Fitness Cornerstone

"Setting Goals" - Priorities

2012-01-03T19:18:00.000-08:00

Get Your Priorities In Order!

Before you even begin to set your goals, it is necessary to look at both our current order of priorities as well as our ideal order. Often these do not match up because we do not take the time to even think about what our ideal order of priorities looks like. First what are some common priorities in our lives?

· Faith

· Family

· Work

· Self

· Friends

· Fun

Go ahead and rank theses 6 basic priorities in your life as they stand currently, be honest with yourself and feel free to add any others you would like. Often we feel our lives are chaotic and usually it is because our priorities are either out of order or lack any order at all. When this is the case, what do we base our decisions on? We either base them on what we currently think is most important, we base them on time, or avoid making decisions altogether. I always recommend making an ideal priority list for life in general and especially when adding any kind of goals to our lives. Yours can look however you would like, my ideal order looks like this (not that my current order always does):

· Faith

· Self

· Family

· Friends

· Fun

· Work

So really, our first goal is to maintain our ideal order of priorities as best we can. Once we have established our ideal order we can use it to base our decisions. That is, based on my ideal order if there were a conflict with a faith-oriented activity and say work-related activity, I could always defer to my priority list and either find away to do both activities without sacrificing other priorities or turn down the work activity. That is not always an easy decision. There are bills to be paid, but I have personally found that often you are respected more when you have clear boundaries than not. Of course, we can always reshuffle the order if we realize that our ideal order is actually something different. Err on the side of caution; sometimes we can trick ourselves into thinking something is more important to us than it is. The world will not end if I reschedule and appointment now and again or tell my friends I’m spending time with my family. Do not completely neglect your priorities, but work to balance them accordingly.

In the next “Setting Goals” article we will look at some strategies for defining goals and how to fit them into our ideal order of priorities.

Hair-Raising, Fund-Raising For Men's Health

2011-10-11T17:00:00.000-07:00

If you were following me last year you know that next month is known as "Movember." During which some of us guys grow out our moustaches in order to raise awareness and some money for the Prostate Cancer Foundation as well as the Livestrong Foundation. This is a cause that is close to my heart as both of my grandfathers have had prostate cancer, one passed away from cancer (including testicular), and a close friend of mine has had his own battle with testicular cancer. If you can please visit my page (http://mobro.co/FitnessMatt), you can donate, join my team, and/or recruit people you know to grow a mo' or join in supporting a bro.

Here's some scary statistics that point to the need for such a cause:

The average life expectancy for men is five years less than women (presently 77 years old compared to 82).

1 in 2 men will be diagnosed with cancer in their lifetime and 1 in 3 women will be.

Evidence suggests that about a third of the 571,950 cancer deaths expected to occur will be related to obesity, physical inactivity, poor nutrition and thus could be prevented.

1 in 6 men will be diagnosed with prostate cancer in their lifetime.

240,890 new cases of the disease will be diagnosed and 33,720 men will die.

Testicular cancer is the most common cancer in American males between the ages of 15 and 34.

8,290 men will be diagnosed with the disease and 350 will die.

Smoking accounts for at least 30% of all cancer deaths and 87% of lung cancer deaths

An estimated 115,060 men will be diagnosed with lung cancer and 85,600 men will die from the disease.

While not as common, men can get breast cancer. About 2,140 new cases of invasive breast cancer will be diagnosed among men and about 450 men will die from the disease

The most common cancer in the US, skin cancer strikes 1 in 5 Americans.

An estimated 43,890 men will be diagnosed with skin cancer and 8,080 men will die from the disease.

An estimated 13 million adult men over the age of 20 in the US have diabetes- and a third do not know it.

Approximately 50 million men and women in the US have high blood pressure- almost 30 per cent of them do not know it.

About 1 in 3 adults has high blood pressure, and blood pressure tends to rise with age.

