Fitness Bliss With Kris

You On A Cleanse

2012-03-02T05:05:00.001-08:00

by Kris Pitcher

People wonder if they should go on liquid cleanses, to "detox" their bodies. For those of you who have been around for a while, you know how I feel about these types of things. But I thought you should know why I take the position I do.

Many cleanses are juice based, or some version there of. Whether it's fruit or vegetable based the reaction in your system is similar. As you begin your cleanse, you signal your body by drinking the juice. The signal sent is one of hunger. It's hunger due to the insulin response.

The insulin surge moves the juice from your blood stream into your cells to be stored as glycogen. Once your blood sugar level has been reduced, you get hungry. The cycle begins.

Cleanses are typically very low calorie as well. This is set up so that we can use the glycogen stores in the muscles and liver. OK. But it only takes a few days at this rate to run out of these stores. We then go into a state called ketosis. We begin to burn fat for fuel.

But without the right nutrients coming into our body (protein), our brain is lacking amino acids. We begin to rob from our muscle to get the necessary fuel for our not so clear brain. At this point we're not burning fat efficiently, and we've taken to catabolizing our muscle mass to get what we need.

After all, juice is all we're getting in, right? Without solid food our intestines are struggling, we get diarrhea and although we're on a liquid diet...we're getting dehydrated.

And after the cleanse you are left with less muscle mass meaning a decrease in metabolism. You've been in a perceived starvation mode leading to fat storage, and muscle loss. This is not a good scenario. Not to mention you've been in a depressed mental fog for a week.

All in the name of detoxification. If we think about it, our liver detoxifies our body. Lots of insoluble fiber and a healthy colon is one of our best methods of keeping things regularly cleaned out. If you're having regular bowel movements, you're good. Additionally, flushing our system with water and keeping our cells hydrated literally perks us up.

Eating clean, exercising regularly and getting plenty of rest are all we need to stay "cleansed". Leave the liquid diet to someone who doesn't know any better. You're smarter than that!

Motivation Mistakes

2012-03-01T05:02:00.000-08:00

by Kris Pitcher

People ask me about motivation all the time. I get asked two things. How do I stay motivated to workout all the time, and how do I stay motivated to write a blog every day.

There are some really simple motivation mistakes we make. It's no wonder we ebb and flow with our enthusiasm for exercise. When we put a few of these things together...we're destined to drop out.

The first one is doing it for anyone but yourself. If your motivation to exercise is to make someone else like your body better, to love you more, to accept you, to find you attractive again, or any variation there of. You. Are. In. Trouble.

Doing this for someone else will breed resentment. Eventually. And we need more than a three minute blog to dig deep into that. You have to be doing this for yourself in order to remain motivated to do it day after day. After day. Repeat.

Being able to make lifestyle changes takes a commitment to yourself, and that means you need to be doing this for you. This is simple and when we approach it from this perspective of self love, it's a whole new journey.

The next biggie on the motivation mistake list is trying to use our super human shield of being able to overcome temptation. When we put ourselves in the path of temptation over and over again...we will soon be up to our elbows in margaritas and nachos. Or, whatever the temptation is in our path.

Tempting willpower is like not wearing your seat belt in the car. You always wear your seat belt in the car. Period. Likewise, you control your environment when it comes to food. You just do. Otherwise it chips away at your motivation and you break down.

Motivation mistakes like these are really no brainers when we break them down. Do this for you foremost. And don't try to be superman, or wonder woman, and sit in the middle of a pile of cupcakes when you are on a plan. Cupcakes are not on your plan. And like a dog, we can't help but roll in the cupcakes.

So, how do I stay motivated to workout? And how do I keep writing witty (oh that was me) blogs every day? I do it for me. That might sound funny, because without you I realize I'm nothing.

But...I write because it keeps me focused on my fitness pursuits. I see the world through my fitness lens and I want to share it. My motivation is internal.

