Enjoy Holiday Meals Without Weight Gain or Guilt

17 12 2016

Santa’s on his way

Updated, 17 December 2016 Marc Woodard

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

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

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

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

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

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

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

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

Congratulation to you!

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

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

IMG_0186

A Time to Celebrate With Family

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

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

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

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

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

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

Best Time Ever

Best Time Ever

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

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

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

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

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

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

Tasty Beer Cheer.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Walk where ever you find yourselves during the Holidays.

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

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

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

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

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

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

MirrorAthlete wishing everyone a Merry Christmas and Happy New Year!

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

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MirrorAthlete Book Release Update, Principled Fitness and Healthy Lifestyle Philosophy

18 08 2016
Life's Journey knows no limitations.

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

 

Updated: 18 August 2016

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

Insight into the books content,

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Good health to you and your family!

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

 

 





Marc Woodard Reflects on MirrorAthlete

24 04 2016
Marc Woodard Founder of MirrorAthlete

Marc Woodard
Founder of MirrorAthlete, Inc.

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

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

Question(s) from Sid, 

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

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

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

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

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

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

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

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

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

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

Marketplaces are globally connected.

Marketplaces are globally connected economically, socially and politically.

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

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

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

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

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

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

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

Jefferson Library within Congressional Library Washington DC

Jefferson Library within Congressional Library Washington DC

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

12   “Childhood experiences influence adult habits and behavior.” 

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

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

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

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

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

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

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

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

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

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

Marc at the capital.

Marc at the capital.

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

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

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

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

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

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

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

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

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

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

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

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

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

Good health to you and your family!

Sincerely,

Marc.

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





New Year New You

21 12 2015

 

Start a New Activity and Meet New People.
Start a New Activity and Meet New People.

Last Updated:  21 Dec 2015

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

How many different directions could you take in making a New Year’s resolution that would make you happier, more energetic, feel and look good and more excited about life?

So what is your New Year Resolution, what do you want to change? Is it to finally lose that weight once and for all, start a walk/jog exercise routine, spend more time with the family, get out of a bad relationship-start a new one, stop smoking-drinking, get a new job etc.?

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 and focus during the day. Then once you’re sure you’ve identified the problem you must focus and stick to a relative-planned solution “that’s right for you and your situation” to accomplish the goal.

Whatever you need to do to make a positive life change will require 1) courage, 2) will power and a 3) sustainable action plan to see it through. But the forth ingredient in my opinion is the most important because it is the driver of the first three.

The action plan must be 4) relative to your needs and wants so you’ll have the motivation to sustain it long-term.

As a personal fitness trainer and consultant throughout the years, I’ve received an earful from my clients. One thing I’ve learned, the customer often brings a 3rd party solution to the table. But these well intended solutions are custom designed for someone else. All too often in the world of fitness, health and life coaching, custom designed plans are relative to another individuals life goal profile. This means these plans will not work optimally, or work at all for you.

Canoe a favorite river and see the sites

Canoe a favorite river and see the sites

For example, you may share a similar obesity and diabetes condition, but there are many ways to lose weight and treat diabetes. Some treatment plans will work for some and not others, or as effectively.

In other words when I develop a fitness program for one client, I don’t pass it on to the next one who has a similar goal. If I did that I’d lose clients, why?  The Desired results would likely not occur.

We are all of various ages, sex, genetics, culture, body type, mental and physical readiness, have different lifestyle needs, wants and activity goals. Our motivations and will power differ greatly as well as our habits, behavior, environment, medical histories and current health conditions… the list goes on.

So how can you successfully plan to create a new you for the New Year?

If you’ve been unsuccessful in changing any of your life goals might I suggest, or recommend you seek out a life coach or fitness consultant, or trainer that can help you develop a relative customized plan to make that positive change in life once and for all.

Listed below are the two disciplines with specialties identified that can help refocus a relative plan and resolve your New Year’s Resolution and then sustain it for life.

