I was working late one night last week when my wife walked into the room and interrupted my frantic typing. “I need to ask you something important: Do you think you can do this forever?”
I looked up from my computer, unsure if she was asking about my typing or our week-old marriage.
“Excuse me?”
Then she clarified: “Do you think you can write about nutrition and fitness forever?
My answer could have just been “yes,” but when it comes to health, nothing is ever as simple as it should be. So instead of telling her why I was confident about my future, I decided to show her how many dangerous mistruths still exist.
You would think that I would run out of things to write about, but health seems to change on a weekly basis. There are minor changes, like finding out that coffee might boost fat loss in men—but not women—or that toning shoes actually don’t help improve your body (Ok, maybe that wasn’t much of a surprise). But the bigger problems are myths that persevere, no matter how much research is published or anecdotal information proves them incorrect. Consider the following the statements. Can you identify which ones are false and which are true?
The latest research indicates a diet high in saturated fat causes cardiovascular disease.
Eating late at night makes you more likely to store fat.
Eating multiple meals (4-6) speeds your metabolism more than eating fewer meals (2-3).
Egg yolks are bad for your cholesterol.
A high-sodium diet is one of the biggest problems causing high blood pressure.
Now some of the answers might seem pretty obvious. If that’s the case, I’m happy. I want people to be informed and knowledgeable about their health. But when I shared this quiz with a panel of hundreds of adults, on average, they responded correctly to only one question. (For the record, my wife scored better than the average, but she still got a couple questions wrong) So it might surprise you to know that the answer to each question is FALSE. You read that right. A quick overview would show you that:
1. A study in the American Journal of Clinical Nutrition combined the results of 21 previous studies and found that a diet higher in saturated fat was not linked to a higher risk of heart disease or stroke. That’s not to say saturated fat can’t be dangerous, but it also goes to show that the overall sentiment of the last 30 years to limit red meat and dairy was both overblown and inaccurate. Studies aren’t everything. And one study in isolation isn’t necessarily reliable. But 21 studies is a pretty good analysis to assess the impact. And when you consider the numerous benefits of other research on people who follow high protein/fat diets, it becomes easier to rest assured that fat (and saturated fat, specifically) is not the enemy.
2. When you find a study that shows that late night eating—in a calorie controlled environment—makes you fat, please let me know. Here’s what you really need to know about your body: It does not work on a 24-hour cycle. If you eat 2,000 calories in the morning and eat the same 2,000 calories at night, your body will process it the same way. In fact, when Israeli researchers compared people who at their biggest meal at breakfast to those who at their biggest meal after 8 pm, they discovered that the late-night eaters lost more weight and more body fat. What’s more, a study conducted by the USDA found similar findings: That people who ate most of their calories after 7 pm had more muscle and less fat. That’s not to say that you have to eat late at night. It just proves that the timing of your meals isn’t as important as you might have thought.
3. The myth about multiple meals started in the early 90s. That’s when everyone began to move away from three square meals a day, and begin grazing on smaller snacks and meals. In theory, the concept was great, except for the part where an entire nation has become fatter over the last 20 years.
When you eat, your body burns calories. This is known as the thermic effect of food (TEF). Every type of food (protein, carbs, fats) has a different TEF, with protein being the most “metabolic” food you can eat. However, the frequency of meals does NOT influence your metabolism, as shown in this study. Again, the point is NOT to say that eating 5 or 6 meals a day is bad. In fact, there’s nothing wrong with it, and it’s a strategy I used for more than 10 years. But, personal preference is different than scientific fact. The best diet is the one that fits into your schedule and helps you stay consistent, whether it’s 3 meals, 6 meals, or 250 mini-bites spread throughout the day. And the only “flaw” with the grazing method is that the size of our snacks have increased more than 200 calories during the last 30 years. So if that’s your preference, just make sure to watch your serving size.
