Ladies and gentlemen, with the world in such a volatile state, we must start respecting the one thing that will allow us to make it to retirement and to keep our families safe and secure. We all are worried about what to invest in — but it is so simple! Our bodies, the thing that allows us to make the money to invest, gets treated like a doormat by ourselves, when it should be our primary concern.
We must respect our own bodies, stop making excuses and figure out what to do to be healthy, happy and fit! Excuses are nothing more than admissions of failure, and I refuse to believe that we, as Hoosiers, are going to sit around and accept being in the top 10 unhealthiest cities year after year.
We all know that health care is a big part of our city and state, yet we continually fail to change. CHANGE, that’s the big buzzword right now. Well, change starts at home, people. The time has come; let’s make a stand together, look ourselves in the mirror and say, “Today is the day I am going to be healthy and fit for my family and me; I will be the best I can be; and I will eat right, exercise, and seek out help from experts like Roderick, Adam, Jamie, Nelson and Mr. Motion to get the positive results.” I believe we can do this. Our society will be so much better for it. So let’s all get our Bodies-N-Motion!
Look for the Holiday Special AD in the December issue of Indianapolis Woman!
Anyone have any suggestions or comments let us know? Leave comments and/or questions here or on our FaceBook page.
by Mike White (Owner, Trainer @ Body-N-Motion)
Thursday, November 12, 2009
Thursday, October 29, 2009
Tid Bits
Simple bits of advice to live a healthier, more stress-free lifestyle
Each week, I build on my previous blogs. They are all inter-related and in a way are like a game of Connect-the-Dots: Once you connect all the little pieces of information I have provided, you can then see the bigger picture. What that picture represents is your health and the various aspects necessary to maintain it.
With that said, I want to continue talking about stress and things you can do to improve your mental well being. A friend recently sent this to me, and the simplicity of it really hit home. So read it and then try to have a better day.
1) Take a 10-30 minute walk every day. And while you walk, smile. It is the ultimate antidepressant.
2) Sit in silence for at least 10 minutes each day. Buy a lock if you have to.
3) Buy a Tivo or use DVR to tape your late night shows and get more sleep.
4) When you wake up in the morning complete the following statement, “My purpose is to _______ today”.
5) Live with the 3 E’s: Energy, Enthusiasm and Empathy
6) Watch more movies, play more games and read more books than you did last year.
7) Always make time to exercise.
8) Spend more time with people over the age of 70 and under the age of 6.
9) Dream more while you are awake.
10) Eat more foods that grow on trees and plants, and eat fewer processed foods.
11) Drink green tea and plenty of water. Eat blueberries, wild Alaskan salmon, broccoli, almonds and walnuts.
12) Try to make at least three people smile each day.
13) Clear your clutter from your house, your car, your desk and let new and flowing energy into your life.
14) Don’t waste your precious energy on gossip, issues of the past, negative thoughts and things you simply cannot control. Instead, invest your energy in something positive.
15) Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class, the only difference being, these lessons you will remember a lifetime.
16) Eat breakfast like a king, lunch like a prince, and dinner like a college kid with a maxed out credit card.
17) Smile and laugh more.
18) Life may not be fair, but that does not mean it isn’t good.
19) Life is too short to waste hating anyone or anything.
20) Don’t take yourself so seriously. No one else does.
21) You don’t have to win every argument. Sometimes, just agree to disagree.
22) Make peace with your past so it won’t screw up your present.
23) Do not compare your life to others’. You have no idea what their journey has been like or will be.
24) Burn those scented candles, use the 600-thread-count sheets, the good china — every day should be a special occasion.
25) No one is in charge of your happiness except you.
26) Frame every so-called disaster as “In five years, will this matter?”
27) Forgive everyone for everything.
28) What other people think of you is none of your business.
29) Time heals almost everything.
30) However good or bad a situation is, remember it is temporary.
31) Your job won’t take care of you when you are sick. Your friends will, so stay in touch.
32) Get rid of everything that is not useful, beautiful or joyful.
33) Envy is a waste of time. You already have all you need.
34) The best in life is yet to come.
35) No matter how you feel, get up, get dressed and show up.
36) Call your family often.
37) Always try to do the right thing.
38) Each night before you go to bed, complete the following statements: “I am thankful for ______” Or “Today I accomplished ______”.
39) Remember to rise above the stress.
40) And finally, just enjoy the ride. Experience each and every day to the fullest, life is a gift; unwrap it and cherish it.
Anyone have any suggestions or comments let us know? Leave comments and/or questions here or on our FaceBook page.
by Mike White (Owner, Trainer @ Body-N-Motion)
With that said, I want to continue talking about stress and things you can do to improve your mental well being. A friend recently sent this to me, and the simplicity of it really hit home. So read it and then try to have a better day.
1) Take a 10-30 minute walk every day. And while you walk, smile. It is the ultimate antidepressant.
2) Sit in silence for at least 10 minutes each day. Buy a lock if you have to.
3) Buy a Tivo or use DVR to tape your late night shows and get more sleep.
4) When you wake up in the morning complete the following statement, “My purpose is to _______ today”.
5) Live with the 3 E’s: Energy, Enthusiasm and Empathy
6) Watch more movies, play more games and read more books than you did last year.
7) Always make time to exercise.
8) Spend more time with people over the age of 70 and under the age of 6.
9) Dream more while you are awake.
10) Eat more foods that grow on trees and plants, and eat fewer processed foods.
11) Drink green tea and plenty of water. Eat blueberries, wild Alaskan salmon, broccoli, almonds and walnuts.
12) Try to make at least three people smile each day.
13) Clear your clutter from your house, your car, your desk and let new and flowing energy into your life.
14) Don’t waste your precious energy on gossip, issues of the past, negative thoughts and things you simply cannot control. Instead, invest your energy in something positive.
15) Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class, the only difference being, these lessons you will remember a lifetime.
16) Eat breakfast like a king, lunch like a prince, and dinner like a college kid with a maxed out credit card.
17) Smile and laugh more.
18) Life may not be fair, but that does not mean it isn’t good.
19) Life is too short to waste hating anyone or anything.
20) Don’t take yourself so seriously. No one else does.
21) You don’t have to win every argument. Sometimes, just agree to disagree.
22) Make peace with your past so it won’t screw up your present.
23) Do not compare your life to others’. You have no idea what their journey has been like or will be.
24) Burn those scented candles, use the 600-thread-count sheets, the good china — every day should be a special occasion.
25) No one is in charge of your happiness except you.
26) Frame every so-called disaster as “In five years, will this matter?”
27) Forgive everyone for everything.
28) What other people think of you is none of your business.
29) Time heals almost everything.
30) However good or bad a situation is, remember it is temporary.
31) Your job won’t take care of you when you are sick. Your friends will, so stay in touch.
32) Get rid of everything that is not useful, beautiful or joyful.
33) Envy is a waste of time. You already have all you need.
34) The best in life is yet to come.
35) No matter how you feel, get up, get dressed and show up.
36) Call your family often.
37) Always try to do the right thing.
38) Each night before you go to bed, complete the following statements: “I am thankful for ______” Or “Today I accomplished ______”.
39) Remember to rise above the stress.
40) And finally, just enjoy the ride. Experience each and every day to the fullest, life is a gift; unwrap it and cherish it.
Anyone have any suggestions or comments let us know? Leave comments and/or questions here or on our FaceBook page.
by Mike White (Owner, Trainer @ Body-N-Motion)
Friday, October 16, 2009
Time to De-stress
Last week, we discussed the biological and chemical facts regarding stress. I believe the word was “cortisol.”
We’ve established that stress often is out of our control; it comes from external factors rather than from something we personally have brought upon ourselves. There are two things to think about when talking about stress: first, how to prevent excessive amounts and second, when it does hit, how to cope in a healthy manner.
I think it is best to take preventative measures towards stress, rather than waiting till you have the stress-related breakdown. So let’s talk about different daily habits that you can utilize to help prevent taxing situations from getting out of hand.
Start off by simply being realistic. If you feel like you have too much on your plate, learn to say no! When you take on too much responsibility at one time, it is bound to lead to a meltdown.
Second, stop living in the future, and start existing in the now. Do not allow yourself to be caught up in the hypothetical world of tomorrow. Exist for today; you cannot control tomorrow, no matter how much you think you can. Take life one day at a time.
Another thing you can do to help prevent stress is maintain a healthy lifestyle. This includes getting enough sleep; exercising on a regular basis; maintaining a healthy diet; and being wary of substance abuse.
As a personal trainer, I deem it necessary to pause here and go into further detail in regards to why exercise is especially important in preventing and coping with stress. As I discussed last week, when your body is stressed, it responds by preparing us for fight or flight. But this is, more or less, unnecessary in most situations. By exercising on a regular basis, you can help decrease the production of stress hormones; which, in turn, aids in preventing the long-term effects of stress. Besides, it is a natural antidepressant and a darned good sleeping aid.
