Fat & Fit?

I recently saw something that said something to the effect of "If you aren't fit (if you don't hit the gym) please sit this one out".

Now, it made me think about what fit meant to people. To most of society fit means thin for the ladies, for guys means hypertrophied bodies. What is 'fit' really? Take a glance around the next time you go to work out. Are there people there every time you go that are working hard on the cardio machines or in the cycling classes that in every day clothing (or in a bathing suit) look 'unfit'? In other words, do they fit the shallow idea our society has of 'fit'?

I know a man, who has been through an amazing journey of fitness, over the years has lost over 100 pounds and can talk the talk, and is more knowledgeable than most trainers I have met. If you saw him you would never think of him as 'fit'. He can, however run circles around most of us, lift heavier weights than most men and is one of the healthiest people I know. His HDL cholesterol is beyond good, his resting heart rate is approximately 56 bpm, he runs 3 -5 miles 5 times a week. He will never look the part of athlete, but he is one - and he is fitter than most individuals who look the look of fit.

The other day, a 25 year old, size 5, 119 lb woman came to me for a body fat caliper test. Her result 26% body fat. TWENTY SIX! As per the calculations she had 28 lbs of fat. Is this by any means fit? For the average American this girl was 'hot'. No muscle definition, she smokes, she drinks, she doesn't get enough sleep. Trust me, in 10 years this will definitely show physically, mentally and take its toll on her overall health.

Just keep these things in mind when you are working out, when you don't think the weight is coming off or that you don't look like a fitness model (male or female) and therefore aren't fit.
Just answer a few questions truthfully: Do you do cardiovascular training 3 x a week or more? Is your heart rate between 75% and 87% the whole time (excluding any interval days)? Do you consciously train with weight bearing exercise 3x or more a week? This could be your own body weight or weights, circuit training or functional training included as well.

If you can say yes but you still have a body that doesn't look 'fit' just keep in mind that genetically we also have three different body types as well. Be honest with yourself as to which one you fit in.

The Ectomorph - lean, flat, delicate bone structure and has a hard time gaining muscle.
The Endomorph - Rounder, has a hard time defining muscle, can be considered 'stalky'.
The Mesomorph - Muscular, athletic build, however will gain fat easier than an Ectomorph.

Imagine an Endomorph that works on extreme cardiovascular training. We all know of an Endomorph who does this. This man was stalky all of his life, had a heart condition and had to undergo surgery. He is however a avid cyclist and owns over 40 bikes.

He is fit. He is Robin Williams. He rides his bike as much as he can and has done so with his buddy Lance Armstrong. Would you imagine Robin Williams as 'fit'? Why not? Because he doesn't look the part? Probably.

You can be fit, healthy and on your road to looking the best you can be, keep the expectations real and don't let anyone tell you otherwise. One of the best things you can do for yourself is find a fitness professional who knows what they are doing like the gentleman I mentioned above - a person who isn't 'fit' only due to age and genetics but knows what they are talking about through experience and education, it is an eye opening experience to work with someone like that who can guide you to health. Eat right, exercise and don't forget to enjoy life!

Summer of the Greats

Even if you don't follow sports you can't help but to know that this is the summer of the greats. World Cup fever and Cycling fever (Tour de France, Lance is back) have set in and its impossible to ignore the amazing athletes competing in their full glory.

Why do we admire these athletes and get caught up in the excitement of these modern day Gladiators fighting in their arenas for the ultimate prize? So what is it about these amazing individuals that make them who they are? Why are they our heroes?

Call me crazy but I am going to say its their ability to say "I can". Sure talent has everything to do with it too, but its always mind over matter that gets you through the rough times, the pain, the hardship to overcome that little voice in your head that says "I can't". Of course we might give in to the "can't" but that is not a problem, just shake yourself off, smile and say the words "I am a Champ". If that sounds silly, please take a second to ponder. If you don't think you are a Champ who will?

YOU are a champ.

YOU can do it.

Give the word "NO" the finger and in the famous words of Nike "JUST DO IT".

"I can find the energy after a long day to help my child with her homework."
"I can find a smile for the stranger on the street."
"I can change my attitude and find a nice thing to say."
"I can wake up a half hour earlier and do some Yoga."

Whatever it is that holds you back just remember that its up to you to become the person you want to be. You are only a victim to your circumstances when you make yourself one. Look at Lance, he had very little hopes of surviving Cancer. "I can't" wasn't an option for him.

