Healthy Cereal Update! Eat Up!

As regular readers of this blog know, I devoured (!) the interesting YEAR OF NO SUGAR book, and found myself similarly inspired to read and inspect food labels more and more, on the lookout for added processed sugar in said foodstuffs..

Lo and behold, that stuff really is everywhere. Even in my beloved "healthy" cereals, like Special K! Say it ain't so!

In my search for truly healthy cereals that don't taste like week-old soggy cardboard boxes, I came up with these great alternatives, mostly from the venerable Kashi and Cascadian Farm folks! Look below to see some of my newly-discovered preferred cereals!

Very few calories or fat grams per serving…Lots of fiber, low sodium, almost all organic ingredients...

Best of all, each truly tastes sweet (thanks to cane syrup or real cane sugar), is hearty and filling, and doesn't load you up with icky articifical flavors, colors, and processed sugar! If you're like me (heaven help you), you can even mix-and-match 'em! I kinda like that.

Only downside? The contents are slight, and the prices (comparatively) high on these cereals.

But, contrast that to the cost of sky-high medical bills that a poor diet may project into your future, and….

Schedule a free consultation with a Fitness on Call trainer today, and learn more about how you can benefit from regular exercise, brought to you on your schedule!

Write or call today! (704) 292-5345 or fitnessoncallnc@gmail.com!

Losing Weight For the Health Benefits? It Ain't Magic!

Here's a great news story, detailing how stage magician Penn Jillette lost a large amount of weight, in response to his doctor's orders.

My favorite part of his tale is the almost immediate effect the weight shedding had on his health! His doctors told him he could drop almost every medication he was taking when overweight!

That is what I advocate most about proper diet and exercise! It's how amazing it makes you feel, and those added health benefits are so wonderful!

That's what it's all about! If you lose a pant size, or add a bulging bicep, well, those are the fringe benefits of exercise and diet!

Photo courtesy of PEOPLE magazine.

Schedule a free consultation with a Fitness on Call trainer today, and learn more about how you can benefit from regular exercise, brought to you on your schedule!

Write or call today! (704) 292-5345 or fitnessoncallnc@gmail.com!

Who (or What) Keeps You Accountable?

Many folks hire me, as an in-home personal trainer, to keep them accountable to their health and fitness goals. That is, they know if they have somebody come to them, at an appointed time, they'll stick to their schedule and promises! Without that, some people begin making excuses to themselves, and, soon,  their workouts (and original goals) fall by the wayside.

But, take a look at this interesting article, about a dad who pledged to get in better shape, in reaction to his 12-year-old son's return from a devastating coma, and his following recovery efforts

It's amazing what can inspire us, and keep us motivated. 

A loved one who needs us. 

A trade created for the benefit of all parties.

A gesture or a smile meant to show full support.

Who (or what) is keeping you going? Keeping you accountable ?

Who are you cheering on?

Photo: Reddit

Schedule a free consultation with a Fitness on Call trainer today, and learn more about how you can benefit from regular exercise, brought to you on your schedule!

Write or call today! (704) 292-5345 or fitnessoncallnc@gmail.com!

Sugar Over-Consumption! The Same as Alcoholism?! It CAN Be!

I'm currently obsessed with this new book, YEAR OF NO SUGAR.

I first thought this would be one of these super "touchy-feely" books, written by an off-the-grid extreme vegan dieter, but  it's not.

The book crosses Morgan Spurlock's gonzo pop journalism style, with the middle-class wit of Erma Bombeck, as it exposes how sugar (and its spin-off, high fructose corn syrup) is in everything. I mean everything.

What once was seen as a rare (and expensive) spice is now used as the basic baking ingredient in everything from cereals, drinks, bread, and even salad dressings!

Also addressed is just how the current over-consumption of sugar affects the body, specifically the over-worked liver, leading often to a condition called non-alchoholic fatty liver disease. NAFLD leaves the liver in the same shape as seen with alcoholism…An astounding one in four Americans have NAFLD.

