International Waffle Day = More Protein

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Why would a personal fitness trainer talk about waffles? Let’s start with some background.

Today is celebrated as Waffle Day. This is also celebrated on August 24th in honor of the first waffle iron by Cornelius Swarthout in 1869. Waffles originated in Greece around the 13th century. Waffle celebrations coincide as a welcoming of Spring.

Waffle calorie counts can range from 82 per ounce to over 400 per waffle. The majority of the macro-nutrients in a waffle are carbohydrate. Carbohydrates are a beneficial fuel source, but for some they are restricted in their diet. If not monitored, carbs quickly become sugar and an ensuing ‘crash’ occurs.

This is where more protein can come into play. Pairing protein with carbohydrates, helps to slow the absorption of sugar from the stomach into the bloodstream. This will help keep blood sugar from spiking, which can lead to future cravings.

Adding more protein to your diet will help you burn more calories due to the thermic effect of food. That is the energy required to digest it.

In short, enjoy that waffle today, be modest with the toppings, add some protein to the meal, then do some exercise.

In fitness, Bob

My First 5k Goal: Mission Accomplished

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This is a true testimonial of perseverance. A story from someone not unlike you or I, and probably similar to someone you know. A friend, relative, or even a coworker, just an ordinary person that is not a celebrity to have their successes blasted all over the media to gain attention.
For some to look back and think, three miles was nothing, to a beginner on a long journey, this is truly phenomenal.
I always embrace hearing stories of successes, because to that individual it is greater than the universe. To feel their excitement, struggle, achievement, pain and accomplishment it very uplifting.
This is my wife’s story of running her first 5k. Overcoming morbid obesity and the challenges that came with it, are being left, piece by piece with every step to success.
I hope you enjoy her story and remember the struggles that you have overcome to be the person that you are today.
In fitness, Bob

Heart Disease in Women

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Can you believe that at the age of 30, physical inactivity begins to play it’s largest role in a woman’s risk of developing heart disease? This is according to Australian researchers, as posted in the British Journal of Sports Medicine. (May 2014)

Physical inactivity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure. In 2008 according to the World Health Organization; globally, 31% of adults age 15 and over were insufficiently active. Of those, 28% were men and 34% were women.

From the age of 31 and beyond, inactivity raises the risk of heart disease more than smoking, being overweight or having high blood pressure.

Changing diet habits and walking thirty minutes a day or for an hour three times a week, will make a drastic change in your risk. Blood flow to the heart and the ability to pump normally can be changed in as little as a  month.

Exercise is only a fraction of the equation though. Stress management and a strict, healthy diet are crucial lifestyle changes that need to be adhered to. Following up with regular visits to your doctor, staying at a healthy weight and not smoking will greatly reduce your chance of developing heart disease as well.

It is never too early or too late, to begin a healthy lifestyle change. Find a support group, join a walking club or just ask your medical professional for advice and help. Some insurance companies will offer a discount on proactive health services. Search social media or join a discussion forum. My Fitness Pal is just one of the apps that has many group discussions, recipes, food logging tips and support opportunities.

Whatever method you choose to better yourself, just stick with it. You will develop a sense of pride and accomplishment, and just may be a role model for someone else.

In fitness, Bob

Daily Life/No Time to Workout…UGH!

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Struggles, commitments, obligations, deadlines, everyday life, call it what you will, we all have them. Sometimes it seems that there is never enough time to workout, or any for that matter. Being a Personal Trainer, parent, business owner, husband and all of the other labels that go with that, I face this myself.

Life can and does become hectic at times. It is very easy to think that nobody else could possibly have the difficult issues that face us everyday. The truth is we all do, we just handle them differently. Some people prioritize better, ask for help, or just push through hoping that it will all fall into place.

When you feel overwhelmed, like you cannot possibly take on anything else, stop and give yourself a pat on the back. To have made it as far as we do takes an enormous amount of energy; mentally, spiritually and physically.

Set aside or just take a couple of minutes each day to connect with yourself, your friends, and your loved ones. Squeeze in a few minutes of exercise to keep your body fit and healthy enough to continue to give your 110% at everything that is thrown at you. The more we let ourselves go, the harder it is to bounce back.

Fitness comes in many forms, and not all of it is physical. No matter what you choose to make your foundation, make sure you inspect it and keep it strong.

In fitness, Bob

What’s In It For Me?

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Where to begin?

This is a question that was posed to me by a fellow blogger, in regards to getting back on track, becoming more active, losing holiday weight gain and where to begin.

Most of us already know “What’s in it for me”? The payout is immense! Better mood, improved sleep, ability to fight off colds and disease, longer life, the list is long.

