Radiant Fitness Living

"Sick of Thinking About My Weight"

2010-01-19T06:30:00.003-05:00

One of my favorite clients said, "I think of my weight every single day, every single meal, and I have done for years. How many hours have I wasted thinking about my weight?"

I feel for and with her, I really do. She wants permission to forget about it, and move on to other things. I believe that is possible, but the following conditions must be met:

1. Does your weight right now get in the way of your life? Are you missing out on travel, pleasure, activities because your weight is in the way?
2. Is your doctor okay with your weight?
3. Are you physically active in spite of your weight?
4. How's your blood pressure, lipid profile, blood sugar regulation?
5. Is your weight increasing over time (are you in the same clothes as last year, or did you have to buy up?)
6. If you give up on weight loss, are you giving up on yourself?

"I'm devoting my energy to other, better things" is a completely different statement from, "It's pointless and it just doesn't matter" and the two attitudes will yield two different (measurable) results.

The Best Laid Plans

2010-01-03T09:13:00.002-05:00

Ah, 2009 was going to be great, wasn't it?

My house was going to become a Martha Stewart vision of hostessy perfection. My children would have regular hair cuts and perfect grades. I was going to get back down to 115 (again) and stay there forever.

Huh.

Then 2009 happened.

Well, let's forget about that, shall we?

It's 2010 now, so:
My house will become a vision of Martha Stewarty perfection. My children will have fashionably long and straggly hair and perfect grades. I'm going to get back down to 115 (again) and stay there forever.

How about you?

It's the Most Wonderful Time of the Year

2009-09-01T07:30:00.003-04:00

Dancing begins again next week, and I confess, I need it.

Not just because I've gained six pounds since early spring (someone remind me to post about overtraining, stress, exhaustion . . . and setting boundaries for recuperation).

Not just because I've missed fresh adult conversation for the last three months. ("Why are you leaving me here alone with the kids all night?" "Because I have to work," I say, sounding very important.)

I miss the music. I miss the dancing. I miss that stretch in my low back that I can only get from a Maya or a vertical hip lift. I miss shoulders loosened by snake arms. I miss the adrenaline rush from riding the waves of rhythm. And I miss being in a room full of women laughing.

I'm looking forward to next Tuesday. Come join me. We'll have a good time. (But tell those other people you are working, too!)

Classes at 1070 Richwood Road are:
Oriental Dance 201 BOOT CAMP (Combos & Conditioning) 6p
Belly Dance Fitness (Cardio) 7p
Oriental Dance 101 Basic Lessons 8p
$60/6 wks (one class); $90/6 wks (2 classes) $120/6 wks (all three)
Sign up for two here.

Summer Break!

2009-05-27T18:44:00.002-04:00

Hi Friends,
My blog and I are going on summer break! Susan's still writing about all things yoga, so if you need a fitness fix, go visit her!

And if you want a real-live fix, both classes I'm teaching this summer are absolutely free! The Walton Senior Center sponsors a 9:30 general fitness class, and Richwood Presbyterian's yoga class is a year-round favorite on Wednesday at 9:00.

For you belly dancers--visit www.kulacenterky.com for summer dance classes.

I'll see you (and write you) in the fall!

Keri

Your Health In the News

2009-04-19T07:05:00.003-04:00

Radiant Fitness welcomes guest blogger, Carrie Harper of Houston. Carrie, a personal fitness trainer and weight management consultant, is expecting a baby in June. I know she's ready because she also has another "baby" out--her first prenatal/postnatal exercise video. Check it out at: https://www.createspace.com/263912

Here's . . . Carrie!

Your Health In the News

Not much surprises me. I read research articles and on a regular basis. I try to stay on the pulse of modern health so that I can educate others. And, of course, I get the occasional “Hey, did you hear about the?….” It’s my business to know and to usher a response. These very small stories that barely made headlines are worth a read-over. If nothing else, we need to give them attention and sometimes a little anger. I’ve discovered over the years that no one is protecting your health but you, and if you are in charge of your own information, you are empowered to make better decisions for yourself and your family.

Exercise Etc. (www.exerciseetc.com) is a professional organization that supplies continuing education for fitness and health professionals like myself. I go to their events and always read their newsletters. The March newsletter made me stop and take notice. In lab animals, fried potatoes in the form of French fries or potato chips are toxic. It seems that in the process of frying potatoes, they create acrylamide, which is a known toxic substance. The Canadian government is disturbed enough by this evidence to consider banning fried potato products. The United States has not made a statement about the findings.

Also in March, Parade Magazine published a little article about soda drinkers. It seems that people who consume two or more sodas a day are twice as likely as lesser or nondrinkers to develop kidney disease. The article did not state the kind of sodas, if it was even released in the data. The question remains whether it is the sugary and caffeinated sodas causing the problem, or the chemicals in many sodas such as benzoate that are the problem. Benzoate when combined with vitamin C (found in many sodas) form Benzene, a carcinogen.

I happened upon an article in Fitness magazine about arsenic being fed to or injected into chickens. My mouth dropped open. I immediately researched it and found the original article from the New York Times back in April of 2006! I was shocked that this is not on the mainstream news. Arsenic is an obvious poison. Why on earth would any of us knowingly put this in our bodies? And yet, it is perfectly legal. Apparently, chicken farmers have been using arsenic in chickens since the industrial revolution. It supposedly keeps parasites out and acts as a growth hormone for chicken. In the 1950’s, the federal government put a limit on arsenic allowed in chicken to 500 ppb (parts per billion). The fact that this was acceptable seems absolutely insane. What is more insane is that people eat approximately three times the amount of chicken now in comparison to people in the 1950’s. Therefore, people are walking around with large amounts of poison in their bodies, and the government has not revisited this issue in fifty years. To make sure you and your family are arsenic free, check for organic chicken. In 2006, the list of arsenic-free chickens also included Tyson, Bill and Evans, and Eberly. Because there are no labeling laws on arsenic, it is very hard to discern which other chickens may or may not have arsenic.

In the end, these and other health issues are our business. The FDA seems to spend its time protecting business rather than our health, so we have to do the research ourselves. Exercise Etc. (www.exerciseetc.com) keeps track of current health research, as does the American council on Exercise (www.acefitness.org). It is worth our time to browse the research articles every month to make sure we are doing what we can to protect our families, and that we do politically what we can to ensure safer products in the marketplace. The pocketbook is a powerful tool in a capitalist environment, so try to support the businesses that take precautions for your health.

Carrie Harper
ACE Certified Personal Trainer
ACE Certified Weight Management Consultant
Owner, Carriefit
www.carriefit.com
www.carriefit.blogspot.com

Contest Winner--and Sick Fitness (Fit Sickness?)

2009-04-07T09:53:00.000-04:00

Thanks again, Lori, for a terrific guest post!

Our random comment contest winner is . . . aubregary! Please e-mail me directly at keri@radiantfitness.com with your snail-mail so that I may get your DVD out to you.

And onto the blog . . .

This week's topic is near and dear to my heart. And my sinuses. And my aching muscle. And my fever and chill-wracked body: What about working out when you are ill?

The rule of thumb is simple: If your problems are above the neck (cold, sinus troubles, depression, toothache) you can do your usual workout. If your problems are below the neck (fever, chills, joint injuries, random spontaneous amputations) you need to rest until you are healed and/or get the doctor's go-ahead.

And what about the neck itself? What if you throat hurts? It depends. If you have simple irritation from sinus drainage, keep on keeping on. If you have strep throat (oh, just shoot me now!), don't even think about it.

But then, why would you?

Take care of yourself. Next week: Another surprise guest blogger!

Lori San Martin Guest Blogs: Are You a Weekend Worrier?

2009-03-28T21:14:00.005-04:00

From Keri: I'm so thrilled to introduce some of the country best personal trainers who will join me in guest blogging for Radiant Fitness! This week, get the perspective from Los Angeles trainer Lori San Martin. (Make Lori feel welcome! Add a comment below, and a random commenter will win a free fitness DVD!)

I’LL START ON MONDAY

It's Monday and once again I’ve started that weight loss and exercise plan I began last Monday. It all went pretty well until the darn weekend. Friday was a pot-luck and everyone brought something new. There were dishes I’d never seen before. I saw them and ate them. Sunday was a buffet, which I always find challenging in regard to eating healthy. To top things off my routine on a weekend is so different my usual cardiovascular exercise got put by the “weigh” side.

FEELINGS OF FAILURE

So, Monday arrives with guilt and a new vow to start all over again. And that’s where I go wrong. Not with the desire to begin eating healthy and exercising again, but the feeling that I failed over the weekend. Why not figure out a way to enjoy the extra fun things that come along in life, often on our days off, without self recrimination?

To begin with let’s get rid of phrases like; “I blew it. I was bad. I cheated. I pigged out.” We overeat and we condemn ourselves as if we did something immoral? What good does that do? How about replacing this way of thinking with thoughts that are kinder and non-judgmental? So you ate or drank more than you planned? Here’s what you do. First and most importantly, I hope you enjoyed it! Don’t ruin the experience with guilt. Secondly, don’t blame or shame yourself afterwards. These feelings will get you nowhere except perhaps back in the kitchen eating because you feel badly. Next, realize that a high calorie meal or two is not going to make you fat so don’t freak out. The crucial thing to do is to simply get back to your regular eating and exercise plan the very next meal. Don’t wait until Monday or the next day or after the holidays, start with THE VERY NEXT MEAL.

LIVE IN THE REAL WORLD

I believe in living in the real world which means pizza and beer, birthday cakes, buffets, and celebrations where delicious food and drink is a major part of the event. I call them CEE’s or challenging eating events. They are a part of our lives and always will be. Learn to enjoy them, and then get back to your usual routine. You will find that one or two high calorie meals do not negate all the good you’ve done the rest of the week.

About Lori:
I have been overweight all of my life but 10 years ago I lost 45 pounds and kept them off. It took 2 years to lose the weight but I did it by exercising and eating healthier. At age 55 I am a certified personal fitness instructor and specialize in a gentle approach to weight loss and fitness. My focus is on how we think and how that affects our choices. I got fit and I believe you can too! Visit Lori's website today!

Knocked Up? Knock Yourself Out.

2009-03-22T07:16:00.003-04:00

Let me make this clear right away: Pregnant women SHOULD exercise. What is good for you body BEFORE you became pregnant, and what is good for your body AFTER you have a baby, is ALSO good for your body during pregnancy. Unless you get specific medical advice not to exercise from your OB/Gyn, you need to keep moving through pregnancy.

The evidence is not as deep as I would like it to be, but what science we have on exercise and pregnancy indicates the following:
* Reduced health risks for the mother (less chance of gestational diabetes, high blood pressure, etc.)
* Faster, easier childbirth
* Proper weight gain for both mother and baby--neonates of mothers who exercise are generally smaller than those who don't, BUT still in the healthy range.
* Potential behavioral side effects: Calmer babies, less colic, more alert, easier to soothe. These could simply be factors of a less-stressed mother (since she's getting her exercise).

What kinds of exercise can a pregnant woman do? Almost everything she did before she got pregnant. Does an eight-month pregnant pro figure skater really WANT to do that triple-toe-loop? Probably not. But a few rounds around the rink should be fine. On the other hand, if you've never stepped onto the ice,3rd trimester is NOT the time. Walk. Find a pool and splash around in it with your other kids (they'll appreciate the one-on-one Mommy time anyway, since that's ALL about to change!) And as always, CHECK with your doctor.

How much exercise can a pregnant woman do? Again, it depends on her state of fitness before the pregnancy. The general rule of thumb is to work up to the basic federal guidelines of 20-30 minutes most days of the week. If you're already there, don't add beyond your current fitness level.

Still can't get off the couch for the nausea and general "ugh" that pregnancy makes some of us feel? Then just promise me one thing. For the sake of all that is holy, PUT DOWN THE CIGARETTES NOW.

NOW!

No, not after this last puff--NOW!

I honestly believe in a person's right to poison herself. I also believe that if you choose to smoke while pregnant someone should tell you with the greatest love, but in no uncertain terms, you are poisoning your baby. Stop it. Now. Call your local health department and get help.

Enough Yoga, Already!

2009-03-15T10:34:00.003-04:00

For those of you who've been following Radiant Fitness for awhile, you've probably noticed that I'm talking more about yoga. We have more yoga classes available. We have personal training, yoga-style available. Yoga, yoga, yoga! What's with all of the yoga?

I love dancing. I love walking. I love water aerobics/shuffleboard/climbing walls/frisbee-with-dog. Anyone, I honestly believe, can find some form of physical activity that she will enjoy. But until the day you fall in love with tennis or karate, in the interim, give yoga a try. Why?

1. Yoga is the total body workout. You stretch, you strengthen muscles, and you elevate your heart rate (you CAN get cardio from yoga--take your pulse after 15-minutes of four-limbed work and see!)

2. Yoga is cheap--cheaper than walking! A good pair of shoes costs $50-80. A yoga mat costs $10. You don't even have to be dressed to do yoga.

3. Yoga is year-round: Indoors in winter, outdoors in summer. Hotel room? Sure. Beach in Mexico--oh, my, yes!

4. Yoga movement begins wherever your body will let it. Yes, the DVD covers always have paper-thin wispy women in white standing on their hands while knotting their legs in pretzel twists. I think this does a disservice to those of us who are sitting in chairs attempting a basic side bend. Whatever your body can do, however, will benefit you.

5. Yoga is a proven stress-relief technique. Stress is the secret enemy in the quest to live a healthy life. Through yoga we learn simple, portable, FREE techniques to alleviate it.

6. Because of its stress-reduction capacity, yoga practice PREVENTS weight gain. When you have an alternative to the blood sugar rush, you don't go eating as many calories.

7. Yoga is joint/bone/age/pregnancy/post-partum/PMS/menopause/knee surgery friendly. All teachers and students of yoga practice mindfulness so that every movement in a flow is deliberate, custom and optimized to your body in its current state.

You may never love yoga as Susan and I do. But until you find your One True Fitness Love, come mess around on the mat with yoga!

Whose Weight Are You Carrying?

2009-03-08T10:29:00.002-04:00

Your sister-in-law calls you to complain about her job (and your brother). You know it's going to be a long call, and you open the fridge, staring in, thinking, "Maybe I'll make my grocery list now." Instead, you pull out a fat-free yogurt cup and eat it. What the hey--it's only 80 Calories, right?

You work two hours overtime because it's the end of the fiscal year/quarter/monthly reporting period/weekly quota drive. Dinner is drive-thru. You are "responsible" and order a kid's meal with a diet cola--only 750 Calories (seriously.)

Whose weight are you carrying? Whose stresses stress you out? I know you are a good spouse/friend/colleague/volunteer/person-you-can-rely-on, but what is it costing you?

I'm not suggesting you get a divorce or blow off your children and boss. But for an hour this week, take a long hard look at what drives you to the refrigerator door. What can you end/change/fix? What WILL you end/change/fix?

Update: Down 1.8 lbs this week. I did NOT do all of those things I promised last week (HR monitor/body fat measurement etc). I DID inhale a couple sleeves of thin mints. I DID spend all of my TV time doing cardio (put my little aerobic step out there and went to town!). I'm behind goal by close to two pounds, so I will either revise the goal, lengthen the term of the project, or increase my cardio/strength training. This week, I'm choosing more exercise--it's gorgeous out there!

P.S. -- All new classes starting this week: In Newport at the Kula Center, Radiant Yoga begins (6A Tues/Thurs, 6P Mon). In Richwood: Radiant Yoga starts Thursday at 6p night and new beginning belly dance series start Tuesday night at 6p. If you are going to "walk in" to any classes, send me a quick e-mail and let me know so we have a general head count. Or just show up!

More Confessin'

2009-03-01T19:28:00.002-05:00

So last week, I laid out the Grand Plan for my weight loss. This week I am down exactly 0.0 pounds. What happened?

Well, there are two choices here. I could assume that the plan is flawed somehow--that in spite of all science to the contrary, eating 1,000 fewer kcal/day than I burn off does NOT, in fact, cause two pounds of weight loss.

Or I could assume that my execution of the plan is flawed instead.

As a trainer, this is usually the point in the conversation when my client says, "But I did everything right!" and does or does not provide the documentation to prove it. From here it's a short step to the infamous, "I've tried EVERYTHING to lose weight, but it just won't come off."

As a NICE trainer, I sometimes let the whining slide and quietly find a way to tweak the client's workouts to up the caloric burn. I also ask them to check in more frequently between sessions to increase accountability.

But I am not a "nice" trainer when I am the client. I want answers, and I want them now.

Why did I "plateau" this week? Because I did not account for all of the calories I ingested. According to my records, my average daily caloric deficit was 900. But I eyeballed some portions instead of measuring them. I drank fruit juice by the gallon--only 5 kcal per serving, but 40 kcal in the whole 2 liter bottle. By the end of the day, that's 40-60 kcal I didn't write down last week. My tracking program estimates the 1-2 Fiber One bars I eat each day at 120 Calories apiece (and they are really 140). By the end of the day, I've underestimated 100 kcal--and those calories count.

Also, I gave up caffeine (and alcohol) for Lent. I really miss that metabolic boost early in the day from caffeine (but I also don't find myself craving the wine and all of her calories at night)

My physical activity was an estimate based on my RPE (Rate of Perceived Exertion), and so, therefore, completely subjective. This week, I'll strap on my heart rate monitor and actually get a more accurate measure of calories burned. I bet I've been optimistic.

All is not lost--although my weight today is the same as last Sunday's (129.6 lbs) the trend this week has been lower: I've seen 129.4 a couple of times. When weighing daily, minor fluctuations (less than a pound, or two pounds if you REALLY retain water) are to be expected. I may well have burned off a couple pounds of body fat this week. Since I haven't been tracking body fat, however, I can't say for sure.

So---I'll start tracking it! I was at 33% body fat this morning. 1/3 of my body at this moment is fat (the other 2/3 is water, muscle, bone, blood solids, nerve tissue, waste and whatever else is floating around inside the skin). A healthy adult woman really should be around 25% body fat or better. While I will continue to focus on my overall weight, I want to keep an eye on that figure.

So there you have it--I'm staying the course, becoming scrupulously honest with myself and looking for more objective data about my exercise and body composition.

Each Girl Scout Thin Mint cookie is 40 calories. (See, I promised you the entire blog would not be about me!)

Keri's True Confessions

2009-02-22T14:44:00.005-05:00

If you are going to be a fitness educator, you had better get used to your body and your lifestyle choices becoming public info. When I'm in the grocery store, people who know me (and a few who don't) look through and comment on what's in the cart. When I'm leading an exercise class, participants notice if I've grown another belly roll. Those of you who've been around me the last couple of months are probably not surprised to learn that when I stepped on the scale this week, I saw my highest weight since shortly after my third son's birth.

