FitSpeakers Blog

Take a look @ the hottest bodies of 2010 summer http://www.menshealth.com/summerbodies/? and get motivated to have a salad or go for a walk

The sad part is most people start fitness or weight loss programs, but fail to continue them on a consistent basis.

What is the secret to ongoing self -motivation? We all know people who have been double dog dared to lose weight. Well they lose some weight, celebrate the weight loss and then start eating again after they won the bet.

How does one keep it off for good? Have fun doing it? Not have to resort to plastic surgery, lipo or drastic diets?

We have been studying the masters for the last 15 years. At the same time we have both been regular exercisers, had three kids, travelled, worked at demanding careers, and maintained healthy body weights. Oh yeah, and Kary has competed at a world class level in women’s fitness competitions.

Have we fallen off the wagon a few times? Yes. But the key was getting right back on without postponing a new start date (for many New Years).

Try these simple strategies today:

1. Aim to eat no boxed or canned food for three days and see how you look and feel

2. Stand or walk whenever you are on a telephone to keep your metabolism active. Not only will you sound more alert and alive, you will also burn more calories

3. Write down a single weight loss or fitness goal on the back of your business card and look at it 7 times a day to keep it in your subconscious. Awareness or consciousness is CAUSE vs. the physical world (which is the effect). Most people work very hard at the physical world, but never on the CAUSE (thoughts & feelings)

Until next time

Uche

www.fitspeakers.com

Toronto Canada

Okay, how amazing is that?

Here’s a dude that was huge for all of his life and now at 58 has dropped down to under 200 at 6′2″
And you want to know how?
Surgery?
A special workout?
Herbs?

No!!!! He eats loads of vegetables. Got rid of all junk fund at home.
He’s no longer smoking and drinking heavy.

Move more - eat less works. Give it a try.

What do you have to lose? 5 maybe 10 pounds?

Email us for guidance. We just came back from New Orleans where we were speaking to audiences
at this huge confetence

We are at the airport this morning heading to the NSA national convention in Orlando.

Inch by inch, weight loss is a cinch

Uche and Kary
Authors of The Miracle of Health

How can a woman lose weight without working out like a maniac?

The answer to this is always surprising to people who receive it. First, let’s define metabolism. It is the total biochemical reactions to break apart the fats, protein, carbs and to set free the energy they hold. There are three metabolic processes. The largest that takes place is the 60% of calories needed to keep you alive (maintain your lungs breathing, heart pumping, etc). Next is the 25% of your calories used up digesting the food you eat. This is called the thermic effect of food. If you have ever noticed feeling hotter when you eat, you would have felt this metabolic influence. The remainder – 15% - comes from physical activity. Physical activity can be broken into two categories: N.E.A.T. (Non Exercise Activity Thermogenesis) and Exercise Activity Thermogenesis. The latest research has demonstrated that people who lead active lives can burn more calories overall than people who sit at a desk and workout 5 days a week. Increase your N.E.A.T. How? The easiest way to lose weight is to get more active on the job (walk to people’s desks vs. text them; use the stairs vs the elevator; have a walking meeting vs. sitting in chairs). How to get active in your personal life. Stand or walk when you talk on the phone (30 minutes of standing uses 40 more calories than if you sat while you chatted on the phone).

And too muscular? One thing you do not have to worry about is getting muscular overnight. Women have 10-20 times less testosterone than men and therefore can not build muscle to the extent that men can. You can always do a maintenance program when you are in the exact shape you want to be.

Healthy Body – Healthy Mouth: the Inflammation Connection

v     Eat a healthy diet rich in fresh fruits and vegetables to support good health and healing. Foods rich in refined carbohydrates are major causes of chronic inflammation J. AM Coll Cardiol 2008 Snacking on high fat, high sugar food all day leads to chronic inflammatory pathogens J AM Coll Cardiol 2008. Diet induced hyperlipidemia creates oxidative stress and inflammation. Circ 2005

v     Limit or avoid processed meats: lunch meats, hot dogs and sausages contain nitrites and sulphites that are associated with increased inflammation ~Western Regional Dental Conference presentation The Body – Mouth Connection March 5^th 2010

v     Limit or avoid high glycemic foods or “JUNK FOOD” as they support inflammation in your body. From the Department of Clinical Nutrition, Food and Health Research Centre, University of Kuopio, Finland  May 2008

v     If you like fish and are not allergic to sea food, aim to eat 2-4 servings of fish a week. This helps to decrease inflammation in your body. If it is not convenient to cook fish, purchase a fish oil supplement. 1000 mg of fish oil a day has been suggested by experts for a healthy person. (SPECIAL NOTE: People who are on blood thinners should not consume omega 3 supplements or fish oil capsules without their doctor’s approval). ~ You – Staying Young. Dr Mehmet OZ © 2007 Simon and Schuster

v     Aim to reach or maintain a healthy weight. Even a 5% weight loss in an overweight person may get a reduction in CRP, interleukin-6 and other markers of inflammation.” ~ University of California Davis Medical Center in Sacramento

v     Get a good night sleep. A single night of disrupted ZZZZ’s can stimulate inflammation in your body. Biological Psychiatry, Volume 64, Issue 6 (September 15, 2008), published by Elsevier.

v     Maintain a regular exercise program. Researchers at Emory University School of Medicine in Atlanta (Nov 2007) who measured the effects of an eight-week yoga regimen on 19 heart failure patients found the exercise routine reduced markers of inflammation.

v     Aim for more balance in your life by relaxing and managing stress. Men with high levels of hostility, anger and depression show increases in a key marker of inflammation over time.  Brain, Behavior and Immunity, August 2007.