Recognizing Signs of Suicide

If you were to check dictionary.com and look up the definition of "health" you will find the first definition as this one:

1. The general condition of the body or mind with reference to soundness and vigor.

Usually the first thing that comes to mind when we think of heath is a fit body. We are conditioned as a society to see images of athletes as the epitome of health, and when it comes to the physical aspect of it they are. What we tend to ignore at times is mental heath, the emotional health necessary to function in this highly stressed out world. As a society we also sometimes see depression or the inability to deal with unbearable amounts of stress as a weakness, this isn't so.

Our brains are a complex network of neurons and chemicals that regulate our whole bodies, but also our moods. Sometimes there may be chemical imbalances that lead to depression and/or bi-polar tendencies. Other times life just gets so hard that the average person just has a very hard time dealing with the load they feel is crushing them - this is no less serious than an actual chemical imbalance and clinical depression.

Either way, life can seem bleak and impossible to the individual who is going through either extreme stress or biological depression. It is important to recognize the signs that your loved one may need help. Here are a few:

• Depression.
• Change in habits.
• Irritability: The person may seem excessively irritable and unable to focus.
• Anger: Excessive anger or outbursts.
• Low Self Esteem.
• Withdrawing from loved ones, friends and family.
• Feeling like nothing will change and they are trapped and helpless.
• Lack of interest in usual activities or hobbies.
• Lack of sexual interest.
• Drug or Alcohol Abuse.
• Talking about death or dying. Expressing an interest to end their life.
• Giving away prized possessions.
• Recent loss: of loved one through death, divorce, breakup, a job or other important thing in their life.

These are signs that someone you know is going through a very dark time in their life. They may have a sign or two or all of the above, know they are not always a cluster of signs but the one or two that the individual exhibits is serious enough to recognize something is seriously wrong.

Often when we face this we don't think the person we love would be capable of taking their own life, however we need to understand that this dark mental place is very unique and we must understand that it is a serious situation. In no way should a person blame themselves if this happens, but you can also never be too careful when it comes to leading a loved one to help.

Also know that to the suicidal individual this is the only way out. Many feel anger at the selfishness of the person who ends their own life, but in their darkness they see their passing often as a good thing, in their mind it will be better for their loved ones if they are gone. Being aware that this is the way a depressed and suicidal individual sees their warped reality gives us the understanding that they are capable of ending it all.

Suicide hotlines not only offer support for the suicidal individual but also can provide a concerned friend or family member with the correct tools and point to the right direction to find help.

Here are a few numbers to call:

1-800-Suicide
1-800-273-8255
If you are feeling suicidal you can call 911 and tell them so. They will send help.

Websites:

www.hopeline.com
www.dbsalliance.org
www.contactwecare.org
www.thetrevorproject.org (helping the LBGTQ youth if you are Lesbian, Bi, Gay, Transgender or Questioning or know someone who is and is suicidal or in crisis, this is their focus)


Never hesitate to help, even if you think someone is 'crying wolf'. Even if this is the case they are crying for help, and never ever feel it is your fault if it is too late.

Mind, Body and the Marathon

Aching finger joints, an incredibly sore throat, heavy head and pain in the palms of my hands. Discomfort and extreme pain, I do nothing to stop this, I actually do more and more to make it worse. This is pain ''on purpose''.

Who would purposefully do this? Why would anyone seek this pain in any way?

Who? Why, every single one of us who have spent no less than an hour at the side of the road as the Miami Marathon 2010 runners run by. Each one of us standing to the side there because we have a hero, a runner putting themselves through something so intense yet so satisfying. Not only do we cheer on the person we came to see, but each and every one of those runners end up being 'our' runner.

The pain, satisfaction, intensity, focus and suffering etched on the faces of the thousands of runners who pass by make this an experience not only for them but for us. I can't compare in any way the minimal discomfort that I am feeling by slapping my hands together and screaming words of encouragement for hours - some runners not even noticing but for those who look up in pain and nod, or say 'Thank you' it makes every second worth it. I know, I have raced, I know the shot of adrenalin that you get from a friendly word and smile and it means so much. Its what gets you through those last few yards, feet and steps as your body screams and begs for you to stop, the words "YOU GO GIRL! YOU CAN DO IT!" acting like a super drug that lets you finish strong.

