Are you a NEAT person?

NEAT stands for Non-Exercise Activity Thermogenesis. NEAT describes those people who are constantly fidgeting, moving, walking, pacing, etc... according to a recent article on thatsfit. They are also showing that people who are like that tend to be thinner than those who don't have the same habits. It doesn't seem to change based on how much weight you lose or gain, which tends to make us think it could be genetic. But if you don't have any of these habits, don't lose hope; you can still practice some of the habits even if it isn't second nature to you. Try moving more, standing more, and sitting still less. Little things make a big difference.

A New Year and a New Mindset

I don't know why, but we tend to avoid stretching when we go to the gym. Actually, let me rephrase that, we don't stretch if we go to the gym or not. Take a look at the people you are around. Do you see people's heads leaning forward, their shoulders rounded, maybe you see their feet turned out when they walk? Maybe you should take a quick look in the mirror too. I know I personally have my right foot turn out simply because I don't stretch the calf muscle and do individual single leg calf raises. There are so many simple things you can do to correct your posture and avoid some of the neck pain, back pain, and even knee pain that you have. Paul Chek recently wrote an article about stretching and mentioned two excellent books:

• How to Eat, Move, and Be Healthy! - This is a book for the general population that discusses eating habits, stretching prescription based on posture deviations, and some general workout principals. The nutrition is based on eating by metabolic type. It's a good book that I've looked through. I haven't applied it to anyone's routine yet, but it does have some great information. I do recommend this book. He gets a little weird in some parts of it, but you have to overlook that. Paul Chek is new age in his thinking. In some ways I would consider him a genius, in other ways I completely disagree with him. His principals are solid though and could be followed by the average person, which is often missing from a lot of other diet books I've read.


• The Golf Biomechanic's Manual - To be honest, I know some personal trainers that can't understand this book. It has the most detailed posture assessment I've ever seen, and I use it all the time. I can't wait until I can fly out to California and go through his golf certification class (based on the principals of this book). If you don't know the names of your muscles, you will have a hard time getting through this book. He goes through posture deviations in magnificant detail, explains what to do stretch by stretch, and how each stretch will improve your golf swing. I fell in love with it just from the technicality of it.

Going back to his article though. Take a look at it and learn the importance of stretching, and if you have trouble understanding it......that's what I'm here for. Just let me know.

Weight Loss Buddy

I ran across an interesting website called Weight Loss Buddy. It helps you find other people in your area with the same goals as you that can help you stay accountable. I have always felt that the two most important things in helping someone achieve results are education and accountability. That's the reason I started the Katy Group Meetings a while back. I want to use it to educate the residents of Katy, and then have them hold each other accountable.
Anyway, I'm not completely sold on this program just yet until I hear from someone that's used it before and has had success with it. It sounds like a great concept. Give it a try and let me know what you think.

Cybex Trazer

I just recently watched a video on Traq 3-D, a clinic that uses a 3-D system to rehabilitate patients. They use the Cybex Trazer, a new system that makes video games where you are the joystick. It tracks your movement and records your heart rate as you play. Some clinics are using it for rehabilitation on patients. It's a great idea, especially for athletes, that gets the person moving in a controlled clinical environment. It is designed for the young to the elderly and has levels that can be varied by the clinician.

I don't know of any place around Katy that has this in their clinics, but maybe we will see this in the near future. This does seem to be the future of video gaming and maybe rehabilitation and sports training as well. Video systems like the Nintendo Wii and the Cybex Trazer will probably be the first of many more systems to come.

Houston's Rank on the Fattest Cities List

I have good news and bad news for my fellow Houstonians. The bad news is that Houston is still on the fattest cities list, but the good news is that we have moved from our much prized #1 spot to #5! Mayor Bill White and his team has done a great job at moving us down the list and I am confident we are on the right track to be off the list in a few years! Take a look at the list and see for yourself where everyone ranks.

Meeting Notes 12/18/06 Cooking Tips

Prepare your meals ahead of time for the week. You can prepare your a weeks worth of food within an hour if you take the time to do it. We all have busy schedules today, but I spend about an hour every Sunday and can prepare all of my lunches and dinners for the week with that one hour. One of my favorite cookbooks is the Cooking Light 5 Ingredients 15 Minutes. You can find lots of great, quick recipes that will allow you to prepare your meals quickly.

What if you are surrounded by people who eat unhealthy and they are a bad influence on you?
You have to take a stand at first and tell your family/friends that you are not going to eat at places you can't eat unhealthy. At first they will give you a hard time, but you have to stand your ground. Eventually your family/friends will begin to choose places that they know you will be able to eat at. Make it a game with yourself. Show them that you can resist the unhealthy things, and eventually your friends/family will begin to support you.

Nutrition Warning on Clothing Labels?

There is a ridiculous story coming out of Britain that is suggesting that, "Obese Should Have Health Warnings on their Clothes." Naveed Sattar, Professor of Metabolic Medicine at the University of Glasgow, is suggesting that there should be helpline numbers sewn onto the insides of clothes of those who are obese. While this is absurd, his other ideas make sense:

• Bike Lanes on new roads
• Nutritional Information for meals at retail establishments
• Saturated Fat listed in nutritional information
• Park areas should be built into new housing areas

Those all seem to make sense, but not sewing helpline numbers into the clothing of those who are obese. They know they are struggling with obesity, and a phone number on the clothes is not going to help anything.

Why can't people understand that those who are struggling with being overweight need education, emotional support, and possibly accountability. They are humans and deserve to be treated with respect. They want to improve their health, but often don't know how to make it happen. Dr. Sattar really needs to understand how to treat others first, before he tries to solve their problems for them.

How Do I Find a Good Personal Trainer?

Finding a Good Trainer can be a very difficult task. It amazes me how some people will just randomly pick a personal trainer without careful consideration. You have to realize that you are investing into your health, and that you are trusting another individual for taking care of your health. It's not always about the personal trainer who looks the best or gives you the best deal. You have to realize that you are making a committment to have someone help and instruct you through your nutrition, strength training, cardiovascular program, aches and pains, and educate you in a way that you will feel secure doing it on your own in the future. Take a look at the article link and read up. They did a great job explaining what to look for.

If you want to know more about how I measure up, just visit the About Me section.

Tracy McGrady's Back Pain

I just read an article about Tracy McGrady's Back Pain and how he is sidelined now indefinitely. I know that around 80 - 90% of the population end up with back pain sometime in their life, but it amazes me that no one has been able to help Tracy McGrady out. I specialize primarily in reducing or eliminating back pain, and I rarely find it hard to figure out the cause of the problem. If doctors can't find anything from the X-Rays or MRIs, then often it's simply some posture deviations that are causing the nerves to be pinched. Once the posture deviations are eliminated, 99% of the time the pain is either eliminated or greatly reduced. You then just have to find the right things to do to get the posture lined back up. Some people go to chiropractors who will adjust the spine and get the alignment straight again. Physical therapist will work on the muscles and stretch and strengthen individual muscles until the pelvis and back are in alignment. Sometimes people need both types of treatment. Honestly, both treatments have advantages and disadvantages, and they aren't both guaranteed to work. Personal trainers have a very simple posture assesment analysis that they are able to do that works pretty well as well. It's based off physical therapy principles and posture alignment, and I have seen it really change some people's lives.

