tag:blogger.com,1999:blog-51897346873000010582024-03-05T04:46:46.513-08:00"LifeStyle Fitness": Master Personal Trainer Bobby Morrow will help you..."LOOK BETTER NAKED!!"Lexington, North Carolina's Triple-Certified Master Personal Trainer, Corrective Exercise Specialist, and National Spokesman for the American Council on Exercise, shares his years of professional fitness experience with those folks who are: (1)New (or returning) to the Health and Fitness World, (2)Overcoming Health Issues and Physical Challenges (including structural issues), or (3) Desiring a Personalized Health and Fitness program designed for adults over 30 years of age.BobbyMhttp://www.blogger.com/profile/05760290328535179799noreply@blogger.comBlogger32125tag:blogger.com,1999:blog-5189734687300001058.post-26308394408311721952022-10-01T20:05:00.002-07:002022-10-01T20:05:52.944-07:00<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8jUJYDSJC-tkZDCPrMV6UcPN-4L-wSD5tvNJc-vRApnB2OGxpgb23c3roLC4G8TrhtDa7CQfnW5JExKr1rn3lSzE_d_Hv4COjXvZkcgOC9eZiINddYLi9fVjFWDrZmtg4ieb6rFT4ksJ-mZ-G313ldKxpLe7ym7DK_JC5wEV18Y2pLaPrnDHr2y3vIQ/s620/FAT-TUMMY-643104.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="412" data-original-width="620" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8jUJYDSJC-tkZDCPrMV6UcPN-4L-wSD5tvNJc-vRApnB2OGxpgb23c3roLC4G8TrhtDa7CQfnW5JExKr1rn3lSzE_d_Hv4COjXvZkcgOC9eZiINddYLi9fVjFWDrZmtg4ieb6rFT4ksJ-mZ-G313ldKxpLe7ym7DK_JC5wEV18Y2pLaPrnDHr2y3vIQ/s320/FAT-TUMMY-643104.jpg" width="320" /></a></div> <span style="background-color: white; color: #050505; font-family: inherit; font-size: 15px; white-space: pre-wrap;">Occasionally, (often actually) when talking with new clients about increased weight (body fat), some will say something to the effect “I’m not quite as active as I used to be, so I guess my muscle has just turned to fat”(because they heard it or read it somewhere).</span><p></p><div class="l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f" style="animation-name: none !important; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space: pre-wrap;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">And while muscle doesn’t actually ‘turn to fat’, there can be (and usually is) a pretty direct correlation between becoming less active and storing more fat.</div></div><div class="l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f" style="animation-name: none !important; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space: pre-wrap;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">Muscle is ‘metabolically active’, which just means it <span style="animation-name: none !important; font-family: inherit; transition-property: none !important;"><a style="animation-name: none !important; color: #385898; cursor: pointer; font-family: inherit; transition-property: none !important;" tabindex="-1"></a></span>needs ‘fuel’ to maintain it’s’ size and strength, even during (short) periods of inactivity (rest). </div></div><div class="l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f" style="animation-name: none !important; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space: pre-wrap;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">What actually happens, when we become ‘less active’, is we DO begin to lose muscle (‘use it or lose it’), and that muscle we lose no longer needs fuel…so if we are still taking in the same amount of fuel (basically eating the same as always), we end up with ‘extra fuel’ (calories), and our bodies being the conservative and protective little critters they are, will NOT waste that extra fuel, SO IT STORES IT! </div></div><div class="l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f" style="animation-name: none !important; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space: pre-wrap;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">And ‘how and where’ does it store it? Why as ‘fat’ in those places you are NOW noticing! </div></div><div class="l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f" style="animation-name: none !important; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space: pre-wrap;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">Am I making sense so far?</div></div><div class="l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f" style="animation-name: none !important; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space: pre-wrap;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">So, “what DO I do” you may be thinking?</div><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">(1) Increase your activity, especially in rebuilding muscle (‘strength training’)</div><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">(2) Decrease/eliminate high calorie/low-quality foods, while increasing high-quality WHOLE FOODS</div></div><div class="l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f" style="animation-name: none !important; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space: pre-wrap;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">If THAT confused you…THIS WHERE I COME IN, to help you navigate the process and get you on track until you are able (AND willing) to do it on your own! </div></div><div class="l7ghb35v kjdc1dyq kmwttqpk gh25dzvf jikcssrz n3t5jt4f" style="animation-name: none !important; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none !important; white-space: pre-wrap;"><div dir="auto" style="animation-name: none !important; font-family: inherit; transition-property: none !important;">Give me a shout on FBPM and we can discuss options!<span class="fxk3tzhb b2rh1bv3 gh55jysx m8h3af8h ewco64xe kjdc1dyq ms56khn7 bq6c9xl4 eohcrkr5 akh3l2rg" style="animation-name: none !important; display: inline-flex; font-family: inherit; height: 16px; margin: 0px 1px; transition-property: none !important; vertical-align: middle; width: 16px;"><img alt="😉" height="16" referrerpolicy="origin-when-cross-origin" src="https://static.xx.fbcdn.net/images/emoji.php/v9/tb0/1.5/16/1f609.png" style="animation-name: none !important; border: 0px; transition-property: none !important;" width="16" /></span><span class="fxk3tzhb b2rh1bv3 gh55jysx m8h3af8h ewco64xe kjdc1dyq ms56khn7 bq6c9xl4 eohcrkr5 akh3l2rg" style="animation-name: none !important; display: inline-flex; font-family: inherit; height: 16px; margin: 0px 1px; transition-property: none !important; vertical-align: middle; width: 16px;"><img alt="👍" height="16" referrerpolicy="origin-when-cross-origin" src="https://static.xx.fbcdn.net/images/emoji.php/v9/t55/1.5/16/1f44d.png" style="animation-name: none !important; border: 0px; transition-property: none !important;" width="16" /></span><br /></div></div>BobbyMhttp://www.blogger.com/profile/05760290328535179799noreply@blogger.com0tag:blogger.com,1999:blog-5189734687300001058.post-17436488902658134392019-10-15T07:52:00.001-07:002021-05-10T10:57:17.487-07:00IS THIS 'KETO/LOW-CARB' THING RIGHT FOR ME??<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmSqHiGy_XDcQDkb9F3I-5MpSx9tphq013LiFSnTmMCwHPMJwnisPFyqCYanYeRAnu3VL4fAooi10LmGwm9iK4esKTYGXTlA4IisU41OAgjdM7W7tfSe8_DeyyJHrlB2L0Exzf8C18mXJw/s1600/ABS.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="762" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmSqHiGy_XDcQDkb9F3I-5MpSx9tphq013LiFSnTmMCwHPMJwnisPFyqCYanYeRAnu3VL4fAooi10LmGwm9iK4esKTYGXTlA4IisU41OAgjdM7W7tfSe8_DeyyJHrlB2L0Exzf8C18mXJw/s320/ABS.jpg" width="254" /></a></div>
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<span face=""Helvetica","sans-serif"" style="background: white; color: #1d2129; font-size: 10.5pt; line-height: 115%;">As a Personal Trainer,
with over 16 years experience, I get THAT question a LOT recently...and my
answer is "you need to check it out, to see if it looks like something you
could stick with, and think could work for YOU, and I offer a few links to help
them get started! And if they're interested, I share MY story...</span><span face=""Helvetica","sans-serif"" style="color: #1d2129; font-size: 10.5pt; line-height: 115%;"><br style="-webkit-text-stroke-width: 0px; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;" />
<span style="background: white;"><span style="-webkit-text-stroke-width: 0px; float: none; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;"><b><u>HERE'S MY 'PERSONAL STORY':</u></b></span></span><br style="-webkit-text-stroke-width: 0px; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;" />
<span style="background: white;"><span style="-webkit-text-stroke-width: 0px; float: none; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;">Over the Winter of 2018-2019 I did a lot of thinking about
'why' it seemed, the vast majority of my clients couldn't/didn't reach or maintain
the health and weight-loss goals they were striving for, LONG TERM?</span></span><br style="-webkit-text-stroke-width: 0px; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;" />
<span style="background: white;"><span style="-webkit-text-stroke-width: 0px; float: none; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;">Were they just 'lazy'? Were they just not 'committed' enough?
Did I somehow not give them enough/'right' information to reach their goals?
NONE of that rang true to me!!</span></span><br style="-webkit-text-stroke-width: 0px; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;" />
<span style="background: white;"><span style="-webkit-text-stroke-width: 0px; float: none; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;">My Personal Training Education (in 2005, and is still the
'standard') for 'Nutrition' was based on the traditional 'calories in-calories
out', 'exercise/move more- eat less' theory, that most 'Professionals'
(including Doctors, Dietitians, Fitness Certifying Agencies, Etc) use...ALL
based, on what turns out to be, VERY weak (at best) 'research' done OVER 50
years ago!!</span></span><br style="-webkit-text-stroke-width: 0px; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;" />
<span style="background: white;"><span style="-webkit-text-stroke-width: 0px; float: none; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;">If this stuff actually worked, why were folks STILL just
loading on more and more fat, and getting less and less healthy??</span></span><br style="-webkit-text-stroke-width: 0px; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;" />
<span style="background: white;"><span style="-webkit-text-stroke-width: 0px; float: none; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;">That's when I stumbled on "The Ketogenic
Diet"...and the more research I read (and continue to read), and personal
stories I saw, I thought 'THIS might just be what I'm looking for'!!</span></span><br style="-webkit-text-stroke-width: 0px; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;" />
<span style="background: white;"><span style="-webkit-text-stroke-width: 0px; float: none; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;">"Keto", as it is called by the 'believers', is
basically based on converting your body from depending on 'sugar' or
'high-glycemic carbs' (think bread, pasta, rice, potatoes, etc) for fuel and
switching the bodies' system over to burning fat for fuel! The 'science' behind
it is based mostly on the 'insulin-response' to carbohydrates....and insulin's'
JOB is as the 'FAT STORAGE HORMONE'...which converts excess 'carbs' to fat and
stores them AS WELL AS PREVENTS 'BODY FAT' FROM BEING RELEASED!!</span></span><br style="-webkit-text-stroke-width: 0px; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;" />
<span style="background: white;"><span style="-webkit-text-stroke-width: 0px; float: none; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;">Sounded good in theory...but is it 'doable/sustainable' for
the 'average person' (ME), I asked myself?</span></span><br style="-webkit-text-stroke-width: 0px; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;" />
<span style="background: white;"><span style="-webkit-text-stroke-width: 0px; float: none; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;">Only one way to find out is to try it out for/on myself!</span></span><br style="-webkit-text-stroke-width: 0px; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;" />
<span style="background: white;"><span style="-webkit-text-stroke-width: 0px; float: none; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;">I was already in 'pretty good' condition (weighed in at 180,
body fat was at 18%...and the only 'med' I was on was a 2.5mg (tiny) blood
pressure med that my Doc said was probably due to genetics...and was already
pretty much off of 'sugar', but still eating some pretty high-carb foods like
pastas, breads, rice, potatoes, beans, fruits, etc.</span></span><br style="-webkit-text-stroke-width: 0px; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;" />
<span style="background: white;"><span style="-webkit-text-stroke-width: 0px; float: none; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;">Around the first of March, this year, I cleaned out the
fridge and cupboards of the 'high-carb' foods and began shooting for the
recommended 20 gm or less total carbs per day that most research was
recommending (though, I have to admit, I NEVER 'counted' a single carb...but I
WAS aware of the carb contents in my food choices!). (HOWEVER, IT IS VERY
HELPFUL (A 'MUST' REALLY) TO PLAN AHEAD AND HAVE SOME FOODS 'PREPPED' TO
PREVENT JUST GRABBING SOMETHING, AND THROWING YOUR PROGRESS IN REVERSE!!)</span></span><br style="-webkit-text-stroke-width: 0px; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;" />
<span style="background: white;"><span style="-webkit-text-stroke-width: 0px; float: none; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;">I managed to get pretty consistent, pretty fast (especially,
as I said, I'd been pretty much off 'sugar' for a while already, and didn't have
to 'detox' from that), as I found the recommended foods delicious, satisfying,
filling, and really pretty simple, once I got my head wrapped around what
choices would work for 'my goals', and which would not!</span></span><br style="-webkit-text-stroke-width: 0px; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;" />
<span style="background: white;"><span style="-webkit-text-stroke-width: 0px; float: none; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;">I was really NOT expecting much of a change for myself
physically, as I my main goal was to learn enough to share with others who WERE
'struggling with weight and health issues'!</span></span><br style="-webkit-text-stroke-width: 0px; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;" />
<span style="background: white;"><span style="-webkit-text-stroke-width: 0px; float: none; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;">However, after about 3 months, my Doc took me totally off the
BP Meds as they were no longer needed...I had dropped 15 pounds, and reduced my
BodyFat to 13% (this is in the 'elite athlete' range), maintained ALL my
muscle/strength! I had 'blood-work' done this week, and EVERYTHING looks the
best it has EVER, include 'cholesterol' numbers!)...ALL WITHOUT COUNTING A
SINGLE CALORIE, OR SPENDING AN 'EXTRA' MINUTE IN THE GYM (though I did still
maintain my previous hour and half, 3 days per week workout regimen)!!</span></span><br style="-webkit-text-stroke-width: 0px; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;" />
<span style="background: white;"><span style="-webkit-text-stroke-width: 0px; float: none; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;">Again, I'm eating delicious food...eating all I 'want'...and
have found (and continue to find) great 'low carb' desert/treat/main course
replacements for those foods you might miss!!</span></span><br style="-webkit-text-stroke-width: 0px; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;" />
