When Fitness is a Lifestyle

I would like to first thank everyone who sent money to support my daughter Audra in sending Girl Scout cookies to our troops in Iraq. If you did not see her on 9News, here is the link http://9news.com/acm_news.aspx?OSGNAME=KUSA&IKOBJECTID=89bffbb4-0abe-421a-00b3-2f38a93d4d71&TEMPLATEID=ac8cb0bd-ac1f-02c5-001b-ea6a93ae4941

Thanks to your generosity, her troop is sending over 650 boxes of cookies! We really appreciate how many of you pitched in...I truly have the greatest clients and friends.

This past Sunday and Monday I was at a conference in Las Vegas with the National Strength and Conditioning Association (NSCA). It was amazing how much information is out there regarding strength training and nutrition. I could write TEN newsletters on what I learned! Instead, here are just a few bullet points.

• Our kids are NOT getting enough exercise. Schools are cutting physical education classes and replacing recess with reading time. In many cases the PE teachers are art or music teachers, not someone who has an education in fitness. We all need to do our part in getting our kids outside and playing like we used to do. If you are uneasy about the safety of your child, then get off the couch and go outside with them.
   
• Strength training is KING. To lower body fat, increase bone density, increase strength and endurance, enjoy better activities of daily living, then the best way is to do resistance training.  Period!
   
• If you are doing bouts of cardio, it is better to do short intense bursts followed by rest. Watch children playing at a play ground. They run around for a minute or two, then they rest. Only to do it all over again. When was the last time you saw a child run non- stop for 20 to 30 minutes. Another example is to look at the physique of an Olympic sprinter, and an Olympic marathon runner. The marathon runner looks unhealthy (in my opinion). Burning calories is the same as burning gasoline in your car. If you want to burn a lot of gas you would drive in stop and go traffic, not putting it on cruise control on the highway.
   
• Food is medicine. Try to eat as much fruits and vegetables as possible. They contain antioxidants and help promote healing. Food can also be poison. If you eat like crap, chances are you are going to feel like crap.

How would you like to lose a few extra pounds of blubber? Here is an easy way...

Have you noticed that eating out has become more than just an entrée? Let’s say you go to a steak house. They first serve you rolls with butter, and then of course they want you to order a drink, and get offended if you are only drinking water. We were at one place and they asked if I wanted water from the tap or bottled water. Like all of a sudden tap water is not worth drinking!! The next question is whether you want an appetizer. Hopefully, you are not kicking off your meal with wings or a plate full of fried food. If your meal comes with a salad count on it drowning in ranch dressing. Get to the main dish, and the steak is the size of Texas, the veggies are covered in butter, and your baked potato has yet more butter and sour cream. Can you say massive calories? Then, if you are eating with my family, everyone wants a desert. We do share one on occasion, but I have a hard time fighting my twelve year-old for my equal share. I swear she has fangs that come out over a chocolate dessert. I have learned not to mess with a pre-teen in puberty.

The same situation happens at fast food restaurants. All of them want you to get a “value” meal, and then make it BIGGER. I was at Subway where you could get chips and a drink, or skip the drink and get two cookies. Good thing you went with the low-carb wrap. Now you can eat the cookies!!! I know some of you are saying, “I get the baked chips and a diet soda.” It is still extra calories. If you want to drop some of those unwanted pounds maybe you should rethink your sides.

Lone Star Steak House Calories
Baked Sweet Potato    635 Calories
Baked Potato              665 Calories
Chili                            230 Calories

Outback
Aussie Fries                          2900 Calories
Bloomin' Onion/w dressing    2200 Calories
Outback 12oz sirloin               810 Calories
Aussie Chips with Ketchup     725 Calories
Choc Down Under Thunder  1220 Calories

Ruby Tuesday
Burgers ONLY - no sides:
Classic Burger                        830 Calories
Turkey Burger Club                780 Calories

Sides
Brown Rice Pilaf          230 Calories
Mashed Potatoes         330 Calories
Garlic Toast                 220 Calories
Brownie                     1000 Calories

Denny’s
Country Fried Potatoes 5oz               394 Calories
Biscuit                                               192 Calories
3 Pancakes without Butter & Syrup   420 Calories
Cheese Fries                                     767 Calories

McDonalds
Large Fries                                   531 Calories
Choc shake 11oz                          440 Calories
Baked Apple Pie                          250 Calories

Wendy’s
Baked Potato with Bacon and Cheese     460 Calories
Large Chili                                              330 Calories
Biggie Fries                                             493 Calories
Mandarin Orange Cup                              80 Calories

Burger King
6oz Chicken Fries                       260 Calories
King Fries                                   603 Calories
King Size Onion Rings                 561 Calories

Arby's
Potato Cakes (2)                           250 Calories
Large Curly Fries                           638 Calories
Large Sidekickers, Jalapeno Bites  620 Calories

Next time you are out, try eating just the main entrée. Skip the sides, or better yet order steamed veggies. If you are forced to eat at a fast food place, then just order the sandwich. Forget the fries and the soda. I know it is hard to not order a value meal, and especially hard not to make it a gigantic size, but your body will thank you…