Unfortunately due to knee problems I will not know what it is like to run a Marathon, and that is just fine. Being the #1 Support Team for my Marathon runner is a source of pride, always making sure he has everything he needs nutritionally for weeks, getting the gear and pre and post race supplements and items, driving him home after he showed me the strength of his mind and body.

Any race is a mind game, the number one obstacle in our way either leading us to failure or to depths of will power no one knew they had. The difference between that woman dragging herself to the finish line, someone who weighs no less than 185 lbs and is no taller than I (5'3") and someone who says they can't do it is just the brain. SHE is my hero, she has conquered the biggest obstacle she can, the part of her brain that tells her not to do it, to quit, to stop because she is tired. I was amazed at the difference in the physical landscape that were the runners. For the most part most were doing the half Marathon (trust me 13.1 is half of nothing - its FAR) they came in all shapes and sizes, all ages from young teens to adults that were no younger than 75. Some walked it in, some jogged it in, and for those who were finishing the full, some almost crawled it in.

No matter what, each person who passed the finish line gave themselves a gift that many of us don't give ourselves. That would be the words "I can!"

Tears well up as I scream and clap for the runners, those super heroes each and every one. The pride I feel is not only for my runner bur I feel as much pride for each and every single one of them. I told my Superman that next year, even if I walk it I will give myself the gift of "I can" and get my knees through that 1/2 Marathon, even if I do it in the same time as he does his full.

For now, I nurse my aching hands and throat, happy that I got that smile, that nod, and even a high five from the heroes I cheered on! Thank YOU for showing me the power of "I can". Through you we all learn a lesson.

Next year "We can". Who is with me?

My best friend and the love he gave me

So far this blog is mostly about health and fitness, but one of the most important things we can do for ourselves doesn't involve working out. Its about surrounding ourselves with the love of others, whether it is people or the love of a furry creature that will give you the unconditional love that only a pet can.

We have had many dogs, all so incredible in their own ways, always giving all of themselves and greatly missed when they left us. In each and every set of eyes there is a soul behind them that no human can match in purity of heart and eternal devotion.

Maximus Rex or Max was one of my companions, I found him after I had been mourning the loss of my gentle giant Apollo for five months, his loss so hard I didn't know if I could do it again. I didn't want to hold another one in my arms and say goodbye. My heart, and the heart of everyone in the family just shattered when we lost Apollo, none of us were really ready to do it again.

I couldn't help but keep on checking our local Boxer rescue and checking the pictures of the Boxers that were in need of homes, always wondering if one was for me. One day a new dog came in and a picture was posted, and I saw his eyes. His skinny bony body called to me but more than that he was looking into the camera and I knew. His look, that look was just saying "Here I am, I am yours". Only days later we were picking up this poor abused and abandoned sack of bones from his foster home.

That day was September 09, 2001. At that moment none of us had any clue of the events to come, little did we know that his sweetness and incredible sense of knowing just when we needed a body to hug would help us all through the next few months.

Max was taller than most Boxers, his chest much more narrow, a trait that implied that he must have had some Shepherd or Hound in him, his body was elegant and lean. Most Boxers have that typical color, Fawn which he did, his face had a simple black mask, uncropped ears. By no means was this dog remarkable in looks, most people would probably consider him not desirable, he wasn't flashy which is what everyone wants. I didn't want flashy, I wanted him. Max the AMAZING VIBRATING DOG! A little nubbin for a tail this huge dog had, so when he would wag his whole body would vibrate uncontrollably. Always happy, always vibrating.

His looks aside, he more than made up for it in personality. His personality and humor was bigger than any dog I have ever met in my life, he was almost human. Countless times we would be sitting at our computer together, my husband and I and this 90 plus pound monster would put his paws on me and start crawling across our laps until he managed to be sprawled across the laps of two adults crushing our legs and cutting off circulation. One look of happiness as if saying "See? I am here, its good." And we would suffer through our circulation loss gladly as if it were nothing.

Eventually we realized this dog was not a common pup.. by any means. His lanky huge frame implied scary dog, yet at one point his true personality began to emerge. I firmly believe Liberace was reincarnated in Max. Ok maybe not Liberace himself, but who knew a dog could love the bling as much as Liberace himself? I kid not! It started with his nails, Max lived in a household with three females so of course girlie activities like manis and pedis are a common occurrence.