<span style="background: white;"><span style="-webkit-text-stroke-width: 0px; float: none; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;">It is NOT (nor should it be considered) a 'DIET', it IS a
'LIFESTYLE' change!!</span></span><br style="-webkit-text-stroke-width: 0px; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;" />
<span style="background: white;"><span style="-webkit-text-stroke-width: 0px; float: none; font-variant-caps: normal; font-variant-ligatures: normal; orphans: 2; text-align: start; text-decoration-color: initial; text-decoration-style: initial; widows: 2; word-spacing: 0px;">If you think you've tried 'everything'....do your own
research, or let me help guide through the process, to see if this might just
be the solution YOU'VE been looking for!!</span></span></span></div>
<br />BobbyMhttp://www.blogger.com/profile/05760290328535179799noreply@blogger.com0tag:blogger.com,1999:blog-5189734687300001058.post-55998080697057681682019-07-27T13:25:00.001-07:002019-07-27T13:25:28.229-07:00Simple Tool To Help Stroke Survivors<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdH8G6xZk1HeuNBLDe5JiVvtfJyfADy9YTbX9oIwIrJKOK-XRKylYcm4JPZvYdnEKM67fHugiY-ObqGNB_3Q8NO2-WrfPcx8HtCUrCA97zizsUUtOwkrpVQh2WJuL5b1L9qUCncOinQgxW/s1600/hand-holding-a-water-bottle.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1300" data-original-width="870" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdH8G6xZk1HeuNBLDe5JiVvtfJyfADy9YTbX9oIwIrJKOK-XRKylYcm4JPZvYdnEKM67fHugiY-ObqGNB_3Q8NO2-WrfPcx8HtCUrCA97zizsUUtOwkrpVQh2WJuL5b1L9qUCncOinQgxW/s320/hand-holding-a-water-bottle.jpg" width="214" /></a></div>
<span style="color: #1c1e21; font-family: "inherit","serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">I Was working with one of
my clients this week, who is recovering from a stroke. One of his
challenges/goals is to get better control of his affected hand...he says he has
no nerve 'feed-back' (sensations) to tell how hard (or easy) he is squeezing his fingers.</span><span style="color: #1c1e21; font-family: "inherit","serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><br />
I took a sip from my water bottle, while thinking for a moment</span><span style="color: #1c1e21; font-family: "inherit","serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">...then sat the water bottle in front of him.<br />
"Pick it up" I said...and as he did, the bottle made that loud
crackling sound they do when squeezed half-full.<br />
"Did you hear</span><span style="color: #1c1e21; font-family: "inherit","serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"> that?" I
asked...</span><span style="color: #1c1e21; font-family: "inherit","serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><br />
</span><span style="color: #1c1e21; font-family: "inherit","serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">He said "yes".</span><span style="color: #1c1e21; font-family: "inherit","serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><br />
</span><span style="color: #1c1e21; font-family: "inherit","serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">"Okay, try picking it
up again, listen for the noise, and try to pick it up with less
crackling."</span><span style="color: #1c1e21; font-family: "inherit","serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><br />
</span><span style="color: #1c1e21; font-family: "inherit","serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">He picked it up again
without as much 'crackling'.</span><span style="color: #1c1e21; font-family: "inherit","serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><br />
</span><span style="color: #1c1e21; font-family: "inherit","serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">"Okay, try it
again...work on even less crackling"</span><span style="color: #1c1e21; font-family: "inherit","serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><br />
</span><span style="color: #1c1e21; font-family: "inherit","serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">He did, and this time
without ANY crackling.</span><span style="color: #1c1e21; font-family: "inherit","serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><br />
</span><span style="color: #1c1e21; font-family: "inherit","serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">"NOW do it with MORE
crackling.."</span><span style="color: #1c1e21; font-family: "inherit","serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><br />
</span><span style="color: #1c1e21; font-family: "inherit","serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">And he did.</span><span style="color: #1c1e21; font-family: "inherit","serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><br />
</span><span style="color: #1c1e21; font-family: "inherit","serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">I told him "NOW you
have a 'feed-back meter' (your ears) to practice your grips.</span><span style="color: #1c1e21; font-family: "inherit","serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><br />
</span><span style="color: #1c1e21; font-family: "inherit","serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">He grinned SO BIG...and
simply said "cool"!!</span><span style="color: #1c1e21; font-family: "inherit","serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><br />
</span><span style="color: #1c1e21; font-family: "inherit","serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">So, there's a cheap,
effective tool, (that came to me 'out of the blue' just as I needed it</span><span style="color: #1c1e21; font-family: "inherit","serif"; font-size: 10.5pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Helvetica; mso-bidi-font-size: 11.0pt; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">), that now YOU can share with anyone you know, who
may be dealing with that same challenge!</span>BobbyMhttp://www.blogger.com/profile/05760290328535179799noreply@blogger.com0tag:blogger.com,1999:blog-5189734687300001058.post-67214731073416791212013-07-30T12:30:00.000-07:002013-07-30T12:30:16.340-07:00IS EXERCISE THE REAL “FOUNTAIN OF YOUTH”? RESEARCH SAYS YES!<!--[if gte mso 9]><xml>
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<b style="mso-bidi-font-weight: normal;">When you compare
folks who participate in regularly scheduled physical activities, with their
classmates who don’t exercise at all or very little, you usually can quickly
see there is a very distinct difference between the two groups.<span style="mso-spacerun: yes;"> </span>The difference can be as subtle as simply how
well the active folks move and complete everyday tasks, or as dramatic as an
actual perception that they appear to be 10-20 years younger (posture, skin and
muscle tone, balance, walking stride, brighter eyes, etc) than their less
active peers.</b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">On top of those very
positive benefits, researchers are now convinced that getting into motion (no
matter your age) carries many more very real life-enhancing and extending
benefits.<span style="mso-spacerun: yes;"> </span>It has now been determined that
exercise not only helps lower high blood pressure, but also reduces high
cholesterol levels.<span style="mso-spacerun: yes;"> </span>Moving more also
reduces your risk of getting (and even reversing type-2) diabetes, heart
disease, and some forms of cancer. </b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>There’s also great news that rather than
making things worse, when done properly, exercise will reduce and sometime
eliminate aches and pains attributed to arthritis and other joint issues. Folks
who are active tend to sleep much better and process foods more easily. And for
those concerned about other possible consequences of aging, the research is
telling us that becoming more active may even prevent, postpone, or even possibly
reverse the onset of symptoms related to Alzheimer’s disease and Parkinson’s
disease! </b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">When I talk about “exercise”
what I really mean is getting into the cycle of simply moving more than you
currently do, which will help you become stronger and allow you to move even
more. This is the total opposite of what we see in so many cases today, where
folks get into the negative cycle of moving less and less, spiraling into
dependency on mobility assists like canes, walkers, and eventually wheel
chairs. I’ve worked with folks over the years that were well into their senior years,
burdened with all sorts of health and structural issues that were able to “reverse
the clock” and regain much of the independence they thought they had lost
forever.</b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Of course when most
folks think about “exercise” they immediately get visions of having to throw
heavy weights around, intimidating pieces of fitness (torture) equipment,
running on endless treadmills until they’re ready to drop, and expect to
experience so much soreness the next day they will be unable to move!</b></div>
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<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">That’s<i style="mso-bidi-font-style: normal;"> not</i> the kind of “exercise” that I
recommend for most folks, especially those who have allowed themselves to
really get out of shape and are just wanting to regain some of their “lost
youth”.<span style="mso-spacerun: yes;"> </span>What I <i style="mso-bidi-font-style: normal;">am</i> suggesting is getting more active than you currently are by
starting simply and safely.<span style="mso-spacerun: yes;"> </span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Many folks like the
idea of joining a fitness center with Certified Personal Trainers that are
qualified <span style="mso-spacerun: yes;"> </span>to analyze where the new
exerciser is physically starting from, help them plan out activities to help
reverse the individual issues that they face, and then teach them how to accomplish
the activities with confidence, <span style="mso-spacerun: yes;"> </span>effectively, and safely on their own. Some
Personal Trainers specialize their focus on helping those who are new to
fitness, and those coming to fitness with health, pain, balance, and structural
issues.</b></div>
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<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">If a fitness center
is not currently in your budget or within your comfort zone, you may want to
try a few things just to help get back into motion on your own: </b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u>(1)</u> A really
great place to start is for every hour you <i style="mso-bidi-font-style: normal;">sit</i>,
get up and spend 10 minutes moving around…dusting, watering plants, dancing (or
if at work, make some phone calls or filing while standing, or visit a
co-worker rather than text or email them). </b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u>(2)</u> To help
create daily goals for moving more, purchase an inexpensive “pedometer” which
is a little device you clip on your waistband that counts your steps during the
day, working your way up <i style="mso-bidi-font-style: normal;"><u>over time</u></i>
to around 10,000 steps per day (sedentary folks will average walking about
2,000 steps a day, though honestly many folks nowadays get nowhere near that
many). (You can pick up a pedometer at most sporting good stores or chain
department store for $10-$20). It’s a good way to challenge yourself to get a
little more active each day. </b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u>(3)</u> Then for
regaining some lost <i style="mso-bidi-font-style: normal;">strength</i> <i style="mso-bidi-font-style: normal;">and endurance</i>, work on the movements and
activities you are beginning to find challenging such as getting out of chairs
or cars, climbing stairs, carrying items such as groceries. Most folks are
really surprised at how quickly they regain those “lost” abilities!</b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Honestly, in the 8
years I’ve been doing personal training I have yet to meet <i style="mso-bidi-font-style: normal;">anyone</i> who, with a moderate amount of self-commitment, was not able
to increase their strength, reduce health issues and pain, and get more
enjoyment out of their lives <i style="mso-bidi-font-style: normal;">no matter
their physical age!</i></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u>Remember to always
check with your Doctor before beginning or restarting any fitness type
activities!</u></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Bobby Morrow is a certified personal trainer with over 8 years in the
fitness field and his main focus is on those new to fitness, and those with
health issues and physical challenges.</i></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><i>This article was printed in The Dispatch newspaper, Lexington, North Carolina </i></b></div>
BobbyMhttp://www.blogger.com/profile/05760290328535179799noreply@blogger.com0tag:blogger.com,1999:blog-5189734687300001058.post-80246424428051686442013-04-30T08:54:00.002-07:002013-04-30T08:54:40.704-07:00Joint pain…”Old Age” or simply Old Habits?<!--[if gte mso 9]><xml>
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<b><i><span style="font-family: "Times New Roman","serif"; font-size: 24.0pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">Joint pain…”Old Age”</span></i></b><b><span style="font-family: "Times New Roman","serif"; font-size: 24.0pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;"> or simply <i>Old Habits</i>?</span></b></div>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">By Bobby Morrow</span></b></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">I've been doing Personal
Training professionally for 8 years now, and learned early on that nearly <i style="mso-bidi-font-style: normal;">everyone</i>, no matter their chronological
"age", brings <i>some sort </i><span style="mso-bidi-font-style: italic;">of</span>
physical (either "health" or "structural") challenge
with them to fitness.<span style="mso-spacerun: yes;"> </span>Even if they came
in initially to "lose some weight", "gain more
energy", "feel better", "reduce stress" etc, in
many cases it’s those “oh, by the way” physical challenges that need to be
addressed <i style="mso-bidi-font-style: normal;">first</i>! For example,
if you have “knee, hip, or back issues” and your primary goal is to drop some
body fat, simply sticking you on the treadmill and cranking up the speed is <i style="mso-bidi-font-style: normal;">not</i> a smart way to start!! </span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 1;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">Once I discover that a new
client has painful joint issues, I dig a little deeper to see if they had any
trauma to those areas like broken bones, sprains, tears, etc from accidents or
falls. Sometimes they will report that their Doctor has told them they have
knee ligament tears, or bulging discs, or arthritis which is also good for me
to know. However, I’m discovering that in many cases even <i style="mso-bidi-font-style: normal;">those</i> issues may just be <i style="mso-bidi-font-style: normal;">symptoms</i>
of something else that’s going on elsewhere in the body.</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">While educating myself over
the years on how to help these folks reach “<i style="mso-bidi-font-style: normal;">their</i>
goals” it quickly became clear that most of the painful joint issues we begin
experiencing shortly after leaving our teens are not due to “<i style="mso-bidi-font-style: normal;">old age</i>”, but rather can be attributed
to “<i style="mso-bidi-font-style: normal;">old habits</i>” or what I call
“lifestyle-created posture <i style="mso-bidi-font-style: normal;">preferences</i>”.