As I said, those are all great ways to help prevent stress, but inevitably, we all reach our breaking point. So what then? Well, there are plenty of things that you can do to regain your composure. Obviously each of us is different, so it is important to find out what is best for you personally.
One thing that often helps people feel better is to simply talk about the stress, whether it’s to a friend, family, or maybe even the person who is causing all that stress. You may realize after a good rant session that perhaps you were making the situation out to be worse than it really was, or perhaps it will help to put the situation into a clearer perspective.
Another idea is to try deep breathing techniques. Although it’s most effective if you can isolate yourself in a quiet area, if that is not a possibility then wherever you are at is fine. Simply sit back, close your eyes, and focus on taking deep, full breaths. There are intricate breathing methods you can find easily all over the Web. If you feel this is right for you then I highly recommend that you check into it.
Another option is to simply exercise. Yes, I mentioned this one already, but seriously guys it is a great stress reliever. Whether it is Pilates, yoga, walking, kick boxing, running or lifting — whatever it may be, chances are, it will help to calm you down.
You must make time for yourself 15-20 minutes of personal time. Now in those twenty minutes you may choose to read, take a hot bath, meditate, or any of the other suggestions I have made.
Anyone have any suggestions or comments let us know? Leave comments and/or questions here or on our FaceBook page.
by Mike White (Owner, Trainer @ Body-N-Motion)
We’ve established that stress often is out of our control; it comes from external factors rather than from something we personally have brought upon ourselves. There are two things to think about when talking about stress: first, how to prevent excessive amounts and second, when it does hit, how to cope in a healthy manner.
I think it is best to take preventative measures towards stress, rather than waiting till you have the stress-related breakdown. So let’s talk about different daily habits that you can utilize to help prevent taxing situations from getting out of hand.
Start off by simply being realistic. If you feel like you have too much on your plate, learn to say no! When you take on too much responsibility at one time, it is bound to lead to a meltdown.
Second, stop living in the future, and start existing in the now. Do not allow yourself to be caught up in the hypothetical world of tomorrow. Exist for today; you cannot control tomorrow, no matter how much you think you can. Take life one day at a time.
Another thing you can do to help prevent stress is maintain a healthy lifestyle. This includes getting enough sleep; exercising on a regular basis; maintaining a healthy diet; and being wary of substance abuse.
As a personal trainer, I deem it necessary to pause here and go into further detail in regards to why exercise is especially important in preventing and coping with stress. As I discussed last week, when your body is stressed, it responds by preparing us for fight or flight. But this is, more or less, unnecessary in most situations. By exercising on a regular basis, you can help decrease the production of stress hormones; which, in turn, aids in preventing the long-term effects of stress. Besides, it is a natural antidepressant and a darned good sleeping aid.
As I said, those are all great ways to help prevent stress, but inevitably, we all reach our breaking point. So what then? Well, there are plenty of things that you can do to regain your composure. Obviously each of us is different, so it is important to find out what is best for you personally.
One thing that often helps people feel better is to simply talk about the stress, whether it’s to a friend, family, or maybe even the person who is causing all that stress. You may realize after a good rant session that perhaps you were making the situation out to be worse than it really was, or perhaps it will help to put the situation into a clearer perspective.
Another idea is to try deep breathing techniques. Although it’s most effective if you can isolate yourself in a quiet area, if that is not a possibility then wherever you are at is fine. Simply sit back, close your eyes, and focus on taking deep, full breaths. There are intricate breathing methods you can find easily all over the Web. If you feel this is right for you then I highly recommend that you check into it.
Another option is to simply exercise. Yes, I mentioned this one already, but seriously guys it is a great stress reliever. Whether it is Pilates, yoga, walking, kick boxing, running or lifting — whatever it may be, chances are, it will help to calm you down.
You must make time for yourself 15-20 minutes of personal time. Now in those twenty minutes you may choose to read, take a hot bath, meditate, or any of the other suggestions I have made.
Anyone have any suggestions or comments let us know? Leave comments and/or questions here or on our FaceBook page.
by Mike White (Owner, Trainer @ Body-N-Motion)
Thursday, October 8, 2009
Stop Stressing!
For the next couple of blogs I want to talk to you all about stress. It comes in a variety of shapes, colors, and sizes. We each have to deal with it though; it’s part of the human experience so to speak. Some stress in your life can be a positive thing; it can serve as that extra motivation to stay focused or that nudge you need to get all your daily tasks accomplished. For the most part, we each know what are stress-triggers are, but what you may not know is the chemical cause of stress and some of the health risks associated with it.
The word of the day is cortisol. Maybe some of you have heard of it. It is a hormone secreted by the adrenal gland and is involved proper glucose metabolism, regulation of blood pressure, insulin regulation, immune system functions, and the body’s inflammatory response. It is always present in the body, but in the mornings there is a higher level than in the evening. It is often referred to as the stress hormone because your body produces it excessively when it is feeling overwhelmed, whether mental, physical, or emotional.
How it works, on a very basic level, is simply when your body feels threatened, it secretes adrenaline, norepinephrine, and cortisol which then increases the flow of glucose, fat, and protein in the bloodstream to boost energy and physical readiness to handle the stressful situation at hand. When your body is in this state your heart rate and blood flow increase. This enables you to potentially run faster and fight with more intensity. All other bodily processes (at least the ones that are not needed for immediate survival) are slowed down; this includes the digestive, immune, and reproductive systems.
This was necessary and helpful for the Neanderthals who relied on this quick adrenaline rush when running away from a saber tooth tiger. But in today’s day in age, typically, the stress we suffer is psychological and does not usually require us to fight or take flight. Unfortunately, our bodies do not make this distinction. To it, stress is stress no matter what sort. So regardless of the situation- whether your kids are screaming, you are trying to make deadline, finances are tight, you have too much homework, you and your boyfriend/girlfriend just broke up, a family member is very ill- your body is shifting into this overdrive mode automatically… just like that caveman running from the saber tooth. Looks like we still have some evolving to do.
Since we are constantly bombarded with stress, our bodies are constantly trying to cope. This presents us with a huge problem. The longer your body is in stress mode, the more difficult it is to go back down to normal mode. Instead, your stress hormone levels, heart rate, and blood pressure all remain elevated. The effects of this can be detrimental.
People who have high levels of cortisol in their blood stream are at risk for developing a variety of problems. These include blood sugar imbalances, lower bone density, impaired mental performance, loss of muscle tissue, lowered immunity, high blood pressure, and an increase in abdominal fat (which is associated with a whole different set of problems including heart attacks, strokes, etc).
With all of these health issues stemming from stress, it is easy to see why we need to take a couple of seconds just to breath, not just for mental clarity, but because it is physically good for you as well. Life is hard no one said it would be easy! Life’s hurdles are there to make us stronger. We all must remain strong in our faith and know that a healthy body will get us through these tough times. Next week, I want to go through a variety of ways you can de-stress.
Anyone have any suggestions or comments on how they personally de-stress let us know? Leave comments and/or questions here or on our FaceBook page.
by Mike White (Owner, Trainer @ Body-N-Motion)
The word of the day is cortisol. Maybe some of you have heard of it. It is a hormone secreted by the adrenal gland and is involved proper glucose metabolism, regulation of blood pressure, insulin regulation, immune system functions, and the body’s inflammatory response. It is always present in the body, but in the mornings there is a higher level than in the evening. It is often referred to as the stress hormone because your body produces it excessively when it is feeling overwhelmed, whether mental, physical, or emotional.
How it works, on a very basic level, is simply when your body feels threatened, it secretes adrenaline, norepinephrine, and cortisol which then increases the flow of glucose, fat, and protein in the bloodstream to boost energy and physical readiness to handle the stressful situation at hand. When your body is in this state your heart rate and blood flow increase. This enables you to potentially run faster and fight with more intensity. All other bodily processes (at least the ones that are not needed for immediate survival) are slowed down; this includes the digestive, immune, and reproductive systems.
This was necessary and helpful for the Neanderthals who relied on this quick adrenaline rush when running away from a saber tooth tiger. But in today’s day in age, typically, the stress we suffer is psychological and does not usually require us to fight or take flight. Unfortunately, our bodies do not make this distinction. To it, stress is stress no matter what sort. So regardless of the situation- whether your kids are screaming, you are trying to make deadline, finances are tight, you have too much homework, you and your boyfriend/girlfriend just broke up, a family member is very ill- your body is shifting into this overdrive mode automatically… just like that caveman running from the saber tooth. Looks like we still have some evolving to do.
Since we are constantly bombarded with stress, our bodies are constantly trying to cope. This presents us with a huge problem. The longer your body is in stress mode, the more difficult it is to go back down to normal mode. Instead, your stress hormone levels, heart rate, and blood pressure all remain elevated. The effects of this can be detrimental.
