Foods & Feelings: Emotional Eating Overshadows Environment

 Does the holiday season get you feeling emotional? If you are like most people, it does. And in a big way! There are a lot of emotional aspects to the holidays. Whether it is the stress of the shopping or getting together for family functions, there is additional stress in our lives this time of year, especially because our schedules are busier.  But that emotional toll can have a major impact on your diet!

Being a personal trainer in the Vancouver, Washington area I work with people who regularly tend to be emotional eaters. Yet they may not even be aware of it. More so than the environment you are in, research has shown that our emotions will get us to overeat more than anything else. Consider how you may grab for a snack when you are feeling down, want to celebrate, or feel additional stress. Think about the times when you reach for high-fat comfort foods (e.g., macaroni and cheese) when you have had a tough day and are feeling a bit overwhelmed.

The good news is that although our emotions can lead us to overeat, we can do something about it. We know that emotions will lead us over the edge and when that happens it will pack on weight gain that we may never lose. Rather than throw our hands in the air and abandon the idea of being healthy, we have to be proactive in putting a stop to emotional eating. Not only is it possible, but it is something we have to do in order to overcome the emotional eating that takes place during the holiday season.

Here are some tips for coping with the emotional eating that may help you avoid  this behavior during the holidays:

Avoid. If you know there are situations that will make you want to engage in emotional eating this holiday, just avoid them. It’s just that simple. And don’t feel guilty about skipping them. Don’t feel pressured to go to every holiday party.

Cope. Learn coping skills, so that you can recognize that you want to eat because of emotions, not out of hunger. Choose something else you will do every time that feeling strikes, and then do it. Maybe you can find another emotional eating buddy and you can text or call each other for support when those feelings arise.

Remember. Make a list of all the reasons you want to be fit and healthy. Then each time you want to engage in emotional eating remember those reasons. They will help keep your eye on the overall goal.

Change. It is important to try to change the way you feel about food. Try to determine why you engage in emotional eating at certain times, and then try to work through those feelings without food, in order to change the way you think.

Of course you want to enjoy the holidays and emotions play a big role in that. And sure you want grandma’s family favorites or the cool colored Starbucks cup that’s out. But if you give into these emotional eating temptations you will most likely gain weight and be sorry come January 1st. Keep it under control this month and you will be much happier through the New Year. This goes for my Vancouver, Washington personal training clients, and all my other readers!

 

Tips for Winter Workouts

Q. I have a question for you, Brian. I just started working out over this past summer, and now winter is nearly upon us. I worry about not being able to get out to the gym as often as I’d like as the weather gets bad. What should I do?

 

 

A. Thank you for your question! I know it’s one that a lot of senior citizens have, because I specialize in working with baby boomers. I have many clients that bring this issue up to me. Depending on where you live, it may even become a major issue if where you live gets snowy conditions.

So let’s assume that winter may pose a few challenges here and there for senior citizens who need to get out to exercise. Now that we have identified it as a problem, we can consider some ways to address it, so that we can successfully get through the season. The goal is to continue getting exercise and maintain your fitness routine, even if your driveway is snowed in, or ice covers your windshield.

Here are a few things that you can do to address this challenge:

  • Be flexible. If you usually work out every Monday morning, you may need to once in while during the winter change your workout day to Tuesday morning. Since you don’t know what day may be too cold or snow to head outside, you should just agree to be more flexible over the winter, but still make sure you get your work out in.
  • Find alternatives. Let’s say that your area just got hit with a snow storm and you don’t think it’s safe to get out to exercise. This is the perfect time to turn to an alternative exercise option. Luckily there are plenty of good options to choose from, including everything from home aerobic videos to stationary exercise bikes.
  • Remain positive. The last thing you need to do is let the winter challenges bring you down. This may be all it takes to get you off track for months. Instead, remain positive and focused.
  • Go outdoors. If the weather is not too bad and it seems safe, head outdoors for a little exercise. Even on some brisk days, depending on where you are located, you can take a walk or bike ride outside in the winter.