As for my workouts, they are just part of who I am. I owe much of that to my husband who champions me. I'm a better, more balanced, happier person because I exercise. My contest date keeps me on my eating plan...along with seeing the changes and meeting the goals along the way. My motivation is internal.

I do both ultimately to please myself. I'm fortunate to please many of you, most of the time, along the way. I thank you for that. Your motivation is in you too. Find it, it's there when you look in the right place.

Take Your Big Leap

2012-02-29T05:05:00.000-08:00

by Kris Pitcher

Welcome to your leap year! Every four years we get a leap year, which has an extra day. You get 366 days instead of the regular 365 days to make your impact.

We get this extra day in order to keep the calendar year synchronized with the astronomical year. And did you know a non leap year is called a Common Year? Neither did I.

I guess my question is...if we have this extra day, this extra special day - what will you do to take your big leap? How will you make this amazing extra day, extra amazing?

I feel like if we get this extra leap every four years, we ought to take advantage of it. Is there something that has been holding you back? Something that you can leap forward past?

Should you set a leap goal? A stretch goal? Have you been coasting along doing the bare minimum to get by? These are just questions we have time to ponder on an extra day.

This is no common year and we should set the bar a little higher for ourselves. It's rare that we are given anything "extra", but we can give ourselves something extra every day.

Take your big leap! Be extraordinary on this "extra" day. Make your impact, on your life and on the lives of others. Don't waste time though, next year will be a common year. Ready? Set? Leap!

Anything Goes!

2012-02-28T05:01:00.001-08:00

by Kris Pitcher

If we take our cues from fashion this spring, anything goes! Bright colors, patterns, and solids abound. Geometrics are in, florals are great, and even big prints can work.

The catwalks and magazines are flush with both skinny pants and wide leg slacks. This tells me there is something for everyone. It also tells me, everyone is...well, "in".

No matter your shape or size, or what style flatters you best, this is your season. We should take this approach with ourselves, with our bodies. If we took an "anything goes" attitude we'd approach our fitness pursuits with a whole new attitude.

We'd feel confident and proud and ready to take care of our self. We'd be first in line to make the best choices to get to our goals.

We'd even like what we saw when we caught a glimpse of ourselves in the mirror. Why? Because it's our season and anything goes!

Our anything goes attitude would put us right in front of the Zumba class, in our swim suit to hit the pool like we used to, or in the weight room where we know we need to be...but we're a little self conscious.

Let spring fashion guide your attitude in how you see yourself. Truly, anything does go. We all fit in. Our colors, textures, patterns and fabrics make us uniquely individual. And that is what makes us wonderful.

Put something colorful on and get ready to strut your stuff. Your new attitude can't wait for spring. Anything goes, now!

Strictly Speaking, On Direction

2012-02-27T05:00:00.000-08:00

by Kris Pitcher

When I was in fifth grade my teacher said something which has stuck with me ever since, "When all else fails, follow the directions."

At the time, it was said in a damaging way. I was trying to clarify instructions, and the teacher assumed I didn't read the directions at all...I think it hurt my feelings. LOL! Let's assume I'm over it, but the message has stayed with me, following directions works.

Admittedly, I don't always follow directions. How many pieces of furniture have you put together without the directions only to have a few left over screws? I can't be the only one. And did you read the manual for the last phone you got? Me either.

I realize following directions can be time consuming, frustrating, and confusing even. But the truth is, when we strictly follow directions they do get us from point A to point B. So, here's a delicate question.

Why won't we follow our eating plans, our diets, our workout schedules, which our coaches and our trainer have so carefully laid out for us?

Don't get me wrong, we appreciate your honesty. If asked about compliance and you say, "I'm doing most of what you say," or, "I'm following 85%." That helps us determine why you may not be responding the way we anticipate.

I know it's difficult to make changes, and that there are times when you find you have to improvise. But it's still a valid point, "When all else fails, follow the directions." It's tough...but it is love. *Smile!

