Archives for February, 2012

On a typical 100 degree summer day in Atlanta, air-conditioning is my best friend. And when we have to wait for a table in a crowded restaurant, it’s nice to sink into a plush chair instead of leaning against a brick wall while trying to avoid the personal space parameters of strangers. Especially the ones who try to make small talk just a few inches from your face like Seinfeld’s classic “close-talker” episode. But when it comes to exercise, your butt isn’t going to get any smaller if comfort is your top priority. Pushing yourself physically and mentally is required to make real progress.

Just ask Heather Hoe from St. Petersburg, Florida, a hilarious blogger who describes herself as fiercely competitive, somewhat manly, loud, opinionated and always sticking up for the underdog and little guy. Juggling the full-time roles of mom, wife and student with a part-time job, her stress escalated when Heather’s father was diagnosed with a serious illness.

That’s when Heather turned to exercise as a positive distraction. Throwing herself into a strenuous home renovation, she started walking, which turned into running. Then Heather took it up a notch by seeking tips on running, form, weight training and cardio from popular fitness blogs MizFitOnline.com, TheGreatFitnessExperiment.com, CrankyFitness.com and others. With the addition of healthier eating, she dropped 90 pounds in a little over a year.

“Try stuff outside of your comfort zone at least twice,” advises Heather. “If you find something you like, add it to your repertoire. If it doesn't work for you, what did you lose, 20 minutes?  And never be afraid to ask anyone for information, help, advice, motivation, or support.”

Amen, sister! Four months ago, I bitched-slapped comfort when starting to work out seriously with a personal trainer to build more muscle. The first time we used the leg press machine, I whined like a pre-teen girl who couldn’t score tickets to a Justin Bieber concert when my trainer stacked 25 pounds on each side of the machine. Now we’re up to adding 135 pounds to each side and 25 pounds on top, exceeding 300 pounds with each press if you factor in the weighted plate. Booyah! Stepping outside of my comfort zone at least twice a week is paying off with increased strength, stamina and better muscle tone. And I’ve also stopped complaining whenever my trainer asks me to do something new and super-hard that I once thought was impossible outside of a rerun of ESPN 2’s Strongest Man in the World Competition.

When is the last time you stepped outside of your comfort zone? What were the results and how did you feel afterwards?

From Nicholas Cage movies to prerequisite discussions in social studies classes, the Declaration of Independence is one of the most iconic documents of American culture. Perhaps the most memorable component of this historic piece, besides John Hancock’s outsized signature, is a phrase coined by Thomas Jefferson - "All men are created equal." (Sorry to go all history geek on you; I promise there won’t be a multiple choice test later.)  That sentiment has been amended over time to include women and people of all races, religions and backgrounds. But people aside, there’s one thing that will never be equal, no matter how hard brand marketers try – calories.

Like a little black dress or string of pearls, products with reduced calories never go out of fashion. Take one bite of their goods and suddenly you’ll have more pep in your step, be able to wear a bikini to the beach and perhaps broker world peace (okay, the advertisements haven’t made that claim yet, but I’m sure it’s on the horizon).  That lowered calorie count doesn’t mean much though once the food is processed by the body. Skimp on the nutritional value and you aren’t doing yourself any favors.

Certified Integrative Nutritionist Cheryl Howlin, BS, CHHC, illustrates this point using the example of a Nabisco Cookie Snack Pack and a banana, which both contain 100 calories.  “The difference lies in how these foods are assimilated into the body,” notes Cheryl.  “Those cookies are comprised primarily of  processed and refined carbohydrates that are very quickly digested into the body, raise blood sugar and within one hour produces a sense of hunger for more food.  Full of essential vitamins and minerals, the banana is processed much slower, its nutrients used by the body as proper fuel for both physical and mental tasks.”

When it comes to calories, individuals all too often just look at caloric math and nothing else.  That certainly was the case with my yo-yo dieting past. During my senior year in high school, I drastically cut calories without any regard for nutrition. Lunch every day was a scoop of ice cream, which ultimately made it hard to stay awake during afternoon classes.  As soon as I started eating normal quantities of food again, the lost pounds reappeared and brought friends along for the ride. Yeah, the good old days.

What are the most important nutritional considerations in your diet?  Are calories king or do other factors have equal or greater importance?

You know that saying “you can’t teach an old dog new tricks?” While it’s unlikely that my 74-year-old mom will start tweeting anytime soon or participate in a flash mob, I have to call B.S. on it. Because when it comes to wellness, people can pursue healthier habits at any point in their life.

Are you shaking your head at the screen, ready to tell me how hard it is to lose weight after 40? Yes, I know it’s true. Metabolism gets slower when the prospect of getting an AARP card looms just a few years away, or Samantha from “Sex and the City” became your favorite character when you both starting experiencing menopause symptoms. Sure, many people tend to be less active as they age, grabbing a remote control instead of tossing a football or jamming on the dance floor. But even if fitness comes to you as naturally as breathing, all of us have to deal with the fact that muscle mass, which helps burn calories, decreases as people get older. Kind of sucks, right? But you can do something about it.

Just ask Dee St. Laurents of Atlanta, Georgia. “Age should not make a difference,” explains Dee, who has maintained an 80 pound weight loss with the help of Weight Watchers for over eight years now.  “I was six months shy of fifty when starting my weight loss journey. No matter what age you are, you have just as much right as the next person to look good or be healthy.”

Like Dee, I’ve interviewed numerous people who lost weight or got into much better shape well into their fifties, sixties and beyond. It’s never too late to get started. I asked Dr. Pamela Peeke, M.D. M.P.H. F.A.C.P., an internationally recognized expert, physician and scientist in the fields of nutrition, stress, fitness and public health, to pass along some scoop for us all. Author of the bestselling Fight Fat After 40 and Body for Life for Women, not to mention Chief Medical Correspondent for Discovery Health, Dr. Peeke never sugar coats the truth.

“People can embrace wellness at any age,” notes Dr. Peeke. “What you really want is to obtain optimal physical and mental fitness throughout your life.”

Inspired to start now? Consider these helpful tips from Dr. Peeke to maximize your success:

1.       Create a plan with measurable outcomes. Sit down and think first. Be clear about your vision.

2.       Start with small mini goals or milestones; it is not just numerical. Think about items like increased stamina, clothing fit, being able to climb several flights of stairs with ease that once made you feel winded.

3.       Clean up chaos and clutter that distracts from your goals. Just as a cluttered desk may keep you from maximizing effectiveness at work, so does an overcrowded fridge or pantry. The mind is a powerful comment in wellness, triggering emotional and stress eating. If your brain isn’t “quiet,” regroup regularly with activities like meditation or yoga that promote rejuvenation.

4.       Start ritualizing how you want to eat. For example, say every Saturday I will buy healthy food for the house or perhaps Sunday afternoons is the time you prepare several healthy meals to enjoy throughout the week. I know in my house, we have to reload fruits, veggies and healthy snacks on Wednesdays to ensure good choices are easily available.

5.       Get physically active. Just stand up and be vertical throughout the day. You don’t have to join an Olympic boot camp. The easiest thing in the world is walking. Taking simple small steps will allow you to build a strong foundation.

Interested in gaining more insight from Dr. Peeke? In addition to previously published works and columns, her new book on food addiction called The Hunger Fix will be available this May.

Have you gotten in better shape as you've gotten older and if so, how? What are some wellness challenges you’ve faced in different decades of your life?