There is a myth about weight loss floating across the globe that no one even thinks about.  Most think that losing weight is an open and shut case; you eat healthy, you exercise and you lose weight right???  WRONG!  The true reality is that obesity is 60% mental and 40% physical.  For all those involved in the fitness industry; they know that they are not merely someone who helps you shed pounds, but rather someone who counsels you while you adapt to your body and accept the new person you are becoming inside and out. 

     So, what happens if you lose the weight, become a different person on the exterior, yet still feel that you are the overweight person you used to be?  This could mean disaster, which sends you right back to the beginning of your journey.  Read this brilliant article from MSNBC.com and overcome your “Phantom Fat!” 

Body-image experts say it’s not uncommon for people, especially women, who have lost a lot of weight to be disappointed to some extent to discover that they still aren’t “perfect.” The excess fat is gone when they reach their goal weight, but they may have sagging skin, cellulite or a body shape that they still deem undesirable. Like Hicks, some even continue to see themselves as though they are overweight.

Some specialists use the term “phantom fat” to refer to this phenomenon of feeling fat and unacceptable after weight loss.

“People who were formerly overweight often still carry that internal image, perception, with them,” says Elayne Daniels, a psychologist in Canton, Mass., who specializes in body-image issues. “They literally feel as if they’re in a large body still.”

Daniels and other experts suspect this may happen because the brain hasn’t “caught up” with the new, leaner body, particularly for people who were obese for many years and then experienced rapid weight loss.

“Body image is a lot harder to change than the actual physical body is,” Daniels says (source).

  Not only do people suffer from body image issues, they also doubt that their results will last.  The ups and downs of dieting mean that most have lost weight in the past, only to gain it back.  This fear of not succeeding while others are watching can be too much for some to handle. 

    The real answer to lasting weight loss doesn’t have to do with your calorie intake, or your exercise routine.  Rather it relies on YOU, to get rid of all the negative things, all the hateful things you say to yourself day in and day out.  Here’s a tip I give to my clients when I hear them do negative self talk…. for every bad thing they say to themselves aloud or in their head, they have to reverse it with something positive.  Over time, all the positive talk with help you overcome your negative outlook on body image.  Also, when you are trying to change your life for the better; it is important to surround yourself with positive people who give you encouragement.   All toxic relationships should be avoided or be taken care of.

Adria Ali

(CES, PES, CPT, BS)

     While searching the web; I found this great site that helps the “average jo,” figure out which foods are the best based on the advice of a dietician.  The program lets you pick between a number of variables such as calories, fat, carbs, sodium etc.  This is a fun an easy way to shorten your time at the grocery store.  You will no longer have to read every label of every food to find what products fit your needs!  Check out this cool site at healthcastle.com.

Adria Ali

(CES, PES, CPT, BS)

     In the heat of the summer we all perspire.  For many, the hot weather has a way of letting us know that we might need to freshen up here and there.  Who has time to go home and take a shower for the second half of their day???  If you want to be  fresh all day, it could be as easy as chewing a piece of gum!  This new gum, is said to have the ability to freshen your whole body!

Here’s a real challenge, then: chewing gum and smelling great all over. Impossible, you say? Not for the Japanese, who have invented a gum designed to freshen your whole body as it freshens your breath.

It’s all simple enough. Just pop a stick of Fuwarinka’s fresh citrus or fruity rose gum into your mouth. Masticate. (You might even try a little walking.) About an hour later, notice a marvelous aroma and wonder who in the world could smell so terrific. Realize it is you. Rejoice.

How does it work? According to its manufacturer, the scents are transmitted through your skin by mysterious substances called geraniol and linalool (source).

Available online at compactimpact.com.

   Now, dont’ get crazy… you still have to take a shower and wear deodorant.  However, chewing this gum could help make crowded places a little more pleasant.  They should be giving this gum out at the local gym; we could use some help!

Adria Ali

(CES, PES, CPT, BS)

     Do you have what it takes to look like a celebrity?   Fit Tip Daily combed the web to find Angelina Jolie’s favorite exercise.   Here is one exercise that keeps Angelina  in shape for all of those great flicks!  

To get a hot body, Gunnar Peterson, Angelina Jolie’s personal trainer, recommends making exercise a regular part of your routine, like brushing your teeth. He developed this exercise to work Angelina Jolie’s butt and obliques. Add this move to your exercise routine so you too can look like Angelina.

