Tough Talkin' Trainer

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

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

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

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

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

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

The Multitasking Myth

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

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

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

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

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?

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

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

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

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

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

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

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

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!

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!

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

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!

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

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

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

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

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.