4. I could go on about this for days, but let me reiterate for the 985th time: Eggs are not bad for you, and the yolk will not skyrocket your cholesterol. There’s so much research that disproves the theory, that I could fill this entire article with links. In fact, not only has research shown no link between egg yolks causing cholesterol or heart problems, but researchers in Thailand found that eggs actually improve your HDL (the good cholesterol). When it comes to eggs, the only thing you really need to keep an eye on is the fat content and how it fits into your daily goals. (And yes, fat is fine. But too much of any nutrient is not good for you. So go egg crazy, but then cut back on the other sources of fat in your diet)
5. Did you know that sodium is an electrolyte? You know, the same good stuff that helps you hydrate when you’re sick or exhausted. We need salt in our diet to help maintain our natural blood pressure levels from dropping to low. Which is just another way of saying the war against salt has been overblown—and that’s probably an understatement. There's a lot of salt in most people's diets, but it's not causing as much damage as you might believe. The people who are most at risk are those with very high blood pressure, and even then, you can still improve your health without a sodium adjustment. (eating more potassium can help counter the effect). That's not to say a very high sodium diet can't have other health drawbacks, but the typical criticisms aren't necessarily accurate. In people with healthy blood pressure—even those who eat much more salt than recommended—there’s not need to make a dramatic change. In fact, some research even indicates that cutting out all sodium can lead you susceptible to other health problems.
The point of the quiz wasn’t to make you feel uninformed. I was hoping for you to see that the need to stay updated on changes in the world of fitness and nutrition is essential to your own personal journey. I’ll be the first to admit that I couldn’t answer most of these correctly until I read more, spoke to the experts, and made sure that I had a better understanding of fitness and nutrition. Even then, I’m bound to make mistakes or misinterpret the facts. And when that happens, I’ll correct my errors and work harder to find the correct answers.
That’s the beauty of health: The landscape is ever-changing, and we’re always discovering new foods to eat, better ways to exercise, and more effective techniques to take care of our bodies. It’s why I’m signed up for a lifelong commitment to hunt, analyze, and share the tips you need to live the life you want.
Remember, your health is what you make it. No amount of research could ever dictate all of the personal choices you make. And sometimes, research is just that: Information that occurs in a vacuum to help us question certain truths. But making informed decisions, and knowing why you take certain actions, is the foundation of any successful plan. So I encourage you to commit to your health in your own way. You don’t have to be an expert to live a better life. You just need to give your body the time and information it deserves.
It all started with a simple promise: To help you achieve your healthy living journey.
That was my message and mission when I first started at LIVESTRONG.COM. I wanted to help you eliminate your fears and apprehensions and “tap into your own moment of change.” The rallying cry became the foundation of our team's mission to evolve our site and make it better for you. So we’ve spent countless months asking you what we could do to improve your experience. We assessed everything from your personalized feedback on questionnaires, to a deep analysis of what content you want to read and the tools you like to use. After all, you are the heartbeat that makes LIVESTRONG.COM the most visited health site on the internet.
And it was your insights and suggestions that brought us to this incredible moment and a special announcement.
Welcome to the new LIVESTRONG.COM.
We’ve evolved the site and launched a new rallying cry: The Limitless Potential of You.
We realize that everyone’s healthy living goals are different. Some people want to lose weight, others want to build muscle. Some come for preventative health and others are hoping to run a marathon. Whatever your goal, we discovered that the best way to help you was to create a more tailored experience for men and women. That’s because your feedback showed us that men and women have very different needs for health, fitness, and nutrition content. And in our never-ending quest to supply you with the best information, we’ll now be offering more personalized content that targets your goals and needs, which will help you create your own success story.
The layout changes and gender-specific content will make it easier for you to uncover more information that’s specific to your needs. We’ve created a personalization module on the homepage that will help men and women find articles and tips related to 11 different goals. We’ve also added a new expert advisory board with respected professionals in health, fitness, food, and nutrition. Our advisors will provide the detailed and credible information you desire and will be answering your questions directly. Simply go to the advisory page and leave a question on the “Ask Me Anything” section. It’s an unparalleled experience that gives you direct access to some of the smartest minds in health.
Every time you come to the site, you’ll find new information and the most relevant, timely articles. Best of all: Your favorite tools—such as MyPlate, Loops, and our recipe database—are still here and being constantly improved to help you on your journey.
So as you take time to explore the new site, remember that our job is still not done. We will continue work harder and provide the best articles, the most helpful tools, and a community that is driven to inspire, motivate and spark success.
Our goal remains the same: To help you make your life better. We know that the quality of your life is dependent on taking care of your body. And with these changes, we believe that your quest for improved health just became a little bit easier.