I wish I had a chance to evaluate Tracy McGrady and see if something as simple as a posture deviation is causing his aches and pains. I'm sure he's recieving top care though, and hopefully whatever the problem is, they will find it and get him back on the court soon.

Expanding Portions = Expanding Waist

AOL recently published a story entitled Over 20 Years Portions Have Grown. It's a great article that needs to be told and it's even discussing what the seminar I am doing this Saturday. Hopefully I will be able to record the seminar on Saturday and post it on here. For now, check out the article that came out today!

Meeting Notes 12/11/2006 The Mental Adjustment

It's difficult to grasp this point today, but I really feel that it is the one thing that separates those who succeed and those who don't. Tonight we talked about the mental aspect of weight loss.

Every single day is a new start. If you fail one day, get right back up again. You can't let one day ruin a week for you. Every day you should focus on your individual goals like it's your first day.

Keep focused on your goals. The mental is the biggest part. You can’t stick with the eating part without the mental aspect. You can’t stick out with the workout part without the mental aspect. You have to continue to stay focused.

What is the secret to being mentally prepared? There isn’t one. You have just have to want it bad enough. You have to treasure it and crave it in order to make it happen. You have to want the long term goal more than the temptation in front of you. The difference between those who make it and those who don't are the people that make it are able to focus on the long term goal.

There are numerous diets out there, and studies have shown that the results have been virtually the same no matter what diet you do. You have to find what works for you, and stick with it. You have to find the one that you can stay motivated on all the way through your results.

You have to be willing to stay focused on the goal at hand. You will probably have to give up something in order to stick with it. You must sell out totally and be willing to give up everything to do it. Something clicks and you will be determined no matter what the situation.

What will it take to get you that motivated? Do you have to throw away your old clothes? When there is no going back, you will find a way to make thing happen.

Mental Surrender!

What was the last thing that you really wanted in life? I mean really wanted. Something you had to sacrifice for. You were so determined that you were willing to do anything it took to get there. I recently heard about a husband and wife that paid off all of their debt in 17 months. 17 months! They had to be eating crackers and drinking water for that to happen, but they were so desperate to pay off their bills, their cars, their home, that they were willing to give up everything else for it. Do you want it that bad? Are you so completely sold out and determined to lose weight that you can say nothing else matters?

Is it really that serious? Does it have to be that extreme? If you are asking that or have tried in the past to lose weight and just couldn't make it happen, then yes it is that extreme. You have to burn everything behind you and be determined that there is no going back. If it means taking your money and putting a certain amount away each week, and promising yourself that you can only have it back if you lose the weight, then that just might motivate you. At the end if you don't make it, donate it to an organization of your choice. But if you stay focused, and what you were putting aside was precious to you, you would find a way to make it happen.

Eventually there just something that clicks. And when you reach that point, no matter what comes your way, it doesn't phase you. You end up sacrificing to make sure you eat right. You find ways to get workouts in, even when you don't feel like doing it. Something has to click though. Until it does, it will be a struggle, but once it does, you will never be the same again.

Breast Cancer Prevention

There is a new study recently published that shows that women who exercise vigorously have a 14% lower risk in developing breast cancer. It could be due to a lower body fat, which would decrease the amount of estrogen within the body, but they are still studying the results.

"If found to be causally related to breast cancer, physical activity would have
a substantial public health effect on the prevention of this disease, along with
its other positive health benefits," it added.

The study involved more than 36,000 women over several years.

Obesity: Exercise or Diet?

Considering there are billions spent on diets and weight loss pills every year, this article might surprise you. There was a study done recently that had obese individuals start adding some exercise into their daily routine, cut down on portions of food, and they saw results at the end. It wasn't a dramatic change in weight, but there body responded really well. Blood pressure, heart rate, and cholesterol all improved with just some small changes. Take a look at the article. You might be suprised at how easy it was for people to see changes in the body.

Bosses Push Staff to Eat Right, Exercise

The Houston Chronicle recently published a story about companies trying to get their employees to eat better and begin exercising in order to reduce health care costs. Companies are beginning to understand that an unhealthy employee can cost the company much more. Some companies are encouraging exercise breaks, providing exercise bikes, or giving stretching classes throughout the day. Some have even hired a nutritionist on staff, dropped the prices of salads in the cafeterias and raised the prices of unhealthy food just to encourage employees to eat healthier. I really feel the best thing employers can do though is to lead by example.

Dan T. Cathy, president and chief operating officer of Chick-fil-A, Inc.
restaurants and a runner, has cajoled 265 company employees to run the January
Walt Disney World marathon or half-marathon with him. Most of the runners
joining him "have never done anything like that distance-wise," Cathy said of
his group. "There's a lot of first timers."
Cathy said he's motivated by his religious belief that the body is a temple and a more practical thought.
"We live in a time when there really is a healthcare crisis," said Cathy. "Every
segment of society needs to make a contribution."

Teens Who Take Multi-Vitamins Have a Healthier Lifestyle

The Child and Adolescent Trial for Cardiovascular Health (CATCH) reported findings recently that teens who were using multivitamins also had a healthier diet and lifestyle. There are a lot of interesting facts within the article that make it a good read. Enjoy!

Other Links:
Make Children's Health Routine with Fitness Routine, Eating Habits
Exercise When Young May Reduce Risk of Fractures Later in Life
A Side of Exercise with your McDonald's Fries?

Working Out Without a Gym (From the Other Side of the Pond)

I found an interesting article from a personal trainer in the UK on how to "Lose Weight and Get Fit for Free". It has great advice, and I also love the reference to losing a stone and various other outdoor sports that we don't do in the states. Good advice and good entertainment. It's a great combination!

Meeting Notes 12/04/2006 Getting Started

Here are the meeting notes from tonight. Hopefully this will help remind you of everything discussed or if you didn't make the meeting give you enough information to help you get started.