You'll be shocked.

My current infatuation with this book coincides with a sugar cut-back in my own life. I just now returned from a local grocery store, where I tasked myself to check the cereal aisle, with an eye toward label-gazing.

Wow. Even my once-beloved Special K (recall my earlier post?) lists sugar as its 2nd ingredient. As did unfrosted Corn Flakes, most granola-based cereals, rice and wheat Chex, even that perennial "healthy" fave, Kix!

What's a person to do?

Again, I'm all about moderation (as is the YEAR OF NO SUGAR author, Eve O. Schaub), so it's unrealistic to think you'll be able to avoid added processed sugar completely, so just be aware and educated! Read those labels! Watch added sugar (even under its many "aliases," such as dried cane syrup, invert sugar, molasses, sucrose, brown rice syrup, honey, and maple syrup), look out for high fructose sugar, and play it as smart and safe as you can! Just stay awake and aware!

Add some exercise to that above prescription, and you end up as a healthy and happy camper!

You're already sweet enough.

Schedule a free consultation with a Fitness on Call trainer today, and learn more about how you can benefit from regular exercise, brought to you on your schedule!

Write or call today! (704) 292-5345 or fitnessoncallnc@gmail.com!

Are You Getting There?

So, do you have fitness or wellness goals?

Do you want to simply look better? Drop some weight?

Or, are your goals centered around better health, and an improved quality of life?

Ask yourself this: Is what I'm currently doing getting me closer to my goals?

Let us help.

An in-home personal trainer, coming to you for regular customized workouts, can get you started on your journey!

Not only will a trainer keep you accountable (by helping you stick to a regular fitness schedule), but he or she will guide you, as you progress upwards to your own personal goal, be it to look better, feel better, or just regain that extra energy you once had!

Schedule a free consultation with a Fitness on Call trainer today, and learn more about how you can benefit from regular exercise, brought to you on your schedule!

Write or call today! (704) 292-5345 or fitnessoncallnc@gmail.com!

Wanna Lose Weight? Take a Hike! On a Bike!

This recent (and very inspiration) article talks about one man's courageous efforts to lose a great deal of bothersome weight--by riding his bike across the United States!

Of course, you don't have to go thru such lengthy extremes to drop a few pesky pounds, but a fun bike can help you quickly slim down!

Some benefits of biking include not only weight loss, but also all-over toning! It also gives you a ton of great calorie-blasting aerobic exercise, and adds fat-burning muscle! Best of all, it's low-impact, energy-boosting fun!

You can bike with friends (who can also keep you accountable), making such outdoor excursions even more fun!

So, what are you waiting for? Dust off that helmet and get out there!

Photo by Alexander Shustov.

Schedule a free consultation with a Fitness on Call trainer today, and learn more about how you can benefit from regular exercise, brought to you on your schedule!

Write or call today! (704) 292-5345 or fitnessoncallnc@gmail.com!

Summertime in the Park! Come Exercise With Us!

With summer upon us (finally), it was a great time for me to train some clients in a wonderful nearby sunny park! Click below to view some of the fun!

Above: We always start with a nice warm-up!

Above: Some reverse leg extensions 
for firming the hamstrings and rear!

Above: Now for some bicep curls (for firming
those upper arms) using resistance bands!

Above: Now we're working the 
triceps, the back of the arms!

Above: Some powerful "punch outs" for 
working the abs, obliques, and core! HIT ME!

Above: Some overhead presses, using light
weights, to firm up the shoulders!

Above: Good work! Now for the cool-down! 
Come join us next time!

Schedule a free consultation with a Fitness on Call trainer today, and learn more about how you can benefit from regular exercise, brought to you on your schedule!

Write or call today! (704) 292-5345 or fitnessoncallnc@gmail.com!

It's All About--Moderation!

Here's an interesting article (click here) all about one man's terrible kidney problems being caused by drinking excessive amounts of iced tea!

