Yesterday I was out on a bicycle ride with a good friend of mine.  As we were riding we started talking about the progress I’ve made over the past year in the sport of triathlon and how I am feeling as I prep for next Ironman in November.

I told him I felt unbelievably different.  I am down several pounds, my cycling has improved, and so has my running.  Most importantly, my mindset has improved.  Last year when I took on the Kona Ironman I had no idea what I was doing.  I didn’t know that carrying around extra weight could affect me as much as it did.

Last weekend I was flipping through the channels and caught the replay of the Kona Ironman on NBC.  I watched the race and saw my brief segment once again.  When I saw myself, I wasn’t disappointed, I was a little sad.  The reason I was sad was because I knew that I had a false sense of how I looked and felt physically.

I was big, not as in pre-Biggest Loser big, but I was carying more weight than I should have been to be competing in a race of that magnitude.  The thing is, is that at that time I didn’t realize it.  I felt like "I can move 140.6 miles in one day.  I am in pretty good shape.”  That statement was partially true.

True in the sense that you have to have a pretty good level of fitness to do that race and make the cut-offs.  Not true, in that I was definitely carrying too much body fat and failed to realize it.  I saw myself as being better off than I was.  It wasn’t until I saw myself on television that I realized just how big I was.

I am convinced that had I weighed then what I weigh now, I would have finished that race in under the cut-off time and would have been an official Ironman.  That is neither here nor there now.  I didn’t finish in time.  Heavy or not, I have yet to become an Ironman in the true sense.

What does this have to do with the title of this post?  As I was talking yesterday, I came to the conclusion that many of us have a false sense of where we are when it comes to weight.  Some of us can think we are smaller and better off than we are, others think we are bigger and worse off than we really are.

In order to know where we really are, we must give ourselves a true starting point.  By true starting point I am talking about where are TODAY.  I don’t mean 5, 10, or even 20 years ago.  The only way to gauge our progress is by having an official starting point and then using that point as a gauge.

For example.  If I weigh 240 pounds today, that is what I weigh.  In a year from now, if I weigh 200, I will say I lost 40 pounds.  If on the other hand I weigh 245, I will say I gained 5 pounds this year.  Here is why this is important.  I could use my pre-Biggest Loser weight of 353 as a gauge and in turn be able to say that I have lost 108 pounds.  Although this is true, it isn’t necessarily the whole truth.

I lost 157 pounds on the show then gained weight back.  I then lost weight again.  The reality is that If I use the 353 pound number than I am really just losing and gaining the same weight over and over again.  This is why I am now using 240 as my starting point.  By doing this I can have a clear number and place to begin.

What this allows me to do is wipe the slate clean.  I can no longer play games like the "I use to weigh… and even though I have gained…. I ‘ve still kept off….”  I know what I weigh and will use this as my starting point and lifelong marker.  By doing this, I will have a realistic perception and gauge of how I am doing on this lifelong journey.

In essence, our true starting point is TODAY.  Now, lets get started!

Today I want to talk about how our actions speak louder than words.  By changing ourselves we can encourage those around us to make changes without saying a word.  I am going to share how I use to be a "gonna do" person instead of a "do" person.

For a lot of years when I was struggling I would tell people about what I was going to do.  I was going to lose weight, I was going to quit drinking so much, I was going to go back to school.  Let's just say I was going to do a lot of things.

Nearly every week I was gonna start a diet.  I was a lot like people you have seen or maybe even yourself.  On Monday I would show up to work with my water and a salad for lunch.  On Tuesday I would show up with a salad, a sandwich, and a water.  On Wednesday I would have a sandwich and a pop.  On Thursday a sandwich, a pop, and a bag of chips.  On Friday I was like "Forget it, let's just go out for lunch.  I did pretty good this week."  This pattern would repeat itself pretty regularly.

The other thing I was always gonna do was cut back on the drinking. On Saturdays when I was good and drunk I would tell my friends that "After tonight, I'm done."  They would laugh a little and then say "OK Hoover, whatever you say."  I use to get upset and think to myself "Why don't they beleive me?  They should be encouraging me!"  Again, I said this on a regular basis but never got around to actually doing it.

It never dawned on me that the reason people didn't get excited for me is because they were constantly hearing me say things and never doing anyting.  It wasn't that they didn't want to see me do things they just knew from my past that I probably wasn't going to follow through.  It wasn't meaness, it was past experiences.

I don't think I am much different from a lot of people in wanting praise for the things I want to do and not wanting constructive criticism for the things I say I am going to do and then don't.  We all want to look good in others eyes and not look like a failure.  Unfortunately, when we don't follow through we start to talk about what we are going to do next as though to somehow make up for what we didn't do.

It's a vicious cycle and it leads nowhere.  We need to start small with the changes and then check them off as we go.  More importantly, we need to follow through.  It's easy to set big goals and talk about all of the great things we want to do.  It can be difficult to actually do them.

I rarely tell people all of the things I am going to do now.  I just do them and let people see the results.  One reason is that a lot of the things that I tend to do seem downright insane to others.  For example, competing in the Ford Ironman World Championships having never done more than a sprint triathlon before.  The other reason is that I have learned that my actions speak louder than my words.

In the words of the great Nike slogan, Just Do It!  That being said, when we begin to take action more than likely those around us will too.  If you want to encourage someone close to you to lose weight, lose weight yourself first.  If you want to get a better job, start looking and preparing yourself.  We can't just sit around and wait for things to happen for us.  We have to be do-ers instead of gonna do-ers!

