30 Days To Lean New Program

by Kim Miller | Nov 5, 2014 | Uncategorized

In this week’s blog, I want to tell you about a new trial program I am running beginning  November 17th. I wanted to let you know ahead of time before you continue to read because I rarely market programs on my blog.

The program starts Monday  ^{November 17th}  and is designed for people who desire to lose weight( 8-15 lbs in 30 days) and feel good  before the holidays.

You know that I am not about gimmicks or superficial weight loss plans. This program is everything but that. It differs from my coaching programs in that it is designed for those  “no nonsense- tell me what to eat, drink, and what exercises to do- and I will do it people.”

Routinely, since I have been training people, over 14 years, I have been asked consistently by clients to put together meal plans so they could lose weight. Over the years I have rejected this, because it was my belief, and still is, that people will gain the weight back once they have gone off the meal plans.

 So What Is Different?
Here’s the thing. I know, and science says that after about the age of 35 years, most people need to eat differently to lose weight. Remember how easy it was to lose weight as a young adult? We just cut back on what we were eating and exercised a little more and the weight came right off. I remember those times myself. Instead of having 3 cups of pasta, I would have a cup and a half.  Instead of having a half loaf of homemade white buttered bread I would have 3 slices.  I could drop 5 lbs in 2 days with no problem. And I could keep the weight off for a long time. As for many of us, those days are long gone, and well they should be. I almost feel like weight gain is nature telling us to get our heads straight on how we should be eating healthier as we get older. Thriving on pasta and white bread today would kill me.

While I continue to believe that telling people what to eat is an approach I don’t generally agree with, there are times, I recognize that in the short run, doing so may be highly effective. I still believe that people achieve weight loss best in the long run (as opposed to dieting for a lifetime) when they are armed with knowledge, and then through gradual mind shifts, and human support they begin to lose weight smartly.  And by smartly, I mean for a lifetime. In other words, the habits they develop are ingrained so much that a new lifestyle has begun. A lifestyle that is healthier, happier, less limiting, less scary, more energized, and certainly one that just feels better day in and day out.

But what I have noticed and what has been troubling me is that it is often difficult to get people to the point of changing their diet. In fact I feel that although many people agree with me, and realize they have to change their diets to lose weight, it seems some people still have this little part of them that says, “I really don’t need to change my eating/drinking habits.  I can lose weight just by counting calories.” I often recommend to this type of person to try an experiment. Eat nothing but whole foods for 3 days and see what happens. They all lose lots of weight of course. One client dropped 8 lbs in 3 days ( no I did not starve him).  I had to tell him what to eat because he thought” whole food” on the wrapper meant that it was gluten free and had no preservatives.  This experiment causes a mind shift for people. Do they continue eating cleanly?  Sometimes yes and sometimes no.

The  important point is that the realization is there that you do not need to starve yourself to lose weight but that you can be lean if you change what you eat. This group is typically difficult to reach for the long haul because of the lifetime poor habits. But it is really the second type of person that I am trying to reach and who I see more often in my practice. This group eats healthy but can’t lose weight.

This second group often eats wholesome and clean foods and exercises almost daily.   They often say, “I eat healthy. I eat moderate portions, I should be able to eat a few bad things now and  then. Why can’t I lose weight?”  What I have found is that they forget they want to lose weight. They have no problem maintaining their weight which is good, but what they fail to realize is that there is a light at the end of the tunnel, but only if they forego some of the poor eating choices while in the process of weight loss. Once they have lost the weight, they can combine the good habits that they have created over the years and intermittently have the greasy pizza or sugary dessert. I tell these people,” hang on to all the good choices you make, add a few more daily vegetables, develop more’ go to’ foods to make life simple and be done with it. Lose the weight knowing that you’ll maintain it even when you have the occasional treats.”  This is the group I am aiming to help.

The Program. The Purpose.  30 Days.

1.  Create a mind shift that causes you to realize that food choices matter in weight loss/in health.
2. Lose 8 -15 lbs in 30 days.
3. Reduce food craving and make your life simple.
4. Get the motivation to get the job done.

The Significance
The most important part of this 30 day texting/email program is not that you lose a lot of weight, but I believe you will, but rather, that once you see you are losing weight you will make that mind shift that has been holding you back for so long- you know that little inner head that says, I don’t need to change anything to feel better- look better- be better. I eat healthy. I should be losing weight.”