Certified Life Coach                                      Certified Fitness Consultant

Finances and Budgeting                                              Develop Muscle Mass

Relationships and Intimacy                                         Muscular Strength

Family and Parenting                                            Aerobic Cardio Endurance

Stress Management and Balance                        Develop Lean Muscle Mass

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

Spirituality and Personal Growth                      Health, Lifestyle, Self-Care

Career Planning and Development                                Natural Anti-Aging

Motivation and Time Management                              Stress and Pain Mgt

Entrepreneurial and Small Business Development   Custom Fit Program

Health, Lifestyle and Self-Care                                       Diet & Nutrition

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

If you can identify the problem and find a relative and specific plan that’s right for you then you will experience significant change that can be sustained long-term.

MirrorAthlete Inc., is near complete with its first book publication, scheduled to be released not later than 1st half of 2016.  Where the context uniquely addresses many of life’s fit healthy lifestyle concerns, with relative “how to” application in consumer safety awareness, customized fitness programming, healthy lifestyle solution, customized fitness programming, illness and disease prevention, etc.  The context of this first ever consolidated fitness, health, nutrition, consumer lifestyle book shows you how to become your very own life coach and fitness trainer within many of the specialized skillsets listed above.

The book project represents years of personal client, adversity-life stories “including yours truely,” and fitness and health experiences with over 250 citations in relative fields of expertise to support the fit-healthy lifestyle principles we all need and want with relative how-to-programming guidance.

It is also uniquely developed to show anyone how to create a customized fitness and nutrition program that’s right and relative for them at any age. It’s as if a fitness trainer-consultant and life coach were there helping you customize a solution for your New Year’s resolution that will work once and for all.

Low intensity aerobic exercise burns body fat calories

Low intensity aerobic exercise burns body fat calories

There is no other principled fit healthy lifestyle book in the marketplace that compares to this 10-year plus project. The book is also uniquely written to be timeless and useful within any decade. That is it will help redirect, refocus and support many revolving issues that enter your life where your fit healthy lifestyle coach never leaves your side and provides relative advisement and fit plan when you need it most.

To review a summary of this book project and 2016 release date, visit our home site   http://www.mirrorathlete.com (then click on the book project link).

Don’t live anyone else’s life course. Instead plan and map your unique objectives, goals and lifestyle to achieve the quality living experiences that you need, want and deserve.

My New Year’s wish for you and your family is to be happy and healthy with many life rewards and success.

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

 

 

   

 

 

 

   

 

 

 

 

 

 





Net Weight Loss and Zero Gain Plan

24 06 2015
Low intensity aerobic exercise burns body fat calories

Low intensity aerobic exercise burns body fat calories

Updated: June 25, 2015

A weight management program often includes counting calories which helps record, or target a net zero weight gain or weight loss approach. Food nutrition data and calorie handbooks are easily found on the Internet and within bookstores and libraries.

Understanding how total calories increase, decrease or sustain healthy body weight can also lead to achieving other fitness goals. Such as increased cardio-muscular endurance capacity, flexibility, and strength and reduced body fat. Once you see the example I lay out below you’ll understand why so many depend on the use of calorie counting to achieve weight loss goals. And how marketers apply this knowledge to sell fast weight loss services and products that work short term, but cause weight gain in the long run.

To make my point I’m going to kill 3 birds with one stone. 1) Show how to count calories of a favorite food. 2) Why balanced food macro and micronutrients are important. 3) How improper use of this knowledge can break metabolism and cause illness and disease.

Now for our imbalanced diet plan approach. If a weight loss plan is composed mostly of protein and lacks essential fats and carbohydrates the metabolism will be starved one way or the other of macronutrients and the person will revert back to old dietary habits at some point in time. If this pattern continues, then obsessive diet practices become cyclical and so does body weight. This yo-yo effect on the metabolism after a period of time has proven to cause illness and disease [cardiovascular, diabetes, mental and immune disorders, etc.].

Next I illustrate the worst way you could plan weight loss using calorie count by creating, or buying into a restrictive or favorite food plan to lose weight in 30 days. And why this practice is bad for health.

Since I love cheese burgers, I’m creating a favorite cheese burger diet and calculating the calories to see how many burgers I can eat in a day and still lose weight. Whereas the beverage of choice is water and plan is set for a 30 day window. Now let’s calculate calories and effect on body weight.