Athletes and Coaches That Stay Hungry for Knowledge Win Big

By Steve Fraser

July 27, 2010

After coaching wrestling at the international level for more than 15 years I can say that I have learned a lot. However, that said I realize that I still need to learn much more.

I believe coaching athletes requires a continuous growth in 'coaching tactics' and 'methods'. A growth that will allow us to reach our ever changing students. Kids, teens and adults evolve each year with different attitudes and motivations. Generations change and coaches need to understand those changes.

Over the years I have had to deal with a wide variety of athletes. I have learned that one style of coaching doesn't always work with the diverse new individuals that come up through the ranks each year. I have learned that a coach must be open minded and flexible in his or her coaching style while still holding firm with their personal principles that they believe are essential in helping athletes succeed.

A successful coach must be able to identify an athlete’s personal style and individual personality and then coach to that style. This can be very challenging.

Athletes need to continue to learn as well. And I don't mean just learn new techniques. They need to learn how to be great students and remain coachable as they advance in their careers. If there is one major thing I have summarized over the years as a coach it is this: 

Athletes that are opening minded and coachable have the best chance of becoming their best.

Athletes that are hungry for knowledge and open to coaching seem to achieve at a higher level in my opinion. Athletes that are always searching for more!  Searching for more technique, more strategy, more cunning, more strength, more conditioning, more flexibility, and more experience are the athletes that gain the most. Wrestlers that are never satisfied with the skills or knowledge that they currently have mastered seem to climb to the top more rapidly.

I can go down the list of our past Greco World and Olympic medalists to site examples of guys that were very coachable and hungry for knowledge each and everyday. Matt Ghaffari, Rulon Gardner, Dremiel Byers, Matt Lindland, Joe Warren and Adam Wheeler to name just a few. 

These men were (and in some cases still are) truly on a quest to become world class wrestlers. They were/are in a constant search for knowledge from coaches, mentors, teammates and even opponents.

A threat that I sometimes see is when some wrestlers get a taste of success it then goes to their head. All of a sudden some athletes become un-coachable. The Prima Donna syndrome sets in. This usually is a death sentence for these athletes.

Years ago I asked Dan Gable what was one of the most important things he did to become so good. His comment to me was "I always tried to be a bit naive when someone was giving me advice". What I drew from this comment was that Gable listened to many people, digested the advice and took what he felt could make him better. Even the great Dan Gable with all his success understood the importance of remaining coachable.

The question all wrestlers, especially the wrestlers that start to achieve a degree of success, need to ask themselves is this:

1. Do I have it totally figured out now?

2. Can I limit or cut back all the tough grueling training, competitions and discipline that got me where I am today?

3. Do I have all the knowledge and technique that I will ever need?

4. Should I listen to only one coach when trying to succeed?

If you answer these questions with a resounding "no" then I can - without a doubt - say "see you at the top!"

Biggest Loser Nutritionist on peaches and probiotics

The Best Diet Tip EVER

Today’s post is going to be short, sweet and to the point.

That said, it may be the most valuable piece of dietary advice that I could EVER give you.

You see, last night around 9:30 PM while watching my DVR-ed episoded of Entourage my appetite started acting up and I began to have some pretty intense cravings.

A couple minutes later, I found myself in the kitchen rummaging through the fridge, cupboards, and pantry looking for something to satisfy my hunger (yes, I’m human and I deal with cravings, too).

After scoping out what was available, I ultimately ended up eating some sliced flank steak and big portion of fresh green beans.

Do you know what stopped me from downing a bowl of ice cream or reaching for a bag of potato chips last night?

Simple.  These foods aren’t in my house.

Do you want to end your struggle with late night snacking (with the wrong foods) and increase your dietary adherence ten-fold?  Then here it is, the best diet tip I could ever give you:

Keep your house free of anti-diet food.

Every time you go to a restaurant—you’re shopping for calories to stuff into your body’s closet, but you have no idea how much you’re actually buying. And as a result, your closet is getting bigger and bigger—and bigger. But you can’t not eat. You can’t say, "This closet is too stuffed. I’ll wait until I’ve gotten rid of some of what’s in here before I buy more.” So you keep going to the fast-food joints, the sit-down chain restaurants, the greasy spoons and taverns and sports bars and seafood shacks and diners and all-you-can-eat buffets because you get hungry. And each time you do, it’s a complete mystery as to what you’re buying and stuffing in your body’s closet. If all this kind of freaks you out—it should. But even among all the calorie-dense, fat-padding items on the menus of America’s restaurants, there are tons of delicious ways to cut hundreds, even thousands, of calories from your daily diet. And you don’t have to go hungry or give up your favorite foods. Every type of restaurant in America is loaded with the same kind of smart swaps. Start with the 10 new top swaps for weight loss in this slideshow.                                            

 10. NEW Top Swap: Wraps

There's a reason that Friday's wrap has four times as many calories as Ruby Tuesday's: As they say, the secret's in the sauce. Or, in the case of the BBQ Chicken Wrap, the three sauces. Friday's has smothered a hunk of virtuous grilled chicken with a fat-filled trifecta consisting of their own special BBQ sauce, ranch dressing, and Jack Daniels mayo. The result: A bastardized BBQ sandwich that delivers nearly a full day's worth of calories. Ruby's rendition, on the other hand, is one of the few wraps in this country that actually lives up to the healthy hype.

