After Holiday Weight Gain Blues

22 01 2019

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

Last updated 22 Jan 19, by Marc Woodard

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

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

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

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

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

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

Recreational Activity Does a Body Good.

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

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

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

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

Good health to you and your family!

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

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The Thyroid a Powerful Weight Regulating Gland

22 09 2018

Updated 22 September 2018

The thyroid is a small gland in the neck no bigger than a buckeye butterfly.  But this glands hormone also influences other hormone producing glands which have much to do with our weight and other important metabolic interactions and bodily functions.  Just because these glands are small, does not mean they are insignificant.

Walk More to Burn Additional Calories

It is seen through patient and animal research that hypothyroidism (underactive thyroid gland) can cause many types of problems:  weight gain, depression, sluggishness, fatigue, bad mood, unhealthy appearance, impotence, water retention that adds to excess weight and cellulite, pear-shaped figure, infertility, PMS, hardening of the arteries, cystic breasts/ovaries (including breast/ovary cancer), irritability, bad complexion, puffiness under the chin, forgetfulness, irritability, apathy, dry skin, intolerance to cold, enlargement of the thyroid and unhealthy hair, nails and teeth.

If you have hypothyroidism to the degree where one quarter of the thyroid hormone thyroxin is produced, you may also suffer from chronic fatigue.  On the opposite end of the spectrum, hyperthyroidism causes an overactive thyroid gland condition that has the opposite effect on the body’s metabolism.  The “hyper” condition speeds up the metabolic process, causing underweight and hyperactive tendencies.

A more serious disorder from an underactive thyroid is a goiter (swelling in the neck area).  This occurs because the thyroids enlarge to compensate for lack of iodine in the diet.  However, a goiter can occur, even if you’re not iodine deficient.  This swelling or enlargement of the thyroid glands is also known as Graves Disease.  Regardless of whether you have a hypo/hyper thyroid condition, both conditions untreated can become a life threatening situation.

Before I get more into the meat of the matter let’s first understand what trace mineral stimulates the thyroids hormone “thyroxin” secretion.   A very important mineral is iodine.  There is also another one needed that works with iodine to manufacture the thyroxin hormone.  And that mineral is Tyrosine, an amino acid.  Luckily Tyrosine can be consumed through many types of high-protein foods such as chicken, milk, cheese, beans, bananas, soy products, peanuts, almonds, fish, turkey, etc.  Iodine, along with tyrosine is required to produce a normalized balance of the thyroxin hormone to stabilize our caloric burning furnace.

Spoil your children in moderation. Walk and share fun exercise activities with them.

There is a TSH (Thyroid-Stimulation Hormone) test that tells a treating physician if your thyroid is producing proper amounts of thyroxin hormone to keep your metabolic system balanced.  The test determines if your thyroid is working correctly through reading TSH levels in the blood.   This stimulator hormone is produced by the pituitary gland.  So as the pituitary gland slows down within the metabolic system it releases more TSH to signal “speeding” up the thyroids production of thyroxin.  This test can determine proper levels of TSH hormone in the blood.  The TSH hormone release is directly related to many interconnecting metabolic processes.  If all other metabolic processes are working correctly, the thyroid hormone release stimulated by TSH should normalize all metabolic functions which impact weight loss/gain and mitigate other disorders.  But if too little, or too much TSH is produced than the test will show ranges from under/over active and normal thyroid gland.

Normal TSH test scores will be between 0.4 and 2.5.  A low score of 0-0.4 is hyperthyroidism.  And if the score is between 2.5 and 4, this means there is risk for hypothyroidism.  Anything higher can lead to a major health concern.  Many doctors will resist treating patients until they hit a 10.  This is basically due to the delicate balance and interactions these hormones and chemical exchange relationships have on the entire metabolic system.  Nevertheless, if your measurement is at 4 or above, or below 2.5, you should discuss a treatment course with your medical specialist.

Although your thyroid only requires a hundred thousandth of a percentage of your body weight in iodine (150 micrograms daily – the best sources of iodine comes from seaweed, onions, seafood and salt); without it the thyroid cannot function.  If you don’t have enough of this mineral, you gain weight.  But if you get enough of it in your diet, adding more through supplementation will do absolutely no good because the glands function is balanced, or better known as “normalized effect”   That is, if your thyroid is functioning normal, iodine will not help because the thyroid is already normalized and functioning correctly.