<span style="mso-spacerun: yes;"> </span>If you’ve ever noticed a teenager while
they’re texting (shoulders and back hunched over, head dropped forward and
down), then watch their posture when they stop texting and walk away you’ll
quickly realize that it’s not “old age” that’s causing many of our joint
issues!</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 1;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;"><span style="mso-spacerun: yes;"> </span>In my opinion, as well as a high number of
other professionals in the field, our bodies tend to fold themselves into the
patterns that they find themselves in <i style="mso-bidi-font-style: normal;">most</i>
of the time during our day (no matter the persons age), creating these
“preferences”. <span style="mso-spacerun: yes;"> </span>In other words, if you
spend most of your day sitting at your desk (computer, car seat, recliner, etc)
your body tends to form a preference for that “sitting position”…knees bent,
hips flexed, chest dropped, shoulders and upper back rounded, arms rotated
inward…by shortening (and tightening) some muscles, ligaments, and other
tissues while at the same time lengthening (and weakening) others, making it
harder and harder over time to straighten into a full upright posture.</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">What is happening is that because
of our repeated daily habits, our posture is getting out of whack (most
efficient alignment) placing undue stresses across those joint areas creating irritation,
inflammation, soreness, and even pain when we finally <i style="mso-bidi-font-style: normal;">do</i> try to use them more than usual. Left unaddressed these issues <i style="mso-bidi-font-style: normal;">could</i> eventually lead to total
deterioration of the joint requiring surgery or even replacement.</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 1;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">So what can we do? Well,
working with a professional “Corrective Exercise Specialist” to help determine
which muscles are weak and need to be strengthened, and which are short and
tight that need to be released as well as <i style="mso-bidi-font-style: normal;">teach
you</i> effective exercises to allow your body to make these corrections more
permanent, can be very helpful.<span style="mso-spacerun: yes;"> </span>Most
CES’s are reasonably priced, require only a few sessions, and are definitely
cheaper and less painful than surgery!</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 1;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">However, there are a few
things you can begin doing <i style="mso-bidi-font-style: normal;">right away</i>
that may help get you back on track <i style="mso-bidi-font-style: normal;">over
time</i> (remember; if you spend 8-12 hours a day in a sitting position don’t
expect to counteract that with just a few minutes <span style="mso-spacerun: yes;"> </span>of exercises a day, especially if you go right
back into those positions the next day!):<span style="mso-spacerun: yes;">
</span></span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 1;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">(1) It seems like common
sense but try to “<i style="mso-bidi-font-style: normal;">sit less</i>”! Even if
your job “requires” you to be at a computer all day doesn’t mean you have to
sit the whole time. Stand up for 10 minutes every hour. Stand while you are on
the phone or sorting papers, files, etc. And <i style="mso-bidi-font-style: normal;">as a bonus you will burn more</i> <i style="mso-bidi-font-style: normal;">calories
while standing</i> than while seated. </span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 1;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">(2) Walk over to see a
co-worker, rather than simply emailing, texting, or calling them (again, burns
a few more calories too). </span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 1;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">(3) During lunch or other
breaks walk around a little and really loosen up those muscles. </span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 1;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">(4) While standing (or
seated) do some “rearward arm circles “ (with arms straight out to the sides at
shoulder height, circle your arms rearward pulling with your back and shoulder
muscles, then relaxing as you circle forward…do 10-12 circles) these are great
for releasing those tight shoulder and neck stresses too. </span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 1;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">(5) Rather than sitting in
the recliner while watching your favorite shows, stretch out on the floor for a
while, and during commercials actually “stretch” out your muscles (reaching
over your head while pushing your heels away).</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 1;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">Even if you are not able to totally
reverse all damage through exercise and better posture, there’s a very good
chance you can reduce or eliminate the related pain, prevent further damage, and
keep yourself out of surgery for many years to come.</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 1;">
<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;">Bobby Morrow is an</span></b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-font-kerning: 18.0pt;"> <b>ACE Certified Personal
Trainer & Corrective Exercise Specialist</b></span></div>
BobbyMhttp://www.blogger.com/profile/05760290328535179799noreply@blogger.com0tag:blogger.com,1999:blog-5189734687300001058.post-15147232721695705042012-10-30T09:37:00.000-07:002012-10-30T09:37:26.676-07:00Real “Healthcare Reform” Begins with YOU!<!--[if gte mso 9]><xml>
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<br />
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
There’s been a lot of talk in the media lately about “HealthCare
Reform”. And no matter how well intentioned the proponents may be, I believe their
attention is still focused on the wrong end of the problem, the “<i style="mso-bidi-font-style: normal;">symptoms</i>”.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
The current health care system is overloaded in its attempts
to treat the tidal wave of seemingly unrelated “diseases” (I believe “<i style="mso-bidi-font-style: normal;">symptoms</i>”) including but not limited to
Heart Disease, High Cholesterol, High Blood Pressure, Heart Attacks, Strokes, Kidney
and Liver Damage, Diabetes, many Cancers, Sleep Disorders, Depression,
Arthritis, Artery Disease, Allergies, and of course Obesity. These are also the
“diseases” that contribute most to Doctor (and specialists) visits, non-accident
related trips to the emergency room, hospital stays, prescription (symptom
treatment) expenses, and the overall high cost of health care recently
estimated at $190,000,000,000 annually!</div>
<div class="MsoNormal">
The “blame” for these diseases is now being placed primarily
on the scary fact that currently <i style="mso-bidi-font-style: normal;">3 out of
every 4</i> (over 70%) adult Americans are now either <i style="mso-bidi-font-style: normal;">overweight</i> or <i style="mso-bidi-font-style: normal;">obese! </i>And
even though those numbers are accurate, I believe that in most cases the diseases
listed above, even Obesity, are actually “<i style="mso-bidi-font-style: normal;">symptoms</i>”,
created by our current lifestyle choices, and the natural outcome of becoming
less and less active while making more and more unhealthy food (“fuel”)
choices.</div>
<div class="MsoNormal">
It seems that for most of us things were going along pretty
well until one day we caught a glimpse of our reflection in a store window, ran
out of holes in our belt, stepped on the Doctors’ scales, or had our Doctor
tell us if we don’t do something different, <i style="mso-bidi-font-style: normal;">and
soon</i>, things aren’t looking very good for a long and disease free life for
us.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
What happened? How did we get in such bad shape and not even
notice? </div>
<div class="MsoNormal">
For most it happened subtly as we gained easier access to
“labor-saving” devices and were introduced to “entertainment” allowing us to become
more “observers” than active participants in life. On top of becoming less and
less active, we were introduced to easier and faster access to higher calorie
(lower quality) “foods” at cheaper prices. That combination results in a pretty
simple to understand equation: <b style="mso-bidi-font-weight: normal;">fewer
calories out, plus more calories in,</b> <b style="mso-bidi-font-weight: normal;">equals
more calories stored</b>. Since the body never wastes calories (“fuel”), <i style="mso-bidi-font-style: normal;">every calorie</i> without a current purpose
is converted to fat and stored in our very <i style="mso-bidi-font-style: normal;">non-favorite</i>
storage tank places (hips, thighs, and bellies). And the outcome of that simple
equation has now<i style="mso-bidi-font-style: normal;"> surpassed smoking</i> as
the leading cause of death in the United States! </div>
<div class="MsoNormal">
Okay, so that’s the “bad news”.<span style="mso-spacerun: yes;"> </span>Is there any Good News? Absolutely! The <i style="mso-bidi-font-style: normal;">Good News</i> is that we don’t have to wait
for the government or some other group of health care “experts” to come to our
rescue! The prevention, or a very real reduction, of our risks of getting any
or all of those diseases listed above, as well as the ability to <i style="mso-bidi-font-style: normal;">undo </i>many of the “diseases”<i style="mso-bidi-font-style: normal;"> </i>that you may<i style="mso-bidi-font-style: normal;"> already have, <u>is totally within our very own control, </u></i><u>starting<i style="mso-bidi-font-style: normal;"> right now</i></u>! </div>
<div class="MsoNormal">
Becoming healthier and fitter is<i style="mso-bidi-font-style: normal;"> not</i> however about an all out attack on our bodies, as if they were
our enemy! Like it or not our bodies have dutifully done what we “taught” them
to do (though usually not consciously), and will also do what we teach them to
do for us <i style="mso-bidi-font-style: normal;">now</i> to become healthier, stronger,
more youthful, and full of life! </div>
<div class="MsoNormal">
Start by becoming <i style="mso-bidi-font-style: normal;">more</i>
active than you currently are, but go easy on yourself and start where you are…if
you haven’t exercised in years (or ever) don’t expect yourself to become a
body-builder, marathon runner, magazine cover model, or drop 50 pounds
overnight…“baby-steps” are still steps!</div>
<div class="MsoNormal">
Find an exercise or walking buddy, get a workout video, buy fitness
magazines, take advantage of the virtually limitless resources on the internet
by “googling” exercise, fitness, and healthy food choices. </div>
<div class="MsoNormal">
As for <i style="mso-bidi-font-style: normal;">healthier
eating</i>, most of us already have a pretty good idea of the foods we need to
avoid or totally cut out, including <i style="mso-bidi-font-style: normal;">sweets</i>,
<i style="mso-bidi-font-style: normal;">“white foods”(sugar, white breads, rice,
pasta, etc)</i>, <i style="mso-bidi-font-style: normal;">fried foods</i>, <i style="mso-bidi-font-style: normal;">over processed foods</i>, <i style="mso-bidi-font-style: normal;">foods high</i> <i style="mso-bidi-font-style: normal;">in fat</i>, etc. If you tend to “<i style="mso-bidi-font-style: normal;">crave</i>”
a food, then that’s probably something you can live (<i style="mso-bidi-font-style: normal;">longer)</i> without, so start there!</div>
<div class="MsoNormal">
Most folks find that seeking the advice of Health and
Fitness Professionals (Certified Personal Trainers, Dieticians, your Physician,
etc), especially when dealing with any current health and structural challenges,
is very helpful. Also, <i style="mso-bidi-font-style: normal;">if it’s in your
budget</i>, making a (financial) commitment to join a fitness facility gives
many individuals additional incentive to help them stick with it longer,
thereby increasing the likelihood they will reach their health and fitness
goals.</div>
<div class="MsoNormal">
The main thing is to <i style="mso-bidi-font-style: normal;">get
started</i>,<u> <b style="mso-bidi-font-weight: normal;">now</b></u>, where you
are, taking control of your life choices… don’t wait for the “government” or
others to come rescue you…it’s your life, your gift, to enjoy and share!</div>
<div class="MsoNormal">
<u>Disclaimer</u>: <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Always</i> check with your Doctor before
beginning or restarting any health and fitness program.</b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Bobby Morrow is a Certified Personal Trainer (with over 7
years experience), Corrective Exercise Specialist, and National Spokesman for
the American Council on Exercise. Bobby works out of The Forum Fitness Center
in Lexington, NC and focuses on helping folks that are new to fitness, and those
coming to fitness with health and/or structural issues.<span style="mso-spacerun: yes;"> </span>Bobby can be contacted at The Forum, or via
email at <a href="mailto:bmorrow@lexcominc.net">bmorrow@lexcominc.net</a>.</div>
<div class="MsoNormal">
<br /></div>
BobbyMhttp://www.blogger.com/profile/05760290328535179799noreply@blogger.com0tag:blogger.com,1999:blog-5189734687300001058.post-54135857226998165432011-12-22T08:13:00.000-08:002011-12-22T11:30:05.495-08:00TIPS FOR KEEPING THOSE NEW YEAR’S RESOLUTIONS<div align="center" class="MsoNormal" style="text-align: center;"><b style="mso-bidi-font-weight: normal;">Bobby Morrow, ACE cPt, CES</b></div><div class="MsoListParagraphCxSpFirst"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">1.<span style="font: 7pt "Times New Roman";"> <span style="font-size: x-small;"><b> 1</b></span>. </span><b style="mso-bidi-font-weight: normal;">Be realistic about your goals</b>(if you want to lose 20-50 pounds, give yourself enough time to accomplish that…if you are wanting to run a marathon, give yourself enough time to build up your endurance, etc)…define them, <b style="mso-bidi-font-weight: normal;">make them “measurable”…</b>how many pounds, how much body fat, how many inches lost or gained, dress or pant size, how much increase in speed or strength, endurance, lower cholesterol, lower blood pressure, decrease in meds required, increase of energy throughout the day, etc, etc….and add in what reaching those goals really means to <i style="mso-bidi-font-style: normal;">you</i>. <b style="mso-bidi-font-weight: normal;">Write your goals down…share them with folks that you know will support you in your process.</b></div><div class="MsoListParagraphCxSpMiddle" style="text-indent: -0.25in;"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">2.<span style="font: 7pt "Times New Roman";"> <b><span style="font-size: x-small;">2</span></b>. </span>If losing weight is one of your goals…<b style="mso-bidi-font-weight: normal;">don’t be a slave to the scales</b>! In fact, don’t even look at those numbers the first couple of weeks, and then no more than once a week until you reach your goals…THEN, once your goals are reached, check them EVERY DAY. That way you can get things back under control before they get out of hand again. (It’s MUCH easier to drop 5 pounds than 10-15 or 20) Also,<b> look for</b> <b>other sign posts along the way</b> that will probably show up even before the scales start moving…things like energy levels going (way) up, sleeping better, breathing easier, fewer “aches and pains”, making healthier food choices more easily, and realize that your clothes are starting to fit a little more loosely, etc. Probably someone you haven’t seen in a while will remark on your changes….</div><div class="MsoListParagraphCxSpMiddle" style="text-indent: -0.25in;"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">3.