Vitamins and Supplements

I attended a Body by Vi challenge party just to clear some info up for me.  I am not saying this is a do or don't for you I want to encourage you to do your research.  One question I had was about the amount of vitamins it contains vs. the amount your body needs.  Some of you may know that when you take vitamins your body processes what it needs and sometimes the rest flushes.  My doctor clued me into this years ago when I decided I really needed to add some vitamins to my routine.  Something you may not know is that you can actually overdose on vitamins.  When you overdose on a vitamin it causes a build up and the build up can cause problems.  This link shows a few and what is the result of an overdose.  http://chemo.net/newpage35.htm
there is definitely a lot of information out there and the more you read the more it turns into a matter of opinion.  I posted on my facebook page a couple of links that I like, one of which tells you how to figure the amount of protein YOUR body needs in a day.  No two people are alike so I think it is tough to say everyone should consume 180 g of protein a day.  Another link is an article on Men's Health about overdosing on vitamins.  Although it is in Men's Health I am sure for the most part the same goes for Women.
Back to the Body by Vi....I have not tried any of these products other than tasting the shakes.  I am NOT a fan of meal replacement shakes on a regular basis and if you have read some of my blog you already know that.  I did like the idea that it is motivating some people to make some health changes.  The people that change nothing but replacing meals with the shake are the ones that really concern me.  You are not learning what it was that put you in the position you are trying to change.  I loved the success stories!  What I noticed and what I took from the success stories is that it has lead some people to other healthier habits such as exercise and taking an active role in your health.  And I truly believe that the changes in health happen because this product contains a vitamin that was deficient for these people.  If only they could narrow it down to which vitamin or set of vitamins had the effect and you could tailor that to individuals so you weren't over doing it on the others.  If something is troubling you that you would like to change do some research to find out just what it is that you are not getting enough from your diet.  A few years ago I felt I was suffering from depression, I do not like the idea of popping pills so I did some research and what I found is that often depression is caused by a lack of B & D vitamins and omega fatty acids.  I added a vitamin B complex, a vitamin D and Omega 3 to my daily routine and it is amazing the difference.  When I left the challenge party I was impressed with the vitamins because they all came together and I didn't have to pick and choose to figure out what would work for me.  I also sell a line of supplements and I have always wished that they would have one that contained everything.  Which is what I liked about Body by Vi vitamins.  After my research today I understand a bit better why my line does not offer a "one stop shop" vitamin.  I do have a multi-vitamin but I was interested in combining a couple of the deficiency focused ones.  So my opinion is a little better of the Body by Vi challenge than when I went in but I still am not sold on the idea.  I still believe that you need to narrow down what it is that you need to adjust and focus on that.  We have to learn to live in a better way there is no magic pill. And remember you should always consult your doctor.

Success in Perspective…

I have been racking my brain trying to think of what to write this week.  Seems as though all I want to do is eat! My weight is still stagnating.  Which I suppose I should just be ecstatic that it is not climbing Mt. Everest when all I want to do is eat.  I have all the information and I know and understand how to get off this plateau I just can’t seem to make myself do it.  We started new classes this week, cardio kickboxing and step aerobics. I LOVE both of them and I get to workout with some really great people; win win.  On the 15^th we start an aerobics class that will be a variety of different workouts, each class could be something different.  That class is on Tuesday and Thursday mornings at 8:30, if you are interested you can still join just give me a call.  Workouts are in place now if I can get my eating habits and my workouts to coincide and work together maybe I can get off this plateau.

Since my own successes are minimal this week I will talk about other peoples positive changes.  I overheard a conversation this morning about what is possible now vs. when they first started.  It was said that when they first started they had a hard time lifting the minimum weight on some of the machines and now I see this person lifting 50+ pounds on various machines in less than 6 months! It is a great feeling when you start seeing definition in muscles you thought maybe God forgot to give you. High five to you!

Another great story that I like to share all the time is about my Dad.  I knew opening the fitness center would make positive changes in our community but I never imagined how fast all this would hit home.  My Dad has quit smoking and now uses fitness classes as a social past time.  I must say he looks great for an old man! Just kidding Dad, about the old man part anyway. Humor is great medicine. Also taking an active role in fitness, my sister completed the Des Moines Half Marathon a few weeks ago! Great Job!

A couple other members have lost over 30 pounds each.  I have a Sittercise class on Monday and Wednesday mornings at 9, and I have a couple of amazing ladies that attend faithfully and keep showing positive changes.

