, addictions, illness, and disease and rehabilitation predicaments early on in life.  To do otherwise is to create more pain and suffering upon ourselves and our loved ones.

17.  Educate yourself on your condition.  Through education and understanding your illness, disease and rehabilitative life challenges will mitigate the ill-health effect and mobility limitation you may otherwise impose upon yourself [knowingly, or unknowingly].  Through education on your medical condition(s); an effective plan in preparation of what will ensue through the rehabilitation phase for example, will help increase your will power to pull through the physical therapy phase of recovery.  In knowing this you can discuss your life fitness activity ideals with your medical providers.  Allow them to make their recommended safe activity limitation input.  But you get to make the final decision on how you proceed with your life activities from that point forward.

     We all have a purpose in life.  And only our maker knows why we must experience pain adversity.  Also, it is important to note, had I listened to all of the medical opinion with regard to my mobility limitations, I would have limited myself possibly to a wheel chair, or assistive walking devices for life. 

     Don’t allow a social disability expectation and addictions to this expectation prevent you from living a quality of life that could otherwise be.  All too often, we listen to others that don’t understand what’s in our best interest.  They have their interests of not wanting to see us suffer.  You really can’t blame your loved ones for that, but in many cases this doesn’t help the one that is experiencing the pain challenges.  It is good for you to understand caring about a loved one’s comfort is human nature and you should expect this to occur.  But also, in this light you need to understand, you don’t have to proceed to limit yourself from participating in life to the fullest, especially if you are capable!

     What I needed was a good kick in the ass to get myself out of a rut.  We’ll nobody could do this for me; I kicked my own butt mentally by telling myself I was capable.  And you know what, I was!  Besides, I was getting pretty tired of feeling sorry for myself and others feeling bad for me.  This was enough for me… I had enough pity.  Regardless of my life long limitation outcome, I was determined to work towards becoming the best I could be physically and mentally and interactive with life.

     Once I decided to accept my physical limitations everything got better.  The depression left, I learned to work around pain thresh holds that would keep most down and got my life back.

     You can do it to if you want it bad enough.  Never give up on yourself, or your family!

 Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2011 Copyright, All rights reserved, Mirror Athlete Publishing @: http://www.mirrorathlete.com,  Sign up for your Free eNewsletter.





This Year’s Fitness Weight Loss Goals

22 12 2010
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?  It is easy to make testament and claim to improve your overall fitness levels.  But to say it and make an effective plan are two different things.  And really, what is a fitness goal anyway?  Let’s start by defining what a fitness goal is, or should be.  A fitness goal is achieved by modifying behavior resulting in an intended fitness outcome and is measurable.       Measureable fitness goals are:  Lose weight, reduce body fat, gain muscle or increase cardiovascular endurance, reduce blood pressure or cholesterol etc.  In order to accomplish any of these goals behavior must be modified to achieve the desired outcome.  One must also recognize will power to change behavior is a driving factor toward meeting long-term fitness goals.  Will power is enforced with a deep desire to make a change in life style habits and behaviors that may require months, or even years to achieve the desired outcome results.  (Also Read, “Will Power to Control Compensation Weight Gain Effect, Woodard, Nov 2009).

     So what will be your fit-healthy criterion to gain a wellness benefit for the New Year?  First you must know what it is you’d like to change about your current fitness health, or lack thereof.  You must make sure your goals are realistic and you have a specific plan to reach them.  Also you most likely are aware there will be days that you will lack enthusiasm as fitness goals will appear “through time” to get further and further away.  This fact alone is enough to knock the best intended New Year’s fitness resolution right off the table.

     What fitness goal will you be working on?  The most typical New Year’s Resolution for many is to lose weight, quit smoking-drinking and/or get into better shape, etc. 