It didn't take the scale, of course, to tell me the truth--my "fat" jeans had become the only pair I wear. I've seen pictures. I've been watching the calories go down my throat. I've been watching my feet not moving and the weights not being lifted. But once I saw The Number (132.0), I finally hit my "motivational moment" and am now taking the weight off.

Here's the plan: In order to lose two pounds a week, I must create a caloric deficit of 1,000 kilocalories (or "Calories") a day. I'm following the generally recommended process of reducing my food intake by 500 kcal/day and increasing my physical activity by 500 kcal a day.

Every day I weigh myself and record the weight (in the last five days I've come down 1.4 pounds--right on target). I have mapped out my weight targets over the next 70 days and each day I compare to see if I'm on track.

Every day I record every single bite I eat and every minute of exercise in an old software program called LifeForm. You can do the same thing at www.Sparkpeople.com or www.FitDay.com or many other free sites.

I have increased my fluid intake to 2.25 or 2.5 L a day (an entire bottle of Diet Ocean Spray Cranberry Juice plus 1 C of milk plus whatever else). For Lent I'm giving up caffeine (my rapid weight gain coincided with drinking caffeinated beverages again) and alcohol (my desire for that evening glass of wine also increased at the same rate I drank caffeine and gained weight . . . kind of obvious in retrospect, isn't it?)

I am consciously focusing on eating more produce and protein and reducing "white" foods (refined flour, added sugar, added salt) from my diet. Breakfast this morning was scrambled eggs with one egg, two egg substitutes, a bell pepper and 1/2 onion chopped. I chased it with a chewy fiber bar. I was stuffed at only 300 kcal.

If I hit the end of the day and I've got less than a 1,000 calorie deficit, I have to "earn" that next cheese stick or apple with ten more minutes of cardio/weight lifting. The aerobic step is in front of the TV and the aerobic slide (a trend which never took off, but which I love) is off to the side.

That's my plan. It's basic, nothing fancy or magic. Food in will equal 1K Cal/day less than food out. I'll let you know how it goes now and again--but feel free to check in and ask. My body and yours works essentially the same way (and our heads play the same mind-games), which is why community support is one of the secret weapons of weight loss.

By the way: I will get to count teaching the next series of Belly Dance classes towards my cardio every Tuesday night. Sign up now for classes starting March 10 and come sweat with me.

OH! And Tuesday night is Mardi Gras at Belly Dance Fitness, 1070 Richwood Rd, Walton. Drop in at 7p for only $5 rather than the usual $12. It's a great night to give it a try!

Here Comes the Sun!

2009-02-15T08:43:00.003-05:00

New Year's Day (and its resolutions) has come and gone. We've been snowed under, blown down and washed out. But the sun is up this morning, and you can almost feel the new energy soak in to your skin, can't you?

Truth be told, January 1 is a horrible time to start making life changes. In the natural cycle we should be hibernating, conserving energy, resting, readying ourselves for this time--the coming of spring and the lengthening of days.

So spend this day looking forward: Decide again for yourself how you want the next 12 months to be, and figure out what you need to do in order to live the life you want.

I need to move more--the time for hibernation is past. I need to eat more green and less white. I need more dance, more time with live people (not that I don't love you, facebook friends!), more time in the sunshine. How about you? What do you need?

(If what you need is yoga, Radiant Yoga is ready! We're adding three new classes in March and have created a punch-card pass so that you can attend any class you want and save money. Order your pass today!)

Big Butt? Big "But."

2009-02-08T17:24:00.002-05:00

"But" is a dangerous word.

It begins every excuse, every barrier people create in order to avoid working out.

"But I don't have the time."

We each get 168 hours per week. If you work two full-time jobs and sleep eight hours each night, you still have 32 hours a week to schedule in what is important -- including some exercise.

"But I'm just too tired."

Exercise helps you sleep better and creates energy: People who exercise "zone out" less often and take fewer, shorter naps. They concentrate better and are more productive. If you are frequently exhausted, consult your doctor to eliminate medical problems. Then examine your lifestyle to see where you can fit a couple of 10-minute walks each day.

"But exercise is uncomfortable -- and I hate sweat."

If your heart pounds too hard while you are walking, slow down to keep going. After all, the discomfort of a fast heart rate is easier to fix than the pain of a heart attack. As for sweat -- consider it bathing from the inside out. Sweat is, at worst, a minor logistical problem, solved with showers, diaper wipes in a desk drawer, a tube of foundation in a purse or a change of clothes in the trunk of your car. A stroke, on the other hand, has no quick fix.

"But I've tried everything to lose weight. I just don't see the point anymore."

The despair inherent in this excuse comes from a sense of losing control over our bodies and lives. Instead of focusing on controlling and changing your body, it may be time to change your mind. When you approach weight loss as a war, you battle yourself, and therefore can never win. Instead of starving, melting or burning your body away, therefore, try giving it what it needs and deserves: Great food. Lots of movement. Water. Sleep. Love.

Your enemy is not your butt, but your but. So get off it and honor, treat and bless yourself with exercise.

P.S. Check out the schedule at www.RadiantFitness.com. Starting end of February, beginning of March, we have several new classes and room for you in some old favorites.

Stretching FAQ

2009-02-02T06:48:00.003-05:00

I never stretch. Why bother?
Stretching makes you younger! Stretching helps keep your heart healthy, your blood pressure down, your mind sharp, your temper cool, and helps you lose weight by balancing your stress hormones.

Yes, Ma’am! But what stretches should I do?
You should stretch your spinal column, your legs and your shoulder girdle/neck area every day. There are dozens of ways to stretch these muscles, but the basic technique is the same: Move to the point of resistance (NOT pain), take a deep breath, and melt into the stretch as you exhale. Continue to breathe as you hold the stretch for about 30 seconds.

Wait a second . . . did you say “every day?” Who has time for that?
You do. You can stretch your entire body in as little as five minutes a day, and it’ll do you a world of good. Five minutes at bedtime can mean the difference between 8 hours of solid, healthy sleep or a night of tossing, turning and battering your pillows in an effort to get comfortable—now who has time for that?

I’m sorry, but I just can’t abide sitting around doing nothing!
Yeah, it seems like that, doesn’t it—which is why people injure themselves when they stretch: They bounce and jounce because they are antsy or because they learned “old school” stretch techniques. Some force themselves to stretch as far as they can reach. Overstretching causes your muscles to retract reflexively in order to protect themselves. This reflex tears the muscle. Doing it wrong in order to be “doing something” will leave you worse off than before.

Fine, so I should stretch. But I’m not getting a skimpy top and a yoga mat . . .
Stretching is the cheapest of the fitness modalities—the only requirement is that your clothes not get in your way (so if you are at home, just take ‘em off!) No shoes, no tools necessary. You can stretch at your desk, at your table, in front of your TV, while lying in bed. As long as you move slowly and melt into the stretches, you won’t injure yourself. At the end of the day or at the end of exercise is best—warm muscles, like warm taffy, stretch better. Cold muscles (like cold, hard taffy) can tear.

(P.S.--FREE chair-based yoga/stretching today in Walton at the Senior Center, 9:30a, 40 N Main St. And no, you do not have to be a "senior" to come!)

Goal weights

2009-01-26T07:45:00.002-05:00

His Royal Highness, Bob Greene (you know, Oprah's Bob) said on Oprah's show a couple weeks ago that the problem with goal weights is that (a) you either never reach them or (b) when you DO reach them, you don't get the love/acceptance/accolades/new job/whatever you were looking for.

So I'm thinking and thinking and thinking about this. My goal weight (that I have not seen in six years) is 112--easily 15 pounds lighter than I am at the moment. I know I could hit it in six to seven dedicated weeks. I've known that for a year. Every so often I say to myself, "This is it! This will be the six-week hard-core flat-out period!" and I will get it done, for once and for all.

But--there it is, and it's so obvious that I want to slap myself on the forehead. There is no once and for all. When I was at 112, I didn't get a pass on sweating. I didn't get to stock my fridge with cheesecake and wine and go gallivanting to Monte Carlo on an all-you-can-eat cruise. I know it, I preach it, I teach it.

But we "fitness pros" are no different from you "civilians." Our bodies follow the same energy principles. Our minds play the same head games (and often more--many people come into this field because they know first-hand the crises excess weight can create). Once again, it's time for me to get over my "once and for all" thinking and move on. Literally.

What about you? What is the fantasy you need to acknowledge about your goal weight?

What is the Minimal Necessary?

2009-01-19T08:36:00.004-05:00

A writer who teaches writing for writers recommends that we set our daily writing goal at 100 words per day. That's about 3-5 sentences (two, if you tend towards lengthy run-on sentences as I have been known to do). He points out that once you have settled in to achieve this teeny-weeny goal, you almost always do a little bit more.

It's a brain game, a trick. The Discipline Freak within me scoffs and says, "There is no teeny-weeny goal, there is only the Right Thing To Do."

The Realist within me, however, knows better. When you tell yourself, "I will eat half of a banana today and get one serving of fruit," you eat the whole banana (2 servings. YAY!) When you tell yourself, "I will walk down to the end of the driveway and back," you go out on the street and walk another half mile.

So make teeny-weeny goals this week--goals that are SO stupid-easy you simply cannot justify not attempting them, not even to yourself. "I will shake it to one Justin Timberlake song!" "I will do one push-up against the wall."

What will your teeny goal be? Post it in the comments. Come on, play the brain game. After all, games are fun!

P.S. You still have time to sign up for the series of Belly Dance 101. And Belly Dance Fitness is also a walk-in class. So shake off the frost and join us!

PPS: Join and "friend" me. You can also join the Radiant Fitness, LLC group. Class members in NKY may also friend Richwood Presbyterian Church. It's quick, easy, spam-free way to keep up with all of our goings-on!

Is the Bloom off the Rose?

2009-01-11T18:54:00.002-05:00

It is week two-point-five of 2008. How are you doing?

It doesn't take long to lose the momentum, does it? Even though the gyms are still buying TV ad space, the February magazines are coming onto the store shelves, covered in pink and red hearts, and the next candy holiday is already looming.

The credit card statements are in--and they are every bit as bad as we feared. Tax software is on the store endcaps. Finally, finally we are writing 2009 on our checks instead of 2008 (though I won't get the hang of that until April, at least).

Has the energy fizzled yet? If not, that's great. Keep on keepin' on!

If so, consider whether a resolution was what you needed in the first place. Have you promised yourself major, radical change for 2009? Was that reasonable? Do you have the tools to meet your goals? Does anyone else know (or care about) what you have planned for this year?

If "no" is the answer to any of those questions, take stock now what you need and what you have. E-mail a friend (or, if you are really brave, post it in your facebook status bar) about your renewed commitment to yourself.

12 days is too soon to give up on yourself. Dust off, pick up, and take a flight of stairs. Twice.

Are You in Alignment?

2009-01-02T07:52:00.003-05:00

Are You In Alignment?

In the world of yoga instructors, chiropractors and bodywork professionals, "alignment" is a really big deal. When knees twist, shoulders over-rotate and hips pop we get clients in pain.

In emotional and mental terms, being out of alignment means investing energy in tasks and causes that do not support our personal values. You know what your priorities are--family, career growth, spiritual community, causes that speak to your heart. Are these the areas of your life where you spend your time? Instead of working with animal rescue, are you busy taking care of your neighbor's yard? Instead of proposing new ideas to your supervisor, are you knee-deep in a desk full of paperwork chaos? This gap between what feeds your spirit and what eats it away creates a pain every bit as hurtful as that "bum" knee.

When your rotator cuff tears, you go to the doctor. When your heart hurts, ask someone for help. If you are out of alignment you can make choices, big and small, to move back to where and who you are meant to be.

Happy New Year

2009-01-01T08:47:00.002-05:00

Out with the old . . .
How did you do? Did you gain the Horrible Holiday Pound (or any of its friends?)

If not--congratulations! Great job keeping track of what you ate this holiday season, and finding time to get some exercise.

If so, then . . .

In with the new!

Today, and every day, is an opportunity to begin again. My New Year wish for you is that everything that comes into your life nourishes you physically, mentally, spiritually. I hope that you also succeed at letting go of those things (clutter, obligations, pounds of fat) that weigh and wear you down.

I raise a glass of sugar-free cranberry juice in a toast to all of you!

Tough Talkin' Trainer

2008-12-30T07:58:00.003-05:00

A recent conversation with one of my teletraining clients (no--NOT you!):

TC: Keri, this isn't working.
ME: What isn't working?
TC: I gained two pounds this week.
ME: Okay. That could be a couple of things . . . how did the week go? How was your food tracking?
TC: Well, I didn't really do that. I've got a handle on it now, and writing every bite I eat down isn't necessary any more.
ME: I see. What about your exercise? Did you stick to the plan you made for yourself? The one we reviewed twice to make sure it would work for the week?
TC: Pretty much. I had to miss Wednesday. And Friday--honestly, I just forgot.
ME: I see. So you didn't manage your food according to plan and you didn't get in the exercise.
TC: Well . . . no.

I realize that at this moment a couple of dozen readers are cringing because they've had this conversation with me or someone like me. As a big propronent for planning ("Structure is Sexy!") and environmental change (creating the space to achieve what you want) I do you and my clients a disservice if I don't point out the obvious. Plans NEVER work--they are static lists on paper. People work. If you fail to achieve what you set out to do in 2009, it will either be because factors in your environment prevented you from meeting the goal (what we in the profession call "excuses"), or because you CHOSE not to follow the plan.

This is good news, believe it or not. You are in charge! Not me. Tough talking trainers (even by telephone) are contract employees (part of that environmental change), even if we project a certain bossy air. You get to decide how 2009 is going to be for you. So use your creative imagination to think big, and your problem-solving skills to make your dreams happen. And if you need a triple-T or a little yoga boot camp to make it happen, you know how to find us.

It Ain't Over Till It's Over

2008-12-29T09:03:00.002-05:00

What was your 2008 fitness resolution? Do you remember it? Did you meet your goal, or were you finished on January 12?

Whatever the goal, go take a walk today. Bundle up good and go out for 10 minutes. This is not going to help you lose the 20 pounds you promised yourself you'd take off in 2008. But it is a symbolic act, a reminder that you can continue to work toward a worthy goal even if you know you won't achieve it (I remember this story about a guy named Moses . . .he got a lot done, I do believe.) There is value in taking a step (or 10 minutes' worth) down a path to a worthwhile destination--even if you don't expect to see your personal Promised Land in the time you allot for it. All or nothing thinking ("I've failed, so why bother") is not only a waste of time, but it demoralizes you as well.

It is still 2008. You still have time to try. Just take a step!

P.S. Just two more Holidailies! After 1/1, we go back to weekly motivators here and on Susan's blog. Looking forward to supporting your get-healthy efforts in 2009!

P.P.S. Check it out! I redid a bunch of stuff at www.RadiantFitness.com, so go click links!

Fear of Success

2008-12-28T11:46:00.003-05:00

I really love it when you readers write my blog for me. Much of today's discussion comes from the comment on yesterday's blog (thanks, Liz!) For her complete post, click on the word "comments" after yesterday's entry. But for the shortened version:

Its easy to be an optimist when you start a new adventure...dieting, new sport, new relationship, new job...but once you begin, if your expectations aren't met (immediate weight loss, prowess, love, etc) you begin to wonder if the work the new adventure requires (because they all require work!) is worth it. Even a new haircut...you can convince yourself that you'll feel beautiful/more lovable/ more...whatever with the "perfect hair" and when you don't...the disappointment is palpable.

What if you lose that weight, get that job, play that game...and you still don't get whatever it is you really wanted? (money, love, friends...) the doubt is killing and the result worse.

You need to make changes for yourself, not for the expectation of others response to your change. Usually no one else has the emotional investment in your new thing that you do, and they will therefore never give you the response you feel it is worth (because losing 10 pounds IS a big deal...to you. But to your friends it warrants a "hey, good for you...lets talk about Brangelina's new kids...or whatever)

Liz is right (of course): The goal itself is usually a front for something else you want even more deeply. As you set your resolutions this year, therefore, ask yourself, "What ELSE do I want to see change if I succeed?" And how will you handle it if that deeper need is not met?

Losing weight brings you health, mobility and opens you to the possibility of living a fuller, more radiant life. Is this what you need in 2009? If so, weight loss is an appropriate resolution. If not, then you need to look to other sources and solutions to get your needs met.

Clutterfatdebt 2009

2008-12-27T08:51:00.004-05:00

In five days we will all affirm again our intentions to lose weight, get organized and save money. Some of us will write our resolutions down (exponentially increasing thereby our chances of success). Most of us will mention them during a phone call to a friend or a conversation at the office. The optimists among us will buy a book or order a prepackaged program off an infomercial to support our intentions. The pessimists think they know better, and won't even bother to do that much.

What I love about these three major resolutions is that, at their core, they are really about the same thing: In 2009 I will make intentional choices that strengthen me in body and soul, rather than letting my life wash over me and knock me around.

The fat on our bellies is clutter. The clothes we buy because we can't find our way through our closets is increased debt. The panic we feel when we read a credit card statement is calmed through a quick sugar contact high. When, therefore, we work to solve any one of these three problems, we are, in fact, solving ALL three problems.

The energy boost from losing weight helps us tackle the closet. The sight of our own clothes, sorted and hung neatly keeps us home, admiring the peace, rather than running out to the mall to escape. And as most health insurance analysts will tell you, a healthy waistline saves you thousands of dollars each year.

Where will you begin in 2009? What intentions will you set for the year, and what spillover benefits do you hope to receive? Write it down now--post it to the comments of this blog--and take that first little, but all-important step.

Tomorrow's blog is about fear of success, by the way. If you have any experience with that, post those comments too!

What You Must Give Up

2008-12-26T09:42:00.002-05:00

Here's how it usually works: We rip a diet plan out of a magazine or newspaper and post it on the fridge. We go out and buy some of the ingredients on the list (arugula, grapefruit) and vow to ourselves that we will stick with the 7-Day Miracle Plan. By day 2, we are rediscovering why we normally never buy arugula and by day 3 we are saying "The diet has failed."

The problem here actually isn't the diet plan. The problem is we went into the process, once again, with our same bag of attitudes and assumptions that we've always carried.

To succeed at getting fit, you and I both may need to give up the following ideas:

#1 That our bodies are special or different.
Across the planet, across the species, human beings are very much the same from the skeleton in. We all need 1500-2500 calories a day (not too many fewer and not too many more) to survive and be healthy. Calories in must be fewer than calories out if we want to lose weight. If I eat fewer calories than I use, my body will get smaller. So will yours. Calorie deficit works for every single person over time.