Winter is going to keep on coming each year. But we can’t let it become an excuse for why we don’t continue our fitness and exercise program. It may pose challenges, but senior citizen or not, we need to keep going forward. And that forward, on a cold winter day, may be exercising right in the living room of your home!

CLICK HERE FOR YOUR WINTER WORKOUT TIPS

The Most Important Exercise You Must Do – Examine Your Identity

There is famous quote by Buddha that says, “The mind is everything. What we think, we become.” As it relates to fitness, how you see yourself, whether weak, fat, tired, or physically fit, is what reality becomes. Therefore, you need to make sure that your self perception is really the one you want to come true!

 

The importance of examining our own identity is something that I learned about from my mentor, Steve Linder. What we say with emotion becomes our reality. This is why it is so important to stop looking at yourself and cutting your body down.

That how we define ourselves determines the choices we take makes it even that much more important that we have a good self identity. If we think of ourselves as weak, we will avoid lifting weights. If we see ourselves as tired, we won’t push ourselves to get more out of a workout. One of the problems here is that we end up limiting ourselves, which keeps us from actually achieving the results that we want.

Let me give you a couple examples of clients I have worked with and how their thoughts on their identity impacted their ability to reach goals. I have a female client that came to me after having back surgery and couldn’t find a way to get fit. She would get hurt or simply wouldn’t know what to do. Soon she became overwhelmed and gave up, which led to a significant weight gain, as well as a loss of confidence in what she would be able to do.

Together we took the time to create a custom plan for her that included setting smart goals. These goals included daily, weekly, and monthly milestones. It also included exercise, nutrition, and supplements. She progressed over the course of a year, and she lost 50 pounds! Over the next year, she began running half marathons and even triathlons. She is now living her true self – the one she wanted to be, which is an athlete.

Another client of mine, a young business women, would get close to her goals, and then when she had to travel, would end up gaining it all back and getting off track. Despite her beset efforts, she defined her identity as being someone that can’t loss weight while traveling, and therefore took a zero action approach.

By realizing who you are currently isn’t who you really are, is a success. Because like the marathon boomer, she ended up becoming her true self. So if a 50-plus back surgery client can change how she defines herself and take daily action and become her best self, why not you?

By achieving your true self, you begin to live the life you were meant. You become a better grandparent, a better traveler, or what ever you see you are. Don’t you deserve to be your best? Now you have to put the work in and commit to the action like the marathon boomer, because there is no quick fix.

So here is your assignment – If you could be your very best you in sustained health and vitality, who would you be? What would you do? Then how would your life be better?
Now that you have defined yourself, take that action and re-enforce yourself with positive feelings.
You can make it in those lines.

CLICK HERE TO START REDEFINING WHO YOU ARE……

10 Tips for Baby Boomers When Training for a Hike

http://www.youtube.com/watch?v=YPpZ8YbeZgo

Hiking can be a great pastime. Not only is it fun, but it gets you out in nature. It can be a great experience for your mind, as well as for your muscles. But if you are not used to hiking and decide you want to take one of any substance, you will need to train for it, baby boomer or not. You wouldn’t start out running a 5K without training, and the same goes for any lengthy or strenuous hikes.

Here are 10 tips to keep in mind when it comes to baby boomers training to take a hike. Whether you are hiking up the Appalachian Trail or the Grand Canyon, you will enjoy it a lot more if you train for it ahead of time.

