January Push-Up Challenge: The Final Days

60 push-up a day this week.  1520 push-ups over the course of the month.

So, how many of you joined the challenge?
How many of you were able to stick with the program?
How many of you are going to keep push-ups in your fitness program?

This was a fun challenge for me.  I enjoyed hearing about all of your successes and it was also an opportunity to push myself.  Many of us don't have great upper body strength.  Kudos to all of you who persevered and began to see the mental and physical benefits of this challenge.  

So, what's next?  A week of R&R before the next challenge begins! 

Facebook Link: http://www.facebook.com/groups/480204625356506/

Positives and Negatives

Positives:  1) I have been blessed this week to have several wonderful things happen.  I’ve relocated my Dad to be closer to me.  We’re still in the adjustment period but being close means the world to me and I’m excited to have him here.  2) I’m finishing up  a month long push-up challenge with a great group of people who I hope have exceeded their own expectations (more in another post) and 3) I’m helping kick off a step challenge with my colleagues that I think will be a great way to get us all thinking about our health.

Negatives:  So, what’s the negative?  I was using this as an introduction to a question that was posed to me earlier today re: negative calorie foods.  I think the negative is that I have no magic bullet for any of us when it comes to weight management.

A negative calorie food is a food product that is deemed to produce a negative caloric balance in that the thermic effect of the food is greater than its food energy content.  In English?  Negative calories foods are believed to take more energy to digest than exist in the food product itself.  Sounds great!  You might think that basing your nutrition plan around the many lists of negative calorie foods that one can find online will help spur your weight loss.  Most of these foods SHOULD be in your nutrition plan anyways:  grapefruit, lemon (in your water), lime, apple, lettuce, celery, broccoli.  These dietary staples have good fiber, low carbohydrates, vitamins, antioxidant properties and can help you feel full.  However, there is no scientific evidence that I am aware of that any of these foods are true “negative calorie foods”.  Moreover, basing your nutrition plan (I don’t like the word “diet”) on this food list alone will not provide you with a balanced plan nor will it be something that you can sustain long-term.  Your goal should be to develop habits and behaviors that contribute to your wellness and are sustainable.  Fad diets aren’t the answer.  They may kick start your weight loss but you need to have a PLAN for sustaining and managing your weight and your health.

I wish weight management were a simple mathematical equation of negatives (energy expenditure) being greater than the positives (nutritional intake).  That is part of it, yes, don’t get me wrong.  However, there are many of you who have been at this for some time know that it is a complex equation.

References

http://en.wikipedia.org/wiki/Negative_calorie_food

http://www.acefitness.org/acefit/expert-insight-article/3/695/do-negative-calorie-foods-really-exist/

http://www.time.com/time/specials/packages/article/0,28804,1896439_1896359_1896346,00.html

http://calorie-count.us/negative-calorie-diet/

http://www.naturalnews.com/030912_negative-calorie_foods_burn_fat.html

http://my.dietpower.com/features/negative_calorie_diet.php

Image Credit: http://www.barbellsandbeakers.com/2012/07/04/negative-calorie-and-zero-calorie-foods-dont-exist/

Coca - Buff??

Did you know that obesity is now a larger global health crisis than hunger?

I was traveling this week and I am a little behind on some of the drama in the news.  I first saw the Coca-Cola add earlier this week while I was sitting in the airport.  Now, I generally tend to be a very positive person and try not to question the motivations of others (thinking we're all good, honest people) but this "commercial" in the "interests" of people around the world?  Hmmmmm.   I think I was further irritated after seeing the super-size Coca-Cola water bottles on the judges table on American Idol (it was on while I was in the gym).  I'm a little late to the game with this blog post, but writing is my way of processing information and hopefully to make you think about the issues too.

I applaud Coca-Cola for recognizing that their products help contribute to global obesity and the resulting co-morbid disease that may occur as a result.  However, I interpreted this ad as a bit of shameless advertising to not only protect the flagship name brand (Coca-Cola), but also to encourage us to consume their other products.  I grew up with Coca-Cola but I was fortunate to have parents who did not allow us to indulge excessively.  Coca-Cola was an expense, a nice-to-have and hence it was a treat.  It is sad that today there are places where I can pay less for a can of Coca-Cola than for 12 oz. of milk.  I won't get on my bandwagon about misaligned incentives, but honestly, why does it cost more to make healthy eating choices than to make choices that in the long-term will cost us all more?

While Coca-Cola is part of the problem (and they are not the only company that has stepped forward in the past year), they are positioning themselves as wanting to be part of the solution.....I think.  I just keep asking myself, what's in it for them?

I also need to comment on some of the subtle messaging at the end of the video: "All calories count, no matter where they come from. ... And if you eat and drink more calories than you burn off, you'll gain weight." It is true, calories count, but the negative health impact of Coca-Cola (and other sodas) is from more than just the empty calories.  