It is my hope, and that is why I am calling this a trial run program, that once you see how much weight you really can lose by eating not just healthier, but eliminating many of the filler junk foods (such as  protein bars,  chia seed cookies), you will make the needed mind shift  that is necessary to continue your weight loss goals.

The texting/email program is only 30 days.  The main goals are to lose 8-15 pounds as well as develop a mind shift that says, yes I can do this! To be included please let me know by this Friday ^{November 14th.}. We begin on Monday ^{November 17th}  but I will need to send you and the group instructions ahead of time. You will need certain foods and I will give you some of my recipes that I never give out. There is nothing fancy about this plan and you must be willing to commit to 30 days. Do not worry about having to eat strange or exotic food but you will need to be committed and follow the guidelines.  You will not be hungry.  The recipes are simple and based around high nutrient values. You will not be cooking all day. All you have to do is follow the instructions via text/email. There is no face to face or telephone consultations unless you absolutely need to talk. This is a no nonsense approach that will cause you to lose weight. It is designed for those that eat many healthy foods now, want quick progress before the holidays approach, and understand that mind shifts are a necessity to healthy change.  It is not designed for the person who is not motivated to stick to the plan for 30 days. The fee is $199.00 for the 30 days.  And you may add a spouse or friend for no additional cost. The only thing I ask is that you do not forward my texts and or emails, or give out my recipes that you will receive weekly.  If you have questions, please call, email or text me. All My Best, Kim

The Core: Exercises For Lean

by Kim Miller | Sep 22, 2014 | Uncategorized

The Core: Why it is Important/How to Get it Lean!   

My experience in helping people obtain a stronger core is usually initiated through their desire to have a leaner looking waistline. Although this is a good reason to get working on core development, hopefully last week’s article sparked several more motivational reasons for obtaining a stronger core.

Go to https://bodysmartinc.com/?p=2095  to get up to date on how a functional strong core not only aesthetically enhances one’s body shape, but also improves daily living mobility in routine tasks such as gardening and picking up the grand kids, to better posture and balance, to improved back mobility and decreased back pain, to more power and agility in athletic play.

There’s a funny story I like to tell about the core. A 325 pound linebacker walks into a gym and after a warm up begins squatting with an 850 lb bar setting on top of his back. A new to the fitness scene guy walks into the gym that day, sees him squatting and wonders if he can do the same exercise as this 325 pound linebacker. “Smartly,” he realizes he should start with a “lighter weight” so he stacks the bar to 425 lbs and proceeds to go down into the squat position with the weight on his back. As he goes down to squat with the weight on his back, his whole body collapses to the floor. He looks up to see if he can get help, but no one is around. He loses consciousness for a brief moment and within seconds afterwards he observes that many of his friends are surrounding him saying, “What are you doing? You are crazy!”  Your big belly is not strong enough to lift that heavy weight! Not understanding, the new to the fitness scene guy looks at them totally confused and sighs, saying, “I was not trying to lift the weight with my belly! I was trying to lift it with my legs!” His friends rolling their eyes sigh, and grudgingly help him up.

What is The Point?
Our legs, our arms, our backs and our chest are only as strong as our core. Only when the core is strong can the body get stronger. We are limited by the strength of our core in further enhancing our muscular strength, our muscular power (women not excluded) and our general daily energy stores.

Making Sense
If you are one of my new clients, you probably have noticed that I am a big believer in using the machine weights for general body strengthening. Anyone new to fitness or who has been out of fitness for a year or two or longer, I place into my 12 week strengthening jump start strength machine program.  This program progressively conditions and strengthens all the major muscle groups of the body while simultaneously working the core muscles functionally.

Some trainers suggest that machines for strength training are non functional in building core stability because of the back support on most strength machines, but if we consider  that the core structures of the abdominal wall are being stressed just enough to manage the new weight then the core is actually being enhanced functionally as the weight increases.  By managing this aspect well, that is increasing the weight smartly and having the person stabilize the core as they press the weight, over the 12 week period of time, the client becomes stronger not just in the individual muscles but in the core stabilizing muscles as well.

Bottom Line
Don’t let all the information on strength training confuse you. Get into a solid 12 week program that includes 8-12 machines and progress it incrementally. The additional nuances of training with free weights and body weight can come later. Get your core strong by getting your muscles strong using the progressive overload technique and practicing core stabilization when lifting weights.  You may find additional information on a beginner’s strength program at https://bodysmartinc.com/?p=246. There you will find a comprehensive program for beginners or for those people that have been out of the fitness realm recently.