If you must take an iodine supplement for an underactive thyroid, kelp is the best organic source.  It appears to have “the best “normalizing effect on the thyroid gland.  However, if your iodine dose is incorrect, it is possible to supplement with too much, or too little.  Some of the symptoms of iodine over supplementation include:  Severe acme, become underweight, emotional imbalances, hyper-activity, mental and emotional instability, negative effects on thyroid glands, skin irregularities (welts on arms/face, rough skin) and problems with focus, or spaced out feelings.

Getting enough iodine in the diet should not be a problem since we get it in our everyday table salt, processed and fast foods and through its presence in crop fertilizers.  However, the key issue with our iodine in our everyday diet is, most of us do not get organic iodine (e.g., seaweed, “kelp”).  Homeopathic doctors have prescribed kelp, vinegar, B6 and a lecithin diet for treatment of obesity and other types of preventative disorders for years.  The diet is also beneficial to brain tissue, sensory nerves and spinal cord.

However the normalizing effect of iodine benefits for an overweight problem gets lost in translation within the market place for those desperate to lose weight.  That is, consumers are lead to believe if iodine is good for the thyroid, than more is better whether you need it or not.  But there could be nothing further from the truth.   There is another way to look at this statistically.  Eighty percent of all thyroid cases are diagnosed as the hypo-type.  But this percentage does not equate to eighty percent of those that are obese have a thyroid problem.

Aerobic workouts good for the cardio Muscular endurance

Let’s also not forget those who choose “not to exercise, or eat healthy diets,” but have healthy thyroids with plenty of iodine in the diet.  They will not lose more weight by increasing iodine intake.  Also, 8 times out of 10 thyroid disorder diagnosis are more prominent in women than men.  And as a natural progression of aging, increased risk of thyroid disease occurs naturally.  And if you have an autoimmune disorder, type 1 diabetes, or rheumatoid arthritis your at higher risk for thyroid disease.  These diseases and other factors are the tip of the iceberg when it comes to diagnosing whether or not your thyroid needs stimulation to help you manage your weight.

If you do supplement your diet with iodine, it is important to understand it is also important to get enough vitamin A as well.  Vitamin A allows the thyroid gland to absorb the iodine.  If absorption of iodine through the gland does not occur optimally, then the production of thyroxin will occur relative to the glands absorption rate.  Recall, with reduced thyroxin hormone production, you have a lower BMR that does not help your weight loss and overall health goals.

One last point I’d like to touch on regarding a hyper-thyroid condition.  There are many cases documented where speeding up the thyroids function will cause weight loss.  But there are also cases where speeding up the thyroid function causes weight gain.  You ask how this is possible.  Because, by increasing the metabolic function, you also increase appetite.  Here is another truth, for those that lost weight during hormone treatment, once the hyper-active treatment stopped the weight came back.

Dogs need exercise as well to keep their body weight healthy.

Therefore, it appears that thyroid treatment to treat obesity does not appear to be real useful in many obesity cases.  This is why you should seek a treating physicians advisement to get help identifying the cause of your weight gain problem.  If you are diagnosed with thyroid disease, then you’ll likely be prescribed a synthetic thyroxin to replace the hormone your thyroid can no longer produce.

By working with your doctor to adjust to the necessary doses, you’ll begin to look and feel better.  In other cases some of you may need a combination of treatments to regulate, or lose body weight that include thyroxin prescription, diet and exercise.  And in other weight loss/gain situations – relative to disease and disorder(s) diagnosis…

Varying medical treatment strategies may be necessary as opposed to thyroid treatment. The point being, your thyroid may not be the problem. It may be one of several other connecting hormone functions dependent on the thyroid hormone that has malfunctioned and needs treatment.