1 in 8 men who suffer from mental illness actually seek help (inspire.org)

Four times as many men commit suicide compared with women

24% of men are less likely to go to the doctor compared to women

Let’s face it, men are known to be more indifferent towards their health, especially when compared to the efforts of women, who proactively and publicly address their health issues in a way not traditionally seen with men. As a result, today the levels of awareness, understanding and funding for support of male health issues, like prostate cancer, lag significantly behind causes such as breast cancer.

Check out this great MSN video: Jog Your Mood

2011-09-20T07:44:00.000-07:00

This is not a revelation, but more it is more evidence that supports the fact that we were designed to move and be active. The only issue I take with this report is that exercise should be prescribed with anti-depressants from the beginning not after medications are ineffective. There are more studies out there that have shown that exercise has a higher success rate for treating depression than medications with a decrease likelihood of relapse. The difficulty comes when the symptoms of depression convince you that you don't want to get up, get out, and get healthy/happy. It's a self-sustaining disease, if you get up and get out it dies off. So of course it works to convince you that you don't want to, that you can't, that you're a lost cause. When you're at this point you must will yourself to do what doesn't come naturally, to get up and get out. If the one true and perfect God loves you so much that He sacrificed His one and only Son, you are truly loved and you are never a lost cause. And remember doing something is always better than doing nothing. A 10 minute brisk walk has been shown to radically improve your brain chemistry. So in case you missed it...

GET UP and GET OUT!

Check out this great MSN video: Jog Your Mood

Interesting New Definition On Addicition

2011-08-15T16:11:00.000-07:00

Not really anything new on what takes place in someone's brain when they deal with addiction, but maybe this article will help you understand any addictions you or someone you know is dealing with. Remember, you still have to choose healthy behaviors. It gets easier with a God who loves who, just my belief, take it for what it is. Hope the article helps shed some light, if you/someone you knows need help battling addiction or hangups check out: http://www.celebraterecovery.com/

One Reason For Our Camp For Kids...

2011-06-04T11:18:00.000-07:00

This article (Children's Unhealthy Snacking) is just one of many reasons why today's youth is suffering more and more obesity related illnesses. It is also why we are working with kids this summer to try and educate them and their parents as to what a healthy lifestyle looks like and how to make it work.

In A Pinch...

2011-05-02T17:02:00.000-07:00

So this afternoon I found myself unprepared, I know, trainers are never supposed to be unprepared. By this I mean that my mini-fridge at the gym was empty, I had been working away on the computer, and it was time to eat! So with only 30 minutes before my next appointment I walked over to Henry's and came up with a tasty (and powerful) little snack/meal. I didn't really have a plan, I knew nuts are always a good source of nutrients (anti-oxidants, anti-inflammatory, amino acids, healthy fats, etc.) so I headed down the little section where you scoop your own nuts/grains. I found an unsalted mixed nut bin and measured out a pound. Then I headed over to the fruit, thinking I needed something sweet and juicy to liven up these nuts. I found some organic blueberries that were perfect. I grabbed those and thought "I need some protein!" As nuts, while very healthy and a good source of healthy fat, are not an actual complete protein. If you are unfamiliar with complete vs incomplete proteins here's a link to a web page that describes it pretty well (http://www.fitday.com/fitness-articles/nutrition/proteins/incomplete-vs-complete-proteins.html), i just googled it and I liked the article I cannot comment on the rest of the website. So I headed over to the cheeses (complete protein). I was tempted to get some fancy garlic (immune booster) cheese but opted for a bag of low-fat string cheese. Low-fat is generally better for you than non-fat as they usually have to add less extra ingredients in order to replace the lost taste. And, yes, an argument can be made that some whole cheeses are good for you as well, but I figured I have plenty of healthy fats from the mixed nuts.
Got back to the gym, rinsed a handful of blueberries, mixed it with the a couple handfuls of nuts, had a stick of cheese, and washed it all down with some water. It was delicious, nutritious, energy-boosting, anti-oxidating, anti-inflaming, and held me over for the next 3 hours until I could get home and have some dinner. All for under 400 calories!
Anyone else have any "In A Pinch" remedies/recipes they've had to rely on?