9. NEW Top Swap: Burgers

We’re not sure which is more astonishing: That Outback managed to pack a simple cheeseburger with as many calories as you’ll find in three of its 8-ounce prime rib steaks, or the fact that the Cheesecake Factory made an appearance on any list in this book as an "Eat This” pick. Let’s start with Outback: There’s nothing particularly special about this burger. It’s not poached in pork fat, bathed in butter, or battered and deep fried. It’s merely a patty with lettuce, tomato, pickles, onion, and cheese. Considering that it still packs more calories than three Big Macs, that prime rib is looking like a pretty good alternative. The Cheesecake Factory has its own long lineup of diet-destroying patties, but this cheese- and onion-slathered concoction surprisingly stands out as one of America’s best sit-down burgers. Just don’t even think of straying elsewhere on the menu. 

8. NEW Top Swap: Tacos

The name should have given it away: "Crisp” is catchy restaurant parlance for fried, and Chili’s Crispy Chicken Crisper Tacos uses the euphemism twice. The worst part about these tacos isn’t necessarily the full day’s worth of calories they stuff within their three measly shells—it’s the fact that they have as much sodium as 1,273 Pepperidge Farm Goldfish Crackers. The Baja Fresh tacos are about the only saving grace on the entire menu, regardless of the filling—so feel free to indulge in beef or mahimahi. Just forget about the burritos

7. NEW Top Swap: Breakfast Sandwiches

When it comes to lunchtime fare, Burger King has a hard time living up to its self-proclaimed royalty. But breakfast is a different story. This satisfying ham and cheese melt delivers a metabolism-rousing shot of protein without breaking the 300-calorie barrier. (Just forget about the hash browns, okay? Even a small packs 420 calories and 27 grams of fat.) Whereas BK succeeds on account of the lean ham and the well-portioned bun, Sonic fails with its reliance on a flying saucer of sausage and the thick slices of Texas Toast—which alone contain more calories (about 300) than the entire Omelet Sandwich. 

6. NEW Top Swap: Chicken Sandwiches

Chick-fil-A serves up a trio of America’s best chicken sandwiches, including their standard grilled version, their lightly fried rendition, and this—the best club sandwich we’ve ever come across. Nowhere else will you find a substantial sandwich swaddled in melted cheese and robed in bacon for fewer than 500 calories. Panera serves up plenty of respectable lunchtime fare, but full-size sandwiches are not their strong suit. Most pack more than 600 calories, and a few—including this train wreck—flirt with the catastrophic 1,000-calorie mark. Your best bet is Panera’s You Pick option, where you can pair half a sandwich with a salad or a cup of soup. 

5. NEW Top Swap: Kids' Meals

The American Heart Association recommends that a 7-year-old child eat 1,200 to 1,400 calories per day—and the 1,800 calories in the Cheesecake Factory’s Kids Pasta with Alfredo clearly makes a mockery of those important limits. It’s no wonder that one in five American children is overweight or obese. Alfredo sauce is never the smartest option at an Italian restaurant (any cream-based sauce is bound to be much heavier than its marinara cousins), but Fazoli’s offers the lightest version we’ve ever seen, so let them indulge. 

4. NEW Top Swap: Fish Sandwiches

Once upon a time, the BK Big Fish was called The Whaler, until some marketing flack got harpooned and a slightly gentler moniker was applied. (We’re not making this stuff up!) The fact remains, though, that even without cheese, the King’s catch has 40 percent more calories and fat and more than twice as much sodium as McDonald’s Filet-O. 

3. NEW Top Swap: Chinese

Orange chicken is one of those tempting American Chinese food inventions, which, along with General Tso’s, Sweet and Sour, and Cashew Chicken, spells trouble for your wasitline. Even though Applebee’s bowl is laced with a number of A-list vegetables, the deep-fried chicken, heavy slick of sugary sauce, and massive portion size conspire to infuse it with more calories than 40 Chicken McNuggets. While Panda’s Orange Chicken is one of the worst items on their impressive menu, the modest portion size, coupled with the addition of Mixed Veggies instead of nutrient-empty rice, makes this a fine way to get your fried-chicken fix.

2. NEW Top Swap: Surf and Turf

More than any other restaurant fare, steaks vary wildly on the spectrum of healthy eating. At many places, an 8- or 10-ounce hunk of grilled beef is among the best options on the menu. At others, it sits squarely at the bottom of the nutritional totem pole. Applebee’s steaks, the worst having just 650 calories, fit resolutely in the former camp. Friday’s does it both ways, serving up a few of the worst steak combos in America on their Jack Daniels menu, but offering hope with their simpler Steakhouse Selects section. Amazingly, the Flat Iron steak with Wild Mushroom Sauce has just 470 calories.

1. NEW Top Swap: Coffee

Frozen coffee drinks are the bottom feeders of the caffeine culture, gobbling up whatever precious calories they can with sugary syrups and massive dairy infusions. But Dunkin’s Frozen Cappuccino with Skim Milk shows that even if you switch to the nonfat filler, you can still run up a calorie tab of more than 500 calories—that’s what you should aim to take in at lunch, to give you some perspective. Starbucks Frappuccino lineup is generally the weakest part of their menu, but this Espresso option proves the exception by being lighter on the milk and the syrup than any other regular blended drink in the store.