<span style="font: 7pt "Times New Roman";"> </span><b style="mso-bidi-font-weight: normal;">3. Don’t OVER commit</b><i style="mso-bidi-font-style: normal;">…</i>be realistic here also. Commit first to what you KNOW you can confidently (and consistently) “show up” for week after week…then add in more where and when you can. Remember, <b>you and your goals are important</b>…so treat your fitness schedule with the same degree of importance as you would schedule a Doctor’s appointment, for example, (and truth is…you probably will be scheduling LESS of those!) Sure life is gonna happen… (Illness of self or others, scheduling conflicts, vacations, etc…) just don’t let that be an excuse for giving up. </div><div class="MsoListParagraphCxSpMiddle" style="text-indent: -0.25in;"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">4.<span style="font: 7pt "Times New Roman";"> <b><span style="font-size: x-small;">4.</span></b> </span><b style="mso-bidi-font-weight: normal;">Don’t expect all the changes you are seeking to happen in the first few weeks</b>…realize that this process will probably take time…and and that’s okay…it’s more about lifestyle changes that you can live with for the long haul, rather than a quick-fix or patch. Then add to that whenever you can, as you feel led to...and enjoy the benefits of “compound interest”!</div><div class="MsoListParagraphCxSpMiddle" style="text-indent: -0.25in;"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">5.<span style="font: 7pt "Times New Roman";"> <b><span style="font-size: x-small;">5.</span></b> </span><b style="mso-bidi-font-weight: normal;">Be sure to include ALL areas of Health and Fitness</b>…<b style="mso-bidi-font-weight: normal;">Cardiovascular Health</b>, <b style="mso-bidi-font-weight: normal;">Muscular Strength</b> <b style="mso-bidi-font-weight: normal;">and Endurance (don't forget to include Posture Evaluation and Corrective Exercise)</b>, and <b style="mso-bidi-font-weight: normal;">Healthy Nutrition…</b>leaving any one out could seriously limit your success in reaching your overall goals, no matter how committed and consistent you are in the other areas.</div><div class="MsoListParagraphCxSpMiddle" style="text-indent: -0.25in;"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">6.<span style="font: 7pt "Times New Roman";"> </span><span style="font: 7pt "Times New Roman";"><span style="font-size: x-small;">6.</span></span><span style="font: 7pt "Times New Roman";"></span><b style="mso-bidi-font-weight: normal;"><span style="font: 7pt "Times New Roman";"> </span></b>Finding activities that are enjoyable, fun, and exciting are great…but realize that getting Healthy and Fit is NOT ALWAYS going to be a blast…<b style="mso-bidi-font-weight: normal;">sometimes you just have to show up and push through it(as NIKE says…”just do it”).</b></div><div class="MsoListParagraphCxSpMiddle" style="text-indent: -0.25in;"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">7.<span style="font: 7pt "Times New Roman";"><b><span style="font-size: x-small;"> 7. </span></b> </span><b style="mso-bidi-font-weight: normal;">Making the financial commitment to join a gym or fitness facility</b> for many is a good way to help you to following through on “showing up” to reach your Health and Fitness goals…but be sure to remember that it’s really about a lifestyle change, and not just a few days the week of working out…attempt to seek out and incorporate small healthier choices in as many areas of your life as you can, including ways to simply “move more” throughout your day.</div><div class="MsoListParagraphCxSpMiddle" style="text-indent: -0.25in;"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">8.<span style="font: 7pt "Times New Roman";"> <span style="font-size: x-small;"><b> 8.</b></span> </span><b style="mso-bidi-font-weight: normal;">Allow yourself to be important enough</b> to have this time for yourself…knowing that the healthier you are, the more you will have to share with others. And along those same lines...be gentle with yourself...sometimes you won't feel as committed as you do at other times...just keep telling yourself that you deserve and are worth the goals you are reaching!</div><div class="MsoListParagraphCxSpMiddle" style="text-indent: -0.25in;"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><b>9.<span style="font: 7pt "Times New Roman";"> </span></b><span style="font-size: x-small;"><span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> 9.</span></span><b style="mso-bidi-font-weight: normal;"><span style="font: 7pt "Times New Roman";"> </span></b>If you are new to fitness or have been away for some time…get some help in the beginning (in my 7 years as a Personal Trainer, I've yet to meet anyone who has been blessed with a "fitness gene"). <b style="mso-bidi-font-weight: normal;">Investing in a few hours with a Personal Trainer</b> can help get you started on the right track, prevent possible injuries, give you the confidence to show up at the gym knowing what you need to be doing and HOW to do it…and can also help you avoid wasting weeks of struggling with unfamiliar equipment, confusing unrealistic information, and the frustration that can come from working really hard yet not actually seeing the results you want. Remember though, if you hire a trainer…YOU will still have to show up, and do the “work” required to reach your goals, a Trainer can’t do that FOR you! (<b style="mso-bidi-font-weight: normal;">find a trainer at ACEcertified@ACEfitness.org)</b></div><div class="MsoListParagraphCxSpMiddle" style="text-indent: -0.25in;"><br />
</div><div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">10<b><span style="font-size: x-small;">.</span></b><span style="font: 7pt "Times New Roman";"><b><span style="font-size: x-small;"> 10</span></b>. </span><b style="mso-bidi-font-weight: normal;">Find a workout buddy</b>…so you can support, encourage, motivate, and commit to each others' success. Many fitness centers offer a “buddy-board” (if they don't...ask if they could start one) where you can find a match for your fitness level, interests, and time schedule (like a “share-the-ride “board).</div><div class="MsoListParagraphCxSpMiddle" style="text-indent: -0.25in;">.</div><div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><b>11</b><span style="font-size: x-small;">.<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"><b> 11.</b> </span></span><b style="mso-bidi-font-weight: normal;"><span style="font: 7pt "Times New Roman";"> </span></b>Realize that no matter your age, fitness starting point, or other perceived challenges… <b style="mso-bidi-font-weight: normal;">someone with those very same issues, challenges, and starting point(s) has already reached those very same goals you are seeking…</b></div><div class="MsoListParagraphCxSpMiddle" style="text-indent: -0.25in;"><br />
</div><div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;"><b style="mso-bidi-font-weight: normal;">12.<span style="font: 7pt "Times New Roman";"> </span></b><b style="mso-bidi-font-weight: normal;">visit ACEFitness.org for more tips, ideas, workout videos and articles to help you reach your goals</b></div><div style="text-align: center;"><b style="mso-bidi-font-weight: normal;">Bobby Morrow, ACE cPt, CES</b><br />
<b>National Spokesman for the American Council on Exercise </b></div>BobbyMhttp://www.blogger.com/profile/05760290328535179799noreply@blogger.com0tag:blogger.com,1999:blog-5189734687300001058.post-51436717084447485042011-07-16T09:25:00.000-07:002011-07-19T12:25:22.058-07:00OKAY...TIME TO GET REAL!<div style="font-family: Times,"Times New Roman",serif; text-align: left;"><span style="font-size: large;">Hi, and here's hoping your Summer is going great! 'Don't know about you, but I'm like'n the touch of "cooler" weather today here in NC!</span></div><div style="font-family: Times,"Times New Roman",serif; text-align: left;"><span style="font-size: large;">My certifying agency (The American Council on Exercise) came out with an article this month reconfirming the latest data on recommended amounts of time being active </span></div><div style="font-family: Times,"Times New Roman",serif; text-align: left;"><span style="font-size: large;">(exercising/moderate movement)</span><span style="font-size: large;">per week per desired results. It also pointed out a few more interestingstatistics...that "<b>33% of Americans <i><u>never</u></i> exercise</b>, and <b>55% <u><i>never</i></u> engage in</b></span></div><div style="font-family: Times,"Times New Roman",serif; text-align: left;"><span style="font-size: large;"><b><i>vigorous</i> activity</b> (CDC2010). I think it is striking that these numbers very nearly mirror the statistics that show <i><b><u>25-30% of Americans are obese</u></b></i>, and another <i><b><u>50% are considered overweight!</u></b></i></span></div><div style="font-family: Times,"Times New Roman",serif; text-align: left;"><span style="font-size: large;">Although <i>any</i> activity above and beyond what you are currently doing is a definite step in the right direction, it is recommended that 10-20 minutes <i>moderately challenging</i> (graded on a <b>scale of "1-10"</b>, with <b>"1" being "no challenge"</b>, and <b>"10" being "all out"...</b>working between a <b>"4" and "6"</b>)activity</span><span style="font-size: large;">(exercise) <i>5 or more days a week</i> is the <i><u>minimum</u></i> recommended to begin seeing <i>small improvements</i> in <b>general health</b>. </span></div><div style="font-family: Times,"Times New Roman",serif; text-align: left;"><span style="font-size: large;">For <i>greater improvements</i> in <b>Health</b> (reducing risk for heart disease, lowering blood pressure, cholesterol, blood sugar</span></div><div style="font-family: Times,"Times New Roman",serif; text-align: left;"><span style="font-size: large;">balancing, greater</span><span style="font-size: large;"> energy, improved general functioning of the body, etc) a <i>minimum of 30 minutes</i> 5 days per week of <i>moderately challenging</i> activity is recommended.</span></div><div style="font-family: Times,"Times New Roman",serif; text-align: left;"><span style="font-size: large;">And for those that are interested in significant <u><i>body-fat/weight</i> reduction</u> (more than 10 pounds), <i>60 minutes</i> of</span></div><div style="font-family: Times,"Times New Roman",serif; text-align: left;"><span style="font-size: large;">(combined) moderate intensity activity at least <i>5 days per week</i> is recommended. </span></div><div style="font-family: Times,"Times New Roman",serif; text-align: left;"><span style="font-size: large;">All of us in the "industry" tend to agree that just getting folks moving can be challenging in the beginning. </span></div><div style="font-family: Times,"Times New Roman",serif; text-align: left;"><span style="font-size: large;">I liken it to trying to pushing a stalled car across a flat paved parking lot...it takes a <i>lot of effort</i> to get that car moving, but once you have it moving it becomes a bit less challenging to just "<i>keep it moving</i>". And of course if we let the car slow down, it takes a little more effort to get it started again. I realize that some are pushing VW's and others are pushing SUV's, but once you've gotten some momentum built up and (you begin to <i>see</i>, and<i> feel</i> </span></div><div style="font-family: Times,"Times New Roman",serif; text-align: left;"><span style="font-size: large;">those <i>great changes</i> that everyone talks about) working for you</span></div><div style="font-family: Times,"Times New Roman",serif; text-align: left;"><span style="font-size: large;">it becomes a bit more rewarding to stay in motion.</span><br />
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<span style="font-size: large;">And to throw in a small doses of<b><i> reality</i></b>...if you expect the process to be (or become) "easy" you are simply kidding yourself...</span></div><div style="font-family: Times,"Times New Roman",serif; text-align: left;"><span style="font-size: large;">"<b><i>if it's not challenging, you're not changing</i></b>"! </span><br />
</div><div style="font-family: Times,"Times New Roman",serif; text-align: left;"><span style="font-size: large;">A little more "<i>reality-check</i>" information for those looking to reduce their body-fat% (weight) is</span></div><div style="font-family: Times,"Times New Roman",serif; text-align: left;"><span style="font-size: large;">to come to terms with how many extra "calories" your body has stored up for you, so you can start making more realistic choices to take you where you'd rather be. (1) Science has determined that <b>one pound of body-fat is created from a stored excess of 3,500 calories</b>. </span></div><div style="font-family: Times,"Times New Roman",serif; text-align: left;"><span style="font-size: large;">(2) So, if you are, for example, 50 pounds heavier than you'd like to be...your body has stored up a whopping <b><i>175,000 excess calories </i></b>(50X's3,500)!!</span></div><div style="font-family: Times,"Times New Roman",serif; text-align: left;"><span style="font-size: large;">Those numbers can be downright scary (and disheartening) at first! But the first step is to <b><i>"get real"</i></b> about</span></div><div style="font-family: Times,"Times New Roman",serif; text-align: left;"><span style="font-size: large;"><i>where you are</i>, and also with about <i>how long it's actually going to take</i> to get to where you'd like to be! Then, start educating yourself on all the ways you can "burn-off" those stored up calories, by choosing activities that you can <i>work in throughout your day</i> (not just at the gym) that will give you the most "<i>bang for your buck</i>"! For example, doing 10 minutes (straight) of ab crunches will only burn about <i>50 calories</i> (and will <i>NOT</i> burn those <i>specific calories</i> stored in the belly anyway), but choosing 10 minutes of moderately challenging time on the<b><i> tread-mill</i></b> will burn off <i><b>over 100 calories </b>(the eliptical...even more)</i>!</span></div><div style="font-family: Times,"Times New Roman",serif; text-align: left;"><span style="font-size: large;">Be kind to yourself...realize you didn't get where you are over night (and <i>I've yet to find anyone that actually did it on purpose!),</i> and getting back to where you'd like to be won't happen over night either...but let that be okay, it's really all about creating a healthier lifestyle (I know you've heard that before) and letting</span></div><div style="font-family: Times,"Times New Roman",serif; text-align: left;"><span style="font-size: large;">your new lifestyle do a lot of the "work" for you!</span></div><div style="font-family: Times,"Times New Roman",serif; text-align: left;"><span style="font-size: large;">I've included an additional "page" listing some common activities and the amounts of calories they burn...check 'em out! If you'll start adding some into your life, you will begin to see a "cumulative" effect taking place that will begin taking you to your Health and Fitness Goals!</span><br />
</div><div style="font-family: Times,"Times New Roman",serif; text-align: left;"><span style="font-size: large;">Best of Luck!!</span><br />
</div><div style="font-family: Times,"Times New Roman",serif; text-align: left;"><span style="font-size: large;">Bobby M</span></div>BobbyMhttp://www.blogger.com/profile/05760290328535179799noreply@blogger.com1tag:blogger.com,1999:blog-5189734687300001058.post-11520740338079534782011-02-12T17:13:00.000-08:002011-02-22T08:35:12.643-08:00"A QUICK-START LESSON IN HEALTHY NUTRITION!"<div align="center" class="MsoNormal" style="font-family: "Trebuchet MS",sans-serif; line-height: normal; margin-bottom: 0.0001pt; text-align: center;"><b>“Strength…<o:p></o:p></b></div><div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: center;"><b style="font-family: "Trebuchet MS",sans-serif;">from the Inside-Out!"</b><span style="font-size: 12pt;"><o:p></o:p></span></div><div align="center" class="MsoNormal" style="font-family: "Courier New",Courier,monospace; line-height: normal; margin-bottom: 0.0001pt; text-align: center;"><b>Bobby Morrow's</b><o:p></o:p></div><div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: center;"><b><span style="font-family: "Calligraph421 BT";"><span style="font-family: "Courier New",Courier,monospace;">LifeStyle Fitness</span><o:p></o:p></span></b></div><div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: center;"><br />
