Are you obligated to accept food when someone offers it to you? How do you handle the situation if someone says, “Just have one”.

Adhering to a specific nutrition plan or diet, can be difficult in itself. Holiday parties, family gatherings and even pressure from coworkers can make sticking to a program almost impossible.

The pressure can feel like sabotage, even when the intent is innocent. “You can have a little”, “One won’t hurt you”, “It’ll be our little secret”, these sayings and others can be difficult to deal with.

Remember that everyone struggles with change to some degree. In dealing with clients that are going through multiple changes, they may have friends that are afraid to see them change. They may think that they could lose that friend due to different likes or priorities. I make it part of my responsibility to have a game plan in place in case these instances arise.

Be prepared to answer questions such as, “Why are you on a diet” or, “How much damage can one do”?                    It is acceptable to politely decline and say that “I won’t stop at just one” or, “I’m trying to better myself”.

Remember that you are in charge of the route you choose to take. Take control of yourself, your future, and your health.

In fitness, Bob


Isometric Exercise


A great addition to anyone’s fitness or exercise routine can and should be Isometrics. Using your own body against itself as resistance, or applying pressure to a stationary object will challenge and activate your muscles and increase circulation. As I write this, I am sitting on a stability ball instead of the office chair to engage my core.

It is believed that Isometric exercise dates back thousands of years to Yoga and Martial arts practitioners. It was also the precursor to body building. Chiropractors and Physical Therapists often instruct patients and clients on the use of isometric exercise to engage their muscles for corrective posture and rehabilitation. Dr.Chris Steidinger of Maximized Living, at ProActive Health and Wellness in Columbus, Ohio, prescribes and recommends isometric exercise  to many of his patients regularly.

Isometrics can be applied almost anywhere at anytime. While at work, watching TV at home, sitting in the car, flying on a business trip, or anywhere it would be safe to do so. Leg isometrics would be a bad idea sitting at a stop light in your car while driving. I do however twist my grip on the steering wheel while sitting at a stop light. This works the hands and forearms.

Standing in a doorway, you can push against both sides of the door frame at head, shoulder, waist and thigh height, for a full range of motion exercise. All you do is apply pressure against the frame as if pushing it apart. While seated, you can press down on your upper leg while trying to raising your leg against the resistance. To work the shoulder and back area you can put your hands together in front of you and apply pressure towards the palms. This can be reversed by locking your fingers together and trying to pull them apart. While keeping your head straight, you can apply pressure against it with your hands to strengthen the neck muscles. This is good for releasing tension in the neck area.

These are just a few of the many variations of Isometric exercise that are simple and require no special machines to perform. Do these at work, home, or on the go to tone your muscles.              Keep moving and stay fit.

In fitness, Bob