     For me, weight management is the toughest.  This is because I can flex in weight by 5 lbs on any given day.  And I can hold these higher end weights for days.  But I understand my physiologies metabolism based on a bunch of factors.  And I will tell you, my weight is in decline during my weight loss program even though I see these hiccups in weight gain sporadically.  I also understand the body’s ability to hang onto liquids and fats and that these things are temporary when I slip off my weight management program.

     Most don’t know the body can remove these short-term weight gain hiccups rather quickly once you get back on target.  My point is, regardless of your fitness activity program, you must not give up if you have a few bad days.  Stay focused and keep chipping away at your fitness goal(s).  Your net result will be a new look, which will motivate you to stay the course for the long duration.

     It stands to good reason that weight loss is a number one New Year’s focus due to our abundance of fast foods and access to food in general causing a great percentage of our obesity problems and lack of activity.  Since I’m targeting weight loss as a fitness goal for you how will you set a realistic weight loss program that fits into your lifestyle and one in which you will not lose enthusiasm?  Will you set a short-term or long-term goal strategy that will take weeks, months or years to complete?  Do you need support to accomplish the fitness goals, or do you have the will power and motivation to do this on your own?

     First of all, “you know you better than anyone.”  Am I right?  Of course I am.  If you’ve been telling yourself for the last 3 years your New Year’s resolution is to lose weight and you’ve still had no success and/or lack will power to change habits; you may need some help.  I know many of you are conflicted with many daily issues that seem to sabotage your fit-healthy plan each year.  Let me name a few conflictions that interfere for many that I’m sure you can identify with:  Lack of funds to purchase fitness membership, clothing and/or specialized diet, or supplements; job stress, kids, significant other, too tired, not enough time in the day, addicted to bad habits that take away motivation, energy, will power (drinking, smoking, drugs, etc.); lack of sleep, lack of enthusiasm-motivation, extended family influence, cooking is a big part of your family culture, etc.  I could go on and on, but I’ll stop here.  You get the picture.

     Have I hit on one, or numerous conflicts you’ve experienced in attempting to lose weight, or to get more activity, or exercise as a fitness goal?  If any of these conflictions resonate within your decision making process you must find a solution to remove it in order to get the desired fitness result.  If you cannot make positive change to your lifestyle by modifying behavior, or removing the bad habits you will forever struggle to achieve your goal.  And when this happens, you tell yourself you can’t do it and what’s the point.  The point is for many “depression,” and letting your body go will lead to other ill-health problems through time.

     I’ve stated the obvious for many now leading into the meat of the topic.  The not so obvious weight loss secret our industries don’t reveal to the consumer.  Many quick result weight loss diet programs are designed to result in short-term weight loss results.”  Read how this occurs by clicking on the link, [Lose Weight, Through Behavioral Change Not Fad Dieting, Woodard, Oct 2007].

     Recall, you get as much out of something as you put into it.  Literally, if you exert little energy to achieve a fitness goal such as losing weight by swallowing pills, or consuming a specialized diet; a majority of consumers will often experience a short-term weight loss result.  But little effort to achieve short-term results doesn’t appear to last long.  And quick results also tend to provide the consumer with a short lived euphoria of weight loss success.  This is because most fad diets don’t change behaviors, especially if you have addictions.  Instead the weight loss results are based on tricking the body’s metabolism into reducing weight.  But when the body’s metabolism discovers it’s been deceived, it will pack on weight with a vengeance after the cheating practices stop.  After years of abuse, if repeating yo-yo diets, “they stop producing short-term results all together!”

     And when this happens, this newly formed weight gain reinforces a defeating aspect within the conscious mindset.  The mind then accepts an unhealthy fitness lifestyle “once again.”   Why?  It is easier for one to accept their lot in life.  By embracing behavior that is incapable of changing bad habits, insidious ill-health conditions “through time” build within the mind and body.  And I’m here today to tell you, you don’t have to accept an unhealthy lifestyle!

     So what are the answers to achieving healthy long-lasting fitness goals for a new you?  This is a very tough question to put into summarized print.  But I’ll do my best.