#2 Sooner or later, weight loss will become fast, easy and fun.
While I love some forms of exercise, you simply may not find your fitness niche. And as for food management--cheesecake versus spinach? Come on! There's no contest. It has taken most of us years, even lifetimes of making easy choices, of choosing fun over healthier options. Waiting for the day that the FDA will finally approve the magic pill (and no, Alli is NOT it!) means several more years of depression, self-disgust and stagnation.

#3 Exercise is something you do to burn off a few extra calories--it's better just to putter in the garden.
Exercise is like brushing your teeth--it is a mandatory part of personal hygiene. Healthy people with a healthy weight and no health risks should exercise most days of the week for about 20 minutes a day. If you carry a extra pounds, your body needs more exercise. Physical activity is not optional for anyone.

#4 Knowledge is critical for weight loss.
This is my personal bugaboo. After all, I'm an expert in the field of fitness! I have so many facts about fat loss stuffed into my brain and a library full of books on the subject. By virtue of the sheer volume of fitness material I know, the calories should melt themselves under the weight of it all. Facts, however, only take you so far. My body, just like yours, follows the calories in/calories out rules. Success for me and for you comes from implementing relatively simple plans and returning to those plans on the days when cheesecake wins out over spinach. Even if you don't know a thing about losing weight, you can still take daily walks and shed the pounds. Even if you don't know the calorie counts of your food, you can still ask yourself "Is my body truly hungry?" before taking a bite.

Which of these attitudes are crawling around in your subconscious, sabotaging your ability to make rational choices? For me, the very phrase "rational choices" sometimes makes me feel petulant, rebellious and cranky.

But at the end of the day, the very truths I kick against strengthen and support me. After all, my body works! The problems I have maintaining a healthy lifestyle are almost exclusively in my mind. And that, I can change.

You can, too.

Merry Christmas

2008-12-25T08:40:00.002-05:00

May your expectations (especially those you hold of yourself) be few and your blessings be many!

The Multitasking Myth

2008-12-24T08:08:00.002-05:00

As a woman, I am supposed to be especially gifted at multitasking--performing at least two activities at once. Eating and driving, ironing and talking on the phone (okay, I don't know about that--I am constitutionally incapable of ironing), typing Holidailies while applying makeup.

Studies show that multitasking is a myth: Instead of focusing on two things at once, we constantly shift our focus back and forth between them. The shifts may occur second by second, but we never actually focus on two things at once. And one of the activities (the ironing, for example) always gets short shrift.

Eating almost always loses out to whatever activity you pair it with. If you are talking on the phone, watching TV or driving your car you do not taste the food. When you are eating for emotional reasons, it begs the question, why bother? If you don't taste it and your body isn't hungry for it as fuel, then the food is a total waste, and a hazard.

So for today, slow down. Try eating for its own sake. Sit down at a table, put down the stack of holiday cards, and really taste the food. And enjoy every bite.

Cow . . . on a Stick

2008-12-22T22:57:00.003-05:00

When I was my county's candidate for State Fair Queen back in the last geologic era, I spent a week at the fairgrounds in Sedalia, Missouri, strutting across the stage and reciting my overemoting heart out in the late August heat. Dozens of us flowers of Missouri womanhood competed under a big tent, sweat dripping between our shoulder blades and dust adding a layers to our pancake foundation.

On a rare break, I visited the rest of the fairgrounds. I came to a palace, huge, air-conditioned. After a few days of rehearsing the group dance routine and practicing prancing, it was like finding the oasis in the desert. I sat indoors and gaped at the stadium seats, the walls, the ceiling--and did I mention the air conditioning?

Then I realized--this was the cattle barn. We flowers of womanhood were wilting under a big top, but the cows lived in luxury. Immediately it became clear to me who and what was really important and valuable.

So why, on my rough days, do I look in the mirror and mutter, "Cow!" like it's something bad?

The words in our head have meaning, and power. What are the words you use when you look in the mirror? I recently read the phrase "sex on a stick," referring to a bikini-clad nymph on a beach. I like that one much better than "cow." Maybe that will be one of my resolutions in 2009: I'll use that phrase, at least internally, at least twice a week. Or maybe I'll make the word "cow" my trigger--every time I think or say it, I have to immediately correct myself and replace the bovine word with "sex on a stick" instead.

But if I do, I'm not telling you . . . that's just setting myself up for trouble, isn't it?

What's your word? "Pig". "Fatso". "Lard (ahem) Butt". You have one, don't you? You have a label you use to express your distaste with yourself.

But I'm guessing that it hasn't done you any good. Calling yourself names hasn't made you once ounce thinner. Why not try it my way this year? Why not give yourself a positive label--"Juicy" or "Lush"? Or go all the way and commit to being "Sex on a Stick!" If not now, when?

Working (Out) For Others

2008-12-22T09:26:00.001-05:00

There is a common tradition in many yoga classes: At the beginning of many classes, the class will take a moment to dedicate the exercises they do help someone else. Much like prayer, the idea is that the energy we send out of our bodies goes into the world in some positive way as a gift.

In a more concrete way, we Westerners like to do races and walks for charity, where we know where our entry fee is going. A 5K here, a marathon there--we give and raise money for causes dear to our heart and get a good 45 minutes of cardio at the same time.

You can have it both ways in 2009: You can look at the community calendar, and plan to spend a Saturday morning or two walking with others instead of on a gym treadmill. You can focus your mind while you are on that treadmill on people who's lives you would hope to see improved. Instead of simply concentrating on making yourself into someone you will like more, use your time and resources to serve someone else once in awhile. The paradox--by giving your spirit, time and material wealth to others, you become someone you like to be with.

SHH! I haven't had time yet to update the Lotus Yoga paypal link, so you can still register for the class for only $180 instead of $199 (and only my blog readers know my dirty little secret). I might get industrious this afternoon, so get over there now to sign up and save!

Have a Feisty Solstice

2008-12-21T06:30:00.002-05:00

There is something defiant in the winter holiday season which appeals to me. Hanukkah begins tonight. Christmas is only a couple of days away. And yet this is the darkest, shortest day of the year. If ever our bodies and minds felt a call to dig in and hibernate, now is the day. If ever nature conspired to create a humanity-wide sense of depression and the need to curl up in the fetal position, this is the time.

And yet, instead, we gather our roots out of our cellars and our fruits preserved in jars of jelly and come together. We celebrate when the stars say we should mourn. We lift our half-full glasses in toasts and our voices in for the blessings we have, laughing and singing.

I believe in going with the flow--most of the time. I believe in living in the moment--most of the time. But there are moments to put our feet down in the stream bed. There are times to remember the past and plan the future--and the darkest day is one of them.

Use your brain and your imagination this day to look ahead to the growing light. What little things can you do to make the coming natural year better for yourself and those you love? And whom can you gather around yourself to celebrate your little victories?

The sunlight is coming. Open your arms and soak it in.

Mom's Words of Wisdom

2008-12-20T08:35:00.001-05:00

A couple of years ago, I remember a phone call in which my mother told me proudly about how she shoved half a pecan pie down the garbage disposal (go on, it's okay to cry). She pointed out that if you have one, you should use the disposal to churn away food (or run it under the sink to ruin it). If you just toss it in the trash can, you can pull it out again (yeah, you know what she means).

A nutritionist friend of mine says that a marker for success in weight management is whether or not the client is able to throw away food. It goes against the grain (HA!) psychologically, emotionally and physically. But if you can overcome all of those signals, it bodes well for your ability to watch what you eat.

Try it today on something you know is unhealthy, but will be tempted to eat anyway. Soak down three Christmas cookies. Grind up five hershey's kisses. And reflect on the emotional ride it takes you on. How much resistance do you feel? Do you really OVER-react to the idea of pitching tasty food?

Do You Get In Your Own Way?

2008-12-17T23:14:00.002-05:00

Lifestyle choices are daily decisions about how you will treat yourself. Whether you exercise or smoke, what you eat, if you wear a seat belt or sunscreen, how you spend your time----these choices determine to a large extent both the quality and length of your life.

When your choices get in the way of your desires and dreams, what do you do—-change the choice, or throw away the dream?

Do you avoid the refreshing water and warm sun in summer because you don't want to be seen in a swimsuit? Do you let fear of other people's opinions prevent you from dancing at a wedding reception--sitting at a table, toes tapping, head bopping all night long?

Whether your body is physically unable to do what you want, or your heart is too broken to try, this day, this week can be a new beginning for you. Make one choice to be good to yourself. One less cigarette means lower blood pressure for the next 24 hours. One 15-minute walk means a better mood. One serving of fruit or vegetables means your GI tract will work faster and better. Tiny choices, over and over again, are the steps to living a radiant life.

Visualize Success

2008-12-17T07:03:00.002-05:00

Here's an interesting little experiment. Pretend you are holding a large slice of lemon in your hand--juicy, thick, bright yellow. Now lift that lemon slice to your mouth and pretend to bite down.

Did you wince? Do you suddenly have extra saliva in your mouth?

Your body doesn't know the difference between a real stimulus and an imaginary one. If you watch a movie with 300 guys getting slaughtered, you will cringe, duck, and your adrenal glands will pump out stress hormones. If you light a candle scented like the ocean, you will breathe a little more deeply and your shoulders will relax slightly.

When it comes to managing your weight and lifestyle choices, you know where the problems are. You know every drive-thru between your job and home. You know who is likely to call you and say, “Let’s go out for pizza!” You know that the elevator is right next to the stairwell you avoid. We all have obstacles to healthy living—but seldom are these real surprises.

Why not use the power of your imagination to visualize, rather than worry? Instead of dreading the family holiday party, imagine yourself choosing a plate full of brightly colored fresh foods. Instead of fretting about all of the candy on your coworkers' desks, imagine yourself efficiently clearing away task after task on your own desk (and sitting down to your own lunch of a piping hot Lean Cuisine, fruit-flavored bottled water and fresh orange).

I'm not a total Pollyanna. I think positive thinking can only take you so far. But you can have an organized, productive life. You can be in control of yourself and enjoy your time with friends and family. Take some time to imagine what that will feel like, and what it will involve. Once you’ve imagined the steps to take, then take one step.

How to Handle a Rough Day

2008-12-16T08:09:00.003-05:00

When you are on edge, when things slip out that you didn’t mean to say, when your face is buried in your hands because nothing is safe to look at, you can take immediate steps to cool down and focus.

#1 Get off by yourself. Lock yourself in a bathroom, or better yet, take a walk.
#2 Drink a glass of water and get rehydrated.
#3 Eat an apple or some carrots—fortify your system rather than undermining it with sugar and fat.
#4 Go lay down! Either get to bed before midnight or take a 20-minute nap.
#5 Call a disinterested party: Your buddy in Texas, your therapist—someone who is NOT involved in your daily drama.
#6 Force a little catharsis. If you're feeling growly, rent Sweeny Todd. If you need a good cry, sing along with Dan Fogelberg.

When you feel extra pressure, figure out what your release valves are--and use them intentionally. In maintaining your emotional health (which is always tied, of course, to your physical health) planning and foresight will get you through.

Journey Yada Yada Step

2008-12-14T20:02:00.003-05:00

In seven short months, the days will be longer than the nights. Steve and I will hire a sitter and join a couple thousand of our closest friends as we kayak six miles down the Ohio River for Paddlefest 2009. Once a year, we see Cincinnati and Northern Kentucky from angles most people will never see. On Sunday after the float, my shoulders will be tired. My hands will have blisters. But I will still be riding high.

Most dreams involve doing something—climbing a Hawaiian volcano, hiking through the Scottish heather, pitching the opening ball at a World Series game. Even lying on a beach requires hauling out a chaise and squeezing into Speedos.

What are your top ten trips? What ten things do you want to do before you die? Pick one this week and go into training. Take a short walk so you can run someday in Boston. Lift a couple of weights so that you can heft that chaise. Your body can make just about anything happen for you--but you've got to let it try!

Support or Sabotage, Part 1

2008-12-14T08:10:00.001-05:00

Support or Sabotage? Part 1
Years ago I had a client who weighed 375 pounds. She bit the bullet, began exercise, started eating healthy foods and lost 15 pounds. Then her mother told her she looked “sickly.” I never saw her again. I am upset about her case to this day, but I’m not angry with my client. Her mother, now—well, I’d like a word or two with that woman.
Family, friends and coworkers are supposed to support us. They are supposed to cheer us on when we give up chips for salad. They are supposed to pat us on the back when we forego a trip to the mall for a weekend hike. Instead, they often undercut our progress:

The Second-Honeymooner
A wife decides to lose 45 pounds, and suddenly her husband starts taking her out to eat every night. He tells her she’s beautiful and he loves her just the way she is. It sounds lovely—a real fantasy, right? All this newfound affection ups both her waist size and her blood pressure.

The Smother Mother
She cooks fried chicken on Sundays and all the sides—and heaven help you if you don’t fill or clean your plate. During any a conflict or crisis a deep-dish casserole is, in her opinion, the sure-fire cure.

The Pro Bono Trainer
He’s read every fitness article in the magazine and seen personal trainers on TV. He tells you to lose weight and is chock-full of advice—when to exercise, what pills to take, how much cabbage soup to eat. On the surface, he sounds like a cheerleader, but soon he becomes a nag. Ignore his advice and he gets huffy, hurt and critical.

The Twisted Sister
“There you go saying you’re going to quit smoking again. Why bother? You never stick to anything.” She’s straightforward, at least, in her sabotage. Scornful, dismissive, downright rude. At least you know exactly where you stand.

What is going on with these people? It’s simple: They see you trying to make a change and it scares them. If his wife loses 50 pounds, she might become attractive and confident—and decide she can lose him as well. If your mother shows love through food, then rejecting her food must mean you don’t love her. You are a mirror for the people around you. They think your choices reflect on them. They don’t mean to hurt you (most of the time)—they just don’t understand that your desire to be healthy, happy and confident will benefit them in the long run, too.

The FAQs about Weight Loss

2008-12-13T07:02:00.002-05:00

How do I lose weight fast?

A better question would be, “How do I lose weight forever?” Because the two goals are not the same. Crash dieting will take water weight, muscle and a little fat off you quickly. A month or two later, your starving body will eat it back on with a vengeance. If you want permanent weight loss, you must plan to lose about two pounds a week. If you are 100 pounds overweight—and completely committed to the process—you can expect to take one year to lose the weight forever.

“Yeah, but how do I do that?”

Number one: Write down what you eat. Count those calories. It’s not fun, but it works. Tracking your food has been shown to be the main key to successful weight loss. If you don’t face what you’re eating, then you will sit on it instead.
Number two: Control what you are eating. Once you know how much food you eat, you can actively and intelligently choose NOT to eat more than you need. Most diets for weight loss limit calorie intake to 1200-1800 calories per day based on gender, age, size and health factors. They may have other gimmicks (low-carb, low-fat, no “white” foods, etc), but they all end up reducing your daily calorie intake.

Number three: Exercise (I wish this were number one, but for weight loss purposes, it is number three). If you will not walk, will not dance, will not go bowling, will not ride your bike, you will not lose weight and keep it off. Cardiovascular exercise burns the calories. Strength training speeds up the metabolism. Flexibility work reduces the stress that drives you to eat too much.

“What do you think of Hoodia/Alli®/Killyoutrim?

Some supplements are garbage and some are crutches. Hoodia is so rare, that most of what is marketed as hoodia in the US is fake. Alli® does what it promises--IF you follow steps one through three above. Caffeine-filled amphetamine-like drugs may provide a sense of false energy and brief appetite reduction, but at the end of the day, you still have to choose less and move more. You won’t take these pills all your life, so make changes you can sustain instead.

“Do belly dancers use a pole?”

Heavens no. Oriental (or “Belly”) dance is a collective term for the folk and stage dances of the Middle East and Central Asia over the last 5,000 years or so. The best dancers in the world today are revered artists in their 60s and 70s who lecture and teach at universities and dance schools worldwide. They wouldn’t be caught dead near a pole.

“Are you going to eat that?”

No. That package of Oreos in my shopping cart is for demonstration purposes only. Pardon me while I tuck it under the bag of spinach.

By the way, Clint has nothing to do with this post. He just makes me happy.

Make Your Own Magic

2008-12-11T07:33:00.001-05:00

When you are adrift in a sea of 20-year-olds, it’s easy to see how young you aren’t. They bop past on pain-free knees, laughing robustly with their bright-eyed, bushy-tailed friends. Watching all that energy can make your heart hurt.

How much money would you spend each day on a magic pill to take ten years off? Five dollars? Fifty? Of course, you know the pills and potions are largely lies. The good news, however, that you already have the fountain of youth. All you have to do is tap into it!

If you will invest 20 minutes a day in physical activity, you will firm your own skin. You will brighten your own eyes, elevate your mood, improve your energy, enhance your grace and strengthen your joints. One workout creates immediate benefits that last for the next 24 hours. Walking, dancing, stretching and toning for a only a few minutes each day create cascading benefits: Pain-free knees, for example, walk more--burning more calories and creating a greater sense of personal energy every day.

Youthfulness is a choice you can make right now—movement IS magic!

P.S. I'm on linkedin and facebook as Keri Kaeding, and on twitter as Radiantfitness. Friend me! (And explain what the heck twitter is all about!)

Your Thighs are Oil Wells

2008-12-10T06:53:00.003-05:00

The good news is, you already have all the energy you need to lead a vibrant, radiant life. If you are one of the 2/3 of American adults who is currently overweight or obese, you have WEEKS of stored energy (fat) on your body, just waiting to be released. In evolutionary terms, that juicy jiggly stuff is worth its weight in gold.

However, even gold piled high is nothing but clutter if it gets in your way. So unless you reasonably fear that starvation is in your imminent future, it may be time to start enjoying life and spend some of that physical capital!

Energy is the very first change we notice when we commit to making healthier choices. Within 24 hours, you can feel more awake, alive, radiant. Your simple to-do list for the day:

#1. Get enough fluid in you. Dehydration usually manifests as fatigue. If you feel lethargic, drink water first.

#2. Go take a ten-minute walk. The body needs to be trained to use energy--the more you use, the more you have.

So, um, drill, Baby. Drill.

Let's Get Flexy!

2008-12-09T06:22:00.002-05:00

If nothing else this holiday season, take a few minutes each day to stretch.
Flexibility work is the secret weapon in weight loss. Flexible muscles resist injury. Flexible backs avoid pain. The stress relief from stretching just five minutes a day prevents added weight gain by reducing the amount of the hormone cortisol in your system. Cortisol shouts to the body, “Trouble, Trouble! Lay on belly fat!” Extra fat is useful for running from lions and surviving Alaskan winters. Otherwise—not so much.

The easiest way to figure out how and what to stretch it to join a group fitness class. In every class (especially yoga) you’ll get your daily dose of stretching. Gym staff will gladly show a few simple stretches for your legs, back, arms and shoulders.