Courage, How One Man's Story Can Teach Us to Make Some Changes

2011-04-15T08:32:00.000-07:00

"Courage is not the absence of fear, but the judgement that something else is more important than fear." - Ambrose Redmoon

Read this article:
Ironman Races to Fight Cancer

Determination is something that we have all had at one point in our lives or another. Whether it be to complete an Ironman Triathlon or finish our tax returns before April 15th, with the proper motivation we become determined. So I think we can all admire Staff Sergeant Treska's resolve, but what can we learn from him and his story that can be applied to our own lives, to our own pursuits?

First Treska had desire, to survive cancer and become an Ironman. For most of us our desires are less grandiose, maybe you want to drop 10 pounds, be able to run around the block without passing out, or swim 500 meters. Whatever your desire is, define it. For Treska it was two definitions really, Ironman and Survivor.

Next: Ownership. Own that desire, make it your own. Treska says, "If I'm going to die, I'm going to do it my way and I'm going to go out fighting." It's his way, his desire, how he wants it to be. Put your desires into your own terms, in other words, make it about YOU and what YOU are doing "I am losing these 10 pounds," "I am running 3 steps today," "I am getting into that pool this morning."

Now, we've learned to define our desire/goal and to make it our own from Treska's story. The article also says the next thing he did was "fight." What was Treska "fighting" against? Sure he was fighting cancer and the "odds," but really he was fighting himself. As humans we are often met with natural challenges that impede us from moving towards a desire/goal. We have to "fight" our natural tendencies of complacency, fear, and doubt. So our third lesson from this story is FIGHT for what it is you want. If it's change, FIGHT to change it! If this desire belongs to you, FIGHT for it!

Treska also felt accountable to all the people who had sent him letters and emails letting him know how he had inspired them. For us the lesson is to let others know what our desire is and ask them to keep us accountable. The more we care about the person's opinion of us, the less likely we are to want to let them down and the more likely we are to push through the tough periods of change.

Tied into accountability is support. Treska had support from his family. This also helps us through the tougher periods. So our last lesson from the story of Clay Treska, Jr. is to seek support from family, friends, or whoever in reaching for whatever it is you desire in your life.

So to wrap up the lessons learned from Treska:

Desire It
Own It
Fight For It
Be Accountable For It
Seek Support For It

Excuses and Remedies

2011-02-23T16:22:00.000-08:00

So here is an interactive post for anyone who is following me:

Let's list some common issues we have that get in our way of living out a healthy and active life. Then we'll brainstorm together as a community to help each other overcome those issues. You can post anonymously if you'd like. I'll start us off:

I don't know how I'll find the time to exercise?
-Consider exercising in the morning before you start your day.
-Use your breaks for lite activities and e at immediately afterward (eg, short walks, lite yoga/stretches in your office, walk up/down the stairs, etc.)
-Get things done during physical activity (ride your bike for transportation, write to do lists/phone calls/watch tv while on cardio equipment, etc.)
-Keep a workout bag in your car or by the front door.
-If you're so busy you forget to exercise/eat, set reminders/alarms in your phone or computer.
-Consult a trainer to assist in purchasing a home gym or in designing a home/office routine.
-Park further away

-And most of all, realize that "I don't have enough time" is just an excuse. In my experience I have had clients with the most brutal s chedules imaginable that found time not only to see me regularly but also to incorporate health/fitness into their daily lives. Remember, we can find many reasons to do or not do anything.

Post some other remedies to this issue or some new issues and the community and I can help!

Help me reach my goal!Sponsor Me at March for Babies!

2011-02-02T16:48:00.001-08:00

Moving With Purpose!

2011-01-31T13:02:00.000-08:00

FYI:
A group of us have formed a run/walk group that meets on Sunday mornings at 7:30AM at various locations. We have all levels of athletes and get together for coffee (and crepes sometimes) after each run/walk. Most of us are currently on a training schedule for the OC Half Marathon or 5K on May 1st. If you're interested post a comment and I'll include you in our email list. We'll have a facebook page up for the group soon.