People who have high levels of cortisol in their blood stream are at risk for developing a variety of problems. These include blood sugar imbalances, lower bone density, impaired mental performance, loss of muscle tissue, lowered immunity, high blood pressure, and an increase in abdominal fat (which is associated with a whole different set of problems including heart attacks, strokes, etc).
With all of these health issues stemming from stress, it is easy to see why we need to take a couple of seconds just to breath, not just for mental clarity, but because it is physically good for you as well. Life is hard no one said it would be easy! Life’s hurdles are there to make us stronger. We all must remain strong in our faith and know that a healthy body will get us through these tough times. Next week, I want to go through a variety of ways you can de-stress.
Anyone have any suggestions or comments on how they personally de-stress let us know? Leave comments and/or questions here or on our FaceBook page.
by Mike White (Owner, Trainer @ Body-N-Motion)
Tuesday, September 22, 2009
A watched Pot never boils
You know the old saying “A watched pot never boils”… well today I want to make a comparison of that analogy to your weight loss. All too often people determine their fitness success off of what the scale reads. They check their weight compulsively: when they first wake up, after lunch, after a workout, before bed… it consumes people’s thoughts and they become obsessed. Bottom line- this is not a beneficial practice, and if someone says the contrary be sure to help them set the record straight, for their own sake and well being. Being a scale-stalker is only going to inhibit your weight loss by adding extra stress to your plate. With stress comes cortisol, and with cortisol comes weight gain. Here I could give you all a long, drawn out lecture in regards to the bio-chemical reasons that this is so, but I will spare you; for all of my scholarly readers who feel the need to investigate further I highly encourage you to do so.
So back to my analogy, you may be asking yourself how this necessarily relates to your weight loss… Look at it this way: “A watched pot never boils” is the fitness equivalent of “A watched weight never lessens”. You know when you are really hungry and you decide to make up a big thing of spaghetti (whole wheat of course), and you go to put the water on. You stand waiting next to the stove for the water to begin boiling. One minute goes by, still not boiling; two minutes go by, still not boiling; three minutes, four minutes, five minutes… By that point, you have been focusing so hard on the water that it seems like an eternity has passed without any results. What you are neglecting to notice is that things are changing; the water is slowly warming up. Soon, there’s a bubble, then two bubbles, and if you keep the heat turned up high with consistency, that water is going to come to a boil. This is similar to what happens to your body when you begin some sort of fitness/weight loss routine.
Results are not going to be instant; rather it takes time and consistency. You have to keep the heat turned up high, stick with your workouts, stick with your diet, and before you know it, you will have the results that you are looking for. It is going to seem like an eternity if you are constantly obsessing about the final product. Instead, just turn a blind eye for a little while. Keep up with whatever routine you are on, just do not focus on the results, I assure you, they are on their way if you maintain the heat.
Besides the fact that scales can become addicting, they are also not the most accurate way to assess your health because muscle tissue weighs more than fat. So although you have been working out consistently for three weeks now and have updated your diet, you are not seeing “results” aka the numbers on the scale aren’t on a spiraling downward trend yet. This is probably because although your body is getting rid of fat, it’s gaining muscle. So a better solution might be to rely on a different method to determine fitness success. Try measuring inches instead: your waist, arms, thighs, bust, calves, and hips would be more than adequate. But it could be even easier than that. Go shopping, whether it’s to the mall or just through your closet, and pick out an outfit that is one size too small. Let that serve as a stimulus for motivation. Don’t obsess over pounds, rather just focus on fitting into that one outfit.
In a month or two when you are finally able to fasten that top button, know that you have accomplished something, whether or not you weigh less than before.
Other success determiners could simply be an increase in energy- at the end of the day instead of crashing onto the couch, you have some energy left to go for a nice evening walk. Or perhaps you have lengthened endurance- when in the past, walking up three flights of stairs would have left you gasping for air like an asthmatic you can now go up six before the burn sets in. That is success in its own right. So stop stressing about your weight, it’s superficial and irrelevant. Instead, keep your workouts vigorous, your diet healthy, and your attitude positive and I promise that the water will boil.
If you want to learn more about Body-N-Motion’s personal training services please click here, or the logo in the upper-left.
Let me know what you think. Leave comments and/or questions here or on our FaceBook page.
by Mike White (Owner, Trainer @ Body-N-Motion)
So back to my analogy, you may be asking yourself how this necessarily relates to your weight loss… Look at it this way: “A watched pot never boils” is the fitness equivalent of “A watched weight never lessens”. You know when you are really hungry and you decide to make up a big thing of spaghetti (whole wheat of course), and you go to put the water on. You stand waiting next to the stove for the water to begin boiling. One minute goes by, still not boiling; two minutes go by, still not boiling; three minutes, four minutes, five minutes… By that point, you have been focusing so hard on the water that it seems like an eternity has passed without any results. What you are neglecting to notice is that things are changing; the water is slowly warming up. Soon, there’s a bubble, then two bubbles, and if you keep the heat turned up high with consistency, that water is going to come to a boil. This is similar to what happens to your body when you begin some sort of fitness/weight loss routine.
Results are not going to be instant; rather it takes time and consistency. You have to keep the heat turned up high, stick with your workouts, stick with your diet, and before you know it, you will have the results that you are looking for. It is going to seem like an eternity if you are constantly obsessing about the final product. Instead, just turn a blind eye for a little while. Keep up with whatever routine you are on, just do not focus on the results, I assure you, they are on their way if you maintain the heat.
Besides the fact that scales can become addicting, they are also not the most accurate way to assess your health because muscle tissue weighs more than fat. So although you have been working out consistently for three weeks now and have updated your diet, you are not seeing “results” aka the numbers on the scale aren’t on a spiraling downward trend yet. This is probably because although your body is getting rid of fat, it’s gaining muscle. So a better solution might be to rely on a different method to determine fitness success. Try measuring inches instead: your waist, arms, thighs, bust, calves, and hips would be more than adequate. But it could be even easier than that. Go shopping, whether it’s to the mall or just through your closet, and pick out an outfit that is one size too small. Let that serve as a stimulus for motivation. Don’t obsess over pounds, rather just focus on fitting into that one outfit.
In a month or two when you are finally able to fasten that top button, know that you have accomplished something, whether or not you weigh less than before.
Other success determiners could simply be an increase in energy- at the end of the day instead of crashing onto the couch, you have some energy left to go for a nice evening walk. Or perhaps you have lengthened endurance- when in the past, walking up three flights of stairs would have left you gasping for air like an asthmatic you can now go up six before the burn sets in. That is success in its own right. So stop stressing about your weight, it’s superficial and irrelevant. Instead, keep your workouts vigorous, your diet healthy, and your attitude positive and I promise that the water will boil.
If you want to learn more about Body-N-Motion’s personal training services please click here, or the logo in the upper-left.
Let me know what you think. Leave comments and/or questions here or on our FaceBook page.
by Mike White (Owner, Trainer @ Body-N-Motion)
Friday, August 28, 2009
Micro Bursts
a.k.a "High Intensity Interval Training"
High Intensity Interval Training, HIIT… maybe some of you have heard of it. And maybe some of you have used this type of training without even realizing it. It replaces your 30-40 minute typical aerobic exercise such as walking or jogging, with a quicker and more effective routine instead. It can play a part in supercharging your physical fitness by boosting your basal metabolic rate (bmr) and helping to burn off extra fat.
Although it has a long, fancy name, it really is easy. First off, you need to find your weapon of choice. You have a lot of flexibility in deciding, so just choose what you are comfortable with- a treadmill, the elliptical, a bike, jump rope… almost anything will do. Then you need to spend about five or so minutes warming up gradually, letting your joints loosen up and getting your heart rate slightly elevated. Then the intervals begin. For example, a workout might consist of a 30second/90 second series. What this means is that for 30 seconds, you are going to exercise at a high intensity, as hard as you can manage to go. Then followed by 90 seconds of a steady, moderate pace. You complete this series between 8-15 times. Simple, right?
Now this is obviously not formulaic. It does not have to be a 30/90 series. Maybe you prefer running for one minute then walking for two. Or you might say to yourself, I am going to sprint to that tree up ahead and then walk to that sign… Anything to keep your body guessing. Now although it sounds easy, truth be told, it’s not. It provides for an intense, few minutes.
Maybe you are feeling skeptical and wondering how fifteen minutes could ever be both more effective and more efficient. Now I am not trying to say long duration activities the 30-60 minute consistent pace workouts are bad for you on the contrary, they should be incorporated into your fitness routines. However, they cannot be the stable of your fitness routines our bodies both know and understand what fuels we need to perform certain tasks. When we do long duration activities at a constant pace the body does burn fat but it takes much less caloric expenditure to do this type of work! Also if we tell our body to do this over and over it will make more of the fuel it needs to do what you ask, which is fat. So by shocking your body with the sprint type workouts your body knows it needs sugar. Therefore, instead of converting the sugars we eat into fat for fuel your body stores it in the muscle for your next sprint instead.