Smart choices lead to success. Most of these seem obvious; however, we all need a reminder now and again. These are some of my rules to live by. Incorporate them into your life and be on a great path to feeling, looking and performing better.
Drink water. You may actually be thirsty instead of hungry. Drink 8 glasses as day. More if you are training.
- Track your food every day. Tracking keeps you honest. Log your food and watch the transformation happen.
- Set goals. Know where you want to be and apply yourself. Once you write it down, you’ve put it out there. Now, just make it happen.
- Exercise. Get in your daily dose, not only will this boost your metabolism, it will boost your mood.
- Buddy up. Find yourself a workout partner; it’s not so easy to skip the workout when you have someone waiting for you.
- Eat real food. Real food consists of fruits, vegetables, protein and complex carbs. Limit or eliminate all processed items from your diet – the overall differences will astound you. You will feel better, stay full longer and you will stop craving processed foods.
- Eat breakfast. Start the day off with energy. Get glucose to your brain which will help productivity, focus and will boost your mood.
- Sleep. This is your body’s time to restore and repair. Lack of sleep can slow your metabolism, so hit the sheets early tonight.
- Snacks. Keep healthy ones on hand at all times – almonds or an apple are quick and easy when you’re on the go.
- Travel. Bring your tennis shoes, pack a jump rope and make it happen. Just because you are away from home is no excuse to be inactive. You will feel better when you are up and moving.
Keep me posted on your progress.
-Susy
Do you have a list of dreams, goals or desires that you consistently put on the back burner? What is holding you back from all the things you want to do? I discovered that if I actually write down the perpetual ever growing list I have in my head, I actually make things happen. Once written, it’s as though I have made a commitment to myself and I have let the universe in on my secret list of goals. Once the universe is involved, it’s game on. Writing thoughts, feelings and goals down makes them real.
At the beginning of each month, I pull out my post it pad, the 3x5 size, and make a list of what I want to accomplish by the end of the month. I may use 1 post it, I may use 5. My list consists of fitness goals, friendship goals, positive thoughts, and rules to live by.
Here are a few examples:
I will follow my intuition
I will move ahead, no backwards movement
I will make smart choices with money
I will be kind to myself
I will sign up for a 10k
I will meet my running partner 3 times a week
I will take at least one day off to allow my body to rest
Once written, I put my post-its in my daily appointment book and I do not look back for thirty days. Thirty days later the results still shock me. The items I wrote down have been achieved, accomplished or are in progress.
Pen to paper is powerful and may be one of the best ways to maximize your potential. The best advice I can offer is this; there is no right or wrong thing to write. It’s all about you. Where you are now and where you want to be. Give my method to stop making excuses a try. Take the first step. Start small, write down two or three goals and see what happens in thirty days. Create new habits and accomplish everything you have spoken or dreamed of doing. I can assure you that you will be as shocked as I am every month.
Keep me posted on your progress.
-Susy
Before I became a journalist, I worked as a university researcher and helped teach college courses. The most common complaint in the classes was always the same: The students wanted the professor to answer more questions. They felt that as the content became more difficult, the level of assistance dropped off. In other words, their lack of progress resulted from a limited understanding of the topic at hand.
As I set out on my own as a teacher and eventually an editor, I took my former students’ advice to heart: Always remember that your ability to educate is dependent upon the people you’re trying to reach—and their level of satisfaction. As an editor, it’s something that my mentor Ted Spiker put simply: Always know your audience.
So it should come as no surprise that asking the right questions is the spark you need to create the type of life transformation that seems improbable. But with fitness, nutrition, and health, most people always ask the wrong question to the wrong person. The catch?
Before looking outward, you need to ask one question of yourself.
Is there more that you can do for your health?
You see, when it comes to how you eat and exercise, the questions you ask typically focus on if you’re making an effort—not how much effort you contribute. The truth is, in some way we all usually lie to ourselves. We work hard and prioritize our well-being in different ways, but there’s more that we could be doing. If you want to create the type of long-lasting changes that will allow you to live a better life, or change your workout so you can reach a specific goal, or adjust your diet and lose more weight, you have to readjust your mind set. Working hard or putting in effort isn’t enough. Instead, you need to be honest.
Is there more you can do for your health?