     I believe there are 8 principle givens in understanding “how to” apply long-lasting weight loss and increased fitness results that will stick; when applied, “with commitment!”  These scientifically proven givens coupled with personal experience tell me optimum weight loss success is based on a combination of these givens.

 1)     If you have “repeated” failures at losing weight or health is at risk, you must change the behavior, or habit that is causing your weight problems.  Get professional medical advice if you have not done so.  See your primary care physician and ask for a referral to behavioral and/or nutritional counseling and target the stimulus triggers that are the cause of your weight loss failure.  If you are obese and/or your health is at risk seek medical attention!

 2)   It is my belief you must exercise to have effective long-lasting weight loss and sustaining results.  However, for many that have not participated in a fitness exercise program, see your medical care provider to see what type of exercise/activity you should start with.  Exercise comes in many forms: Within a fitness center, walking, hiking, biking, jogging… Basically anything that moves the body consistently for a period of time provides a fitness benefit.  Walking at a brisk pace (3-5 days/wk for 15-60mins) is the best metabolic fat burning, low-stress exercise that results in weight loss fitness benefits.  However, if you are just starting a walking program, “do not start out walking at a brisk pace,” you must work your way to higher intensity walking exercise if you’ve been sedentary.  Read [Improve Fitness after Rehabilitation, Woodard, March 2010].

 3)   There are certain habits that will sabotage any weight loss fitness goal:  Bad eating habits, smoking, drinking and legal/illegal drugs.  Behavior therapy or in combination with a cessation prescription treatment may be required by a prescribing physician in order for you to be successful in your New Year’s Resolution weight loss program.  Read [Defeat Anxiety and Panic Attacks, Woodard, November 2010].

 4)   As we age our bodies require super food quality nutrients to boost metabolism, increase energy, mood; maintain weight and influences will power.  So balanced diet in the form of healthy nutrients become more important especially if one expects to optimize fitness results.  If you can’t get super food quality foods in your diet, I highly recommend you supplement your food source with a super food high-quality vitamin mineral product.  Food is energy and certain foods have more or less heavier nutrient concentrates that don’t always find their way into our daily diets for whatever reason.  Think of vitamin-mineral supplementation as metabolism optimization insurance to assist in body-mind fitness efficiency results.  Read [Lose Weight with Super Foods, Woodard, January 2009].

 5)    When you incorporate exercise into a weight loss program you reap other benefits, such as:  Increased metabolism, muscle mass, body toning, mood enhancement, bad-to-good habit changes, increased will power, strength, flexibility.  Decreased:  Cholesterol levels, blood pressure, mood swings, depression, stress and illness/disease risk.

 6)   It is also true, in the short-term a weight loss program that incorporates exercise may add weight.  You say what?  That’s right, depending on body type, exercise will typically build muscle (muscle cells are more dense and heavier than fat cells) dependent on the exercise.  When you exercise the muscle fiber increases in mass and weight.  Your body for some period will attempt to hang onto the fat, cause you to want to eat more; hence you gain weight (Excess Calorie Storage + Increased Muscle Mass).  So as you lose body fat “at first,” muscle mass increase will keep your weight consistent and may even show as an increase of weight on the scale.  The trick here is to understand this is normal and eventually, the more muscle developed means greater fat burning.  This equates to greater weight loss.  Eventually, the weight on the scale begins to drop after the body becomes better conditioned.  Read [Science Proves Exercise Alone May Promote Weight Gain, Woodard, Oct 2009]

 7)    There are conflictions within daily life that sabotage our New Year’s Resolution weight loss goals.  See conflictions above and find solutions to resolve these road blocks to your fitness goals.

 8)   There are simple weight loss measurements to measure success that must be performed daily and tallied on a daily calendar.  If this is not done, “out-of-sight/mind” will not help to keep you on track.  The simplest and quick form of weight loss measurement for me is a scale and the way my pants feel around my 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 and fitness aerobics in the gym increases; I equate this to lean muscle mass toning and body fat loss.  “For me,” this represents a successful long-term weight loss and sustaining weight management program.

