Monthly Archives: January 2014

How You Can Eat More and Lose Weight

Eat MORE and lose weight?………well that got your attention didn’t it? 

Before you read on I want to be upfront. There is no magic in this information. No, I am not going to sell you a miracle substance. I am not going to convince you there has been a breakthrough in science and a discovery that will astonish you. There is no thorny once thought extinct plant that you can sprinkle on the cheese burger of your dreams and LOSE weight!  And no it is not available at one low price for a limited time….sorry :(

I am going to just show you a couple slides from a real person’s calorie management device to illustrate the power your small choices have in a day.

What do I want you to learn from it?

2 things

(1) Small choices add up

(2) You can eat more when you move more

When I was a Kinesiology student I remember hearing about some studies where large companies would hire a specialist to come into the sedentary workplace to come up with a plan to introduce more movement at the work place. They did mean things like lock the bathroom door to force people to walk further to another bathroom. They turned off escalators, introduced standing workstations, provided lunch time exercise classes, and several other “forced movement” tactics.

By the way forcing people to do things is never a way to actually change anything.  Change begins from the INSIDE, not by forcing change in the external environment. STOP AND TAKE THAT IN Change is an inside job!!!

FOCUS Ira ;)   Ok back to the experiment. I recall thinking (very sarcastically I might add) “Really? As if taking stairs, parking the car further away or standing at my desk would add up to anything significant.”

Enter the calorie management device.

 I starting working with a device a couple years ago that you wear on the back of your arm all day, you can even sleep with it on. This device measured with over 93 percent accuracy how many calories you burned in a day. I was testing the device on myself and was surprised by the results. On a Friday I had gone to the gym in the morning and done a really intense 1 hour spin class. Then I return home and sat at my desk for a good chunk of the day catching up on administrative tasks. Saturday morning I woke up early,  cleaned around the house, walked around the mall, did some grocery shopping, shovel the driveway (it was winter), and did not workout.

Well guess which day I burned more calories on? I will give you a hint it was not the day I worked out! What the device reveal to me was the vastness of the impact our sedentary lifestyles are having on us. You may go to the gym before or after work but if you are still sitting all day it may come as a surprise to you how few calories you are actually burning.

Here is two days in the life of one of my clients.

DAY #1 A movement filled day!

good day

On this day working out, running errands, walking the dog, shopping around the city her calorie burn was  3201 calories. Which means she can eat 2200 calories and still be on track to lose 2 pounds by the end of the week!

Lets compare that to a couch day. She did not leave the house, she watched TV, read some books, and got up to prepare some meals. In the evening she did a little extra time on her feet cleaning up and preparing a meal.

Day # 2 Sedentary Day

bad day

On this day she burned almost 1000 calories less than the previous example.  Guess what that means? In order to stay on track for a 2 lbs a week weight loss she would only be able to consume 1167 calories. That is nearly 1000 calories less then Day #1!

What does 1000 extra calories look like?

Apple (79)

24 Almonds (163)

Hard Boiled Egg (72)

2 slices of bread (120)

1 cup of cubed avocado(241)

Roasted Chicken Breast (280)

SO how can you eat more and still lose weight, move MORE! This is the way I look at it. Small changes do add up! Moving more allows me to add more nutrient dense food to my daily routines. Food is medicine and if I can eat more of the healthy stuff it is going to help deal with the nutritional deficits that are occurring with the standard north american diet.

One last note, be conscious of how much movement you are doing in a day. Each day may not present itself with the same opportunities to move. So if you find yourself on a day where you are moving less, eat less.  Equally as important if you are moving more, EAT MORE! Not just for the sake of eating more but also to keep up with your ENERGY demands!

Why Your Personal Trainer Is A Tool?

episode 7 tv

Play on words intended, got your attention didn’t it?

Have you ever said “well if I just had a personal trainer and personal chef I could be fit too?” OR have you had a trainer or fitness program promise that they are going to get you fit. If a relationship is founded on these statements, failure is inevitable.  Watch and find out Why Your Personal Trainer Is A Tool.

Slipped Up On Your Resolution Already? Why You Can’t Start Over

comfort zones

As much as you don’t like your old habits or what they produce, they are what you know and what you are comfortable with, getting rid of them is going to be uncomfortable.  Prepare yourself to push through the uncomfortable.

There is comfort in familiarity and lets be honest we like to be comfortable.  Being UNcomfortable is, well, UNcomfortable. Our disposition for familiarity is no secret either. Case in point; big box stores go to great lengths to create familiar environments.

Have you ever visited a Starbucks 5000 miles from your home that makes you feel like you never left home?

We crave the same old, same old. On the other end of the spectrum we yearn for something new.  So somewhere in the middle we desperately flounder to either IGNORE our dream or make failed attempt after failed attempt to go for it. This struggle is much more present during the NEW YEAR as we look back at what might have been and with renewed vigor set our sights higher this year.

Years ago I read a book by Bruce Wilkinson called the Dream Giver it’s a modern day parable about a man named Ordinary that lives in a place called familiar.

“For the most part, not much happened in Familiar that hadn’t happened before. Ordinary thought he was content. He found the routines reliable. He blended in with the crowd. And mostly, he wanted only what he had. Until the day Ordinary noticed a small, nagging feeling that something big was missing from his life. Or maybe the feeling was that he was missing from something big. He wasn’t sure. The little feeling grew.  And even though Nobodies in Familiar didn’t generally expect the unexpected, Ordinary began to wish for it.”

The New Year has a unique way of poking at those nagging feelings doesn’t it?

Can I ask you to trust that little nagging feeling was placed inside of you?  

Can I beg you to go get it?

Here is the truth.

The pursuit of any dream worth pursuing is not going to be easy. If I were a statistic kind of guy I would tell you right here how many people fail to use their newly purchased gym memberships a month after they purchase them.  Lucky for you I am not a statistic kind of guy. You might call me a statistic HATER!

Why? Because in that simplified sometimes skewed number is a sense that you might as well give up before you start. You feel like you already know which side of the statistic you fall on. Let’s face it you’re a victim to those numbers and you are never going to change  it.

…….WRONG! Picture me jumping up and down right now telling you “STOP, just STOP it, STOP believing these numbers have any POWER over you!

Guess what? Your comforts are literally killing you.  As much as you hate them they are going to BE HARD to get away from. You are going to want to give up, and curl right back up in those familiar habits. You need to acknowledge the journey is going to be hard. You need to prepare yourself to stay in uncomfortable for as long as it takes.

You are powerful and need to POWER up and BUILD up your RESOLVE to be uncomfortable long enough to conquer or perhaps take back some territory and expand those comfort zones. WHY?  There is much more to life on the other side of comfort.

I want you to really understand this. You are normal when not even a day into your new journey you suddenly find yourself sitting on the couch with a tub of ice cream proclaiming “what am I doing?” as you hastily throw another spoonful in. It’s easy to fall back into familiar.

How about every time you slip up you commit to getting back up, rather than feeling like you have to start over?  There is a difference.

When you are always “starting over “ it means you have  an expectation that venturing out of your comfort zone was going  to be as easy as flicking a switch.  Well it is not that easy, it takes time, it requires grace, it requires learning, it requires you to get back up and keep going.

Be faithful in the small things my friend! Over time the small ADDS up to BIG VICTORY in your life. You just got to keep getting back up. Will your spirit and ask God to make you strong and courageous as you step back into uncomfortable.  You are ready to rise above what keeps knocking you down.  You got this!