The big benefits of this type of training are:
1. Burn more calories by elevating your metabolism causing you to burn fat faster
2. Increase your power
3. Increase your speed
4. Increase your endurance
Many studies have shown that with this type of training, people burn up to nine times more fat than with traditional steady pace long duration training. I don’t know about you, but I like the idea of burning more fat and doing less work.
If you want to learn more about Body-N-Motion’s personal training services please click here, or the logo in the upper-left.
Let me know what you think. Leave comments and/or questions here or on our FaceBook page.
by Mike White (Owner, Trainer @ Body-N-Motion)
Although it has a long, fancy name, it really is easy. First off, you need to find your weapon of choice. You have a lot of flexibility in deciding, so just choose what you are comfortable with- a treadmill, the elliptical, a bike, jump rope… almost anything will do. Then you need to spend about five or so minutes warming up gradually, letting your joints loosen up and getting your heart rate slightly elevated. Then the intervals begin. For example, a workout might consist of a 30second/90 second series. What this means is that for 30 seconds, you are going to exercise at a high intensity, as hard as you can manage to go. Then followed by 90 seconds of a steady, moderate pace. You complete this series between 8-15 times. Simple, right?
Now this is obviously not formulaic. It does not have to be a 30/90 series. Maybe you prefer running for one minute then walking for two. Or you might say to yourself, I am going to sprint to that tree up ahead and then walk to that sign… Anything to keep your body guessing. Now although it sounds easy, truth be told, it’s not. It provides for an intense, few minutes.
Maybe you are feeling skeptical and wondering how fifteen minutes could ever be both more effective and more efficient. Now I am not trying to say long duration activities the 30-60 minute consistent pace workouts are bad for you on the contrary, they should be incorporated into your fitness routines. However, they cannot be the stable of your fitness routines our bodies both know and understand what fuels we need to perform certain tasks. When we do long duration activities at a constant pace the body does burn fat but it takes much less caloric expenditure to do this type of work! Also if we tell our body to do this over and over it will make more of the fuel it needs to do what you ask, which is fat. So by shocking your body with the sprint type workouts your body knows it needs sugar. Therefore, instead of converting the sugars we eat into fat for fuel your body stores it in the muscle for your next sprint instead.
The big benefits of this type of training are:
1. Burn more calories by elevating your metabolism causing you to burn fat faster
2. Increase your power
3. Increase your speed
4. Increase your endurance
Many studies have shown that with this type of training, people burn up to nine times more fat than with traditional steady pace long duration training. I don’t know about you, but I like the idea of burning more fat and doing less work.
If you want to learn more about Body-N-Motion’s personal training services please click here, or the logo in the upper-left.
Let me know what you think. Leave comments and/or questions here or on our FaceBook page.
by Mike White (Owner, Trainer @ Body-N-Motion)
Wednesday, August 5, 2009
More on Micro Meals
Developing a positive mental pattern, gaining a wider knowledge of your body’s nutritional needs, recognizing daily opportunities to become more active and possess a motivated mentality. These are the reactions I hope you’re having from my blogs.
Those of you at home need to realize that you can accomplish your health and fitness goals. Even if you have failed in the past, you can do it!
Last week I hinted at the grand idea of micro-meals. I know that you were all probably on the edge of your seats, wanting more information on this concept. Well, I won’t keep you waiting any longer.
Micro-meals replace your daily breakfast/lunch/dinner routine. It requires that you instead eat 5 to 6 times daily while making sure that you are consuming appropriate sized portions of the right foods.
Let’s run through a sample day shall we…
You wake up at six in the morning. One of the first things you should do is eat breakfast. Your metabolism has been slowed down all night and eating an early breakfast will help to jump start it into gear and provide you with some energy. If you neglect breakfast, your metabolism will slow even further as your body reacts to the hunger. Your first meal should consist of a mix of complex carbohydrates and protein; for instance, a cup of whole grain oatmeal with strawberries and two hard boiled eggs. Top it off with a large glass of water. Meals two and three should be similar in quantity and substance- a complex carbohydrate paired with protein. Here is an analogy to explain the emphasis on combining the two, let’s say that you are cooking Thanksgiving dinner. The turkey gets placed in the oven at 400 degrees, while the dinner-rolls only need to be at 300 degrees. You are feeling crunched for time so you put both of them in together at 400 degrees. What is going to happen to the rolls? They are going to burn up. Your body does the same thing when you pair carbs with protein. The protein takes more effort to digest compared to the carbs. So what happens when they are combined is as they are being digested, the carbs are quickly burned up and your body is left working on the protein which is not easily stored as fat.
Your final three meals of the day should contain food that is high in fiber and paired with some sort of protein. For example, 4-6 oz of chicken cut into cubes along with 2 pieces of broccoli, two spoonfuls of beans and of course a big glass of water. Or, one small cup of cottage cheese with a peach and water. Fiber helps to clean your body out and it takes longer for your body to digest which leaves you feeling fuller longer. Also, it can help prevent your body from turning those extra calories you consume during the day into fat; instead, it will flush them out of your body all together. You should take the time to check out the quality foods list and you can decide for yourself what sounds good, all the while maintaining balance.
Maybe this doesn’t seem like much food at one time, but it is the perfect balance of foods to give your body what it needs to function at its highest level and shut off hunger. You must develop the discipline to walk away hungry and know that what you ate is enough! These meals take little time to eat and will help in speeding up your metabolism. So get out there people and start eating!
Remember it takes your stomach 20 minutes to tell your brain you are full. So give it time and the results will speak loudly!
If you want to learn more about Body-N-Motion’s personal training services please click here, or the logo in the upper-left.
Let me know what you think. Leave comments and/or questions here or on our FaceBook page.
by Mike White (Owner, Trainer @ Body-N-Motion)
Those of you at home need to realize that you can accomplish your health and fitness goals. Even if you have failed in the past, you can do it!
Last week I hinted at the grand idea of micro-meals. I know that you were all probably on the edge of your seats, wanting more information on this concept. Well, I won’t keep you waiting any longer.
Micro-meals replace your daily breakfast/lunch/dinner routine. It requires that you instead eat 5 to 6 times daily while making sure that you are consuming appropriate sized portions of the right foods.
Let’s run through a sample day shall we…
You wake up at six in the morning. One of the first things you should do is eat breakfast. Your metabolism has been slowed down all night and eating an early breakfast will help to jump start it into gear and provide you with some energy. If you neglect breakfast, your metabolism will slow even further as your body reacts to the hunger. Your first meal should consist of a mix of complex carbohydrates and protein; for instance, a cup of whole grain oatmeal with strawberries and two hard boiled eggs. Top it off with a large glass of water. Meals two and three should be similar in quantity and substance- a complex carbohydrate paired with protein. Here is an analogy to explain the emphasis on combining the two, let’s say that you are cooking Thanksgiving dinner. The turkey gets placed in the oven at 400 degrees, while the dinner-rolls only need to be at 300 degrees. You are feeling crunched for time so you put both of them in together at 400 degrees. What is going to happen to the rolls? They are going to burn up. Your body does the same thing when you pair carbs with protein. The protein takes more effort to digest compared to the carbs. So what happens when they are combined is as they are being digested, the carbs are quickly burned up and your body is left working on the protein which is not easily stored as fat.
Your final three meals of the day should contain food that is high in fiber and paired with some sort of protein. For example, 4-6 oz of chicken cut into cubes along with 2 pieces of broccoli, two spoonfuls of beans and of course a big glass of water. Or, one small cup of cottage cheese with a peach and water. Fiber helps to clean your body out and it takes longer for your body to digest which leaves you feeling fuller longer. Also, it can help prevent your body from turning those extra calories you consume during the day into fat; instead, it will flush them out of your body all together. You should take the time to check out the quality foods list and you can decide for yourself what sounds good, all the while maintaining balance.
Maybe this doesn’t seem like much food at one time, but it is the perfect balance of foods to give your body what it needs to function at its highest level and shut off hunger. You must develop the discipline to walk away hungry and know that what you ate is enough! These meals take little time to eat and will help in speeding up your metabolism. So get out there people and start eating!
Remember it takes your stomach 20 minutes to tell your brain you are full. So give it time and the results will speak loudly!
If you want to learn more about Body-N-Motion’s personal training services please click here, or the logo in the upper-left.
Let me know what you think. Leave comments and/or questions here or on our FaceBook page.
by Mike White (Owner, Trainer @ Body-N-Motion)
Wednesday, July 29, 2009
Diet-Diet-Diet... Not Really
How changing your meal patterns can speed up your metabolic rate.
Let's cover 3 things: metabolism, protein and carbs!