Don’t confuse the question for stubbornness. Asking questions of others is a part of the process. Understanding nutrition practices and effective vs. ineffective exercises are essential if you want to improve your current way of life and exchange it for something better. Knowledge is the foundation of movement and change. But much like my former students, when things become difficult we oftentimes look to outside sources for answers. We ask question upon question, and when there is no response, we blame the system and reason that failure is not our fault if we’re not provided with the right tools. It's the same rationale that has short-circuited millions of failed dieters, and every person who ever entered the gym only to feel intimidated and defeated by a lack of knowledge.
It’s your responsibility to ask if you’re doing everything you can to make a difference before you point the finger at others. In the end, your success hinges on your commitment and willingness to do all you can to exercise, eat healthy, and make sure that you are invested in your personal goals. In fact, it's an approach that works for any situation in life. When you do this, you’ll psychologically prime yourself for more success.
So before you ask any more questions of others, I suggest you write down what you could do better and use that as the foundation of your health. Instead of worrying about all of the minor details, you need to look at the bigger picture of your role in creating sustainable change. You must make a commitment to what you’re trying to do, and what success would look like if you provided a complete effort.
What you learn might seem boring or unoriginal. But the specific answers you uncover doesn’t matter too much. What does is that you’re finally looking in the right place for your solutions.
This editor’s letter will be—in many ways—the end of an era. I’m making a dramatic change that will inevitably impact every decision I make for the rest of my life: I’m getting married. But this letter is not about me or my wonderful fiancé. It’s about you, and discovering the real purpose of health and fitness.
Marriage is viewed as an eternal commitment to someone else. It's for some people and not for others. But as I prepare to take sacred vows, I'm thinking more about myself than I anticipated. Most people see marriage as the moment when life becomes less about you and more about “us.” But I couldn’t help but think that this decision will make my health more important than ever—and not for the reasons you may think. In fact, getting married has opened my eyes to a new source of motivation that can help you unlock your potential.
People say that the key to marriage is simple: “Happy wife, happy life.” And while this is undoubtedly true, my ability to keep my future wife happy depends on my own ability to find health and happiness within myself. I need to take care of myself because someone else is now dependent on me. My health, my actions, and my decisions can’t be selfish if I want to ensure the happiness of my wife, and improve the quality of our life.
This isn’t to say that you can’t be an individual within in marriage. Individuality is a part of life. But carelessness is not. Or at least there should be no room for it when it comes to your health. We oftentimes damage our bodies with bad behaviors because we can. No one feels the consequences except for us—or so we think. That’s what hit me about marriage: My pain is now shared by someone else. The sad thing is, it shouldn’t have taken me so long to figure it out.
I come from a big family. I have loving, incredible parents and three brothers. And over the years, my active way of life has put them through more hardship than I ever imagined. I’ve broken broken bones, torn muscles, had multiple concussions, and even flirted for several years with being significantly overweight. It was stress on my body, and undue pain on my family. While I couldn’t have prevented all of my medical issues, I could have done more about it.
Your health is personal, but its impact is collective. You are the only person who can change your life. But the motivation to live inspired can derive from a greater recognition that you are more important than you think. And by living healthy, you enable yourself to contribute more to your life and others.
One of our most important gifts is our ability to care, help others and create change. And whether you are single or married, come from a big family or small—your ability to succeed at those tasks will always hinge on your health. When you feel better and look better, you perform better. Being healthy creates outward energy, and also builds an internal confidence that elicits positive change.
As I prepare for the next stage in my life, I am beyond thankful that I've met such an incredible and irreplaceable woman. But I'm also more determined than ever to improve my fitness and nutrition. Most people lift weights, run, or eat well so that they can look better. And while those are great goals, they are just scratching the surface of your potential. Once we all realize that taking care of ourselves can help you improve the lives of others, then we'll have the added motivation we need to achieve our goals.
It’s been said that you need to burn 3500 calories to lose a pound. Whether you’re exercising more, eating less food—or some combination of the two—just thinking about that many calories could be an intimidating experience.
And now, a new study shows that the 3500 calorie estimate might not even be accurate. For some people, it could be a good thing: The research indicates you might need a smaller calorie deficit to drop weight, while others have to burn more calories to see changes on the scale. No matter how you look at it, this new revelation did something more important than put a number on what it takes to be healthy. It revealed a secret that should change the way you view your body.
