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Fitness Tips & Articles by Bonnie

Exercise alone is overrated

Exercise can be a lot of hard work for very little reward if you’re just relying on exercise alone to help you drop weight. At the end of the day, sometimes it can almost seem like it’s not even worth the energy.

If that time paid off on the scale, no one would complain. It’s when the scale stands still people want to give up. So how do you make it pay off for you?

I find most people beginning an exercise program don’t really change their diet as much as they rely on the exercise to do all the work. It seems to make sense. I mean, exercise is very hard – it should melt the calories away. Right?

While exercise is important, I think you’ll be shocked to see just how slow the weight loss process can be with exercise alone.

Let’s say you workout 4 days a week and each time you exercise you burn 400 calories. If your diet remains the same you’re in for a long haul.

Unfortunately, most people who start working out eat more because their appetite increases due to the extra activity. People also tend to splurge when they workout because they feel they deserve it – ultimately replacing calories they burned off in the gym

I’ll explain. Since someone needs to burn 3500 calories if they were to lose one pound of fat, the 4 day workout would burn off less than a half a pound a week. Yet, one order of cheese fries at a popular restaurant (a whopping 2900 calories) could erase 7 days of exercise.

So how can you boost results? Increase your caloric deficit by reducing your calories. If you reduce your calories 500 calories a day, plus continue working out four days a week, you will lose an extra pound a week. Most people can reduce their intake by 1,000 calories and still eat 1200 calories a day.

Next, become as protective over your calories as you are over your money. You work hard to erase those calories so don’t squander your hard earned caloric deficit on eating poorly.

Lastly, stay consistent with your exercise routine. It’s a lot easier to stay disciplined with your diet when you’re disciplined in the gym.

If you want to feel great and get fast results you need to combine exercise and diet together so your hard work in the gym pays off once and for all.

Fueling up for Fitness is Key to Success

Choosing the right fuel for a workout depends on the workout you’re fueling up for. It’s like fueling up a car. The fuel used for drag racing is totally different than fuel used for Nascar. Dragsters just need to get to the finish line as fast as possible, which is only about a thousand feet away. Nascar fuel needs to help you go fast, steady and strong so you can go the distance. In many ways the same principles apply to fitness.

Fueling up for fitness and weight loss can be very different. For instance, if you need to make it through an intense workout, like weight training or a boot camp style class, you’ll need something that can power you through your entire workout. Lifting a weight or powering a jump requires blood sugar readily available.

Unfortunately, if you choose the wrong fuel or don’t to fuel up at all you’ll end up broken down on the side of road for sure. Every time someone falls out in boot camp or weight training it’s because someone either didn’t’ eat - or didn’t eat right. A sugary Slim Fast drink or a 100 Calorie breakfast bar won’t last 15 minutes through intense training. That’s like putting dragster fuel in a Nascar. It’s simply not made to go the distance.

A dragster can go through more than twenty gallons of top fuel from warm-up to finish line. The same thing happens when you fuel up with high-processed foods or foods high in sugar– you simply burn through it too quickly. Once your body uses it all up, your blood sugar drops, leaving you dizzy, light-headed and often nauseous.

You need a fuel source that will help you go the distance. Low Glycemic foods like oatmeal, long grain rice, nuts and many vegetables take longer for the body to break down, releasing glucose more slowly and steadily. This means a steady and reliable energy source for your workout.

On the other hand, a fat-burning workout doesn’t require the same fuel source for energy. Of matter of fact, you want to force your body to use fat stores for energy instead of food. Since low-impact aerobics, jogging and walking don’t require instant power, you can wait for your body to make the blood sugar needed to keep you moving. Much like a hybrid, you can use stored up energy, or fat stores, for fuel.

When it comes to fueling up for fitness, choosing the right fuel for the right exercise is key to success. Now that you’re all fueled up, like Darrel Waltrip says, “Boogity, boogity, boogity! Let's go racin' boys!"

Think outside the recipe box

When it comes to cooking, sometimes we don’t think out side the box – the recipe box that is. It’s so easy to be a creature of habit and miss out on the opportunity to try healthy alternatives.

For instance, eggs are one of the most common ingredients used in many recipes. Meatloafs, casseroles, pancakes, pies, batters, baked goods and sauces often call for eggs as a key ingredient. Eggs are also one of the easiest foods to substitute thanks to Egg Beaters. However, many people still have never even tried them.

Let’s look at the facts. Two scrambled eggs can range from 150 to 180 calories depending on the cook’s choice of milk, butter or oil. Although an average omelet only uses three eggs, once you add all the extra goodies, you can easily rack up 500 to 900 calories in no time – and that’s without all the popular breakfast side dishes.

Most of today’s breakfast hot spots offer egg substitutes which can cut the calories in half. In addition to cutting calories, you save 5 grams of fat per egg not to mention an enormous amount of cholesterol. Two regular eggs exceed the recommended daily limit of 300mg of cholesterol while egg beaters have zero cholesterol.

Finally, egg substitutes are even easier to use than eggs. I don’t know about you, but I’ve pulled my fair share of shells out of mixing bowls. Cracking an egg is one step I don’t mind skipping. Egg substitute measure out easily, as a quarter cup equals one egg. Egg substitutes prove to be healthy, convenient and tasty too.

Unfortunately, we can’t cook with egg substitute if we don’t buy it. Healthy eating begins at the grocery store. It is much easier to eat healthier if you buy healthy foods. Here are some other healthy alternatives you may want to add to your grocery list.

