MIKE'S NEW YEAR TRANSFORMATION

 

Monday, January 5th. Gym and health club owners, as well as personal trainers across the country were salivating at the prospect of thousands of New Year resolutionists coming through their doors with the hopes of getting in shape...again. But these professionals know that about 25% of those new members will forego their dreams after just 1 week, and that nearly half will jump off the bandwagon before the end of the month. In fact, only about 9% of people making a resolution will actually see their goal through to completion. 



 

Mike shuffled through the door of Success Health & Fitness feeling and looking pretty lethargic, even though it was 8:45 in the morning. At 57 years old, Mike stands around 6 feet tall and at the time weighed about 220 pounds. Mike said this was one of his lower-weight days; he often fluctuated between 219 and 225 pounds. We talked for slightly more than an hour, finding out about his previous eating and exercise habits, injuries he's sustained, his sleep patterns, and his present energy levels. Now completely retired from 20+ years in the military, as well as being a business owner and working a couple other jobs, his freedom from the working world came with a price--his mostly sedentary lifestyle had left him with a significant loss of energy, and a noticeable gain in body fat.

 

After our Discovery session, Mike seemed somewhat motivated to get started, but it was obvious he was quite convinced--wondering if this program would be something he could stick with. He had joined other big-box gyms before, and found that the "turn them and burn them" mentality of just increasing membership numbers did nothing for helping people reach their goals. It's understandable why people are hesitant to keep trying when they've been duped so many times before.

 

We scheduled Mike for his Fitness Strategy Session three days later. We took circumference measurements, and calculated his body fat percentage at nearly 29% (that's almost 64 pounds of fat he was carrying). His Functional Movement Screen score of 10 (out of a possible 21) placed him at a moderate to high risk for future injuries. He had pain in both knees when attempting to squat (he couldn't go beyond 1/3 of the way down), and pressing his torso up from the floor resulted in back pain he rated at a 5/10 with just a slight movement. He was unable to complete the lunge pattern due to "extreme tightness behind the knee." In my 3 years assessing clients' movement capabilities, I can only recall 1 individual with a lower score and more physical limitations.

 

Mike came up with 3 primary goals to achieve:

• Lose 20 pounds by summer and increase his amount of lean muscle
• Improve his heart health and reduce his risk of a possible cardiac episode
• Learn how to eat better (he hated the taste of healthy foods such as dark green vegetables)

 

Mike's first two weeks here rarely saw him outside of the Soft Tissue Room. Our first objective was to decrease his fascial density and tension using foam rollers and tennis balls.

Then we would work on gaining range of motion with specific stretches and 2-3 corrective exercises. Truth be told, I felt tempted to keep the defibrillator nearby--his soft tissue work and warm-up left him completely out of breath and sweating profusely.

 

But Mike persisted. He made it through the first week. Adios to those first 25% of the resolutionists! And he persevered through week 2. The soft tissue therapy was getting a little easier. Week three we started with some body weight exercises on the TRX suspension trainer. By the end of the month, Mike started seeing some improvements in strength and movement quality.

 

Within six weeks, significant changes were taking place. Even though Mike hadn't even started focusing on his nutrition plan yet, his body weight was now consistently below 215. Instead of waking up 3-4 times every night, he was getting 8 hours of solid, restful sleep nightly. And upon waking up, he literally jumped out of bed ready to get the day started. This in contrast to previously laying there for 30-60 minutes trying to find the oomph to get up. And his soft tissue work? Body parts that were previously registering 7s and 9s on the pain scale, were now 1s and 2s! He was now moving pain-free!

 

Three months after starting his personalized workout programs, Mike began to implement the nutrition plan designed for him. He had been making some small changes in his food quality and quantity along the way, recording everything he ate on a free website app. Occasionally Mike would get the urge to lower the calorie amounts in an attempt to drop the weight faster. But after showing him how the body perceives too few calories as possible starvation, and that it would result in higher fat storage, he'd slowly increase his food quantity back to his 2,200 - 2,400 a day range. Lo and behold, the number on the scale started moving south again.

 

As of today, Mike's weight is around 205 pounds, and still trending downward at about 1 - 1.5 pounds weekly, despite occasionally eating as many as 2,800+ (healthy) calories a day. As importantly as the fat loss, Mike has also:

• Lowered his blood pressure from an average of 130/82 to 117/74 (bye-bye BP meds!!)...
  

  
• Reduced his monthly food bill from about $1,000 to less than $500 (for a family of 3). And by the way, Mike eats several servings of dark green and other colored veggies daily...
• Increased his work capacity (strength) in the weighted squat by 525%...
• Enhanced his endurance by 25% as noted in his Escalating Density Challenges...
• Improved his Functional Movement Screen score to 13, with absolutely NO pain in ANY movement...
• Bettered his post-workout recovery time (breathing and heart rate returning to pre-workout figures) from about 90 minutes to fewer than 10...
• Boosted his daily energy levels to where he is active from shortly after sunrise until dark.

Mike has never missed a workout. He's followed his plan almost to the letter, and he is reaping the rewards. Mike is a shining example of how anyone, regardless of age or physical condition, can radically transform his lifestyle and his life. Congratulations to being among the elite 9%!!!

SHOULD WOMEN LIFT WEIGHTS?

Hey girls, this post is for you. I am frequently asked by females about the pros and cons of lifting weights. Too many women are still under the notion that strength training will make them huge and bulky. Lifting weights will NOT do this; lifting cupcakes and pizza slices will! (By the way, about 70% of our membership is women). OK, I can see your eyes rolling, and that voice in your head saying "I already do yoga, water aerobics, Pilates, Zumba!, or fill in your own cardio workout here. Isn't that enough?" The simple and honest answer is "NO". While these exercise formats may help improve flexibility, muscle tone, or your twerking prowess, they do not build significant total-body strength or lean muscle. Think of the weights as tools that will, along with proper nutrition, help sculpt the body you want.

But there are also numerous benefits you may not actually see or be aware of. I've been a personal trainer and fitness coach for 7 years, and have logged thousands of hours working with females from 16 to 83. I'll let a few of these women exemplify why resistance training is crucial for optimum health and fitness.

• "J" is a retired school teacher in her early 60's. She was in pretty good shape when I first met her as she had been exercising for a few years already. But most of her workouts consisted of body weight exercises and "doing the machines." After one of her doctor's visits, she told me that she was at moderate risk for osteopenia, a condition where bone density is lower than normal, and could lead to osteoporosis. For the next year we focused on lifting weights.
  