Finally, I haven't seen many writers mention the issue of individual accountability, a topic which should be discussed more often as it relates to health and wellness.  No one forces us to drink Coca-Cola; it is a choice.  We have a choice to be responsible for our health and fitness.  You're not going to get "buff" drinking Coca-Cola and I would submit that you won't get buff drinking some of their other "low calorie, low/no-sugar" beverages.  Your Health is a Choice YOU make.  Despite all that Coke, Pepsi and other manufacturers are doing, the bottom line is that as a nation, if we want different outcomes, we have to provide people with the opportunity to make different choices.  


References:
Global Obesity Crisis
Coca-Cola Obesity Add
Huffington Post Article
"Honest" Coca-Cola Obesity Video
The Real Bears
Image:  deserthealthnews.com

Supplement Update: XTEND INTRA-WORKOUT CATALYST

Some of you have wondered about the extra "stuff" you see on my nutrition log on MyFitnessPal.  I can tell you that I have tried many, many supplements over the past 6 years.  What I am taking now I feel is a worthwhile investment in my health and fitness goals and is affordable on my budget.  I can't say it will work for you.  I can't tell you that it's a magic bullet.  I can attest that they are safe, don't cause GI side effects and seem to have helped me gain lean mass (i.e. some muscle) over the years. 

I drink.  I drink ALOT.  Believe it or not though, I don't like plain water.  XTEND was the greatest find for me ever.  It is advertised as an intra-workout catalyst with actual studies to support its efficacy.  Some years ago I contacted Scivation to inquire if it was safe to drink XTEND with all my water and the answer was "yes".  Now, I don't drink without it!!!  Wish I owned some stock :-0  I carry a stash in my computer bag, my food bag, my suitcase, my car......everywhere.  My favorite is Grape Escape but there are many wonderful flavors that you can try.  XTEND is sugar-free and has a blend of branched chain amino acids (BCAAs), leucine ang glutamine to help support muscle recovery and protein synthesis (muscle growth).  If you want to give it a try you can purchase a variety pack from the Scivation website (http://www.scivation.com/XTEND.aspx) or from my go-to online nutrition store, Netrition (http://www4.netrition.com/scivation_xtend_new_formula.html).  

Give it a try and let me know what you think.

XTEND Formulation 
• 7000 mg of BCAAs in a research-proven ratio
• 3500 mg of Leucine
• 2500 mg of Glutamine
• 1000 mg of Citrulline Malate
• 1171 mg of Electrolytes
• 640 mcg of Vitamin B6
• Zero Carbohydrates or Sugar

Push-Up Challenge Week 3 - Feeling the Burn

Kudos to those of you who have taken joined the January Push-Up Challenge.  Today is a rest day but get ready to increase your daily target to 20 regular and 20 triceps push-ups.  There's a lot of "gunners" in the group so if you need some motivation feel free to follow along (http://www.facebook.com/groups/480204625356506/members/).  It's not to late to get started.  The prize is a personal one....YOU meeting your goals and becoming stronger during the journey.  

As I've shared with the group, don't forget to fuel the fire.  Are you having your daily Shakeology to help with muscle repair and growth?  Are you stretching your pecs, triceps and biceps after all your hard work?  Take care of your body and it will take good care of you.

Hope to hear from you on the Challenge page.  I'll be posting teasers for February's Challenge later this week. 

Strong is the New YOU

My thought for the day:  Strong and Sexy at Any Age

This past week I've had great conversations with the team I'm coaching around their fitness, nutrition and wellness goals.  The members of the team are men and women whose ages range from mid-20s to late 40s.  A few weeks ago I had a brief rant about some stereotypes associated with ethnicity and/or gender.  Today I'll just comment briefly on age and self-perception.  How many of you read Dara Torres' book "Age is Just a Number" (http://www.daratorres.com/).  It is a good read and provides some perspective not only on her successes, but the challenges she has faced in attaining her goals. I can remember a time when I would have thought that being 40+ was old!  I marvel at the strength I see in my 81 yo father and only hope I can be the rock he is when I reach that age.  Chronologic age is just a way to mark time and it is just a number.  Don't allow it to dictate how you feel about yourself.

Then this morning I was listening to the news and heard about the new "Fifty Shades of Grey" musical.  Watching this segment on CNN made me reflect on what it means to be "sexy".  That is a completely personal perception, but I love the new slogans and imagery around "Strong is the New Sexy".  When I say strong I am thinking mental, emotional AND physical.  

None of my comments are new or novel.  One of the benefits of being a Beachbody Coach is the opportunity for personal development.  This month I am taking my own challenge with Chalene Johnson (http://www.chalenejohnson.com/30daychallenge/members/Find-Your-Push-Goal.html) and it has been a good reminder of how to set goals, priorities and to be my own coach.  So those of you who told me this week that you're too fat, too skinny, too tired, too depressed or too OLD, I challenge you to take all of those negative statement, write them down on a piece of paper and throw them away.  Now, rewrite them as positive statements.  Strength comes from within and for many of us, that takes work and we can take that journey together.  Strength of conviction and positive thoughts are key to meeting your life's goals.  Be strong.