Splenda – Since Splenda measures out like sugar, splenda and Splenda Brown Sugar blend are great for baking, however cooking time may be a bit shorter. Splenda also works well in teas and other beverages.

Butter Spray – This is a staple in our house. We use butter spray instead of butter on potatoes, grits, oatmeal and steamed vegetables. Butter spray is also great on microwavable popcorn!

Applesauce – Applesauce or prune puree can be used in place of half the oil, butter or shortening when baking. It keeps baked goods moist, plus it adds an extra touch of sweetness.

Low fat cottage cheese – Cottage cheese can be a healthy alternative for ricotta cheese in recipes like lasagna and quiche. Cottage cheese can also be blended smooth to replace cream cheese in some recipes. We use cottage cheese as a healthier alternative to sour cream on top of baked potatoes and Mexican dishes.

Pam - Non-stick sprays and non-stick frying pans are a must in a dieter’s kitchen. Other great alternatives to frying food is cooking food in broth or water instead of oil.

Less Oil – In most cases, you can us a quarter less oil, shortening or butter in recipes and still get the same great taste.

Cool Whip – Frozen Cool Whip can be a great creamy alternative to ice cream. Add sliced strawberries and a sprinkle of Grape Nuts and you’ve got yourself a real treat!

Thinking outside the recipe box may take a little getting used to, but I think you’ll be pleasantly surprised with how healthy food substitutes taste and how it affects your waist!

Pets don’t always make good workout partners

Someone recently asked my opinion on power-walking with a pet. Although I don’t personally recommend pets for workout partners, I feel the same way about partnering up with anyone who could slow down your intensity or distract you.

My suggestion would be to completely separate walking your pet and exercising your body. Walking a pet is great for daily activity, but not for fat-burning cardiovascular exercise. Many people would consider their morning walk exercise. However, most people don’t get their heart rate high enough to be considered exercise.

Your exercise regimen should be very purposeful, with as little distractions as possible. For a fat-burning workout, it is important to keep your heart rate up and keep it steady. Your pace must be set by you, not your pet. Exercising with a pet only works if your pet is a well-trained and experienced fitness partner.

From time to time I will see a person power walking or running very effectively with their dog. Nevertheless, this is extremely rare. A dog would have to learn how to consistently "heel", staying right by your side, while keeping up with your pace.

Another reason you would need a well-trained dog is because you would need to be able to swing your arms freely for the most effective workout. This means your pet would need to stay by your side while allowing the leash to hang freely. If you are controlling your pet with one hand, you are unable to add upper body rotation which increases the heart rate and tightens the mid-section.

Although my dog, Tank, walks very nicely by my side and even allows me to swing my arms, he's a slow-poke. I have to admit I love walking my dog, but the only one exercising his Tank - not me.

There are simply too many variables when you bring your pet along. People will want to stop and pet your dog. If you are like me, you are proud of your pet and enjoy showing your "baby" off. Another obstacle is animals are easily distracted which can also slow you down. Dogs will want to stop and sniff things or use the restroom. Each time they slow down, or stop, so does your heart rate.

Unless your dog is in better shape than you are or you need your dog to drag you around the block in order to get you out of the house, I say leave the pet at home. When it comes to choosing a workout partner, pet or not, your ideal partner should match or challenge your own intensity and pace.

Counting calories offers lasting benefits

When someone begins an exercise program, there comes a point where people begin to realize they may need to go on some kind of diet. Since most people have no idea how many calories to take in or what foods are the best choices, people often turn to brand name diets.

You see, people don’t want to think. They want simple answers. This is why the weight loss industry is raking in billions of dollars. People are attracted to the magic pill or the “3-step plan” but quick fixes are not the answer.

If every major diet on the market is based on 1200-1500 calories, then maybe we should take notice. Nearly every major weight loss company has nutritionists and dieticians on staff dedicated to designing diet plans that work. Interestingly enough, no matter the combination of fats, proteins and carbohydrates, they all have similar caloric restrictions.

If calorie counting is the common link, then all you need is a calorie book and a calculator. Once you take the plunge, your eyes will be opened to a whole new world. Counting calories is a lesson that will last you a lifetime.

First, counting calories makes you realize how many calories are in some of your favorite foods. When you begin searching for answers, you quickly realize why you are struggling with your weight. You begin to recognize your weaknesses and strengths when it comes to eating.

Secondly, you discover proper portions. When you are measuring foods and counting calories you quickly learn how too much of a good thing becomes a bad thing in a hurry. Suddenly, you learn to avoid foods you can’t control yourself around.

The next thing you’ll notice is all the extra unnecessary ingredients. Low-calorie meals become high-calorie disasters with each added ingredient you decide to use. As you tally up each ingredient you are faced with the decision to part with the unnecessary extras. Fewer ingredients means fewer calories – plain and simple.

Another discovery you’ll make is how certain foods make you feel. As you journal daily, you recognize certain patterns. This discovery helps drive you to make better decisions because you start relating bad foods to feeling bad and vice versa.

Lastly, calorie counting helps you make better decisions. When you are allotted only a certain amount of calories a day, you begin to be a little choosier on how you “spend” your calories. The same way you budget money, you begin to learn how to save calories for the foods you love while still working towards your weight loss goals. You also will learn some foods are just not worth the extra calories.

Of course you don’t have to count calories for the rest of your life, but the lesson learned through the journey can last a lifetime.