One one of our mani days, we kept on looking at a color talking about how pretty it was, and after a few minutes of girlie "OOOHHH HOW PRETTY" exclamations we noticed we was vibrating in front of us.. vibrating, begging. We looked at each other and my daughter says "Max do you want to be pretty?" He jumped up and vibrated harder, so we pulled out the "Chrome" silver figuring it was a tad more appropriate than pink. I asked for his paw, and that dog actually stayed still as we proceeded to paint both front paws exclaiming how pretty he looked. Once done, he kept on hopping around as if he was just the dandiest dog around. That started a love affair for anything we called pretty. If it was pretty he needed it.

Just like the time we were clearing out the accessory box. Ever attentive, the first time the words "Keep that, its pretty" were said his head popped up and he vibrated. Max was given a string of faux pearls that from that moment on were his, he wouldn't let you take them off. So now I have a large scary-looking male Boxer running around the house with silver claws and pearls. What will my neighbors think? Of course we really didn't care what anyone thought because we knew that he was a superstar in our small neighborhood. Always a friendly to anyone who he encountered, everyone loved him.

He never lost his playfulness, he was always teasing the cat we adopted a couple of years after him, ironically our cat would seem irritated but they would curl up together to sleep, which the cat would never dream of doing with Roxie the second dog we rescued after Max. To this day they politely ignore each other and catch a nip or a scratch when they can. Max however, dominated gently, loving them and being an unobtrusive yet firm Alpha to his little pack.

All animals are sensitive to our feelings, I grew up with plenty to know that, however his bond with me was unique and to this day beyond anything I had ever had with any other animal. Throughout the years, life became difficult as life will, and his never ending love and gentle heart would help me through the toughest of times, and those were plenty over the small span of a few years.

Inconsolable, I came back from Chicago where we all had gathered, my father had died. We - all of his many children and their families spent four painful, heart wrenching days in the hospital until he took his last breath. Having been close to him, I had been his 'little girl' and the guilt of having moved away a few years before weighed especially hard on me, I sank into a deep depression. I didn't want anyone to console me, not my husband, especially not my kids, I didn't want them to see me cry, the only one to get through to me and pull me out was Max. My dear boy, no questions asked, he would sit by me and whenever I needed it he would let me bury my face in his neck and sob uncontrollably until I had nothing left. He would stay, he would look at me and he knew. He saved me from my grief as only an angel can.

We didn't know his birthday, all we know is that he was around 1 1/2 when he was adopted. So around the time he became 6 he was diagnosed with Lymphoma. Boxers are cancer factories but until now none of my many had ever had it. I was devastated, my boy, my friend. Luckily after a run in with one vet who would have put him down on the spot, we brought him to the most amazing place and for a year he went through Chemo. If you didn't know he was sick you couldn't tell. He was as big, happy and bouncy for that year. I sat with him that Christmas happy that I had him around still. The best gift yet.

Late May the next year his glands began to swell, I took him in to his bi-weekly checkup the bad news hit. There was no more Chemo to be done, we had been blessed to have him a year longer than we had thought. Our Vet, a gentle wonderful, loving person told me to take him home and enjoy him until it was time. Time? I asked her how I would know when the time was? She told me that I would just know. Progressively my dear heart went downhill, I would carry him out to relieve himself, he had begun to lose weight so it wasn't that hard, I would feed him through a Turkey baster because he preferred liquid at that point, his throat was swollen. I called the Vet, asked her if it was time. She would always ask me "Is it?" I would look into his eyes, it wasn't.

Until the Sunday morning where it was time. I looked into his eyes and they told me he needed peace. She had left word to call her if she wasn't on duty and she would come in. Everyone in the office had grown to love him that much. I was left alone with my baby and held him in my arms as he passed, my hubby stayed outside, he knew that this moment was between us.

The lessons of love we learn from our pets are all unique, at the moment we still have our baby girl Roxie who is my sweet companion, and our cat "KatKat", yet not a single day passes where I miss my boy, my best friend, the doggie love of my life. I still can see his eyes and his soul right through them. Did I ever deserve him? Nope, and I don't deserve any of the love of these animals, no human does, we just aren't worthy. Yet they still are there, and they give us the wonderful mental well-being that only that kind of devotion and love can give. Of course, there are plenty of statistics I can throw around about how having a pet lowers blood pressure and reduces stress, but you just need to hang out around one to know. They are better than any human friend when it comes to listening, what more can you ask?

There are so many books out that are about pets, the ones with titles " .. and me". Everyone who has known the love of an animal has his or her ".. and me" story. This is mine.

Pile on the ... muscle.