  1. Make a plan. Just like anything else you want to successfully achieve, start by setting goals.
  2. Start small. Take small walks around your community, just to get started.
  3. Increase length. Once you are comfortable taking those walks, gradually increase the distance of each of them.
  4. Add weights. Usually when you hike you have a backpack or something with you, so add a little weight to your walk.
  5. Increase weights. Once you are comfortable, increase the weight a little bit, so you will be used to carrying a backpack.
  6. Get vertical. Most hikes are not done on a straight, flat surface. You will want to get vertical, or at least go somewhere where you will get a varied terrain.
  7. Strengthen legs. The legs are what will take you through the hike. Focus on strengthening them by doing lunges.
  8. Increase cardio. Building up your lungs to withstand the cardio of a lengthy hike is crucial. Work on getting cardio exercise, so you are prepared once you are outdoors.
  9. Improve balance. Because the terrain can vary on a hike, it is important to have good balance. Do some exercises that will improve balance, such as Tai Chi or practicing one-legged stances.
  10. Focus on stretching. With any exercise, it is important to be sure to stretch properly, before and after the activity.

Along with preparing your body for the hike, you will also want to make sure you have the right gear. Comfortable hiking shoes, a wide brimmed hat, and a belt pack that holds water is ideal. The more preparation you do now to train for your hike, the more likely you will enjoy it, and come home feeling refreshed, rather than wishing you hadn’t gone. Hiking is one of nature’s greatest treats. Start training, and then get outdoors and take a hike!

http://www.youtube.com/watch?v=Gyq2_Pg7O9A

TO LEARN HOW TO HIKE BETTER CLICK HERE…..

Going After the Enemy – Osteoporosis

My goal as a personal trainer is to help you, and all the baby boomers that I work with regularly, to get healthier. In order to do that, we have to go after a lot of the “enemies,” such as osteoporosis. The more you know about this common bone disease, the more you can do to help prevent becoming a victim to it!

 

Osteoporosis is the term given to the condition where one’s bones density and tissue have thinned over time. It can happen when the body does not form new bone, or if too much bone has been reabsorbed by the body. The loss is something that typically happens over years. For women, the leading cause of osteoporosis is a reduction in estrogen during menopause, while for men it’s a reduction in testosterone.

The scary truth about osteoporosis is that 44 million people have low bone mass, while 10 million people have the disease itself. Of this, 80 percent of the people are women. There are around 12 million baby boomers who have osteoporosis. While we lose bone mass over time, by the time we reach 60 we have become susceptible to fractures.

Some of the common factors for osteoporosis include being white, being female, being small, being a senior citizen, not being physically active, and not eating a diet high in calcium. The good news when dealing with this issue is that even if you are baby boomer there are things you can do to take on this enemy and win. Here are some of the things you can do to address osteoporosis:

Put the cigarette out for good. Quitting smoking is a priority in combating osteoporosis.

Reduce the amount of alcohol you consume to no more than two glasses per day. Excessive drinking of alcohol increases your osteoporosis risks.

Cut back on caffeine, as it can lead to bone depletion. It is not just the coffee that you need to watch, but also things like soda, tea, and even fluoric acid.

Watch the amount of protein that you eat. Consuming too much protein can help put you at risk for osteoporosis. When it comes to eating meat, for example, watch portion sizes, keeping to the size of a deck of cards as a serving.

Get more sunlight. Your body needs sunlight in order to produce Vitamin D, which helps produce strong bones. If you don’t live in a sunny climate, take a supplement.

Another important way to take on osteoporosis and win is by engaging in exercise, especially strength training. It’s an effective and healthy way to build bone mass and keep yourself healthy. In my next post I will share with you a winning exercise plan for battling osteoporosis!

DO YOU WANT TO TURN SLOW DOWN OSTEOPOROSIS

LEARN HOW HERE…

Going After the Enemy – The Silent Killer, Part II

In my last post I shared information with you about the silent killer, otherwise known as hypertension. If you are familiar with the term high blood pressure, then you know exactly what hypertension is. It’s known as a silent killer, and one that we can take on and win!

As a personal trainer, I am going to share with you what I tell clients. There are few things that a good exercise routine can not make better. Hypertension, believe it or not, is one of those things. Keeping a regular exercise routine can help you improve your blood pressure numbers, which will help you be healthier and help avoid being another hypertension statistic.