Getting healthy results requires change

When you are in the fitness business, people want your advice. I am always getting questioned about how to get in shape or lose weight. I think some people are just hoping for a new weight loss trick or gimmick.

In many cases, when I mention diet and exercise I begin to notice the eyes glazing over from boredom. My mom and I were discussing this topic the other day. Someone recently asked her how she lost weight. Maybe they were expecting her to say gastric bypass or name some new diet. As soon as she talked about calories in versus calories out my mom watched the person lose interest.

Unfortunately, it's easy to become a little cynical. Many times it's difficult to determine if someone truly wants your help or not. So many people really only want help if it's easy - and healthy living isn't always easy. However, being overweight or unhealthy isn't easy either.

My mom still talks about how being heavy was harder than working out and dieting. She sweat every morning while getting ready for work. Simple chores were taxing and keeping up with a teenage daughter was next to impossible with the extra 90 pounds she was carrying.

People fool themselves into thinking it's easier to not doing anything about their weight than to tackle it. On the other hand, the people who have tried to do something about it and failed would rather believe they are just an exception to the diet and fitness rule. No one wants to think they may be doing something wrong.

You can't expect change, unless you are willing to make a change. Many people never alter their eating or exercise program enough to dictate a noticeable result. There must come a time when poor results are no longer acceptable.

My challenge to you today is to entertain making a change. Although you may be doing a lot right, you are probably missing something. Believe me, my mom swore she had tried everything - acupuncture, dieting, jazzercise, diet support groups, workout gadgets and even fasting. Now she'll be the first to admit she never did it right until she was willing to admit she might be doing something wrong.

Learning how to lose weight the right way takes an open mind and admitting errors. You have to be honest with yourself and you must be willing to search for mistakes. The person who succeeds is never content until they get results. Are you glazing over right now or are you ready to take the bull by the horns and get fit once and for all.

Some fitness articles do more harm than good

By Bonnie Pfiester

I often cringe when I read fitness articles. Although many articles have a little truth in them, since many writers are not in the fitness industry, some articles can mislead readers rather than help them.

Magazines like to use catchy phrases and flashy titles to grab consumer’s attention. Although most of us would realize titles like “10-minute abs” or “lose your belly in 3 weeks” is unrealistic, there are still many people who believe the nonsense. No wonder people lose hope so fast – almost every article in every magazine promises fast results with little effort.

Even as many controversial articles as I have read, none have been as disturbing as a recent article my mom passed along to me this past week. The opening statement printed in oversized text said “if you belong to a gym, it’s likely that most of what you are doing there is nearly useless – and might be ruining your chances of getting fit”. If that was the case, I’d pack up shop today.

The writer even attempted to blame health clubs for the obesity epidemic saying the problem with obesity followed the rise in health clubs. Did the writer ever think the rise in health clubs is due to America’s obesity problem – not a result of it? As my grandmother would say, “Brother!”

As health clubs strive to pick out the best equipment, hire the friendliest people and offer the most effective programs, it’s disheartening to think someone could actually believe the one place dedicated to fitness could “ruin your chance of getting fit”. This is a perfect example of how an article can do more harm than good.

Everyone has a tendency to point the finger and I even understand why people are intimidated by health clubs. Ironically, this particular writer actually blamed fitness equipment – complete with a list of “the 10 machines you must avoid”, many of which included machines available in most rehabilitation centers.

As if there were not enough things about joining a gym to fear, now you need to be afraid of gym equipment? It’s frightening to think of all the people who were on the verge of getting help and joining a gym who may never get the help they need because of this one ridiculous article.

Are gym goers really wasting their time? Can you really get abs in ten minutes? If it sounds ridiculous, it probably is. In my opinion, no one is really responsible for obesity but the individual who continues to eat too much. There is also no real trick to weight loss - living fit takes work.

Despite what an article may say – there are people, like my self, who dedicate our lives to helping people get results. Just be careful what you read because what you read may be fueled by increased magazine sales rather than a genuine desire to help people.

Are you trapped in an unhealthy cycle? by Bonnie Pfiester

No matter how long someone’s been working out or dieting, it’s still easy to fall off the wagon. I know because I just recently went through a slump myself. I had been extremely disciplined without falter and then suddenly I hit a wall. I had no motivation, no drive, and no desire to work out or eat well.

Out of the blue, I had this awful lazy cloud over me and it was like pulling teeth to get me to do anything. I would eat well during the day only to blow it at night. When I did workout, it wasn’t nearly as intense as my training needed to be and I was even skipping my morning jogs which had been part of my daily routine for a very long time. How does this happen?

As I analyzed the situation I realized I had just traded cycles. I had been in a fit cycle for a long time. The results kept me wanting more but I reached a point where I just got a little burned out. Here’s where I messed up. We all deserve some kind of break occasionally, but I neglected to put a limit on that break. This opened the door to a completely different cycle – the unhealthy one.

Webster’s definition of a cycle is “a course or series of events or operations that recur regularly and usually lead back to the starting point”. This is our problem and our solution in a nutshell. What you do, paves the way for how you feel. How you feel sets you up for what you’ll do next.

When you workout regularly you normally feel good. It’s much easier to feel like working out when you feel great. People who exercise are also a lot more likely to eat well. When you eat well you feel well, which makes it a lot easier to keep the momentum in your exercise routine.