It makes me very proud when I hear these success stories and the positive changes that are taking place in the community.  My business is a lot like my health journey.  I consider my business a success because of the great changes people are making even though financially it may not be there yet.  Same with my journey it is a success because I am on it and I am feeling great even thought the weight isn’t there yet.  It’s all about what tools you use to measure.  I am sure you can make that work for anything you are struggling with in life.  Sometimes you just need to use a different tool. I will leave you with a favorite quote “Change your thoughts, Change your world” Unknown

Proof…

I don’t know how many of you watch the Biggest Loser on Tuesday nights but last week was proof that you need to change things up.  Last Tuesday was the first weigh in since the group was divided into different teams with different trainers, the week before had several of them in a slow moving zone.  There were some that lost just small amounts of weight and even one who gained 5 pounds!  This time with new trainers every one of them lost a significant amount averaging over 4% for the teams and this is the seventh week.  I don’t know how much more proof we need that sometimes we just have to change things up.  Our bodies tend to get accustomed to our routine and once we get comfortable we stop having as much impact in our change. 

Now let’s all be realistic.  The people on the Biggest Loser have large amounts of weight to lose (as may some of us), have trainers, someone buying and preparing meals, and no distractions of the real world getting in the way of there weekly losses. Losing 8-16 pounds in one week is not a typical loss.  While this show is an inspiration to a lot of people, me included, it is also a bit deceiving.  Who doesn’t want to loose 10 # in one week?  Reality is…loosing 1-2 pounds a week is a great weight loss rate.  So watching Biggest Loser can make the average person a bit impatient with the 0.4 or 1.5 pounds lost each week.  Expecting to lose like they do on the show is setting yourself up for disappointment; you have to keep in mind the different circumstances.  This could lead to excuses…. but this is a No Excuses journey just be real with yourself!

There are two main reasons to vary your workout every couple of weeks. 1) To prevent boredom from doing the same thing workout after workout and 2) to avoid or delay reaching a plateau in workout performance and training results.  Changing your routine can be as easy as doing your routine backwards.  If you start strength training with your upper body first then start with your lower body.  If you do cardio 3 times a week and strength two then switch and do strength three and cardio two.  If you are bored with the treadmill and weight machines try a fitness class (just so happens we have some just starting) or dvd.  I would say to head outdoors but we are losing the pleasant outdoor weather as I write this it is cold and rainy after a beautiful 70s day yesterday. 

Good luck this week and I challenge all of you to try something different!

Plateaus….

Seems as though I have hit a plateau.  I would assume everyone knows what I mean when I say “plateau”.  You know when you are constantly improving and then all of the sudden you seem to flat line.  My weight has stayed pretty much the same the past few weeks.  A couple weeks ago I could feel this coming and re-evaluated my goal and my plans to get there.  Well apparently I am not following the plan to well.  I must say that I have arrived at a comfortable place for me.  I have talked to a few people who are in the same place.  Not gaining but not loosing and a little lacking in the motivation department.  I need to get excited about my journey again. 

There are 4 general tips I found to break through this plateau.

• Reassess your habits. Look back at your food and activity records. Make sure you haven't loosened the rules, letting yourself get by with larger portions or less exercise.
• Cut more calories. Reduce your daily calorie intake by 200 calories — provided this doesn't put you below 1,200 calories. Fewer than 1,200 calories a day may not be enough to keep you from feeling hungry all of the time, which increases your risk of overeating.
• Rev up your workout. Increase the amount of time you exercise by an additional 15 to 30 minutes. You might also try increasing the intensity of your exercise, if you feel that's possible. Additional exercise will cause you to burn more calories.
• Pack more activity into your day. Think outside the gym. Increase your general physical activity throughout the day by walking more and using your car less, or try doing more yard work or vigorous spring-cleaning.

These tips are on the same track as what I have talked about for the last two weeks.  So what is my deal?  You guessed it…. I can read and read and read but until I act on it nothing will change.  I have become pretty loose with my journaling. (And by loose I mean I have not logged my food for days)  I can’t cut more calories because I am already at a 1200-calorie plan.  But by not tracking who knows how close I am to that goal.  I could probably rev up my workout, I have new classes starting now so this could help and I could definitely add some vigorous spring-cleaning to my days.

The number one tip is “Never give up! I am worth all the effort I need to put into this journey and I will continue it.”  Same goes to you! You are worth it too just keep reminding yourself everyday.  I would love to hear some feedback; if you want to share your successes, tips, struggles, etc. I would love to hear them. Drop me a line… fitness@lenoxia.com is my email or the address is Your Life Fitness 105 N. Main Lenox, IA 50851.  Until next week…