  

  Not pink dumbbell weights. Single leg weighted squats (which significantly improved her balance), dumbbell chest presses, and straight leg deadlifts. At her follow-up appointment, her bone density was up about 7%, placing her at a low risk for bone health problems. Even in her 60's, she reversed the aging process.
  

  
  
• "D" is a mid-40's endurance athlete, running 2-3 marathons a year. She was presently running a 4:40 marathon, and wanted to get her time closer to 4:15 because her legs were so tired after jogging for 4 1/2 + hours it would take her 2-3 days to recover. Like most distance runners, she would rather pound the pavement for 60-70 miles a week after undergoing a root canal than spend 2 hours a week working out. All that running made "D" very "quad-dominant", in other words, her front thighs were disproportionately stronger than her hamstrings. This asymmetry can lead to knee issues and sport-ending injuries. To help her achieve her goals and keep her healthy, we concentrated on upper body strength (which is highly important and almost always overlooked for runners), and getting her hamstrings and butt stronger. Within 14 months, "D" got her marathon time to 4:02---in her 40's! And at the end of her latest marathon, her legs felt like they could run another.
•  
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• "P" was referred to me by another client. In her 70's, she came to me to help her prepare for post knee replacement surgery--she was hoping to get in better shape so her recovery process would be quicker and easier. After a thorough evaluation, we directed our efforts to strengthening the muscles around her knees, enhancing her hip and ankle mobility, and relearning how to squat properly. Less than 3 months later, "P" cancelled her surgery. To this day, she still enjoys hiking, swimming, and long walks.....on that same knee.
•  
• "C" was a walking pharmacy. Although she was only in her mid-50's at the time we started working together, she was taking medications for several issues including high blood pressure, diabetes, high cholesterol, and acid reflux, among a few others I can't recall at this time. Tylenol was also her staple for breakfast and a mid-afternoon snack to help with a host of joint pain issues.
  

  

  Combining total-body strength training with a somewhat rigid diet, "C" was able to completely eliminate a couple of her medications, and reduce the dosage on 1 or 2 others. Her low back and knee pain were fully resolved, and she could carry 50 pounds around the gym floor without her heart feeling like it was about to jump out of her chest.
  

  
  
• My last example is my wife. Barbara has never really had a weight problem. Like many women though, she didn't have much muscle either. She was what is termed "skinny-fat"--a higher than normal amount of fat hidden on a thin frame. And quite frankly, these women are the ones I worry about most. They tend to ignore the fact they are out of shape based solely on their outward appearance. In her earlier workouts, Barb struggled to lift 10 pound dumbbells in the bench press, and could do only 4-5 band-assisted chin-ups. Now she grabs the 25 pound dumbbells without hesitation, and can knock out 10-12 chin-ups with a thinner band helping her.
  

  

  And while she isn't Gina Carano, she can hit the heavy bag pretty hard during her conditioning rounds. Now the biggest problem is to get her to stop showing me her "guns", which actually are pretty impressive!
  

  
  

All of these women, and hundreds more, have improved their lives and their confidence through lifting weights. Whether your goal is to lose body fat (not just scale weight), improve your performance for a particular sport or event, reduce your risk of injury, or even have a healthier pregnancy, strength training will benefit YOU!! I am all for incorporating Pilates, water aerobics, yoga and even Zumba! into your workout program, but none of these will provide all the positive benefits you will find on the gym floor.

 

If you would like to discuss the benefits of a tailored resistance training program, give me a call at 775.432.1356 or 775.722.5484 to schedule a complimentary 30-minute Fitness Strategy session.

 

Don

 

MOVING MORE IS NOT ALWAYS THE RECIPE FOR BETTER FITNESS

We live in a culture that is obsessed with diet and exercise. Or at least in a culture that promotes quick-fix meal plans guaranteed to drop 50 pounds, and high intensity exercise programs with names like Insanity, Body Beast, and TurboFire. We live in a culture known for world-leading medical and scientific breakthroughs. Yet we live in a culture where more than two-thirds of the population are in a state of physical decline. We live in a culture where obesity, heart disease, joint pain and sedentary lifestyles are spiraling upwards at a rate equal to that of our federal deficit.

 

In  an attempt to combat the continuous decline in our society's health problem, physicians, clinicians, celebrity trainers and local politicians are tell people to start an exercise program. Or at least to simply "move more." Unfortunately, millions of people are unable to move, yet alone exercise, due to severe pain. Millions more have lesser degrees of pain, and so they push through an exercise program hoping the pain will go away. But pain is often a health issue, and trying to remedy this with a fitness solution will rarely work. For these people, we need to discover the movement equivalent of the chicken and the egg scenario: Do people move poorly because they're in pain, or are they in pain because they move poorly?

 

Enter the Functional Movement Screen (FMS). The FMS is a system. It is a standard operating procedure for appraising movement pattern proficiency. The FMS consists of 7 basic movement patterns that we knew how to do by the time we were 3 years old, with a simple ranking and grading system. It can be completed in about 12-15 minutes, and it tells the administrator if an individual has dysfunctional and/or asymmetrical movement patterns that can increase his/her risk for injury. The FMS is not intended to diagnose orthopedic issues--it simply lets us know if a person has physical limitations that need to be addressed for optimal movement.

 

Many people who are aware of the FMS believe that its' use is limited to athletes. And while this assessment tool is used by professional teams in the NFL, NBA, MLB, NHL, and MLS, as well as by PGA and LPGA players, it is not sport-specific. As FMS founder Gray Cook states, "The FMS is species-specific." These patterns show themselves in everyday movements because we are all human beings. Like an Equal Opportunity Employer, it does not discriminate due to age, sex, etc.

 

Testing movement patterns is crucial. The human brain understands movement relationships, not isolated muscle and joint activities. The interconnection between adequate mobility and stability creates balance, efficiency, and economy of movement. But if pain or dysfunction exists, these patterns result in compensations to maintain movement quantity at the expense of quality. Left unaddressed, altered movement patterns can lead to further complications, including debilitating, career-ending injuries.

 

But once movement deficiencies are uncovered, the certified health and fitness professional can then work with the client to correct those inadequacies. Oftentimes, the problem can be corrected in a few weeks. One of our clients, a male in his mid-50's, had knee pain attempting to perform the deep squat pattern, and low back pain in the press-up movement. In fewer than 6 weeks, he was able to satisfactorily complete both movements fully with NO PAIN. Additionally, after only 3 weeks on his program, he was sleeping through the night (as opposed to waking up 3-4 times), he significantly increased his energy levels, his blood pressure is lower than it has been in 3 years, and is performing exercises he never thought he could do.