Discussion
I. Local Resources

• A. Seminar Information (December 16th at 10:30 AM at *edited* or call 281-644-5300 Ext 431 for more information).
• B. Katy Area Farmer's Market (http://www.texasgardeningsanctuary.org/katyfarmersmarket.htm)

II. Right Mindset

• A. Insanity - Doing the same thing over and over again and expecting a different result. You have to change something from a previous experience if you want this time to be different. You have to be able to see the mistakes.
• B. Looking Back - When you start moving forward, you can't look back. Once you have identified what happened in the past, move forward. If you changed things, then things are going to be different this time. Don't think about previous failures. This time will be different.
• C. You have to change something that forces you to move forward. You have to do whatever it takes. When you decide what you are going to do, don't let anything slow you down. If this goal is important for you, you shouldn't let anything stand in your way.
• D. Controlling your rewards. Slowly make changes. Even if you are changing just one thing, there is nothing wrong with rewarding yourself for doing well. Control your rewards though. If you have a celebratory meal for doing so well all week, limit yourself to just that one meal. If your celebration meal is on Saturday night, make it just that Saturday night, not Tuesday, Thursday, and Saturday night. If you decide to have your celebratory meal on Thursday night, wait until the following Saturday before you have your next special meal.
• E. Diet Drinks. I have a whole article on diet drinks and what the ingrediants that are in them do to your body, but here is a brief explanation of it. If you want the whole article, let me know.

Top Reasons Never To Consume Diet Soft Drinks!
1. Soft drinks steal water from the body. Caffeine is a diuretic which takes away more water than it provides to the body.. To replace the water stolen by diet soft drinks, you need to drink 8-12 glasses of water for every one glass of soft drinks that you consume!
2. Soft Drinks never quench your thirst, certainly not your body's need for water. Constantly denying your body an adequate amount can lead to Chronic Cellular Dehydration, a condition that weakens your body at
the cellular level. This, in turn, can lead to a weakened immune system and a plethora of diseases.
3. The elevated levels of phosphates in soft drinks leach vital minerals from your body. Soft Drinks are made with purified water that also leach vital minerals from your body. A severe lack of minerals can lead to Heart Disease (lack of magnesium), Osteoporosis (lack of calcium) and many other diseases. Most vitamins can not perform their function in the body without the presence of minerals.
4. Soft Drinks can remove rust from a car bumper or other metal surfaces. Imagine what it's doing to your digestive tract as well as the rest of your body.
5. Soft Drinks severely interfere with digestion. Caffeine virtually shuts down the digestive process. That means your body is essentially taking in NO nutrients from the food you may have just eaten, even that eaten hours earlier. Consumed with french-fries which can take WEEKS to digest, there is arguably nothing worse a person can put in their body.
6. Diet soft drinks contain Aspartame, which has been linked to depression, insomnia, neurological disease and a plethora of other illness. The FDA has received more than 10,000 consumer complaints about Aspartame, that's 80% of all complaints about food additives.
7. Soft Drinks are EXTREMELY acidic, so much so that they can eat through the liner of an aluminum can and leach aluminum from the can if it sits on the shelf too long. Alzheimer patients who have been autopsied ALL have high levels of aluminum in their brains. Heavy metals in the body can lead to many neurological and other diseases.
8. Soft Drinks are EXTREMELY acidic: The human body naturally exists at a pH of about 7.0. Soft Drinks have a pH of about 2.5, which means you are putting something into your body that is hundred of thousands of times more acidic that your body is! Diseases flourish in an acidic environment. Soft Drinks and other acidic food deposit acid waste in the body which accumulates over time in the joints and around the organs. For example, the Body pH of cancer or arthritis patients are always low. The sicker the person, the lower the Body pH.
9. Soft Drinks are the WORSE THING you can possibly put in your body. Don't even think of taking a sip of a Soft Drink when you are sick with a cold, flu or something worse. It will only make it that much harder for your body to fight the illness.

• F. Make Changes and Accept Responsibility For Yourself. You can't blame other people for anything. You have to take responsibility for you and you alone. It is your responsibility, while it helps when loved ones help you, you won't necessarily get support from others in your life.
• G. New Beginning is Now. Today is the first day of the rest of your life. That's a cheesy statement, but it's true. It is a new beginning. When you start this adventure, this is a whole new beginning.
• H. Thanksgiving is one meal and Christmas is one Day. Many times we wait until January 1st to start the yearly weight loss resolution. WHY? The Thanksgiving meal is just one meal, and Christmas is only one day. One day won't mess up your results, so why are you wanting an extra month to get started? Don't celebrate the whole week of Thanksgiving or the whole month of December for Christmas.
• I. Changing one thing is a step in the positive direction. You don't have to be perfect to make progress. Take it one step at a time. If you take a step in the right direction, you will see positive results. Make small positive changes and you will experience results.
• J. It has to cost you something. It has to give up something precious to you (time, money, etc...) We all take things more seriously when we have to give up something precious to us. I hate this fact, but it is true.
• K. Focus on God. Saturate yourself in God and His help. He can give you strength when you can't hold yourself up. When you lean on Him, you will find strength when you have none.
• L. Education and Accountablity. Both of these are crucial. Proper education is extremely important, but all of the knowledge in the world does you no good unless you follow it. Accountability is crucial to make everything work.
• M. Set a Deadline. Force yourself to stick to your original goal. It may not be comfortable, but you have to make a way to make it happen. If you say you are going to workout 3 days a week, do it no matter what.
• N. Three Focuses - Cardiovascular, Strength Training, Nutrition (Set goals for each category if possible.)

Summary

1. Forget past mistakes, make this a new start.
2. Make sure you get serious about this even if this cost you something.
3. Set reasonable goals.

Weekly Meetings

Well, starting tomorrow I'm going to start a weekly meeting at Panera Bread at Fry and I-10 on Monday nights at 7:00 PM. If you find this blog, you are welcome to come. I will help coach everyone at the group on how to get healthier and lose weight. It's free, just come. If you miss a meeting, I'll try to cover the contents of the meeting here on the blog. Hope to see you there!

Weight Loss Pills and the FDA

You may assume that weight loss pills on the shelves have undergone a thorough examintaion by the FDA, but you would assume wrong. Just because a store sells a particular weight loss pill, does not mean it has undergone any kind of testing by any agency. In fact, what appears on the side of the bottle may not be the same as what appears inside the bottle. A company can bottle anything and sell it, until someone finally comes along and sends it off for lab tests. Don't be fooled America! We spend $35 Billion on weight loss products each year; don't get caught up in the wrong thing.

So now that I told you what not to spend money on, what should you spend your money on. The smartest thing you can do is begin to eat smarter and exercise first. After you have gotten past the initial weight loss, then you can start exploring supplements. Do the basics first. I'm not recommending anything on supplements right now. When I run across the miracle pill, I'll let you know.

Africa's Obesity Problem

When we think about Africa and food, we think about the starving and malnourished children in the country. In a recent AP article, researchers have estimated that 1/3 of African women and 1/4 of African men are now considered overweight. Another problem that correlates with this is the cultural tradition of Africans who see being overweight as a sign of prosperity. And the thought of going on a diet to lose the weight is not something the population chooses to do.

"Here, if you lose a lot of weight, people automatically think you have TB or
AIDS. It's not like in America and Europe where you go on a diet to lose
weight," Njobo said.

In South Africa, overweight or obese women count for 56% of the population, while the amount of undernourished is only 10%.

On top of all of this, many of the rich don't believe they should sweat, so they don't exercise. Others don't walk in their neighborhood because they don't feel safe.