References,

American Thyroid Association.  Thyroid and Weight.  2005. http://www.thyroid.org/patients/brochures/Thyroid_and_Weight.pdf

Hastings, John.  The Truth about the Thyroid.  The Oprah Magazine. Jan 2009. http://www.oprah.com/health/The-Truth-About-the-Thyroid-and-Weight-Gain

Veracity Dani.  How Iodine Accelerates Weight Loss by Supporting the Thyroid Gland.  Natural News.com, June 25, 2005.  http://www.naturalnews.com/008902.html

Woodard, Marc T.  GH-Hormone Stimulator the Fountain of Youth Elixir?  Mirror Athlete’s Fitness Secrets!  23 February 2012.  http://www.mirrorathlete.com/2012/02/23/exercise-is-the-anti-aging-hormonal-fix/

Woodard, Marc.  Low Testosterone, another Man-Made Risky Fix?  Mirror Athlete Fitness Secrets. January 22, 2012.  http://www.mirrorathlete.com/2012/01/22/low-testosterone-another-man-made-risky-fix/

Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2012-18 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Sign up for your Free eNewsletter.





MirrorAthlete Reveals Fitness Consulting Trade Secrets

20 03 2018

Updated: 20 March 2018

Marc beginning a 10mile walk in Central CA.

A former client Sid asked specific questions regarding information I posted on MirrorAthlete’s first web site back in 2007. His queries provided an opportunity to share more of the company’s history with readers and reflect on how we got into publishing our first book.

[Sid’s Questions] … 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 and personalized chronicles website. Have your memoirs been moved?  ‘Where can I find them?”

“And do you still take on clients for fit healthy lifestyle consultation and customized fitness and assessment programming?  ‘I’m also interested to learn more on how you improved your fitness levels after injuries and chronic pain story.” 

A friend of mine coincidentally lives in your neck of the woods. She also recalled like I did, “you 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 for a consulting fee.”

I’m looking to become more fit and increase muscle mass and lose weight naturally.  But now feel I’m losing ground because of lower body joint pain.  Although I’m working with my doctor and yet another fitness trainer, ‘they don’t have that unique fitness trainer – pain management perspective I understand you’ve mastered.  I see you’re on LinkedIn, FaceBook, and Twitter and now a City councilor in your home town since 2011. ‘You’ve not slowed down a bit – especially after what I remember of your 5-year mobility challenge.” 

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

Marc walks on ave 50-60 miles walking per week.

I also hear you walk on average 7-10 miles daily on a regular basis and no longer take on clients.  ‘would you consider taking on a former client?”

Sincerely,

Sid.

From the Desk of Marc Woodard,

Sid, thank you for considering to put your trust in me once again. You and your friends memory of what I was doing years ago is impressive.

Unfortunately I no longer take on clients.  I found it more productive to put that knowledge and energy into a soon to be released ‘Very Unique’ fit healthy lifestyle book – A fitness and health book like no other… sorry I can’t be a personal coach for you at this time in your life. However once published, the book will be like me being right there with you. Once you begin reading it – some parts of the consulting logic will be very familiar to you – and a comfort for others looking for similar information.

I’ve included the personalized fitness and healthy lifestyle programming processes and practices I used during past client consultations; including industry secrets, client cases and stories; and my personal physical adversity challenge not published anywhere else.

‘Once I became my own client’ – I also became ‘forever MirrorAthlete’ with a renewed life purpose. ‘My job now is to manage personal health and maintain sustainable mobility so I can be there for my family and community for years to come.

To answer your question directly, the pain chronicle link at the old web site contained memoirs throughout 2007-08; I ran that journal for just over a year as I was rehabbing my way back to good health and walk-ability after disease and injury took it away for awhile.

And through that rehab process, I also contemplated sharing that knowledge and much more through a unique fit healthy lifestyle book… useful for just about anyone at any age.

I jotted down those ideals initially in a notepad during a 1999 Mexican Rivera cruise – Four years before injury and disease came knocking at my door.  Little did I know ‘those notes’ would be useful 10 years later to begin writing an impossible book concept.  It was larger than any project I’ve ever undertaken, even in graduate school… and harder to put into words than ever imaged.  I began chipping away at it in 2011.  But really got serious about the ideal of publishing a book in 2012-14.

Now 2018 – “God willing, it will be published this year.”