</div><div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: center;"><b><u><span style="font-family: "Calligraph421 BT";"><span style="font-family: Georgia,"Times New Roman",serif;">HEALTHY EATING QUICK-START GUIDE</span><o:p></o:p></span></u></b></div><div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: center;"><br />
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</div><div class="MsoNormal" style="font-family: Times,"Times New Roman",serif; line-height: normal;">Q: <b><u>How many calories should I eat each day if I want to lose weight?</u></b></div><div class="MsoNormal" style="font-family: Times,"Times New Roman",serif; line-height: normal;">A: I recommend you start with approximately 10-12 calories per day for every pound of your <i><u>goal weight</u></i>. (Example: goal weight 150 lbs…1,500-1800 calories…<b>this is your “<i>calorie bank account</i>” for the</b> <b>day! <i><u>But NEVER allow yourself to drop below 1,200 calories for females, 1,500 for males…your body needs at least that amount just to stay alive!! Also, too few calories will cause your metabolism to slow way down…you don’t want that because that’s what burns calories even when you’re just sitting around! OF COURSE YOU’RE NOT DOING MUCH OF THAT, ARE YOU??)</u></i></b> If your energy levels<i> should</i> drop during the day (especially on workout days), that’s a sign you probably need to bump up your calories a bit…I’d start with an additional 100 calories per day until energy droops go away.<br />
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</div><div class="MsoNormal" style="font-family: Times,"Times New Roman",serif; line-height: normal;">Q: <b><u>How many times a day should I eat?<o:p></o:p></u></b></div><div class="MsoNormal" style="font-family: Times,"Times New Roman",serif; line-height: normal;">A: Most recommendations now focus on eating 5-6 times a day (3 regular meals plus 2-3 snacks)…the goal is to <b><i><u>never allow yourself to get hungry</u></i></b> (two reasons: one… if you are hungry you tend to make less healthy choices, and two…hunger is a signal from your body telling you it’s running low on fuel and thinks it may be “starving” and will soon begin to slow the metabolism in order to hold onto what "fuel" it's already stored (body fat)…and THAT is exactly what we are wanting to avoid!<br />
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</div><div class="MsoNormal" style="font-family: Times,"Times New Roman",serif; line-height: normal;">Q: <b><u>So, how many calories from my “calorie bank account” should I shoot for in each meal and snack?<o:p></o:p></u></b></div><div class="MsoNormal" style="font-family: Times,"Times New Roman",serif; line-height: normal;">A: A simple guide would be to <b>divide your total daily calories by 5 or 6</b> (the number of “fuelings” you plan for your day)…<b>then divide that number by 2</b>…that would <b>be your “snack” calories</b>…<b>then add that</b> <b>same number back to the original number for your meals</b>…confused?? <b><i><u>Here’s and example:</u></i></b> Total daily calories 1,800 divided by 6 equals 300…half of 300 is <b>150, this is your “snack” calories</b>, <b>add that 150 to</b> <b>your original 300 calories and you get 450 calories and this is <i><u>for your meals</u></i></b>. 3 meals at 450 equals 1,350 plus 3 snacks at 150 equals 450 for a grand total of 1,800 calories per day. Got it? ;o)<br />
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</div><div class="MsoNormal" style="font-family: Times,"Times New Roman",serif; line-height: normal;"><b>Q<u>: Okay, I’ve heard different theories about Proteins, Carbohydrates, and Fats…what would be a healthy balance of these nutrients?<o:p></o:p></u></b></div><div class="MsoNormal" style="font-family: Times,"Times New Roman",serif; line-height: normal;">A: Again, generally speaking I would recommend you get about <b><u>25% of your calories from lean low-fat Proteins</u></b>, <b><u>50-60% from Healthy Carbohydrates</u></b>, and only <b><u>about 20-25% from Healthy Fats and Oils</u></b>. Since your body needs all of these nutrients throughout the day (<b>Proteins are the building blocks</b> for every cell in your body…<b>Carbohydrates are basically the “fuel”</b> your body needs to run on, and also provide vitamins, antioxidants, etc…and <b>Healthy Fats really do help keep the body running smoothly</b> as well as many other health benefits)…shoot for this per cent balance in <i>all of your meals and snacks</i>.<br />
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</div><div class="MsoNormal" style="font-family: Times,"Times New Roman",serif; line-height: normal;"><b>Q: <u>I think I’m with you so far…but what the heck IS a Healthy <i>Protein</i>, a Healthy <i>Carbohydrate</i>, and a Healthy <i>Fat?</i>?!!!<o:p></o:p></u></b></div><div class="MsoNormal" style="font-family: Times,"Times New Roman",serif; line-height: normal;">A: Great question and I hear it ALL the time. It CAN get pretty complicated, so I’m going to keep it as simple as possible…<br />
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</div><div align="center" class="MsoNormal" style="font-family: Times,"Times New Roman",serif; line-height: normal; text-align: center;"><b><i><u><span style="font-size: 12pt;">Proteins:</span></u></i></b><b><u><span style="font-size: 12pt;"> </span></u></b><i><u><span style="font-size: 12pt;">(remember, about 25% of your total calories)<o:p></o:p></span></u></i></div><div align="center" class="MsoNormal" style="font-family: Times,"Times New Roman",serif; line-height: normal; text-align: center;"><b>The majority of our protein sources come primarily from <u>Meats</u>, <u>Dairy Products</u>, <u>Nuts</u>, and <u>Eggs</u> (however, there are also <i>some</i> high quality proteins in many beans, greens, grain sources, and other veggies).<o:p></o:p></b></div><div align="center" class="MsoNormal" style="font-family: Times,"Times New Roman",serif; line-height: normal; text-align: center;"><b>“Healthy(er) Protein” choices are the <i>leaner</i>, <i>lower fat</i> choices (<u>take time to read food labels </u>and <i>simply</i> <i>try to opt for the next healthiest choice you can make rather than what you would normally</i> <i>select</i>)…<i><u>for instance 97% fat free lean deli ham instead of southern style country ham</u></i>, <i><u> 1%-2% milk instead of whole milk, or low fat cheese (mozzarella.string cheese) instead of full fat cheeses .</u></i></b> If you want a little help picking healthier (leaner, lower fat) proteins you might try this web site: <a href="http://calorielab.com/index.html">http://calorielab.com/index.html</a> To <b><i><u>KEEP</u></i></b> your Proteins Healthy…<b>use Healthy preparation</b> <b>methods</b>…<b><i><u>baking,</u></i></b> <b><i><u>grilling</u></i></b>, <b><i><u>broiling</u></i></b>, <b><i><u>or boiling (and even stir-fry with a tiny bit of healthy oil)</u></i></b>…<b><i><u>KEEP ‘EM OUTA THE GREASE and DON’T BATTER OR BREAD ‘EM</u></i></b>!!!<br />
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</div><div align="center" class="MsoNormal" style="font-family: Times,"Times New Roman",serif; line-height: normal; text-align: center;"><b><i><u><span style="font-size: 12pt;">Carbohydrates:</span></u></i></b><b><u><span style="font-size: 12pt;"> </span></u></b><u><span style="font-size: 12pt;">(50%-60% of your total calories)<o:p></o:p></span></u></div><div align="center" class="MsoNormal" style="font-family: Times,"Times New Roman",serif; line-height: normal; text-align: center;"><b>Simply, if you get it from trees, bushes, from the ground or any plant source, (we’re talking about <u>fruits</u>, <u>vegetables</u>, <u>grains</u>, <u>nuts and seeds</u> here folks)…it’s a Carbohydrate! </b><i>However, food manufacturers tend to over-process these great Carbs when they can, freeze or otherwise attempt to</i><b> </b><i>extend their “shelf-life”…</i><b>so choose “fresh” whenever possible, then frozen! </b><i>Also be aware that when</i><b> </b><i>they process “grains” they tend to remove many of the healthy parts</i><b>…so avoid the white breads, white pasta, and white rice… choose the darker, denser “whole wheat”, “whole grain”, “high fiber” breads, pastas, and rices. You can usually pretty much “load up” on most “green” vegetables, but just be cautious again with preparation, <u>baking</u>, <u>steaming</u>, <u>boiling, stir-frying</u>, or <u>fresh</u> are your best choices (<i>DON’T FRY ‘EM!!</i>). </b>I also recommend, <u>especially in the<b> </b>beginning</u>,<b> </b>that you<b> try to limit the <i>high-calorie fruits</i> (you know the super-sweet ones you’ll actually eat, like grapes, bananas, peaches, etc, which are mostly just water and sugars)…</b><i><u>small amounts are fine</u></i><b>, but focus more on denser fruits like apples, pears, etc. </b>And of course there’s the<b> <u>“potato question”</u>…until you reach the Health Level you want to achieve, I recommend that you stay away from “white potatoes” and opt for sweet potatoes instead. </b> And for heavens’ sake let’s not forget the great old American standby…<b><i><u>CEREAL</u></i></b>!! This one is actually pretty simple…go for the <b><i><u>higher fiber</u></i></b>, and <b><i><u>lower sugar</u></i></b> (again <b><i><u>no more than 10 grams of sugar per serving</u></i></b>) and <u>measure your servings</u> (most are only one cup)…<i>it’s okay to have more than one serving</i>, if that’s in your calorie budget…<b><i>just make sure you are doing it <u>consciously</u>!</i></b><br />
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<b><i><o:p></o:p></i></b></div><div align="center" class="MsoNormal" style="font-family: Times,"Times New Roman",serif; line-height: normal; text-align: center;"><b><i><u>Fats and Oils:</u></i></b><u> (these make up the balance of your calories)<o:p></o:p></u></div><div align="center" class="MsoNormal" style="font-family: Times,"Times New Roman",serif; line-height: normal; text-align: center;">I won’t get too complicated about Fats and Oils, but there are a few things you should be aware of in order to make healthier choices. The<i> <b><u>first</u></b></i> is that Fat and Oils carry <b><i><u>TWICE AS MANY CALORIES</u></i></b> as an equal amount of Proteins or Carbohydrates! <b><i><u>Second</u></i></b>, <b><i><u>your body NEEDS Healthy Fats and Oils</u></i></b>…they help keep your body lubricated and insulated, allow your body to use certain Vitamins and other Nutrients, help eye function, ease inflammation to keep metabolism and immune system healthy and functioning…and Fats compose 60% of your brain (so if somebody calls you a “fat-head” say thank you!). Healthy Oils used in food preparation and cooking include canola oil, peanut oil, and olive oil… other good sources of <b><i>healthy fats and oils</i></b> are <b><u>avocados</u></b>; <b><u>nuts such as almonds, pecans, hazelnuts</u></b>; and <b><u>seeds such as pumpkin and sesame</u></b>. There are also a group of <b><u>Super Healthy Fats called Omega-3’s</u></b>…the best sources of Omega-3’s are from fatty fish such as <b><u>salmon</u></b>, <b><u>herring</u></b>, <b><u>mackerel</u></b>, or even <b><u>anchovies and sardines</u></b>…if you don’t eat much fish I recommend you invest in a <b>Fish Oil Supplement</b> and <i>take 1,000-2,000 milligrams per day</i> (choose the ones with <b>ZERO cholesterol</b>)the research is still coming in on these Fats, but it’s ALL very positive including <b>reducing Heart Disease</b>, <b>Dementia</b>, <b>Depression</b>, <b>Some Cancers</b>, and some <b><i>research even indicates they help in weight loss</i></b>…so you should try to <b><i>include some of these several times a week</i></b> (<i><u>or take a supplement daily</u></i>)! And actually FATS are your body’s preferred fuel, that’s why we store our calories that way! So <b>Fats are definitely <i>NOT</i> our</b> <b>enemy</b>…we just want to select the ones that will give us the most benefit and try not to overuse them…for instance Almonds, Pecans, and Walnuts make <b><i><u>GREAT for snacks</u></i></b> but are <b><i>VERY high in calories</i></b> as just a <b><i><u>quarter cup</u></i></b> will provide <b><u>around 150 calories</u></b>!<br />
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</div><div align="center" class="MsoNormal" style="font-family: Times,"Times New Roman",serif; line-height: normal; text-align: center;">I hope you’ve found this information understandable and usable…I’ve tried to keep it condensed down to what I believe are the absolute basics you need to know in order to start making Healthier Choices for yourself and those you care about. <i><u>There are unlimited resources on the internet that will provide you</u></i> <i><u>with more in-depth information</u></i>…the more you know, the more you can take an active role in your Health, Fitness, and General Well-Being, so take advantage of those! </div><div align="center" class="MsoNormal" style="font-family: Times,"Times New Roman",serif; line-height: normal; text-align: center;"><br />
</div><div align="center" class="MsoNormal" style="line-height: normal; text-align: center;"><b style="font-family: Georgia,"Times New Roman",serif;">Bobby Morrow</b><i style="font-family: Times,"Times New Roman",serif;"></i><br />
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</i></div><div align="center" class="MsoNormal" style="font-family: Times,"Times New Roman",serif; line-height: normal; text-align: center;"><b><i><u>SOME TIPS AND QUOTES THAT MIGHT BE HELPFUL:</u></i></b><br />
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<b><u>First and Formost</u><i><u>...</u></i><u>FORGET FAST FOOD</u><i><u>!! (It is NOT your Friend!!)</u></i></b><br />
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<b><i>"It's VERY important to plan out your meals (and snacks) in advance...even put together 3 or more</i></b><br />
<b><i>"menu's" for each meal...that way you'll have a plan (as well as some variety)and will less likely wander off course."</i></b><br />
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<b><i><u><o:p></o:p></u></i></b></div><div align="center" class="MsoNormal" style="font-family: Times,"Times New Roman",serif; line-height: normal; text-align: center;"><b>“If you always do what you’ve always done, you’ll always get what you’ve always got!!”</b><br />
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<b><o:p></o:p></b></div><div align="center" class="MsoNormal" style="font-family: Times,"Times New Roman",serif; line-height: normal; text-align: center;"><b>“Do I want to feel, look, and be healthier…or do I want that food choice??”</b><br />
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<b><o:p></o:p></b></div><div align="center" class="MsoNormal" style="font-family: Times,"Times New Roman",serif; text-align: center;">“<b><i><u>If you don’t know what’s in it…don’t put it in your mouth!”</u></i></b><br />
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<b><i><u><o:p></o:p></u></i></b></div><div align="center" class="MsoNormal" style="font-family: Times,"Times New Roman",serif; text-align: center;"><b>(For Now) If it’s fried…<u>don’t eat it!</u></b><br />
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<b><u><o:p></o:p></u></b></div><div align="center" class="MsoNormal" style="font-family: Times,"Times New Roman",serif; text-align: center;">If it has 10 grams or less of sugar (per serving) in it, <b><i><u>use sparingly</u></i></b>…if it has <b>MORE</b> than 10 grams of sugar (per serving) in it…<b><i><u>leave it alone</u></i></b>, and opt for a choice with less useless calories.<br />
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</div><div align="center" class="MsoNormal" style="font-family: Times,"Times New Roman",serif; text-align: center;"><b><i>For now, drop the “sauces”, “gravies”, etc…unless they are vegetable-based and low-fat (and low-sugar), like a salsa.</i></b><br />