Oaked Fired Burgers are a Family Favorite

Oaked Fired Burgers are a Family Favorite

For those that don’t recall 3500 calories equal approximately 1 pound.

The total calories in a Quarter Pounder with cheese…“I know you hate the math, but here it is…”

[30g fat (9cals/gram) =270cal, 28g Carbohydrate (4cals/g) =152cal, and 27g Protein (4 cals/g) =108cal]  = ~530cals/ Total Quarter Pounder Calories

If a weight loss plan is designed around any dietary food strategy then you also need to know how many calories a day the average man and woman require to sustain life and get work done. For the sake of argument and more calculations, I’ve already averaged out the BMR (Basal Metabolic Rate) + RMR (Resting Metabolic Rate) x EER (Estimated Energy Requirement) factor = TDEE (Total Daily Energy Expenditure) and spared the tedious calculations.

I calculate the daily calorie requirement for men and women of aver BMR, weight, age, rest, work and exercise:  Women require ~1700 cal/day and men require ~2500 cal/day.

If these caloric estimates were accurate and you ate 3 or 4 quarter pounders with cheese at 530cal each, this would limit the average woman and man’s daily burger intake to ~3 and 4 cheeseburgers/day. However, the reality of caloric intake and caloric burn metabolism is not that simple as there’s other metabolic variables at play. As noted there are varying metabolic requirements to sustain life and get work done, i.e., BMR (EER) +RMR = TDEE. There are also differences in individual daily exercise activities [intensity of effort, duration and frequency of tasks], sleep cycle,

8 hours of sleep is a habit that revitalizes, recharges and keeps us healthy

8 hours of sleep is a habit that revitalizes, recharges and keeps us healthy.

daily rest cycles, genetics, environment, medical history, etc. I’ve simply made the math easy to make multiple dietary teaching points. Mostly to show how a favorite or restrictive food strategy to lose weight serves as a disadvantage to health long term.

Now back to the favorite food plan. The total calories found in our favorite food less the Total Daily Energy Expenditure if followed for 30 days will cause a daily net caloric loss and decreased body weight.

Whereas: 530calories per cheese burger x 4 = 2120 total calories. 2120 burger calories/day – 2500 caloric daily requirement (male) presents less then net zero sustained body weight by (380) calories/day. This represents (11,400) calorie loss in 30 days, or 3.25lbs solid weight loss in 1 month. Although this may not see like a lot, it’s a working weight loss concept that can provide 5 to 10 times that loss dependent on individual multiple factor differences.

Sounds great eh!  You could lose weight this way right!  Actually you could. But the thing you first notice is the lack of macronutrient food group variety and balanced micronutrients. This nutrient imbalance wouldn’t keep the brain, body and spirit satisfied for long. When calorie nutrient imbalances limit or restrict metabolic energy exchange needed to get work done; and cellular health maintenance, then the body and mind begin to feel sick and depressed.

Although the combined protein intake looks okay at 20% [~15% protein is the United States Department of Agriculture (USDA) Macronutrient recommended daily average]; the other two macronutrients don’t fare so well.

Macronutrient Protein develops and repairs muscle.

Macronutrient Protein develops and repairs muscle.

Dietary fats in this favorite foods plan is around 51% [~30% fats is the USDA Macronutrient recommended daily average with a mix of saturated and mono/poly unsaturated fats].

Carbohydrate percentage in this favorite food plan is approximately 29% [~55% carbohydrates is the USDA Macronutrient recommended daily average]. At face value, you see there’s little macronutrient and also micronutrient balance in vitamin, mineral and fiber [not calculated in this example].

“I know some of you are thinking perfect,” I’ll just eat 2-4 burgers, pizza, cake, hotdogs, etc., a day to lose weight because Marc showed me how to eat my favorite foods to lose weight. Although the information presented may help you lose weight in the short term I didn’t say it would be healthy, sustainable or advisable. I merely painted one example out of many marketers and individuals have used to sell and create weight loss plans that ultimately put consumers in a hurt locker. It doesn’t matter how you limit or restrict calories to lose weight. When it’s not a natural and balanced approach the diet plan fails at the expense of short term weight loss and almost always causes long term weight gain.