CRAVING CONTROL

Always got the munchies even when you're not hungry? Here's how to stop a craving from blowing your get thin diet plan

Banish hunger

"Skipping meals sets you up for intense cravings," says Susan Kraus, R.D., a nutritionist at Hackensack University Medical Center. Eating regular meals of complex carbs—not refined ones like white bread and pasta—with protein and a small amount of healthy fat will keep your blood sugar steady, and you feeling satisfied. When you do snack between meals, make smart choices. Foods with staying power: low-fat yogurt and granola or half a whole-wheat English muffin spread with natural peanut butter.

Identify triggers

Keep a food log for a week, recording your moods, what stresses you out, and how hungry you feel before eating. Once you've identified the things that drive you to raid your candy stash, you can react productively instead of eating half a pound of chocolate.

Wait it out

You're most susceptible to your brain's demands during the 20 minutes after a stressful episode—the amount of time it takes for serotonin to bounce back and stress hormones to fall. If you can resist a temptation for just that long, the urge will probably fade.

Drink something

The hypothalamus, your brain's control center for mood- and food-related signals, detects thirst as well as hunger. Gulp a glass of water or hot tea (make it decaf—caffeine can trigger the release of stress chemicals) and see if the craving passes.

Blow it off

If you absolutely need an oral fix, reach for sugar-free gum. Researchers in Australia measured the levels of cortisol in the saliva of study subjects and found that on average, gum chewers had 16 percent less of the stress hormone than non-chewers and responded better to stressful situations.

See the lighter side

Studies show that laughter cuts stress, releases feel-good endorphins, and burns calories—an hour of yukking it up can torch about as many as a half-hour of lifting weights.

It seems  that summer has finally arrived here in Seattle.  Here is an article from Men’s Health about staying comfortable as the temps rise. 

5 Ways to Keep Your Cool When the Mercury Spikes

If anything is certain in exercise science, it's that each year, a study will come out that flies in the face of what athletes hold as gospel. Take, for example, the recent one about water consumption, from England's University of Exeter. The sporting community has long assumed that drinking large amounts of H2O helps keep body temperature down when outside temperatures soar. Not so, say the British white coats. You can drink water until you're blue in the face, but unless the water is cold to begin with, it won't have the slightest effect on body temp. And that can have dangerous repercussions—more people die each year from heat stroke than from all natural disasters combined. So before you strap on a sweatband and brave the next heat wave, make sure you've cooled your heels with these five guidelines.

Check Yesterday's Heat Index

Your risk of heat stroke rises sharply if the previous day was hot, according to a recent study by the U.S. Marine Corps. Researchers found that victims of heat-related illnesses often became dehydrated the day before they were stricken with heat stroke. "Being dehydrated not only prevents you from sweating efficiently, increasing your risk of overheating, but also causes your body to redirect blood from your muscles to your skin to aid cooling," says David Martin, Ph.D., an exercise physiologist at Georgia State University and marathon development chair for USA Track & Field.

Mind the Water Temperature

If you've heard the old tale about drinking room-temperature water to stay cool, disregard it, say researchers at the University of Birmingham, in England. They found that cyclists who consumed 39°F beverages while exercising in hot weather were able to work out longer and harder than those who drank 66°F beverages.

Don't Overhydrate

Gauge your body's hourly sweat rate by weighing yourself before and after an hour workout (1 pint of sweat = 1 pound lost), says W. Larry Kenney, Ph.D., a Penn State University physiologist. Aim to replace only as much as you've sweat during every hour of exercise.

Find Good Cover

Ditch cotton T-shirts in favor of fabrics that wick away sweat, ventilate the body, and block the sun. "Sunburned pores are less efficient at releasing sweat," says Martin. So curtail your exercise routine if you're sunburned, because your skin will not thermoregulate well. Cotton tees have an SPF of 5, but sun-blocking fabrics, such as Under Armour's Red Line T-shirt ($40, underarmour.com), offer protection of SPF 30, thanks to their microfiber fabric construction.

Precool Your Core

If you're competing in any endurance events this summer, take a cue from the U.S. Olympic track-and-field team. When temperatures topped 104°F in Athens, the marathoners donned vests containing frozen gel sticks to cool their cores prior to competition. In doing so, they were able to race harder without overheating and won two of the six medals in the competition.

CARDIO VS. STRENGTH-TRAINING WORKOUTS

A WH Fitness Face Off

In one corner: Dumbbells. In the other: A jump rope. The ref: WH, slicing and dicing the research to determine whether strength or cardio rules.

Liz Plosser

Passat or Prius?

Trader Joe's or Whole Foods? And when it comes to getting the body you want: strength training or cardio? Back when you carpooled in Ma's minivan, men went to the weight room and women hit Jazzercise. But recently, taking a cue from athletes, many fitness gurus insist that strength training is where it's at. Some even suggest ditching cardio altogether.

To resolve the strength vs. cardio conundrum, we culled research and chatted up experts to find out how each would fare in a head-to-head matchup (don't worry, nobody's going to bite anyone's ear off). Whether you want to get buff, torch calories, or run your fastest mile ever, we've decoded which discipline you should devote your sweat to -- and created a workout that's perfectly proportioned to give you all the benefits. Now, let's get ready to rumble...

To KO fat -- and keep it off...

Cardio's edge Calorie for calorie, cardio has a slight advantage. You'll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling, says Wayne Westcott, Ph.D., director of research at the South Shore YMCA in Quincy, Massachusetts.