So now lets look at where to begin . Do you open a savings account with all the money you want to have in it, or do you put in a little at a time? I know for me, it takes time. Money and health can be looked at the same way. They share an investment approach. Hear me out, I’m not preaching about how to get rich, unless you want to take stock in your health and fitness.

“I don’t have enough time”, is often heard.  Schedule that time for yourself. Start with one minute in the morning and one minute in the afternoon. Not so bad, right? Now double that on day two. Seriously, you have two minutes. Is it necessary to lean on the sink while you brush your teeth? That’s right, step in place while brushing. “But Bob, I gotta watch the traffic and weather before I go to work”. Awesome, I see about three more minutes of opportunity right there! Work your way up in time spent moving. Sometimes we struggle with the word exercise, so call it movement.

Do you find yourself spending a few minutes in the kitchen while the coffee is brewing or while you savor that first cup? Rest your hands on the counter edge,  put your feet back a little, and do some push ups against the counter. They do not have to be done lying down. Just make sure your feet are secure and not going to slide. Calf raises are an easy exercise as well. Up on your tip toes and back down.

Packing lunches or making breakfast? Grab that milk or juice jug and lift it a few times. Sound silly? Maybe to the person that doesn’t take the opportunity to try or utilize their time.  Save those rubber bands that are wrapped around packages or produce. Keep one at your desk, in your purse, in that catch all drawer and use it as a hand exerciser. Loop it around the ends of your fingers and spread them apart. This will increase your grip and tone up your forearms.

The key to all of this is beginning. Set an alarm or an appointment reminder, whatever it takes for you to reserve that time for yourself. By the way, it took you about 1 minute and 45 seconds to read this far. (wink)

Now to the nutrition part of this. Exercise, or movement, is only about 20% of the equation. We put on that holiday weight because of all the temptingly delicious offerings that are around every corner. Trust me, I know. I enjoy food too. Okay, so we enjoyed ourselves a little too much with all the extras that were so tempting. Get back on track. If you racked up debt from holiday spending, it’s time to start saving again. Same thing with the diet, or food intake if you will. Cut back on the sugars, carbs, gravies, sauces, (Yeah, I know..), and begin eating sensibly again. More vegetables, lean protein, fresh fruit, you know the drill, whole grains.

We bombard our bodies with these changes in poor diet choices, and in turn we spend more time sitting around chatting with friends and family. All we need to do is reverse this. More time moving and less time making unhealthy food choices. Just by moving more, you increase the metabolism needed to effectively burn the fuel you take in.

Do you need more motivation? Contact me at bob@guidancefitnesspt.com

The first step was taken when you chose to read this. Now get up and move 😉

In fitness, Bob

Feel the Burn

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Typically, when someone is talking about , ‘Feeling the burn’, they are referring to the euphoric high of an intense workout. The one that makes each breath of oxygen fuel your muscles, so that you can continue to get in one more set, one more rep, or maybe just one more step. The burn is the production and build up of lactic acid.

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High intensity exercise can cause an endorphin rush much like the intake of Capsaicin, which is an active component in chilie peppers and is said to promote weight loss. It is also an anti fungal.

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I am known as a chili head. I enjoy the burn of hot peppers, sauces, seasonings and all things chili. I have been busy grinding dried Mulato, Ancho, Ghost, New Mex., Chococlate Habanero, and Fatali chilies. I mix this with a few seasonings and use it as a topical addition for eggs, soups, meats, you name it.

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These Fatali peppers are one of my favorites for their citrus like flavor. I am wearing gloves due to the oils that are present on these chilies. The vast majority of the heat is not in the seeds, as some people think, but in the membrane or placenta, that holds the seeds.

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I recently took a stab at making my own pepper sauce. It turned out rather well. I made my first batch with Jalapenos and Poblanos. These were fermented in a brine solution with yogurt culture to help create the process. After about six weeks, I added vinegar, a few final seasonings, ran half the batch through a berry strainer, and my first bottle of hot sauce was born.

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There was a point where we had to vacate the premises and air it out, due to the overwhelming fumes. This gave us ample time for some great Mexican food at my favorite restaurant.

Whether you choose to explore the use of capsaicin as a topical for pain relief, the ingestion of more spice for health reasons, (circulation), or just grab a bottle of chipotle sauce for flavor, I hope you enjoy your experience as much as I have enjoyed sharing mine with you.

Feel the Burn!

In fitness, Bob

Success in Failure

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Winston Churchill is quoted as saying; Success is not final, failure is not fatal: it is the courage to continue that counts.

I failed. I failed to live up to my own expectations. I know that I am not the first, nor will I be the last. We have all hit our wall or a point that we knew we could do better. It is at this point that we must choose to succeed by trying again, becoming who we want to be, or creating what it is that we expect our finished product to be.