Shape Shifters

2012-02-26T05:03:00.001-08:00

by Kris Pitcher

Our weight on the scale is a tricky thing. I know it plays head games with us...with me. But, I do like to check in every now and then to see where I am.

Sometimes it's not as bad as I thought. I might have been giving myself the mental beat down for nothing. Other times, well let's just say it reels me back in. But this week, I thought things were different.

See, my slacks had been a little snug. So after two pretty solid weeks of being right on track with my eating schedule things were loosening up. Yeah me! I got on the scale after a moderate carb day...136. OK, I thought - I can live with that!

A couple of days later I wanted to see where I was following a low carb day. I had been feeling like I'd made progress...my slacks were fitting even better! And when I lifted up on my tippy toes before I got in the shower to sneak a peek in the mirror, I even liked the changes I was seeing.

Before I stepped on the scale I actually thought about it. Do I really need to step on there? Do I need to see a number? What if nothing changed? The number doesn't matter. I stepped on any way.

138! And then I reminded myself what I tell everyone else. The number on the scale doesn't really tell me anything. My shape is shifting. I'm getting smaller, my slacks are telling me so! If I'm gaining muscle, thank the lawrd! That's what I'm trying so hard to do.

My point here is stop denying your shifting shape due to the number on the scale. Things ARE changing. Your scale weight means nothing. Shoot, you could make up any number you want if it makes you feel better.

It's just one, of many, measurements we can use to track our progression. I say progression because for me, I WANT to gain muscle. So, if it's measuring that, great. I don't need to be any certain number, my size is changing...I'm getting SMALLER.

From that, I can assess that I'm moving in the right direction. Keep moving in the right direction and quit letting the scale determine what kind of day you're going to have. Instead, start celebrating the changes that are happening in your shape!

No Time To Exercise

2012-02-25T05:05:00.001-08:00

by Kris Pitcher

I can see why people say they have no time to exercise. Recently I have been challenged by my new work schedule...which I love. But it's taken some getting organized. OK, A LOT of getting organized.

At my new job, I work four 10 hour days and have Friday off. LOVE THAT! But let me tell you it has taken serious attention to detail to make everything I need to have happen...happen.

I've taken to putting four outfits on hangers including socks, bras, underwear - everything I need to get dressed in the morning. There are no decisions to make because there is no time for decisions.

Food prep happened any way, but now I pack my meals the night before so I can "grab and go" from the fridge. Packing the cooler takes about 2 minutes. Everything else I need is in a little pile on the counter, oatmeal, tea, nuts, spoons, one diet twist up (I love off season) - ready to go.

The alarm goes off at 4:26 am so that I can be on the treadmill at 4:30 am. I may take a note from Karly and start sleeping in my workout clothes (sorry honey). This is what it takes to get my 45 minutes of cardio in. I haven't figured out what I'll do when it comes time to diet. Let's not go there just yet.

Showering has gotten faster. We shave our legs on Fridays only now...TMI? Sorry, but this is how you save time. Outfit goes on from the hanger, hair gets dried, make up on, teeth brushed, cooler packed, I quickly post my blog (smile) and I'm out the door by 6:28 am to get to work by 7:00 am.

I can make it to the gym by 6:00 pm to meet my husband for our workout. We're usually done and home by 7:30-7:45 pm. It's time to eat a meal and squeeze in one final meal before bed. It's also time to pack meals for the following day.

In order to get my eight hours of sleep, which I NEED, I have to be tucked in bed by 8:30 pm. So, you can see it's a crunch. There's no time for TV, no time for facebook, no time to write.

But I've made time for my workouts because they are paramount to who I am. When Friday comes, I sleep in until close to 7:00 am. I do my cardio later in the day. I jam through loads of laundry, go grocery shopping, I write, and I'm currently working on a sewing project.

Somehow, losing two hours in the day has made me more productive, better focused, and way more organized. No excuses, find the time.