Strength's edge Lifting weights gives you a metabolic spike for an hour after a workout because your body is trying hard to help your muscles recover. That means you'll fry an additional 25 percent of the calories you just scorched during your strength session, Westcott says. "So if you burned 200 calories lifting weights, it's really closer to 250 overall." And if you lift heavier weights or rest no more than 30 seconds between sets, you can annihilate even more.

And there's more good news when it comes to iron's fat-socking power. "For every 3 pounds of muscle you build, you'll burn an extra 120 calories a day -- just vegging -- because muscle takes more energy to sustain," Westcott says. Over the course of a year, that's about 10 pounds of fat -- without even changing your diet. Yes, please.

Winner: Strength

To squash stress...

Cardio's edge The head-clearing effects of, say, swimming or playing tennis show up faster than it takes to get a brow wax. Just 15 minutes of aerobic activity two to three times a week can reduce anxiety significantly, according to a 2005 study in the European Journal of Sports Science. Go at it 3 to 5 days a week and you can cut fatigue by nearly 50 percent. "Cardio elevates serotonin levels in the brain, a key neurotransmitter involved in improving symptoms of depression," says Madhukar Trivedi, M.D., director of the University of Texas Southwestern Medical Center Mood Disorders Research Program and Clinic.

Strength's edge A big question mark. Scientists note promising results on the mood-altering effects of pumping iron. But more research is needed to nail the intensity and duration necessary to match cardio's benefits. So, for now

Winner: Cardio

To love standing naked in front of the mirror...

Cardio's edge Sports psychologists have been studying the effect of aerobic activity on self-confidence for decades. And they keep coming to the same conclusion: Runners, cyclists, swimmers, and other athletes have high confidence levels because of the sense of accomplishment they feel each time they cross the finish line -- even when they bring up the rear.

Strength's edge Think you look hot immediately after a workout? It's not your imagination. Blood has rushed to your muscles, making them swell and appear more toned. Beyond vanity, you feel confident because you just pressed some major poundage. In 2006, researchers at McMaster University in Ontario tested subjects' body image -- how they felt about others checking them out, and how satisfied they were with their own appearance before and after 12 weeks of strength training. The women made significant improvements, and they were particularly influenced by the physical results of increasing the amount lifted. So try this: Keep a log of how many sets and reps you complete and how much weight you're hoisting for each move. Every 4 weeks, go back and review your first workout. Feel the rush of pride, then strut your stuff.

Winner: Strength

To stay off the sideline

Cardio's edge [radio silence] The repetitive nature of cardio puts serious pressure on your joints, ligaments, muscles, tendons -- and the cartilage in between. If you've got a weak link, you're screaming to be benched. That is, unless you hit the weight room.

Strength's edge In a 2006 study in the American Journal of Sports Medicine, researchers found that a balance-training program -- think single-leg squats and anything on a wobble board -- reduced the risk of ankle sprains in athletes. "Functional strength training teaches your brain to allow muscle contractions that are quick enough to prevent or minimize injuries," says lead study author Tim McGuine, Ph.D., senior athletic trainer and research coordinator at the University of Wisconsin-Madison. Your best bet: Choose moves that work your core, improve your balance, and force you to bend at multiple joints -- so lunges, rows, squats, and presses are all fair game.

Winner: Strength

To add years to your life

Cardio's edge There are more health perks in cardio's corner than Kabbalah bracelets in Hollywood. "Nothing compares with cardio for optimizing longevity," says Mike Meyers, Ph.D., an American College of Sports Medicine -- certified trainer and director of the Human Performance Research Laboratory at West Texas A&M University. "It reduces the risk of obesity, heart disease, high blood pressure, type 2 diabetes, osteoporosis, stroke, and even certain types of cancer." The ticker-strengthening benefits are especially sweet: A stronger heart pumps more blood with each beat, circulating oxygen more efficiently throughout your body; aerobic activity prevents inflammation around your thumper; and lacing up your sneaks can increase the "good" cholesterol in your blood by up to 8 percent in just 8 weeks, according to a 2007 study published in the Journal of Internal Medicine.

Strength's edge A 2006 study by the National Institutes of Health found that lifting weights just twice a week can prevent you from gaining intra-abdominal fat -- the kind that wraps around organs and constricts blood vessels.

Winner: Cardio


To reach the finish line faster

Cardio's edge If you want to smoke your frenemy at your next 5-K, put in the miles. "The best way to train for an endurance event is by practicing it," Meyers says. "Swimmers, for example, need to learn how to breathe properly, and cyclists need to hone cadence."

Strength's edge For a speed boost, strength training is essential -- especially for your core and legs. "Plyometrics will improve your stride power, or the force you pedal with," says Diane Vives, C.S.C.S., owner of Vives Training Systems in Austin, Texas. For explosive power, she recommends the standing triple jump: Swing your arms back, then forward as you leap, landing on your right foot. Quickly hop forward onto your left foot, then hop back and land on both feet. Continue for 4 to 6 reps. Do 3 sets, resting 60 to 90 seconds in between.

Winner: Draw

Do salads help you lose weight fast?

Articles | 22. Jan, 2009 by Jayson Hunter

I can't believe it the 4th of July weekend already!  The timing of this holiday couldn't be better for me.  I have now been home for a week from The Biggest Loser Resort and it has been great.  One of the lessons that I learned was the importance of planning ahead.  In the past, our 4th of July camping trip was a guaranteed 15 lb weight gain weekend.