 

FMS evaluations are also being used more frequently in business and industry due to the successes seen in the athletic world. Fire departments that have incorporated the FMS into their pre-employment process as well as into their wellness programs have seen costs per injury reduced by as much as 67% (from about $22,500 to around $7,500 for one Southern California department). A major utility company with approximately 1,500 employees in 3 Midwestern states saw their workers' compensation claim costs from strains, sprains, and body motion injuries fall from "more than $1,000,000 to under $300,000" in just 4 years.

To wrap it up, whether you are an athlete who wants to improve her performance on the court, a 47 year-old corporate executive looking to drop 30 pounds before that upcoming high school reunion, a grandmother who simply wants to play with her grandkids, or an athlete coming off of an ACL injury rehabilitation program, don't jump into an exercise routine without first finding out where you have movement limitations, and what you should do to correct them. We need to live in a culture of First move better, then move more.

Don Holly
www.successfitnessreno.com

Certified Lifestyle Fitness Coach (NESTA)
Certified Corrective Exercise Specialist (NASM)
Precision Nutrition Level 1 Specialist
FMS Level 1 certified

 

TAKE A STAND AGAINST SITTING!

Many of you may know that I worked at one of those big-box, just-sell-membership gyms for a few years when I first became a personal trainer. Like most new employees in any business, once hired I shadowed several "veteran" trainers to learn how they worked with their clients. Here's what I observed way too often: Warm up by riding the stationary bike for about 5 minutes. Then on to 2-3 sets of seated machine chest presses, seated back rows, seated leg extensions, seated leg presses, seated lat pull-downs, seated biceps curls and seated triceps extensions. And between those exercises it was 1-2 minutes on the bike to recover.

 

When I asked the most experienced trainer why he used machines so much, he replied that they're easier for his clients to understand (in other words they didn't have to think), and it was easier for him as the trainer. All he had to do was adjust the seat height and select the appropriate resistance by placing the pin in the weight stack. I remember thinking "Welcome to 1985". Problem was, it was 2008.

 

I almost immediately came to despise almost every exercise machine in the gym. On numerous occasions I was even chastised by the club manager for telling my clients that "machines suck and actually promote dysfunction in human movement". It made no sense to me then, and even less so now, to have a client who's been sitting at a desk or in a car for 10+ hours a day sit in a variety of machines and perform an "exercise" that doesn't even remotely resemble any movement we do in real life.

 

As Americans, we already sit far too long. Numerous studies have proven that people who watch TV and/or drive more than 23 hours a week (that's an average of only 3 hours and 20 minutes a day) are 64% more likely to die from heart disease than somebody who drives and watches television less than 11 hours a week. And for people over age 60, every hour of siting can inhibit your ability to perform everyday tasks by nearly 50%!

 

Other health hazards of chronic sitting include:

• High blood pressure and increased LDL (bad) cholesterol levels (after only 2 weeks of sitting 6 hours a day)
• A 30% increased risk of colon cancer and a 50% greater risk of lung cancer
• Increased risk of insulin resistance and Type 2 Diabetes
• Decreased core strength which can result in hyperlordosis (rounded back)
• Tight hip flexors and weak glutes (butt muscles) that multiply your chances of sustaining a debilitating fall
• Reduced blood circulation in the legs leading to varicose veins and blood clots
• Osteoporosis from decreased bone density (of up to 1% a year in women)
• A higher chance of lower thoracic and lumbar spine disc herniation
• Declining cognitive function from a lack of blood flow and oxygen to the brain
• A mortality rate similar to people who smoke

So what should you do to combat the negative effects of prolonged sitting? Most importantly--stand up! Simply standing for 10-15 minutes every hour activates your muscular and cellular systems that process blood sugars, triglycerides, and cholesterol which are mediated by insulin. Next, start walking more. While there is no scientific data to support the adage that we should walk at least 10,000 steps a day for improved fitness (it was a marketing concept developed by a pedometer manufacturer), walking is a good compliment to (not a replacement for) a regular exercise program. Companies such as FitBit and Jawbone, among dozens of others, sell fitness trackers that record numerous physical activities including the number of steps you walk daily. You can even join a community of "friends" on their websites and participate in weekly contests to see who tallies the most steps walked (but the first place finisher should not be rewarded with a DQ Blizzard).

 

Lastly, commit to and perform a regular strength training and cardio routine at least 3 times a week for 45-50 minutes a day. But do yourself a favor and stay off the machines. They suck!

 

 

BE PART OF THE 9%

Gingerbread houses. Watching It's A Wonderful Life on Christmas Eve. Eggnog. Kissing under the mistletoe. The holidays are a time of traditions. And as the calendar rapidly closes in on 2015, another tradition creeps into out minds...the New Year's Resolution. It's the time of the year to assess how well we did in keeping those promises we made to ourselves last January 1st, and to look forward to the lifestyle improvements we desire for the upcoming 12 months.

 

 

 



 

With an all-or-nothing mentality, more than half of the people in the U.S. vow to lose weight, stop smoking, spend more time with their family, and so on. Virtually every bad habit we presently have is fair game to be replaced by something better. I am always somewhat cautiously optimistic when people tell me of their desires to finally get in shape. My reserved nature is with good reason: almost 1 in every 4 people who made a New Year's resolution reverted back to their old habits within a week. And only slightly more than half of resolutionists were able to maintain their pledge until January 31st.

 

In fact, only about 9% of the people making a New Year's resolution see their goal through to completion. Why do so many people fall short in their attempts for self-improvement? I believe there are 3 key reasons:

 

1. Most people know the general outcome they want (to lose weight, for example), but they don't have a systematic plan in place to execute their goal. What do those successful 9% do? They learn the necessary steps that need to be followed from someone who has a proven track record of accomplishment. In other words, they seek the advice of experts--those people who have "been there, done that, and are still doing it!" If you truly want to improve yourself, find the most qualified professional you can. Just because your boyfriend's best friends' nephew likes to lift weights does not mean he is the best person to assess your abilities and build a plan to fit your unique lifestyle.