Last Week’s Get Rid of The Squish in the Middle Tip:
Eliminate bread of any kind. Including whole grain bread!

This Week’s Get Rid of the Squish in the Middle Tip:
Get you carbohydrates mainly from low glycemic fresh vegetables. Think 5 vegetables raw daily and 4 vegetables steamed daily. Roast vegetables sparingly.

The Core: Why it is Important. How to Get it Lean

by Kim Miller | Sep 14, 2014 | Uncategorized

1. Core for the Everyday. Bending to put on shoes or scoop up a package, turning to look behind you, sitting in a chair, or simply standing still — these are just a few of the many mundane actions that rely on your core and that you might not notice until they become difficult or painful. Even basic activities of daily living — bathing or dressing, for example — call on your core.
2. Core for on the Job.  Jobs that involve lifting, twisting, and standing all rely on core muscles. But less obvious tasks — like sitting at your desk for hours — engage your core as well. Phone calls, typing, computer use, and similar work can make back muscles surprisingly stiff and sore, particularly if you’re not strong enough to practice good posture and aren’t taking sufficient breaks.
3. Core for a Healthy Back. Low back pain — a debilitating, sometimes excruciating problem affecting four out of five Americans at some point in their lives — may be prevented by exercises that promote well-balanced, resilient core muscles. When back pain arises, a regimen of core exercises implemented at the proper times is important in alleviating pain, as well as back stretches.
4. Core for Healthy Sports Engagement.  Golfing, tennis or other racquet sports, biking, running, swimming, baseball, volleyball, kayaking, rowing and many other athletic activities are powered by a strong core.
5. Core for Housework, Fix-it Work, and Gardening. Bending, lifting, twisting, carrying, hammering, reaching overhead — even vacuuming, mopping, and dusting are acts that spring from, or pass through, the core.
6. Core for Balance and Stability. Our core stabilizes your body, allowing you to move in any direction, even on the bumpiest terrain, or stand in one spot without losing your balance. Viewed this way, core exercises can lessen our risk of falling.
7. Core for Good posture. Weak core muscles contribute to slouching. Good posture trims your silhouette and projects confidence. More importantly, it lessens wear and tear on the spine and allows you to breathe deeply. Good posture helps us gain full benefits from the effort we put into exercising, too.

How To Survive Summer Workouts

by Kim Miller | Aug 11, 2014 | Uncategorized

Some years ago, when I considered myself a runner in the classic sense of actually living and breathing the runner’s lifestyle, there was a popular 10 kilometer race in Milan, Ohio. The race was a highlight of the very popular, annual Milan Melon Festival. It was always held over the Labor Day weekend. Each year over 100,000 people would journey to this small village of less than 1,500. The temperatures on race day were invariably over 95 degrees and 95 percent humidity! I loathed it.
I always envisioned a personal best at this race because it was a flat, out-and-back course. For those of you that are not runners, ‘flat, out-and-back” courses are the kinds of courses where runners hope to attain their personal best time. There are no fancy undulations or patterns to the course to slow down their times or to keep them from funning ‘flat-out’. The Milan course was a dream for runners who were seeking a personal best time. And I, year after year, and for many years of my youth, was one of those personal best seekers.

What I Failed To Consider
Runners, and often tennis palyers, are infamous for putting up with a lot of physical pain. They enter long and difficult races, many times in extreme conditions such as the heat and humidity of the Milan Melon Festival Run. In spite of the punishing conditions, they still run like mad people – in a good way. They incur much pain and suffering – in a good way. Then after the race is over, they forget about all the pain and about all the suffering, only to seek out another race for another personal best. My opinion of them is . . . you gotta love them! Here’s the problem though: In my situation with the extreme heat conditions of the Milan Melon festival, I didn’t just forget how painful that race was, but I failed to remember how dangerously hot it was.