What's going to make this one different?  I have come to realize that having a good time doesn't have to revolve around consuming mass calories.  I have a plan.  Today I am going to share my plan with you in hopes that is will help you have an enjoyable and successful holiday.

For me camping has been a weekend of snacking aimlessly on Chex mix cheese snacks, eating a burger or hotdog whenever the urge hit and drinking cases of pop.  Yes pop, I know for some of you your choice of beverage may be different.

It may sound like a bummer, but this year we actually planned a menu.  Last year we went to the store and bought whatever sounded like we might want to eat.  We had a ton of food and of course we couldn't let it go to waste so I tried my hardest to eat everything.  Waste not want not right?

I have discovered that the coolers that we have that work so well at keeping our junk food cold also work well for fresh healthy foods.  We have chicken, steak, stuff for salads and will be able to eat the same way we eat at home.  We are bringing our almond milk and cereal for breakfast, we will omelets one morning as well.  For lunch we got things to make turkey sandwiches.

Suzy and I talked about how and whn we would do our workouts and specifically what those workouts would be.  I am confident that this weekend will be one of the best we have had as a family.  We intend to stay active with our little boys and take them hiking and swimming in the lake as often as they can handle.  My goal is to have the boys completely exhausted when it come time for them to go to bed.

Lets make this weekend an active one.  Regardless of where you live there will be tons of activities to stay active.  Maybe this is the year you hit a July 4th fun run or start an annual whiffle ball tournament.  You might be surprised at how willing people are to join you in doing active things if you just mention it.

If you know you are going to be going to an event that is focused on food and imbibing, get your workout in ahead of time.  One last thing, make sure and revisit your health goals this weekend before heading out and ask yourself if you are doing what you need to to reach them.  Holidays are not a free pass.  Take some time this weekend for yourself and do the things that you know are going to keep you moving forward.

This weekend doesn't have to be one of weight gain and overeating.  Make it a great time and enjoy.

1. Motivation
   One of the main reasons people benefit from a personal trainer is that they loss motivation to stick with a consistent exercise program. Certified personal trainers can provide structure and accountability, and help you develop a lifestyle that encourages health.
2. Individualized program
   If you have any chronic health conditions, injuries or training goals (running a marathon, for example) a trainer will work with you and your health care provider to plan a safe, efficient program that considers these needs and enable you to reach your health goals.
3. Efficiency
   Personal Trainers help you focus on results and stop wasting your time doing inefficient workouts. A personal trainer has a plan and will help you get maximum results in minimum time.
4. Improve technical skills
   If you play a particular sport, the right personal trainer will help you improve your skill by showing you new training techniques specific to your sport. The Trainer will incorporate skills training into your program so you improve not only your strength and endurance, but your agility and mental focus as well.
5. You are new to exercise
   If you are an absolute beginner, a personal trainer is the ultimate fitness coach. A good trainer will introduce you to a very simple, effective routine and build efficiently so before you know it, you have the confidence and knowledge to decide what is right for you.
6. Break through plateaus
   Ok, you are already in pretty decent shape, but you've been there for years. If you are stuck in the same routine and want to break out of a rut, a personal trainer is the perfect solution. A trainer will jump start, not only your motivation, but your routine as well.
7. Learn how to go it alone
   If you ultimately want to learn all the facets of designing your own routines so you don't need to use a personal trainer, going for a few months may be all you need. All good personal trainers will teach you the basics of building and modifying a fitness program to achieve maximum results.
8. Workout Safely
   A personal trainer watches your form, monitors your vitals and can provide objective feedback about your limits and strengths. Most of us tend to ignore some of the subtle signals our body provides. We either push through pain or give up too soon. Because a personal trainer can watch what you are doing while you are doing it, they can help push you or slow you down as necessary.
9. Workout at home
   Many personal trainers make house calls. If you don't have the type or interest in going to a gym, but have a hard time knowing what to do on your own at home, a personal trainer can bring fitness into your living room.
10. Lose Weight
    There is a good reason that the number one reason people hire personal trainers is to lose weight and get into shape -- it works. If you made a resolution to lose the fat and build the muscle, a trainer can keep you on track and help you realize that goal.

Researchers have diagnosed over 2000 known phobias or fears.  That is a huge number of fears that people struggle with everyday.  Here is the interesting part.  Guess how many of those 2000 diagnosed fears we are born with.  Think about it for a minute, the answer may surprise you.  Those same researchers have found that humans are born with 2, that is right, TWO innate fears.  The fear of loud noises and the fear of falling are the only fears that we are born with. The rest are learned.

So the question is, how do we learn to overcome our fears?  We have to do exactly that, learn to overcome fear.  Any habit that is learned can be unlearned.  Unfortunately, sometimes unlearning habits is harder than learning them.  Often it takes longer and come sometimes be physically uncomfortable but it can be done.

The thing about fear is that it must be faced.  We will never overcome fear by running from it.  The first step in overcoming a fear, or fears is to identify that fear.  Second we must acknowledge that fear and third we need to develop the steps we need to take to beat that fear.

Our minds are like a giant storage cabinet.  Inside those files are all of the experiences we have had throughout our lives.  When we face a situation we draw form those files to decide how we are going to react.  That is the key.  WE decide how we are going to react to a situation.  If we have operated out of fear most of our lives, we will more than react with fear.