I’ve been preaching for years that there isn’t just one successful way to shed fat. While different techniques have their perceived (and scientifically supported) benefits, the real secret is trial and error. You have to find out what works best for your life, your schedule, and your preferences. Some people like eating 6 meals per day, others prefer 3. BOTH are effective at helping you lose weight. Whether you eat higher protein or fat, try fasting or carb cycling, or sneak in a cheat day every week, there are endless ways to skin the dietary cat. As long as you find a proven method—and not one based on hearsay and pseudoscience—there’s no need to fight over the best way to lose weight. The only argument is finding effective ways to do it safely and efficiently.
That’s the reason why tools like MyPlate are so successful at helping people transform their bodies and improve their overall health. Rather than preach one style of living or forcing people to eat a limited number of foods, MyPlate offers something more valuable: Awareness and education. You need to know how much you eat and what you eat in order to hold yourself accountable and make the small changes that create big results.
After all, it’s been shown that Americans overestimate how much they exercise and underestimate how much they eat. We are our own worst enemies, and yet we oftentimes blame outside forces: The restaurant industry, the government, or our peers.
Losing weight is a time consuming process. It takes effort and focus. But it does not have to be difficult or painful. I’ve seen thousands of people transform their bodies with diet changes that made day-to-day living easier and better. I’ve experienced my own transformation, and helped many others uncover theirs. Each person used different exercises, ate different foods, and had different schedules. But all of them took a personalized approach, worked hard, and stayed motivated.
My suggestion is simple: Don’t worry about the numbers. The truth is, every diet has room for flexibility. You can eat dessert, eat at night, and consume carbs. It’s more about how you moderate this process and find a plan that keeps you in line, and protects you from the real enemy: Your mind.
We think dieting is hard and losing fat is impossible. We convince ourselves that we can’t make change, so we make excuses. Next time you find yourself frustrated, wipe the slate clean and ask yourself one simple question: What do you want to achieve? Write it down, and then search as hard as you can to find what will work for your lifestyle and preferences. The fastest way to fat loss—or any healthy living goal—depends on cracking the code of convenience and sustainability. Focus on what works best for you. Once that happens, you’ll find that the hardest part of changing your habits isn’t the food or the exercise, but wondering why you ever did anything differently.
Editor's Note: On September 9th, the new Lionsgate film WARRIOR hits the theaters. In the movie, actors Joel Edgerton (Brendan Conlon) and Tom Hardy (Tommy Conlon) play two estranged brothers who take a circuitous route to mixed martial arts, only to face each other in a fight—with the opportunity to win $5 million on the line.
While the movie tracks a deep emotional, psychological, and motivational story of the two brothers, Edgerton and Hardy had their own journey in making the film look as realistic as possible: Both had to build Warrior-like bodies to fulfill their role as fighters. Before shooting, both men weighed approximately 160 pounds, but had to add 25 pounds of lean muscle in order to portray the look of middleweight contenders. With a combination of diet, training, and mental toughness, the actors transformed their bodies—and minds—for the role.
We sat down with stunt coordinator JJ Perry, who shared the details of the behind-the-scenes work and dedication it took to bring WARRIOR to life.
LIVESTRONG.COM: Tell me a little bit about the preparation for the film.
JJ Perry: Joel and Tom both came in a little more than 2 months early for pre-pre production. They had 10 weeks to transform their bodies, so we went to 8711 gym. It’s the same place where they prepped the actors for 300. We had a hard core system set up. The hardest part was to make actors believable as fighters. There’s more than just punching mitts and kicking heavy bags. They need to be able to react to getting punched. That meant doing choreography for all the fights. That could take two hours or more per day. And then after that we’d train in the weight room, and follow that with general boxing, kicking, ground work. When all was said and done, most days were about 4 hours of work.
LS.COM: How as the preparation different for Hardy and Edgerton?
JP: Each had different style to portray, so their bodies had to look different and they had to fight differently, as well. Hardy was heavy handed. And powerful. He was a bruiser. Edgerton’s role was to be more like Rocky. He was all heart and grit: The mindset of a champion and a body capable of taking more abuse. To be honest, a lot of our time was spent making sure they had different fighting styles and that the uniqueness of the characters could be seen and differentiated.