However, if you aren't in a class, you can still stretch on your own--just do what feels good (if it doesn’t feel good, it won’t help). Be gentle with yourself and “melt” into stretches. The only way to hurt yourself stretching is to push or force a stretch. Relax and enjoy that “Ahhh” feeling.

Give yourself the gift of five minutes each day to stretch. You’ll release tension, become more graceful and fluid, lower your blood pressure and prevent fat gain. Try it this month—and for the rest of your life!

Structure is Sexy!

2008-12-08T07:16:00.000-05:00

Take up your calendar and look over the next three weeks. Don't be afraid, it won't hurt you! Where are the parties? When are the kids going to be out of school? Who is coming to visit? What are the potential problem conversations you can head off at the pass (remember, "No, thank you," and "I'm sorry you feel that way," are magic phrases!).

What will you be (over)eating? And when, on each day, are you going to take a walk? 1:20 P.M.? 1:20 A.M.? Can you find an exercise class to attend? Will you have the moxie to go to it even when you have a house full of guests? Can you co-opt one of them to go with you?

Plan it out now. Plan out your healthiest holiday possible. Write it in ink on your calendar. Create the structure now. Perhaps you won't follow it perfectly. Maybe you'll only hit your plan 75% of the time--but I bet that will be better than it was last year.

Eat More, Lose More

2008-12-07T08:18:00.002-05:00

The basic principle behind diets is "Eat less." Less fat, fewer carbohydrates, less food over all.

Most people, however, don't get the bare-minimum five fruits and vegetables a day (small pieces of fruit; half a banana, a handful of baby carrots--serving sizes here are NOT huge).

Why not track it today? Write down every time you eat a piece of produce (and no, fried potatoes in any form do not count). You might find that if you try ADDING produce to your diet that you feel fuller longer and cut back on the sense of psychological deprivation that leads many of us to the fridge when we aren't actually hungry.

I like cauliflour steamed with cumin, garlic powder and olive oil. Broccoli steamed with a little cheddar cheese (3 minutes in the microwave and presto!) Cherry tomatoes and chunks of avocado. I don't avoid the fats--I just add the vegetables to them!

I'd love to hear from you, so post your "produce" count for the day in the comments section.

How To Cheat At Weight Loss!

2008-12-05T09:08:00.002-05:00

Okay,

I'm lying, of course--there is no way to get around the basic requirement of eating fewer calories than you expend. HOWEVER, there are some things you can do to make this process easier:

1. Add "sprints" to your workouts. If you are a walker, jog for 30 seconds. Wait a few minutes and jog again. If you are an elliptical user, really pump it out for 30 seconds. If you are an aerobics video person, go off choreography and do 15 jumping jacks. 4 or 5 of these little bursts of high intensity will elevate your cardio burn for your overall workout because you'll need to recover from them. We're talking 2 minutes here--you can do that!

2. Drink water when you feel a desire for, well, anything. If you desire sleep, drink water first and wait a few minutes to see if you don't perk up. If you desire food, drink water and wait a few minutes to see if the hunger abates. If you desire your spouse, drink water and don't wait (life is short after all). The appetite center of the brain often gets confused and we interpret dehydration as a need for sleep, food or intimacy. Let food be your last resort.

3. Spice up your life. Pepper (the component called capsaicin) has appetite suppressant abilities. Cinnamon may help with blood sugar regulation. In both cases, the stimulation of spice helps you feel satiated. When you eat bland food, you tend to eat more food.

4. Light a candle. 90% of the sense of taste is actually the sense of smell. If you have a pleasing scent in your atmosphere you may be less likely to go searching for something to please the tongue. And candlelight is more flattering anyway (I don't know why they don't use it more often in dressing rooms).

Will you, by employing these little tricks, burn several hundred calories more a day? Probably not. But if you create an environment that supports your efforts and stimulates all of your senses, it will be easier for you to stick with your plan for creating a calorie deficit over the long term.

Class reminders:
Registration for January 2009 classes is open! Visit www.RadiantFitness.com for either the Lotus Yoga Boot Camp (beginner-friendly!) or Oriental Dance classes and get the early registration discounts. Spaces are limited.

Happy Birthday, Mom

2008-12-04T06:02:00.002-05:00

Since we can't descend upon her, let's have a dance party for Mom in absentia: Scroll ALL THE WAY down to the bottom of the blog and spend six minutes watching some happiness (the two YouTube videos will totally brighten your day).

Mom is, BTW, a major reason and inspiration for Radiant Fitness as a concept and a business (and not just because of that whole childbirth thing).

Attitude Isn't Everything

2008-12-03T06:58:00.001-05:00

Let's face it, exercising to burn calories is NOT exciting. We don't consciously feel the fat on the back of our thigh reenter the blood stream, convert to energy and jolt through us like lightning to kick start our day. If exercise doesn't excite you, do it anyway; however, if you can, make it about something else.

If you are a walker, use that time as your prayer time, your time to fantasize about renovating your house, your time to plan out what you will say in the next job interview. If you can find someone to exercise with, then call it "going out to play" instead (or tell yourself, "Jane needs my support, so I have to go.") Water aerobics is a fancy way to say "frolicking in the pool" (and yes, you have the right to frolic!) If you are using a dance video, then focus on your inner diva and DANCE!

Movement should be joyful, so actively seek to associate what you do with feelings of joy. Spontaneity is overrated--instead of waiting to go into the "zone" when you exercise, choose what you will focus on and put yourself there.

Of course, some days that won't happen, no matter how much you try. If you must stomp through your walk muttering, "I don't want to be here. I don't want to do this," then go for it. The calories will burn anyway. The fat will release anyway, regardless of your mental attitude. Whether you work OR play for it, physical activity will work for you. When you can, however, choose for it to be fun.

From the Front Lines

2008-12-02T07:25:00.004-05:00

I'm writing this from the front lines - in front of the TV, watching the CBS Early Show. While TV news is a dubious source for your health and fitness science, at best, I can't help myself: They are reporting on a study linking depression and abdominal fat. Here's what that gorgeous doctor from The Doctors has to say:

Clinical depression can lead to buildup of deep belly fat (not the stuff you grab with both fists and growl at - this is the deep, dangerous fat inside your abdomen that wraps around and chokes your internal organs) This fat increases risk for bad cholesterol, diabetes, stroke, heart disease, etc.

Clinical depression itself, however causes weight loss: You are less likely to eat. The study volunteers did not gain weight - but their weight was redistributed such that they developed more fat in the abdomen.

Why? Blame cortisol, the "fight or flight" stress hormone: Cortisol signals to the body to lay on deep belly fat for storage during danger. It's a useful hormone if you are running from a lion. If you are watching the lion on TV while debating whether to fold the seven loads of laundry or complete the report due to your boss tomorrow (who may not, in this economy, be your boss the day AFTER), the cortisol streaming through your body is, itself, the danger.

"Exercise is the all-natural Prozac!" the hottie doctor just announces. Oooh, I love that man!

My prescription: Cardio, in the morning, if possible (another, well-respected study showed that morning cardio for about 20 minutes was as effective as a clinical dose of Zoloft); Yoga, yoga, yoga (which is geared towards stress relief and total mind/body wellness); and keeping up with your doctor. If you are blue for more than two weeks, you need to consider that you might be depressed. This is a MEDICAL condition, that needs to be dealt with on multiple fronts - including whatever tools your doctor prescribes.

Do what you can to have HAPPY holidays!

Start (Again) From Where You Are

2008-12-01T05:47:00.002-05:00

I know--you were a paragon of virtue this weekend. You filled your nine-inch Thanksgiving plate with perfectly measured portions. You started the day walking the 10K through Covington. You took fruit and nuts with you to the mall and avoided the food court. You've spent the rest of the weekend hauling and sorting heavy bins of Christmas decorations (but threw in a couple of extra pushups, just in case).

Or, maybe not.

Saint or sinner--it doesn't matter. What matters is today. The new week begins and you start from here. Whether you are carrying two extra "water bloat" pounds or not, this moment, this choice is the one that matters now: What little change can you make today for your health and your future? Can you stub out that cigarette you are working on? Can you walk down to the corner and back? Can you eat a piece of fruit out of that decorative bowl instead of a leftover dinner roll slathered with jelly? The hardest part is getting over the inertia and taking the first step. Do one little thing, then do two.

Choosing a Gym

2008-11-29T23:17:00.004-05:00

If you are considering joining some kind of fitness facility in the new year, here are things to think about:

Is the facility within 12 minutes of your home and/or work (and if it's near work, is it between work and your house or would you have to drive yet further away?) Gym marketers target people in a 12 minute radius from their facility because those are the ones who will most likely USE the gym. If you are further away, you are exponentially less likely to go.

Do you want all the bells and whistles (tracks, indoor pools, great cardio equipment, Pilates classes) so that you can sample, pick and choose? Or do you just want to hide and get your workout done with minimum fuss? Don't sign on at Curves if you want a spinning class option. Don't join Silverlake if you don't want to be seen in public in your sloppy T.

Try before you buy--preferably with a friend and don't let yourselves be separated. Do not sit at a desk with any kind of "associate" if you aren't comfortable. I've seen colleagues use every single hard sales tactic in the book, such as "Mrs. Jones, let's face it! You're fat and it's going to kill you! For $25 a month and a $115 initiation fee we can save your life!" Initiation fees are always negotiable, so ask. Most gyms are using an archaic, outdated sales model and it is changing slowly, but old (bad) habits die hard.

Don't pay for what you already have: If you own a good treadmill, don't go to a gym to use one (or sell your old one at Play it Again Sports and spend that money on a couple months' membership).

And remember, clutter is not only physical: If you have a gym membership now that you have not used since last year, then do not renew. Cancel the EFT contract. The psychic weight of guilt you are carrying for wasting that money does not burn a single calorie.

Techno-Fun!

2008-11-29T07:53:00.002-05:00

Years ago, I popped in my Buns of Steel videocassette and did squats under the direction of some fellow with way too much facial hair. Today, I can download streaming video of a yoga class or a review of basic Tae Kwon Do forms. No matter what kind of exercise appeals to you, you have access to it at your fingertips.

When it comes to working out with a virtual instructor, there are very few rules. You don't have to dress up (heck, you don't have to dress at all). You don't have to brush teeth or hair. You don't have to shuffle for position in class (though you may need to move the coffee table back or put your chair under your desk). And you don't even have to do the whole thing! Yep. You can hit pause, stop, delete at any time during your workout and the person on the screen will not be offended, hurt or worried if you do. So if your Billy Blanks video is 45 minutes long, you can Tae your Bo for 12 minutes. Billy is fearsome looking, but he won't jump off the screen at you. No matter what names you call him, he won't say a word. Since most exercise videos are taught at a lower intensity than actual classes, you can even start in the middle of the workout (just take it easy for the first five minutes to get yourself a little warmed up).

So peel the shrinkwrap off that DVD. Click on that YouTube link. Give yourself 10 minutes today to try one of those videos you've got gathering dust under your bed. If you hate it, put it in the Goodwill bag. If you don't hate it, do another 10 minutes tomorrow.

Do you lack a Total Gym (or even a pair of dumbbells?) Yoga, martial arts-style workouts, aerobic dance don't require any equipment. Do you live in a tiny apartment? Your coffee table can serve as a bench. No matter what your resources (or perceived lack thereof) there is a way for you to get stay fit and healthy. Isn't it wonderful to know that you have everything you need, right now?

Want to shop anyway for YOUR holiday gift? Visit the Radiant Fitness Amazon.com store.

The Morning After

2008-11-28T06:42:00.003-05:00

I know that at least one of my Holidaily readers is planning to fast today. I'm betting that, at least, at this moment, many of you are saying, "I'm fasting, too!"

I actually believe in the occasional (less frequently than once a month) fast as a way to clean out and recharge the system. If you're going to do it, though, do it right.

#1 Decide why you are fasting. Fasting is NOT a tool for healthful, long-term weight loss. At best, it's a way to clean out the pipes, physically (and you may quite reasonably decide that once the pipes appear to have emptied, the fast is over). If you are hoping to starve off the pound of calories you ate yesterday, this will NOT work, so don't even try. If you are fasting for spiritual reasons, that's another animal and you follow different rules.

#2 Drink water. Lots of water. When your stomach growls. When you are obsessing about food, drink. Don't drink high-sugar juices--your blood sugar will be on a roller-coaster as it is (and of course, if you are diabetic/hypoglycemic, you are much too smart to even THINK of fasting, aren't you?) If you need caffeine to stave off headaches, drink it sparingly. Otherwise you will set yourself up for a rebound and be jittery all day.

#3 Exercise early and lightly. Take your walk, oh, now.

#4 Rest, rest, rest! Do NOT shop and do NOT drive the car. Black Friday is stressful enough (no matter how much you love it--happy stress is still stress) without passing out in Kohl's or having an accident. If you will shop today, do not fast. Neither your body nor your mind will be in tip-top condition.

#5 Limit your fast to 24 hours (starting last night if you haven't eaten breakfast). More than that won't help.

#6 Plan your "break-fast" now. You will gorge. Your body will insist. So set aside your two apples and 2T of peanut butter, or your pile of cauliflower and broccoli (and 2T of dip), or whatever large heap of produce you are going fall upon in a frenzy when it's over. After you've stuffed your stomach with fibrous produce, you'll be less likely to dive headfirst into leftover pie.

Family Gatherings and Verbal Self-Defense

2008-11-26T06:13:00.002-05:00

On holidays, especially, families and friends often sabotage each other's food management and activity plans.

You need a few key phrases to get through the Turkey Weekend minefield:
1. No thank you.
2. That won't be possible.
3. I appreciate your concern.
4. I'm sorry you feel that way.

"No thank you" is used to refuse something (food, drinks, someone's pound-bound pet). Never follow it up with an explanation, or you just invite argument. If people press, simply repeat it.

Here's a sample conversation:
"Want some more pie?"
"No thank you."
"Are you sure? It's really, good, and you are looking thin and sickly these days."
"No thank you."
"I mean it--are you sure you don't have some type of wasting disease? You need to eat!"
"I appreciate your concern."

The next phrase, "That's not/won't be possible," is a gentler way to say "No" if you have a hard time letting that little word come out of your mouth. It states "no" absolutely, but doesn't assign blame. A sample:
"I gave Aunt Edna and Uncle Bob their pedicures and sponge baths last week. I think you should bring them home with you for the rest of the holidays."
"That won't be possible."
"You are so selfish! Why am I the only one in this family who takes care of everyone?"
"I'm sorry you feel that way."
Notice how the final two statements acknowledge your relative's concern WITHOUT making any commitments, attacking back, or in any way furthering the discussion.

This is your goal-to stick to your plans, convictions and guns without escalating the gathering into a free-for-all or downing half a gallon of Gallo.

The key to making this work is the "broken record" technique: Repeat your chosen phrases verbatim until they leave you alone. If you try to vary the phrases (i.e. explain your position) then you open yourself up to argument:
"Have a piece of pecan pie."
"No thank you. I'm allergic to nuts."
"Since when? You always liked my pecan pie. A piece won't kill you!"
"Actually, it will, since I'm allergic."
"That's nonsense! You're just being your usual drama queen self!" . . . and the conversation deteriorates from there.

So gird your ever-thinner loins with these few key phrases. Practice them on your cat, kids, boss. And prepare to have a more peaceful Thanksgiving dinner with those you love (even though they drive you crazy).

(By the way--these examples are real-world. I had a 375 pound client once who's mother started pushing food at her after she lost only 15 pounds, telling my client that she "looked sickly" and that her rear-end looked funny. And anyone with a nut allergy will tell you that people ignore you and minimize your concerns--sometimes with almost-deadly consequences.)

(Hey, Mom. I am thankful that I won't have to put any of this in practice myself this weekend, will I?)

The Alco-Holidaily

2008-11-25T06:37:00.003-05:00

Before you tipple, realize that every serving of alcohol (one shot of liquor, four fluid oz of wine, one bottle of beer) has about 100 calories. Unless you are drinking from a single-serving bottle, chances are you are actually getting TWO or more servings per glass (after all, who only pours half a glass of wine?) If you drink mixed drinks, you are adding a whole lot of sugar to the mix. One good margarita can easily equally an entire meal in calories.

So if you are going to drink, be sure to pace yourself. Consider having one non-alcoholic drink between cocktails: It will keep you hydrated, mitigate the effects of the alcohol somewhat, and reduce the munchies that come along with drinking.

It also helps to plan ahead: Before you get to the event or open the bottle for your guests, decide how many drinks you will have that evening and tell your designated driver. Since alcohol breaks down barriers and releases inhibitions, you may need to take extra steps to ensure that you stick with your plan. In the end, after all, it always comes back to planning!

Do a quick cost-benefit analysis before you get to your party to determine if 1/4 pound weight gain, bloating, a hangover and the social repercussions of "letting go" are worth the pleasure of the drink and the temporary sense of conviviality.

I'm not suggesting you have a "dry" Thanksgiving (I am looking forward some of my favorite wines myself). Just make intentional choices so that you can enjoy your drink without regret and guilt after the fact.

Battle Stations #2

2008-11-24T06:07:00.003-05:00

So you have planned out your "alone" time for the rest of this week.

Now, what do you plan to eat?

If you are standing in the kitchen for the next few days,set your personal menu for breakfast, lunch, dinner and snacks--and put them at a table in another room to eat them. This will reduce your "nibbling and testing" calories over the course of the day AND give you much-needed stress breaks.

If you are at the office, do the same--PLAN out your lunch, your afternoon snack. Don't EVER eat at your desk (I am SO adamant about this, I'm all-capsing: the only time I've ever saved someone with the Heimlich Maneuver occurred while she ate a poppy seed muffin at her computer during lunch. Everyone else was gone. If I hadn't been there, she wouldn't be here.) Take your food to a designated eating spot (even if you have to designate it yourself) and focus on it.

What (besides the big dinner) are the pitfalls and changes to your meal routine coming in the next few days? Will you spend all day Friday shopping? If so, plan for two to three fast food meals now and know what you are going to eat. Company websites can give you nutrition info, so look up Subway, Burger King or Panda Express and choose your food now.

You will eat this week. You will, in all likelihood, eat more than your body needs. But if you walk into the week eyes wide open and a plan in hand you will minimize the damage, and more importantly, minimize the guilt and self-disgust. It is supposed to be a Happy Thanksgiving, remember?

P.S. Amanda and Anonymous Pam: Thank you for the comments yesterday! Amanda won the coin toss, so please e-mail me your snail-mail addy at keri@radiantfitness.com.

Battle Stations

2008-11-23T07:37:00.002-05:00

Friends,
This week your regular structures, calendar plans and routines will be disrupted. Not only is Thursday the traditional License to Pig Out Day, but you will, in all likelihood, be dealing with lots of emotional and personal history as families and friends gather, (or, in many cases, divide up).