 

2. Not having a support system in place to help you when the going gets tough (and there will be tough times). Start by recognizing that your plan will not go as smoothly as you like. Life happens. Kids get sick. Your boss needs you to work late tonight. Friends plead with you to go out with them on Friday evening. Once you accept that you will occasionally miss a workout or have to alter your carefully-designed meal plan, you can have contingency plans in place to help keep you from straying too far off course.

 

3. Their reasons for achieving their objective are vague and not rooted in what's truly important to them. Knowing WHY your goal is meaningful to you is crucial to succeed. If your "why" gets you emotional, enough to move you to tears, your chances for success are increased exponentially. If you're exercising simply because your best friend wants a gym partner, you're heading for disappointment again.

 

Once you have addressed these 3 issues, TAKE ACTION! Don't wait for Monday or January 1st. Great achievers like Sir Richard Branson, Maria Shriver or Donald Trump strike when the time is right. And the time to start your next resolution, to make that phone call to a fitness coach, to seek a qualified nutritionist, to be in the top 9%, is today.

 

If you want to get a jump on your 2015 fat loss goal, sign up for our 8-week NEW YEAR, NEW YOU event. This is not the typical Eat-500-Calories-A-Day diet plan promoted by most gyms, infomercials, and diet books. For only $149, you'll receive a complete, safe experience that includes all of the following:

• 16 sessions with a certified nutrition and fitness coach
• a full medical, lifestyle and movement assessment
• soft tissue work
• core stabilization programming
• sound resistance training to increase lean muscle
• energetic cardio routines
• a guarantee you'll lose 2 jean sizes or your money back!
  

To register for this event, or if you have any questions, call us today at 775.432.1356. Don't procrastinate...you must sign up by January 25th as this event begins on February 2nd, and we only have room for 40 life-changing individuals.

Move Better. Eat Better. LIVE BETTER IN 2015!

ESCAPING THE CRAB MINDSET

I have heard the following story a few times in the past 30 or so years, but it has come my way twice within recent weeks, so I thought I would share it with you.

 

If you've ever been crab fishing, you'll witness a phenomenon known as the crab mentality. This also goes by the "If I can't have it, neither can you" attitude that is so pervasive in today's jealous and selfish (I was tempted to write "shellfish") society. When crabbing, fishermen will lower a huge cage containing crab food into the ocean. Dozens of crabs will scramble into the open-top crate to feast on the cuisine at the bottom.

 

Frequently, one or two crabs, when finished chowing down, will begin to climb out of the barred enclosure so they can swim around or just lay on the beach for a few hours. But the rest of the group are content being fat and lazy, and watching life swim by. And they also think that their way of "life" should be observed by everyone else. With this way of thinking, the gang of crabs engage in a sort of pointless "king-of-the-hill" competition to pull those two back in so all of them will experience the same fateful demise.

 

The content, unmotivated crabs will actually jump on those climbing the walls in an effort to pull them back down. If the freedom-seeking crabs persist in achieving their goal, the others will start tearing off their legs so they can no longer ascend to the top. And if the independent crabs continue to exert their will, the group will actually kill them, along with their hopes of reaching their dreams.

 

I see this short-sighted, destructive behavior frequently when helping clients with their health and fitness goals. Friends and family members, satisfied with their own status quo, will sabotage their colleague or loved one. Sometimes it's done intentionally. I've had numerous females come to me seeking assistance, only to have their overweight, directionless husbands, boyfriends or significant others disallow them to work out. Sometimes it's done more covertly. Friends will constantly badger others to "go out for a few drinks", or will bring home fast food under the guise of "do it for me". But the underlying objective is still the same: to keep them from achieving a better life.

 

If you're in a relationship, be it personal or professional, where somebody is constantly attempting to derail your hopes and aspirations, GET OUT...NOW! Be relentless in your climb to the top, and don't allow anyone to pull you back down into their cage of complacency and inferiority.

 

Move Better. Eat Better. Live Better!

RELIEVING HOLIDAY STRESS WITH EXERCISE

As I am writing this blog, it's 7 AM on Black Friday 2014. Yesterday, millions of Americans gave thanks for what they have. Today, many of those same people will trample their fellow man to save 30% on a 50-inch TV. Yes, the next 4 weeks are known as the most stressful time of the year. It's a time when far too many people simply give in to holiday traditions--eating and drinking an extra 1,000 calories a day, spending absurd amounts of money on material things, and completely ignoring their personal health.

 

Everybody's stressed out! Even everyday issues seem insurmountable. And when all of these internal and external stimuli are magnified for the next 28 days, it results in emotional, mental, and physical strains on our body. These chronic strains often lead to anxiety and depression, high blood pressure, heart problems, cancer, and can even change the architecture of our brain.

                        
 

 

Stress is simply our body's response to all of these challenging factors. Stress activates our body's sympathetic nervous system--our "fight or flight" response. And during those infrequent times when you're being chased by a Doberman, stress is good. Chronic stress, however, causes our adrenal glands to pump more cortisol and adrenaline into our bloodstream. The excessive amounts of these hormones can inhibit digestion, slow liver metabolism, decrease cellular repair, increase memory loss and lower immune functions.

 

Excess cortisol also results in additional belly fat and can zap our energy levels. This is why we often crave comfort foods, usually sweets that contain high amounts of simple sugars (donuts, cinnamon rolls, pie and cake). Our body also seeks out foods higher in fats, and alcohol for a quick, but short-lived boost of energy.
 

THERE IS A CURE!!                                  

 

The proper amounts and types of exercise can help us control the emotional, mental and physical feelings and changes that accompany chronic stress. Exercise increases the ability of our body and brain to recover from all those stimuli that are constantly bombarding us. In 35 separate studies of women, 66% showed an increased risk of breast cancer in women who do not exercise regularly. Another study also showed that 70% of men over the age of 65 who exercised regularly have a decreased chance of fatal prostate cancer.

 

Exercise also:

• Increases the efficiency of energy production without elevating toxic oxidative stress
• Increases insulin receptors to better utilize blood glucose
• Keeps cortisol levels in check
• Helps the brain relax during stressful situations
• Reverses the effects that stress has on the hippocampus

 

When exercising to reduce stress, remember to keep your intensity levels fairly high (a 7-8 out of 10 on your personal rating of perceived exertion (RPE) scale) and the duration fairly short--30 minutes is a good amount of time. And three 30-minute workouts a week is manageable for everyone, it's less than 1% of our weekly hours. Incorporate a mixture of resistance training and conditioning work to strengthen the muscles, heart and brain.