Unfortunately, when you don’t workout regularly, you don’t have as much energy. As workouts begin to decline, laziness settles in making comfort food seem more attractive than ever. Poor workout patterns lead to poor eating habits. As soon as we feel like we have failed we often throw everything out the window thinking “why even try since we’ve blown it so bad?” This is also when we say we’ll get back on track tomorrow but we end up feeling the exact same way the next day too.

In order to break an unhealthy cycle, you have to begin a new one. Remember what Webster says, “a cycle is a course of events or operations that recur regularly usually leading you back to the starting point”? This means you must choose the right course of events. The course of events you chose determine the cycle you want to be in. The choice is yours.

The Guessing Diet Doesn’t Work, Bonnie Pfiester

Have you ever “Christmas Treed” a test expecting to pass with flying colors? Of course not! Even if you guess right on half the answers you still only make a 50%, which last I remember is still an F. So what makes us think we could succeed at losing weight by guessing our way through a diet?

I believe the main reason people fail when dieting is because they base all their decisions on what they guess are the right ones. Most people’s diet choices are based on limited information. In addition, they often are playing the same guessing game with their exercise routine.

Unfortunately, the ‘guessing diet’ is doomed for failure. It is essential dieters know exactly what they are eating which takes a little education. This begins with keeping a diet diary. This is not a lifetime duty, but just a “class” per say.

What do you need for this “class”? First you need the perfect journal. For some this may be a computer, for others a compact notebook. You will need to keep a detailed log of your intake in this book – good and bad. Document time, food, drinks and calories. If you cheat, you are only cheating yourself. You must be honest.

The next step is to estimate how many calories you are burning. A fitness professional makes these calculations based on your Basal Metabolic Rate (how many calories you burn at rest) and your activity level. This information will help you determine how many calories you should take in.

Lastly, you will need to buy a calorie guide or chose an online calorie counter to help you track calories. There is only one way to lose weight and it is to take in fewer calories than you burn. If you are dieting, this means you need to know of how many calories you are actually taking in to get the results you want.

As you track your intake you will uncover mistakes and hidden calories. At the same time you will also discover good choices and lower calories treats. You will now be able to make educated decisions and the reward will be great.

If you have never tried counting calories before, maybe it’s time you give it a try. What you will learn from this experience will last a lifetime.

You Can’t Always Trust Labels, Bonnie Pfiester

You can tell America has a weight problem by the number of fat-free, sugar-free, diet and light products available. The problem is we can’t always trust the labels.

Companies want you to feel good about buying their product. Unfortunately, many companies will do or say anything to get you to be their customer. This means making their product look like it’s the best choice.

For example, a company may tag their product with a low-fat label just because they reduced the fat by a couple of grams. The product may still be packed with fat but since it’s a little lower than the original one, they can exploit the low-fat label.

In addition, low-fat and fat-free items are often higher in calories. Many times sugar or other ingredients are added in order to make up for any lost flavor from the removed portion of fat.

Another common tactic is for products to change the serving size in order for the calories to fit our caloric guidelines. Soft drinks may say they are two servings when the company knows both servings will be consumed by one person at one time. The same goes for snacks and other prepackaged items.

A different sales pitch is to claim it is high in protein. Does the average person really know what it means to be high in protein anyway? I bet not. I’ve read a lot of labels on products claiming to be high in protein when in fact they were not at all.

So what should you be looking for? If you are trying to lose weight, you need to be looking at calories and portion size. Begin really studying labels and comparing the new “lighter” product with its predecessor.

Learn how calories add up by keeping a diet diary. This process can help you make better choices when shopping as you begin to budget more than just money, but calories too.

Simple steps to a tighter tummy, Bonnie Pfiester

Crunches and sit-ups are great, but what if I told you an exercise you could do to flatten your tummy from your driver's seat or office chair?

One of the best exercises for your lower tummy is simply keeping your abdomen tight through out the day.

Try it! Put one hand over your lower abdomen placing your thumb at your belly button. While exhaling, contract your stomach muscles until you feel your tummy move inward. Hold tightly for as long as you can. The more you do this exercise the easier it will be. The more often you do these exercises, the tighter your tummy will stay.

Why is a flat tummy such an issue? Many people are just plain lazy and forget to hold their stomach in. Other people choose loose clothing so they don't even have to try.

Over time, poor posture allows the lower digestive system to push out on those relaxed muscles causing them to stretch outward. Sit-ups, crunches and tummy-tightening exercises tighten loose muscles to help support organs and splint the spine. In effect, a person who has tighter stomach muscles will probably not only look better but have fewer chances of posture-related back problems and injuries too.

A lot of gym goers who fight the pooch with great exercises can still sabotage their abdominal workouts by not holding in their stomach during or after their workouts. They tighten the abdominal area with exercise but then allow their relaxed posture to stretch the muscles right back out.

Some people may find it difficult to tighten their abdominal muscles due to trauma from surgery or pregnancy. The good news is muscles can be retrained over time and with practice, referred to as neuromuscular reeducation.

Someone who falls into this category just has to continue practicing abdominal exercises until the muscles learn how to respond.

Of course keeping your tummy tight probably won’t give you a six-pack, but it sure is a great first step. The trick is to remember to work on it and to know that with a little work it will improve.

What you don’t know can hurt you, Bonnie Pfiester

Wouldn’t it be nice if every food item came with a label on it? If only we knew how many calories were each home-cooked meal, baked good and menu item, many of us would make much better decisions. The hardest part about dieting is trying to guess how many calories are in these types of foods. We tend to underestimate calories when we leave it up to our own guess work. We want to believe certain foods are OK to eat. Then after we talk our self in to believing we’ve made the right choice we expect to lose weight as if our guess was always accurate.