Hydration

2011-01-31T12:54:00.000-08:00

I'm back!!! Sorry for the long delay, having a baby means never wanting to be on the computer, but I'm giving it another go!

In this post I wanted to give you guys some facts about water. If you have questions, comments, or concerns (or just want to give me a pat on the back :P), please leave a message in the comment box and I'll respond accordingly.

WATER:

Effect on Metabolic Rate

Drinking 500 ml of water increased metabolic rate by 30% in healthy, normal-weight subjects. The increase of metabolic rate occurred within 10 min and reached a maximum after 30-40 min. About 40% of the thermogenic effect originated from warming the water from 22 to 37 C. The total thermogenic response was about 24 Calories. It was estimated that drinking 2 liters of water per day would augment energy expenditure by approximately 96 Calories.

Boschmann M, Steiniger J, Hille U, Tank J, Adams F, Sharma AM, Klaus S, Luft FC, Jordan J. (2003). Water-induced thermogenesis. J Clin Endocrinol Metab. 88(12):6015-9.

Recommended Consumption

There is no magic number in prescribing the amount of water to consume throughout the day. The optimal amount varies according to body size, activity level, enviornmental factors, and diet. Drink just enough water thoughout the day so your urine is clear. Drink extra water before, during and after physical activity or being exposed to higher temperatures. The goal is to drink before you get thirsty.

Effects of Dehydration

Dehydration of 3% of bodyweight can cause a 10% strength loss and 8% speed loss.

Fact or Fiction?

It has been theorized if not enough water is consumed, the kidneys do not function optimally, the liver takes over some responsibilities. The kidneys metabolize fat at half throttle.

Sports Drinks

If physical activity last longer than 90 minutes (eg: sports competition), choose a sports drink with electrolytes. For even longer durations, consider a beverage with electrolytes, carbohydrates and protein or amino acids.

Cold water is absorbed faster in the body; sugar slows absorption.

Water Intoxication

Hyponatramia, or water intoxication is a potentially fatal condition caused by consuming too much water. Excessive water consumption causes low sodium levels in the blood. Symptoms may include nausea, muscle cramps, comma, and even death. A runner died from the condition following the 2002 Boston Marathon. Another runner was in a comma for 4 days following a marathon in Jamaica.

It's Coming!

2010-08-23T21:34:00.000-07:00

Beware, I will be revamping and re-starting this Blog. Stay tuned...

Define Success...

2009-07-10T16:53:00.000-07:00

If you ever feel like you have too much weight to lose, that it's a lost cause check out this guy...

Visit msnbc.com for Breaking News, World News, and News about the Economy

Now his trainer's approach of one day of good nutrition and one day of rewarding yourself, in my opinion, is only truly beneficial for someone with this kind of morbid obesity. Most people's weight would simply yo-yo and their average weight would stay around the same number. However, I do agree that for many people smaller steps are necessary in the beginning. If you are not a person who can jump in with everything you've got try just adding one healthy habit a week, or even every 3 weeks. Why? This will simplify the process by allowing you to focus on just one aspect of a healthy lifestyle at a time. Completely changing how you live your life can be intimidating. All too often we judge things in our lives as either successes or failures based on faulty definitions or standards.

Each person has a different level of success. This is true in any aspect of life, whether it be physically, athletically, mentally, spiritually, financially, etc. We all start at different points of the spectrum in each category. Therefore our only standard for success is ourselves. No one else out there can truly compare there life experiences to yours, there is no comparison. When success is put into it's proper perspective it can be easily obtained. For example: success for one person might be getting to an appointment on time, simple for some but a challenge for others. Another person might view success as finishing a project when they said they would, or another keeping a food journal one day this week. You get the point.