This is an issue that men don't fret about the same way women do because they WANT muscle so its a no brainer when it comes to weight training for them, however for many women its like a bad word. A word so dark, so ugly, so horrible it shan't be uttered in polite society!

"OOOOO she di'in' just say what I think she said?"
"She did! She said PICK UP THE DUMBELLS!"
"Nooooooooooooooooooo"

OK girls get over it. We shouldn't be scared.. we should be strong! Embrace the benefits that weight training offers us.

Women need to build muscle, again, let me repeat the word NEED. It is hard to stress how difficult it is for us women to build muscle to the point of looking like men which is the biggest fear many women have. Trust me, the women who have manly muscles (or extreme hypertrophy) spend countless hours daily in the gym, and didn't do it by picking up 10lb. dumbells in the aerobics class. They did it by putting in the HEAVY duty weights, they eat incredibly restricted diets and in some cases help with a little special 'juice'. Said juice would be hormones - and we do not produce enough of those hormones naturally to build muscle like a man.

So, feel good about picking up those weights, and don't be shy about it. Again, you might be asking yourself "Why would we want to do this?" Well then, aside from building incredibly sexy curves to replace the other fatty ones? How about the fact that in rest muscle burns more calories than fat. So if you build yourself up some muscle, at rest you can feasibly burn 200 more calories a day. Your metabolism will be closer to what it was when you were about 20 years old. Nice huh?

Plus aside from the increased metabolism it also strengthens the bones helping fight osteoporosis. Muscle building and also impact exercise strengthen the bones and keeps them that way, so to help fight osteoporosis it is one of the top recommendations by Doctors and Fitness Professionals everywhere. If these aren't reasons enough then I do not know what is.

Again, you won't look like a man and you will burn more fat and in general be healthier.

Think about it .. how sexy is it when a woman can pick up the heavy stuff herself?

I hear my heart a' pumpin'....

Yes, I have a love/hate relationship with my heart. Its like a lover you know you cannot live without, and yes, in this case you CAN'T! So why, oh why do we mistreat it so??

Our hearts are muscles, simple and easy. I believe we all learned this sometime in what? 4th Grade? Maybe earlier. Either way, the better you train that muscle, the better that muscle will treat you.

I am skipping over a diatribe of 'eating healthy' in this instance because I wish to talk about heart rate and exercise. We all know that making that heart pump is important to lose weight but please do not forget the importance in making it pump to train it so it can stay strong and healthy. Again, it is a muscle. So when you are doing those bicep curls and admiring those guns in the mirror, know that your heart needs its own version of 'weight training'.

So.. you are sitting in your Indoor Cycling class and the lady next to you has her legs FLYING around and she is pedaling faster than anyone there and yet... wait... she has been coming to the class for years and hasn't lost a pound. She is sweating, is she not? Sure she is. If you flail your ams about over your head long enough your heart will beat faster and you might break a sweat but it sure isn't a workout for your body. Same concept.

I won't get into the nitty gritty of biomechanics and heart rate but here is my very own 101 version. First of all, the other person with the bigger gear, slower cadence and is also sweating just as much as fly lady is the person getting the real work out. He or she is pushing a larger gear (working the large muscles of the quads, hamstrings and glutes much more and more efficienty) but in doing so is forcing the heart to really PUMP and get oxigenated blood to those muscles. To work the heart you need to also work big muscles. Hard.

Now for the real 'weight training' for the heart. Intervals. Intervals and yes, INTERVALS. This type of exercise not only gets you fit faster (read: lose weight and make purdy legs and bodies) but it also strengthens the heart like no other!

So what exactly are the miraculous Intervals of which you speak Carla? It is pushing as hard as you can, for as long as you can and then pulling back when your poor body can't any more. Keep the body moving at a slow pace until you recover and do it all over again! In the beginning we could be talking say, walk fast for 4 minutes and run for 30 seconds and then build it up to 3 minute recovery and one minute full out sprint.

On a stationary bike? No problem! Push the hardest gear you can as fast as you can for 45 seconds and recover for 2 minutes. Build up the intervals to one full minute and then 90 seconds and a full recovery of 5 minutes. Trust me, you will need the full 5 after blowing out for 90 seconds!

Swimming? Every 3rd lap go full out then recover for the next two.

It isn't easy, but your body will be singing to the Angels because you will be giving it what it wants and needs and your Heart will reward you for your effort.

Give it a try!