There is a lot happening within that country in regards to the population's health. I just hope something is done before it gets out of hand.

Heart Rate Monitors

Cardiovascular training is such an important issue and I really want to discuss this topic a lot on this blog. The LA Downtown News did a story recently on Finding the Right Rate and it's great read. It may not make a lot of sense until you start learning more about heart rate and the role it has on fat loss, but I hope to share more information with you as time goes on. If you are looking for a suggestion on a heart rate monitor, I personally love my Polar s625X. I won't exercise without it. No, honestly, I will go back home and get it before I start exercising. Once you start exercising with a heart rate monitor and really understand how it works, you won't be able to function without it. Look for more articles on Cardiovascular Activity and Heart Rate Monitors in the near future.

Nintendo Wii Side Effects!!!

This is a warning to the general public that the new Nintendo Wii, could result in your kids getting off the couch and exercising! Psss, they might even enjoy it too. Don't tell them it's exercise though. There's a very good chance that information could turn them off from the new Nintendo console. Sponge just published a recent story about people who have enjoyed their Wii so much that they woke up sore the next day. It's amazing to hear what a little activity will do to you. One 12 year old even went so far to say that playing one of the games was harder than playing real basketball.
I often have issues with kids that sit down all day and watch television and play video games. It's great to see something that combines the kids getting more active and still enjoying their video games. My last game system was probably the original Nintendo, but I could actually see myself enjoying this.

Triathlete Nutrition

Many athletes don't realize the importance nutrition can make when you are training for a race or competition. Triathlete Magazine recently did a great story on 2 different approaches to nutrition for a triathalon. It gives you a real eating plan, how many calories you will be consuming, how long you will be racing, and when to eat or drink each item. No matter what sport you enjoy, when you want to compete in advanced levels of athletics, you have to take nutrition seriously. Triathlete magazine did an excellent job of explaining it to triathletes.

Skiing Exercises

Getting ready for the slopes insprires a lot of people to get into the gym and start preparing for yearly skiing trip. What you may not realize is that your focus on the gym should be on endurance more than strength. Strength specialist, Scott Livingston suggest a few ski-friendly exercises.

The three exercises he recommends are the Split Squat, Ball Back Extension, and the Front to Side Plank. These are his descriptions of the exercises, and I want to include some pictures along with his words.

SPLIT SQUAT
Skiers may have a parallel stance on the hill, but in reality both legs work as one, which is why it pays to improve your single leg stance and balance while building strength in your quadriceps and hamstrings.
Start position: Stand with your back to an exercise ball and place the instep of your left foot on top of the ball. Move your front leg forward to lengthen your stance and make sure the foot is pointing forward (not angled outward). Shift your body weight over the front leg.
Action: Lower your hips until your front knee is flexed to 90 degrees. Lift the hips back up to the starting position. Lift and lower the hips a maximum of 30 times before switching legs.
Tip: If the knee of the front leg pushes ahead of the foot while lowering your hips, lengthen your stance by moving your front leg farther from the ball.

EXERCISE BALL BACK EXTENSION
The back is the first muscle group to fatigue in skiers,which is why it needs extra work to improve endurance.
Start position: Kneel behind an exercise ball and lower your upper body over the ball, looking at the floor in front of the ball. Lift your knees off the floor and roll the ball under your hips. Interlock your fingers behind your head.
Action: Keep your lower body stationary and lift your upper body off the ball. Hold for 90 seconds. Lower your upper body to the ball and repeat four more times.
Tip: Keep your head in line with the spine as you lift your upper body off the ball.

FRONT TO SIDE PLANK
The plank improves core stability, which helps skiers maintain an upright posture even during unexpected changes in terrain.
Start position: Lie on your stomach and prop your upper body off the floor by placing your weight on your forearms. Your elbows should be positioned right underneath the shoulders, with your hands pointing forward. Both feet are flexed with the toes on the floor and the heels pointing toward the ceiling.
Action: Push your body off the floor until your head, shoulders, hips, knees and heels are in a straight line. Hold for 30 to 45 seconds. Rotate your body to the side, while maintaining the plank position, supporting the weight of your upper body on one arm (legs should be stacked one on top of the other with the hips off the ground). Hold for 30 to 45 seconds.
Rotate back to the front plank position and lower your hips back to the floor. Relax for 30 seconds and repeat the manoeuvre, this time rotating the body to the other side.
Tips: Breathe normally (don't hold your breath) through all phases of the exercise. For a less challenging version of the exercise, perform the plank position from the knees, not the toes.

A New Exercise Pyramid is Coming!

Did you know that we even had an exercise pyramid? Take a look at the current exercise pyramid.

They are predicting that it will suggest 60 minutes a day for a healthy lifestyle, and 90 minutes a day to lose weight. I know most of us here this suggestion and think it's impossible, but take a look at this story.

A recently read a story entitled the Suffolk family's fitness challenge about a family in the UK that exercised 60 minutes a day. The whole point was to exercise for 10 minutes, 6 times a day, 7 days a week. They basically found a way to squeeze in one hour a day every day of the week and kept a journal of it. Some of the days it was even raining, but they still found a way to fit in 60 minutes a day of activity.

This story even inspired me to step up my program more. If this family can do it, without belonging to a gym, surely I can find a way to do it. I will keep this up. I would never ask anyone else to do something I can't do, so I'm going to try to keep it up for as long as possible.

Exercise Improves Sleep in Heavier Kids

The United Press International recently published an article entitle, "Exercise Improves Sleep in Heavier Kids". The article talks about a study that was published in the November issue of Obesity that showed that overweight kids who began exercising on a daily basis snored less after 6 months than those who did not exercise. The had kids that didn't exercise, some that exercised 20 minutes everyday, and some that exercised 40 minutes every day. The group that exercised the most saw the biggest change, the group that exercised 20 minutes saw some change, and the group that didn't exercise saw no change. They monitored snoring as a determinate factor. It turns out that kids who snore should see a physician. I did not know that honestly.

"Parents don't realize snoring is something to worry about, that it's worthy of
a physician's attention," said lead author Dr. Catherine Davis, an associate
professor of pediatrics at the Medical College of Georgia in Augusta.

So if your kid is one of the 25% who snore, you should get your kid exercising and also inform your physican about your child.

Back Surgery vs Physical Therapy for Herniated Disk

I don't like back surgery, actually I hate back surgery. I don't use that word often, but I get so irritated with the amount of back surgeries that happen. There was an article that I remember that stated that only 1% of back pain surgeries are actually necessary. 1% Did you get that? That's frightening to me. Why are so many people having surgery, and if surgery isn't the answer, what is?

Let me cover some concrete data first. In an article recently published in the Journal of the American Medical Association. Dr. James Weinstein, a researcher at Dartmouth College and recipient of the Wiltse Lifetime Achievement Award by the International Society for the Study of the Lumbar Spine in 2006 watched 1,000 people over two years who ever had surgery or chose physical therapy. Over the 2 years time they found only a slight improvement in those who opted for the surgery for those who did not have it.