I've have definitely talked about the importance of mental clarity; I’ve talked about the minor life style changes you can make to become more active; last week we lightly touched upon the importance of diet, but in general I think I left you hanging. So today, I want to continue on talking about diet-diet-diet.
It is some sort of ancient tradition to eat three meals a day- breakfast, lunch, and dinner; dinner being the largest and most important. Well, I am here today to tell you that in most situations that is not the best eating schedule. Rather, eating several meals throughout the day is a better solution. We have developed the habit of starving ourselves and then when we do eat, we devour! But by providing your body with a constant supply of nutrients and calories, you will be able to maintain healthy blood sugar levels while maintaining your weight. What happens when your body goes for an extended amount of time without food is that it begins to protect itself from potential starvation, thus your metabolism slows down. But, by eating every two or three hours, your body constantly has to break down that food and send it to the right places, keeping your metabolism at work for a longer amount of time. This, over time, can speed up your metabolic rate.
Another thing to keep in mind is that it takes 15-20 minutes for your brain to process the feeling of being full. It’s something to be conscious of during all meals. If you eat till your body tells you that it’s full then chances are, you are overeating, especially if it takes you less than twenty minutes to eat a good sized meal. If you pre-plan your meals ahead of time and have already thought about setting up appropriate portion sizes, you are less likely to overeat.
In our western culture today, there is minimal emphasis put on meal time anymore. This is sad and is only contributing to our obesity problem. From now on, make meal time priority. Make sure that you are eating slowly and chewing your food thoroughly. You will find that eating healthy foods often takes longer than eating junk food. Compare the time it takes you to chomp through a bag of Doritos compared to the time it takes you to eat a healthy salad. Not only does the salad take longer to eat, but it also provides a multitude of nutrients and keeps you fuller longer.
Another thing that I am really going to stress to you is the importance of protein. Protein is one of the essential building blocks in the human body. It is made up of amino acids, which play a part in the growth of muscles, internal organs, hair, nails, and blood. Second to water, protein is the most plentiful substance found in the body and it mostly resides in our skeletal muscles. Evidence shows that a diet high in protein can help treat obesity and perhaps even osteoporosis. A good way to determine how much protein you should eat is by first, calculating your body weight in kilograms. This is easy, whatever your weight is in pounds, divide by 2.2. So a 160 pound person would be 72.7 kilograms. Then just take that number and multiply it by .8. So that 160 lb person would need to consume at least 58 grams of protein each day. But, for those who exercise strenuously daily, that number could be too low. Instead try multiplying your weight in kilograms by 1.2 instead. In that case, the active 160lb person would need to consume about 87 grams of protein daily.
The final thing that I am going to talk about today is carbohydrates. There are complex carbs and simple carbs. Both are going to be incorporated into your diets, but let’s distinguish between the two. Simple carbohydrates require little digestion and therefore can act as a quick energy source. Fruits and milk are simple carbohydrates, but so are candy bars and a lot of other sugary junk food. The difference between the junk and the fruit and milk are that with the two latter you are also in-taking vitamins and nutrients.
Complex carbohydrates require far energy and more digestion time. They are often rich in vitamins, fiber, and iron. They are the best source of energy because they are slowly burned and thus the energy is slowly released. They also help to maintain blood sugar levels. Examples of complex carbs are whole grain wheat products, barley, rice, oatmeal, legumes, and much more. Both are essential elements to a healthy diet. Timing of your foods is of great importance and we will touch on that next week!
Check out the right hand column for the Body-N-Motion Quality foods list and food logs!
Let me know what you think. Leave comments and/or questions here or on our FaceBook page.
If you want to learn more about Body-N-Motion, click on the logo to visit our website.
I've have definitely talked about the importance of mental clarity; I’ve talked about the minor life style changes you can make to become more active; last week we lightly touched upon the importance of diet, but in general I think I left you hanging. So today, I want to continue on talking about diet-diet-diet.
It is some sort of ancient tradition to eat three meals a day- breakfast, lunch, and dinner; dinner being the largest and most important. Well, I am here today to tell you that in most situations that is not the best eating schedule. Rather, eating several meals throughout the day is a better solution. We have developed the habit of starving ourselves and then when we do eat, we devour! But by providing your body with a constant supply of nutrients and calories, you will be able to maintain healthy blood sugar levels while maintaining your weight. What happens when your body goes for an extended amount of time without food is that it begins to protect itself from potential starvation, thus your metabolism slows down. But, by eating every two or three hours, your body constantly has to break down that food and send it to the right places, keeping your metabolism at work for a longer amount of time. This, over time, can speed up your metabolic rate.
Another thing to keep in mind is that it takes 15-20 minutes for your brain to process the feeling of being full. It’s something to be conscious of during all meals. If you eat till your body tells you that it’s full then chances are, you are overeating, especially if it takes you less than twenty minutes to eat a good sized meal. If you pre-plan your meals ahead of time and have already thought about setting up appropriate portion sizes, you are less likely to overeat.
In our western culture today, there is minimal emphasis put on meal time anymore. This is sad and is only contributing to our obesity problem. From now on, make meal time priority. Make sure that you are eating slowly and chewing your food thoroughly. You will find that eating healthy foods often takes longer than eating junk food. Compare the time it takes you to chomp through a bag of Doritos compared to the time it takes you to eat a healthy salad. Not only does the salad take longer to eat, but it also provides a multitude of nutrients and keeps you fuller longer.
Another thing that I am really going to stress to you is the importance of protein. Protein is one of the essential building blocks in the human body. It is made up of amino acids, which play a part in the growth of muscles, internal organs, hair, nails, and blood. Second to water, protein is the most plentiful substance found in the body and it mostly resides in our skeletal muscles. Evidence shows that a diet high in protein can help treat obesity and perhaps even osteoporosis. A good way to determine how much protein you should eat is by first, calculating your body weight in kilograms. This is easy, whatever your weight is in pounds, divide by 2.2. So a 160 pound person would be 72.7 kilograms. Then just take that number and multiply it by .8. So that 160 lb person would need to consume at least 58 grams of protein each day. But, for those who exercise strenuously daily, that number could be too low. Instead try multiplying your weight in kilograms by 1.2 instead. In that case, the active 160lb person would need to consume about 87 grams of protein daily.
The final thing that I am going to talk about today is carbohydrates. There are complex carbs and simple carbs. Both are going to be incorporated into your diets, but let’s distinguish between the two. Simple carbohydrates require little digestion and therefore can act as a quick energy source. Fruits and milk are simple carbohydrates, but so are candy bars and a lot of other sugary junk food. The difference between the junk and the fruit and milk are that with the two latter you are also in-taking vitamins and nutrients.
Complex carbohydrates require far energy and more digestion time. They are often rich in vitamins, fiber, and iron. They are the best source of energy because they are slowly burned and thus the energy is slowly released. They also help to maintain blood sugar levels. Examples of complex carbs are whole grain wheat products, barley, rice, oatmeal, legumes, and much more. Both are essential elements to a healthy diet. Timing of your foods is of great importance and we will touch on that next week!
Check out the right hand column for the Body-N-Motion Quality foods list and food logs!
Let me know what you think. Leave comments and/or questions here or on our FaceBook page.
If you want to learn more about Body-N-Motion, click on the logo to visit our website.
Tuesday, July 21, 2009
One Reason Why I Care
Why healthy eating and exercise is important to
enjoying your later years.
People often ask what drives my passion to help people so much. I have been hesitant to share these things with all of you, but for some personal mental clarity, I think it’s time.
As I stated in my personal story, I struggled with my weight throughout childhood. My mom was an old-school cook. Dinner always consisted of cooked meat, potatoes, along with lots of butter, fats and creams. To this day, her diet consists of much of the same foods.
She is a nurse and is truly one of the hardest working people I have ever met. She takes care of an entire office from dawn till dusk. However, she has neglected to take care of herself. I beg her — often with tears — to take care of herself so she can live a long and healthy life, but she is just so stubborn. It is the same excuse day in and day out: “I don’t have time,” “There is nothing you can do for me” and “I am too old.”
My mother began her life with a major disadvantage. She was born with a lung disease that caused her to have most of one of her lungs removed. Regardless, all the stories I have been told from her past would make it seem like she never had any problems. She was 6 feet tall, could run like the wind and even dunk a basketball — a very impressive woman to say the least.
Along came three sons, a career, and soon, a very rapid decline in health. And now, at ONLY 60 years old, she is on oxygen and can hardly walk from the car into a restaurant to eat with her beloved grand-kids.
I truly believe I am a motivated, professional personal trainer. How then, could I not get my own family members to change their ways?
It breaks my heart because my mother has waited her whole life for a granddaughter to spoil. Now her excuses from the past really are valid. The things it would take to give her the high quality of life she deserves probably would kill her at this point. She is on every medicine under the sun just to make it through the day.