Stress is the normal response to new or disruptive stimuli. In other words, whether you love every minute of Thanksgiving week or would just like to cringe in a corner, your stress levels go up. Just thinking about your to-do list or the drive to the lake house is causing cortisol, even now, to lay on belly fat. If you respond with food, alcohol and cigarettes you'll get false sense of temporary calm and higher blood pressure in the long term.

Again, I exhort you: make a plan for some "alone" time during this week. When can you schedule 1/2 hour to yourself, to spend it however you WANT to? I hide in the bathtub, myself, with a light romance novel and a mug of cocoa. Walks are always good (you can bundle up and stuff tissues in your pocket). While I can't officially prescribe retail therapy, I know it sometimes works (especially if you avoid Cinnabon!) Even if you have to lock yourself in your car to call your best friend in Alaska and vent, you need a pressure valve during this high-pressure week. Get your calendar out now and write down your time--and post a comment, letting us know how you will take care of yourself!

Change is in the Air

2008-11-20T06:01:00.003-05:00

I used to grumble about Christmas decorations popping up before Thanksgiving, but this year I have a confession: I'm jumping even that gun, and thinking New Year.

Some of my reasons are business: I need to get classes and marketing plans in place so that when YOU hit the ground running in 2009, I have something to offer. Some of my reasons are practical: I just have to wrap up personal, business and church financial stuff so that, again, come January 1, I am ready.

But other reasons are just plain personal: I come into my first and only 39th year in 2009, and since I'm staring 40 dead in the eye, I need to decide how the next half plus of my life is going to be.

The fact is, I can't drink like I'm 21 anymore. I can't stay up late like I'm 30. I can't sleep overnight in makeup like I'm 19. I can't drink cola like I'm 32. Well--I COULD do all of those things, but the costs of small daily lifestyle choices are more evident now (they were always there. Just because you can't see the arterial plaque doesn't make it imaginary).

So even now, I'm thinking about resolutions. I make them. I love them. I succeed at some of them each year--and I fail at some of them each year. But I'm an optimist who keeps on trying, knowing that even a "failed" attempt to live a little better is better than no attempt at all.

By the way, I will be putting up Thanksgiving decorations today--just because I'm planning ahead doesn't mean I don't enjoy the here and now.

P.S. Lotus Yoga is here! Think weight-loss Boot Camp, yoga-style! In each daily session, not only will beginners be introduced to the vigorous practices of yoga, but will also learn about managing stress simply and making mental shifts to improve all areas of life. Classes will be each weekday in January (5-30) from 6-7a at the Kula Center in Newport. Cost for this 20-session intensive transformational program is $199--only $180 if you sign up by 12/19 (spaces are limited)

2008-11-19T06:51:00.001-05:00

Close your eyes (after reading this e-mail) and inhale deeply.
Take the breath all the way down to your belly. Blow all the stale air out. Repeat. Again. Again.
Why not once more? Feel better yet? If not, try again.
Breathe energy in, blow anxiety and stress out.
One of the reasons breathing is such an important discipline in yoga is that through the breath, our involuntary physiological responses and our voluntary choices meet. Like the heart, the lungs keep working whether we pay attention to them or not. Like the muscles of our arm, however, we can tune and choose how the breath will move. The heart won't slow down because we ask it to. The arm won't move without our intention. In breathing, however, both involuntary and voluntary responses are joined, or yoked together--and "Yoke" and "Yoga" come from the same linguistic root. Yoga means "union."

Another good reason to breathe deep? To clean the smoke out of your lungs. Tomorrow is the Great American Smokeout. Even if you don't intend to quit for good on this day, at least take the day (or one cigarette) off. Even one less cigarette immediately improves your blood pressure and reduces your risk (a tiny bit) for all of those nasty, lingering, extremely painful deadly diseases smokers get.

The Pleasure of a Plan

2008-11-18T05:59:00.002-05:00

“Spontaneous!” is a lovely word. Spontaneous people jet off to Monaco for the weekend. They buy everyone rounds of drinks. They are full of love, life and money—and, of course, they’re thin without effort.

In reality, however, the glitterati aren’t spontaneous at all. Their staffs do their planning for them. To get to Monaco, someone must budget for it and find time in a set schedule. If you buy a round for everyone, you identify designated drivers first. And if you want to improve your body, you block out time for the effort.

Each week holds 168 hours. Subtracting eight hours each day for sleep leaves 112 hours to work, eat, watch TV, volunteer, surf the web, visit a friend in the hospital—and exercise. You have all the time you need if you’ll take your calendar and plan it out clearly.

Spontaneity is a myth—true pleasure comes from a simple, well-constructed plan. Schedule some “me” time this week—and raise a toast of skim milk to your health!

P.S. Your new year "boot camp" is coming . . . Yoga-style! Susan Unes will be leading month-long intensive introductory practice, called Lotus Yoga, for those of you who are serious about transforming your bodies, your mind, your spirit, your lives. If you want more info, please let Susan know you are interested--we'll be sharing details as they become available this week.

Make Your World Work For You

2008-11-17T07:03:00.000-05:00

Whether or not you make healthy choices is often a factor of your environment. How you structure your time and space can either support or sabotage your desire to live well.

If you buy a treadmill you’re creating an opportunity to get fit. If you put that treadmill in a cold, dank basement, you undercut your plan to take a daily walk.

When you fill your grocery cart with vegetables and lean protein sources, you increase the likelihood you’ll eat a satisfying, nutrient-dense meal. When you stuff your cabinets with cheese curls, however, then the orange goop under your fingernails is the least of your problems.

Dust off your fitness equipment and put it in the room you use most often. Shift the produce in your fridge out of the closed drawers and onto the top center shelves. Bring a pair of walking shoes to keep under your desk. When the days are sunny and warm, you’ll be ready to head out on an invigorating walking break. Bring the healthy resources in your world out where you can see and touch and taste them—and maybe, just maybe, you will.

Add some FUN!

2008-11-16T07:49:00.002-05:00

In the olden days, the focus of every holy day, every day for celebration, was feasting. When most people barely got enough food to live on, it was always a big deal (and probably biologically important) to gather cooperatively periodically and feed each other.

In the U.S. in the 21st century, it is time to find a different model for celebrating. When our daily caloric intake meets or exceeds what our great-grandparents ingested at a feast, food-based parties are redundant and even harmful. I know it's too late for 2008--you and I both have our plans. I know that sometimes we just don't control every scenario (so you really DO have to face down Aunt Elna's deep-fried chicken on Sunday afternoon).

But why not begin planning for next year? What can you do on birthdays, anniversaries, holidays that does NOT make food the central feature? Can you do the Turkey Day walk in Newport next Thanksgiving? Can you visit the zoo/aquarium/museum center for the bulk of a Sunday afternoon and make gathering at the table an afterthought? Look ahead through your calendar. Why not have your spouse take you out for tango lessons on your birthday instead of just chowing down at the Argentine Bean? It's not about cutting family time out of your life. It's about adding excitement and FUN to your family time.

What Can You Add?

2008-11-15T07:44:00.000-05:00

Unless you live in an ice cave, you know by now all the things you should subtract from your life: Cut carbs, cut fat, cut calories, cut alcohol, cut stress, cut cigarettes—cut pleasure? Not necessarily.

Instead of subtracting from your life, why not consider what you could add? Don’t “give up free time” to exercise--add some time walking in the sunshine or enjoying a cleansing sweat. Instead of giving up coffee, add some cool, clear water. Instead of giving up sweets, add some colorful, fresh fruit. Instead of “taking” breaks from work, add relaxation and deep breathing.

Everyone reading this has somewhere to sleep, more than enough food to eat and clothing for every reasonable need. The sense of deprivation, therefore, is a mental attitude rather than a physical reality. And you and I have the power to change our minds.

Add Orange!

2008-11-13T06:30:00.002-05:00

Add a piece of produce to your diet today. My nominee: The Orange.

Not so long ago, oranges were scarce in late fall/winter. It was a big deal to get an orange in the toe of a Christmas stocking (though most children today do NOT appreciate it). Vitamin C is low in the winter diet--and, perhaps not coincidentally, cold and flu viruses flare up without natural protection.

Buy an orange or two today. Take 6 minutes to peel, section and eat it, and lick the juice off your fingers afterwards.

What else can you ADD to your life today to make it better?

My Celebrity Crush(es)

2008-11-12T06:38:00.004-05:00

Many of you already know that I have a little thing for Drs. Mehmet Oz and Michael Roizen (authors of You: On A Diet and the RealAge series). Not only are they personable, cuddly people, but they explain the science behind weight loss and lifestyle management with humor and clarity.

Their new book came out today. Thanks to their OLD book(You: Staying Young), I've already got a list going of the supplements I'll be adding to my diet. I'm going to need one of those three by seven pill boxes, apparently. They have a host of other recommendations, from chi gong to washing out your sinuses (which I do. Delightful it isn't, but it works).

The very, very, very first item on their lifestyle overhaul list is . . . 30 minutes of walking every day. Yep. They have a two-week plan for changing your habits and it begins, number one, with walking. Of all the vitamins you can take and sinus-washing sessions you can enjoy, the most important thing of all is the exercise!

I suppose I must consider the possibility that I adore them so much because they reinforce what I say about exercise being the one and only fountain of youth . . . . and they're cuddly.

(P.S.--Want their books, or other fitness and wellness related items? Visit the Radiant Fitness Amazon Media Store for some online holiday shopping.

Motivation, Schmotivation!

2008-11-11T06:15:00.002-05:00

You already know WHY you should eat right and exercise. A study in the Journal of Applied Biobehavioral Research suggests that, instead of concentrating on the why, you should focus on the HOW.

Sedentary college students were asked to write down either the actions or reasons associated with exercise. The students who wrote down ways to pump up their exercise became more active. The other group, who focused on the rationale for exercise, did not.

I'm not JABR junky and haven't analyzed the methodology of the study, but for me this result does make sense. Focusing on our motivation can sometimes be counter-productive, leading to a sense of guilt. When we start thinking of actually rolling up our sleeves to take action, however, we often do.

So how about it? On this crisp November day are you going to pop in an exercise video for ten minutes? Put on those gloves and ear muffs and get outside? HOW are you going to fit physical activity in today--post a comment and let me know.

PS--One way is to try Belly Dance Fitness tonight at 1070 Richwood Road, Walton, 7p. Class is $12 and I guarantee you a cleansing sweat. I also guarantee you'll have so much fun you won't notice the sweat!

Mondays Can Be Wonderful!

2008-11-10T06:06:00.002-05:00

Got your gloves? Your scarf? Thick socks? Hat or earmuffs? Good. Go for a short walk today, preferably right after reading the Holidaily. 10 minutes is all I ask. Or, if you can't stand the cold, put on your old Duran Duran CD (or the Archies, depending on how old you were when cardio was fun) and shake it loose for two or three songs. 10 minutes. That's all.

Dr. Wayne Westcott, one of my favorite fitness gurus (he's no Mehmet Oz in the looks department, but still . . .) has good research that shows that people who exercise on Monday tend to continue for the rest of the week.

So start (or restart) this day right. Eat a piece of produce, get a walk, take a big gulp of water. If it's all downhill from here, at least start on the high ground, won't you?

The Milk of Human Thinness

2008-11-09T08:09:00.003-05:00

Unless you live under a rock you've probably already heard that mother's milk is fundamental for babies. While formula prevents starvation and malnutrition, mother's milk does all that and promotes health as well. Countless studies show that nursing helps prevent everything from cancer to the common cold.

Relatively new analysis of several studies by the Centers for Disease Control shows that nursing also helps prevent obesity through adulthood. There is a definite dosage effect--the longer babies get mother's milk, the less likely they will become overweight or obese children and adults. Scientists speculate that mother's milk helps "teach" the body how to regulate hormones such as insulin and leptin, which affect weight gain. High-protein baby formula may actually disrupt that process.

"That's fascinating, Keri," you are thinking, "But I am a 53-year old male. What does this have to do with me?" I write a lot about finding support for your efforts to live a healthy, vital life. We spend a lot of Holidailies discussing how friends, family and colleagues can strengthen you or sabotage you. It cuts both ways . . . you need support from your community. But you ARE the community. You set the environment for the people around you. Just as you need their help to make and stick with healthy choices, they need yours.

This isn't just a New-Age Hippie Chick Karmic philosophy about how we are all part of the great universe and one in God, etc. (Okay, maybe there's a little of that . . .) When your grandchild has a toe amputated because of diabetic neuropathy, that will hit you in the heart. When your chief engineer takes days off each quarter to deal with her baby's ear infections, that will hit you in the pocketbook (both in insurance costs and lost productivity). Nursing babies is a major preventive factor for both scenarios--and it's very easy to tell a young mom, "Good job. Keep trying."

So, Uncle Fred, do your part: When you find yourself sitting across from your nephew's new wife at the Thanksgiving table this year, you can tell her, "The American Academy for Pediatrics recommends nursing your babies exclusively for 12 months." When your sister-in-law waddles through the door behind her hugely pregnant belly, hand her the phone number of a lactation consultant or send her to www.lalecheleague.org. Family holidays are all about discussing personal business in large groups, so you'll be the on top of the conversational game.

And when your Chief Engineer comes to tell you her maternity leave plans, let her know that you are going to create a clean space in the supply closet where she can pump milk in privacy. Chances are she'll come back to work sooner and take a lot less leave time since her baby won't catch every virus that floats through. Warm 98 has already started playing the Christmas music. Can you hear it? "We are the World! We are the Children!" So let's raise our lighters and sing along.

Arranged Marriage

2008-11-08T06:51:00.004-05:00

I have friends who are celebrating their 35th wedding anniversary. They met hours before their wedding 35 years ago. Since my husband and I met in the traditional Western "boy meets girl" way, I was a bit taken aback to meet someone who actually had an arranged marriage. After getting to know them, though, I realized that for them and hundreds of thousands (or even millions) of others, it worked: Marriage is a choice, a structure, a plan, a way of life--not just a romantic conclusion to courtship. And since they've got more than 35 years together and three lovely daughters, I can only be impressed with them.

Exercise is like an arranged marriage. It isn't always sexy or fun, but it works. You don't have to fall in love with a particular activity to start exercising--you can simply choose to walk, pop in a DVD, or attend a class. Exercise works whether you are "in the zone" or in a funk. It is a choice to begin now, rather than waiting for the "right moment." If you choose it often and intentionally, you may find that you come to love it over time, and that you realize that you can't live without it after all (because, quite frankly, you can't!) Arrange some activity

Temple or Trailer

2008-11-06T05:57:00.002-05:00

In both psychology and theology, the human body is often compared to a home or other building--our bodies house our souls and our sense of self.

How would you describe your body? Is it a temple or a rusted-out Airstream trailer? Is it a peaceful, welcoming place to be, or are you constantly disgusted with how it appears and/or how it functions?

No matter what your attitude or self-esteem, your body IS a temple. Through your body your spirit connects with your world. Do something today to cherish your body--eat an apple with a spirit of offering. Take a walk to dust out the metaphorical cobwebs. Wash away stress with a cup of cool water. Make a healthy choice today, and make a ritual out of it!

Plan Your Down Time

2008-11-05T05:57:00.002-05:00

You know the day before Thanksgiving you'll be crazy busy, either cooking or trying to clear paperwork off your desk in anticipation of the holiday. You know the Saturdays before Christmas will be packed with shopping, family events, work parties.

So when will you get an hour to yourself, once a week (if not once a day?) When will you get to go the Y for a swim? When will you get to sit in the Borders coffee shop and read a magazine? When will you get to hide in your basement and tie flies?

Yes, in an ideal world, we'd just DO these things. But in the real world, you may really have to write "tie flies" on your calendar. It doesn't matter if it seems silly--it works.

Give yourself six hours between now and Christmas day to spend in total freedom, absolutely alone doing exactly what makes you happy and feel relaxed. Then schedule them in now in ink. Six hours out of the next one thousand or so is not too much to ask to keep your sanity.

Choices, Choices

2008-11-04T05:30:00.003-05:00

It's 5:30a and the polls open in 30 minutes. I'm sitting here in my jeans and a sweater, trying to make a big decision right now: Do I put on foundation, lipstick and mascara before I leave here to go vote, or do I trust in the darkness, the early hour to give me anonymity?

My voting decisions are already made. All I have to do is poke at some chads, but sometimes the tough decisions aren't really the big ones. They are the moment-to-moment choices. Will I try to squeeze a walk or some dance rehearsal in later today? Both boys are home from school and they tend to get in the way of exercise. Will I cook up the cauliflour and broccoli for lunch, or just slap together a PBJ?

Whatever your dreams and anxieties about the future of our nation are, the actual acts you engage in to make those changes are fairly simple. Whatever your anxieties and dreams for your own life are, the choices you make to change your future are usually just as simple. Stop fretting and tie your tennis shoes on. That's not so hard, is it?

What small choices will you make today to strengthen your health and sense of self-esteem? Let me know--post you healthy choice in the comments now.

P.S. I'm putting on the makeup. My Mom reads this blog, and she raised me with certain standards!

Want Deep Thoughts? Go get your own!

2008-11-03T06:29:00.003-05:00

I've got nothing for you today. No quotes, no concepts, no wisdom. Are you jonesing for a fix of Truth? Then tie on your tennis shoes and get outside.

This is an unfairly beautiful day today, so do what mystics and fools have done since humanity began walking upright, and walk!

The rhythm of your steps changes the way your mind works. Got a problem to solve? Walk it through. Feeling uncreative? Walk into some new ideas. Too much running through the brain to focus? Walk it off.

Meditation doesn't always take incense and Oms. Sometimes your two feet are the guru you seek.

Go on--find ten minutes. Find half and hour--and walk!

The Annual Candy Pitch

2008-11-02T05:41:00.003-05:00

Every year I make you do it. Today is the day.

Go through the candy stash. Pick two pieces--one you love (KitKat? Peanut Butter Cup?) and one you don't (Necco wafers. Peanut Butter chunk in black wax paper. DumDum lollipop). Squash them in their wrappers (if they're squashable) then throw them in the bathroom trash.

Why am I putting you through this? Because the ability to throw food away (at least in America, where we put twice as many calories in the daily food supply as our population actually needs) is a key indicator of whether you will ultimately succeed at weight control.

You've got no problem, of course, tossing the DumDum. You know that if it's in the house, you'll eat it anyway. You get that the mindless eating of easily accessible sugar is a bad thing for you.

But the KitKat? Here's where the resistance and resentment bubble up--along with the excuses. "That candy belongs to my kid.I won't deprive him," you announce self-righteously. Yeah, right. Like your child needs one more chunk of high-fructose corn syrup and trans fats in order to be psychologically whole. Besides, you had your eye on it for yourself, didn't you?

"But that's wasting food!" True. But that food was a net loss to begin with--the medical costs associated with the binging of the last two days will cause more loss to you personally and economically than throwing away free candy.