I did something the other day that enlightened me on this very subject. I picked up a low-calorie snack on a recent road trip. I noticed the snack was a little over 200 calories. I wasn’t too thrilled about this since I try to keep my snacks to 150 calories or less but I thought I should bring it in case I got hungry. I found myself picking up the snack while I was driving along, re-reading the package over and over - contemplating whether it was worth it or not. I ultimately decided it wasn’t worth it and would prefer to eat something better later.

I decided to stop at a coffee shop to stretch my legs and refuel my body with a fat-free sugar-free latte. I found myself staring at the pastry case looking for anything that could be the least bit healthy. The store had one item – a no-sugar added banana nut muffin. I thought that would be the best choice. Besides, it had real bananas and whole nuts in it which sure beat my processed 200 calorie snack. The muffin was larger than my wimpy snack so even if it had a few more calories I thought it would be worth it. The decision making process can be funny at times, but that was my thought process.

After I ate the snack I began to feel a little guilty, second guessing my choice. A few days later I looked up the calories for that muffin and found that my little ‘no sugar added treat’ had over 475 calories and 30 grams of fat!! That is more calories than an entire lean cuisine meal. I couldn’t believe it. I knew it was probably a little higher than my 200 calorie snack, but I had no idea it was going to be twice the calories. In addition I had my fat-free sugar-free latte which was 180 calories so in one quick trip to the coffee shop I had over 655 calories! This little boo-boo would probably take me about 6 miles to erase! Ugh!

What’s the moral of this story? Know what you are eating or don’t eat what you don’t know – because what you don’t know can hurt you, sabotaging all your hard work.

Dieting is all about checks and balances, Bonnie Pfiester

Have you ever looked at your checking account and been surprised to see the balance was lower than you expected it to be. I think we’ve all been there before. At first you think “there’s no way I spent that much money”. Then as you look further you begin to uncover all the small stuff that created the big problem.

It’s funny how the little stuff adds up quick and the same applies to our diet. It’s all the extras that can get us in trouble. Condiments, salad dressings, snacks, cream and sugar – they add a lot of extra calories to our diet. Unfortunately most people have no idea how many calories they are taking in.

Dieting is all about checks and balances. The only difference is, most of us don’t ‘balance’ our diet account to see where we stand. That habit would never fly when it comes to our money. Most of us can’t afford to just keep writing checks without reconciling our account. The truth is we really can’t afford to ignore how much we eat either. Eventually it will catch up with you.

We can fool our self into thinking we don’t have to count calories, but just because we don’t count them doesn’t mean that they aren’t there. The only difference is no one is there to cut you off once you’ve gone ‘over the limit’ like the bank does when you are in the red.

Managing calories is like writing a budget. It takes a little time in the beginning, but as you begin to journal your food you quickly learn what you can and cannot afford to eat. The good news is, unlike managing your bank account, you don’t have to do it forever. Part of the initial discipline is just a learning process.

You may be a good steward of you money, but are you a good steward over your body? Your body is the most valuable asset you have. Maybe it’s time to do some checks and balances with your health this year.

Are you hiding your physique?

People who spend hours in the gym to gain muscle mass are often scared to death of losing weight in fear of losing muscle. I, for one, understand since I have a real difficult time gaining mass. I train so hard for the smallest bump and yet I need to keep my body fat low enough so you actually see each little bump of muscle I build.

Body building, or body sculpting, is a combination of science and illusions. Science dictates our development and then the illusion comes in when we tweak our diet. Ironically, we can actually appear more muscular the leaner we are – even if we lose a little muscle in the process.

My husband, Steve, has been competing in amateur bodybuilding for about fifteen years. It always amazes me how people react to him the closer he gets to a show. The leaner he gets the more people comment on how big he’s getting. Sometimes he even gets accused of taking steroids. I have to laugh because all the while I know he feels like he is wasting away.

Ironically, Steve is normally anywhere from 10-20 pounds lighter when people are swearing he is bigger. This is the illusion part of the art. Although you often lose some muscle mass when dieting, you can actually look more muscular.

This works for women as well. While all women don’t necessarily want to look like a bodybuilder, dieting can help uncover a fit physique too. As the waist and joint spaces get smaller, the desirable hour glass figure becomes more pronounced.

Cleaning up your diet is probably the hardest part of looking fit. However, weight training without dieting is like buying an exotic car you leave parked in your driveway with a cover over it. Maybe it’s time to uncover your physique and work as hard on your diet as you do on in the gym.

10 ways to make better use of your TV time, Bonnie Pfiester

One of dieter’s most challenging tasks is fighting the temptation to snack while watching television. Even though we live hectic lives, we find our self bored and unsure how to handle sitting still. The solution for most people is to snack, but there are other ways to make better use of the time.

1.Give yourself a manicure or pedicure. Whether you file and buff your nails or apply a cuticle softener and hand cream, our hands and feet always could use some TLC.

2. Stretch. Everyone benefits from increased flexibility. Stretching is therapeutic and relaxing - and there is no better time to do it than while are sitting in front of the TV.

3. Conditioning your hair. Most conditioning treatments require the product to stay on the hair for several minutes. Apply a hair cap to lock in moisture and heat for the best penetration. Watch your favorite show while improving your locks!