I admit it. I drink a ton of tea on a daily basis! Sure, it's nowhere near this man's staggering sixteen cups of 8-ounce teas, but…

This brings up a perfect moment to talk about food, diet, and…moderation.

You've heard it before. "Everything in moderation." But, that's so true when trying to follow a realistic diet that works for you!

Why do most diets fail? They simply aren't realistic. To think you can live off of celery and water for the rest of your life is silly. We all crave snack foods from time to time, so…

Here's the trick: If you like eating, say, eight Oreo cookies a night, try cutting back that amount and making it four cookies. You drink two beers in an evening? Try to make it one every other evening. You eat out at a restaurant four times a week? Try to make it two.

Not only does this help you cut down on empty calories and fat (and feel like you're not denying yourself anything), but you still satisfy the cravings for these foods and drinks, satiating the mental and emotional needs for them, in a way an all-celery diet won't.

So, be firm, but realistic, when it comes to exercise and diet!

Schedule a free consultation with a Fitness on Call trainer today, and learn more about how you can benefit from regular exercise, brought to you on your schedule!

Write or call today! (704) 292-5345 or fitnessoncallnc@gmail.com!

Strength vs. Smarts? Brain vs. Brawn? They Can Work Together!

The cartoon panel below makes its joke on the basis of there being a huge difference between physical and mental exercise, but, in fact, the two should always work closely together!

It's a terrible (and antiquated) myth that those into exercise and/or bodybuilding are not heavy on smarts. In fact, using knowledge and experience in your pursuit of health and fitness is a must when reaching for your goals!

Be smart in all activity. Be aware of your overall goals and what it takes to achieve them.

Bring along a friend or "spotter" when exercising, at home or in the gym. A friend (or trainer) can advise you on proper form and movement, helping to avoid injury and stress on the body.

A trainer can also explain, when working out, what body portion is being exercised at a given time, and how it is being worked. He (or she) can help explain the uses and movements of the various weight machines and devices at a gym, also!

Never try to be a superhero, or "show off" in the gym, or when using weights or machines. Fitness is not a contest, and I've witnessed so many folks hurt themselves trying to lift that much more weight, or perform a flashy (but silly) move! Know your limits and personal "safety zones!"

Eat (and drink) right. Educate yourself on the fuels your body needs to be at its best! A personal trainer can also advise on such meaty matters!

Get plenty of rest! Sleep plays an important role in health and exercise recovery!

So, education does go hand-in-hand with fitness, your body, and your health! 

Stay strong and smart!

Schedule a free consultation with a Fitness on Call trainer today, and learn more about how you can benefit from regular exercise, brought to you on your schedule!

Write or call today! (704) 292-5345 or fitnessoncallnc@gmail.com!

Today! Are You Making Progress?

"Is what you're doing today getting you any closer to where you want to be tomorrow?"

Sure, it's sorta a "touchy-feely" kind of quote, but really think about it.

In the world of fitness and exercise, any healthy new habits can get you closer to your goals! Recall this (click here) previous post?

Just cutting down on that snack food you find yourself reaching for, or adding that much more walking per day, or taking the stairs instead of the elevator or escalator…

Adding more glasses of water to your diet, doing simple exercises while watching TV, or walking the dogs (or cats) a bit more…

All those things add up to major contributions to your health and fitness levels!

You do have time to make these simple changes. You can do it!

Schedule a free consultation with a Fitness on Call trainer today, and learn more about how you can benefit from regular exercise, brought to you on your schedule!

Write or call today! (704) 292-5345 or fitnessoncallnc@gmail.com!

Exercise? Keep it Simple! Take a Walk on the Healthy Side!

So many folks are turned away from exercise, thinking, "Oh, I don't have the time or equipment to get in shape!"

Wrong!

Even if you can only take a short walk (10 minutes), twice a week, that really counts!