In order to stop living out of fear we must reprogram and refile our reactions.  It starts with one act of courage.  It starts by decidng that we are going to react to situations differently than we have in the past.  After we react positively enough times those old negastive files will be replaced ant thrown out with the trash.  It will become easier and easier to react in the way that will move us forward toward where we want to go.

As I said earlier fear and old habits can be unlearned.  The process does take longer than initially learning something because we must first unlearn and then relearn the new habit.  The act of unlearning takes work.  We have to commit to our new thought patterns and choose to implement those new ideas at the appropriate times rather than reacting as we have in the past.

This can be difficult because even though we may know our habits haven't been working they are familiar to us and therefore easier even if the results we have achieved have been less than ideal.  In essence, we may have to be uncomfortable as we begin facing our fears.  As we relearn our new habits, that uncomfortableness will subside and will become easier and more natural.

Today is a great time to start facing our fears and stop living out of that fear.  become fearless!

I'm sitting in the Las Vegas airport a proud man.  I was able to find supper that was healthy and within my calorie range!  Sounds like a little thing, but airports have been my place of struggle for many years.  I had a salad from Baja Fresh.  I asked them to hold the fried tortilla strips and cheese and had salsa instead of dressing.  I ate it and am typing this blog completely satisfied.  They didn't even look at me like I was a creature from another planet when I asked them to make my salad a little different.

Next stop was to get something to drink.  I'm off the pop now and thought maybe a bottle of tea would be good to drink.  Guess what the second ingredient was on the "anti-oxidant rich" green tea was.  High fructose corn syrup.  On the diet it was crystallized fructose and phenylalanine or whatever.  I got my water bottle out and filled it up at the fountain.  I have worked to hard to start taking shortcuts.

Speaking of shortcuts, today I decided that rather than going on a regular hike that I was going to climb the mountain across from the resort.  It really is a mountain.  It was a 1 mile hike straight up the side.  I found the trailhead and took off.  Even though it was steep, the trail was well marked.  For a while.  As I climbed higher and the terrain got tougher I began to question my common sense.

About 3/4 of the way up I saw an opening that looked like a good way to go, a shortcut.  From where I was standing it looked like it would definitely be easier going once I got up a short wall.  I scaled the wall and was in a deep crack in the mountain.  I continued about 20 feet before I came to a dead end.

I was left with two options.  Sit there and wait for someone to get me or turn around and go back the way I came and try and find a different way.  Well I wasn't about to wait around for someone to figure out that I had been an idiot and come looking for me.  I went back down scaled the face I had climbed up, which was much more intimidating standing on top looking down.  I made it down and continued up the way I should have the first time.

When I got to the top of the mountain I thought about what had happened and how that relates to my own life and quite possibly yours.  When things got a little difficult I started looking for a shortcut.  I knew that if I stayed on the path I was on that I would eventually get to the top.  When the good idea buzzer went off in my brain to look for the easier way, it sounded like a good plan.  It wasn't.

How many times in life are we on the right path when an easier route seems to appear.  We all want to get where we want to go quickly.  The problem is that often times our "shortcuts" are anything but that.  We start out on the shortcut with best intentions only to find out it was the wrong decision.  It is those moments that we have to get real with ourselves.  We can sit there and cry and wait to be rescued or we can turn around, go back the way we came and get back on the path that we know is going to take us to our ultimate destination.

Often times when I take a shortcut I will stand there and think "Why did I do this again?'  I may stand there paralyzed by the thought of having made a bad call; almost as if doing nothing is somehow better than acknowledging I screwed up and head back to where I went off track.

I couldn't have asked for a better lesson to learn on my last day at The Biggest Loser Resort.  Today I know where I want to go and that taking shortcuts isn't going to get me there any quicker.  For me it's time to stop taking shortcuts and stay on the path that I know is going to take me where I want to go.  How about you?

No More Shortcuts!

In my next blog I will be giving a recap of my entire stay at Fitness Ridge as well as sharing my numbers from my 2 weeks there. (I am not disappointed!)

See you tomorrow!

Well, as I anticipated last night, my day was much better today.  I started the morning with an 8.5 mile hike in which I set a personal record.  When I got done I walked back up the trail to meet some of my group  and was able to add another 4 miles to my distance.  This was before breakfast so I feel like I got off to a pretty good start to the day.

Today I was thinking about some of the struggles I have had with my weight and other personal things.  I was thinking about how I was coming up with excuses as to why I was in the situation.  The reasons I had given myself seem pretty good at the time but today all they were were excuses.

We are funny beings.  Many of us will think of all of our excuses before we ever begin an endeavor.  "I've tried everything" seems to be a favorite for those of us that struggle with weight.  As soon as we face a little difficulty we automatically say to ourselves; "See, I knew this would happen.

What would happen if we stopped making excuses?  How amazing could our lives be?  What could we accomplish?  Unfortunately, many people will never know because they are too comfortable making excuses and blaming others for their position in life.

Let me share a couple of stories I have heard this week and then you ask yourself how good your excuses are.  On Monday I ate supper with a lady who has a pacemaker.  It keeps her heart beating.  She has had several struggles with health in her life, wears a pacemaker that is implanted in  her body, and she does marathons.  Oh yeah, she also tears it up here during the workouts.  How good is your excuse sounding now?