"In back surgery for this particular condition, there's actually a choice," said
lead author Dr. James Weinstein of Dartmouth Medical School. "If you don't
want the risk of surgery, you can do watchful waiting" and still get well.

I really like this surgeon. He seems to have a good handle on the benefits of surgery, but also the limitations of it. I know that surgery is sometimes crucial, but it's been abused and often just ends up hurting the patient in the long run, physically and emotionally. I cannot imagine going under the knife with the chance that I could wake up paralyzed.

Dr, Weinstein did a Q&A recently about different back pain issues that covers degenerative disks, back pain and jogging, and even the size of kids backpacks. Scroll down a little bit on the article and you can view it. It's a great read!

I'm a big believer in physical therapy. I saw my dad suffer for years after a botched surgery on a herniated disk, and the surgery should have never been performed. For 10 years my dad could not live a normal life, and as his, I couldn't have a normal dad. I know surgeries can change a life for the better as well, but I can't help but let out a big sigh of relief after seeing a surgeon state that there is little benefit after two years. I hope everyone wakes up and realizes there are other options besides surgery. You'd be amazed at how much a little physical therapy could do for you.

The Risks of Exercise?

Isn't exercise suppose to be good for you? Am I now telling you there can be bad things about exercise too? Yep. Just like everything, there is a balance that has to be maintained. Do to much, and you could find yourself in trouble. A recent article discusses the different risks associated with exercise.

"No action is without risk and exercise is no exception. For example, the
risk of sudden cardiac death increases by a factor of 5 during vigorous
exercise for fit individuals and by a factor of 56 for unfit individuals."

The article also covers the topic of exercise addiction. One great thing about the article is that it goes on to discuss some reasonable solutions for exercising. It lays out a general plan and some excellent guidelines.

Mirror Muscles

A recent article entitled Back to the Future: Get Cracking on Improving Your Vertebrae is so random it is hard to follow, but it made enough important points that I had to post it. They use one of my favorite phrases of all time, "Mirror Muscles". Mirror Muscles are those muscles that you can see when you look in the mirror. Everyone is obsessed with their chest, abs, sometimes shoulders, biceps, and quadriceps (front of the leg). They usually neglect their back, glutes (butt), triceps, and hamstrings (back of the leg). So you have someone that is very well developed in the front and the back of them is way behind. Why do people do this?

Well vanity is the number one reason I would say people do it. They want to look good, so they work on what they see. The danger in this is that it creates some serious problems long term. You eventually get to the point where you are slumping forward because of an improper balance of muscle strength throughout the body. The picture to the left isn't the best picture, but it shows what happens over time when you do have bad posture. Forward heard, rounded back, and anterior pelvic tilt. The more you sit and stand incorrectly, the more you begin looking like the picture. Once you start slumping you may experience lower back pain, upper back pain, neck pain, and/or headaches. Dealing with this condition has become a huge part of my personal training. It seems that almost everyone has a problem with this, and the more we sit in cars, or work in front of the computer with bad posture, the worse it gets. So it's not just the gym that causes it, it's also our lifestyle.

One great resource I found was an article done by the APTA (American Physical Therapy Association). They made a informational pdf resource on proper posture. Chiropractic Care can also be beneficial for posture correction. I don't have an information sheet like I had for the APTA, but Dr. Barnwell, in Katy, TX has some information on his website about posture.

To revisit the article I first mentioned, in the article they mentioned doing 'Supermans'. I'm going to improve on that a little bit and instead mention Floor Cobras. It's a much better exercise and is easier to do correctly. (It also mentions some plyometric movements, but I don't even want to start on that topic right now.) Let me include some information on the floor cobra to help you out.

Floor Cobra (Info from ptonthenet.com)

Difficulty Level : Beginner
Muscle Group(s) : Core Back and Neck
Modality : Stability
Benefits : Core, Glutes, Middle and lower traps.
Pre-Requisites :

1. Clients should have education in core and glute activation.



2. Clients should be able to activate glutes, erectors and hamstrings in correct sequence.

Preparation :

1. Laying face down on the floor-in prone position, have arms beside your hips.



2. Activate core by drawing in navel towards spine and squeezing glutes.
   
   

Movement :

1. With core and glutes activated, lift chest off the floor, lift arms up and back towards the hips rotating thumbs towards the ceiling.



2. Pause momentarily at the top of the lift then return to starting position; at all times keeping the chin tucked into the chest.



3. Upon completion of the movement, repeat.



4. Don't over emphasize arching of the back to lift the chest off the floor. Only lift to where the client is comfortable-no lower back pain should be felt. If so check sequencing of glute, erectors and hamstrings.

Exercise Myths

10 News in San Diego recently did a story on Exercise Myths. It is a well written article that covers a great topic. They offer 5 primary tips in the article.

1. I have to pant and sweat for a workout to count.
2. Lifting weights will make me bulk up.
3. I'll just work the spots that bother me.
4. After the gym, I'll keep burning calories at home.
5. I can't fit regular exercise into my life, so why bother at all.

Read the article for detail on these tips. Exercise Myths

The Japan Diet

From the best-selling author of Japanese Women Don't Get Old or Fat comes a new weight loss book, The Japan Diet.

THE JAPAN DIET IN A CAPSULE:-
1. Eat more fish, especially oily fish like salmon, sardines, mackerel
and herring.
2. Eat lots more fruit and vegetables, in a rich variety of many types
and colours.
3. Japan-style your portions: enjoy moderate helpings and smaller
plates.
4. Eat mindfully – relax and eat at a leisurely pace, aim for variety,
moderation and balance.
5. Choose foods with less saturated fat, salt, added sugars, and little
or no trans fat.
6. Be gentle to your food: cook with heart-healthy oils, such as
rapeseed, and healthy techniques, such as steaming.
7. Eat more wholegrain foods like brown rice, wholegrain breads and
cereals.
8. Lighten up your beverages: drink fewer sweetened fizzy drinks and go
for unsweetened tea, water and low-fat milk.
9. Think of generous amounts of veggies more often as the star of your
meal.
10. Don’t skip meals, including breakfast.
11. Get physically active and stay active regularly: moderate exercise,
like walking, counts.
12. Think of food as a source of joy, indulgence, good health, positive
energy, laughter and celebration. Don’t go on a diet. Instead, phase healthy
eating habits into your daily diet over the long term.

Fitness Industry Pushes for Better Trainers

A recent AP story is calling for the fitness industry to push for better qualified personal trainers. Years ago the best personal trainer was the one who was the most muscular and had the best six pack, but today we have to wonder, "Can they help me with my heart disease?" As the baby boomers get older, health is more important than vanity. It may shock a lot of people to know that many of the personal trainers you encounter may have been certified through a weekend online course that took just a few hours. There are so many certifications out there that are meant to be easy, and the ones who suffer from it are the clients. The story talks about Purdue creating a personal training degree program that helps educate professional on how to be a personal trainer. It's about time, and I hope other universities follow.