The exercise: Twisting lunge

A. Stand with feet parallel, arms at sides. Take a large step backward with left foot.

B. Turn so your upper body faces all the way to the left, and pivot both feet so your left foot faces forward and your right foot faces out (heel of left foot is perpendicular to right). Lower hands toward floor over left leg, being careful to keep left knee in line with left ankle. Pivot back to center and repeat on opposite leg. Do 12 to 15 reps; switch sides (source).

   For most of my clients this exercise might be a little easy.  So, to increase the intensity; try adding weights to this exercise. 

Adria Ali

(CES, PES, CPT, BS)

      Sometimes it’s the little things in a workout that make all the difference.  The speed of your repetitions, the weight that you use and even the way you place your hands can make a huge difference when it pertains to your results.  I this case, “Oxygen Magazine” wrote a great article on how a simple switch in your grip can shock your body into changing. 

UNDERHAND-GRIP CHIN-UP

Target Muscles:latissimus dorsi

Set Up: Grasp a chin-up bar with a narrow, underhand grip [A].

Action: Keeping your shoulders back and down, pull yourself up towards the bar [B]. Hold for a second, lower and repeat.

Here are some tips:

• Use an underhand grip (palms facing you).
• Keep your elbows tight to your body, so they remain in line with your shoulders.
• Have someone spot you under your knees or try a counter-balance machine to decrease the intensity of this exercise.
• Lift your chin over the bar at the top of the movement.
• Allow your arms to straighten fully at the bottom of the movement for a full range of motion, but do not lock your elbows.
• Keep your shoulders engaged throughout the set to maximize results and decrease your risk of injury (source).

   For even more variety; try doing 2 repetitions.  Then while at the bottom of the pull-up, change your grip and perform the next hand position.  You can do this for all of the various grip positions.  This will keep variety in  your workout and stimulate your body to change for the better.

Adria Ali

(CES, PES, CPT, BS)

     With all the media surrounding the death of Michael Jackson one of my favorite sites had an interesting article on the difference between cardiac arrest and a heart attack.  Do you know the difference???  Maybe this “tidbit” could change the way you look at the pop icons death.

A heart attack, sometimes referred to as myocardial infarction, occurs when there is a sudden blockage of a coronary artery that supplies blood to the heart. It is a circulation issue and can be thought of like a plumbing problem. The blockage causes part of the heart muscle to die.

It was reported that Michael Jackson suffered sudden cardiac arrest; learn more.

Sudden cardiac arrest is an electrical problem with the heart where the rhythm of the heart beat becomes chaotic and irregular. Since organization of the heart and its timing are controlled by the electrical systems, this chaos leads to complete malfunction of the intricate system of the heart and the heart simply stops beating. Sudden cardiac arrest is usually associated with an underlying heart problem — a previous heart attack or heart failure. When sudden cardiac arrest occurs the emergency treatment is to begin CPR (source).

     Most people do not go into cardiac arrest; they have heart attacks.  This is usually closely related to their eating habits and cholesterol levels.  The unexpected death of the “King of Pop,” let the world know that we could lose the ones we love in an instant.  Make everyday count, love like there isn’t an end, and treat your body with respect. 

Adria Ali

(CES, PES, CPT, BS)

     Antioxidants can be great for your body on many levels.  They make your skin clear, rid your body of toxins, and keep you energized.  Antioxidants can be consumed in many ways.  One of the best ways is through your food intake.  Eating a variety of fruits and vegetables may boost your endurance during y0ur exercise routine.  This study preformed on a group of healthy college students unveils the positive affects of antioxidants on endurance. 

The 12 fit college students, who were not regular exercisers, were given quercetin supplements for 7 days, which appeared to boost exercise endurance compared with a similar 7-day period without supplements, researchers report in the International Journal of Sports Nutrition and Exercise Metabolism.

Quercetin, a compound abundant in red apples, red onions, berries, cabbages and broccoli, and green and black teas, is believed to have multiple antioxidant and anti-inflammatory, and cell-energy activation properties that benefit health.

To test whether quercetin supplements benefit energy production in humans, Davis’ group enlisted 7 men and 5 women, an average of 23 years old, to participate in a crossover study. At the beginning of the study, investigators measured students’ maximum oxygen uptake and the number of minutes they could ride a stationary bike.

For 7 days, the participants followed their regular routines and diet, but drank Tang plus placebo, twice daily. For another 7-day period, the participants drank Tang containing 500 milligrams quercetin. The investigators again measured the volunteers’ maximum oxygen uptake and exercise endurance. This process was repeated after another 7-day period when volunteers drank similar tasting and colored Tang without quercetin.

