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.





New Year Resolution Guarantees Weight Loss Success

20 12 2014
Aerobic workouts good for the cardio Muscular endurance

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

After all the Holiday festivities, one has to wonder what fitness and/or health resolution will be made this year and stuck too?

It seems as we age and for many of us, increased body is added each year.  And with that being said, we continually resolve to improve our eating and exercise habits and quit unhealthy vices.

We tell ourselves we’re going to get serious this time and get fit while losing weight.  I realize we all have good resolution intentions.  However, for most this is easier said than done.

If you lack will power to change bad habits long term, the results on the organic brain/body will experience more pain and suffering than necessary in the long run.  If one is not concerned about such things then risk of disease and shorten life span may ensue if positive change does not occur.

If your serious about healthy change and willing to follow a fitness plan that’s right for you, “you can” improve quality of life experiences in a more fit body.  But you must keep the following perspective in mind.  It took years to become unfit and unhealthy.  It may take some time to turn around an unfit condition.  The good news is this change can be done in a reasonable time with little effort, once the body chemical activation secret is understood.

Yah I know, easier said than done for some of you.  Because some believe “I can’t change, or I’m too old, or I’m going to die eventually, so what the hell.”  You say these things not because you don’t believe change is possible.  But it’s easier to talk yourself out of change for lack of knowing what dietary and exercise actions may actually work for you

What would you say if I could provide you valuable insight on how to improve health, lose weight safely, increase fitness levels and increase longevity odds at no cost and modest will power?

And this knowledge simply involved understanding how to activate addictive body chemicals produced by your own body. Thereby increasing will power to continue a fitness plan and achieve your desired fitness result?  Would you be interested in this insight?  Most would say yes, what’s the catch?

No Catch.

What, you thought I was talking about a magic pill or have some other hidden agenda?

Nope.

No need for pills or gimmicks, your body produces these powerful chemicals once you know how to activate them daily.  And I’m going to give you this known scientific information at no cost.  And believe me the marketers don’t want you to have this information, why?  Because they lose fitness and nutrition sales revenues.

If your looking to select a fitness or diet plan, don’t get duked into one that guarantees quick results!   Man-made products produced from unnatural chemical additives compromise the mind and body at the cellular level.  Also fad and fitness diet-exercise plans not relative to your lifestyle will only work short term, or not at all.

These “quick fix” fast weight loss and fitness fad concoctions are wrong for most of us long term.  Especially if one becomes dependent on them.  Thereafter has potential, if nothing else changes to cause more harm than good in the long run.

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

Click: on Link:  “Get Skinny by Activating Addictive Body Chemicals.”

Author:  Marc T. Woodard, MBA, BS Exercise Science, ANG MSC CPT Ret. 2014 MirrorAthlete® Copyright, All rights reserved. Visit MirrorAthlete® home site and sign up for free monthly newsletter.





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.





Top 10 New Year’s Weight Loss Articles

23 09 2014

Lose the weight, feel well, travel in comfort.

 

Updated: 15 December 2016, Marc Woodard

1.  Foods that Will Reduce Stubborn Body Fat  Many believe the only way to remove stubborn belly fat is through intense daily exercise.  Although exercise can help with weight loss, it can also cause weight gain through increased appetite.  By knowing which foods increase the fat burning metabolism you can lose significant weight without exercise.  Enjoy trying this tasty ~20 food substitute listing and in 30 days lose significant weight without feeling calorie restricted or physically spent!

2.  Trans Fat Dangerous for Your Health?  Deceitfully Yes!  In order to understand why Trans Fats are bad for you, first we must define what a Tran’s fat is and how to identify it in products.  A Trans Fat is simply the process of “man” adding more hydrogen atoms (hydrogenation) to a vegetable oil(s) mono-poly unsaturated fat carbon molecule chains. Unlike other dietary fats, Trans fats are not essential to the diet and don’t promote good health and cause weight gain.

3.  Successful Weight Loss Based in Blood Chemistry Fuel  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 avoid animal products in the diet.

After Holiday Weight Gain Blues  Another year has gone by with all the Holiday décor and cheer with it.  I understand some of you had a tough time with the food choices and amount that you consumed.  And with this being said, should I dare say some of you are not only bummed out after you stepped on the scales, you are blue with depression.

5.  Exercising for Weight Loss a Myth?  Most of us have been conditioned to believe exercise is the key to great weight loss success.   Marketers promote fitness products using exercise physiology to sell weight loss gimmicks and is mostly misleading consumers desperate to lose weight.   Many marketers and even your favorite celebs take full advantage of consumers who are  overweight and desperate to lose weight.  Learn how exercise gimmicks can actually increase weight as oppose to losing it.

6.  10 Step Basic Weight Loss Tips  For me the following tips keep my body weight stable.  I could lose more weight through moderate calorie reduction or increased activities.  I choose not to.  Instead, I’ve set my weight where I’m comfortable and wake up every day energized and excited about my daily activities and never worry about my food choices.

7.  Lose Weight With Super Foods!  Super foods are great antioxidants and dietary weight loss foods.  They are proven to minimize oxidization within the body.  Accelerated oxidization due to free radicals in the body causes the body to age and break down internal cellular structure at an increased rate.  And this is dependent on the amount of free radicals versus antioxidants one incorporates into the daily diet.