So this week let's all pick one thing in our lives that we struggle with and make a small step towards making a change. I want to encourage anyone who is reading this blog to post their one thing here, shoot, maybe you can post it anonymously if you want. Make sure it is a small and thus easily attainable step. Personally I am very bad about saving money. The only way I have been able to do this is through automatic withdrawals into a savings account. That requires almost zero self discipline. So in the spirit of us all making beneficial changes in our lives I will simply commit to placing a single dollar into an envelope each day this week. It's a small step I know, but for me it would be a successful week and hopefully lead to more successful weeks in the future. So what's your small step of success going to be this week? Remember it doesn't have to be earth-shattering, K.I.S. (Keep It Simple).

"A journey of a thousand miles must begin with a single step." - Lao-tzu (604-531BC)

Do This EVERYDAY! No Excuses

2009-06-20T15:37:00.000-07:00

Perhaps the simplest and least time-consuming thing we can do for our bodies is to stretch our muscles. Sadly, most people completely ignore this part of their program. While studies are split on the benefits of stretching prior to a workout, most experts are unanimous in recommending flexibility training both post-workout as well as on a daily basis.

After a good workout our muscles are tight from the strain we've just put them under, so this is a great time to stretch. Ideally try to stretch within 30 minutes of completing your workout. This will also assist in muscle recovery and minimize soreness the following day(s). Tight muscles put added stress on the joints and over time can cause serious injury and muscular imbalance.

Of course it is not just after a solid workout that our muscles need some TLC. Our day-to-day activities provide more than enough stress to cause plenty of muscle tension. Whether your job/day consists of sitting at a desk or on a construction site, your body is taking a beating. Your muscles are constantly working to keep you upright, move you from one place to another, and resist the self-imposed stress of our lives. For this reason we must stretch daily. The excuse I usually get is "I forgot." So here is my solution for all you wound-up rubber bands:

There are two times a day that are not only ideal for some flexibility training, but also eliminate any possibility for excuses to skip a stretch session. Those times are first thing in the morning (before you get out of bed) and the last thing at night (when you're getting into bed). Ideally you would fit some additional stretching in throughout the day, but at these two times there are no excuses. There are many stretches one can do while lying in bed and even more that can be done just beside the bed. To get you started here are three easy stretches you can do each morning:

(Perform these in this order each morning, then reverse the order at night)

The Figure 4 Stretch:
While lying on your back place one ankle above the opposite knee. Then reach behind your thigh your ankle is resting on. Pull your leg towards your chest and hold for approximately 30 seconds. This stretch should be felt in the buttock/hip of the top leg. Alternate sides and repeat 2-3 times each.

The Active Hamstring Stretch:
Again, while lying on your back raise one leg up and grasp it behind your thigh keeping the other leg extended on the bed. Allow the raised leg's knee to be bent and pull the leg toward the chest. While holding your thigh in place, straighten your knee and pull your toes toward you. Only slightly pause, then bend the knee again. This stretch should be felt along the back of the leg that is bending and straightening. Perform 15-20 repetitions on each leg 2-3 times. (remember to pull your toes toward you and keep the other leg flat on the bed)

The Kneeling Hip Flexor Stretch:
This stretch is performed on the floor, if you have hard floors you may want to place a pillow under your knee or some other cushion. Place one knee on the floor and the other foot on the floor in front of you. Both knees should be bent at around 90 degrees at the starting position. If you are significantly tight you may already feel the stretch in the front of the hip and down the front of your leg with the knee on the floor. Now gently tuck your bottom under like a dog does when it is scared. Just about everyone should feel a stretch at this point, if not use a mirror or other person to check that your lower back is rounded and not swayed. If you are a bit more flexible try gently leaning forward while maintaining a tucked pelvis. Hold this stretch 30 seconds and perform 2-3 times on each leg alternating sides.

*Remember, while stretching the goal is to feel a mild discomfort. Straining is the opposite of what you are trying to accomplish.

The Chop Squat

2009-06-10T10:03:00.000-07:00

A great, dynamic, and functional exercise is what I call the "Chop Squat." To perform this exercise you will need a medicine ball or some kind of weight you can grasp with both hands.