Have you ever tried to accomplish a task, only to reach an obstacle? Did you write your attempt off as something you would never try again, or did you take your failure as a challenge to improve?

Most of us are perfectionists to some level. We want to better ourselves in some way. We want to be good at what we do, to feel good about who we are, and be proud of ourselves and our accomplishments.

Back to my failure. It was nothing that affected anyone other than myself. I recently tested for my red belt in my self defense class. At this level, it was a physically demanding test. (Not that others haven’t been.) I had let my cardio training slide after recovering from some minor injuries, and I paid the price. I was out of breath and embarrassed at my performance. The price I paid was a dent in my ego, because I knew better. I had done well in previous tests and even performed well in assisting my Master Instructor in his 5th Degree test. I knew at some level that I would do okay, but okay was not good enough.

I completed my test for my red belt, passed to the next level, but I also relearned a valuable lesson. I must continue to sharpen my skills. In order for me to succeed at the level I hold myself to, I must use my failure as a lesson and move on. Some of you may say that this is not a big deal, or that it is not all that important, but to me it is. It is that desire and drive to better ourselves, that keeps us from falling backwards.

Don’t let your struggles in life set you back. Be a warrior, stand out from the crowd and find that desire that makes you proud of who it is you want to be or what you want to do.

I am also a foodie. What does this have to do with failure? Many times it is in the creation of a recipe that the finished product is the result of, “What can I do to fix this”? Sometimes it is through these failures that we realize our mistakes and make the necessary changes to succeed in the desired outcome.

Whatever your test (failure), in life may be, do not give up.

Do not become a victim of failure.

Succeed by trying again.

Every bit of forward progress makes you better, stronger, and more prepared to obtain your success through failure.

In fitness, Bob

The Perfect Diet, or What Would Jack Say?

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Do not follow TV, radio, internet or celebrity hype. The perfect diet is the one you follow, and that allows you to achieve your goal. Which ultimately is long term health. Diet is a your daily maintenance of nutrition through intake.

So Now that brings us to Jack. Who’s Jack? I am referring to fitness guru Jack LaLanne. Born in 1914 and passed away in 2011. He opened what is believed to be the nations first health and fitness club, in Oakland, California. Long before infomercials and celebrity diets, there was The Godfather of Fitness. His television show ran from 1951-1985.

Jack LaLanne believed that if you practiced moderation, ate the most natural foods, and exercised on a regular basis, that you could attain maximum body health and fitness.

Having said this, I want to pass on some LaLanneisms.

Anything in life is possible if you make it happen.

Anything in life is possible and you can make it possible.

Your waistline is your lifeline.

Exercise is King, nutrition is Queen, put them together and you’ve got a kingdom.

If man makes it, don’t eat it.

Your health account is like your bank account: The more you put in, the more you can take out.

Health is wealth.

In fitness, Bob

Recipe for Exercise

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If you took some commitment, added in some perseverance and sweat, a dash of willingness, and then tossed it gently with your favorite goals, would you be happy with the outcome?

I would like your feedback on exercise. Don’t stop reading yet, I’m not asking for money. I know everyone in the blogging world puts their thoughts and/or ideas out to share, or to invoke an interest. That is what this is for me. This will take no more time than reading and replicating a recipe, so think of this as your recipe for exercise. As with all good recipes, please share this with your friends or reblog if you wish. Not everyone exercises, I get that. If you fall into that category,  please send me your families most guarded recipe. (Lasagna, cookies, pie, soup, you get the picture:)

Being relatively new to blogging and writing exercise prescriptions, I am looking for advice from my fellow bloggers and Facebook followers. What would your ideal recipe for exercise be? A recipe that you would make again, or commit yourself to. I have written a list of questions for my curiosity, but am also open to your personal creativity as well. I will be most grateful for your time and input.

Remember, this does not have to involve a gym or kitchen, you can exercise and cook outside. Just be careful to leave a safety zone around the grill. Of course I’m kidding, but seriously, be safe.

What do you do for exercise? Do you have a favorite routine or piece of equipment that you prefer? Is there an exercise or piece of equipment that you have always wanted to learn but for whatever reason have not? If you hired a Personal Trainer, what would you expect from him/her? Would you incorporate a guideline for your nutrition/eating habits? Would you dedicate a certain amount of time to working out, and if so how often? If you became comfortable with an exercise, would you be willing to try something different? You stayed with me this far, you might as well let me know what you think. Go ahead, I can take it.

Thank you, Bob

You can email your recipe to me at;  bob@guidancefitnesspt.com