This is a follow up to, Does your waist size influence your brain size?

CARDIO WORKS! - Subjects with mild cognitive impairment who performed high-intensity exercise for 45 - 60 minutes four days per week saw improved cognitive performance after 6 months (Archives of Neurology, Jan. 2010)

Is your brain health directly related to your physical health? In the January issue of the Archives of Neurology, one long-term study indicated that regular moderate exercisers were 39% less likely to develop mild cognitive impairment as they aged. Exercisers have more BDNF (Brain Derived Neurotrophic Factor) which protects and maintains neurons and their synapses in the brain. Researchers are also studying the link between excess body fat and brain size as we age.

Preliminary reports are showing that overweight and obese patients have smaller brains (up to 8% smaller) that look much older than their normal weight counterparts.

Are you at risk? Two measurements can help you determine your risk factor:

  1. The BMI (Body Mass Index)  calculator tool can be found at www.nhbisupport.com/bmi/ (National Heart Lung and Blood Institute). 

   2.You can also check your waist circumference. There are significant associated health risks with a waist size of over 40 inches in men, and over 35 inches in women. Use your navel as your landmark.

What to do next?

We will tell you tomorrow…

Uche and Kary

Just read an article in a Men’s Health magazine about the calories burnt while standing vs sitting during a 10 minute phone call - 38 calories burnt.

Extrapolating out to one year. At just one 10 min call a day is 4 pounds a year.

Or get this - 2 hours a day and standing just half of that time or 60 minutes is 20 pounds a year!

Just like compound interest with investing….a little by little is powerful

“You don’t have to see the whole staircase, just take the first step.”

– Martin Luther King, Jr.

“One may walk over the highest mountain one step at a time.”

– John Wanamaker

Have a healthy day!

Your fitness confidant

Uche Odiatu

www.FitSpeakers.com

PS

Check out this mommy website that interviewed us…

 http://www.babyvibe.ca/Archives2009/Apr27,2010.cfm

I enjoyed my morning Brushamania visit at Pineway Public School in North Toronto. It is my 6 th year volunteering and each year I learn something new.

It was with energy and enthusiasm that I left my house at 8:30am April 16^th. Armed with a box of kids’ stickers, pencils, gloves, a couple of masks, and two hand puppets, I drove down the 404 rehearsing my script for the elementary school children. I have lectured at dental conferences across North America, but nothing can throw more fear into the heart of a speaker than facing 30 JK children. I knew I had to compete with seasoned teachers at school, TV, the Internet, Wii Fit and DS’s at their homes.

Shary Janmohamad, the principal, was very organized. Everything was set up and ready for me when I arrived at the office. I lugged a box of Brushamania gear around to seven different classes. During the next 90 minutes, there were 100’s of questions asked, pop dental quizzes answered, and brushes and stickers given out.

I especially enjoyed encouraging the quiet kids who were not as quick to participate. Enthusiasm seemed to be the name of the game. “Taking care of your teeth is fun” was my mantra. I said good bye to the staff in the office and left the building. Another year of Brushamania over…

Having fun sharing some inspirational ideas with the kids

One way to get inspired to take care of yourself is to shut off all the other messengers telling you about getting a six pack, building buns of steel and trimming those thighs.

You can Google any of those topics and get all the information you want. Actually if you Google the word, “nutrition” you will see 106 million results. Google the word “exercise” and you will see 135 million results. Information has a poor history or history of creating change.

There is an inner game of fitness. A philosophy of healthy eating. A mindset of active living. Each of these requires you to have the combination lock inside your head click on the secret code. And when it clicks, you will “take action”, “eat mindfully” and enjoy the journey to health and wellness.

It isn’t a sprint. It isn’t a 100 yard dash.

Enjoy the journey.

Ask yourself the question,”Can sitting too long on the couch numb your brain?” http://www.oralhealthjournal.com/issues_DPM/ISarticle.asp?aid=1000364599&PC=DPM

Email us your thoughts….

Get FIT and Get SMARTER!

Hey, we were invited to speak at a large high school in Hamilton today. We were blown away by the kids. It was a huge student body, but the kids were so mature and at the same time energetic and fun!

We had a group of knowledgeable students doing AV duty. They had a great sound board and equipment. Two students introduced us and did a super job. They even had greeters at the front door when we arrived - made us feel well taken care of!

We went through the full gamut of “How to get in shape” “Developing powerful reasons to get started” “How not to fall off track” “Nutrition strategies that work” and “Simple exercises to boost brain power.”

All in one hour? Is that possible? Well, we share insights and principles, not a litany of rules, research and formulas (which you can download online anytime for free).

Anyway, we had a load of fun meeting the kids and teachers. This school is already on track. We heard about their healthy eating initiatives and athletic programs in place. At the end of the hour, there were some fun photo ops and then we bid them farewell.