                                                        



 

Also insert 30-45 minutes of parasympathetic activities daily to aid in recovery. This can include meditation, yoga, massage or foam rolling, taking a warm bath and reading. It doesn't include technology, so turn off the TV, put the smart phone away, and stay off the internet (although shopping on the internet may keep you from stomping your neighbor at Wal-Mart!).

Happy Holidays!

Move Better. Eat Better. Live Better!!

 

 

 

 

 

5 HEALTHY HOLIDAY EATING TIPS

I often miss the holiday seasons of the 1970's. A group of friends would get together on Thanksgiving morning and play football or basketball for a few hours, then spend the afternoon with our respective families enjoying a nice holiday meal. It was a time when the spotlight of the day was on having quality time with others.

 

But these days, the focus has shifted to quantity instead of quality. It's all about eating as much as we can. Hours on end are exhausted planning an extravagant menu. Cooking and baking begins the day before. Appetizers that will make your arteries look like the I-405 on a Monday morning are on the table 4 hours before the main meal is scheduled to be served, so we have something to constantly munch on while we sit on the couch mindlessly watching the first of a half-dozen televised sporting events.

 

This tradition begins on the last Thursday of November and runs non-stop through New Year's Eve. It's become a 34-day party where millions of Americans give themselves permission to gain another 7-10 pounds.

 

But it is possible to enjoy the holidays without plumping up like a Butterball turkey. Here are 5 easy tips to help you maintain your body weight, and your sanity, during this jolly-filled time of year:

 

1. Don't arrive hungry. Not eating all day so you have plenty of room to feed your face will cause your metabolism to slow and your body to hold on to fat. Instead, plan your meals so that you are not starving when sitting down for that feast. Eat a healthy breakfast, and then a small snack about 2 hours before the main event. 
2. Bring something healthy. Not only will your hostess appreciate your thoughtfulness, but you will now have at least one nutrient-rich food to eat. And this dish doesn't have to be expensive or time-consuming to make. Just see below for a simple, healthy alternative to calorie-laden mashed potatoes.
3. Don't load your plate with some of everything. You'll be tempted to eat everything on your plate, and then go back for more (because everyone has to have seconds, right?). Instead, take smaller portions of 2-3 items at a time, and feel free to have more when your plate is empty.
4. Eat only until you're 80% full. The turkey should be the only thing stuffed at the table. And unless your name is Frank Barone, leave the stretchy pants at home.
   
5. Don't hang around the table/dining room /kitchen after eating. Go into a separate room where there is no food and enjoy the company of others. Have a meaningful conversation, play board games, or better yet, go for a walk. Just leave the boob-tube off.

There you have it...5 simple tips for making your holiday meals more enjoyable while you make your waistline less noticeable.

 

• Coconut Cauliflower Mash: Place 3 cups of roughly-chopped cauliflower, 1/4 cup of crushed cashews, 1/4 cup of coconut milk, and a pinch each of salt, pepper, and cinnamon in a pot and bring to a boil over medium heat. Reduce heat to low, cover tightly, and simmer for about 15 minutes. Place mixture in a blender or food processor and puree until almost smooth, adding a tablespoon of water if mixture is too thick for the blender to get moving. This side dish serves 2 people, and has only 205 calories, 14g of carbs, 4.3g of fiber, 13.6g of fats, and 6.6g of protein. (Courtesy of Precision Nutrition)

 

Happy Thanksgiving!!

 

Move Better. Eat Better. Live Better!

       

 

 

STICKS AND STONES...

 

While sticks and stones can break our bones, eating poorly and not incorporating strength training into a regular exercise routine can be even more debilitating in the long run.

 

You see, when we reach the ripe old age of 30, our body stops building bone mass. And by the time we turn 40, we begin losing about 0.5% of our bone mass every year. That may not sound like much, but at that rate we'll lose one-tenth of our bone mass by age 50! And this loss increases substantially more for women during menopause. It's no wonder that 33% of all women and nearly 20% of men will suffer an osteoporotic bone fracture at some point in their lifetime. But hope is not lost. There are things we can do to slow the rate of bone loss, and even increase our bone density well into our 50's and 60's.

 

 

Eating a balanced diet is essential to decreasing the risk of bone loss. I've written about this before (see our June post titled Balance), but ensuring we eat enough vegetables and fruits to offset our commonly high-acidic diets will prevent the body from robbing vital calcium from our bones to keep us in a necessary neutral pH. Our bones contain nearly 99% of our body's calcium, so they're an easy place to pull acid-neutralizing minerals.

 

Unfortunately, pharmaceutical and supplement companies have convinced us that all we need to do to increase our calcium levels is take a few pills every day. But research has shown that taking more than 1,000 milligrams of a calcium supplement can be harmful. It can lead to increased risks of breast cancer and heart attacks. In addition to this, excess alcohol and/or caffeine (coffee and energy drinks), as well as too much sodium, will impede healthy bones. And many medications for depression, cancer, diabetes and even heartburn can reduce mineral absorption.

 

To maintain bone integrity, we should be getting between 600 and 1,200mg of calcium every day, mainly from food sources such as dairy products, cheddar cheese, leafy green veggies, broccoli, tofu, turnips and almonds. We also need to ensure we are getting plenty of vitamin D from high-protein foods like salmon, sardines and whole eggs, and just getting out in the sun. Vitamin D increases calcium uptake.

 

Strength training is also crucial for keeping brittle bones at bay. I have read of cases where women in their 40's and 50's have increased their bone density by as much as 13% in just one year by lifting weights 2-3 times a week and eating properly. And while I don't recommend people use dysfunction-promoting machines to exercise, our body can't differentiate the source of resistance training. Simply placing physical demands on our skeletal and muscular systems will lead to increased bone formation.

 

So heed these words, and you too can avoid the hurt caused by broken bones.

 

 

 

Move Better. Eat Better. Live Better!

GIVE A MAN A FISH OIL SUPPLEMENT

Give a man a fish and you'll give him the gift of better health for the day. The benefits of marine foods and their high content of Omega-3 fatty acids have been well-documented the past few decades, although its reputation has been unfoundedly tarnished lately due to one publication. But after some further reading, I've found that the contents of this "study", as well as the author's credibility, are highly questionable.