Need some more?  I had dinner tonight with a gentleman who has survived two devastating car wrecks.  He has lived for months in a halo for a broken neck.  He has been paralyzed and had doctors he was going to live on pain narcotics for ever.  He is here doing every workout and taking care of himself even after the doctors had pretty much written him off.  He may have one of the best excuses I have ever heard, but you know what?  He chooses not to make any.  He simply does the best he can.  His goal is to get healthy so that he can be an example to his grown children.

There are other great stories here, but I'm not going to share anymore.  If hearing those two don't show that we need to stop making excuses as to why we can't do something and focus on why we can, not much will.  I, for one, am going to really think about how I justify any difficult situation I am in before I throw out some lame excuse as to why I am creating my situation from now on.

Next time things are a little tough I want you to ask yourself, "Just how good is my excuse?"  I promise I will.

It is important to teach kids about the nature of "indulgence,” and the art of balance and moderation when it comes to eating what they like. As much as we want our children to use wisdom and awareness about what they consume, we also want them to enjoy their experience of eating and food, and even revel in some of their favorite tastes and flavors. Eating out is a perfect opportunity to practice this balance as a group, so you should take advantage of these moments to teach everyone about the merits of holding back, alongside the joys of treating oneself.
Here are some basic rules that we like to live by when we go out to eat; we talk about them with our kids, so that the joy of dining out is never taken for granted, and the awareness about food is always present. Let’s take a look.

• Avoid anything fried or breaded.
• Avoid eating too much (or any) bread before the meal; we sometimes even tell the waiter not to bring any to the table, which helps keep temptation at bay. Frankly, if you’re about to consume an entire meal, you certainly don’t need to fill up on bread, which is usually white bread anyway. Be warned.
• If you’re going to order appetizers, try to keep them salads and veggies. The last thing you need is a meal on top of another meal.
• Sharing is caring, and we love to use the sharing rule when we go out to eat. Restaurant portions are often huge, especially for kids, so sharing main courses is a practical (and economical) way to not waste food (and money).
• It’s also a great way to try various things at once.
• Avoid "kiddie menus,” which are usually replete with fried foods like chicken fingers and mozzarella sticks.
• Instead, make it a game with your kids to identify the healthiest options, even if these happen to be on the grown-up menu, and encourage your children to think like adults when it comes to ordering their food.
• Avoid ordering soft drinks, and instead opt for water all around.
  
• Avoid adding salt to your meal, as this is typically not something restaurant chefs hold back on in the kitchen.
• Encourage your kids to find the lean protein on the menu, and look for the vegetable sides that they might like.
• Avoid ordering dessert, and instead suggest that you all eat some fruit together when you get home—if anyone even has an appetite by then.

After last week, I feel a little bad to report that life isn't a big bowl of cherries here at The Biggest Loser Resort today.  It was a rough day and it all started with a genuine compliment from someone.

What are you talking about Matt?  How can a compliment mess up your day?  Let me explain.  Last night I didn't sleep well.  I can tell I am losing weight and my body has changed a lot in the past week.  I was actually worried that someone might say something today and someone did.

The reason I struggled with this is because for some reason when people tell me I am looking good or that they can tell I am losing weight, I almost always take a day off and go eat.  The day turns into two and often turns into a week until I am back where I Started.

I don't know why, but it seems like a positive comment from someone gives me permission to slack off.  Rather than going out and feeding my face, I stopped into the office of one of the staff here at Fitness Ridge.  As I told her what happened and how I reacted, I realized how out of line my thinking was.  Rather than appreciating the fact that someone was recognizing my hard work, I was trying to make it harder on myself.

I set a goal for the day to stick to the nutrition plan and finish all my workouts.  I did that.  Now at the end of the day, I sit here and realize that if I am going to have long term and lasting results, I have got to change the way I see myself and more importantly the way I talk to myself.

Unless I am willing to accept praise and appreciate the work I am doing today I am always going to go right back to where I started.  Things, especially weight loss, don't have to always be hard.  I have been making it hard on myself by feeling like I have to be in constant struggle in order to being doing a good job.

These thoughts have led me to struggle in other areas that I don't need to struggle in as well.  Today I finally recognized them and on top of that, I verbalized them.  I made it through the day and feel that I will pick up where I left off last week tomorrow.

The Self Fulfilling Prophecy…

Vision Quest Sport and Fitness is dedicated to understanding your business, assessing your risks, identifying your needs and improving the performance of your most valuable asset; Your employees. Vision Quest will design custom tailored programs that enhance your company’s ability to recruit and retain personnel, increase productivity, reduce absenteeism, decrease turnover, alleviate worksite stress and reduce health care costs. Plus we will show you how this partnership can actually provide you with significant return on your investment.

Vision Quest Sport and Fitness will educate and motivate your employees to reach their fitness goals. Our certified personal trainers will complete an assessment and design a program including diet and nutrition advice based on your employees’ specific needs. This benefit includes two sessions with a personal trainer and a follow up reprogram every thirty days.

Vision Quest Sport and Fitness can help your company reduce health related illnesses which are caused by obesity, stress, high blood pressure, high cholesterol and diabetes. Taking good care of your employees diet and fitness needs will have a dramatic effect in lowering health care costs for your company. The Vision Quest Corporate Wellness Team will visit your company for on site enrollments, assessments, benefit fairs and health fairs.

We also provide nutritional and weight management seminars to teach your employees how to successfully combine a balanced diet with an exercise program to reach their goal.

For a complete proposal about this benefit, please contact : Jaesen Rapinan / District Corporate Wellness Director: jaesenr@visionquestsportandfitness.com