What is Heat Exhaustion and Heat Stroke?
Heat-related illness is when your body can’t keep itself cool. As the air temperature rises, your body stays cool when your sweat evaporates. That’s the good stuff. But sometimes on hot, humid days, the evaporation of sweat is slowed by the increased moisture in the air. When sweating isn’t enough to cool your body, your body temperature rises, and you may become ill.
Heat exhaustion happens when your body gets too hot. It can be caused by physical exercise or hot weather. You may experience: heavy sweating, weakness, confusion, dizziness, nausea, headache, fast heartbeat.
Heat stroke is when the internal temperature of the body reaches 104°F. It can happen when your body gets too hot during strenuous exercise or when exposed to very hot temperatures, or it can happen when heat exhaustion isn’t properly treated. Heatstroke is much more serious than heat exhaustion. Heatstroke can cause damage to your organs and brain. In extreme cases, it can kill you.
In warm to hot conditions, most adult tennis players will lose between 1.0 and 2.5 liters of water during each hour of competitive singles. Sweat rates of 3.5 liters per hour are not unusual when:
1. the environment gets hotter and more humid,
2. as intensity of play increases, and
3. as a player becomes more aerobically fit and acclimatizes to the heat.
Sweat is mostly water, but it contains a fair amount of sodium and chloride. Clinical evidence supports a relationship between heat-related muscle cramps and a high sodium loss. Without adequate sodium replacement, the cumulative effect of such losses can lead to a progressive sodium deficit after several days of playing or training in the heat. The effects of inadequate sodium replacement cause muscle cramps or increased heat exhaustion during subsequent play.
One reason that tennis players don’t always offset sweat losses with fluid intake is that, during a match, thirst is usually not a rapid enough indicator of body water losses.
Because players don’t always feel the need to drink as much as is needed they should follow a predetermined hydration plan, whether they are thirsty or not. Studies have shown significant decreases in muscular strength, muscular endurance, physical work capacity, and even mental performance, with only marginal to moderate body water losses. Also, current research shows that fluid ingestion reduces internal body temperature, as well as muscle glycogen use, during prolonged exercise. These factors contribute to improved performance.
If you are prone to heat-related muscle cramps during hot weather, you might consider increasing your intake of foods and liquids containing salt. Avoid drinks that contain caffeine or alcohol; they will accelerate fluid loss.

General Gotta Know Heat Smarts For Summertime Activities

Lifetime fitness means taking it down a notch in extreme heat conditions. But oddly enough, while many people will agree with this statement yet, none-the-less, will take pride in not heeding this advice.
And just what do I mean when I say “lifetime fitness means taking exercise down a notch in the heat?”
Many of us strive to be healthy, lean and fit. However, lifetime fitness encompasses more than being healthy, lean and fit. Lifetime fitness is not the superficial kind of fitness where people cycle through periods of being hyped up to crashes into a sedentary lifestyle, on and off, throughout their lives. This kind of fitness approach is comparable to yo-yo dieters, people who get hyped up about a new diet only to yo-yo back to their old lifestyles and body weights. This behavior saddens me. It is self defeating. Many athletic and fitness striving people desire to do things right. It is their impatience with obtaining quick results that is their downfall. This impatience is why many people end up simply reading but not heeding sound medical advice of being safe when exercising in the heat.

Get The Right Mindset
Situation It is hot and humid outside but I have not worked out yet.
Mindset – It is not the end of the world. Either go inside and train at a gym, or drink lots of water ahead of time and then go outside and train with a decreased intensity.
Making a decision is key here!
Situation It is hot and humid outside but it’s important that I train hard today because I have a race or match coming Up.
Mindset – I can train later in the day or early in the morning. It will be inconvenient and out of my regular routine, but I can do it this once, or I will decrease my intensity today knowing that this is only one of many challenges I have in my lifetime.

When it is hot and humid, do the sensible thing – take it down a notch.

Lifestyle Change Is Not About Will Power

by Kim Miller | Aug 4, 2014 | Uncategorized

1. Mindset – Realize that most lifestyle information takes behavior modification.  However behavior modification takes time. If you are looking for a simple fix, such as losing 10 lbs in 2 weeks, it can sometimes work by engaging will power. However, in true lifestyle change, the aim must be to focus less on will power, of which we have a limited supply, and focus more on organizational skills in eating cleaner and exercising more.

2.  Mindset – Realize one must use the brain. Any diet that does not ask us to use our brains typically fails. Know that we have to be engaged actively to lose weight and change our life for the better. Being placed on a diet is a sure loser, but integrating what you know from all the reading you have done on healthy living over the years is a first step in asking your brain, and yourself, to take responsibility for change.

3. Mindset – Don’t underestimate the power of inspirational readings. My most successful clients rarely look only to themselves for inspiration. Many implement daily readings that reflect who they want to be.  In years past, inspirational reading was given little credit in the world of science. Nowadays we know better.  When we stop learning, and stop being inspired by others, the aging process really kicks in halting our ability to move forward on improving ourselves.