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<b><i><o:p></o:p></i></b></div><div align="center" class="MsoNormal" style="text-align: center;"><v:shapetype coordsize="21600,21600" id="_x0000_t202" o:spt="202" path="m,l,21600r21600,l21600,xe"> </v:shapetype></div><div class="MsoNormal" style="text-align: left;"><u><b>NOTE:</b></u> As a Certified Personal Trainer with over 6 years experience helping 100's of folks on their way to their Health and Fitness Goals, I feel confident to offer the above general nutritional information to you in good faith...however, I <u><i>always</i></u> recommend that you <u>check with your Physician before beginning any new Health</u> <u>and Fitness Program</u>. And if you have problems or concerns related to getting a handle on Nutrition...because it is VERY important, I recommend you<u> check with a Registered Dietitian to help lay out healthy meal plans just for you.</u><br />
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</div>BobbyMhttp://www.blogger.com/profile/05760290328535179799noreply@blogger.com0tag:blogger.com,1999:blog-5189734687300001058.post-2329923331777869822010-08-08T10:55:00.000-07:002010-08-08T18:25:24.366-07:00Are you wearing "HIGH-HEEL SNEAKERS"?<h1 align="center"><span style="font-family: Impact;"><i>LifeStyle Fitness Today</i></span></h1><div align="center"><span style="font-family: Baveuse; font-size: medium;">by</span></div><div align="center"><span style="font-family: Baveuse; font-size: medium;">Bobby Morrow</span></div><div align="center"><span style="font-family: Aharoni; font-size: medium;">A.C.E. Certified Personal Trainer and Corrective Exercise Specialist</span></div><div align="center"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB104BWdrwNl1neVvUes_Opngy5SA-5092psZM4Hbk4xMC1GAe7c8hjz30eno6kAKM2sYSTVJWk5_UdTSVJFmcEDp9j70XEhddf6w_HqS29UCRJ8jojrZ5qPhyWxf5HDdhQ6qenP0_Wzav/s1600/k2708828.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB104BWdrwNl1neVvUes_Opngy5SA-5092psZM4Hbk4xMC1GAe7c8hjz30eno6kAKM2sYSTVJWk5_UdTSVJFmcEDp9j70XEhddf6w_HqS29UCRJ8jojrZ5qPhyWxf5HDdhQ6qenP0_Wzav/s320/k2708828.jpg" /></a></div></div><div align="center"></div><div align="center"><span style="font-family: Calibri; font-size: medium;"><b>The "Corrective Exercise Specialist" studies I've been working on have been intense...but <i><u>very exciting</u></i>!</b></span></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;">I've learned so much more than the "usual" anatomy, kinesiology, and bio-mechanics of Personal Training. I've actually learned how it is all tied together and how one malalignment</span></b><br />
<b><span style="font-family: Calibri; font-size: medium;"> (structural challenge) can set off a list of ailments along the kinetic chain.</span></b></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;">What this means is that just because you are feeling discomfort in your</span></b><br />
<b><span style="font-family: Calibri; font-size: medium;"> low-back, for instance, doesn't mean that's where</span></b></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;">it's actually originating. It could actually be starting in your feet, or even in your shoulders! Really fascinating stuff!!</span></b></div><div align="center"></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;">So to pass on some info that may be helpful right away, let's talk about shoes (feet actually).</span></b></div><div align="center"></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;">I'm as guilty (if not more so) as anyone for purchasing my footwear based primarily on looks and style, and also on the (false) idea that they</span></b></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;">are what I "should" be wearing. I usually choose "running" shoes, and very seldom do any actual running. </span></b> <b><span style="font-family: Calibri; font-size: medium;">If you'll look at the examples below, most "running shoes"</span></b><br />
<b><span style="font-family: Calibri; font-size: medium;"> are built with a "high" heel which is designed to help absorb the extra impact of running...and is quite obvious once you look at them.</span></b></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;"> What is not so obvious is that most of the more popular (and expensive) brands also have a higher raised arch, again to help absorb the impact of running.</span></b></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;">Wearing those shoes when not running, can place our feet in a rolled out position (supinated), and along with the raised heel which shortens the calf muscle</span></b><br />
<b><span style="font-family: Calibri; font-size: medium;">and restricts dorsiflexion (which is our ability to lift our toes to push off when walking) , puts us more at risk for<u> ankle injury</u> (due to tension on the calf, and Achilles tendon, etc while tilted outward)...and even more amazingly places us in a position for knee, </span></b></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;">hip, low-back, neck, and even shoulder issues!! </span></b><br />
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</div><div align="center"></div><div align="center"><span style="font-family: Calibri; font-size: medium;"></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5ug4kypjrQOXDz1QwUD30gVEXgH1Qo7iVDeIKCWWx84741JzOIUT3MqHMAVwUvRUVck51JLzWSZvsgC2gmdZNGYaHBzNQ9WlGOU03Xk1Jm7hgzls6g8SgHJCfth-Ljs2wQwEcMOXCAxj5/s1600/supinated.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5ug4kypjrQOXDz1QwUD30gVEXgH1Qo7iVDeIKCWWx84741JzOIUT3MqHMAVwUvRUVck51JLzWSZvsgC2gmdZNGYaHBzNQ9WlGOU03Xk1Jm7hgzls6g8SgHJCfth-Ljs2wQwEcMOXCAxj5/s320/supinated.jpg" /></a></div><div style="text-align: left;"><b><span style="font-family: Calibri; font-size: medium;"> Pronated (rolled in) Normal Supinated (rolled out)</span></b> </div><div style="text-align: left;"><br />
</div><div align="center"><b><span style="font-family: Calibri; font-size: medium;">If you are experiencing any symptoms (chronic pain, or long-term soreness) in any of the areas listed above, a good place to start looking could</span></b></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;">be at the shoes you wear (your feet)...a chat with your foot doctor,</span></b></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;"> or Orthopedic Surgeon may be in order. </span></b><br />
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</span></b></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;"> Statistics tell us that the majority of folks actually have feet that are</span></b></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;"> mildly to excessively pronated (flat feet, rolled inward) which of course</span></b></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;"> throws the knee inward and out </span></b><b><span style="font-family: Calibri; font-size: medium;">of alignment, then the hip, low-back, etc.</span></b><br />
<b><span style="font-family: Calibri; font-size: medium;">So, when changing to a lower heeled shoe to take care of the shortened</span></b><br />
<b><span style="font-family: Calibri; font-size: medium;">calf muscles, you may also need to check with your foot Doctor or Orthopedic</span></b><br />
<b><span style="font-family: Calibri; font-size: medium;">Surgeon to receive custom orthotics (arch supports) to support your arches.</span></b><br />
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</div><div align="center"></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;">I've shown some alternative shoe choices below with less of a raised heel or raise arch, including "cross-trainers", </span></b></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;">"tennis shoes" and even "skateboard shoes"...and trust me there are many "stylish" choices out there!</span></b></div><div align="center"></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;">I'm excited about being able to help folks find some relief from</span></b></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;"> chronic structural issues as well getting fit, trim, and healthy!</span></b></div><div align="center"></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;">If I can be of any help to you, just let me know...and remember</span></b></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;"> a<u> free consultation</u> is still available!</span></b><br />
<b><span style="font-family: Calibri; font-size: medium;"> </span></b></div><div align="center"></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;">Continued Health, Fitness, and Pain-Free LifeStyle...</span></b></div><div align="center"></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;">BobbyM</span></b></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;">(336)425-9755</span></b></div><div align="center"><br />
</div><div align="center"></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;">Below are some typical "Running Shoes"</span></b></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;">(check out the "heels" on them): </span></b></div><div align="center"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeBErbk8nisrXjZq_ycNe5Qmr-_CCDLJSSRIdS7WpTVBVwCpz1pDtXp0zeTWtMn6W8K5e_8OCb9G-p8IoMT9IqnkzeWCd58G7Zxh3xwL3RFIWklhwE6Kr-odjIL26UzjUQEHM4qFZtcoIM/s1600/nikerunning.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeBErbk8nisrXjZq_ycNe5Qmr-_CCDLJSSRIdS7WpTVBVwCpz1pDtXp0zeTWtMn6W8K5e_8OCb9G-p8IoMT9IqnkzeWCd58G7Zxh3xwL3RFIWklhwE6Kr-odjIL26UzjUQEHM4qFZtcoIM/s320/nikerunning.jpg" /></a></div><div align="center"></div><div align="center"></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;">Next are some "Cross-training" Shoes</span></b></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;"> (be careful though, many have high heels also):</span></b></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;"> </span></b></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0bkHjzX36TX5Ea0fXiirmpOhhjEHKp3jBkhf6IRbxB2B0Nof7HmjVtPPQ1ynorB5fHZXwVw5CJewG6p1fjnBChvzK5-ii6aTgLQhq5TJ0_uuNlkQk_HaZSC7MtBxZdaWI7bATjnyTqGcy/s1600/nbtrainer.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0bkHjzX36TX5Ea0fXiirmpOhhjEHKp3jBkhf6IRbxB2B0Nof7HmjVtPPQ1ynorB5fHZXwVw5CJewG6p1fjnBChvzK5-ii6aTgLQhq5TJ0_uuNlkQk_HaZSC7MtBxZdaWI7bATjnyTqGcy/s320/nbtrainer.jpg" /></a></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;"> </span></b></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;"> </span></b></div><div align="center"><br />
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<b><span style="font-family: Calibri; font-size: medium;">Now, your basic "tennis shoe":</span></b></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;"> </span></b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1RO7YIsxPmylIK9WoLA-6nbBznVPeklbiB9QdlspAg_ZV4rmldjuBmMgHQ1ID3hvLCO6CBApOTftKjK0mk-37lSDwnD6dJPAn88tPeYitjkzQXvsXf6nHfcvoElEcDnSVF_kKX_6adw8m/s1600/tennis+shoes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1RO7YIsxPmylIK9WoLA-6nbBznVPeklbiB9QdlspAg_ZV4rmldjuBmMgHQ1ID3hvLCO6CBApOTftKjK0mk-37lSDwnD6dJPAn88tPeYitjkzQXvsXf6nHfcvoElEcDnSVF_kKX_6adw8m/s320/tennis+shoes.jpg" /></a></div><div align="center"></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;"><br />
</span></b></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;">And even "skateboard style shoes" have much less heel</span></b><br />
<b><span style="font-family: Calibri; font-size: medium;">with the sole being even from heel to toe:</span></b></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;"><br />
</span></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqOhigS08c4dR2GL9yvaVNk1j8kqwkSpv5KgHV-t40gvXchQCZCYYv-vyG40s68ixf_iFNiVqJl5ZDqG8FFki-ss3sqgdkRuRoSfTGk7bNapro8iGaT0-1PnlWdByoj6RuekIupL722VaO/s1600/skateboard+shoes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqOhigS08c4dR2GL9yvaVNk1j8kqwkSpv5KgHV-t40gvXchQCZCYYv-vyG40s68ixf_iFNiVqJl5ZDqG8FFki-ss3sqgdkRuRoSfTGk7bNapro8iGaT0-1PnlWdByoj6RuekIupL722VaO/s320/skateboard+shoes.jpg" /></a></div><div align="center"><b><span style="font-family: Calibri; font-size: medium;"><br />
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<b><span style="font-family: Calibri; font-size: medium;">Here's a link you may find helpful on picking the best footwear for you:</span></b><br />
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<b><span style="font-family: Calibri; font-size: medium;"><a href="http://www.everydayhealth.com/fitness/best-athletic-shoe-for-your-workout.aspx?xid=nl_EverydayHealthHeartHealth_20100807">http://www.everydayhealth.com/fitness/best-athletic-shoe-for-your-workout.aspx?xid=nl_EverydayHealthHeartHealth_20100807</a> </span></b></div>BobbyMhttp://www.blogger.com/profile/05760290328535179799noreply@blogger.com0tag:blogger.com,1999:blog-5189734687300001058.post-19144400268035831672010-04-27T13:32:00.000-07:002010-04-27T13:32:21.393-07:00Who's in charge of YOUR Health Care Reform?<div style="text-align: center;"><i><b>Okay, I've finally heard enough whining about "health care reform"! </b></i></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZOiDxtRfge3eVi-DXJC3nRZtgXnIRn2EQBrXzhFlweYdtNcWYirXsikF5Eec3HDBcVAN5E_qJlNjunxoFgEc0K4Yznq29f1WJwYDf3L71HqXuWyU_MlvPEH-9pVFM-WOIm_NTL7YPRGfc/s1600/no_excuses.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZOiDxtRfge3eVi-DXJC3nRZtgXnIRn2EQBrXzhFlweYdtNcWYirXsikF5Eec3HDBcVAN5E_qJlNjunxoFgEc0K4Yznq29f1WJwYDf3L71HqXuWyU_MlvPEH-9pVFM-WOIm_NTL7YPRGfc/s200/no_excuses.jpg" width="200" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: center;">I know most every one of you have heard at one time or another that <b>70%-75% of ALL Americans</b> are <i><b>either overweight or obese!</b></i> <b>AND that being overweight or obese dramatically increases your risks</b> for having or getting health concerns like<b> Heart Disease</b>,<b> Stroke</b>, <b>High Cholesterol, Diabetes</b>, many forms of <b>Canc</b>er, <b>structural (orthopedic) issue</b>s like hip and knee problems, makes you more vulnerable to<b> allergies</b>, the common<b> cold,</b> <b>sleep issues including sleep apne</b>a, <b>clogged arteries</b>, <b>osteoarthritis</b>, <b>gall bladder diseas</b>e, and numerous other "every day" aches, pains, and problems!</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">Obviously (<i>"if common sense really was common, we wouldn't have so much dumb stuff to deal with!</i>"), it still has not sunk in that if you reduce the "cause" of so much of our health care overloads (being overweight or obese), you could also reduce the cost of such expensive health care personally and globally!</div><div style="text-align: center;"> </div><div style="text-align: center;">I realize that there are always going to be health issues to deal with in our lives, that's part of life; and having adequate coverage to help when we have accidents, or health issues stemming from our family history, etc. is of course something we should have. But to overload the Health Care System with problems that are within our power to eliminate or at least reduce, <b>is the ultimate in a lack of Personal Responsibility!</b></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><b>Sure, breaking those old (deadly) habits can be challenging...but so is having a heart attack, a stroke, or living with all the other problems that come with NOT choosing to change!</b></div><div style="text-align: center;"><b> </b></div><div style="text-align: center;"><b>CHANGE IS POSSIBLE...I KNOW!</b></div><div style="text-align: center;"><b><br />
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</b></div><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI7wRtQu9jiMeSQDOgsz1ZMQEzUceEjM8P4ckqcB8One_Q-Ug-j_cdEFQyHARm_1VuO3ROQeKyo8b03qHQeb7xL6A1lcacnOq89IvLWsERDx-8jKLeXtqQ7EqlkdS5HHoFXY9yZSZHV-8e/s1600/mewithbelly_edited.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI7wRtQu9jiMeSQDOgsz1ZMQEzUceEjM8P4ckqcB8One_Q-Ug-j_cdEFQyHARm_1VuO3ROQeKyo8b03qHQeb7xL6A1lcacnOq89IvLWsERDx-8jKLeXtqQ7EqlkdS5HHoFXY9yZSZHV-8e/s320/mewithbelly_edited.jpg" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi5IQpqfpJvkW2Fiz5lLwjrESz-NnAqSdLsQbreOWbKNVdJCsIXBNvCwU85z_sG17XsGx14dWahdNFk3eybwMsnle8m4AANctpfzlqWIU7SlzPH9YVtDMTxFUBaj-0c3dVYbbTr_DwAzFc/s1600/FILE0067.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi5IQpqfpJvkW2Fiz5lLwjrESz-NnAqSdLsQbreOWbKNVdJCsIXBNvCwU85z_sG17XsGx14dWahdNFk3eybwMsnle8m4AANctpfzlqWIU7SlzPH9YVtDMTxFUBaj-0c3dVYbbTr_DwAzFc/s320/FILE0067.JPG" /></a></div><div style="text-align: center;"><b><br />