Compared with days of no supplementation, the quercetin supplement periods were associated with a modest — nearly 4 percent — increase in maximum oxygen uptake. Quercetin was also associated with a 13 percent increase in “ride time” before the volunteers were too fatigued to continue.

These findings suggest quercetin “may be important in relieving fatigue that keeps (people) sedentary,” Davis commented in a university press release (source).

    To preform daily activities and exercise, oxygen is necessary to keep the muscles firing and endurance levels high.  Antioxidants play a key role in filtering out toxins and speeding up the rate at which your body exchanges oxygen and carbon dioxide.  If you have been slow, sluggish, and tired then maybe you should consider increasing the amount of anitoxidants in your diet.  If you can’t seem to get it from your food then seriously consider a supplement!

Adria Ali

(CES, PES, CPT, BS)

    Here’s a fun alternative exercise to add to your routine for weight loss or muscle gain!  This will firm up your butt and the back of your thighs while working your core.  If you try this exercise and it seems to be too easy, then try using one leg at a time, that will definitely turn up the intensity!

Start with your feet hip width apart and centered on the BOSU.

Push down into the BOSU with your feet lifting your hips up high. You will feel your hamstrings working. Hold this position for 30-60 seconds. Do not lift your shoulders or neck off the floor and keep your upper back flat (source)

     Don’t have a bosu???  Try doing this on the floor with either one leg or 2.  This exercise is easy to do anywhere.  If you need more resistance, then try holding some weights on your hips as you perform the exercise. 

Adria Ali 

(CES, PES, CPT, BS)

     Unlike other addictions… fitness is one that you should definitely share with your family.  Its easy to do your routines day in and day out; escaping into your own world in your head and fulfilling your serotonin boost.  Why not get your family involved and inspire others to feel the way you feel!  Making fitness a part of other peoples lives is a gift that keeps giving!  Here are some tips for getting your family in on all the fun benefits..

• Do activites that they enjoy:No one wants to hit the weights if they don’t enjoy it; especially in the beginning. 
• Start at their level:  You can’t go out and run sprints with your mom if she hasn’t been running.  Try choosing an activity that matches their intensity level and they will have fun doing.
• Add activity into daily routine:  Something as simple as walking around the mall can have an impact on someone who is sedentary.
• Buy them a fitness gift.  Something as simple as an exercise band or mp3 player can motivate others to start moving. 
• Invite, invite, invite:  Never stop inviting others to get active.  For some, the mere fact that you are inviting them, gives them hope that one day they will take you up on your invitation.

     These are simple things, yet people over look them and dive into their own routines.  Think of this as your “random act of kindness” for human kind.  Being active is a gift that should be shared with everyone. 

Adria Ali

(CES, PES, CPT, BS)

    Weight has a big impact on relationships and our own personal worth.  Women tend to be harder on themselves then men.  In this particular case, research shows that overweight women tend to view their “self worth” as lower based on their weight.  Therefore they chose mates that we less then adequate.  However, overweight men had a very different outlook on weight and their partners.  This article could change your own perspective on weight in your relationship. 

Fifty-seven couples were involved in the research (Keep in mind, this is a very small sample size. I don’t remember everything I learned in grad school biostatistics but I think I recall 200-500 being at the lower end of reliable when it comes to studies and sample sizes.) Looking at possible associations between body mass index (BMI) and relationship quality, researchers found that heavier women had lower quality relationships, which they themselves predicted were more likely to end. They tended to partner with “less desirable men and thought their partners would rate them as less warm/trustworthy.” 

Continuing with the sad findings, the male partners of heavier women were reported to have judged their female counterparts’ bodies less positively and rated heavier women as “less ideal” in terms of attractiveness and vitality.

Not surprisingly, when the roles were reversed – that is, when the man was the heavy one in the relationship – the same did not hold true. Men’s BMIs were not associated with relationship functioning.

“Prejudice and discrimination are commonly directed at overweight individuals,” Latner said. “However, few previous studies have examined whether weight stigma occurs within established romantic relationships. Our results suggest it does (source).”

    It’s a pretty well known fact that when anticipating a relationship, men tend to be visual, and think with their eyes.  When you think with your eyes instead of your brain; you are more apt to get the wrong picture 99% of the time.  For women reading this article; it should open their eyes to a different personal perspective on their body and their contributions to a relationship.  Beauty is only skin deep.  As Elanor Roosevelt once said, ” no one can make you feel inferior without your permission.” 

Adria Ali

(CES, PES, CPT, BS)