Every diet plan offered in the marketplace no matter how good it looks or appears to work for others, if it doesn’t involve changing habits and behaviors then the weight will come back. This favorite food strategy is no different than eating fresh sandwiches at every meal, every day. Even this seemingly healthy diet strategy fails in the long run on multiple cultural, social, environment and nutrient fronts. Again, if you’ve not learned to change habits and behaviors that incorporate a variety of balanced eating and daily exercise habits then the body’s rejection of these imbalances let you know one way or the other. And when applied long term has insidious effect on metabolism, other bodily and cellular function and brain health.

There is nothing manmade including weight loss plans and services that improve upon God’s natural worldly order.

Balance in perfect harmony cannot be improved upon by man.

Balance in perfect harmony cannot be improved upon by man.

Where our holistic being is dependent upon balanced organic diet, exercise activity, and work in stress free environment. These balances per God’s design when applied as intended supports healthy body weight, fitness levels and living life to the fullest while mitigating illness and disease.

Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET.  2007-15 Copyright, All rights reserved.  Mirror Athlete Enterprises Publishing @: www.mirrorathlete.com, Sign up for your free eNewsletter.





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.





Weight Loss Consulting Greatest Challenges

23 03 2015
Exercise Activity Alleviates Pain

Today I walked 8 miles for low impact aerobic benefit and stopped into local gym to run through a 30 minute strength and flexibility routine. Fall 2014. My wife said I need to smile more. That’s a tough thing to do when taking your own selfie;]

MirrorAthlete® Original Publication: Feb 7, 2008, Updated:  March 23, 2015

I’ve worked with many clients throughout the years who had unrealistic weight loss expectations and were willing to risk their health to achieve the goal no matter the cost. When clients came in desperate to lose weight they were my greatest challenge as a fitness and health consultant.

A percentage of those overweight tended to ask questions about fast weight loss dieting techniques that also included diet pills. I often found myself working to convince them that slow and steady was the healthier and sustainable course rather than fast and furious. However, I had to be mindful of the “I want it now” mentality and sensitive to their particular situation. I didn’t immediately try to sell them on a healthy lifestyle.

These client types needed to first understand the risks and reward to make an informed decision should they decide to apply a fast weight loss program. I always made it clear, I would not recommend or sell any product or service that compromised my fitness values, ethics, principles or their health. They definitely understood upfront their health and safety was a number one priority. Then they could decide if the services and programs I offered were right for them.

For those who’ve used diet pills to control appetite, or have sought surgical procedure or invested hundreds in diet programs and supplements brought about interesting discussions to say the least. As if my job was to lead them to the next fad weight loss or fitness programming fountain of youth secret [In other words, “just sell me a pill or magic potion and send me on my way”].

As a former full time fitness consultant, I have to tell you, it’s this type of client mentality and workload that become “the” burnout factor within this profession for me. People’s bad habits and behaviors once set on certain lifestyle and preferences within environment become very difficult at times to work with.   And to tell you the truth is why I retired from taking on clients full time. Let me be clear, all clients are not like this, I had some very good times, experiences and satisfaction as a 1:1 trainer/consultant. However, after going through hundreds of client consultations, a good percentage wanted what they wanted, when the wanted it. Some just wanted a quick fix and didn’t want the dose of reality and hard work it takes to get there. We’ll that was the challenge and burnout factor over time.

I’ve often resisted the temptation to set clients straight immediately on behavioral and habit lifestyle change during initial consults. They needed time to talk to someone about their battle of the bulge and process their next step. They also needed time to question or convince me to provide popular weight loss, muscle growth, toning or fad diets and why or why not I would, or won’t recommend or provide these products and services.

I heard things like, “yah, but I know this guy who took this natural herbal steroid, dropped 30lbs of fat and gained 10 lbs. of muscle in one month. And is having the best sex of his life.”  Or, this diet pill is amazing, no more hunger and the weight melted away like butter… Can you offer the same product? ‘Or, what do you think about xyz diet plan? ‘Linda lost 14 pounds in two weeks on this stuff, can you hook me up? ‘Oh yes, let’s not forget the most obvious, can you get me some steroids? ‘Don’t know how many times I heard that one.”