   So what is the perfect weight loss program for you?  The answer lies within the 8 principles and customizing these concepts in a way that works for you.  And one you can stick with long enough to receive a fit-healthy result.  That’s right, once you understand these principles; you can customize a weight loss fitness program that will become a long-lasting habit that modifies behavior for life.  “And when behavior and activity is changed to accommodate healthy habits then will power is optimized because it craves the healthy addictive changes!”  This also occurs because of stimulating and releasing addictive brain chemicals that occur during exercise and activity.  Read article (New Year’s Resolution, Activate Addictive Healthy Chemicals, January 2009, Woodard).

   In understanding these principles you will experience more productivity, activity, feel happier, healthier, have more energy, feel more fit and experience better living quality experiences.  You will also boost your Mirror Athlete image on a mega-success scale; that will definitely alter your image ego to accomplish bigger goals in life!

 Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2010 Copyright, All rights reserved.  Mirror Athlete Enterprises Publishing @: www.mirrorathlete.com, Sign up for your free eNewsletter.





This Year’s Goal is Weight Loss

22 12 2010

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?

And really, what is a fitness goal anyway?  A fitness goal is a desired physical outcome that can be programmed by a planned strategy or objectives to to achieve it.

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

One must also recognize will power to change habits and behaviors is a driving factor toward meeting long-term fitness goals.  Will power is enforced to sustain the course when  positive results are realized.

So what will be your fit-healthy strategy to succeed in your New Years fitness resolution?  First you must know what it is you’d like to change about your current fitness-health-relational situation, or lack thereof and make a plan that is 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 and to become more fit.

Most don’t know the body can remove short-term weight gain hiccups and get more fit rather quickly once you get back into a low-intensity activity exercise program.

It stands to good reason that weight loss is a number one New Year’s resolution after eating so many rich foods during the Holiday season.

Since I’m targeting weight loss as a fitness goal how will you set a realistic weight loss program that fits your unique lifestyle and one in which you will not lose enthusiasm?   Do you need support to achieve the goal and will you have the will power and motivation to do this on your own?

First of all, “you know you 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 or lack will power to change old habits you’ll surely be able  to make use of this insight .

I know many of you are conflicted with many daily issues that seem to sabotage your fit-healthy plan each year.  Let me name a few, I’m sure you can identify with them:  job stress, kids, significant other, too tired, not enough time in the day, addicted to bad habits that take away motivation-energy-will power (drinking, smoking, drugs, etc.); lack of sleep, lack of enthusiasm, extended family influence, general environment, etc.  I could go on and on, but I’ll stop here.  You get the picture.

If any of these issues resonate within your inability to succeed at your fitness goal you must find a solution to change it if you expect the desired results.  If you cannot make positive change in your life by modifying your lifestyle, you will forever struggle to enjoy life to the fullest.

And when you fail repeatedly, you tell yourself you can’t do it, what’s the point.  The point is repeated failure and feeling miserable for too long is a recipe for “depression,” and other ill-health problems throughout time.

Also, if you begin a restrictive and dangerous weight loss plan as a short cut to lose weight fast through diet pills and restrictive diets in general; you will have short-term weight loss results.  But when the body’s metabolism discovers it’s been deceived, it will pack on weight with a vengeance after the cheating practices stop.  After years of yo-yo dieting abuse, “these short-cut methods will stop producing results all together and you will, if this course does not change, get sick!””

When this happens, this newly formed weight gain and poor health reinforces the defeated mindset, “I can’t lose weight, therefore I’ll accept my obesity and other health problems.  The mind then accepts an unhealthy lifestyle which than has an impact on the physical body.   I’m here today to tell you, you don’t have to accept unhealthy short-cut practices to fix your weight gain problems temporarily!