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</div><div style="text-align: center;"><span style="font-size: large;"><b><i>I've been there!</i></b></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;">If you are finally ready to make some real changes in your life</div><div style="text-align: center;">but don't know <i>what to do</i> or<i> where to even start</i>...<i>get a book</i>,</div><div style="text-align: center;"><i>google "get healthy"</i>,<i> talk to a friend or relative</i> who is already</div><div style="text-align: center;">doing what you want to accomplish, <i>find a Personal Trainer </i>to help you figure it</div><div style="text-align: center;">all out...you will probably be totally surprised at how inexpensive it is to do it right </div><div style="text-align: center;">from the beginning (<i>probably less than you currently spend on ONE months' Health Insurance Premiums!</i>)</div><div style="text-align: center;">However you decide to do it...<i><b>GET OFF YOUR BUTT</b></i>,<i><b> START MOVING AND</b></i></div><div style="text-align: center;"><i><b>MAKING HEALTHIER/WISER CHOICES IN WHAT YOU PUT IN YOUR MOUTH!</b></i></div><div style="text-align: center;">You will be totally amazed at how much better you feel physically, AND emotionally, by</div><div style="text-align: center;"><i><b>taking charge</b></i> of such an important aspect of your life!</div><div style="text-align: center;"><br />
</div>BobbyMhttp://www.blogger.com/profile/05760290328535179799noreply@blogger.com0tag:blogger.com,1999:blog-5189734687300001058.post-14534091854438879732010-04-16T09:17:00.000-07:002010-04-16T09:19:15.502-07:00DO THE VOICES IN YOUR HEAD TELL YOU THAT "YOU CAN'T DO IT" OR "YOU DON'T DESERVE IT"?<span id="goog_2092552472"></span><span id="goog_2092552473"></span><a href="http://www.blogger.com/"></a>No matter who you are, if you currently do not have<i> exactly what you want in your life</i> (and that includes the "ideal" body, level of Fitness, and/or Healthy LifeStyle)...there is a really strong chance you have a "voice" (or a bucket-load of them) in your head telling you that you<i> "can't"</i>! (Sound familiar?)<br />
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Until you can quiet that "voice" you will be fighting an up-hill battle to reach your goals.<br />
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I have found a tool that works for me (and hundreds of thousands of other folks from all walks of life), and is so simple it has taken me 2 years to master (smile)! The tool is called<b> "The Sedona Method"</b>. <b> I have completed the<i> Coach Level-1 and Coach Level-2 Training</i> for this process (including 36 days of on-site seminars, training, and partner work), and have qualified to facilitate the use of the process with others.</b><br />
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In a nut-shell, <b>"The Sedona Method"</b> is a simple process that you can use in real-life, real-time, situations to "let go" of unwanted feelings or emotions that appear to be tied to certain events or situations in our lives and seem to cause discomfort or suffering in us. <br />
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So many times we struggle and fight with issues thinking it will keep them at arms length, when in reality all that <i>struggling is just a way of embracing them</i>! We think that fighting with them will solve the "problem" and make it go away ("how's that work'n for ya'" Dr. Phil)...however, all that fighting is actually what keeps it attached to us!<br />
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<b>"The Sedona Method</b>" will teach you several "tools" to use to simply "let go" of those unwanted feelings and emotions in the moment, so that if you still need to move to action (because it doesn't mean you have to live with situations that are not mutually beneficial), you will be acting from a much stronger, less re-active, and more Loving (for yourself and others) place.<br />
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This is something that many folks are able to do for themselves, either just by watching an Introductory DVD (that you can borrow from me,<i> no charge...or get online just by paying the $5 shipping</i>)...<b><i>go online at the link below</i></b> and if it strikes a chord with you, order the book or courses for home-study...or allow me to help you get started, or move beyond the occasional "sticky-place". (I do get some discounts on products, so going through me could save you some money...if that's a perceived issue.)<br />
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So, if there are issues in your life that just keep hanging around and sometimes dragging you down...at the very least check out the website and see what you think. (Hale Dowskin is the author and is a hoot to watch!)<br />
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So....LET IT GO!!!<br />
BobbyM <br />
<a href="http://www.sedona.com/">http://www.sedona.com/</a>BobbyMhttp://www.blogger.com/profile/05760290328535179799noreply@blogger.com0tag:blogger.com,1999:blog-5189734687300001058.post-18679182841304687952010-03-14T09:58:00.000-07:002010-03-14T09:58:55.931-07:00USE PHYSICS TO YOUR LIFESTYLE FITNESS ADVANTAGE...<strong>Anybody remember Newton's First Law?</strong><br />
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<strong>Newton's First Law (Law of Inertia)</strong>(Let's restate Newton's first law in everyday terms:)<br />
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"An object<em> at rest</em> <em>will stay at rest</em>, forever, <em>as long as nothing pushes or pulls on it</em>. An object <em>in motion</em> <em>will stay in motion</em>, traveling in a straight line, forever, <em>until something pushes or pulls on it</em>."<br />
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Okay, remember it now? So what does Newton have to do with Fitness? Well, if you think about it, "bodies" are very "<em>energy efficient</em>" (some folks would say lazy...),and will tend to do only that which is "comfortable" to do (the 'comfortable' part comes from "inertia'). But the reality is, they will tend to continue to do what we have taught them to do. You know, sitting on the couch, crunching down a bag of chips or whatever's left in that half-gallon of ice cream. That is the "stay at rest" part of inertia.<br />
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The <strong><em>GREAT NEWS</em></strong> is...that once you decide to start moving again, even just a little bit, you will begin to overcome the "at rest" portion of inertia and begin moving in the direction of the "stay in motion" side, where it becomes <em>easier and easier</em> (more 'comfortable') to<em> stay in motion</em>! Soon you will find it difficult <em>not</em> to be moving...and 'you know what?...your body will be just as happy (if not more so) moving, as it was at rest! And YOU will feel so much stronger, energetic, heathy, as well as physically <em>AND</em> emotionally charged and self-assured, it will carry over into <em>every area</em> of your life!<br />
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So, get move'n...(don't make me come over there)! Ha!<br />
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BobbyMBobbyMhttp://www.blogger.com/profile/05760290328535179799noreply@blogger.com0tag:blogger.com,1999:blog-5189734687300001058.post-21893277968995675802010-03-03T17:43:00.000-08:002010-03-03T18:21:46.761-08:00"GOOD" AND "BAD"...It struck me today, just how often I hear clients and others speak of <em>choices they have made</em>..about <em>eating</em>, being <em>consistent in their workouts</em>, <em>faithful to their goals</em>, and many other areas of their lives, as being either <strong>"good"</strong> or <strong>"bad".</strong> "Last week I was really <em>'good'</em> with my food, but the other night I was really "bad"! "I was '<em>super-good'</em> Monday and Wednesday with my workouts, but Friday I was '<em>bad'</em>...I was so busy (with my life) that I didn't make time to get to the gym...all I wanted to do was plop down on the couch, I was terrible!"<br />
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Listen, I want all of you to begin thinking of your choices in a different way. (I know some of you may have to make "baby-steps" in this area, but I really hope you will do this one thing <em>for yourselves</em>!)<br />
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I've mentioned before that it may be helpful to compare your Fitness LifeStyle Plan to a Compass or a GPS, rather than a black and white, point "A" to point "B" is only acceptable outcome, way of thinking.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgC6O13ORtpJc2OrWoU77DxKFgnKafVjvRMhMcTpc0AxNymYe86zdj7pUPO7BR015JhOYoBdN8RBcerlaH42znxAjYgv-LRLpyHHJUzjlR8J8iuDB_4DXMFWBVGnh0AMowIZz7bM9tkdyiE/s1600-h/gps.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" kt="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgC6O13ORtpJc2OrWoU77DxKFgnKafVjvRMhMcTpc0AxNymYe86zdj7pUPO7BR015JhOYoBdN8RBcerlaH42znxAjYgv-LRLpyHHJUzjlR8J8iuDB_4DXMFWBVGnh0AMowIZz7bM9tkdyiE/s320/gps.jpg" /></a></div><br />
If you've never seen a GPS in a car operate, it goes something like this: because it communicates with satelites, <em>it knows where you are </em>(I know scarey, huh?)...you enter <em>where you want to go</em>, and the GPS calculates the shortest route to take you there. You begin driving and the GPS will say something like "<strong>turn <em>left</em> a half a mile ahead</strong>"...so you drive half a mile and turn <strong><em>right</em>!</strong> Does the GPS <em>make fun of you</em> or <em>put you down</em> for <em>'being weak'</em> or <em>'lacking inner-strength'</em> or any of those things we tend to tell ourselves? <strong>Nope</strong>, the GPS simply says "<strong>recalculating</strong>" and gets you right back on track from where you now are.<br />
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We all know that beating ourselves up for making choices we later wish we hadn't, <em>never really helps any way!</em><br />
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So let's start looking at our decisions simply as choices we make <em>in the moment</em>, that either take us toward our goals, or that take us <em>temporarily</em> away from our goals...and just start making as many of the <em>"toward our</em> <em>goals</em>" choices as we possibly can, given the fact that we have been given human minds and bodies, and that life will always throw challenges our way...as you hear so often today..."life happens"!<br />
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I'm just saying...there are always plenty of people out there willing to put you down...<em>just don't let yourself be one of them!</em><br />
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Okay, enough philosophy...now <strong><em>get out there a sweat a little!!</em></strong> <br />
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BobbyMBobbyMhttp://www.blogger.com/profile/05760290328535179799noreply@blogger.com0tag:blogger.com,1999:blog-5189734687300001058.post-45542716936451238162010-02-28T10:49:00.000-08:002010-02-28T10:56:52.668-08:00"Can making small changes REALLY make a difference?"Gonna' make this kinda' short today...but wanted to make a point because you hear this all the time.<br /><br />When I say that it's the "little changes" <em>over time</em> that can make the difference, consider this case in point:<br /><br />Recently when consulting with a new client the question came up..."how can just ONE soft drink a day make any difference"?<br /><br />I took out the calculator and showed her the following figures:<br /><br /><strong>One 12 oz regular soft drink contains (only) 150 calories</strong>...I multiplied that <strong>times 365</strong> <strong>days</strong>, which adds up to <strong>a whopping 54,750 calories a year</strong>!<br /><br />It takes <strong>3,500 calories</strong>, (above or below your daily needs), <strong>to add or deduct one pound of body</strong> <strong>weight</strong>! I divided 3,500 into 54,750 and showed her that <strong><em>just by dropping that one</em></strong> <strong><em>soft drink each day it was possible to generate a minus 15.64 pounds in one year!</em></strong><br /><br />The new client decided, with a smile, that water probably wasn't so bad after all!<br /><br />It's like compound interest...<em>except this is an investment in your health and fitness!</em><br /><em></em><br /><em>BobbyM</em>BobbyMhttp://www.blogger.com/profile/05760290328535179799noreply@blogger.com0tag:blogger.com,1999:blog-5189734687300001058.post-53003650915493357072010-02-28T08:38:00.001-08:002010-02-28T09:24:50.295-08:00"What are 'assessments' and why are they important?"<strong>Wow, another great question!</strong><br />I <strong>always</strong> recommend that before beginning (or re-starting) a health, fitness, weight-loss program your Fitness Professional administer a few basic health, fitness, flexibility assessments, and base-line measurements to get a good idea where their client is starting from. That way your Fitness Pro can help set realistic goals for you, that will also be measurable as you continue your LifeStyle program. <br /><br /><strong>Most basic fitness assessments include:</strong><br /><ol><li> <strong>A health/fitness history questionaire</strong>. To help determine your physical readiness to begin a fitness program.</li><li> <strong>Basic health assessments</strong> such as resting pulse rate, blood pressure, and oxygen up-take. This will help identify any possible over-looked issues that need to be addressed by you and your physician.</li><li><strong>Your weight</strong> will be taken and recorded.</li><li>Some method to <strong>measure your "body-fat percentage"</strong> (calipers, electronic, hydrostatic) is very important! Your body is going to begin changing, and the only way to be sure what is going on ('cause the scales are gonna lie to you!) is by checking in on that body fat percentage from time to time (about every 4-8 weeks...especially in the early parts of your program).</li><li>Your <strong>body measurements</strong> should be taken and recorded including at least the chest, belly, butt, thigh, and arm. </li><li>Some basic <strong>postural assessments</strong> (you know, like rounding shoulders, etc) should be taken to determine if there are structural issues that need to be addressed and possibly corrected as part of your program.</li><li>Some basic <strong>strength assessments</strong> for <strong>upper body</strong> (push-ups), <strong>core</strong> (ab crunches), and <strong>lower body</strong> (squats) will help your Pro "fine-tune" your program by knowing where you are starting so you are not "<em>over</em>-doing", or "<em>under</em>-doing" it!</li><li>And <strong>flexibiliy assessments</strong>, for example hamstrings, will help determine if additional stretching will help any issues you might be experiencing. For example tight hamstrings (behind the legs), which usually come from spending so much time today in a seated position, many times are the actual culprit that causes "low back" discomfort.</li></ol><p>These are just the basics that you should expect when you have a Fitness Professional help you get started on a Safe, Effective Fitness Lifestyle. </p><p>Then every 4-8 weeks (or sooner if you or your Pro have concerns) it's a good idea to check back in...compare where you are with where you were, and with where you are wanting to go. If you are right on track, great...just get back out there and stay with it! If, however there are areas that are not responding as you and your Pro would like, those specific areas can be addressed, corrected if needed, and then you get back out there!</p><p>I really believe these basic assessments are so important that I include them in my package pricing...without them, you are just "shooting in the dark"!</p><p>I hope that's answered your question, and thanks for asking.