I know this will haunt me and I sometimes feel as though I may never be able to fully forgive myself.
I suppose in carrying on a profession as a personal trainer, I hope to give each of my clients what I feel like I could not give even to my own mother. I cannot help but feel some resentment toward her for not supporting me and not allowing me to help her. But today, I want to let that resentment go. I need the mental clarity that only forgiveness can bring, so I have to just say MOM I FORGIVE YOU. Through all the tears and hardships I will always love you.
I am still going to ride you constantly to try and keep you from eating all that fatty food and drinking all of those Pepsis. My mission is to try to help all of you from experiencing the pain of watching someone you love — or perhaps yourself — slowly killing themselves by not caring for their bodies.
OK, so now that I have achieved that mental clarity, let’s start talking about you all. It’s time to take the next step in this journey. No more excuses! You all are capable of being healthy and happy. Hopefully, each of you has begun to follow the baby steps routine by taking the stairs or adding walking to your daily routine.
So today, let’s talk diet. Over my 20 years of training, I have found a few fundamental truths about people regarding diet and exercise: People often lie, to themselves and others. We underestimate how many calories we consume, while overestimating how many we burn each day.
Let’s face facts: It is easy to eat. It’s so comforting when we are stressed; it is something to do when you’re bored; it is entertaining; it has become a staple in almost all gatherings, whether it is a birthday party, holidays, even a funeral. We love to eat. The problem is we are a nation of sugar and fat addicts. Each day we go looking for the fix.
What I have done — and suggest that you do — is keep a dietary log of what you eat every day. That way, you can evaluate what you eat, when you eat and the emotional state you were in at the time. You can even print a copy of this log online JUST CLICK HERE.
So start today by looking at your diet, and next week, we will give you information on foods to help you make more informed choices. Also, check out a few of these Web sites that provide some great dietary information:
- www.projectswole.com
- www.hsph.harvard.edu
Let me know what you think. Leave comments and/or questions here or on our FaceBook page.
by Mike White
Owner, Body-N-Motion
As I stated in my personal story, I struggled with my weight throughout childhood. My mom was an old-school cook. Dinner always consisted of cooked meat, potatoes, along with lots of butter, fats and creams. To this day, her diet consists of much of the same foods.
She is a nurse and is truly one of the hardest working people I have ever met. She takes care of an entire office from dawn till dusk. However, she has neglected to take care of herself. I beg her — often with tears — to take care of herself so she can live a long and healthy life, but she is just so stubborn. It is the same excuse day in and day out: “I don’t have time,” “There is nothing you can do for me” and “I am too old.”
My mother began her life with a major disadvantage. She was born with a lung disease that caused her to have most of one of her lungs removed. Regardless, all the stories I have been told from her past would make it seem like she never had any problems. She was 6 feet tall, could run like the wind and even dunk a basketball — a very impressive woman to say the least.
Along came three sons, a career, and soon, a very rapid decline in health. And now, at ONLY 60 years old, she is on oxygen and can hardly walk from the car into a restaurant to eat with her beloved grand-kids.
I truly believe I am a motivated, professional personal trainer. How then, could I not get my own family members to change their ways?
It breaks my heart because my mother has waited her whole life for a granddaughter to spoil. Now her excuses from the past really are valid. The things it would take to give her the high quality of life she deserves probably would kill her at this point. She is on every medicine under the sun just to make it through the day.
I know this will haunt me and I sometimes feel as though I may never be able to fully forgive myself.
I suppose in carrying on a profession as a personal trainer, I hope to give each of my clients what I feel like I could not give even to my own mother. I cannot help but feel some resentment toward her for not supporting me and not allowing me to help her. But today, I want to let that resentment go. I need the mental clarity that only forgiveness can bring, so I have to just say MOM I FORGIVE YOU. Through all the tears and hardships I will always love you.
I am still going to ride you constantly to try and keep you from eating all that fatty food and drinking all of those Pepsis. My mission is to try to help all of you from experiencing the pain of watching someone you love — or perhaps yourself — slowly killing themselves by not caring for their bodies.
OK, so now that I have achieved that mental clarity, let’s start talking about you all. It’s time to take the next step in this journey. No more excuses! You all are capable of being healthy and happy. Hopefully, each of you has begun to follow the baby steps routine by taking the stairs or adding walking to your daily routine.
So today, let’s talk diet. Over my 20 years of training, I have found a few fundamental truths about people regarding diet and exercise: People often lie, to themselves and others. We underestimate how many calories we consume, while overestimating how many we burn each day.
Let’s face facts: It is easy to eat. It’s so comforting when we are stressed; it is something to do when you’re bored; it is entertaining; it has become a staple in almost all gatherings, whether it is a birthday party, holidays, even a funeral. We love to eat. The problem is we are a nation of sugar and fat addicts. Each day we go looking for the fix.
What I have done — and suggest that you do — is keep a dietary log of what you eat every day. That way, you can evaluate what you eat, when you eat and the emotional state you were in at the time. You can even print a copy of this log online JUST CLICK HERE.
So start today by looking at your diet, and next week, we will give you information on foods to help you make more informed choices. Also, check out a few of these Web sites that provide some great dietary information:
- www.projectswole.com
- www.hsph.harvard.edu
Let me know what you think. Leave comments and/or questions here or on our FaceBook page.
by Mike White
Owner, Body-N-Motion
Thursday, July 9, 2009
Baby Steps
You may find yourself thinking, “I thought this guy was my personal trainer, not my therapist… when is he going to start talking about all of the physical stuff that I can do to improve…” But here is the thing, mental health leads to physical well being- no ifs, ands, or buts. Exercise is just one aspect to becoming a healthier person. And until we get to the bottom of all of your negative habits and thoughts, it is going to be extremely difficult to recognize the physical evolution. Research shows that any habit can be broken within twenty-one days to six weeks. This may seem like a long time but in the grand scheme of life, it really is not much. So stick with me guys. You CAN do this.
I believe that fear and being unrealistic about your goals are key players in the reasons why many people have given up on being as healthy and fit as possible. People also have this tendency of comparing themselves to people that have entirely different body structures than they do! We see all these infomercials promising results in just a few short minutes a day for a few weeks! Yes, in some very rare cases this can happen, but if all of us would simply pause these ads and read the very tiny print at the bottom of the page, you’d find the big truth. It often straight up tells you that the results shown are not typical, individual results vary! The makers of these products do not guarantee or promise you will get any real improvement with their products. Although most all of these products could potentially help, but most of the time they end up in a closet or under a bed never to be used after the first few weeks. So many people have been mislead by these products. Think about it, if all these products did generate such great results, then why would there be so many new products coming out every other week? The diet and random fitness equipment business is a billion dollar industry that preys on your hopes of a quick fix. Let go of the thoughts that being healthy and fit is going to be quick and easy. If it was, wouldn’t everyone be in great shape?
In my last blog, I said something along the lines of take a stand today for a better tomorrow. This correlates back into the idea of baby steps. By now, I hope that each of you have taken that stand and concretely decided that you are going to do this thing all out for the right reasons. You should be keeping positive thought patterns and telling yourself that you can do this. So let’s take it to the next step and start working on the physical aspects of this challenge finally. There are a million things that you could do in your daily life to become more active. For instance, live by a ‘no elevator policy’; instead, opt for the stairs. Quick stat, for every minute you are walking up the stairs, you burn around ten calories. That can really add up if you are doing this multiple times a day. Another thing that you can do is purchase a pedometer. It will count how many steps you are taking each day. At the end of the week, average how many steps you take daily. Then, the following week try adding an extra thousand steps. It may sound like a lot, but I assure you, it is not. Just little changes, baby steps, can make a huge difference.
Now for another step in my personal growth, I learned this week from a great woman and friend that I train that any emotion we have anger, happiness, fear or any other emotion takes only 90 seconds to start and exit our mind. It is then up to us to hold on to it or to let it go, so it’s a choice! Where am I going with this well for many years I have had anger issues during stressful times and I have hurt and offended many people in my life much more in my younger days than now. I have lengthened my fuse so to speak from about 5 seconds to hours. I still have work to do and it is a struggle but, I will do this because now with 5 year old twins I don’t want them to ever develop this trait. Much of who we are is based on learned behavior! With that in mind parents set a great example for your kids by being healthy, happy and full of positivity! Lastly I would like to do an open apology to the people in my past that I hurt or offended because of my anger issues, I am sorry!
If you want to learn more about Body-N-Motion, click here.