I know you may be desperate to achieve results, but please research before you just hire anyone to work with you. You are making a big investment into your health, and choosing the wrong trainer could lead to an injury instead of the results you were hoping to achieve. Do your research first. You will be glad you did.

My Qualifications

Healthy Eating Tips for Children and Adolescents

A list of the top ten nutrition tips for children and adolescents was recently published on vitadidonna.it and gives some great practical advice.

Their top ten list is:

1. Enjoy your food
2. Breakfast is a very important meal
3. Eat lots of different foods
4. Base your food on carbohydrates
5. Eat fruits and vegetables at each meal
6. Fat facts
7. Snack attack
8. Quench your thirst
9. Care for your teeth
10. Get moving

Some of you may have shuddered when you read #4, but read the article for a full explanation. I really think this list applies to adults too. It's a pretty simple and straightforward list of simple things you can do to improve your health. And yes, that includes #4 too.

Web co. targets weight loss: Hub start-up spurs dieting

An article from the Boston Herald talks about a start-up company called Tangerine Wellness that writes programs to help your employees get in better shape. They write a custom program for the company with daily motivational e-mails to the employees and rewards employees with money as they lose weight. It's a great way to get your employees in better shape and save money on healthcare costs. A sick employee costs the company money, but motivating the employees to get in better shape, and rewarding them for accomplishing it, will make it better on your bottom line. The healthier they are, the happier they are, and the less sick days they will take, thus saving employers money. It doesn't get any better than that.

Get started today.
Tangerine Wellness

Texas Cardiovascular Health and Wellness Program

I had no idea that Texas had a Health and Wellness Program. I'm checking into it right now, hopefully I will keep this updated.

My E-mail:
I wanted to inquire about the Cardiovascular Health and Wellness Program. I honestly had no idea this existed, but it's great to see that Texas is trying to do something about the health and wellness of Texans. I live in Katy, TX, but I'm not sure there are any programs that are active here. I am a personal trainer at *edited*, and I would like to see the health of residents in my community change for the better. If the Department of Health Services has something that I can distribute to people, I would do it. I have a lot of ideas that I feel will make it easier to reach out to the community, but I don't have enough information to get it started. Is there a program Texas has created for the public that would give the residents a gameplan on how to avoid Cardiovascular disease? I was going to create one myself, but if it's already been created, it would save me a lot of time. What can I do to help your department reach out to the residents in my area?

Their Reply:
Thank you, Jason, for your interest in health. The Cardiovascular Health and Wellness Program works to promote policies and system changes within the school, worksite, healthcare and community settings that help people live heart and brain healthy lives.

There are other programs within the department that focus on reducing risk factors such as diabetes, physical inactivity, poor nutrition and tobacco use, and with our external partners, such as the American Heart Association, American Cancer Society, etc. we work collaboratively to train and provide technical assistance in implementing those policies, programs and system changes for a healthy life.

I will ask our staff person in Houston, Lois Grant, to provide you with more information about the local resources you can access and become a part of. Thanks!

Jennifer Smith, MSHP
Manager
Adult Health and Chronic Disease Group
Texas Department of State Health Services
1100 West 49th Street - T-402
Austin, Texas 78756
512-458-7111 extension 2209
512-458-7254 (Fax)
www.texascvdcouncil.org

Small Steps

Have a big goal, and realize you have a big goal? Big goals are often overwhelming, and you have to readjust your mindset and focus on a small goal instead, suggests Madison Chase Fitness. When you focus on a small goal, you can stay more motivated than if you focus on the bigger picture. A beginning program they came up with looks like this:

Level A

Step 1: Begin by setting realistic fitness goals. (2 pounds per week)

Step 2: Find a partner who will help you meet your fitness goals. (A
positive friend, co-worker, boyfriend/ girlfriend, or spouse.

Step 3: Establish a reward that both of you are interested in.

Step 4: Set a realistic time frame to achieve your goals

Step 5: Come up with your program: (Walking 2 times per day for 30
minutes)

Step 6: Increase your fruits and vegetables and decrease your
sugar, sodium, cheese, fried foods, and juices.

Step 7: Get Started.

I think this is a great plan! It has small goals, changes in nutrition, changes in lifestyle habits, and accountability. It's very basic, but the basics are everything. For more detail visit the article.

Fitness is a Lifestyle

Staying in shape is a lifestyle! This is a great short article on the importance of just taking it easy and not stressing over things. The personal trainers in this article say it very well, it is a lifestyle change that has to occur to get in shape. You simply want to be functional. Nothing more to it. And when that happens, you will feel better and move better, and actually be able to enjoy life.

Reversing Osteoporosis

The Bradenton Herald recently did a story entitled, "Weight-Bearing Exercise Replishes Bone Loss". It is an excellent story about how Laurie Cohen began fighting off osteoporosis at the age of 50 after having a bone scan. She began walking and taking Actonel to fight it off, with minimal success. But when she began working with a personal trainer and lifting weights, something amazing happened.

'Cohen's bone density had increased 4.4 percent in less than a year, an improvement that Dr. Kathy Diemer calls "impressive."'

She didn't lift heavy weights, in fact she wasn't using any weights over 12 pounds, but the exercise was enough to see a significant impact on her bone density.

There is never an age where it is "too late" to change your body. Never give up on yourself.

Weight Loss Supplement Ads

Calorie Lab posted a great article on supplement ads. We spend millions on weight loss supplements every year. It's good to see some truth published out there.
Great Read!

Exercise Improves Seniors' Independence

Reducing the chance of disability and increasing the functional ability of the body can be as simple as exercising.

Aerobics, strength training, balance, and flexibility are all extremely important factors that the article focused on. They tested 424 men and women between the ages of 70 - 89 on a 4 point scale. They tested a 400 meter walk, standing up from a chair, and standing balance at 6 months and 12 months into the program. There was a big difference between the control group (who did no activity) and the physical activity group (who walked 150 minutes a week, leg stretches, balance exercises, and leg strengthing exercises.

It doesn't matter if you are 10, 50, or 90, exercise plays an important role in the functioning of your body. I wonder how many of the people in the group wish they had started their exercise program years ago?

Diet or Exercise?

New studies are suggesting that if you going to choose between going on a diet or exercising to lose weight, choose exercise. It turns out that people who only diet lose muscle size and aerobic capacity vs. those who exercise who maintain muscle size and aerobic capacity. When it comes to weight loss, it's often a simple formula. Either you eat less calories, burn more calories, or both. A little bit of additional exercise everday will do wonders for you, as long as you don't make up for it by eating more. :)

Exercise AND Video Games? No Problem!