In early 2008 I decided to pull the MirrorAthlete Pain Chronicles from the original site and placed some of that context into the original manuscript.  But the original manuscript outlined in 1999 read more like a bunch of short stories. At that time I was not well versed in story telling and integration of factual information with personal stories. The project at first was a writers nightmare… “one I dreaded chipping away at most days.”

“I wrote many manuscript versions after the first one, but still lacked an interesting story line that would capture the heart, mind and spirit of anyone looking to self-improve themselves physically, mentally and spiritually – And ‘would want to refer back to the chapters content time and time again as lifestyle changes occurred.”

Unfortunately for me I was more or less a skilled technical writer… not a creative story teller. Two very different and distinct writing styles and skill sets. Learning how to integrate the two, including narration is not something I learned in any school.

So there you have it. It took years of failed manuscripts and grammatically incorrect article writings to learn how to develop an interesting story telling and factual writing style that ‘I NOW know from editorial and publishing experts – the manuscript is near ready for book publication. There are just a few more minor tweaks: editorial, book cover design and reference and citation details to refine.

I look back at those Chronicle posts and early article publications from 2007-2012; my writing style and grammar wasn’t good.  I’m still slowly but surely updating the article archives within our current website. I’ve rarely as of late written any new MirrorAthlete articles.  The latest articles I’ve written is strictly City related and published within our community newspaper once per month. After it is published and released through Tigard Life Community Paper, a week later I publish it at MirrorAthlete for the archives.

My focus is to update older MirrorAthlete articles, write for the community paper [city recreation, fitness and health related topics]; and complete the 10-year book project.

Initially I didn’t plan to start a fitness and health information and articles publication web site based business…  And still wasn’t sure I wanted to write a book since I didn’t consider myself a good writer. Even today it’s still a challenge to write well… the passion that drives me – “I want to reach out to help others that need help losing weight, want to get more fit healthy ‘NATURALLY;’ and are going through a physical or mental adversity challenge and need help with those things.” Including to provide solutions to reverse childhood obesity within K-12 schools. The book is something I know peopled need and want now; and will benefit future generations – It’s really about customized fitness and healthy lifestyle programming for all walks of life.

Marketplaces are globally connected.

Living Life to the Fullest in Portland OR

In 2012 I nearly quit writing after my first manuscript submission to a publishing company.

The publisher liked the content and unique fit healthy lifestyle concept; but recommended I make ~550 changes. At that time the book was a 25 chapter manuscript.

Well hell, “I might as well have just thrown it in the garbage.” The whole thing was marked up in red – “What an Ego-Defeating blow!”

I almost quit writing at that point because the task of learning to write well – “quite frankly was ‘intimidating and overwhelming.” It literally SUCKED if I can say that… guess I just did – “Senior editor has its perks.”

Like many new authors doubting their ability to write well, I was no exception. Eventually I put my pride aside. I had to make a decision, “Quit or press on, ‘thankfully I pressed on.”

Jefferson Library within Congressional Library Washington DC

Jefferson Library within Congressional Library Washington DC

“Oh well 18 years later is better than never.”

… Once I incorporated the principled fit healthy lifestyle philosophy into the umpteenth revised manuscript… “I don’t know – I lost count…”  Everything began to fall in place. I knew I had something special and different than anything else out there in the marketplace.

A book so unique and timely for those desperate to change their lives and live it agelessly to the fullest – even for THE mobility challenged; ANY literary agent would want a stake in marketing it and now I know it.

“This is when the real work began – polishing and revising and modifying it to perfection before publication.”

I chose a specific publishing company to help me through minor book editing, styling and grammatical polishing process. I was finally ready to submit a new and improved manuscript unlike the one marked up in red. This manuscript was markedly and significantly improved from it’s 25 Chapter to a lean 18 Chapter version; with a whole lot more bang for the consumer buck.

The new and improved manuscript fully incorporates MirrorAthlete 18 principled fit healthy lifestyle philosophy based on unique lifetime experiences, client cases, industry knowledge, fitness consulting trade secrets revealed and lifetime education and client case lessons learned, etc..  Now I’m providing this information so it can be applied by anyone. Even those going through a tough physical or mental adversity or mobility challenge that need help in achieving a state of well-being.