There are 7 common practices that can support healthy weight loss.  These practices coupled with years of personal client experience tell me optimum weight loss success can be achieved with slight modifications of daily habit and behaviors.

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.   See your primary care physician and/or seek referral to a behavioral, nutritional, life coach or fitness consulting service to help target your weight gain nemesis and develop an action plan to resolve the problem that is sustainable.  If you are grossly obese and/or your health is at risk seek medical attention!

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 and now overweight a walking program will be your best course to burn body fat and lose body weight with minimum risk of weight bearing injury.

Exercise comes in many forms: resistive weight training, walking, hiking, biking, jogging… Basically anything that moves the body consistently for a period of time provides a fitness benefit.  Walking at a brisk pace (3-5 days/wk for 15-60mins) is the best metabolic fat burning, low-stress exercise that results in weight loss and cardiovascular benefits.  However, if you are just starting a walk program, “do not start out walking at a brisk pace,” you must work your way to higher intensity walking exercise over a longer period of time if you’ve been sedentary for some time.

3)   There are certain habits that will sabotage any weight loss fitness goal:  Bad eating habits, smoking, drinking and legal/illegal drugs.  Behavior therapy or in combination with cessation treatment and group therapy may be required in order for you to be successful in your weight loss program.

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 super food high-quality vitamin-mineral product.  Food is energy and certain foods have more or less nutrient concentrates that don’t always find their way into the daily diets for whatever reason.

5)    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.  Decreased:  Cholesterol levels, blood pressure, mood swings, depression, stress and illness/disease risk.

6)   It is also true, in the short-term a weight loss program that incorporates exercise may add weight.  You say what?  That’s right, depending on body type, exercise will typically increase muscle mass (muscle cells are more dense and heavier than fat cells).  When you exercise the muscle fiber increases 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 of weight on the scale.  The trick here is to understand this is normal and eventually, the more muscle developed means greater fat burning.  This equates to greater weight loss in the long run.  Eventually, the weight on the scale begins to drop after the body becomes better conditioned.  Read [Science Proves Exercise Alone May Promote Weight Gain, Woodard, Oct 2009]

7)   There are simple weight loss measurements to measure success.  If this is not done, “out-of-sight/mind” will not help to keep you  focused on your goal.  The simplest and quick form of weight loss measurement for me is a scale and the way my pants feel around my 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.

So what is the perfect weight loss program for you?  The answer lies within customizing daily habits and behaviors that are relative to your needs and wants and a plan that you can sustain.

When daily activities are changed to accommodate healthy habits then will power also  increases to stay the course because it craves these addictive healthy changes!”  This also occurs because of released addictive brain chemicals that occur during exercise activity.  Read article (New Year’s Resolution, Activate Addictive Healthy Chemicals, January 2009, Woodard).

In understanding these concepts and principles you will experience more productivity, feel happier, healthier, have more energy, feel more fit and experience more quality living experiences.  You will also boost your Mirror Athlete image on a mega-success scale that will definitely alter your ego and lead you towards other successes in life!

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2010 Copyright, All rights reserved.  MirrorAthlete Corp., Publishing @: www.mirrorathlete.com, Sign up for your free eNewsletter.





Successful Weight Loss Based in Blood Chemistry Fuel

24 02 2010

Geese Are Good Source of Protein, But I'd Rather Watch Than Consume These Beautiful Birds.

Doctor’s and Dieticians tell us to limit bad fats “saturated (animal products, meat, eggs, etc.) including Trans fats, which also correlates with bad LDL cholesterol and plaque buildup in the arteries.”  Both of these fats are associated with risk for cardiovascular heart disease.  Also diabetics are at great risk for heart attack or stroke.  However, too little saturated fat in the diet replaced by carbohydrates is causing an epidemic of obesity and many secondary health issues.  Just as many current studies now show an inverse relationship in dietary fat.  The more saturated fat in a diet, the less likely men will have an incident of stroke.  Just as post menstrual women with heart disease, a dietary habit of saturated fats had lower risk for heart disease.  It appears saturated fats are necessary in the diet.  Because with animal products, HDL’s (the good cholesterol) is received when metabolized also lowers triglycerides.  High carbohydrates intake appears to be a big part of the puzzle with regard to health problems.  It appears the body chemistry requires a certain amount of saturated fats (not manmade Tran’s fats).  Complete avoidance of animal fats does not seem to be a good ideal as far as the body chemistry is concerned.  Science can not accurately tell us the perfect diet.  But it is overwhelmingly apparent you are better off with a “low carbohydrate diet as opposed from one where you decrease animal products in the diet.