4. Apply a facial mask. Facial masks also require time. Whether you are applying a moisturizing mask or a treatment mask, utilizing the time in front of the television is a perfect way to fit in a beauty treatment.

5. Whiten your teeth. Since Crest Whitening Strips came out, more people can enjoy a brighter smile with very little investment. All it takes is applying the strips at a time when you can aren’t talking, drinking or eating.

6. Enjoy a glass of sparkling water with lime. There is something to say about drinking out of a special glass. Fill your favorite drinking glass with a sparkling glass of water with freshly squeezed lime to entertain your taste buds and your time without the extra calories.

7. Paint your nails. Painting your nails takes more time than just applying the polish. It requires time to be still and allow your nails to dry. Even if you have your nails professionally done, a fresh coat of clear polish can brighten the color and help prevent chipping.

8. Apply a moisturizer. Personally, I forget to moisture my skin unless I leave a moisturizer out in plain site. Leaving a nice bottle of lotion in the TV room can be handy as well as a helpful reminder to take care of your skin.

9. Polish your shoes or jewelry. Even as much as we may love our shoes and jewelry, they often get neglected. Both can get dusty, dull, dirty or scuffed – and could probably use the attention.

10. Do crunches during commercials. The great thing about abdominal work is you can do it at home. It doesn’t require any fancy equipment, just a soft floor and a little bit of time.

Kick the Never-Ending Diet Plan, by Bonnie Pfiester

“I tried every diet in the book. I tried some that weren’t in the book. I tried eating the book. It tasted better than most of the diets.” Dolly Parton

When I think of Dolly’s quote I think of how my mother also tried every diet in the book before she finally lost her weight. I know she must have felt like she spent her entire life dieting. The truth is she just made a few common mistakes prolonging her results. Here are some tips to help break the ‘Never-ending Diet Plan’ cycle:

Avoid diet hopping. Some people never stick to a diet long enough to get results before they hop on the next diet that comes their way. If you chose a diet plan, stick to it.
Never attempt an unrealistic diet. I can’t help but think of the Cabbage Soup Diet which I was on for all of four very long days. A successful diet is one you can stick with for the long haul.
Don’t rely on the quick fix. We all know better but our patience often gets the best of us. Don’t give in to weight loss gimmicks. A quick fix is just a temporary fix and only postpones the inevitable.
Be realistic. If you are on a mild diet and exercise plan, expect mild results. The more intense the program, the faster the results. Be realistic when setting and working toward your goal.
Be honest with yourself. People seem quick to recall all the healthy low-calorie foods they eat but get amnesia when it comes to unhealthy choices. The scale will tell on you so in all actuality you aren’t fooling anyone but your self.
What you don’t know can hurt you. I find most people who have failed on their diet have been guessing their way through it all. Other people just don’t want to know the truth. I can’t tell you how many times my husband has taken a bite of something and as soon as I begin to read off the calories he plugs his ears saying “lalalalalalalala, I don’t want to know, lalalalalala”! The fact is the calories are there whether we know it or not.
If you aren’t dieting, you should be maintaining. Even if you lose the weight, you still have to be accountable for what you eat in order to maintain your new size. Many people who hit their goal end up back where they started because they went right back to eating poorly.
The “Weekday Diet” doesn’t always work. Many people diet all week only to erase their hard work each weekend. Although this may work while in maintenance, this diet faux pas is what makes people feel like they are dieting all the time and never reaping the reward.
Never underestimate the power of the calorie. Weight loss boils down to calories in vs. calories out. You can’t expect results if you are not sure how many calories you are eating.
Commit to dieting the right way. A lack of commitment just prolongs the amount of time it will take to get results. You can live on a yo-yo diet for the rest of your life and get mediocre results, or you can commit to working hard for a while and live the rest of your life enjoying your results.

IT'S A NEW YEAR FOR A NEW YOU!

Make your time count and get results, Bonnie Pfiester

Diet and exercise is not hard but it takes time. Unfortunately time is not something most people have a lot of. Ironically, people end up wasting a lot of time because they don’t manage their time wisely. They spend too much time doing one thing, not enough time doing important things or wasting time doing anything and everything but the right thing. When people feel as though their effort does not match their results, they give up.

I want to encourage you! Here are 3 simple steps to help you make the most of your time.

1. Take more time to eat less. You look like what you eat more than you look like what you do. The catch is eating right takes time. The whole process starts with grocery shopping. If you don’t shop well, you can’t except to eat well. Then you have to prepare the food and do whatever it takes to make sure you have healthy food with you at all times. Packing lunches and snacks are a vital part of avoiding temptation. Paying closer attention to calories and portion sizes will also require some time but the payoff is tremendous.

3. Take less time to exercise more. Many people invest a lot of time in what they would call exercise, but is often just increased activity. Although activity is good for your health, it’s not as effective for weight loss. Many people are just going through the motions and wasting a lot of time doing minimal effort. Really burn some calories by turning a long morning stroll into a purposeful power walk. If you do weights, train at a higher intensity with less rest in between. You don’t have to spend three hours at the gym everyday. Commit to one powerful hour three to five days a week and make every minute count! The more quality time you invest, the greater the reward.