I believe that fear and being unrealistic about your goals are key players in the reasons why many people have given up on being as healthy and fit as possible. People also have this tendency of comparing themselves to people that have entirely different body structures than they do! We see all these infomercials promising results in just a few short minutes a day for a few weeks! Yes, in some very rare cases this can happen, but if all of us would simply pause these ads and read the very tiny print at the bottom of the page, you’d find the big truth. It often straight up tells you that the results shown are not typical, individual results vary! The makers of these products do not guarantee or promise you will get any real improvement with their products. Although most all of these products could potentially help, but most of the time they end up in a closet or under a bed never to be used after the first few weeks. So many people have been mislead by these products. Think about it, if all these products did generate such great results, then why would there be so many new products coming out every other week? The diet and random fitness equipment business is a billion dollar industry that preys on your hopes of a quick fix. Let go of the thoughts that being healthy and fit is going to be quick and easy. If it was, wouldn’t everyone be in great shape?
In my last blog, I said something along the lines of take a stand today for a better tomorrow. This correlates back into the idea of baby steps. By now, I hope that each of you have taken that stand and concretely decided that you are going to do this thing all out for the right reasons. You should be keeping positive thought patterns and telling yourself that you can do this. So let’s take it to the next step and start working on the physical aspects of this challenge finally. There are a million things that you could do in your daily life to become more active. For instance, live by a ‘no elevator policy’; instead, opt for the stairs. Quick stat, for every minute you are walking up the stairs, you burn around ten calories. That can really add up if you are doing this multiple times a day. Another thing that you can do is purchase a pedometer. It will count how many steps you are taking each day. At the end of the week, average how many steps you take daily. Then, the following week try adding an extra thousand steps. It may sound like a lot, but I assure you, it is not. Just little changes, baby steps, can make a huge difference.
Now for another step in my personal growth, I learned this week from a great woman and friend that I train that any emotion we have anger, happiness, fear or any other emotion takes only 90 seconds to start and exit our mind. It is then up to us to hold on to it or to let it go, so it’s a choice! Where am I going with this well for many years I have had anger issues during stressful times and I have hurt and offended many people in my life much more in my younger days than now. I have lengthened my fuse so to speak from about 5 seconds to hours. I still have work to do and it is a struggle but, I will do this because now with 5 year old twins I don’t want them to ever develop this trait. Much of who we are is based on learned behavior! With that in mind parents set a great example for your kids by being healthy, happy and full of positivity! Lastly I would like to do an open apology to the people in my past that I hurt or offended because of my anger issues, I am sorry!
If you want to learn more about Body-N-Motion, click here.
Monday, June 29, 2009
Just a reminder to Vote for Body-N-Motion theindychannel.com we are listed under gyms....
just CLICK HERE!!!
just CLICK HERE!!!
Friday, June 26, 2009
Check up from the neck up
The first weeks of a workout regimen are some of the most crucial and taxing. Keeping your mind focused on the goal ahead is a must. We, as a culture, have developed a mentality in which we require instant gratification. And as I mentioned last week, these fad diets and three minute workouts are not going to cut it. Rather, it takes hard work, dedication, motivation, and a positive attitude. It is vital that the mental changes begin to take effect. You must believe that the work will pay off.
Soreness is a test; a test to see if you are mentally ready for the journey ahead! The body wants to improve and feel better but it rejects change unless it is consistent! The initial two weeks your body hurts, but stick with it and you will adjust. Transformation begins with a check up from the neck up. The initial steps call for you to learn how to love yourself and want to make healthy changes for the right reasons rather than out of superficiality. We have this one body!
You cannot return it or get a refund, it is yours for life. It is the only thing that you truly possess; no one can take it from you. So love yourself! We all have an internal voice stop and really listen for a minute, what is it really saying to you. Is that voice in you positive or is it negative and critical? If it’s positive, keep it up you are on your way to great things. If not, then strive to change the things that you think need improvement. But first look in the mirror and change that little voice in your head. Tell yourself that you are beautiful, you are great, you will be healthy and happy. Then take a deep breath and just smile! When that internal dialect starts to turn negative change it; break the habit of negative thoughts! Stop seeing all the faults and instead take into consideration all of your good qualities! Take a stand today and begin taking those baby steps to a better tomorrow. That is what I want you all to focus on, baby steps…
Adjust and tweak your lifestyle one little bit at time and you will put yourself one step closer to a healthier and happier you. The weight loss and other physical changes are on their way, give it time.
For me personally, physical fitness now is relatively easy, even with all of my health hardships. It is the mental journey that keeps me on my toes. I have this intense fear of failure, a fear that I might not succeed letting my family, friends and employees down …But the ironic thing is that it instead of pushing me to work harder; it almost hinders me from accomplishing my goals. I find myself anxious, even scared to take on tasks because there is always that ‘what if I don’t succeed’ factor in the back of my mind. When my train of thought begins to take a negative turn, I simply remind myself that I have been training for 20 years now and have not failed yet so why would it start today. As long as I keep caring about people and helping everyone I can, then good things will come to me. I am constantly working to overcome this fear along with a few others that I’m sure I’ll talk about before this is over. I am human and have many imperfections, but I am striving to be an example for all of you by overcoming the obstacles that slow me down. I believe that working with the fitness challengees from Indy Woman’s is a huge step for me in my journey. I want to see all six of them and everyone I cross paths with and anyone reading these blogs to accomplish all their goals and live life to the fullest now. If you want to learn more visit our Body-N-Motion website.
Soreness is a test; a test to see if you are mentally ready for the journey ahead! The body wants to improve and feel better but it rejects change unless it is consistent! The initial two weeks your body hurts, but stick with it and you will adjust. Transformation begins with a check up from the neck up. The initial steps call for you to learn how to love yourself and want to make healthy changes for the right reasons rather than out of superficiality. We have this one body!
You cannot return it or get a refund, it is yours for life. It is the only thing that you truly possess; no one can take it from you. So love yourself! We all have an internal voice stop and really listen for a minute, what is it really saying to you. Is that voice in you positive or is it negative and critical? If it’s positive, keep it up you are on your way to great things. If not, then strive to change the things that you think need improvement. But first look in the mirror and change that little voice in your head. Tell yourself that you are beautiful, you are great, you will be healthy and happy. Then take a deep breath and just smile! When that internal dialect starts to turn negative change it; break the habit of negative thoughts! Stop seeing all the faults and instead take into consideration all of your good qualities! Take a stand today and begin taking those baby steps to a better tomorrow. That is what I want you all to focus on, baby steps…
Adjust and tweak your lifestyle one little bit at time and you will put yourself one step closer to a healthier and happier you. The weight loss and other physical changes are on their way, give it time.
For me personally, physical fitness now is relatively easy, even with all of my health hardships. It is the mental journey that keeps me on my toes. I have this intense fear of failure, a fear that I might not succeed letting my family, friends and employees down …But the ironic thing is that it instead of pushing me to work harder; it almost hinders me from accomplishing my goals. I find myself anxious, even scared to take on tasks because there is always that ‘what if I don’t succeed’ factor in the back of my mind. When my train of thought begins to take a negative turn, I simply remind myself that I have been training for 20 years now and have not failed yet so why would it start today. As long as I keep caring about people and helping everyone I can, then good things will come to me. I am constantly working to overcome this fear along with a few others that I’m sure I’ll talk about before this is over. I am human and have many imperfections, but I am striving to be an example for all of you by overcoming the obstacles that slow me down. I believe that working with the fitness challengees from Indy Woman’s is a huge step for me in my journey. I want to see all six of them and everyone I cross paths with and anyone reading these blogs to accomplish all their goals and live life to the fullest now. If you want to learn more visit our Body-N-Motion website.
Tuesday, June 16, 2009
Ok world here comes Motion!
Okay world, I hope you’re ready for me! If you’re reading this and have not seen my personal story, I urge you to check it out; it’ll give you the inside scoop on what I’m all about.
My name is Michael White, but when in fitness mode, I go by Mr. Motion.
I want this blog to serve as a multipurpose medium. I plan on sharing a lot of my personal thoughts and insight on the world of exercise, including tips and pointers that will build on one another from week to week. I also want this to be an interactive blog, I am encouraging each of you to tell what you think, ask questions, post some of your own exercise insight and anything else of the sort. I want to address the questions and comments you share with me in this blog.
It should be a lot of fun, especially if I am not the only one contributing. I always look for opportunities to learn and grow, so like I said, tell me what you all think.
I am going to start off with the cliché where I talk about how “I am fortunate for this opportunity.” But honestly, I could not even put into words how sincerely excited I am. To be able to share my beliefs with all of you and also to be in a position where I have the chance to affect so many people’s lives is truly great. I thank God for giving me the opportunity.
I have a beautiful wife and 5-year-old twins who serve as my inspiration. I have more than 20 years of training experience, and through that have developed an intuition — for lack of a better word — on how to address and assess the various problems people face with their bodies.
I personally have seen my fair share of adversities. I’m not the kind of guy who sugar coats things. I am very straight forward, which I feel is necessary in my field of work. For far too long, people have been misled into thinking three minutes of this and this pill or diet will change their lives. It’s not that simple.