 

Let's look at why Omega-3s are ESSENTIAL for our body to thrive. When talking Omega-3s, we're looking at:

• Alpha-Linolenic Acid (ALA) which is derived from plant-based sources such as hemp, flax, and chia seeds, as well as walnuts
• Docosahexaenoic Acid (DHA) which comes from fish and algae
• Eicosapentaenoic Acid (EPA) which also comes from fish and algae

These Omega-3s are classified as essential because our body cannot manufacture them. We must get them from food sources. Research has shown that DHA and EPA are the most beneficial for us. ALA can be converted to EPA by our body, but in such a small percentage that we would have to overeat these foods to see any significant benefits.

 

Further, our typical Western diet is generally high in Omega-6 fatty acids. These come from poultry and other factory-farmed meats, cereals and wheat, most vegetable and seed oils including corn and safflower oils, nuts and a dozen other foods. Studies show that just a few generations ago, the ratio of Omega-6s to Omega-3s we consumed was close to 1:1. With the "advances" in food processing and refinement, increases in genetically modified foods, and our overall poor dietary habits, that ratio is now closer to 16:1.We need to start tipping the scale back to how our great-grandparents ate.

 

 

 

The benefits of Omega-3s include:

• a decreased danger of chronic diseases, including some forms of cancer
• an increase in immune and nervous system functions, as well as improved brain development and cognitive performance
• a lower risk of Alzheimer's disease and dementia
• better cell membrane permeability
• a reduced threat of sudden cardiac death
• strong evidence of improving body composition and alleviating depression

Additionally, one study showed that taking 1 multi-vitamin and 1 fish oil capsule daily lowered the incidence of aggressive behaviors in elementary school-aged children and in prison inmates (I don't know if there's a connection between these two groups or not).

 

Unfortunately, much of the available whole-food fish supply today contains environmental pollutants. Added to that is the prevalence of farm-raised fish that also decreases the amounts of natural fatty acids they provide. As a result, A fish oil supplement should probably be taken every day, while we scale back our fish intake to occasionally. Fish oil supplements should contain at least 30% EPA and DHA, and a combined minimum of 330 milligrams of the two. Take 2-3 grams daily with meals. If you're a vegetarian or prefer algae oil, lower the dose to 1-2 grams / day.

 

Lastly, fish oil may not be suitable for everyone. Those people who are taking blood thinning medication, those who have an upcoming surgery, have an abnormal heart rhythm, or bleeding disorders should consult their physician prior to taking an Omega-3 supplement.

 

Teach a man to take a fish oil supplement every day and you will very likely improve the length and quality of his life!

 

Move Better. Eat Better. Live Better!

6 MOVEMENTS THAT YOU SHOULD INCLUDE IN YOUR WORKOUTS

Like the majority of people who begin a weight lifting program, I built my workouts around a typical body part routine. Monday I would focus on my chest, shoulders and triceps, Tuesday was legs, calves and abs, and Wednesday's workout included my back, biceps, and forearms. This is all I knew, which was gleaned from the various bodybuilding magazines in the 1980's. It is a very effective program for those whose primary goal is to compete in a physique contest where the body is judged while standing still. Today, this "split" routine is how most people, regardless of their goals, continue to train. And how most trainers still train their clients.

When I first started studying for my National Academy of Sports Medicine Personal Trainer certification, I became fascinated with the structure if the human body. Everything in our body is connected, with muscles running vertically, horizontally, and diagonally to ensure proper movement. Just pick up any anatomy book, or better yet read Thomas Myers' Anatomy Trains, and you'll see what I mean. 

As an example, let's look at the latissimus dorsi, commonly known as your "lats". This large back muscle on each side of your spine originates as far down as your last lumbar vertebra, and on its way up to its insertion on your opposite side upper arm bone, it attaches to your thoracic spine and ribs. Now picture pitching a baseball or shooting a layup in basketball. When you release the ball from your right hand, your left leg is planted on the ground. Power is transferred from your left foot to your right arm, with that lat muscle being the conduit from the left hip/glute to the right shoulder.

So what's my point? Unless you're working out solely to look better standing still, there is no reason to ever train your body by isolating your muscles. It simply doesn't make sense. Our body is designed to move as one unit, not a bunch of separate muscles working independently.

With that being said, a complete workout program MUST include these six basic movement patterns, provided you can perform them without pain. These movements all utilize multiple muscles and multiple joints. They will challenge your body in a way you are designed to function, and will burn more body fat than single muscle group exercises. Here are photos of my daughter Emily performing these 6 essential moves:

1. SQUAT (a kettlebell goblet squat)

2. UPPER BODY PUSH (a basic push-up)

   

3. UPPER BODY PULL (a band-assisted chin-up)

  

4. HINGE (a kettlebell deadlift)

  

5. LUNGE (alternating leg lunge)

6. TWIST (TRX Rip Trainer Lacrosse shot)

  

Move Better. Eat Better. Live Better!

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ACL TEARS: A TWIST OF FATE?

Ahh. 'Tis the season. And while the local departments stores already have their stockings hung by the cash registers with care, I'm referring to the fall/winter sports season. Yes, football and indoor volleyball are already upon us, while basketball and skiing are right around the corner. Unfortunately, with these sports come a huge increase in knee injuries.

Every year there are over 100,000 reconstructive ACL surgeries in the United States. That's an average of 2,000 repaired knees in each state. And about 1/3 of these involve high school-aged female athletes. If you didn't already know, females are 4-10 times more susceptible to knee ligament tears than men. We can get into a discussion on the reasons why this is, but who cares? What we need to do is twist the arms of physical education teachers, strength and conditioning coaches, and athletic directors to prioritize reducing the risks associated with these traumas.

Let's start with a little simple anatomy and physiology. The anterior cruciate ligament, or ACL and the medial collateral ligament (MCL) are both attached to the femur, or thigh bone, and to the tibia in your lower leg. They work together to keep the tibia from moving forward and inward. These two ligaments are the most prone to tears when discussing knee injuries. When torn, the knee joint loses stability, especially during rotational activities and when participating in almost every sport. Recovery from these tears are a fate worse than death--they are expensive, lengthy, and physically challenging. And once you suffer this type of damage, your chances of a future injury are significantly more likely. Just look at Kobe Bryant and Derrick Rose for recent examples.

These ligamentous injuries rarely occur when we're standing on both legs. Usually the damage is done when we are running and try to decelerate, stop, and or change directions too quickly. They are also caused by landing awkwardly after a jump, causing the knee to twist and/or hyperextend. Weak glutes and hamstrings, and a lack of ankle dorsiflexion also contribute to the likelihood of knee issues.

To stop tempting fate, athletes and exercisers need a thorough strength and conditioning program that begins with a complete warm-up. This warm-up must include exercises that take all joints through their full ranges of motion, as well as incorporating movements in all three planes of motion. The attention here is on stabilizing and mobilizing the proper joints.