MirrorAthlete® Principled Fitness and Healthy Lifestyle Philosophy is based on 18 principled fit healthy lifestyle beliefs [Some of these Principles have been Revised within the 2018 Editorial Process and manuscript soon to be published].

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

2   “Ill-health prevention through health literacy education can save a nation in pain”

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

4   “Due diligence relative to unnatural consumer product use reduces health risk”

5   “Balanced food nutrients support optimum health and fitness levels”

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

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

8   “Man adds hyper-palatable ingredients to foods that addict and harm 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 to eat”

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

12  “Childhood experiences influence adult habits and behavior”

13  “Commit to healthy habit change & achieve Weight loss goals”

14  “Chemically and genetically engineered foods increase health risk”

15  “Physical activity releases natural body chemicals that support fitness and health goals”

16  “Oxygenate the body, burn more fat and reduce illness and disease risk”

17  “Nature provides what we need to live happy, healthy and productive long lives”

18  “Relative exercise programming optimizes fitness & healthy lifestyle goals”

In ending each chapter I’ve included my Personalized Fitness Challenge Story relative to each chapters content, including client stories and the programming processes and practices I used for years. Which are backed by hundreds of professional referred citations throughout the book.

And to make it even more appealing for visual readers [like me] – there are ~50 unpublished and unique satirical cartoons, including useful tables and forms similar to what I used during my 1:1 client consults. Our Cartoonist John Fiedler does not disappoint. Please feel free to learn more about John and his lifetime work by clicking on Ole Fuzz Cartoons.

Sid, “you won’t have a long wait to hear the rest of the story… and get the consulting information you need and want now!”

Marc at the capital.

Marc as a City Delegate at the capital.

My wife often asks when the book will be released.

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 through the editorial process and get it published… and consider a ghost writer if you need to.

But if I let anyone write any part of it… well it wouldn’t be written by MirrorAthlete.

I’ll admit I’ve become a much better writer and editor now than those early years.  I know the book quality and competitive writing style and consumer value is there. At least the last editorial review I received from the current publisher was more than positive… They inspired me to get it published this year.

It seems I’ve read each chapter a hundred times.  And to tell you the truth the content is captivating to a point where I look forward to a reading it again and again… as I know others will. Often as I read, I still don’t believe I’m the creative and technical writer and author – It’s almost as if someone else wrote it “I have to pinch myself… ‘Yep it’s me.”

I guarantee – The reader will often refer back to it as I have; a lifetime reference to receive timeless professional fit healthy lifestyle advise, guidance and behavioral-habit directional change when its needed to sustain a state of well-being.

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 of great comfort; especially those struggling with mobility challenges, disease, injury, the aging process, body weight, self-image, anxiety and depression, etc.

Now thousands of consumers like you [Sid] will have my 1:1 consulting services without paying a consulting fee and continue to live life to the fullest regardless of fitness or health condition, or age.

By having access to my ‘timeless’ best-in-class principled fit healthy lifestyle insider consumer and fit healthy lifestyle programming truths – “especially the ones the mega-industries hope you never discover, ‘you will experience greater well-being and body image satisfaction never thought possible without paying hundreds of dollars to find these hard-to-find insider consulting truths.”

Sid,

Thanks so much for the memories and opportunity to share MirrorAthlete history and update our readers in search of this hard to find fit healthy lifestyle consumer information – ALL available in our first book publication soon to be released.

I assure you… “I know when the book is published, everything you and others looking for NATURAL diet, weight loss, health, well-being, physical performance, increased fitness and activity levels, and anti-aging information, etc., you’ll not be disappointed.”

“Good health to you and your family!” And thank you for thinking and believing in me throughout the years.

Sincerely,

Marc.

Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2018 Copyright. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com, Sign up for your free monthly newsletter.





MirrorAthlete Fit Healthy Lifestyle – Book Release Update

3 02 2018

Face Rock, Bandon OR inspires the imagination.

 Updated: 3 Feb 2018

The long awaited 10 year book project and publication is now in the second phase of quality review process by the publisher.  With a planned book release date scheduled in 2018.