3. Take the time to make sure you are not wasting time. This is a biggie. People spend a lot of time and energy on things that don’t work. Fad diets, weight loss gimmicks, books and fitness magazines often lead you to believe weight loss can be easy. It’s our human nature to try the easy way first. In the end, we just waste a lot of time trying to avoid the inevitable. Other people struggle because they completely go it alone with no guidance at all. A person who is basically guessing their way through their fitness program is doomed for failure. Don’t waste your time floundering around aimlessly. Invest a little time initially to be properly guided. Hire a professional if you need to. Diet and fitness does work. If you take time to understand why and how it works, you’ll be a lot more motivated to apply it to your own life.

Don’t fall for the monkey trap this year, Bonnie Pfiester

Moving on in many ways means saying goodbye. The problem is, goodbyes are often hard, even when the place we are headed may be a good place to be. I don’t know why it is so hard to let go of the past, but it is. We prefer the “known” over the unknown I guess. Ironically, we often prefer the known even if the known is not a good place to be.

It may sound crazy, but I believe many of us don’t get to experience a lot of great things in life because we have such a strong grip on the past. This issue can also affect us when attempting to make New Year’s resolutions – especially when it comes to weight loss.

It reminds me the story of the monkey trap. The trap is basically a hollowed out coconut filled with rice. The coconut, which is chained to a stake, has a small hole in it just big enough for the monkey’s hand to go in but too small for his closed fist of rice to come out. Crazy as it seems, the monkey cannot see that freedom without rice is more valuable than being captured with it and is trapped.

Like the monkey, we are often scared of losing something, like a favorite food or a certain lifestyle. While pride may stand in the way for some, others hold on to excuses. Unfortunately, many people simply accept things the way they are as if there were no other choice. In essence, we are no different than the monkey – trapped by our own decisions.

Sometimes we need to take a closer look at what is standing in the way of our success. What do we have such a tight grip on? What has kept us from making our New Year’s Resolutions stick last year or what prevented us from even making them to begin with? Whatever your answer is, this year is the year to let go so you can move on.

A ‘new’ look at New Year’s Resolutions, Bonnie Pfiester

It’s that time of year again when people think about making New Year’s Resolutions. Many of us may even have the same annoying resolutions we neglect to keep each year. It’s not that we don’t want to keep them, but I think we forget that resolutions are not just words, desires or a phase. A resolution is supposed to be a pledge, an oath, a promise - and it requires change.

Think of it like a marriage. Marriage is the ultimate commitment where we make very important promises, which also requires change. “In sickness and in health, for richer or poorer, ‘til death do us part.” There is a reason for these promises. God knows we will not always want or feel like loving the other. We pledge our commitment to love the other no matter what. These vowels are the beginning of a whole new way of life which requires a daily decision to stick with it.

Of course, weight loss and health will always be at the top of the list of resolutions made. It’s not going to be enough to want to be skinny. It’s not going to even be enough to write it down or join a gym. You must commit to making a lifestyle change and stick with it.

Once a person is married, it is not healthy to continue doing some of the things they once did when they were single. In the same way, there are things that must change when deciding to live a healthy lifestyle. You can’t just do whatever you want without repercussions. The whole “have your cake and eat it too” rarely works in marriages or diets. In order to be healthy, you have to live healthy - day in and day out, whether you feel like it or not.

For this to work, you and your new lifestyle must be a priority. I don’t know many things that trump your health. Family is important and so are your friends, but you can’t be a good spouse, parent, boss, employee or friend if you don’t have your health. Unfortunately, unlike a marriage, you can’t divorce yourself either. You are stuck with you for the rest of your life so you are fooling yourself if you think it’s not a priority. Truth is, this time you can’t afford for it not to be.

Ready to start the New Year off right? CLICK HERE for simple guidelines to get you started!

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SCALE OBSESSION, weighing too often is unhealthy, by Bonnie Pfiester

Some people just can’t stay away from the scale. Others are convinced there is a magnetic force that draws them to the wicked device. No matter how hard they try to avoid it, all the sudden they are standing on the evil machine staring down at the display waiting for the verdict. For some it is an addiction and for others just a curiosity. The problem lies when the results begin to dictate our mood, our diet, and our self-esteem.

Sometimes I think the person who invented the scale should be shot. It’s amazing how those little numbers representing your weight can absolutely ruin your day. Even on the good days, the days you feel skinny and great – you can get on the stupid machine and get crushed like a school girl getting her heart broken by her first love. The ironic part about it all is we jump right back on the very next day.

What is our obsession with the scale? For some it’s a measurement of success. A much needed pat on the back when we have been busting our tail in the gym. In a sick way it gives others the confirmation they want to hear saying “see, you ARE fat!” The scale gives some compliments and others judgment, but in the end it is just a scale that measures your body weight – that’s all.

Scales don’t tell you how much fat you are losing. A normal scale doesn’t reflect your muscle or water weight either. Our weight can fluctuate daily. Let’s be honest. Just like you can eat and drink a pound or two, you can expel a pound or two also. Certain times of the month women weigh heavier due to bloating and water retention. The bottom line is there must be guidelines when it comes to weighing yourself. Otherwise, you’ll drive yourself nuts with all the normal daily fluctuations!

First, you should pick a regular weigh-in day and stick to it. If you can’t fight the temptation to jump on the scale between weigh-ins I suggest you either put your scale up or give it away. It may be healthier to use the scale at your gym or grocery store.

Next, you should weigh yourself on the same device each time. Your weight can fluctuate depending on the scale so you should always use the same scale to get the most accurate reading. Lastly, the longer you go between weigh-ins the greater the chance for a big number. For instance, my mom didn’t weigh herself for weeks after starting her weight loss program. She wanted the first number she saw to reflect a big weight loss. Her clothes were letting her know she was on the right track and the scale just confirmed her success.