I think this is just a great product. We all know that kids are exercising less and less since they are no longer going outside to play, but they do love their video games. Gymkids just released a product that will take care of that. Theyv'e launched two machines, the Cyberbike and the Step2Play.

As the kid is playing their game, as long as they keep moving, the controller keeps working. When they stop, so does their controller. You can control the speed they have to move at to keep it going, so it won't kill the child just because they are young and can't go as fast as their older brother and sister. It's not a flawless system, because you really don't want to force the kid to uses a stairmaster, but at least it's a better choice than the kids sitting on the couch the whole time.

I'm a big kid myself, but I think I'm a little too big for this. If you are an adult and love video games, but would like to find something that will force you to keep moving, try the Nintendo Wii. It has a controller that you can use like a tennis racquet, or a sword, etc... You will get to stand up, move around, and still enjoy your favorite games.

The Shape of Today's Youth

In Orange County they are only seeing about 33% of the kids pass the physical fitness tests. In a day when kids like to sit around and play video games more than go outside and play, the condition of kids is getting worse and worse. Some kids tend to love the challenge of the tests, which include: upper body strength, flexibility, body fat, and endurance. You don't have to be an athlete to exercise. Getting into a habit of exercising at a young age can keep you healthy the rest of your life.

Related Stories:
Frick Middle School Instructors Set Bar High for Students' Fitness
Area Students Sluggish in Physical Fitness
Most Students Not Meeting State's Fitness Standards, Test Results Show

Vibration Exercise Machine - Haven't We Done This Before?

Vibraslim has just launched a vibrating platform for exercising. Other companies make it for around $5,500, but they have a version that sells for only $1,699. I don't know if this is trying to become a trend or not, but I am having flashbacks of another machine years ago.

Anyway, I'm sure this is totally different, or at least I hope it is. Their claims about the machine are:

This advanced technology allows you to burn fat and cellulite, increases Human
Growth Hormone, increases muscle strength, increase metabolism, build bone
density, and improve flexibility.

They claim that a ton of celebrities have used the machine, but that's up to you to determine what that's worth to the story. One last claim about the history of it.

History of Whole Body Vibration

Vibration Exercise technology is supported by decades of scientific research,
originating with the Soviet Space Program, which pioneered the technology now
applied in the fields of health and fitness. Russian scientists discovered that
cosmonauts that spent extended amounts of time in space experienced significant
loss in bone density and muscle tissue due to the lack of gravity. Russian
researchers were led to experiment with Vibration Exercise technology, finding
that by using this equipment they could not only stopped the loss, but amazingly
increase bone density and strengthen muscle tissue.

Using Vibration Exercise technology, the Russians were able to set a record
of more than 420 days in outer space. Our American astronauts, training on
conventional fitness equipment, were forced to return after just 120 days due to
bone and muscle degeneration. It wasn’t until after the fall of the Iron Curtain
that Vibration Exercise technology found its way to other countries. Today NASA
fully embraces Vibration Exercise technology with much success.

You can visit their website and order one at www.myvibraslim.com

If you have tried it, let me know what you think.

The Fountain of Youth

How can I live a longer, healthier life?

There's some new research coming out of the University of Wisconsin, Cornell University, the University of California and MIT that is showing that calorie restriction can extend a longer, higher quality life. Just living longer is good, but having a higher quality of life is even better. According to the article, One for the Ages: A Prescription that may Extend Life, researchers at Cornell were able to extend the life of mice by 40%, just by giving them 30% less food than other mice. In Wisconsin, they tested primates and were able to see similar results.

Does this work for humans though? Dr. Roy Walford believed it and started the trend 30 years ago when working at the University of California. In the human studies mentioned in the article, there was a man mentioned who survived on 2,100 calories a day. He was 6 foot tall and weighed about 135 pounds. That really isn't calorie restriction though, that's the normal amount of food that he should be eating.

So if the thought of this interests you, but at the same time terrifies you, I think I have a solution. It's not that you have to starve yourself to death to make it happen, but don't overeat. I believe that overeating will lean to weight gain, thus reducing the health of the body, which results in a shorter life span. Just eat the number of calories you should be eating, and you should be ok.

How many calories should you be eating? Calorie Counter at MyFoodDiary.com

The Mental Aspect of Eating Healthier

Brian Wansink is a professor at Cornell Universtity who does some very interesting studies on the mental aspects of eating. He watches how humans react to different eating situations, in his new book Mindless Eating: Why We Eat More Than We Think. I would love to people to observe the habits that we have when it comes to eating. In one experiment he had a bowl of tomato soup and as the people would eat it, he would continuously pump the soup into the bowl from a device under the table. People kept eating and eating, and some of them ate as much as a quart. It's like the never-ending pasta bowl at Olive Garden, without having to ask the waiter to give you another bowl!

I really don't think people grasp why they do the things they do when it comes to eating. I really want to put this on my list of books to read soon. It looks fascinating.

Read the Full Story

Cut Health Care Costs

Money Magazine recently published an article on ways to decrease your medical care costs. I find some of these to be very important.

40 STRESS LESS Between 60% and 90% of doctor visits stem from stress-related factors, says Dr. Herbert Benson, founder of the Mind/Body Medical Institute. So chill out: Take a yoga class, listen to music and exercise for at least 30 minutes a day.

41 STUB YOUR BUTT You know those coffin nails aren't cheap ($4.35 a pack on average or more than $1,500 a year if you smoke a pack a day). But consider the extra costs of lighting up: $1,600 more a year in health-care costs than for nonsmokers, plus a 10% surcharge on homeowners insurance and up to 300% on individual life policies, not to mention higher dry-cleaning and dental bills. And you may soon be paying more for health insurance at work too. By 2008, 25% of companies expect to impose penalties for bad health behavior, such as higher deductibles and premiums for smokers.

42 PUT A CORK IN IT If you're a binge drinker (routinely imbibing a minimum of four to five drinks at a sitting), you'll average $900 a year more in medical expenses compared with a teetotaler, according to the Lewin Group. To avoid these costs and stay healthy, have no more than one drink a day if you're a woman, two if you're a man. Plus, that $40 bottle of your favorite Bordeaux will last twice as long.

43 GET MOVING Obese people pay about 26% more in medical costs than those who are in shape. So joining a gym or taking a dance class is a smart investment in your health. Or buy a pedometer (about $20) and aim to walk at least 10,000 steps each day.

44 GET A LUNCHBOX Brown-bagging your lunch can help you lose weight since home-cooked eats contain 20% less fat on average than restaurant meals, according to the U.S. Department of Agriculture. Bonus: Skipping the $6 deli sandwich could save you about $1,000 a year.

47 LET THE BOSS HELP Take advantage of any wellness benefits that your company offers. About six out of 10 large companies now offer benefits like smoking-cessation classes, discounts on gym memberships and health risk assessments.