When I work with my clients, we focus on more than just a physical workout. Rather, I craft routines that incorporate the physical, mental and emotional aspects of an individual.
This is my life and my passion. This is what I have devoted my energy to. I am far from perfect and have a long way to go before I can say that I have reached my full potential. But who knows, maybe this blog will help me move forward in my journey toward living my best.
My name is Michael White, but when in fitness mode, I go by Mr. Motion.
I want this blog to serve as a multipurpose medium. I plan on sharing a lot of my personal thoughts and insight on the world of exercise, including tips and pointers that will build on one another from week to week. I also want this to be an interactive blog, I am encouraging each of you to tell what you think, ask questions, post some of your own exercise insight and anything else of the sort. I want to address the questions and comments you share with me in this blog.
It should be a lot of fun, especially if I am not the only one contributing. I always look for opportunities to learn and grow, so like I said, tell me what you all think.
I am going to start off with the cliché where I talk about how “I am fortunate for this opportunity.” But honestly, I could not even put into words how sincerely excited I am. To be able to share my beliefs with all of you and also to be in a position where I have the chance to affect so many people’s lives is truly great. I thank God for giving me the opportunity.
I have a beautiful wife and 5-year-old twins who serve as my inspiration. I have more than 20 years of training experience, and through that have developed an intuition — for lack of a better word — on how to address and assess the various problems people face with their bodies.
I personally have seen my fair share of adversities. I’m not the kind of guy who sugar coats things. I am very straight forward, which I feel is necessary in my field of work. For far too long, people have been misled into thinking three minutes of this and this pill or diet will change their lives. It’s not that simple.
When I work with my clients, we focus on more than just a physical workout. Rather, I craft routines that incorporate the physical, mental and emotional aspects of an individual.
This is my life and my passion. This is what I have devoted my energy to. I am far from perfect and have a long way to go before I can say that I have reached my full potential. But who knows, maybe this blog will help me move forward in my journey toward living my best.
Tuesday, June 9, 2009
My Story
We often fall vulnerable and sometimes look to outside sources for extra motivation. That is where I want to be of assistance; I want to be a stimulus for people who are feeling burnt out and need that extra bit of exterior inspiration. At Body-N-Motion , we are a family with real people, real lives and real stories.
Like many of my clients, I have a past that is filled with obstacles and challenges.
I want to share a piece of myself with you. If there is one thing that I want you to take out of it, though, it is that I am here today –– successful, healthy and happy because of my past and the array of obstacles I have defeated.
As a teenager, I was an average athlete. I wasn’t the star of the team, but I wasn’t the benchwarmer either. What deterred me was not lack of skill, a bad attitude or a deficit of motivation. Rather, I had a weight problem and struggled to keep up with the other kids. As all children do, I wanted to make ol’ Pops proud of his son. I took the initiative to change and entered into the world of the gym where I sought help from the right people.
By the time high school graduation rolled around, the weight problem had disappeared. I decided Uncle Sam could use my assistance, and I joined the Army. I felt it would be an honor to serve my country, not to mention all the hard work I had put into my body would be well utilized.
Unfortunately, fate had other plans for me. During training, I tore the ligaments throughout my ankle. The Army can’t do much with a soldier who has only one functioning foot. Upon my discharge, I underwent full ankle reconstructive surgery alongside counseling to help me overcome the trauma.
I was devastated. I searched for something to uplift me, and once again exercise and personal fitness was my redemption. I returned to the gym and tried to re-establish my body and get my life back together.
Once things straightened out, I turned my attention on finding a career I cared about. I realized my passion was exercise, and I wanted to use that passion to help other people who had struggled with weight issues and injuries.
While working at a training center in Anderson, I wanted to test myself and entered a body building competition. Again, fate had other plans for me. During a training session six weeks before the competition, I ruptured a disc in my back and pinched a nerve, causing paralysis of my left leg.
I was back in surgery. Fortunately, the doctors were able to recover my mobility, but the strength and endurance I had worked so hard to develop was completely depleted. It took nine months of painful self-rehabilitation to recover from this incident.
My hardships were a blessing in disguise. Because of all of the injuries, I was able to apply for Vocational Rehabilitation, which helped pay some of the expenses for me to go back to school at IUPUI. I received a degree in physical education exercise science, acquiring not only valuable knowledge but also validating myself as a scholar and putting credentials behind my name.
During a softball game, I blew out another disc, this time paralyzing my right leg. Back in surgery, I could not believe this could happen to me again. Everything I had worked for had been taken from me.
Thankfully, not long after, I was able to continue working with my clients. They sustained me and gave me a reason to get up every day. I helped them work through their problems, and whether or not they realize it, they helped me work through mine. I struggled through the long self-rehabilitation process again and have by the grace of God made as full a recovery as possible.
I decided it was time for me to pursue my dream of owning a training facility. With help from clients, family and friends, I found a location, negotiated a lease and acquired equipment.
I’ve realized my clients are always more important than money. They become like family; no dollar amount could replace them. My first and foremost priority is to develop great trainers and help my clients live happier and healthier lives.
Through everything — the injuries, the job changes, the schooling — I have persevered. My body is a living testimonial to what we are capable of when we do not lose faith and continue taking care of ourselves. I am so blessed to be able to do what I do, even after all the trauma. This is what Body-N-Motion is about. If you want to learn more about Body-N-Motion, click on my photo to visit our website.
If you're inspired... please visit our website and learn about our extensive services and special summer rate (20% OFF!) Click Here
by Mike White ("Mr. Motion")
Owner/Trainer, Body-N-Motion
Like many of my clients, I have a past that is filled with obstacles and challenges.
I want to share a piece of myself with you. If there is one thing that I want you to take out of it, though, it is that I am here today –– successful, healthy and happy because of my past and the array of obstacles I have defeated.
As a teenager, I was an average athlete. I wasn’t the star of the team, but I wasn’t the benchwarmer either. What deterred me was not lack of skill, a bad attitude or a deficit of motivation. Rather, I had a weight problem and struggled to keep up with the other kids. As all children do, I wanted to make ol’ Pops proud of his son. I took the initiative to change and entered into the world of the gym where I sought help from the right people.
By the time high school graduation rolled around, the weight problem had disappeared. I decided Uncle Sam could use my assistance, and I joined the Army. I felt it would be an honor to serve my country, not to mention all the hard work I had put into my body would be well utilized.
Unfortunately, fate had other plans for me. During training, I tore the ligaments throughout my ankle. The Army can’t do much with a soldier who has only one functioning foot. Upon my discharge, I underwent full ankle reconstructive surgery alongside counseling to help me overcome the trauma.
I was devastated. I searched for something to uplift me, and once again exercise and personal fitness was my redemption. I returned to the gym and tried to re-establish my body and get my life back together.
Once things straightened out, I turned my attention on finding a career I cared about. I realized my passion was exercise, and I wanted to use that passion to help other people who had struggled with weight issues and injuries.
While working at a training center in Anderson, I wanted to test myself and entered a body building competition. Again, fate had other plans for me. During a training session six weeks before the competition, I ruptured a disc in my back and pinched a nerve, causing paralysis of my left leg.
I was back in surgery. Fortunately, the doctors were able to recover my mobility, but the strength and endurance I had worked so hard to develop was completely depleted. It took nine months of painful self-rehabilitation to recover from this incident.
My hardships were a blessing in disguise. Because of all of the injuries, I was able to apply for Vocational Rehabilitation, which helped pay some of the expenses for me to go back to school at IUPUI. I received a degree in physical education exercise science, acquiring not only valuable knowledge but also validating myself as a scholar and putting credentials behind my name.
During a softball game, I blew out another disc, this time paralyzing my right leg. Back in surgery, I could not believe this could happen to me again. Everything I had worked for had been taken from me.
Thankfully, not long after, I was able to continue working with my clients. They sustained me and gave me a reason to get up every day. I helped them work through their problems, and whether or not they realize it, they helped me work through mine. I struggled through the long self-rehabilitation process again and have by the grace of God made as full a recovery as possible.
I decided it was time for me to pursue my dream of owning a training facility. With help from clients, family and friends, I found a location, negotiated a lease and acquired equipment.
I’ve realized my clients are always more important than money. They become like family; no dollar amount could replace them. My first and foremost priority is to develop great trainers and help my clients live happier and healthier lives.
Through everything — the injuries, the job changes, the schooling — I have persevered. My body is a living testimonial to what we are capable of when we do not lose faith and continue taking care of ourselves. I am so blessed to be able to do what I do, even after all the trauma. This is what Body-N-Motion is about. If you want to learn more about Body-N-Motion, click on my photo to visit our website.
If you're inspired... please visit our website and learn about our extensive services and special summer rate (20% OFF!) Click Here
by Mike White ("Mr. Motion")
Owner/Trainer, Body-N-Motion
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