</p><p>Bobby Morrow, cPt</p>BobbyMhttp://www.blogger.com/profile/05760290328535179799noreply@blogger.com0tag:blogger.com,1999:blog-5189734687300001058.post-4193821143608450052010-02-27T12:49:00.000-08:002010-02-27T13:00:54.366-08:00"How do I change my eating habits?""Bobby, I have always been very active, yet I have never really eaten right. Now, as my body has aged (mid 40’s), I am finding that things are working as they used to and like a light switch realize I need to change things.My question to you Bobby is, How? How do I change my eating habits. It’s not as easy as just picking the right foods and eating them. What foods are best for what time of the day? Vegetables, meats, fruits? What foods will help me with my exercising and weight lifting? At age 46, what weights do I need to use and how should I use them to make sure I don’t lose muscle mass and bone density. I hope this isn’t too much but you asked. Lol!"<br /><br /><strong>BobbyM:</strong><br /><br />GREAT QUESTION! (And thanks so much for sharing!)<br /><br />I've found that the best way to change eating habits is to start small. Making smaller choices makes it simpler, less challenging, and are much easier to live with <strong><em>for the long run</em></strong>. Little changes like <em>cutting back on sugar</em>, <em>and f</em>at intake...<strong><em>read your food labels</em></strong> and make healthier choices between foods with lower sugar and fat levels than what you would normally choose. For example, by choosing 98% fat free sandwich meats...lower fat cheese, milk, salad dressings, etc. Choosing a cereal that maybe has only 2-5 grams of sugar rather than 15, 20, or more. Also choosing 100% whole grain breads and pastas rather than the old standard white breads and pastas. Etc, etc.<br /><br />A really great place to start is <a onmousedown="'UntrustedLink.bootstrap($(this)," href="http://www.acefitness.org/calculators/daily-caloric-needs-calculator.aspx" target="_blank" rel="nofollow">http://www.acefitness.org/calculators/daily-caloric-needs-calculator.aspx</a> this site will give you an estimate of the calories you need each day. Break that down into 3 meals, plus 2-3 snacks...for example, if the daily calorie requirements are 1,800...I would break it down to around 400 kcals per meal (total 1,200) and 200 kcals per snack (total of 600) for a grand total of 1,800 per day.<br /><br />Try to have about 1/2 your calories from "good" carbohydrates...green vegetables, fruits, whole grains, dark rice, etc. And about 1/3 of your total calories from low fat protein...meats (fish, chicken, pork, beef, turkey, etc), dairy products, or eggs. The rest of the calories can come from fats/oil, but try to limit those to the healthier fats such as olive, kanola, oils...and try to add in some healthy omega3 oils that you can get from nuts like almonds, pecans, and walnuts (these nuts are also great snack sources...and are about 1/2 carbs and 1/2 protein.. with the good oils...<em>but full of calories so don't overdo it</em>!).<br /><br />What you end up with is REALLY healthy "high-test" fuel in your body ALL DAY LONG...that way you really don't have to be concerned about what to eat for specific activiities...your body will have what it needs, whenever it needs it...and will begin to stop storing up "fuel" in those areas of the body where we don't want it.<br /><br />I'll try to answer you "weights" questions at another time. :-) BobbyMBobbyMhttp://www.blogger.com/profile/05760290328535179799noreply@blogger.com0tag:blogger.com,1999:blog-5189734687300001058.post-11285967413484966942010-02-27T12:42:00.000-08:002010-02-27T12:47:06.631-08:00"On days when I'm pushed to get my workout in (namely lifting days)...how do I get the best workout in on a tight schedule?"Another really great question!And for those days (not for long-term) when you just feel really rushed to get through your workout, I recommend you try the following: If you normally do multiple set (two or more) strength training...bump up your weight a tiny bit (5%-10%) and do just one set using the most-perfect form you can rustle up, breath properly (exhale on exertion, and inhale as you relax), use good tempo of movement (count a full "one, two" on the lift...and a full "one, two, three, four" as you lower the weight), and focus your mind on the muscle(s) you are working. In other words REALLY BE THERE IN THAT MOMENT, WITH THAT EXERCISE, WITH YOUR BODY...then move on to the next exercise. You will be amazed at the results...plus you will finish up a GREAT WORKOUT in half the time (or less)!<br /><br />Keep those questions coming! BobbyMBobbyMhttp://www.blogger.com/profile/05760290328535179799noreply@blogger.com0tag:blogger.com,1999:blog-5189734687300001058.post-3789678231502770002009-09-14T08:08:00.000-07:002009-09-25T12:36:00.071-07:00Nutrition TipsI hope you are making progress toward your health and fitness goals. Very often, even though you are doing everything "perfectly", you will hit strength or weight-loss plateaus. The tips below may help you get you "<span id="SPELLING_ERROR_0" class="blsp-spelling-error">un</span>-stuck", on the weight-loss side.<br /><br /><div align="center"></div><br /><div align="center"><strong>NUTRITION:</strong><br /></div><ol><li>Try eating <strong>5 or 6 walnuts about 30 minutes before a regular meal</strong>. The protein, <span id="SPELLING_ERROR_1" class="blsp-spelling-error">carbs</span>, and good fats will help you to feel more satisfied and fuller sooner when you do eat your meal.</li><br /><li>Allow yourself to <strong>resign from the "clean plate club"...</strong>eat more slowly, and stop eating when you begin feeling full...whether the plate is empty or not. Soon you will start making smaller portion choices, and become more aware of fullness as it happens.</li><br /><li>Try <strong>"automating" one or two of your meals each day</strong>. This will help keep you on track and make the whole process simpler. In other words create several "standard" meal plans for one or two regular meals by taking the time to figure out what is needed for your desired results, including the serving sizes, calories, proteins, <span id="SPELLING_ERROR_2" class="blsp-spelling-error">carbs</span>, and fats. I also recommend you use these "automated" meal plans for the meals that you have the least time to prepare (or think about), like breakfast and lunch. Then allow yourself more flexibility in the third meal for variety and enjoyment. This process will help you just "plug in" a meal plan rather than getting frustrated trying to do all your calculations, etc. under the guns.</li><br /><li>At least in the beginning, <strong>set a meal and snack schedule</strong> and try your best to stick with it (again, the occasional use of the "compass" is okay). The schedule will help you remember to take in the "building blocks" and "fuel" even thought you don't "feel hungry".</li><br /><li>Your metabolism (your fat burning engine) starts cranking up for the day the moment you begin eating (<em>this is why skipping breakfast is not in your best interest</em>)...<strong>try having your</strong> <strong>breakfast first thing</strong>, then get ready for your day. </li><br /><li>Feeling hungry? <strong>Try a glass of water first</strong>. The thirst alert and hunger alert signals for both come from the exact same part of the brain...sometimes we think we are hungry, when in fact we're just thirsty.</li><br /><li>Choose your fuel wisely...check food labels (mainly on prepared foods) for, the ingredient <strong>"high fructose corn syrup" or <span id="SPELLING_ERROR_3" class="blsp-spelling-error">HFCS</span></strong>...this is a very <strong>high calorie sweetener</strong> that the body does not recognize and will not give you sensations of fullness or satisfaction, thus you tend to eat much more of that food than you really need. Try to <strong>choose fuel options</strong> <strong>without this ingredient for better health and...looser pants</strong>!</li><br /><li>And most importantly...remember that you are human, and life happens! If you make fuel choices you later regret, don't beat yourself up...give yourself credit for recognizing a choice you might make different if you had it to do over...then make that choice next time!</li></ol><br /><p align="center"><strong>Hang in there, it's all about the process really. Learning to make choices that take us closer to our goals, rather than farther away...and making more of those over time. The condition you're wanting to change didn't happen overnight...and though it will not go away overnight...it WILL continue to move in that direction, until you reach a place where you are happy with how you look and feel!</strong></p><p align="center"><strong></strong></p><p align="center"><strong></strong></p><p align="center"><strong></strong></p><p align="center"><strong></strong></p><br /><p align="center"><strong><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUFl27bQyqQ6YI7cjXnxpQBc8QEs5W9ENUnOSOS5kc5QJFUYJvVZ0uL-yF0k1a7JNn2GiEmkB5XjJU-MyyYNy-SGlGwxyf8xVWxdZm-5ZqaS64RgaEkSHytUIueynzXqnw3ecxXBtbGPOr/s1600-h/compass2.jpg"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 160px; FLOAT: left; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5381505124723266562" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUFl27bQyqQ6YI7cjXnxpQBc8QEs5W9ENUnOSOS5kc5QJFUYJvVZ0uL-yF0k1a7JNn2GiEmkB5XjJU-MyyYNy-SGlGwxyf8xVWxdZm-5ZqaS64RgaEkSHytUIueynzXqnw3ecxXBtbGPOr/s200/compass2.jpg" /></a>Here's another little secret:</strong></p><br /><p align="center"><strong>Try thinking of your health, fitness, and weight-loss plan more like a "<em>compass</em>" rather than a "map". A compass will keep you moving in the direction you desire, but allows for "hills", "trees", and "streams" that appear in your way...you move around those "apparent" obstacles, get back on course, then continue on your way!</strong></p>BobbyMhttp://www.blogger.com/profile/05760290328535179799noreply@blogger.com0tag:blogger.com,1999:blog-5189734687300001058.post-30423891858535550382009-07-29T15:08:00.000-07:002009-07-29T15:26:32.558-07:00There is no better time than now to have a FUEL EFFICIENT "VEHICLE"!In today's economy, a lot of folks seem to be really focused on obtaining the most fuel efficient automobile possible, to help get through the current economic rough spots...and yet many still are ignoring taking care of the most dependable, fuel-efficient vehicle ever developed...<strong><em>their body!</em></strong>BobbyMhttp://www.blogger.com/profile/05760290328535179799noreply@blogger.com0tag:blogger.com,1999:blog-5189734687300001058.post-42600726820435641002009-07-20T19:27:00.000-07:002009-07-24T17:18:43.130-07:00Often Missed "Secret" Benefit Of A Balanced And Consistent Exercise Plan...When I sit down with new clients to discuss their health and fitness desires, needs, and challenges we usually focus on things like "<em>losing a few (or a lot of) pounds</em>", "<em>toning up</em>", "<em>more endurance</em>", "<em>stress relief</em>", "<em>controlling or eliminating health issues</em>", etc. And of course each and every one of those goals are highly <span id="SPELLING_ERROR_0" class="blsp-spelling-corrected">desirable</span>, <em>and</em> achievable...usually within a matter of months!<br /><br />However, there is a <strong>"Secret Benefit",</strong> from a well thought out fitness program, that is usually reported within just <strong><em>a few short weeks of beginning</em></strong>. Time after time I have clients excitedly come to me, very early on, to tell me how much <strong>younger and more alive they are starting to </strong><strong><em>feel, </em></strong>and that's not all...friends and relatives are <em>already</em> asking what they are doing <strong><em>to </em>look<em> so much younger</em></strong>! Those "symptoms" are actually cues I confidently tell my clients to start looking for after just a few weeks... even before they actually begin to "tone up", or lose their first few pounds!<br /><br />The "Secret" to <strong>looking and feeling younger</strong> is not in a pill, a jar, or even a trip to the plastic surgeon...it's in <strong>a professionally designed and consistently implemented, personalized health and fitness program.</strong><br /><strong></strong><br />Now that <strong><em>you</em></strong> know "<strong>The Secret</strong>"... won't you join the rest of us in <strong>feeling and looking younger?<br /></strong><br /><strong>Look younger...get fit!</strong>BobbyMhttp://www.blogger.com/profile/05760290328535179799noreply@blogger.com0tag:blogger.com,1999:blog-5189734687300001058.post-6170584707808190712009-07-05T13:29:00.000-07:002009-07-26T17:54:07.015-07:00Body Fat has gotten a bad rap...Your body is just trying to help!<strong>Do you find yourself carrying around more body fat than you'd like?</strong> Then most likely, somewhere along the way, <em><strong>you taught your body to do that</strong></em>! (and that's okay too...you did it unconsciously...<em>no blame-games here</em>!)<br /><br />Chances are you began teaching your body to store body fat (IT'S JUST FUEL) for one of two very common reasons:<br /><br /><strong>(1)</strong> You began <strong>taking in much more calories than your body needed</strong> (usually combined with a decrease in physical activity)...so it just figured you must want the extra stored for later. <strong></strong><br /><strong>(2)</strong> You began <strong><em>skipping one or more meals each day</em></strong> (and most folks that skip, will skip the most important meal...breakfast)...so trying to help, your body made you really hungry (even created <strong><em>cravings</em></strong>) so the next time you ate you would <em>overload</em> on <strong>high calorie</strong> <strong>foods</strong> that it could use to feed you <em>now</em>...and store up enough to feed you during those times that you were skipping!<br /><br />Of course you probably didn't do any of that on purpose ("hectic lifestyle, school, work, kids, no time left, no energy left"...you name it, I've heard it), but never the less YOU ordered it done! And your body, being the loyal servant that it is...<em>tried to help (and, if you are carrying "too much body fat", it succeeded)</em>! <strong>The good (great) news is YOU <em>CAN</em> <em>UNDO IT</em>...AND <em>YOUR BODY WILL HELP</em> YOU WITH THAT ALSO</strong><strong><em>!!</em></strong><br /><br />Keep checking in, soon <strong>I'll be laying out a plan for you, and your body, <em>to reverse this whole process!!</em></strong><br /><strong><em></em></strong><br /><strong>Take charge of your body...get fit!</strong>BobbyMhttp://www.blogger.com/profile/05760290328535179799noreply@blogger.com0tag:blogger.com,1999:blog-5189734687300001058.post-28040017338394666012009-07-02T15:45:00.000-07:002009-07-02T15:51:33.087-07:00Body Fat is your friend...STOP FIGHTING WITH IT!!!Keep watching for my latest insights into <em>how you got yourself to where you are</em>, and how you <strong><em>actually can</em></strong> turn yourself into a "<strong>fat-burning machine</strong>"! Hint...<strong><em>you already are</em></strong>!BobbyMhttp://www.blogger.com/profile/05760290328535179799noreply@blogger.com0tag:blogger.com,1999:blog-5189734687300001058.post-45323822712119222692009-06-26T08:36:00.000-07:002009-07-17T07:56:42.723-07:00A FAVORITE QUOTE...<strong>"There is no 'try'. There is either 'do'...or 'do not'!" Yoda</strong>BobbyMhttp://www.blogger.com/profile/05760290328535179799noreply@blogger.com0tag:blogger.com,1999:blog-5189734687300001058.post-71921040851455400642009-06-23T20:49:00.000-07:002009-07-21T10:36:07.432-07:00BobbyM's "Secret Workout Plan" for Health and Fitness...<strong>1. GET OFF YOUR BUTT</strong><br /><br /><strong>2. MOVE</strong><br /><br /><strong>3. SWEAT<br /></strong><br /><strong>4. REPEAT<br /></strong><br /><strong><em>***COULD I MAKE IT ANY SIMPLER...? ;-)</em></strong> ****<br /><strong><em></em></strong><br />(but if you need <em>a plan</em>, and <em>some guidance</em> getting started, or just some <em>questions answered</em>... feel free to email or call)<br /><br /><strong>Get moving...get fit!</strong>BobbyMhttp://www.blogger.com/profile/05760290328535179799noreply@blogger.com0