There also has to be a strength component in your plan. This doesn't just mean lifting weights. It means learning how to control movement while under a load, known as eccentric strength. An example of this is being able to "stick the landing" when jumping or hopping. This is functional eccentric strength. Remember, these injuries almost never happen when on both feet, and they never occur when seated or laying down. Therefore, machines such as the leg press, leg extension, and leg curl should never be part of your arsenal for combating knee problems.

Add a progressive inventory of single leg movements such as squats, dead lifts, hops and bounds into your routine. These will enhance your body's ability to stabilize itself while you're playing your sport. Once your body can demonstrate the ability to reactively stabilize, you should insert some power exercises to your program. This means adding exercises that generate as much force as fast as possible, while controlling the movement. Power training is necessary to excel at all sports, as well as to keep from getting hurt in everyday life.

There you have it--a guide to keeping you from twisting in the wind because you weren't properly prepared for the unforeseen demands of your sport. Follow these recommendations and your Christmas list won't include a new knee brace, titanium crutches, or a gift certificate booklet to Physical Therapists R Us!

 

If you have questions on specific exercises that should be incorporated into your training program, give us a call at 775.432.1356.

Move Better. Eat Better. Live Better!

Please feel free to leave a comment in the space below. Thanks!

 





CONTROL PAIN AND GET YOUR LIFE BACK

Did you know that tightness in your calf muscle can be a cause of TMJ? Or that shoulder pain can be a result of tension in a thigh muscle? If not, you are about to discover some powerful information that truly can change the way you live your life. I'm going to give you some strategies to help alleviate, and very possibly eliminate, the pain you're now suffering.

 

I want to discuss trigger points. I covered this topic a couple of months back, but it is so prevalent among almost every client I've ever worked with that I feel it bears more attention.

 

What are trigger points? Basically, they are knots or adhesions in our muscles and fascia (picture cellophane wrapping all of our muscles, bones, joints, and everything else inside us) that occur as a result of stresses we've placed on our body. These stresses can be chemical, nutritional, emotional, and/or mechanical. These knots release a chemical called hydroxyproline that causes irritation, sometimes almost paralyzing-like, to our nerves.

We need to reduce or get rid of these trigger points and the pain associated with them. This is done by putting pressure on our muscles. Look back to our first two sentences and note that trigger points in one area can refer pain in another, seemingly unrelated, part of our body. If you have shoulder pain for example, you may have adhesions in your glute (butt) muscles or even just above the knee. Therefore, it may take a little experimenting to find the origin of the pain.

 

Back to applying pressure--you must apply enough pressure to begin to flatten out that knot. If what you're doing looks more like rolling out a pie crust, you won't be very effective. The pressure has to create a level of discomfort, but not to the point where it's so painful that your body tenses up.

 

The tools you need are fairly inexpensive--less than the cost of one visit to a quality massage therapist. We use high-quality foam rollers (about $25), tennis balls ($.75), Lacrosse balls ($2.50), and massage sticks (around $30). You don't need more than this.

To get started, take your device, find a painful spot in a muscle, and apply pressure on that knot from 30 seconds to 2 minutes, then move on to the next one. The crucial take-away here is that frequency trumps duration. You can do your soft tissue work several times a day (start with once or twice and slowly work up to 5-6) if necessary, but don't focus on an area longer than a couple of minutes at a time.

 

And I'll be very honest here--the first time you get into a nasty trigger point, it can be excruciatingly painful. So much so that you may ask yourself whether or not it's worth it. Trust me--it is. That pain means you have an issue that will only get worse, and can easily lead to a serious injury. Don't give up!

 

Once you get rid of a trigger point, it's a good idea to go back to that spot every couple of weeks to see if it's returned. Very often, repetitive movements, lengthy sitting, and the like can cause trigger points to return. This may create compensation movements elsewhere in the body that will result in more pain.

 

I'll leave you with a few final notes:

• If you have pain anywhere in your body, you have a trigger point issue. You have a muscle problem. You have a fascia concern. If you don't address them, your pain will get worse;
• Drink plenty of water after soft tissue work. You are releasing toxins and other gunk back into your body, and they need to be flushed out. Try to drink 3-4 glasses of water within an hour of finishing your therapy;
• If you have more than one trigger point in a muscle, work on the most painful one first. Then move to the next most painful, and so on;
• Stretch the muscle slowly after you work on the knots. Never stretch first as you can make that trigger point even tighter;
• Finally, seek medical advice if your pain doesn't improve, or you feel things are getting worse. You may have a more serious issue at hand.

I can tell you in complete honesty that doing soft tissue work has helped me immensely with how well I move, and the same is true for dozens and dozens of clients I've coached. Don't put this off any longer. Now is the time to take back control of your body and your LIFE!

Move Better. Eat Better. Live Better!


If you liked this post, or have any questions or concerns, please comment below and we will address your issues. Thank You!

THE TRUE MAGIC OF HEALTH & FITNESS

Getting out of shape is not something that occurs overnight. Nobody goes to bed, waking up 8 hours later having gained 40 pounds. Gaining weight to the point of being displeased, even disgusted with how you look and feel, and lacking the self-confidence and energy to do anything about it, takes months or years of poor lifestyle habits. It is when we are feeling this depressed and desperate that we fall prey to any and all get-fit-quick workouts and pills out there. Sadly, there is NO magic workout or infomercial diet when it comes to getting into shape.

When you reach the point that you are truly ready to change how you look and feel, it has to start within you. You have to pull up the reason from deep down inside--the reason that is so intense and personal that it makes your eyes tear up. For me, it was being fed up with getting picked on and laughed at for how I looked. Once you have your "why", you now have the real magic. Armed with your emotional why, you can make anything happen.

Next, you must take action. And you must do it NOW, while you are fired up. For many people, this means joining a gym. And frequently the determining factor is price. For just $19 a month, you get access to 10,000 square feet of equipment. Plus you get everything else that comes with it: little, if any, professional assistance, screaming meatheads dropping 300 pound barbells, and figure-it-out-for-yourself exercises on machines that were probably invented before you were born. Take a look at the design of those machines--95% of them have you sitting or lying down, which is probably what got you out-of-shape in the first place!

Your intentions are good. You're at the gym. You have a plan: forty-five minutes a day, four times a week on the treadmill. And although you may feel better for a week or two, rarely will you see changes that last. And so the frustration creeps in...again. You're looking at yourself in the mirror ready to throw in the towel. Don't do it!!