"But it makes me happy and I want it!" Ah, now we're getting somewhere. This is an emotional reaction (and quite a logical one) to having, well, candy! Candy is fun, happy, festive, yummy, a treat, a reward! Candy is all good things. Self-control, self-analysis, self-restraint, self-discipline and long-term goal-oriented thinking are boring, and yucky. Your inner trick-or-treater is really unhappy with me right now, isn't she?

Eating mindlessly and emotionally are, in my professional opinion, the two key reasons why were are gaining weight wholesale in this country. The food calories are in the environment--and we go at them.

I won't ask you whether your higher mind or your inner trick-or-treater run your life. It changes from moment to moment, day to day and establishing the primacy of one over the other takes practice, lifestyle change and often a lot of help. All I'm asking you to do is make one choice. Throw out the candy now. Take a deep breath. That's how big changes start.

Reality Is Your Friend

2008-11-01T06:34:00.003-04:00

The stated purpose of the Holidaily is to keep us on track in avoiding the Horrible Holiday Pound. This is the extra pound of fat most American adults (and more and more American children) add on between Halloween and New Year's Day.

So your task for the day: Go weigh yourself and write it down. Yep. That's it. Weigh yourself and write the number on a piece of paper (or post it as an anonymous comment at the end of this blog entry).

"But I don't want to!" you cry. Neither did I. The fact is, however, we cannot prove our strategies are working if we don't gather the data (guess what you'll be doing on New Year's Day as well).

It's perfectly fair to strip naked before you weigh. It's fair to wait until after you poop. It's fair to stand on your tippie-toes in the middle of the scale and hold your breath. But it's not fair to yourself to avoid reality.

15 minutes ago I stood naked on tippee-toes with my breath held and weighed 127. This is one pound away from my "trouble weight"--the weight where I start to feel sluggish, unattractive, congested and my zipper on my pants resists. We all have a trouble weight (and many are well past that number right now). In order to figure it out, you must face the scale on a regular basis.

"But I don't own a scale," a couple of you are saying, with a certain self-righteous, smug gleam in your eye. You think you've crossed a psychological barrier and reached a particularly zen-like freedom. Yeah, right. But you still frown in disgust when you look in the mirror and that zipper still fights back. It's time to find a scale--if not your own, then one at your local Weight Watchers meeting (which remains the food management system that has the best scientific data supporting it).

You're worth the truth. Go find out what that is, then come back and key it in. Together, all of us can change reality.

The Failure of Optimism

2008-10-26T12:43:00.004-04:00

"This year will be different," we tell ourselves. We will not eat two pieces of pumpkin pecan pie at Thanksgiving. We will not raid our children's plastic jack-o-lanterns for the KitKats. Our house will be clean, organized and our dining table will look like something out of a magazine spread. We will not spend $600 more than we budgeted on Christmas presents--and if we do, our friends and families will actually appreciate what we give them. Come January 1 we will lose weight, pay off our debts, begin a personal spiritual practice and be serene for 2009.

As a confirmed optimist who believes in the power of positive thinking, I make those same plans, state those same intentions and set those same goals. Often I fail to hit the mark--but then again, often I do.

What I've had to learn is that hope is lovely, but action is magic. It's not enough to "tell the universe" what you want to have happen, then sit back and wait for the fairy dust to sprinkle down.

Between the hope and the magic comes the plan. Whether you want to lose the clutter in your basement or the clutter on your butt, the same three stages apply: Dream it, plan it, create it.

Every self-help book on the shelves writes this same story (take a moment and check any one of them in your stack): Set a goal, make a step-by-step plan, and then follow the plan.

Some of you might gain a pound or two this holiday season. You might end up looking at your January credit card statement--then shoving it under the self-help book stack. If you do, don't say to yourself "I don't know what happened." That's untrue--and it's a waste of your time and energy.

Instead, tell yourself, "I know how to fix this." Then seek the help, the resources and support so that you can plan and create a great 2009.

P.S. The weekly motivator goes to a Holidaily beginning this Friday! If you want to be on the reminder list, send me a blank e-mail to optin@radiantfitness.com.

P.P.S. If you're local, Tuesday is the first night of the new belly dance classes. Register online now at www.RadiantFitness.com.

Your Genes and Your Jeans

2008-10-19T10:46:00.002-04:00

"Our children are the future," says every political figure up for election this year. But in your heart and mine, we are sure the opposite is true: Our parents are the future.

You look at your mother's belly and think, "Why bother?" Then you open the next bag of Chips Ahoy. You remember sitting in the hospital during Dad's quadruple bypass last year and shrug. Bottoms up!

"It's in my genes," people tell me all the time. Heart disease, diabetes, stroke, cancer, Alzheimers. "I might as well enjoy life, because we've all got a death sentence."

Well buck up, Ms. Pessimist! Your genetic code is a lot like your house's electrical wiring. You may be "wired" for certain conditions, but it's up to you whether you switch the genes on or off. Don't want Aunt Maybelle's diabetes? Take a walk. Research shows you'll switch on the gene that helps convert food to energy and prevent weight gain and insulin resistance. Don't want to sit for three years in a nursing home post-stroke like your Uncle Joe did? Put the dimmer switch on that LDL-building genetic code with some crazy dancing or a morning in the pool.

Physical activity turns on the genes that promote health and longevity. It turns off the genes that create inflammation, hardening of the arteries and a host of other conditions that diminish the quality and quantity of your life. Exercise is medicine (and a whole lot cheaper than your copay).

By the way . . . the Holidaily is coming! If you haven't already, send an e-mail to me now to optin@radiantfitness.com. If you don't "opt" you, I won't "opt" you. NEXT MONDAY will the LAST Monday Motivator until 2009.

And . . . Next Tuesday the final 2008 Belly Dance classes begin. Keep sane, upbeat and trim during the holidays--join us for class. The quickest way to sign up is to hit the paypal link at the Radiant Fitness website right now.

Finally . . . economic crisis got you down? Susan Unes has another take and some practical advice at the Radiant Fitness Yoga blog.

Radiant Fitness--Is This The End?

2008-10-12T15:32:00.004-04:00

Lately the other personal fitness trainers on one of my e-mail loops have been unhappy. Business is down because the economy is down. While, as an industry, we've been making progress teaching people that fitness education is for everyone (not merely the wealthy elite), when times get hard people don't contract with trainers. Some of my colleagues are going back to school now. Some are looking for permanent, full-time jobs (of any kind). Even as Radiant Fitness has expanded in the last month, it leaves me wondering--will I need to "jump ship" too?

I'm not planning on leaving the field any time soon. Radiant Fitness has grown in the last few years because we serve so many people in so many ways--from corporate lunch-hour yoga programs to evening dance classes. We have individual yoga clients and teach workshops to dozens, even hundreds. Because of our diversity of services and our conviction to teach you where and as you are, I'm fairly sure we'll still be stretching, dancing and walking with you for years to come.

But what about you? As you wonder what the bank bailout will mean for your future, have you considered your health? Now, more than ever, it's time review whether you can continue to afford that cigarette. It costs you money, it costs you time, and it costs you productivity--that winter bronchitis you get counts against you when an employer is deciding whom to "downsize."

And what about that walk you avoid taking? Regular walkers save about $2100 a year in health care costs. Break the stat down even further, and each minute you walk is worth about 45 cents. You can go out (after you type in your comments on this blog entry) and "make" $9.00 by taking a 20-minute walk. Or you stay on your sofa and lose that money down in the cushions (only you won't get it back by digging through the lint).

Being overweight, and, what's worse, sedentary, costs you hundreds in the short-term. In the long-term, who knows? Heart bypass surgery is about $50,000. Skilled nursing care and attendants at a long-term care facility? Thousands of dollars a month.

You may never decide you need a yoga instructor to come to your home and teach you how to live an active, centered life. You may decide ten bucks a week is too much for a dance class. You may not even want to spend the gas money to get to a free yoga or senior fitness class.

But what you cannot afford is to sit still and do nothing. That will cost you more in money and pain than fitness instruction ever could. Take a walk. Put in an exercise video. Move the laundry off that Total Gym bench and pull on those handles.

The only time I want to find myself out of business is when all of you are active, healthy and radiant. Then I'll hold the biggest retirement party there ever was, and to heck with the cost.

UPDATES:
The HOLIDAILY is coming! If you want to receive the holidaily, send me a blank e-mail now. You must opt in! I will not transfer your address to the Holidaily list unless you choose it.

New belly dance classes begin 10/28! Keep your sanity up and your weight down through the holiday season with me!

Little "but," Big Butt

2008-10-06T09:49:00.004-04:00

"But" is a dangerous word. It begins every excuse,
every barrier people create in order to avoid working out.

"But I don't have TIME to exercise," say the huddled masses.
"But it's uncomfortable," "But exercise makes no difference."

You can be different. You can treat "but" for what it is and brush
it aside. Now and forever, you can get rid of
your but.

First, however, you must take a long, hard look at your but.
What excuses do you use to keep from taking care of your body?

"But I don't have the time."

We each get 168 hours per week. If you work two full-time jobs and sleep eight hours each night, you
have 32 hours a week to schedule in what is important -- including some exercise.

"But I'm just too tired."

Exercise helps you sleep better and creates energy: People who exercise "zone out" less often and take
fewer, shorter naps. They concentrate better and are more productive. If you are frequently exhausted,
consult your doctor to eliminate medical problems. Then examine your lifestyle to see where you can fit
a couple of 10-minute walks each day.

"But exercise is uncomfortable -- and I hate sweat."

You will experience discomfort in life, but you have some say about which kinds. If your heart pounds too
hard while you are walking, slow down to keep going. After all, the discomfort of a fast heart rate is
easier to fix than the pain of a heart attack. As for sweat -- consider it bathing from the inside out. Sweat
is, at worst, a minor logistical problem, solved with showers, diaper wipes in a desk drawer, a tube of
foundation in a purse or a change of clothes in the trunk of your car.

"But I've tried everything to lose weight. I just don't see the point anymore."

The despair inherent in this excuse comes from a sense of losing control over our bodies and lives.
Instead of focusing on controlling and changing your body, it may be time to change your mind. When
you approach weight loss as a war, you battle yourself, and therefore can never win. Instead of starving,
melting or burning your body away, therefore, try giving it what it needs and deserves: Great food. Lots
of movement. Water. Sleep. Love.

Your enemy is not your butt, but your but. So get off it and honor, treat and bless yourself with exercise.

P.S. Have the best (and lightest) holiday season ever! Registration is now open for beginner belly dance classes (102 and Fitness) so shake off your but and shake your butt!

Radiant Susan!

2008-09-28T13:38:00.011-04:00

I am riding on a tide of bliss. I just got back from a lovely yoga class.

For me, this really is a big deal. After all, I'm usually the person in the front of the room doing all the talking (oh, so much talking!) A good fitness instructor in any discipline is responsible for creating a joyful experience for her class members--being clear, encouraging and adapting the class at a moment's notice to accommodate the variety of bodies and abilities in the room. After you manage all of that, it's hard to truly enjoy the workout yourself. And indeed, as the instructor, it's not about me (all jokes I make to the contrary). Good instructors teach their students and get their personal fitness experiences elsewhere.

But this class wasn't just any old yoga class: It was taught by Susan Unes, Radiant Fitness's new Yoga Specialist (isn't that a nice photo of her?) I can personally attest that she is a terrific instructor and delightful person. I feel longer, leaner, more alive after taking her class.

Susan is an Registered Yoga Teacher 200, which means she has completed two hundred hours of yoga instructor training with the Yoga Alliance, the primary certifying body for yoga in the US (and rapidly around the world). This is a stringent qualification that takes most people at least a year of intensive study and practice to complete. Susan has studied with some of the best master yogis of our time, including Cincinnati's own Lilias Folan, Erich Schiffman and Anusara Yoga founder John Friend (don't know who these people are? Trust me. They are the best of the best!)

Not only will Susan be teaching yoga classes for beginners, seniors, prenatal/postnatal mothers, youth and active adults, but she will take personal training clients as well who want to focus on creating a radiant lifestyle through yoga. From one-on-one yoga sessions to corporate retreats and seminars, Susan is greater Cincinnati's new "go-to" person for all things yoga.

On a personal level, Susan is compassionate, warm and creative. She came to yoga because she was in pain. Want to learn more about how yoga helped her? Visit her Radiant Yoga blog right now. Susan will blog each week about yoga and real life, so be sure to subscribe to her blog in the RSS feed AND e-mail her to get on the yoga mailing list.

If you have questions about what yoga is and what it can do for you, let her hear from you. In fact, do me a favor, will you? Send her an e-mail or post a comment on her new blog right now welcoming her to the family!

You've Got It Goin' On!

2008-09-21T14:27:00.002-04:00

I can tell you everything that is wrong with my body without having to look. From the way my hair behaves to that odd little left pinkie toenail, I've had decades to perfect my list of physical flaws.

When it comes to our bodies, overwhelmingly we see the glass as half empty. So let's take a moment and inventory:

Are you breathing?
Can you ingest and excrete food?
Can you embrace, kiss and otherwise express affection to those people and animals you love?
Can you get yourself from point A to point B?
Can you write, speak, sign or otherwise communicate with most of the people in your immediate environment?

If you answered "yes" to all these questions (and you did--I know who's on my mailing list!) then you are covered as far as fundamental body function is concerned.

Everything else is appearance and/or details. Sure, you might get a bit clogged in the pipes from time to time. The knees may ache on the way to point B. But once you have the basic functions down, the rest of the problems are comparatively minor, and can be solved by cheap, or even free choices: To eat the apple instead of the apple pie. To walk instead of watching the King of Queens rerun. To wear the seatbelt, to crush the cigarette, to schedule the mammogram or PSA test.

The readers of this blog have the resources to be among the healthiest and longest-living people in the history of the species. Our glasses overflow--with water, of course (or perhaps iced mint tea . . . .)

To Sleep, Perchance to Lose Weight

2008-09-14T16:14:00.001-04:00

We know that Americans are chronically sleep-deprived. We know that Americans are progressively becoming more and more overweight and more and more obese. Now we have good evidence that sleep is one of the factors that helps regulate weight.

If you aren't getting about eight hours of deep, consistent sleep (as opposed to getting up six times a night to pee) then it is time to make that a priority. Structure is key (no surprise there): Create a physical environment and routines that promote healthy sleep.

#1 Clean out your bedroom. Get the unfolded laundry off the bed, the craft supplies out of the corner, the Ab Lounger out of the room. Your bedroom is for sleep and intimacy, period--anything that doesn't fulfill these needs (including the TV) should go.

#2 Pick a bedtime. Dust off your VCR/Tivo and tape shows that run later than your bedtime (or use the internet for the info--if you sit through the 11p news just to see the weather, then just check weather.com and get to bed!)

#3 Create the ritual. Hot bath (the temp drop after you get out cues your body to sleep), hot milk, sing a lullaby to yourself, do some leg and back stretches. Try following your chosen ritual for a week or two before you decide whether it works or not.

#4 If you are still suffering from restless sleep or insomnia after two weeks, it is time to report in to your doctor for more serious intervention. I know you don't like to take medicine. I know you may fear becoming "addicted" to sleep medications. But if you have an infection, you take antibiotics. If you are at health-conscious, you are "addicted" to taking a daily multivitamin. I firmly believe that when it comes to caring for your body you handle problems with every tool available to you--both "alternative" and "traditional."

Have a great day and a great night.

Inside Out or Outside In

2008-09-07T19:01:00.005-04:00

When my colleagues start talking about using affirmations with their personal training clients, I try hard not to roll my eyes. I can still see Stuart Smalley in front of that mirror on Saturday Night Live. The words "smile therapy" take me back to actor Peter MacNicol wincing his way through Ally McBeal (don't worry, you're probably too young to get the reference).

Although my knee-jerk reaction is one of disdain, however, I am, in fact, wrong. These techniques work for a very simple reason: Your primitive brain (and mine) can't separate fact from fiction.

When you sit through a horror film, your body has much the same reaction it would if you really were being chased through the Paris catacombs with an axe-murderer at your back. Your heart races, your mouth dries, your body pumps adrenaline to rev you up--then unloads buckets of cortisol to attempt to cool you down. Whether you are telling your mirror you are a lovely person or choking back your disgust at that belly dripping over the top of your jeans, your mind hears and imprints the story you tell it.

Affirmations work--even if you feel silly while you do them, over time repeating to yourself words of loving-kindness will create beneficial psychological and physical responses. Smiling, even when it's forced, will, over time, send the necessary cascade of signals through your system to make you feel better. Like any skills, these mental health techniques take practice and repetition. But if you can do nothing else, you can write "I am strong, healthy and radiant" ten times in a row. Try it now. Heck--hit "comments" at the end of this post and type it ten times. Come on, I dare you!

The good news here is that health does not HAVE to spring forth from within. It does not have to be handed down on a divine cloud with cherubs and harpists. You can choose to behave as if you are strong, healthy and radiant--and in faking it, sooner or later, you'll make it.

On Plastic and Bariatric Surgery

2008-09-01T09:19:00.006-04:00

When people tell me they are considering plastic and bariatric surgeries including tummy tucks, lap-band and gastric bypass, they cringe and duck. They speak as if they are confessing a great, dark secret. I guess they expect me to denounce them publicly, to scream "You're a failure, fatso!" I know that in their own minds, the devil on their shoulder is saying just those things.

I am by no means opposed to surgical weight loss. Am I thrilled with it? No more than I am thrilled with CPR. In certain emergency cases, I know both are necessary and helpful. While it is easier to diagnose a heart attack in progress, it's a bit harder to predict the one coming in one hour or one day--but both require quick intervention. I also know that success breed success. When patients feel that initial burst of self-esteem, it often creates the momentum necessary to change their own lives.

The benefits to bariatric surgery are immediate and significant, and include a dramatic improvement in insulin resistance and the effects of diabetes. The costs and risks are dramatic and immediate as well--everything from the hit to the pocket book to risk of death during surgery. I've spoken to patients who told me, "I almost died because of this. It was the worst decision of my life." I've spoken to others who said, "I would have died, if it hadn't been for this. It was the best decision of my life."

If your doctor recommends it, bariatric surgery might be an option for you to investigate carefully. If your doctor simply says, "You need to lose weight," she means for you to try the old-fashioned way--eat less, move more.

But whether you choose surgical weight loss or "natural" weight loss, you must make healthy decisions after the fact. Plenty of people have gone "under the knife" and gone back to their old habits of eating too much and sitting, sitting, sitting. What happened? They gained the weight back. After all that pain, all that expense and all that progress, they found themselves obese once again.