I don't think Americans grasp how much money we spend in health and medical care. I know people expect to spend about 4% of their income on medical/dental costs each year. What's 4% of your income? That's a lot of money. I haven't been sick since the around March of 2001, which puts my medical cost over the last few years at almost 0% ( I have bought band-aids and visited the dentist, etc..). Maybe my gym membership could be classified as medical cost. It's kept me healthy.

The Power of Words

It happened on Friday, oddly enough. I had a client tell me that she had just seen a friend of hers at the grocery store and her friend was terribly upset. Her friend had just got done working out with a personal trainer and the personal trainer must have had a bad day. She has been trying so hard to exercise, and she has been faithful every day. But for whatever reason, the personal trainer fussed at her for 20 minutes about not trying hard enough, and that she had to put more time into the gym, etc.... I know personal trainers are suppose to push clients, but there is a line that can be crossed very easily. Personal trainers have to be supportive and loving to their clients. Personal trainers have to motivate and build people up, not tear them down. That single act could totally turn this lady off of fitness.

Personal trainers, you have to care about the people you are training. If you are only in this for the money or to pass the time, do everyone a favor and find another job. You are only hurting people and I don't want you representing yourself as a "personal trainer" when the only person you really care about is you.

You are an influencer!

It's breakfast time and am I ever hungry. I'm not sure what I should eat though. Doughnuts sound so good right now. I think I'll just go down to the store and get a dozen or two for the family. They will love that. Not a big deal, right?

I wonder what's in one Dunkin' Donuts Chocolate Kreme filled donut?

Nutritional Information

Wow! 1 donut is 270 calories, with 13 grams of fat and 4 grams of trans fat? But, it's just one time, so it's ok, right?


Well, your wife was trying to follow her diet, AGAIN, for the 20th time, but now she is going to fail again. You had high blood pressure and this certainly isn't helping improve it. And the kids, well they are picking up bad habits from this. They are being taught that it's ok to have foods that are bad for them on the weekend.


Down the road you will be less healthy along with the rest of your family. But you will also have more health complications as you continue this pattern throughout the years. And the bad habits your kids pick up, they will pass down to their kids too.


Often times we blame genetics for the obesity problem in America, but it's often just the traditions that we pass down from one generation to the next that tends to cause the problem.


We have to realize that the daily choices we make affect more than just us. We have to take care of our health for us and those we love the most. Those daily habit, good or bad, will have an impact on those who are closest to us.

More People are Overweight in this World than Starving

The title sounds like such an absurd statement. We all know that there are so many countries who are in desperate need of food, surely society has not reached a point where those who are hungry are in the minority of those who have too much.

According to a recent study by the World Health Organization, for every 4 who are malnourished, 5 are overweight. View the story.

We have to take a hard look at what's happening today. The sad thing is that the main reason for the shift is because the amount of people who are overweight has increased, not the malnourished being fed. It's amazing how this story has barely even existed in the news, and we just kind of blow it off like it's not important. And the sad reality is that if we just ignore it, the story will eventually say that there are more obese people than malnourished. We have to wake up as a world. We just need to wake up individually and start taking care of our health. We have a problem, but the only person we can take care of is ourselves. Surely we can do that much, right?

Jason Hodge Wants to Influence Katy, TX?

My Mission Statement:
We all have a choice on the amount of impact that we have on the world. We can choose to pretend like it doesn’t matter, or we can do something about it. For the first time in the world there are more people who are overweight than starving. People are moving less and eating more, and despite the $2.2 trillion spent by the US Government on health care this year ($7,129 per person) Americans are having more health problems than ever in history. There are numerous reasons for this, and there are people out there who are desperate for help. That tells me that if they only had the right information, real information that produced results, their lives could be changed. People would live longer, be healthier, be more active, be happier, and live a more fulfilling life. I’m one man, and I definitely don’t know it all, but I care, and I feel that if I can find other people that care, that specialize in other areas of health, we could get together and at least help the people in Katy. This is about changing lives, families, and a community. It’s taking small steps to reach out to the small world that we live in, and changing it.

Have I lost my mind? I think I can make a difference in my community, and that is my sole desire right now. I want to be a positive influence and change the area I live in. I want to see lives changed for the better. At work, I want to make a lasting impact on as many people as I possibly can. I want to see people healthier and in better shape, I want them to have less aches and pains, and I want them to be able to truly experience life. God has blessed me so much with a job that allows me to reach out to people on a continuous basis, and I want to do it to the best of my ability. I'm actually getting a chance to write for Katy Magazine now and will actually have the opportunity to reach even more people than I ever have before. I wish I could change the world and really make a difference to everyone's life, but I figure starting with the people of Katy is a good start. =) What a great adventure this is going to be. If you actually take the time to read my blog, Thank You. I hope it will be worth your time.

10 Questions

What certifications do you have?
I am certified through the Cooper's Institute for Aerobic Research in personal training and indoor cycling, and through the National Academy of Sports Medicine in personal training

Do you have a degree?
Yes, I have a bachelors in Kinesiology from the University of Texas at Tyler, and I also was enrolled in the Masters program for Physical Therapy at Texas Womans' University in Houston for a short time.

Are you first aid certified?
Yes, and I update it every year.

Do you have liability insurance?
Yes, I have liability insurance.

What types of clients have you worked with before and what were their results?
I've been a personal trainer for 10 years now. I've helped people

• Lose Weight
• Tone Up
• Build Stronger Muscles
• Athletes Run Faster
• Rehabilitate Back Pain, Knee Pain, and Shoulder Pain.

Results have been good for some and non-existant for a few. I am only with someone 2 - 3 hours a week. Out of a whole week, that's not much. For those that listened and followed the advice I gave them throughout the week, results were great. For those who didn't listen, results did not happen. I will give you everything I have to help you get results, but it will be up to you to practice what I taught you to make sure it happens.

What do you specialize in?
Over the years I've done a little bit of everything, but my specialty is back pain. I've been visiting physical therapy clinics since I was in high school, and just have a passion for helping people get past the misery of dealing with a bad back. I'll be glad to share my story with you in regards to back pain if you ask. Back pain has affected my life in more ways than anyone else I have ever met, and I know the physical and emotional pain it causes.

How many times a week do I need to see you?
Everyone is different and after doing a consultation with you, I can make a suggestion on how many times a week you should meet with me.

How will my progress be monitored?
I am a computer dork. I love to monitor everything. I use the computer to track your progress, prepare your workouts (I type them all out before hand), and even predict your results weeks ahead of time. When you walk into a session I will know what you will be doing and how much you will be lifting. I can map out a workout progression plan for you for the next 365 days.

How much does it cost?
I map everything out in phases. Based on what you are wanting to achieve and where your current condition is, I can map out what types of things you need to be doing, how long it will take, and what your results will be at the end of it. Once I have determined all of this, I can tell you how much you need to invest into the program.

What is your cancellation policy?
I have a 24 hour cancellation policy. If you let me know that you are not able to make it within a day of your session, it gives me time to put someone else in your time slot for that day.