Walking can reduce the risk of heart diseases, improve blood pressure and blood lipid profiles, help keep your weight down, and enhance your overall mental well being!

Think about this: If you walk for ten minutes, twice a week, that's 20 minutes a week! 

End of the month? 80 minutes! 

End of the year? 960 minutes! 

That's 16 hours a year you've exercised! 

That's 16 hours more than most people exercise at all!

So, pat your self on the back, put on those sneakers (or "tennis shoes," if you prefer), and take a stroll!

Schedule a free consultation with a Fitness on Call trainer today, and learn more about how you can benefit from regular exercise, brought to you on your schedule!

Write or call today! (704) 292-5345 or fitnessoncallnc@gmail.com!

Summer is Coming! Are YOU Ready?

It's not too late to get in top shape for summer and bathing suit season!

Mention this post, and get your first two fitness sessions free (in addition to your free initial consolation)!

This is a limited-time offer, so act now!

Schedule a free consultation with a Fitness on Call trainer today, and learn more about how you can benefit from regular exercise, brought to you on your schedule!

Write or call today! (704) 292-5345 or fitnessoncallnc@gmail.com!

Slow-Fading Fast Food? The Burger That Wouldn't Die? What's YOUR Opinion?

Take a look at this (link here) recent article on the amounts of preservatives added to fast foods, and whether or not they add to the "artificial" nature of such consumables...

Sure, we know this kind of food can be convenient, affordable, and tasty, but we also know it all just basically consists of empty calories, offering no real nutritional value.

Plus, when you take into account the added sugar, salt, and chemicals…It's just not a good idea to make a regular diet of this kind of food.

Tine to confess. I probably eat "outside food" more than I should. It's the usual story. They're "on the way," and convenient once lunchtime rolls around. About three times a week, I find myself at McAllister's,or a steak house.

But, what do I order? If I do have an occasional burger, I order the smallest one available, with only added ketchup and pickles! My side item? Broccoli. Usually.

At places such as McAllister's? I try to grab a simple BLT (with light amounts of bacon), or a turkey sandwich, with fruit as my side.

So, what is your stand on fast food? How often do you eat it, or buy it for your family?

Confess! I did! 

It's ok. We all do it. The idea is to only do it only occasionally, with an eye toward more healthy eating on a regular basis!

Schedule a free consultation with a Fitness on Call trainer today, and learn more about how you can benefit from regular exercise, brought to you on your schedule!

Write or call today! (704) 292-5345 or fitnessoncallnc@gmail.com!

What Are the Best Breakfast Cereals? The Most Nutritious? The Best-Tasting?

You're tired of hearing it.

"Breakfast is the most important meal of the day!"

But, it really is true! Even WebMD says, "Short on time? Eating a wholesome, nutritious morning meal will probably save you time in the long run. By recharging the brain and body, you'll be more efficient in just about everything you do.

But, what about if you're ditching breakfast in order to shave calories, and lose weight? WebMD: "Skipping meals, especially breakfast, can actually make weight control difficult. Breakfast skippers tend to eat more food than usual at the next meal, or nibble on high-calorie snacks to stave off hunger. Some studies suggest that people tend to add more body fat when they eat fewer, larger meals than when they eat the same number of calories in smaller, more frequent meals. "

So, it's very important to grab some sort of food item before starting your busy day, but which one?

I tend to love cereal, and, as far as nutrient-packed flakes go, nothing beats vitamin-infused Special K. It's not too bitter (unlike Total or Wheaties cereal), it's lightly sweet, and can be added to other cereals easily, to create unique tastes! It's also affordable, and makes for a great snack!

But, there have never been so many breakfast foods and cereals to select from, as there are today! Just look at your local market breakfast isle! 

So, what is your fave breakfast of choice, and why? I'd love to hear about your experiences and likes/dislikes, so comment below!

Schedule a free consultation with a Fitness on Call trainer today, and learn more about how you can benefit from regular exercise, brought to you on your schedule!