No doctor on this earth can save us from ourselves. This week, let the angel on your shoulder make your choices for you. Be your own best friend. Got low self-esteem and serious lack of self-love? Then fake it. Let the angel on your OTHER shoulder help you make your decisions based on compassion for yourself. If one of those decisions involves calling a surgeon, dial away with my blessing.

P.S. Come dancing on Tuesday night! Belly Dance Fitness is a "drop-in" style class at 7p Tuesdays at Richwood Presbyterian Church, $12/session. To register for the whole series and significant discounts, visit the website right now!

"Dirty" Dancing?

2008-08-24T12:13:00.002-04:00

Last week I received a vitriolic phone message from a man who was incensed that I teach "sexually provocative" dance at Richwood Presbyterian Church. After ranting about my sinfulness, he "insisted" that I cease teaching classes immediately and write a letter to the community via the Grant County News apologizing for leading the womenfolk of northern Kentucky astray.

Now, I could have called the fellow (who is not affiliated with the church in any way) back and given him a long lecture on the history and art of Oriental (a.k.a. Belly) Dance; it's ancient origins as a folk dance among women and men of the Middle East; the purposes of dance in general as a form of communication, et cetera, et cetera and so forth and so forth.

Instead I blocked his phone number, regained the blessing of church leaders to continue the classes, and called the sheriff to let him know about Boone County latest wacko.

But honestly, I was upset. I'm not in the habit of getting nasty phone calls. I, like everyone else, want people to think kindly of me, and to respect what I say and do. When it comes to any form of exercise, however, it is very easy to let the opinions of your family, friends, neighbors and even strangers stop us from doing what we love and what we need to do.

How often have you decided NOT to exercise because you didn't want anyone to see you in shorts? How often have you told yourself, "I look bad enough--never mind how I look sweaty!" How often have you decided to sit out a dance because you aren't a "good" dancer?

I can't pump up your self-esteem over the internet. I cannot cover your ears to the derision and scorn (real or imagined) that you hear from loved ones and strangers. But I can tell you with authority born of both research and practice that sometimes making a fool of yourself (or even incurring the wrath of the occasional nutjob) is the wisest decision you can make.

I saw a clinically obese woman walking in Edgewood last week. She was dripping sweat, the armpits and back of her t-shirt soaked through. She'd break into a half-jog for a few steps, slow down, then jog again. She was working to solve her problem and she was beautiful. I wanted to jump out of my car and hug her, but northern Kentucky doesn't need another wacko.

By the way . . . everyone is beautiful in dance class! This is the LAST week to register for classes beginning September 2, so e-mail me today if you want to join in!

My Life as a Guinea Pig

2008-08-17T19:05:00.004-04:00

I am a member of the National Weight Control Registry, an ongoing study of over 5,000 people who have lost weight and successfully kept if off for a year or more. Periodically they send me huge surveys in which I detail the food I've for the last several months, my level of physical activity and other relevant lifestyle choices I make.

Every so often, they send me study results (which are often posted in major popular and scientific media). The latest data compilations from the NWCR show the following:

#1 "Persons successful at long-term weight loss and maintenance continue to consume a low-energy, low-fat diet." By "low energy," the researchers are talking about calories--not about how depressed you feel after gnawing your way through another stalk of celery. The bombshell here: thin people eat less than overweight people.

I'll give you a moment to recover from the shock.

This result explodes the fantasy that you'll diet dramatically, lose all the weight, then swing right back into a freewheeling, party lifestyle full of joy and pasta. The lifestyle changes necessary to lose and keep off weight are permament. You get to decide whether or not to continue eating next year's calories this year--and pay with years off your life. Or you can accept (as I have accepted and must accept over and over again) that wellness will take attention and effort your whole life long.

#2 There are "no significant differences in the metabolic rates of those who had never been overweight and Registry members . . . [showing] that having a lower metabolic rate is not a necessary consequence of losing weight . . . weight loss can be maintained primarily through diet and exercise and that weight gain is not due to problems with metabolism.

This result counters an excuse I hear a lot,

"I'm heavy because I have a slow metabolism."

(Actually, overweight people have a faster metabolism than their thin counterparts: It takes the body more energy to maintain a larger mass than it does a smaller one, though thinner people can keep a higher metabolism by maintaining muscle mass.)

At the heart of this excuse is the desire to blame the body for the decisions you make. It's your pancreas's fault that you cooked that microwave brownie, picked up the fork, dropped the fork and pushed it into your mouth with your fingers. It's your liver's fault you told your friend, "It's too cold to walk today."

I know there are subtle subconscious processes that undermine healthy decisions every minute of every day. But it is possible to override these messages and take the high (and hilly) road to health. Over 5,000 people have already proven it. You can be 5,001.

(P.S. You can join the study if you qualify! Don't qualify yet? Join Belly Dance classes and get yourself into study-ready shape.)

How to Lose Weight

2008-08-10T10:14:00.009-04:00

All effective weight loss plans have certain elements in common. In order to lose weight, most of us need to take five steps in the following order:

1. Track your food intake. Write down every bite of everything, measuring your portions as you serve them. Data from the National Weight Control Registry (of which I am a member) shows that this one step is absolutely necessary (and for many people, all that is necessary to actually lose weight).

2. Control your food intake. Whether you count Weight Watcher points (the commercial program with the most proven data), count calories, count fat grams or count bites, you must set a limit and stay at or not far under it. It's trendy to refer to dieting as a "lifestyle change," but in the case of people who are overweight, it boils down to one thing. You must eat less food than you currently are eating.

3. Increase your cardiovascular activity. Walking, biking, swimming, belly dancing, you name it--you need to move in a rhythmic way that elevates your heart rate, brings you to a light sweat and uses up the excess calories you've already stored.

4. Increase your muscle mass. Aging and sedentary lifestyles lead to shrinking muscle mass and slowing metabolisms. What you deplete, you must put back! Strength training with weights, bands, calisthenics, walking hills, et cetera, rebuilds the muscles and create more "fat-burning factories" in the body.

While most personal trainers start right off with strength training for weight loss clients, I feel this is putting the cart before the horse. If your diet is too rich and you aren't even managing a little walk now and then, you may tone up with strength training--but you will not lose weight.

5. Reduce stress/increase flexibility. Practices such as yoga alleviate stress, which is often the catalyst for overeating. In addition, the reduced joint and back pain from a little stretching each day allows you to enjoy a more active lifestyle--spending weekends at the park with grandkids, for example, instead of on the couch in front of Seinfeld reruns. Will yoga alone use enough calories to lose weight? Probably not--especially if you eat back the calories you burn. That said, most of the thinnest people I work with are regular yoga practitioners and instructors.

Does this list look overwhelming? Are you irritated with me because I did not write anything you haven't heard before? Are your shoulders in your ears because you know you should pick up a pen and write down what you ate for breakfast (and early-morning snack, and late-morning snack, and early lunch and late lunch) but you just don't want to?

Okay. That's okay. Take a deep breath now. Then face your decision. You are either choosing at this moment to take step 1 and work on 1-5, or you are choosing not to. You are choosing to begin losing weight--or you are choosing to stay where you are at this moment. But there's one more thing you should know . . .

People who succeed at losing weight don't go it alone. They get help. They find walking buddies. They hire personal trainers. They take classes with friends. They attend support groups. They make the choice, then they structure their communities to support that choice.

Make the choice. Get support. Take the steps. Lose the weight.

You can do this.

P.S. Need a reminder to read your motivator? E-mail me at keri@radiantfitness.com to subscribe (or put it in your feeds list). Think I'm right on the money or full of baloney? Hit "comments" below to leave your two cents.

What's Your Cup of Tea?

2008-07-27T09:40:00.003-04:00

I spent all day yesterday at an oriental dance workshop led by Morocco, America's premier oriental (belly) dance instructor and historian. She's been traveling around the Middle East studying tribal and folk dances for 49 years. She's 68 now, and still teaches four-hour long workshops on weekends all over the world. By the end of the workshop, she's still dancing--and most of us students are pretending to take notes because we're worn out.

I took belly dance the first time because I was sick of grad school and wanted to do something completely weird. Belly Dance was the weirdest thing in the Parks and Rec catalog. At first, I hated it--I was convinced my body didn't move that way. But I'd paid for the class, so I stuck it out--and at the end, decided to try it again.

It's thirteen years later and this is now my favorite form of exercise. Other people run (like the 101-year old London marathoner). Some swim. Some hike. Some walk. I enjoy all of those things--but when I'm 68, I'll still be dancing.

What about you? Have you found it yet? Have you found the form of movement your life will take for the rest of your life? Or are you content to just sit in your passenger seat, your recliner, your wheelchair until the bitter end?

P.S. If you want to give belly dance a try, the next six-week sessions of Belly Dance 101 and Belly Dance Fitness start September 2. Discounts are available--come shimmy with me.

KY vs CO: Fat Wars Part Deux

2008-07-22T17:01:00.002-04:00

As promised, I have thoroughly investigated the lifestyle differences between Kentuckians and Coloradans.

Okay, no I haven't. I have investigated the differences between tourists in CO and some Kentuckians, and I have some information about why Coloradans weigh less on average than we do.

Before I get into my hard-hitting investigative journalism, however, I want to thank those of you who commented and e-mailed me on this hot topic. I especially appreciated insights about the socio-economic relationship between weight and income. It's easier to be thin when you are rich--calories are cheap, but nutrients are expensive. And I, like some readers, am dismayed by the increasing lack of physical activity in schools (even though I hated, hated, hated P.E. growing up!)

Back to Colorado! They have mountains. Really, really big mountains. In fact, the altitudes in the Rockies add about 10 beats per minute to the average person's heart rate. And the faster you heart beats, the more calories you burn.

I actually tested this one--I wore my heart rate monitor one day while we were hiking in the mountains. While at rest in the car my heart rate was consistently 10 beats faster than normal. It jacked up to my aerobic zone when I got out of the car simply to walk to the national park latrine (of course, that could have been anxiety--if I am doomed to hell, I'm convinced I'll spend eternity in a port-a-potty). I put the monitor on my husband (who has the heart rate of a coma patient) and he saw similar results.

Thing is, Coloradans actually use those mountains. On Saturday, we thought we'd take one last little hike before the wedding and the long drive home. Getting to the parking lot of the trail, however, was an adventure of it's own. Cars stretched down the road from the trailhead for miles, and park volunteers acted as traffic cops. We checked, and sure enough--all the plates were local. Although it's high tourist season at Rocky Mountain National Park, that doesn't stop the residents from using it for their weekend constitutional.

Of course, it's not enough to have access to physical activity and take advantage of that access. "Calories in" is the other side of the equation. Thus is raised the fascinating question--what do Coloradans eat?

Let's see . . . they eat gouda and apples and blintzes and escargot and halibut and salmon and chicken nuggets and frosties and chicken salads and--oh, wait. That's me.

I did see more "Whole Foods Markets" in Colorado than I've seen in any other state. The Safeway had a fantastic produce and organics section. But then again--I just got some terrific salsa from Remke's made in Florence. And I can buy all the high-end dairy I want at Kroger in Union.

There is no question in my mind that environment plays a major role in weight management (which is why I preach so much about managing your environment). But the resources are only part of the story. Our choices determine how happy the ending will be.

Why is Colorado the skinniest state in the nation? I don't have (and won't give) a laundry list of pat answers. Fact is, Coloradans, like the rest of us, are getting larger every day in spite of any natural or economic advantages. By their choices they are changing the fate of their state. Those of us in the other 49 can watch, learn--and make new choices of our own.

Radiant Fitness: National Fat War--Colorado vs. Kentucky

2008-07-14T09:44:00.004-04:00

It's Monday morning and I'm in my Estes, Park, CO hotel room, preparing to take two boys and a toddler on a hike through Rocky Mountain National Park.

According to the Centers for Disease Control, Colorado is the skinniest state in the nation--only 19.2% are obese as of 2007. As as opposed to, say Kentucky, in which 28.7% of us are obese (currently, KY ranks as the 5th fattest state in the nation).

(Please note--obesity is a clinical term--these stats do not account for those who are simply clinically overweight.)

When she works to garner support for obesity prevention and health initiates, Boone County Representative Addia Wuchner often hears the dismissive claim, "We can't do that here. This is Kentucky, not Colorado."

The implication: Colorado is somehow innately superior to Kentucky, which is why Coloradans are thinner.

Perhaps it's environment. After all, I sit here on a cool morning in the Rocky Mountains, and because of elevation, my heart and lungs have to work harder (and burn more calories). Colorado has mountains! That must be the difference!

Oh, wait. Kentucky has those, too. Not as high, perhaps, but just as rugged and filled with trails, beauty, scenery and opportunities to explore.

Okay . . .perhaps it's in the DNA. After all, Coloradans are descended from hardy pioneer stock.

Oh, wait. Our Kentucky ancestors were blazing the trails years before anyone had even heard of Colorado.

Well, perhaps it's character. When the folks in Frankfort tell Addia, "This is Kentucky," they are implying that our love of southern-fried chicken on Sundays is an endemic character flaw. Kentuckians are simply morally incapable of making wise health choices. Addia finds this implication insulting, and so do I.

Nevertheless, I feel it is my duty as your personal trainer, fitness instructor, and would-be journalist to investigate the truth about Colorado vs. Kentucky in the American Fat War. I will throw myself into the trenches for your sake, hiking the trails (well the easy ones that take a stroller), visiting the eateries (does that Mexican restaurant serve organic Margaritas?) and interrogating the locals (namely, my new in-laws, whom I will meet at the wedding in Loveland this coming weekend).

I do this for you. So do something for me! Post a response below and weigh in on the fat wars--CO vs. KY. Why do you think their residents are thinner? What advantages and disadvantages do we have in Kentucky? What would you say to a legislator who says, "We can't build bike paths/fund pediatric obesity interventions/support smoking cessation classes/invest in pathways in parks, because we're not Colorado."

Hit "comments" below right now and a random poster (who hasn't won before in 2008) will win a free workout DVD!

Happy New (Fiscal) Year!

2008-07-04T15:34:00.002-04:00

Okay,
It's no national holiday (wasn't that a great weekend?). It is, at best, a brief break in the work routine as the rush to complete FY08 purchasing, year-end reports, etc. comes to a close. But for some of you, it might signal a real beginning, a change in the same-old same-old. So why not take some time today to review your personal goals for 2008 as well?

Are you on track with your resolutions? Do you remember your resolutions? Are you cringing when you read the word "resolutions?" Were they realistic, measurable, attainable resolutions in the first place?

Today you may choose to resolve to make a fresh start in your personal as well as professional life. Revise a large goal. Set a small goal, such as "I will eat every tomato and zucchini given to me this summer." Weight loss often comes more naturally in the summer because of the increased produce and the increased discomfort excess weight creates. And on crisp, clear mornings it's easier to get outside for a walk.

On this day, (and on the next), you can begin again, if you choose!

P.S. As part of your new fiscal year plan, why not take belly dance classes? If you want to learn, take BD101. If you want to just shimmy off calories, take Belly Dance Fitness--or, for a great workout AND great savings, take both!

Hurts So Good

2008-06-29T12:22:00.002-04:00

My back aches, my arms are sore, my neck is tight. I feel great.

Yesterday, Steve and I canoed 8.2 miles on the Ohio River with some 1500 of our closest friends (well, okay, so I only recognized one yoga student the entire day, but still . . .) As part of Paddlefest 2008, we poured our kayaks and canoes into the water at Coney Island and made our way downstream to the Serpentine Wall in Cincinnati.

At 7:00 a.m., I pulled out too-short shorts and t-shirt, put my hair in braids and dragged my husband out of bed. Since he's no morning person, he'd put the boats up on our old car the night before, and off we went.

The sky was gray and ominous, and as I stood in the registration line with a hundred strangers, we all peered skeptically at the clouds blowing in and the chill of the breeze across our bare arms. "It won't rain till this afternoon," we reassured each other, even as we gave a collective shiver.

We dragged our boats down to the ramp en masse, a swarm of rainbow-colored ants. From our little red kayaks to some gorgeous hand-built wood canoes, Boats came in every color and length. Lifejackets? check. Sunscreen? check. Emergency whistles? check. We slopped our feet into the brown Ohio waters and crash-landed our butts into the wobbling boats, then we were off.

Steve's kayak is longer and more aerodynamic (aquadynamic?) than mine, so of course, I took it. Smart choice, as it turned out--the float was two miles longer than last year and not nearly as easy.

At first, I was a paddling fiend. I love to row, and have had a Concept 2 rowing machine on my list for Santa for the last two years (I'm not picky, Santa--I'll take it used, too!). Not only is rowing an amazing cardio workout, it creates gorgeous upper body muscles in women and men, and tones and strengthens the core. I pulled,switched, pulled, switched again, over and over, feeling the stretch through my shoulders, feeling my biceps pump up. Of course, I went too fast, too soon, and found myself having to break for a breather.

No problem--there was so much to see. People of every age and size were on the river. Grandpa in his fishing hat, looking a lot like Santa on summer break. A gangly ten-year old girl in her hot pink kayak, a black stuffed teddy bear tucked under the cable to her skeg. Twin sisters, tanned and toned, kayaking parallel, their strokes a synchronized dance. Six women friends in two canoes, linking their hands through the crossbars to hold their cluster of boats together.

And on the banks, so much more. Gorgeous homes overlook the bluffs of the Ohio--each of them a private castle you never get to see from the road. Old shacks, abandoned docks, rusted out barges--all monuments to things once valued grown useless with time. Among the gnarled root systems of giant trees were concrete slabs and falling brick walls, remnants of homes and businesses that meant something to someone, once upon a time.

We were over halfway home when the wind picked up, blowing in from the west. It caught my kayak broadside, so I was forced to paddle continually in order to avoid being blown around backwards. The water was choppy and Steve flew off gleefully, bouncing his kayak across the wakes. I slogged on, slowly but surely making for the north bank and the Dixieland Band playing jazz just for us boaters.

Beyond the band hung the city, and the bridges seemed to be just around the bend. Much like a desert mirage, however, everything on the river was further than it seemed. No problem. It gave us plenty of time.

When Steve and I are trapped on a river together, we get to talk. We talk about our son passing the "deep water" test at the Union Pool. We talk about where he can find the passwords to various accounts. We talk about our new niece and our old friends. Day-to-day we seldom get any deeper than what time I'll be home from teaching class, or what's for dinner. Once a year, at least, we get to talk.

When the rain began, we were so hot and sticky it felt great.

"This will feel good for five more minutes," I predicted, and a sinewy old man with leather-tanned skin laughed and said, "We've got about a mile and a quarter to go."

"I don't believe you," I retorted. "That bridge is only a quarter of a mile or so." He laughed at me again, then put on a burst of speed and pulled ahead. I took yet another break to wave a people lounging on their apartment patios and waving back at us from the walkway of Friendship Park. Hummed "Old Man River" under my breath (yeah, I know it's the wrong river, but I cannot sing along with CCR so my choices are limited).