One big common denominator we did not have when I was a kid was obesity run amok.   Nor do I remember the onslaught of fast food restaurant chains we now have and energy, diet drinks, etc..  The only things we really had at that time that I can recall was a McDonald’s and Dairy Queen.  There were also no artificial sweeteners, or to think about it tons of artificial flavorings in products.  Everything was pretty natural.  Even the Swanson TV dinners, meat pot pies (frozen dinner meal) tasted pretty good in the 70’s.  And the other thing I remember as a kid, most of the dinner meals consisted mostly of meat, chicken, fish, potatoes and vegetables with lots of casseroles made out the same main staples.   We didn’t have a lot of fast food conveniences with preserved type foods.  And almost everyone around us had gardens and canned fruits and vegetables.  In today’s society everything has changed to quicker processing, fast distribution and chemical ingredients for taste.  This manmade tactic keeps profits high for corporations at the expense of our children’s health.  It is obvious, there is a big difference in the way our culture consumes food and food selection, compared to the types of food we had when I was a kid.  Be sure to read Restaurant Foods Healthy?”  If you haven’t read this article, you really need to.  Many restaurant chains serve processed everything.  “That’s why it tastes so good; you’re addicted to the food chemicals!”

Also when I was a kid, you rarely heard about heart disease, strokes, diabetes, cancer, etc., compared to today.  And to see an obese kid, that was real rare.  Today, I see kids while I’m on my daily walks that appear to have body fat typical to those in my generation (25-45%).  I’m currently holding around 25% body fat which is considered borderline obesity.  The kids I’m talking about appear to be around 25-60%.  I’m not sure unless they change their eating habits how they’ll fare when they hit their 40’s and 50’s.  I fear our children will experience an epidemic of illness/disease pain and suffering not seen in our generation when they reach our ages.

Now when I look at food and blood chemical science; including my consumption exercise lifestyle today I note the following.  My habits have not changed much from when I was a kid.  For example, I exercise daily through various activity and still consume mostly a meat, potato, chicken, fish and vegetable diet.  However, I do consume the occasional fast food, or additional carbohydrates when pasta’s, breads, chips, soda craving strikes, but not often.  I also did not experience a lot of deserts as a kid.  I guess that’s why I don’t really crave them.  But when I do eat deserts, I do enjoy it.  Of course, when processed foods are so abundant in our food chain a little bit is going to get incorporated into any diet.  And this requires awareness, especially if one is experiencing weight loss difficulties.

Currently, I’m holding 15lbs over “My” ideal body weight with no cardiovascular or circulatory diseases, etc.  As a matter of fact, when I see my doctors’ vital statistics are always taken, “blood pressure and heart rate.”  The following represents my vital averages:  My blood pressure is typically around 122/70 and heart rate 58beats/min and my weight rarely changes unless I reduce consumption, or exercise more.  My last blood results reveal Iwas slightly higher in glucose, cholesterol and triglycerides.  I know what caused this elevation; during the last blood draw period I was simply consuming too many calories and didn’t fast the recommended period.  Even with these flaws in my consumption behavior, my blood tests didn’t send up any health warning red lights.