Write or call today! (704) 292-5345 or fitnessoncallnc@gmail.com!

Be Strong and Feel Great! You're Never Too Old! One Man's Story!

Here's (click here) a great inspirational tale from 54-year old Mark Jordan! 

Mark has set the world's record for the most number of pull-ups in one day (an astonishing 4,321 pull-ups!), and proves that nobody is too old to get in shape and feel great!

Let me tell you a bit about my story. I'm now zeroing in on age 50. It's hard for me to believe, but, thanks to the addition of exercise to my weekly routine, I truly feel better than I have at any other time in my life! 

I feel energetic, positive, and ready to go at all times!

No matter your age, your life experience, or your exercise history, you can become stronger, healthier, and more positive, thru fitness!

It's not too late!

Above: Yes, that's me! Age 11 (left) and today (right) at age 49!

Schedule a free consultation with a Fitness on Call trainer today, and learn more about how you can benefit from regular exercise, brought to you on your schedule!

Write or call today! (704) 292-5345 or fitnessoncallnc@gmail.com!

One Coke Equals a Four-Mile Run? Do The Math!

Here's a great article about a great idea, from the DAILY MAIL…

----------------

If you knew you would need to go for a four-mile run to burn off the calories you have consumed, would you drink a bottle of Coca-Cola?

Scientists are calling for exercise data to be printed on packaging - because they think calorific information is meaningless to most people.

A 500ml bottle of Coke, for example, contains 210 calories, more than a 10th of the daily recommended intake for a woman. But US scientists think that statistic is ignored by most people and does not work as a health message. Instead, telling them that it would take a 4.2 mile run or 42-minute walk to burn off the calories is far more effective.

The researchers, from the Johns Hopkins Bloomberg School of Public Health in Baltimore, found that teenagers given the information chose healthier drinks or smaller bottles.

Other scientists have called for the same approach to be taken in fast food restaurants. They say that if a menu tells you a double cheeseburger will take a 5.6-mile hike before the calories are burned off, most people would rather choose a smaller hamburger which would require a walk of 2.6 miles.

The findings, published in the American Journal of Public Health, adds to growing evidence suggesting that calorific information is ignored by most people. Study leader Professor Sara Bleich said: "People don’t really understand what it means to say a typical soda has 250 calories.

"If you’re going to give people calorie information, there’s probably a better way to do it.

What our research found is that when you explain calories in an easily understandable way such as how many miles of walking needed to burn them off, you can encourage behaviour change."

The research team displayed signs in six corner shops in Baltimore, presenting facts about a 590ml bottles of fizzy drinks. The signs said that to burn off the 250 calories in the drinks would require 50 minutes of running or a five-miles walk. The scientists found that customers bought far more healthy drinks once the signs went up.

The average calories of the drinks they purchased dropped from 203 calories to 179. Water purchases, meanwhile, increased from 1 per cent to 4 per cent.

Prof Bleich said the findings were especially relevant for young people.

"This is a very low-cost way to get children old enough to make their own purchases to drink fewer sugar-sweetened beverages and they appear to be effective even after they are removed. There is a strong scientific link between consumption of sugary beverages and obesity. Using these easy-to-understand and easy-to-install signs may help promote obesity prevention or weight loss."

Separate research found that the same idea worked in fast food restaurants.

Scientists at the University of North Carolina found that exercise information persuaded people to choose more healthy food on menus.

Professor Anthony Viera at the University of North Carolina said: "We believe that labels displaying information about physical activity will allow people to better appreciate the trade-offs of high-calorie foods, and thereby influence them to make choices for foods with lower calories. And we think that labelling foods like this may even have the extra benefit of promoting physical activity."

--Ben Spencer

Schedule a free consultation with a Fitness on Call trainer today, and learn more about how you can benefit from regular exercise, brought to you on your schedule!

Write or call today! (704) 292-5345 or fitnessoncallnc@gmail.com!