I was tired, sore, my palms hurt, but as we approached Serpentine Wall, you could see the mass of boaters pulling our paddles out of the water to slow down the end of the float. After all, when you're in it, you're in it--no choice but to go forward. But when it ends, it really ends.

The festival organizers had booths, bananas, water, a steel drum band and vendors to entertain us. We decided our legs needed some work, too, so we took ourselves across the Purple People Bridge (I saw the walkway for walking across the top of the bridge. Bad idea. Bad, bad idea). Ran into friends at the Barnes and Noble and got away quickly. We were sweaty-sweet-stinky with sunscreen and salt, and in no condition to be in public. For once, though, I didn't let it stop me. We split and appetizer and a sandwich at Claddagh Irish Pub and watched the last of the boaters glide in in the distance. Between bites of corned beef, we took our ibuprofen.

So yes, I'm sore today. I'll be sore tomorrow, too. But I'm glad for it. By Wednesday, our day out will be a distant memory. Today, though, the little aches serve as a brief memento of an extroadinary day nestled among countless ordinary ones.

Oh, What a Beautiful Morning!

2008-06-22T16:20:00.004-04:00

Although some research shows that afternoon exercise may burn a couple more calories, in general it's best to try to get your activity in first thing in the morning.

Working out early "sets" you for the day, priming your metabolic pump, reinforcing your circadian rhythms, and quite probably improving your mood and resilience (an oft-quoted study from Duke University said that a brisk morning walk had the equivalent effect of a therapeutic dose of Zoloft).

Exercising in the morning also dramatically ups the likelihood that you will exercise at all. Later in the day, we can all find 1001 excuses--from laundry to that weekly blog you write. If you roll out of bed and into your tennis shoes before your brain has time to create excuses, you'll be more efficient and effective as you work through the day.

So if you are home, reading this early, tie on the shoes and go. If you are sitting at your office desk reading this, get up now and take a 10-minute walking break (yes, you can even walk in heels). If it's 10:30p and you are winding down for the night, drop and give me 10 push-ups (or stand and do them against the wall). And tomorrow, do it all again--first thing!

(BTW--my sugar intake is NOT down this week--an average of 70 grams (4 1/2 Tbsp) per day. I just hauled a 50 lb bag of dog food up the stairs yesterday--at this rate, that's my annual sugar intake. The average for an adult American is 170 lb--3.5 bags. Try picking up one of these bags next time you are in the store, if your back and knees will allow.)

Sugar, Sugar!

2008-06-15T08:17:00.002-04:00

Although I'm not a nutritionist, it's very difficult to be in the fitness field and NOT learn a thing or two about food and how it acts in the body. As a result of the research I have done, I no longer bring hydrogenated fats (trans fats) or high fructose corn syrup into my house (though a Peppermint Patty eaten in the car bends, but does not break the rules).

The newest information I'm seeing is all about sugar--sucrose, fructose, galactose, and all those other "oses" that have become so prevalent in our diet. Fitness guru Phil Kaplan says we each eat a "wheelbarrow full" of sugar each year. After tracking my consumption this week, I can see how. In the last seven days (while watching my food VERY carefully) I've taken in 1 3/4 cups of sugar. That will end up being a 50 pound bag at the end of a year. Ugh.

The problem with sugar (well, one of the problems, anyway) is the speed of delivery. When white sugar hits the blood stream, it's an immediate, dramatic jolt. The body reacts with an immediate, dramatic, flood of insulin--more than is necessary to counteract the sugar you ingested. Think of stomping on a spider--the first step killed it. The next six stomps are just to make you feel better.

Too much insulin means an excessive drop in the necessary blood sugar that should be flowing through your stream. The result--more panic. Instead of just releasing some fat calories (a slower process) to break down into sugars and use up, your hypoglycemic body yells "MORE SUGAR" to your brain. Without even thinking about it, you're eating three more cookies. The result--sugar rush (and the whole cycle begins again).

This sugar cycle undercuts fat metabolism and may undercut weight loss in MULTIPLE ways (not just because you are eating excess calories, but because they are simple sugar calories). And then--diabetes. Once we called it "Adult-Onset Diabetes." Now, so many children are getting the condition that we've dropped the "adult onset" label. Is it because this generation of kids has some kind of genetic defect? No. There is no evidence of that. The reasons for the change can be seen in waistlines and soda cans.

The thing is, sugar is not the enemy. Sugar doesn't control us. Sugar doesn't dance across our countertops in a crystalline stream and jump down our throats. It doesn't sneak into our tea in the middle of the night. Whether we choose to eat it consciously or slip our hand into the cookie jar while chatting on the phone, WE are in charge here.

This week I'm taking charge. I'm going to try to cut back from my 66g of sugar per day average. I'll report in how I do next week, I promise.

P.S. Debbie, you're the winner! Please e-mail me at keri@radiantfitness.com with your snail-mail addy so I can send your DVD. For other reader favorites, read the comments in the next post.

Video Workouts (and June contest!)

2008-06-09T06:08:00.003-04:00

Years ago, I popped in my Buns of Steel videocassette and did squats under the direction of some fellow with way too much facial hair. Today, I can download streaming video of a yoga class or a review of basic Tae Kwon Do forms. No matter what kind of exercise appeals to you, you have access to it at your fingertips.

When it comes to working out with a virtual instructor, there are very few rules. You don't have to dress up (heck, you don't have to dress at all). You don't have to brush teeth or hair. You don't have to shuffle for position in class (though you may need to move the coffee table back or put your chair under your desk). And you don't even have to do the whole thing!

Yep. You can hit pause, stop, delete at any time during your workout and the person on the screen will not be offended, hurt or worried if you do. So if your Billy Blanks video is 45 minutes long, you can Tae your Bo for 12 minutes. Billy is fearsome looking, but he won't jump off the screen at you. No matter what names you call him, he won't say a word. Since most exercise videos are taught at a lower intensity than actual classes, you can even start in the middle of the workout (just take it easy for the first five minutes to get yourself a little warmed up).

So peel the shrinkwrap off that DVD. Click on that YouTube link. Give yourself 10 minutes today to try one of those videos you've got gathering dust under your bed. If you hate it, put it in the Goodwill bag. If you don't hate it, do another 10 minutes tomorrow.

Is it too steamy to go walking? Stay indoors and exercise. Do you lack a Total Gym (or even a pair of dumbbells?) Yoga, martial arts-style workouts, aerobic dance don't require any equipment. Do you live in a tiny apartment? Your coffee table can serve as a bench. No matter what your resources (or perceived lack thereof) there is a way for you to get stay fit and healthy.

Isn't it wonderful to know that you have everything you need, right now?

P.S.--What exercise videos do you have? Which ones are great? Which ones are gathering dust? Click on comments (you don't have to have a gmail address; sign in under "name/URL") and give us all a quick review. One random reviewer will win a NEW fitness DVD to add to his/her collection. AND I'll add favorites reviewed to the Radiant Fitness Store.

Relax, and make $8000!

2008-06-01T07:00:00.003-04:00

According to the December 2007 issue of Money magazine, stress can cost about $8,000 a year(and that was before $4/gal gas!) Here's how it breaks out: $300 for nonprescription drugs, $5600 in health care costs, $375 in higher life insurance premiums and $500 in dental problems. Why do we spend so much?

#1, we buy pills to ease the symptoms of stress (antacids, pain relievers, sleep meds, decongestants).

#2, Adults who suffer from severe stress rack up double the health-care costs of the "average" adults. Stress weakens the immune system and worsens chronic conditions like arthritis.

#3 Stress is linked to weight gain, which, in turn, raises risks for heart disease, stroke, Type 2 diabetes--and raises life insurance costs.

#4 Teeth grinding is higher in people experiencing stress (financial stress, according to the study). So is gum disease and are cavities.

#5 Stressed workers are away from their desks 23 days. It hurts your career prospects, and ultimately your bottom line.

And the good news, according to Money? The fix is easy and cheap: Stretch out on the sofa and breathe deeply for ten minutes. Exercise daily. Cut the caffeine (yeah, like that will happen . . .)

Think of it this way: $8000 saved is $8000 earned. Over the course of a year, each 15-minute walk or free yoga class earns you $20-$40 or so.

What are you doing to de-stress and earn that money? Click on comments below and share with the other 100 or so blog readers what you do to keep healthy!

Keri

P.S. Don't forget your free yoga class on Wednesday at 9a at Richwood Presbyterian (e-mail me at keri@radiantfitness.com if you need directions) Bring a yoga mat or towel and maybe some warm socks for the relaxation section.

What is the Story of Your Food?

2008-05-26T20:30:00.003-04:00

It's Memorial Day. I've visited Grandfather's grave. I've had some wine with my mother, and with my mother-in-law. She made a chocolate chip cheesecake to die for (she is the cheesecake queen). I've had, well, several pieces. It's one thing she and I have in common--that love of cheesecakes in all their variety. It's a point of connection between two apparent strangers. Cheesecake isn't just cheesecake--it has a story.

Food, at its most fundamental, is the stuff that builds our bodies. Too much food builds too much body. But when you have access to more than enough food (and everyone reading this has access to more than enough food), food goes beyond nourishment--it develops stories.

Some stories are joyful--Grandma's biscuits speak of love and warm winter mornings. Most food stories, however, are ambiguous--even sad. Chunky Monkey has become synonymous with a broken heart. Tequila tells the story of bad judgment and life-changing consequences. Ramen noodles with spaghetti sauce mean dinner in the dorm room instead of a date. Leftover chunks of pancakes sticky with syrup tell of children with dirty faces and uncombed hair rushing for the schoolbus (and a mother who's tired before the day has even begun). Every food has its story--and most stories seem to have their food.

Problem is, food doesn't replace lost girlfriends, friends who've abandoned you, children who ignore you, spouses who bore you or loved ones who have died. The stories aren't from or about food--the stories are in our own hearts and minds.

If you have a story to tell, tell it (that's what friends, family, ministers and therapists are for). If you need physical nourishment, eat.

How do you know the difference? If the cheesecake brings you pure pleasure, then savor each bite. If, however, you are telling yourself the story of how your waistline grows and your self-esteem shrinks even as you chew, put the fork down and go find a quiet place to take deep breaths.

What are your food stories? Please take a moment to hit "comments" below and sign in with your name or anonymously if you like. Because stories can only change, teach and heal if we share them.

Salt Water Cures Everything

2008-05-19T06:47:00.002-04:00

I'm lifting this week's "Motivator" from Kim, a terrific Weight Watchers leader who leads the 9:15 Friday meetings at Silverlake Shopping Center. Kim paraphrased the author Isak Denisen, who wrote that almost every problem can be improved by adding salt water--in the form of sweat, tears, or time by the sea (you thought I was going to give dietary advice, didn't you?)

This week, when you run into obstacles, try to figure out which of the three forms of salt water will help you get around/over/through them. Do you need to just roll up your sleeves and work through it (sweat?) Are you bottling up your emotions and need to let go (tears?) Or do you need to back away from the situation and get some perspective (which always seems to happen when you look at the vastness of the ocean?)

The last thing you want to do with problems or pain is literally feed them. Running to the fridge when you are stressed is as bad for you as, well, drinking salt water!

P.S. To join the conversation, click on "Comments" below. You don't need to create a log-in. Just use your "name" or make one up.

P.P.S My church where I teach yoga is running one of the first Vacation Bible Schools of the summer for toddlers to adults. Just imagine--for two hours every evening during the week of 6/9-6/13, someone else will teach and entertain all of your kids for FREE while you enjoy a walk, a dinner together, or some time lying in a hammock (or enjoy some Bible study of your own in the adult classes). Call 485-7200 to register by phone or register online right now!

It's Win-Win Season

2008-05-11T19:47:00.003-04:00

It's time for 5K walks and runs every weekend. It's time for PaddleFest on the Ohio. It's time for Relay for Life overnight walks and carnivals. From now through October, you can find some way to exercise and contribute to your community at the same time.

Thursday night, my belly dance students and some dancing friends performed for a live audience--in some cases, for the first time in their lives. The Delightful Dancers of Amal al-Zahra' (that's me in dance persona), the American tribal belly dance troupe Terpsichore and the live drummers from the Doom Daddies joined with several volunteers from our Relay for Life team to raise $1067 for the American Cancer Society. Not half-bad for a first-time event!

The key lesson for me has been about the power of taking risks. These women of all ages, shapes and sizes danced WAY out of their comfort zones. They've lost weight, gotten fitter and stronger as a result of letting go of the fear of making fools of themselves (at least for one night). They've done themselves a lot of good. Several people in the audience have asked about dance classes as a result--so the example of the Delightful Dancers pays forward. That thousand dollars they raised will do great good too.

When you take a risk and invest in yourself, you serve a higher good. Taking time to walk, to dance, to play isn't selfish--it's the whole point.

Are You Too Busy to Read This?

2008-05-05T07:39:00.002-04:00

I'm guessing that half of the readers answered "yes," and didn't link over to the blog. The rest of you are the polite ones who care about my feelings and, therefore, are scanning impatiently, waiting for me to get to the point because it's Monday and you still have stuff on your desk from last week and you really don't have time to do anything but put out the constant stream of little fires that pop up in your life over and over again (and was that a mixed metaphor? Who knows? Who cares? You're behind and you'll never catch up, and Keri, why are you running on like this?????

Stop. Take a deep breath in through your nose. Let the air tickle your nasal pharynx and release some nitric oxide into your circulatory system. Let the NO signal to the brain to relax your arteries and open to more blood flow. Let more oxygen into your heart, your brain, your organs. Let your shoulders relax down your back. Let your blood pressure lower. Let your adrenal glands slow down and stop pumping out stress hormones like cortisol. Let your body stop laying on fat in the cells around your abdomen. Take another deep breath. Do it again.

Hit "print" and cut that paragraph out. Tape it to your mirror, your dashboard, your Blackberry, your mother-in-law's forehead. When you want to scream, cry, hyperventilate, just stop. This is your life. It's supposed to be fun.

That Dreaded Plateau

2008-04-26T12:01:00.004-04:00

Most of the time when weight loss stalls, it's because of mindset. Often my clients come to a "magic" number--a goal weight, a multiple of ten pounds, the number they weighed before pregnancy--and suddenly hit a plateau. Whether it's fear of success or fear of change, they begin to sabotage themselves.

It doesn't take much--a cookie here, some M&Ms there. After all, it takes less than one minute to eat a 150 calorie cookie. It takes 15 minutes of dedicated exercise to burn those calories. That handful of M&Ms goes a long way to holding you where you are.

Rarely, the plateau is physiological--hormones, et cetera, play their part. But most of the time, when we stall out physically it's because we stalled out mentally. But the great news is, we put the pounds on ourselves and we have the ability, always, to take them off as well.

What to do? Take a break and take a look at what's going on. Are you at a "magic" number? If so, what is going to happen when you cross that imaginary line? Will people expect different things from you if you are successful at weight loss? Will people treat you badly out of jealousy? What is the deeper fear that is blocking you?

Begin tracking your food again. Meticulously. Every bite that goes into your mouth. Figure out what you are doing to block your own progress. Likewise, review your exercise habits. Are you letting things get in the way of the 20 minutes on the treadmill?

Even if you can't or don't want to identify what your own pitfalls are, you can change something. Add five minutes to each workout. Increase the weight you are lifting (or start lifting weights now--strength training is the secret weapon to true, long-lasting, successful weight loss). Get a heart rate monitor and try to maintain exercise in your target heart rate zone.

Then, wait. When it comes to changing your body composition, weight is often the last thing to go. It can take four, even six weeks to see a change on the scale, even though your pants are getting looser and one of those extra chins melts away. This isn't a plateau, this is a normal transitional process. Trying a change for only a few days won't cut it. You must plan on focusing for three to four weeks, at least.

One of my favorite children's books is about a family going on a bear hunt. They hit obstacles (mud puddles, grassy fields, caves). Each time, they realize, "We can't go over it, we can't go under it, we can't go around it, we have to go through it."

The same is true for the slow, solid process of losing weight. There are no shortcuts. No tips, no tricks. You simply go through the process, one day, one exercise session, one cookie (less) at a time. But ultimately, exercise and food management will always work for you when you work for it.

Turn Off TV Week

2008-04-20T21:11:00.003-04:00

This is national Turn Off Your TV week. For the most part, my family and I plan to celebrate it (though the kids certainly do not consider it a celebration).

I certainly agree that television watching contributes to poor health, obesity, and probably stupidity. That said, I enjoy it. I allow the kids to watch in moderation (tonight, for example, they are watching some documentary on gorillas with their father. Boy am I sorry I'm missing that.) We'll break the "rules" on Thursday, myself, for the new Grey's Anatomy episode.

Sometimes I eat cheesecake (and I don't even try to pretend that it's a dairy serving). Sometimes I stay up for hours reading a novel. Not every choice needs to promote health--just, oh, say, 99 out of 100.

Will having less screen time create the mental and temporal space for more creativity, interaction, affection and energy? Probably. But I have a problem with the "all or nothing" approach to cutting back screen time (promoters want us off our laptops and video games, too, of course).

Rigid rules are recipes for failure. If you really want to improve your life, you need to make flexible plans instead.

I really hope you join me this week and go relatively TV-free. Are there any shows you simply won't live without? Plan your screen time now, and use the free hours to dream, to play, to nap in a hammock (or to pack those winter clothes in the basement).

Swimsuit Season Sighs

2008-04-13T21:25:00.002-04:00

Someone contacted me this week to teach aqua fitness at their neighborhood pool. Although I'm looking forward to the opportunity, I'm also dreading it. This means I have to go find a suit. I'll dig through the racks at Dillards looking for something that sucks me in, covers my stretch marks, lifts me up, and isn't black, or blue floral with a skirt.

I look forward to this as much as I look forward to having cavities filled. Nevertheless, I'm gonna literally "suck it up" and get the job done. And while I'm at it, I'll do some extra abdominal exercises.

Why? Because I want to swim. I want to be in pools. I want to flop around in the water. If I don't buy a swimsuit because I hate the way I look in one, I'll spend this summer on the sidelines (and I have spent many summers that way because I didn't want my cellulite out in public).

I come back to this again and again--often the only thing in the way of us enjoying our lives is our mind. Fear of how others will see us morphs from butterflies in the stomach to a solid brick wall. What three things would you do if you were rich, thin and beautiful right this very minute? Are there actual real-world barriers to doing what you want--or are you the only obstacle to your own best life?

I'm not advocating racking up credit card debt or squeezing into too-small pants (spare me the muffin-tops, please!) But most of our delusions aren't of grandeur--they are misplaced fears, usually involving what we imagine other people think about us.

Take a risk this week. Eat a new food. Buy hot pink instead of basic black. Fearlessness is a practice--so practice.