“Yes, I’d love to make a ton of money at the expense of your health. Not!”

And so many other like stories I had to get creative in how I responded to each one without chuckling, or resist saying something unprofessional. The insanity of it all, how little consumers and our children know so little about their bodies [education on such matters should be a criteria starting day one]. I’ve had many conversations with my wife about these very topics. People place greater value on personal possessions than their own bodies. “It’s what they trade off for instant gratification that harms them in the long run.” As a fitness-health educator, I felt a moral obligation to help steer clients to see how healthy lifestyle choice and change would ultimately lead them to sustain a set fitness goal once achieved.

What do you think was my number one fitness goal and program females wanted? You guessed it, weight loss. And many of them were interested in diet pills, diet meal replacement and high intensity aerobics exercise programming. I simply mentioned as a matter of fact, “over the counter diet pills and restrictive meal practices are dangerous because they are very effective at reducing unwanted body weight.’

Start a New Activity and Meet New People.

Start a New Activity and Meet New People.

“And if intensity of aerobic exercise is too high, instead of losing body fat, you may gain weight [reference: Target Heart Rate (THR)].” Then I have their attention and opportunity to tell them the rest of the story.

“Manmade solutions are not natural to the organic body and will ultimately harm it.” And when the client talks about natural herbs used to suppress appetite, or increase sexual performance I state, “even high concentrates or doses of herbs engineered by man to stimulate a metabolic or hormonal response is not natural to the body because mother earth didn’t design it this way.” Only under a medical doctors supervision should these practices be applied.

“Any organic edible manipulated and engineered by man and consumed to achieve a quick physical change or performance result is not of earth’s natural order. And in the long run cause permanent harm to long term health should this habit continue to repeat itself.” [MirrorAthlete® principled fitness philosophy].

    In the short term you may lose weight fast. But long term you may break your metabolism and fat burning furnace. And then later may cause adult onset diabetes and/or circulatory disease.

Here is a good point and case. It is a fact too many young American women use Diet Pills as a convenient and quick weight loss solution. And coincidently has shown to have a negative effect on behavior and health. So the question becomes, why aren’t they restricted from the general marketplace and prescribed only through medical treatment.

First let’s start with our marketplace and its influence and impact on young and impressionable minds.  The Hollywood glamour, fashion and fitness industries brainwash us at young ages into what we need and value to be successful in life. And one of those highly prized values is placed on how we appear.

Pure and simple, by conditioning our behavioral habits at a young age we become dependent on the products we need and want to meet ours and others expectations. Products like diet pills are in high demand and remain readily available for purchase. Weight loss and fitness enhancement products retain their placement for purchase because we the consumer-voter allows and demand these products.   Powerful industrial lobbyists, marketers, special interest groups, consumer safety advocates, Federal Food and Drug administration, Health and Human Serves, etc., balance out national consumer policies of what’s deemed safe, valued and in-demand by industries, marketers and consumer.

The same is true of the cultural-marketplace in telling us how to fix ourselves when we become overweight and obese. And because of our culture we as a nation are getting fatter? In order to highlight this point simply requires one to become knowledgeable of some consumer, scientific and research facts. By just reviewing a few highlights it’s easy to see how our bodies receive on average too many food chemicals and other environmental oxidants or toxins that have an effect on our bodies DNA structure [DNA mutation]; immune and metabolic systems. This toxic effect is “first” fattening up America’s children where a direct connection and relationship to serious illness and disease is on the rise.

Two good relational cause and effect points to make:

There were over 4 million distinct chemical compounds introduced into our food chain from 1965 – 1982, and more than 250,000 added since then. So one must factor in how much processed foods and supplemental dietary toxins should be consumed in a day? Including suppressants or stimulates to make us thin, musclebound, performance enhanced or fat? The answer, nobody really knows how much chemical toxin or oxidant exposure of whatever will cause a medical condition for any one individual.