Do whatever it takes to keep moving forward. Getting back in shape, just like getting out of it, takes months and years. There are going to be difficult days, lots of them, especially in the beginning. But you don't have to do it alone. I had someone guide me early on. I owe a lot to Ron C. His pushing me in the gym allowed me to succeed in all areas of my life...physically, mentally, emotionally and even financially. Fitness literally changed my life.

If you are serious about finally wanting to change your body and your life, get professional guidance. Don't walk on the treadmill. Walk out your door and find a fitness center, a community of like-minded people who are doing what you want to do. Find a place with highly credentialed fitness professionals who are dedicating their lives and careers to continually learning how to help you, not just someone who adjusts your seat height and puts the pin into the weight stack.

There are no magical workouts or pills. But there is a place dedicated to make you look, feel, and move so much better, it will seem like magic.

BEING AHEAD OF THE PACK

A couple weeks ago I was sent an email from our nutrition mentor, Dr. John Berardi, PhD, founder of Precision Nutrition. The email included a video presentation he did several weeks prior titled The Future of Fitness and Nutrition. In that video, JB noted several paradigm shifts that will affect the manner in which fitness professionals train their clients. I want to share a few of them with you.

> "Personal Trainers" will have to move from simply instructing exercises to helping their clients manage their lifestyles. This means helping people move better before they move more, make better food choices AND help with their eating behaviors. It also entails helping their clients manage their lives and caring for themselves in a more holistic way. 

This sounds a lot like what we are already doing. Success Health & Fitness does not employ
personal trainers--we are Professional Health & Fitness Coaches. In other words, we have the
credentialed knowledge and experience to do more than just carry a clipboard and watch you
exercise. We are movement, exercise, and nutrition certified to help you manage your health   
and fitness lifestyle.

> Trainers will need to move from studying solely exercise science to understanding how to help their clients make lasting changes. Many trainers don't realize that their methods of training may actually hinder their clients' progress. Most adults won't respond well to the in-your-face, Biggest Loser trainer.

The fitness professional of the future will need to meet their clients where they are physically,
emotionally, socially, and financially. The present "one-workout-fits-all" (ie: Crossfit or big-box 
gym) mentality will not fly as people become more demanding for professionals that will tailor
health and fitness programs that work for them specifically.

> The move from telling clients what to do and eat to helping clients understand what's presently holding them back and working with them to find solutions. Trainers, especially those new to the business, are more concerned about telling and showing their clients what they know, and what they think the client should do rather than taking the time to listen to their clients' needs and reasons.

> Stop giving your clients too many things to work on at once. If you've ever had a personal        trainer, this scenario may sound familiar: "I want you to eat breakfast every day within 1 hour   of waking up, followed by 5 more 300 calorie meals. And drink 96 ounces of water today. And come to the gym at 5PM to blast your chest and back. And take 10 grams of creatine. And..."      

Fitness trainers will need to give their clients the one strategic, clear practice that will make the
biggest difference for them at that time. As we tell our members here, it's baby steps...We have to
move better before we move more; we have to eat clean before we think about counting calories; we
need to do some soft tissue work before we stretch.

Thanks again to JB for putting out more good information, and affirming that we are in the top 10% of fitness professionals who are leading health and fitness into the future. Thanks also to all of you reading this post. We truly appreciate you taking the time to follow us.

STAYING WITHIN YOUR PLAN WHEN DINING OUT

WOO-HOOOOO! It's Friday! Just 8 more hours left in the work week and then it's 60 hours of getting outdoors, watching the Reno Air Races or the NFL games of the week, and...dining out with friends and family. Over the next 2 1/2 days Americans will typically about 150% more calories than they do during the average weekday. Much of that effort spent on the treadmill or in those spinning classes will be in vain as we gorge at our favorite large chain or fast food restaurants 2-5 times between Friday and Sunday evenings. But there are things you can do to make the experience a little healthier.

1. Plan. Have an active say in where you want to go. There are better choices out there such as a locally-owned restaurant where they serve, or better yet grow their own, organic vegetables and offer local lean meats. And while you may not get your way every time, any opportunity to eat at Great Full Gardens instead of the Cheesecake Factory is a step toward better health.

2. Research. Ok, you lost. It's The Cheesecake Factory tonight. Most national chain restaurants post their menu online, so take 10-15 minutes to do a little investigating. You're in the mood for some pasta? TCF's Shrimp and Angel Hair Pasta has 850 calories, whereas the Bistro Shrimp Pasta dish is a whopping 2290 calories. Apparently Bistro is the French word for butt-load of fat! And then there's the cheesecake for dessert, with an average calorie count of 927. Not too surprisingly, there are NO fat calories listed online for any of their menu items. My guess is the calculators couldn't add that high.

3. Remember Your Protein and Veggies. Make sure you start with your lean protein--chicken or fish are usually available and are generally a healthier alternative to beef. Then add your vegetables. If you want an appetizer, order a salad with oil and vinegar dressing on the side. Pass on the ranch, which has become the country's 2nd leading condiment after ketchup. A 1-ounce serving is 145 calories (and almost nobody uses only 1 ounce of ranch dressing). Avoid everything that's deep-fried.

4. Have It Your Way. It's your meal, so don't be afraid to order the food the way you want it. This means having your chicken grilled or your salmon steamed, without any butter or extra oils. Same goes for the veggies--steamed without anything added. Your food server works for tips, so he or she should do whatever it takes to ensure you are satisfied. Don't be afraid to ask.

5. Get a To-Go Box. Over-sized portions are way too common these days. Before your food is brought out, ask your server for a to-go box. When your meal arrives, place any amounts that are above your recommended portions in the box and ask your server to keep it for you until you're ready to leave. This way you won't be tempted to overeat.

6. Go Easy on the Spirits. Alcohol has about 7 calories per gram. And while that glass of house wine is only about 12% alcohol, it can easily add 225 calories onto your meal. And one 6-ounce  margarita is about 300 calories. Ay Carumba!

7. Stick to Your Habits. Lastly, you're with family or friends, so slow down and take time to talk. Remember that it takes roughly 20 minutes for your brain to get the signals from the stomach that you're getting full. Maybe longer if you're drinking. So take at least that long to eat your meal, and stop eating when you're 80% full or are no longer hungry.

Have a great weekend! Move Better. EAT BETTER. Live Better!