Insight into the books content,

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

It is loaded with unique personal, 1:1 fitness consulting and client perspectives; including relative people stories, self-help tools, forms and tables, etc.  Including – I know everyone will enjoy the humor of the cartoons and caricatures so artfully created by cartoonist John Fiedler within each chapter.  If you’d like to see samples of John’s creative works, or contact him click on the olefuzzcartoon link:  http://olefuzzcartoons.com/Welcome.html

The illustrations, stories, lessons learned and teaching points provide the reader with an enjoyable and entertaining introspective and interactive experience while learning how to live life to the fullest through natural and truthful anti-aging principles.

In many ways the content of the book was developed and designed to be a timeless fitness and healthy lifestyle roadmap book.  And best of all – “applicable to all demographics within any environmental culture.”

MirrorAthlete evolved through an exercise science discipline and application within a fitness consulting practice.  We’ve integrated multiple healthy habits and fitness programming concepts integrating and connecting real people stories backed by scientific studies and citations.  Then defined, related and applied these things within a very unique principled fitness and healthy lifestyle perspective.  Our principled fitness and healthy lifestyle doctrine is based on “MirrorAthlete® Principled Fitness and healthy lifestyle Philosophy.”

The knowledge within this book will allow 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 services or products.

The information you need to know NOW is broken down within an easy to understand format that includes: Best-In-Class fitness and health principles and includes:  how to program a customized fitness and healthy habits plan relative to your lifestyle needs. To include: how to identify consumer fitness and performance enhancement fads and scams in the marketplace that increase health risk.

If you lack motivation to break an addictive habit or behavior; or want to advance your fitness and healthy lifestyle goal to the next level, we shown how to do it naturally while increasing will power to stay the course.

As you work towards achieving the fit healthy anti-aging goal, you’ll do so without worry of applying a restrictive diet plan, or purchasing expensive services, products or gimmick to reduce body fat, build muscle, increase physical performance and get more mobile etc..  We don’t sell hype – only information on how to achieve natural fitness and healthy lifestyle goals to live life to the fullest.

The marketplace is littered with manmade products and services that promise fast fitness and performance enhancement results… “some appear to work short term, while others don’t work at all… And in both cases ‘likely’ increase health risk.”  Consumers will soon learn they don’t have to go the unsafe route to achieve fit healthy anti-aging results at the expense of health – compromised by illness and disease.

We know the marketplace won’t provide consumers the entire health risk truth relative to their unnatural fitness and enhancement performance products for good reason.  “There’s no money in it for them.”

The consumer truths soon to be shared… “man manipulates and injects addictive chemical and genetically engineered ingredients into foods and supplemental diet products known to increase and cause health problems.”  We know the fitness, diet, performance enhancement and anti-aging industries won’t share these truths with the consumer – but we do – we know better.  It is for good reason the consumer industries hope the majority of you never discover what’s revealed in this book.

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

Also our unique principled philosophy is especially relative to K-12 schools.  And if applied within our children’s school curriculum on a national level – It would fundamentally change the fitness, health and medical marketplace supply and demand model for future generations.  This book is a must read for educators, city recreation personnel, coaches, school officials and board members.

The book is an informative, 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 chapter content.  By connecting each chapter principle with real world happenings it is also possible to heal and improve any physical adversity scenario, e.g., illness, disease, limited mobility.

Also those who experience physical and mental adversity challenges can relate and use the same tools provided within the book to help advance any desired fitness or health goal to live life to the fullest.  The author provides a “secondary and continuing personal adversity challenge back-story at the end of each chapter” relative to the books content. Which also covers limited mobility and health challenge improvements through expedient primary care referrals and fit healthy principles knowledge covered within the book.

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 support us by purchasing a book once released and sharing this information with your friends, family and community.

We’d truly appreciate the outreach support to expand our educational message to put an end to childhood obesity plaguing our youth and saving a nation in pain.

Other ways to support our outreach effort – If you believe in MirrorAthlete® Principled Fitness and Healthy Lifestyle Philosophy and Saving a Nation in Pain please click on the BLUE FaceBook “LIKE” button at the bottom of our home page.  We appreciate the support.

Good health to you and your family!