Photo credit: http://www.cafepress.com/+strong_is_the_new_sexy_invitations,506920911

Basis and other new gadgets from CES

What new health and fitness gadgets caught your eye at this year's Consumer Electronics Show? I am hoping to get a Basis someday (http://techland.time.com/2013/01/10/basis-health-tracking-watch-sports-serious-sensors-new-android-app/). I am saving my pennies and hoping the next release will come soon!!! Then I hope that it will integrate seamlessly with MyFitnessPal (hint, hint).

If you have a favorite device you use to monitor your health and fitness please feel free to share in the comments below.

Push-Up Challenge Week 2...Moving on up....

Monday 1/7 is a rest day then we kick it up a notch again!
15 regular push-ups and 15 triceps push-ups....a day!

Piece of cake, right?!?!!
Haven't started yet?  
Follow along on Facebook or better yet, join the fun!

Public Perceptions on Obesity in the US

If you have not yet read this study, I would recommend that you take a few minutes to review the highlights (or better yet, read the full study).  It is always interesting to get a snapshot of public opinion about important topics such as obesity.  I was fascinated about perceptions on both the multi-factorial causes of the obesity epidemic and the dichotomy of thought regarding both accountability and methods to reverse the trend.  

I was writing this while watching "The Biggest Loser" where for the first time we heard conversations about the impact of Childhood Obesity.  While there is evidence that recognition of the problem has grown, I still feel that we are "challenged" when it comes to finding a series of solutions that will have a broad impact.  

What do you think?  How are you impacting the health of your friends, family and/or community? 

References
AP-NORC Poll
How the AP-NORC poll was conducted
AP News Release

Tech Crunch Review of Health and Fitness Apps

Another nice article summarizing some useful health and fitness devices & apps to help support your health and fitness goals.

Consumer Reports Rates Diet Plans

The February 2013 issue of Consumer Reports provides a review of diet plans and apps.  If you are in the process of trying to select a diet plan or find an app to help with your tracking and accountability, this is a good place to start.  I was happy to see that my favorite app, MyFitnessPal (www.myfitnesspal.com) received top honors.   

Let’s Get Buff!!

When I first read the article from the Archives of Dermatology (1) which summarized the results of a study suggesting that African-American women were obese and did not exercise because of “hair” issues, I was aghast.  I wrote a long post with lots of “data” to reflect that the problem is of a much greater magnitude.  All ethnic groups are affected and the reasons why America does not exercise and is obese are multifactorial.  However, it is true that there is a disproportionate rate of obesity and associated co-morbid disease among African-American women of all ages.  There were several articles in the days that followed (2,3,4) that reviewed this article and expressed a myriad of opinions.  ‘Nuf said.  Now, I am trying to find a way to help take action.

I realized that despite the fact that I train 6 – 7 days a week, I did have “hair issues”.  I’ve made some changes this past month to which I am still adjusting, but if I want to try to be a better role model, I have to walk-the-walk.  So if you see me in the gym and I’m sporting a style that resembles Don King, you will understand why.

Action is needed, but first we have to recognize that there is a problem (5). There are so many forums, blogs and groups that have focused on many different segments of the population in their efforts to become healthy (6).  I’m just one person with limited resources but lots of heart and a real commitment to helping communicate and educate about fitness and nutrition.  So, I’d like to take a page from the “Black Girls Run” movement (7) and offer this blog as a forum to communicate and educate about how to get buff.  Over the weekend I came up with the catch phrase “Black Girls Get Buff” or BGGB.  My efforts related to BGGB will not focus solely on African-American Women.  There are many ways to describe those who might benefit:

•         B = Black, Brainy, Beautiful, Brave….
•         G = Gals, Guys….
•         G = get
• ·       B = Buff, Beautiful, Balanced….

By buff I don’t mean to imply that you have to have muscle or look like a fitness model.  Each of us has to define our body image comfort zone, but we have to focus on being healthy first and foremost. 

America, we have a problem.  Is this just another long diatribe proposing a solution that will go nowhere?  Maybe, only time will tell.  Please let me know what you think. 

References

1. http://archderm.jamanetwork.com/article.aspx?articleid=1485354   http://www.medicalnewstoday.com/releases/254222.php
2. http://news.health.com/2012/12/18/hair-concerns-may-discourage-exercise-for-some-black-women/
3. http://blackgirlsguidetoweightloss.com/black-hair/black-women-too-vain-to-work-out-and-thats-why-theyre-fat-or-something/
4.  http://sportyafros.com/about-2/http://blackdoctor.org/14554/curvy-or-fat-is-america-in-denial/
5. http://thegrio.com/2012/11/02/spelman-college-ends-sports-program-in-exchange-for-overall-student-wellness/
6.  http://www.blackgirlsrun.com/