I attribute my good blood chemistry results to my childhood eating habits.  I eat more organic protein type food sources than carbohydrates.  My blood chemistry reflected a High HDL count (good cholesterol), Low LDL count (bad cholesterol) and low triglycerides (read  “Why you should be concerned about triglycerides“).  My eating habits are still predominately high intake of proteins (40-50%), carbohydrates (20-30%) and fats (~25%).  I know if I cut the carbohydrates in half and increased the proteins my blood chemistry weight regulatory mechanisms would lower my weight over a long period of time.  “I would lose weight slow and safe, not fast like extreme dieting.”  I know this because I’ve experimented with blood chemistry lab results and compared the results and body weight.  I’ve changed my fuel mix and exercise habits based on these results to lose and maintain stable weight.  I also use a weight scale, every other day and base my weight loss balance on how my clothes fit. Recall, exercise increases muscle mass, muscle is heavier than body fat. So weight may not change much while beginning an exercise program as muscle weight increases and fat burns off.  If you’re eating and exercising correctly, through time, you’ll lean out safely while losing body fat without breaking your metabolisms regulatory mechanisms.

Exercise is an important component to a successful weight loss program (see MAE article, How to Exercise, Increase Fitness Levels, Feb 2010).  Regardless of age, this is a fact.  The human body is designed to walk in order to accomplish all tasks necessary in life; as it was from day one.  And to quit walking by becoming a couch potato is the worst habit you or your kids could get yourself into.  If I didn’t participate in daily activity, my slower 50+ metabolism would most likely make it more challenging for me to maintain my weight regardless of how I balanced my blood chemistry through the foods I consume.   Balanced consumption and exercise activity go hand in hand.

I believe as science is finding out, I’m healthy for my age predominantly due to my animal diet preference and exercise habits from childhood; also awareness of man’s meddling with our foods for profit.  Now science confirms healthy blood results based in part on good eating habits, the way nature intended.

Reference:  What if Saturated Fat is not the ProblemLearn About Triglycerides and Levels

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET2010 Copyright.  All rights reserved, Mirror Athlete Publishing @: http://www.mirrorathlete.com,  Sign up for your Free eNewsletter.





Defeat Bad Breath

23 12 2009
Possibly Brushing and Flossing Would Help My Breath

Possibly Brushing and Flossing Would Help My Breath

 Watch our Chow Dogs Play Fight – Very Entertaining  Unfortunately as we age our digestive and immune systems become less forgiving of what we put into our bodies.  If you couple this with poor hygiene, less exercise, poor consumer habits and mismanaged stress in our lives this is the perfect storm for chronic bad breath.  Although many mystery bad breath disorders originate from the intestines and stomach; bacteria in the mouth, back of throat, abscesses in teeth, gum disease are perfect places for bacteria to putrefy.   This purification also caused by certain foods decaying with bacteria between teeth, gums and tongue often has the smell of sulfur.  Much cause of bad breath has a lot to do with good oral hygiene and proper water hydration throughout the day.  Without water the digestive system will not work to your advantage in cleansing your bad breath.  Many digestion, constipation, diarrhea, stomach problems, headaches, sore joints, muscle pain, dry eye-mouth, etc. ,  is the result of dehydration.  When your stomach is empty and you are dehydrated, those that your close to will tend to keep their distance. 

  Natural Cures, Remedies & Advisement.  How to: Tips on Removing Bad Breath. 

To get the tips and the full story click on the link above.  Before you click on the link to get the most popular breath freshending remedies and tips, comment on what works for you, or other recommendations.  See how many remedies you get right, or that you can contribute to this blog summary befor reading the full story. 

 Digestion problems can occur in vegetarian as well as meat eaters causing bad breath for both.  Try combinations of bad breath problem fix tips above.  What works for one, may not work for others.  Research the Internet under key words I’ve provided at the link above.  Get further insight into combination(s) of successful fresh breath hygiene practices and overall health habits that impact and improve breath.

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET2009 Copyright.  All rights reserved, Mirror Athlete Publishing @: http://www.mirrorathlete.com,  Sign up for your Free eNewsletter.