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

 

 





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

22 12 2017

 

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

Last Updated:  22 Dec 2017

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Canoe a favorite river and see the sites

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

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

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

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

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

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

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

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

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

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

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

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

Certified Life Coach                                      Certified Fitness Consultant

Finances and Budgeting                                              Develop Muscle Mass

Relationships and Intimacy                                         Muscular Strength

Family and Parenting                                            Aerobic Cardio Endurance

Stress Management and Balance                        Develop Lean Muscle Mass

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

Spirituality and Personal Growth                      Health, Lifestyle, Self-Care

Career Planning and Development                                Natural Anti-Aging

Motivation and Time Management                              Stress and Pain Mgt

Entrepreneurial and Small Business Development   Custom Fit Program

Health, Lifestyle and Self-Care                                       Diet & Nutrition

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

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

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

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

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

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

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

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

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

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

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

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

 

 

   

 

 

 

   

 

 

 

 

 

 





Enjoy Holiday Meals Without Weight Gain or Guilt

20 11 2017

Annual Tree Lighting Event at Liberty Park, Tigard OR

Updated, 20 November 2017

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

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

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

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

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

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

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

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

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

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

Congratulation to you!

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

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

IMG_0186

Celebrating with Family should not include worry of weight gain.

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

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

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

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

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

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

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

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

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

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

Best Time Ever

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

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

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

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

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

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

Tasty Beer Cheer.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Walk whereever you find yourselves during the Holidays.

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

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

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

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

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

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

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

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





Tigard’s Outdoor Fitness Center

22 10 2017

Fanno Creek Bridge Crossing into Dirksen Nature Park

During brisk afternoon walks I often cross a pedestrian bridge in my neck of the woods.  It’s located on Tiedemann Avenue in Tigard at the North East corner of Fowler Grade School next to the track. This bridge crossing over Fanno creek is a pedestrian access point into Dirksen Nature Park.  One day after walking across the bridge I broke stride to focus on a youth doing pull-ups at the far West end of the field. I changed course to reacquaint myself with that area.

Then reread the dedication plaque. “This outdoor fitness center was presented to the Citizens of Tigard by the Rotary Club of Tigard to commemorate the Club’s 50 years of SERVICE ABOVE SELF, February 13, 2014.”  It reminded me of how committed this organization and others like them are and work to improve the livability of families and community at large.

The project was paid for by the Tigard Rotary Club and it marked their 50th year anniversary.  They’ve been established in Tigard since 1964.  If you’d like to know more about their organization, visit https://tigardrotary.org/.

Modified Push Up  “Up Stroke” of repetition

Today I use the equipment frequently and exercise between walks using my body weight as the resistant weight-force to improve strength and flexibility. The exercise you see me doing in the picture is a modified chest press. I simply lean against a bench-like object, then lower to and push away from the platform to complete a repetition. This particular exercise targets the undercut of the chest and front shoulders and upper back during the down-stroke motion.

Modified Push Up “Down Stroke.” The further you travel downward the greater range of motion and strength building.

And while holding the angled pike position performing the modified incline pushup, it tones other parts of the body. “How does it do that?” It takes supportive leg, buttocks, core and back muscles to hold the rigid position while performing the exercise.

Many of you know aerobic exercise has cardio and weight loss benefits. But may not be aware of how important strength, flexibility and body toning exercises are to posture, balance and mobility. To leave these fitness components out of the exercise equation is to leave the body less capable of performing essential daily tasks long term.  Like lifting a grocery bag, getting out of a chair, yard work, or going up or down stairs, etc.

If you’d like to incorporate stretches, strength and body toning exercises during a walk, outdoor exercise stations like this one can certainly help achieve the goal. This exercise area is nestled in nature’s back yard where anyone can use it at no charge. There is also an extra bonus “bark chipped trails to walk around between exercise sets.”

Better yet take the dog with you. This is a two for one deal. Everyone gets their daily dose of exercise.

If you see me there, don’t hesitate to introduce yourself.

Good Health to You and Your Family.

Marc Woodard, MBA, BS Exercise Science, ARNG, CPT, RET., is a member of the Tigard City Council. He is a strong proponent of City involvement in providing recreational opportunities for its residents. 2017 Copy right. All rights reserved, Mirror Athlete Inc., http://www.mirrorathlete.com