8.  Get Skinny by Activating Addictive Body Chemicals  The secret to living a long healthy and happy lifestyle is to learn how to apply enjoyable and healthy activities within a day.  When you do this you also release the body’s addictive healthy and natural producing weight loss chemicals.  Through these natural weight loss chemical you stay the fit-healthy course because the bodies addicted to healthy activities!  Instead of worrying about weight gain, you’ll be more interested in planning for your next days activity!

9.  Enjoy Holiday Meals Without Weight Gain Guilt  The Holiday season for some is joyful and for others not so much.  Especially when body weight is excessive and then becomes an obsession to lose it.  For some, it’s almost as if they have to harden the body for the rigors of a food war because of all the tempting Holiday foods.  Or just stay away from the days event all together to avoid overeating.  I know as you do, the smells and tastes are enough to drive anyone crazy and want to go on a food binge.  But it doesn’t have to be this way.  I’ll show you an 8-Tip Holiday Meal Plan that’ll allow you to have your cake and eat it too.

10.  New Year New You  It’s a new year and will it also be the beginning of a new you?  In building any action plan to resolve any problem, “yes this includes a New Year’s resolution,” you first must target what’s causing you to lose sleep at night, daily focus and/or driving obsessive behavioral habits.

Author:  Marc T. Woodard, MBA, BS Exercise Science, ARNG, Medical Services Officer, CPT, RET.  2016 Copyright.  All rights reserved, Mirror Athlete Publishing @: www.mirrorathlete.com, Sign up for FREE Monthly eNewsletter.





Top 10 Weight Loss Articles

2 12 2012

New Year’s Is a Great Time to Begin That Weight Loss Effort!

1.  Foods that Will Reduce Stubborn Body Fat  Many believe the only way to remove stubborn belly fat is through intense daily exercise.  Although exercise can help with weight loss, it can also cause weight gain through increased appetite.  By knowing which foods increase the fat burning metabolism you can lose significant weight without exercise.  Enjoy trying this tasty ~20 food substitute listing and in 30 days lose significant weight without feeling calorie restricted or physically spent!

 2.  This Year’s Fitness Weight Loss Goals  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 even though I see these hiccups in weight gain sporadically.  This is what causes many to give up on healthy weight loss before they get started.

 3.  Trans Fats Dangerous for Your Health?  Deceitfully Yes!  In order to understand why Trans Fats are bad for you, first we must define what a Tran’s fat is and how to identify it in products.  A Trans Fat is simply the process of “man” adding more hydrogen atoms (hydrogenation) to a vegetable oil(s) mono-poly unsaturated fat carbon molecule chains. Unlike other dietary fats, Trans fats are not essential to the diet and don’t promote good health.

 4.  Successful Weight Loss Based in Blood Chemistry Fuel  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 avoid animal products in the diet.

 5.  After Holiday Weight Gain Blues  Another year has gone by with all the Holiday décor and cheer with it.  I understand some of you had a tough time with the food choices and amount that you consumed.  And with this being said, should I dare say some of you are not only bummed out after you stepped on the scales, you are blue with depression.

 6.  Science Proves Exercise Alone May Promote Weight Gain  Regardless of exercise equipment product(s) that guarantees weight loss benefits… The odds are stacked against significant weight loss results. This is because exercises alone will most likely result in weight gain! Now science supports the fact that exercise can add on the pounds if other considerations are not modified within healthy living as we age.

 7.  10 Step Basic Weight Loss Tips  For me the following tips keep my body weight stable.  I could lose more weight through moderate calorie reduction or increased activities.  I choose not to.  Instead, I’ve set my weight where I’m comfortable and wake up every day energized and excited about my daily activities and never worry about my food choices.

 8.  Lose Weight With Super Foods!  Super foods are great antioxidants.  They are proven to minimize oxidization within the body.  Accelerated oxidization due to free radicals in the body causes the body to age and break down internal cellular structure at an increased rate.  And this is dependent on the amount of free radicals versus antioxidants one incorporates into the daily diet.

 9.  New Year’s Resolution, “Activate Addictive Healthy Chemicals”  The secret to living a long healthy and happy lifestyle is to learn how to apply enjoyable and healthy activities within a day.  When you do this you also release the body’s addictive healthy and natural producing weight loss chemicals.  In this way you’ll ensure you stay the fit-healthy course where the body stays lean and mean!  Instead of worrying about weight gain, you’ll be more interested in planning for your next days activity!

 10.  Holiday Weight Management Tips  I can’t believe how fast these end year Holiday festivities roll upon us.  I’m here today to help gear you toward weight management during these tough times.  For some, it’s almost as if we have to harden our bodies for the rigors of war.  I know overwhelming food selections, smells and tastes are enough to drive you crazy.  I have a food plan that will allow you to maintain your weight while enjoying all of those great tasting foods.  And after the Holiday’s pass, you can then continue on with your weight loss goals with no additional gains to worry about.

 Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2012 Copyright, All rights reserved, Mirror Athlete Publishing @: http://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.





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.