So here’s a few pointers to keep in mind when it comes to exercising and blood pressure:

First off, it’s important to remember that you cannot exercise if you forget to take your medication. It’s essential that you remember your medication, if you are taking a prescribed one for high blood pressure.

Checking your blood pressure to get your reading is essential. Ideally you should be doing it before, during and after exercise.

If you are exercising and see that your systolic number goes above 250 or the diastolic goes above 110, stop exercising immediately.

Keep in mind that if you take blood pressure medication it is going to have an impact on your heart rate, due to the beta blockers. They slow your heart rate, which means you may not be able to reach your target heart rate, despite your best efforts.

You should also avoid exercises like isometric decline positions and putting your arms higher than your head.

As for the amount of exercise you should be doing, stick to doing cardio exercise 3-7 days per week and aim to burn around 2,000 calories. Try to stick to an intensity level of 40-70 percent VO2 maximum. When you are biking, walking, or hiking, you have a variety of cardio options to choose from. Also, be sure to include circuit training, as well as flexibility training three days per week. Try engaging in Tai Chi, which will be quite helpful.

Knowing is half the battle, right? And now you know! I know you are a baby boomer, but it’s never too late to take action, especially when it comes to making yourself healthier. I work with clients on a regular basis who are senior citizens and are ready to get their health under control. It’s never too late! You can win the war on this silent killer. It’s a matter of making lifestyle changes and sticking with them!

 ARE YOU READY TO TAKE YOUR FITNESS TO THE NEXT LEVEL?  CLICK HERE TO LEARN MORE.

Hitting the Road: Part I – A Three Part Travel Series

If you are like most baby boomers, you like to hit the road. I’m with you! Even though I’m not in the baby boomer generation I like to do some traveling. But I also like to make sure that I stay healthy when I’m on the road. Forget thinking that you simply have to give up on all the hard work you have done to get healthy while you travel. Gaining weight on a trip doesn’t have to happen!

I’m getting ready to travel, so I have decided to do a three part series and share my experiences with all the baby boomers out there. This way you will see what a personal trainer does in order to maintain their lifestyle, while on the road. Maybe you will pick up some pointers that you can use on your next vacation.

In this first post I want to share with you what you should be doing before your travel date arrives. There’s no doubt that you are doing things like making sure you pack clothing and basic necessities, now you just need to include a few things for your health. For example, when you pack, be sure to take comfortable shoes that you can exercise in. You want to plan ahead so you can be sure to maintain being active. Here are some other things you will want to pack:

Clothing that you can comfortably exercise in.

Head phones, so that you can listen as you workout (or at least have the option to do so).

 DVDs of your favorite exercise workout. Many hotel rooms have DVD players and this will help you get in a good workout right in your room (as do laptops). Taking my system with you will give you the workout you need in just 20 minutes per day, and it has been designed with the baby boomer in mind.

Books on iPhone are a great way to pass the time while out for a walk or during your travel.

Pack a jump rope and tubing, which will give you quick access to calorie burning.

Vitamins should go in your bag as well.

Another thing you need to do before your travel date arrives is to think ahead about where you will work out. Do some quick online research for gyms in the area you will be staying, as well as inquiring about the hotel workout facilities, area walking trails, fitness activities, and their swimming pool.

The more preparation work you do ahead of time, before you travel, the better off you will be. You will be ready to make the commitment to your workout schedule, even on your vacation. Coming up next, we’ll look at what to do during your traveling.

 Want To Turn 50 And 60 Into The New 30 Learn How

Brian uses his knowledge and experience to provide the Boomer Generation with a healthy future through exercise, nutrition and a positive mind set.  With over 10 years of personal training instruction and thousands of hours dedicated to one on one individual development, Brian has merged this experience into an incredible Boomer Fitness program to guide this generation into a positive and healthy life experience.