Begin by holding the ball/weight over your head with both hands. Place both feet approximately shoulder width apart (it's better to err on the side of too wide of a stance with this particular exercise). Be sure that both feet are facing directly forward. As you begin to squat lower the ball/weight to the floor being sure to keep both elbows straight throughout the motion. Maintain the knees in direct alignment with the toes keeping your weight on your heels. Stick your bottom out as you squat and keep your chest up and eyes/head forward. As you reach the bottom of the squat the ball/weight should touch the floor between your feet (or at least be near to the floor). In order to protect your spine be sure not to round your back at any time during the squat. If you cannot maintain a neutrally positioned spine throughout the exercise either shorten the squat (not as deep) or choose a lighter weight. The Chop Squat is completed when you reverse the motion and return to the starting position. That is, standing up straight and raising both arms overhead keeping the elbows locked throughout the motion.

Perform 10-15 repetitions doing 2-3 sets based on your current fitness level. When performed correctly this exercise will strengthen every muscle in your body. I will try to post a picture or video clip of this exercise soon.

Royal Family Kids Camp Ride For Hope

2009-06-10T09:48:00.000-07:00

Last Saturday our church (Seaside Community Church) had a bike ride to raise funds for this year's Royal Family Kids Camp. The camp is for children that in the local foster care system, most have been abused and/or neglected. They range from 6 to 11 years old. Every summer we hold a camp that is designed to build trust and show them God's love. It is 100% free for the children to attend, so our church covers all the expenses. In order to raise the necessary money we have different fundraisers with the bike ride being our largest. We have a 50 mile route and a 20 mile route. Each person is asked to raise $200 to participate. We had a total of 95 riders this year! We were able to raise about $27,000 for this year's camp! That is almost the entire amount we need.

Both rides went smoothly, and everyone finished safely. I personally had not been on my bike more than a couple of times in the past few months, so I was pleased to have the 50 mile ride as well as I did. A big thank you to everyone involved.

Update

2009-06-10T09:38:00.000-07:00

Hey everybody, sorry for the long break between posts. I have been consumed with openning the new training studio (Purpose Fitness). Things are beginning to come together, just a few more finishing touches and waiting for the city to finalize everything. All in all it should be just a couple of more weeks before everything is completely finished and then we will have a big grand openning. I am looking at a couple of local charities to get involved with. I would like to have a silent auction and raffle at the grand openning to benefit a local organization. It looks like we'll be able to get some pretty cool stuff for the auction/raffle. Keep checking back for updates as I will be posting the grand openning date and a list of some of the auction/raffle items. Hope all is well!

Some Basic Nutritional Guidelines

2009-04-16T11:57:00.000-07:00

When you're trying to decide what to eat, or better yet planning your meals for the next day, try to follow these simple guidelines:

1) Balance Isn't Just for Yoga. Each meal should consist of approximately 60% Carbohydrates*, 30% Lean Protein**, and 10% Healthy Fats***.

2) Think FIBER. Fiber does a lot for us, it keeps our bad cholesterol down, keeps our colon clean, and keeps us satisfied longer (so we're less likely to over-indulge).

3) Be Creative! You don't need a ton of salt and butter to make something taste good. Try crushed red pepper flakes, jalapenos, garlic, or other spices. Salt and butter are not only hard on your body, but they also mask the TRUE tastes of your food.

4) Your Body is a Fireplace. If you throw a log on a fire every couple of hours it keeps burning. If you wait too long before throwing on a new log the fire burns out and all that's left is a pile of logs. Your body works the same way. Feed your body every 2-3 hours to keep your "fire" (metabolism) burning. If you wait until the work day is over and scarf down a big dinner you're just throwing a bunch of logs in a pile (see waistline for details).

5) Gas up Before Starting Your Trip. If you leave for a trip in a car with an empty gas tank you're not going to get very far. Your metabolism is the same way. If you're waiting to eat breakfast longer than about 45 minutes after you wake up, your metabolism (like your car) is going to slow to a stop. Again, refer to your waistline to see what happens when your metabolism stops burning.

Hopefully these five simple guidelines will help you achieve your fitness goals and by the way, this is NOT just for people who need to lose weight. You're overall health and ability to perform will benefit from adding these to your daily routine.