Also diet pills and abnormal diet loss behavior trends among the young is on the rise. For example, use among high school girls nearly doubled from 7.5% to 14.2%.  21.9% of teenage females used diet pills, laxatives, vomiting or skipping meals as a weight control behavior [2007 compiled data]. The longer this behavior continued the greater the likelihood health would be impacted at some point in time, then lead to other dangerous behavior.

Aside from processed-convenience foods and dietary supplements, etc., should we also be concerned about air and water quality? After all, air pollution and potable water have chemical oxidant stressors in them that are absorbed by our bodies. How many of these cellular stressors can our bodies tolerate daily? Unfortunately every trainer/consultant has varying educational levels, values and life philosophies on such things. And some are less scrupulous than others for sake of making a buck.

I realize there are more questions than answers when choosing a fitness trainer or consultant to help you achieve your fitness goal [weight loss, physical performance, toning, muscle mass, etc.]. However, maybe I can offer the following advice. It’s always been my contention anything manmade with unnatural chemicals added to it is not compatible in the long run with the organic being.

Aerobics over the weekend in new and exciting places.  Exploration on foot or bike is one of our families favorite activities.

Aerobics over the weekend in new and exciting places. Exploration on foot or bike is one of our families favorite activities.

And there is a benefit to aging gracefully. This should tell you I believe in age appropriate and balanced exercise, behavioral habits, diet and lifestyle.

When we’re not educated to value healthy lifestyle and ill-health prevention at an early age, unhealthy living is often the result as adults. Then these lifestyle values will likely be passed onto future generations.

Does the marketplace control your habits and behavior or do you?

This may be easy to acknowledge simply by identifying one of the following questions. Are you and your children attracted to instant gratification through sight, sound, smell and touch [I want it now behavior]?  Are you addicted to any fast, convenience or junk foods you must have daily or weekly?  Have you sought out a quick fix for an overweight problem lately? Have you participated in any restrictive diets or low caloric meals, shakes or taken weight loss suppression supplements, diet pills or performance enhancers in the last year and/or with some frequency?

If you answered yes to any of these questions, it is more likely than not the marketplace has control over your habits and lifestyle. And like a habitual smoker or drinker, if these applied practices are not modified, changed or stopped, eventually may cause serious illness and disease.

Working in OfficeThese days I find it easier and less stressful to write about fitness, healthy lifestyle and nutrition and update each publication within our MirrorAthlete® Fitness Secrets site page. Then these teaching points can be shared by anyone interested in learning about them from a consultant’s view point. This way the fitness, health, nutrition and consumer safety messages can be shared by many and passed along to others as opposed to helping one client at a time.

The answers and solutions you need to preserve your good health are dependent upon your understanding of the organic body’s needs within cultural environment to live a long, productive and healthy lifestyle. Don’t let the market hype put you into a weight gain and depression spiral. Let MirrorAthlete® principled fitness philosophy guide you toward good health, happiness and safe weight loss.

Recommended Reading – MirrorAthlete® Publications.

Aspartame the Silent Killer, MirrorAthlete® publications, Feb 22, 2015. http://mirrorathlete.com/blog/?p=21

A Permanent Solution to Control Body Weight. MirrorAthlete® publication, Jan 24, 2015. http://mirrorathlete.com/blog/?p=4

 MirrorAthlete® 1st Commercial Book Publication, Powerful Principled Fitness Philosophy. MirrorAthlete® publication, July 17, 2014. http://mirrorathlete.com/blog/?p=1671

 Get Skinny by Activating Addictive Body Chemicals. MirrorAthlete® publication. Nov 11, 2014. http://mirrorathlete.com/blog/?p=62

Also visit our “Home Site” and “Like” our FB Fitness Secrets page.  Get involved and get answers to all your fitness, nutrition and health questions and concerns. At the home site check out our first book publication release date and be sure to get this valued fitness consultant addition. It guarantees not to disappoint.

Author:  Marc T. Woodard, MBA, BS Exercise Science, MSC Officer, CPT, Ret.  2015 Copyright.  All rights reserved, MirrorAthlete® Publishing, http://www.mirrorathlete.com, Sign up for FREE Monthly eNewsletter.