LS.COM: What was the goal of the body transformation?
JP: Just based on aesthetics, you have to look the part. So you have to know how different styles of fighting shape the bodies of fighters. An Olympic wrestler has huge traps, shoulders and biceps. And there’s a reason for that: The sport is pulling-based. It works those muscles and the back, and develops a thick, powerful body. Boxers are different. Their job is to be push-dominant. Just think about all the punches they throw.
So for the movie, that meant we had Hardy carrying kettlebells everywhere and doing heavy deadlifts. You can tell that he filled out well. On the other hand, Joel had to focus more on cardio, road work and machine work. We wanted him to be leaner, so his training approach was very different, but still resulted in a fighter’s body.
LS.COM: Both men look like they’re in incredible shape for the film. What was the approach to adding the muscle mass and still keeping them in condition?
JP: It’s funny. Both guys came in at 160 and needed to be at 185 to be middleweights. So in the beginning we had them eat like crazy to put as on as much mass as possible. We’re talking 6 meals a day. We ordered a crate full of protein powder to supplement with between meals. We just wanted to keep their calorie intake high because we had them training so many hours in the day. That’s the difference between fights and the average person. They can consume more and transform faster because of the effort—in hours and intensity—they put in at the gym and on their skill specific work. Once we got their weight up, then we started carb-depleting hard core to give them enhanced definition. Then it was a strict diet of chicken, broccoli, and protein shakes every 2 to 3 hours. Eating became part of their job.
LS.COM: What was the hardest part of the transformation process?
JP: The real hurdles, just like in real life, are staying healthy. When you put a real fighter in a real cage with an actor—which is what happened in this film—injuries will happen. We wanted this film to be as authentic as possible, so that meant bringing in the real deal. As a result, these fight scenes are as good as you’ll find.
But when a real fighter commits to throwing a kick or punch, it’s going to hurt. To prepare, we made the actors spar with stunt doubles, but only from the neck down. There’s no substitute for taking shots, so we wanted the actors to be prepared. During sparring, everything below the neck was fair game. You couldn’t hit in the face, but the body shots are tough to handle.
It was a good gut check for the guys. It gave them a taste for it and made everything more authentic. But the best part was that fighting. It taught them the mental toughness. And it’s not just taking shots. It’s about coming to work day-after-day-after-day. Getting beaten up, working hard, and still pushing forward. And especially when the guys were carb-depleting. That took the heart of a warrior, and the guys never complained.
LS.COM: How did Hardy and Edgerton respond to the challenge? We all know that feeling of hitting the wall. Any breakthrough moments?
JP: I have to give a lot of credit to Tom and Joel. They embraced the process. They were sponges that absorbed everything. And they wanted to learn. With any transformation, I think that’s the key. Are you willing to take the time to educate yourself and then apply to your own situation?
We brought a lot of real fighters in for this film. And you want to know how you can tell the fighters from the fakers? It’s not when they’re throwing a punch or kick, it’s when they’re avoiding the blows. Fighters react differently, and that comes with repetition. And I’ll tell you, Tom and Joel put themselves through that process where they took the shots so they could react like fighters.
LS.COM: With all this real fighting, were there any injuries you had to work around?
JP: First of all, know this: Tom and Joel did about 99 percent of the stunts in this film. They were great. Stepping into that role meant risking their bodies. Part of our job as stuntmen is to get bashed up. These guys knew what they were getting into, but there was no sugar coating it.
Joel had severe knee injury about three-fourths of way through and just wrapped it up, iced and finished filming without complaints. That took a lot of heart. I have a lot of respect for him. People see a film like this with a great story and the hard work and the mental and physical toughness of the actors gets overlooked. I hope people know how hard Tom and Joel pushed themselves.
LS.COM: Thank you for your time. Any final thoughts?
JP: This is a special film. Not just because of the work people put in, but because of the story and how it represents people overcoming adversity and fighting hard towards some goal. It’s something that everyone can relate to and learn from, whether you’re a fighter or not.
During the past couple of weeks, I’ve been faced with a constant reminder of my own limitations. A recent back injury slowed my normally active lifestyle to a halt. Among the biggest frustrations: My inability to exercise left me with no way to counterbalance the frustrations of long work days, the stress of wedding planning, and my insatiable love of almond butter.