----
*Carbohydrates: vegetables, fruits, nuts, legumes, and whole grains.

**Lean Proteins: chicken & turkey (white meat), some pork, lean ground beef, eggs and fish.

***Healthy Fats: avocado, fish oil, ground flaxseed oil, fish, nuts, legumes.

"What's the first thing I should do?"

2009-04-13T19:59:00.000-07:00

If you want to lose weight, put on some muscle, or improve your tennis game start with what you're fueling your engine with.

Maybe the easiest and most effective place to start any new program is a food log. I know, most people immediately go to the eye-roll when they hear "food log." But study after study show how important it is to plan and write down what you are putting into your body.

Often it takes less than a week to realize that we really don't think about what we put into our mouths. Our thought process is usually something like "I'm hungry, what SOUNDS good?" Not what IS good, but what SOUNDS good. But no matter what your goal is 80% of your results will come from how you feed your body. For instance, if your goal is to lose weight you need to limit calories just enough to create a deficit but not so much that you slow your metabolism and thus reduce the amount of calories you burn through out the day. You may think you are eating healthy, but are actually restricting your calories too much and missing the optimal weight loss window for your body. Not to mention whether or not you are getting proper balance in your meals can also affect your metabolism as well as cravings. This is true for any goal you set, there is an optimal range and quality of fuel that your body operates within. Without fully knowing what you are putting into your body can slow, or even reverse, any progress towards accomplishing your goals.

So what should you be keeping track of? There are many types of food logs/journals out there. You can visit a book store and pick through some books until you find one that you like or just grab a piece of paper. Each person is different, choose whatever you will stick to.

The basics:
Anytime you put anything into your mouth to consume and digest it you should write it down in your log/journal along with what time you ate it. You will also want to note the amount of calories of each meal and add up the total for the day at the end. Here's where people get fussy. "I don't have time, or want to add up all those calories." Or, "How can I figure out how many calories are in each piece of food I'm eating?"

Let's start with the time issue:
The easy solution is fill out your food log the night before. This serves two purposes: to plan your meals ahead of time, and we all have 5-10 minutes before going to sleep. The planning aspect is the best and will significantly increase your ability to reach you goals. No last minute, grab whatever is there, or drive-thru windows! You can have tomorrow's menu already figured out, calories calculated, and cut back on time spent thinking about what to eat. This is a great way to set yourself up for success, whatever your goals are.

Now for the math issue:
Today we have calculators, but even better we have computers and the internet. You can search the content of just about any food item you can think of on websites like and several others. Not to mention the nutritional content is put on the label for you. Again, sitting at your computer for a few minutes the night before with your food log/journal can really make things easier for you and SAVE you time in the end.

In summary, food logs/journals are invalueable tools in reaching any fitness-related goal. Keep track of times of meals, contents of the meals, and the amount of calories in each meal. Keeping track doesn't need to take very long, especially if you plan ahead. Also, if you're a routine-oriented person or get the hang of things quickly, you can ditch the food log after only a week or two. Of course, each person's learning curve is different and many people simply need the accountability of a food log to stick to their goals, so it may be better to maintain a food log for a longer period of time. Remember, food logs create awareness and accountability neither of which are bad to have.

(To develop a nutritional program to reach your goals contact me at mseward@fitnessmatt.com or your preferred professional.)

"I Can't" vs "I Can"

2009-04-12T12:49:00.000-07:00

"I can do all things through Christ who strengthens me" - Philippians 4:13

Suggestions/Comments

2009-04-12T07:48:00.000-07:00

This is a new venture for me, my first blog. So I am posing the question, "What do you want to see on this blog?"

My first ideas are: to review fitness and health related articles and fads, post some tips regarding fitness/health, post descriptions of exercises and stretches, discuss some fitness myths that are out there, some wellness tips, and encouraging quotes. My hope is that this blog will be as interactive as possible. That it can be a daily resource for anyone trying to live a healthier lifestyle.