Remember, a healthy weight loss is only one to two pounds a week. Be realistic, stick to your plan and be prepared to make appropriate lifestyle changes in order to get the results you want.

Exercise Give Dieters a Different Mindset, by Bonnie Pfiester

We have all heard that dieting and exercise together can bring the best results, but there is more to it than just burning extra calories. Diet and exercise together has a psychological impact on weight watchers that is often not discussed. Exercise has a mental effect on the entire dieting process and its value is underestimated.

When someone combines exercise with a diet regimen, it requires extra effort to be put forth toward their weight loss endeavor. This, to me, is the most valuable part of exercise to dieters. Once someone has spent valuable time to burn calories in the gym, then each calorie has a real tangible value. The more time someone invests in an exercise routine, the more protective they become in their investment. Since their investment is based on calories in and calories out, a dieter tends to be more cautious of eating calories that could sabotage their results which were based on real physical work.

Suddenly, someone’s favorite cheat meal is overshadowed by how many calories would have to be burned to erase their mistake. This thought process helps hold dieters accountable for their actions. It is no different than the same feeling when deciding to make a big purchase. We all know buyer’s remorse isn’t a fun experience so we try to make the best choices in life which requires a lot of discipline.

Of course buying a car on a whim isn’t a big deal for some people, but it’s all relative. It depends if it is a Honda or a Bentley? The decision should not be based on what you want, but what you can afford. Too many times we eat what we want, not what we can afford to eat. Exercise helps to keep what we can really afford into perspective.

Lastly, people want fast results. Exercise helps people to physically feel the results of a healthier lifestyle. My husband’s favorite saying is “being fit feels better than food tastes”. I have found this to be a very true statement. As people begin to feel the added energy, the tighter body and the loser clothes, food becomes less and less tempting.

There is one catch. There must be 100 percent effort and commitment put into the exercise program in order for it to really work. A half effort isn’t enough at stake and is commonly followed by a promise to start next week, which may never happen.

If you have tried dieting before but you either know you didn’t put 100 percent effort into your exercise and diet program, or you any doubt at all you may have not done it correctly, I highly suggest you give it another try.

A simple fix for knee pain, by Bonnie Pfiester

There’s nothing like a little knee pain to make you feel old and out of shape. Ironically, it is normally when you are trying to get in shape that you discover these little annoyances.

A couple of years ago I started jogging again. At least, that was the goal. I quickly discovered my body wasn’t ready for a jogging routine and much preferred a brisk walk. I had never felt that out of shape before.

Although I was lifting weights and occasionally doing the stepper or elliptical, my body wasn’t used to jogging and it let me know it quick! My hip ached, my knees throbbed, and my muscles were incredibly sore.

Even though most of my body adapted to the new routine eventually, my knees took a little longer to improve. Believe it or not, it was a simple fix – all I needed to do was stretch.

I am sure this may sound odd to some people. I mean, what in the world could stretching a muscle do for a joint? Well, plenty! You see, my leg muscles were really tight, especially my quadriceps (thigh muscles). Since these tight muscles attach to the patella (the knee cap) tight muscles were most likely the cause of my discomfort.

If you gently stretch the leg muscles, you relieve the tension on the knee cap allowing for proper tracking. The only drawback is you have to be patient and consistent with your stretching routine. You can’t expect your muscles to loosen up after just a few stretches. With increased activity comes increase tightness so it’s something you have to do often.

I had to stretch several times a day. I even would stop and stretch in the middle of my jog to help get me through my routine. Eventually, my knee pain completely went away. My two miles of limping turned into a four and half mile pain-free jog thanks to a few simple stretches.

While there are many reasons for knee pain, tight leg muscles are often the culprit especially if you just started noticing it after increasing activity. Unfortunately, many people quit an exercise program due to aches and pains discovered after beginning their new routine. Just keep in mind the solution maybe easier than you think.

Muscle conditioning help prevents injury, by Bonnie Pfiester

What do your legs and back have in common? Everything! You’ve heard the saying “lift with your legs”. Well, the purpose for lifting with your legs is to prevent back injury. The problem is many people don’t have enough leg strength and flexibility to take certain safety precautions. This gets more evident the older we get.

Squatting down to pick something up means you have to be flexible enough to get down there and strong enough to get back up. My grandmother once said “when you get to my age and you have to stoop over to get something, you look around for other things to do while you’re down there.” It was a lot of effort for her and even more difficult in her latter years due to severe osteoporosis and muscle deterioration.

Conditioning your body can improve mobility and reduce the chance of many common injuries. Weak or tight muscles can cause us to do the craziest things. We change the way we sit, walk, bend, and perform even the simplest tasks. Most of the time, we don’t even realize we are doing it. We slowly make small adjustments in order to work around our weaknesses, accepting our new life as if we don’t have another choice.

The good news is you DO have a choice. It’s not too late to improve the quality of your life, you just have to become more purposeful when it comes to strengthening and conditioning your body. Unfortunately people tend to buy into the negative thoughts of hopelessness. Couple doubt with a lack of guidance and you have someone who gives up before they even start.

Giving up is not an option. Your physical condition will not improve on its own. On the contrary, your physical condition worsens when ignored. It is up to you to make a decision to take matters in your own hands. No one can do this for you – it is solely up to you. Having a long life isn’t enough - it’s the quality of life that really matters.

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