As I struggled with the incapacitating pain of my injury, I found that my physical abilities weren't all that was affected. I lost my patience faster, became frustrated easier, and generally morphed into something that wasn’t representative of who I wanted to be. I was left with a simple question: When you can’t do what you want, must everything else also suffer?
We live in a world where excuses are prominent and real. But if you're not careful, temporary excuses can become a permanent way of life. I’ve experienced it myself. I was once an overweight kid and rationalized that I had bad genes and could never be fit. Clearly, my self-perception became the world I created for myself, rather than the far-reaching potential that lives within us all.
When I look at LIVESTRONG.COM, I think of the success stories. The people who have every reason to make excuses, feel trapped and limited by their own bodies. Whether it’s a terrible disease like cancer or the suffocating reality of obesity, we are all faced with our humanity and limitations in different ways. But what ultimately separates the stories you read from those untold is your mindset. Do you allow what you want most to be prevented by what stands in your way?
At some point, I decided to stop feeling bad for my recent setback. I taught a fitness class to help others be active. I dedicated the time I would be spending in the gym to my fiancé. And inevitably, I did what I should have done in the first place: Visited my doctor.
My step towards improvement might appear insignificant compared to those who have to fight real, serious battles every day. Still, even the smallest steps require the greatest courage. And that’s what improving your health is really about: Realizing that every goal—whether weight loss, fighting disease, or building muscle—is equally important, difficult to achieve and worth fighting for. The only question is: What are you waiting for to make your goal become a reality? Your potential will never disappear, but if you wait too long, your health will.
I push myself to the limit when I have a fitness instructor who inspires me to be my best. I welcome the corrections to my form, and being used as an example of (hopefully in a good way). I like being the teacher’s pet. I’m not ashamed to admit it. I embrace it. I yoga, spinning, or core fusion were offered as part of my college curriculum, I have no doubt I would have been a Rhodes Scholar.
I read all I can about fitness and am always searching for the hot new workout. In fact, I live for the challenge of a new workout. Sometimes the new workouts are something I created. But last week, I had the surprise of my life when I was invited to workout with one of the most well-known celebrity trainers. The challenge was the perfect recipe for one of my best days ever.
On Thursday August 11th, Adam Bornstein and I had the pleasure of working out with Bob Harper of NBC’s The Biggest Loser. This was an event sponsored by Anthem Blue Cross promoting healthy living. Bob has partnered with Anthem to help teach America how our health connects us all. After all, studies show that our healthy choices can affect those around us – and that those closest to us can have an effect on our health as well. We at LIVESTRONG.COM agree with this thinking 100 percent. We know that having positive, motivated, healthy individuals around will increase the probability of a healthy future for you and for those close to you.
We met with Bob and a handful of other health and fitness professionals on the beach in Santa Monica. Bob created an exclusive workout for those who attended the event. We also had the opportunity to prepare and cook a healthy and nutritious lunch, which was delicious and needed after the kick – butt workout.
Bob took us through a 45 minute beach workout designed specifically for working out with a buddy.We did squats, jumps, push-ups, plank, and a series of upper body exercises that had me feeling really sore for the next two days. In case my muscles were lying, my heart rate monitor showed that I burned 400 calories!
The cooking portion of the day was a blast. Adam and I shared a cooking station, which was stocked with fresh vegetables, chicken breast and quinoa. We used Bragg’s Amino Acids, to season the chicken and added red pepper flakes, and jalapeno to give our stir fry a kick. Quite simply the final product was delicious. Bob spoke to the importance of eating fresh fruits and vegetables. The broccoli, spinach, and kale that composed our lunch are all high in fiber, and these foods keep you full longer, not only that they are low in calories.
Here are a few pictures of the workout and also a shot of the three of us.
Here, Bob was doing chest press with me as the weight. The further back my feet were, increased the amount of weight …then he had me do pseudo push-ups in the same position…it was a challenge.
Bob is adding extra weight to my plank pose. This worked my core, glutes and shoulders…when Bob had Adam switch places with me; I stood on Adam’s back!
Great way to spend a Thursday. As I said to my friends, it’s pretty amazing working at LIVESTRONG.COM.
-Susy