Get Great Glutes!

2012-02-24T05:03:00.000-08:00

by Kris Pitcher

This is the Stability Ball Reverse Extension. It's a great exercise for the hips and glutes. When executed correctly you can completely lift your legs by firing your glutes. This is your power house muscle for this move. This exercise comes straight from acefitness.org. Add this exercise to your lower body workout day and get ready to get great glutes!

Step 1

Starting Position: Begin in an all-fours position with your torso on the ball and hands and feet on the floor. Lengthen your legs and stretch your heels to the back of the room. Your hands should be under your shoulders.
Take a few deep breaths. Notice how your abdominals want to rest on the ball when you inhale.
Exhale and pull your abdominals away from the ball. Try to keep them pulled away even when you inhale. This is your abdominal engagement. Try to maintain this engagement throughout the exercise.

Step 2

Upward Phase: Gently exhale. With your abdominals engaged, slowly walk yourself forward until your hips lie directly over the top of the ball. With your feet together, lift your legs off the floor until they are in line with your torso. In this position, your body weight is distributed over the ball and supported by both hands placed on the floor. Press and hold your legs together so they move at the same time.

Step 3

Lowering Phase: Inhale. Keeping your legs pressed together, and slowly lower both legs back to the floor. Knees should be straight throughout the movement.
Do not bring your legs above parallel with the torso. This will cause your low back to arch.

A Better Waist With The Plank!

2012-02-23T05:04:00.000-08:00

by Kris Pitcher

You can forget crunches. Whew! Because you weren't doing them anyway, right?! Well, I wasn't. I wasn't doing them because they hurt my back...and turns out there's a reason for that.

The repeated spinal flexion of crunches can increase your risk of injury, or aggrevate existing injuries when doing standard lying crunches. Crunches are also often performed with poor form, pulling on the neck causing tension.

The plank is a more comprehensive exercise incorporating not only the rectus abdominus (used in the crunch) but the entire core. The plank works the transverse abdominus, the obliques, and the muscles of the lower back.

You can create a tight waistline by holding the plank for up to a minute. Start out with 15 seconds, building on that in 15 second increments.

There are many variations of the plank, but start out with the basic plank position to target your abs and back. Let's crank up our core and keep our back safe with this great exercise!

Picture Perfect

2012-02-22T05:06:00.000-08:00

by Kris Pitcher

This may come as a shock to you, but I am not perfect. There, I've said it. It's out. I don't look like my profile picture...most days. My hair isn't always ironed out, I'm not in stage make-up, I don't have fake eyelashes on. I am not contest ready...I don't have a tan, and I'm not 10% body fat.

On the weekends, I don't even wear make-up at all except for my lipstick which I put on after I've had my share of the pre-workout drink that I then hand to my husband on the way to the gym. I am a real person.

And so are you. You are a real person too. You're not perfect. This process isn't perfect. You will mess up, you will get sick, you will have to travel...things will happen. It's OK.

Luckily, the paparazzi are not following me. Are they following you? I think of the fashion police and try to at least make sure I won't be cited by them when I go out. The point is, it doesn't matter.

You don't have to be perfect, look perfect or ever reach perfection. It doesn't exist. You just have to be you. And when you are, you are picture perfect because you're you.

I hope I haven't shattered any fairytale dreams of super stardom for you...but if you see me at the gym I'm just going to look like a regular busy person. Relax and cut yourself some slack, we're all already picture perfect!

Letting Go Of Entitlement

2012-02-21T05:01:00.000-08:00

by Kris Pitcher

You know the saying, you can't keep doing the same things expecting different outcomes? Yet, a lot of us keep doing the same things over and over, and wonder why things aren't changing.

Some thing's got to change. And it's your outlook about change. See, we want to continue the same behaviors for example, but have a different body. It doesn't work that way. It starts with giving up on entitlement.

You are not entitled to anything when it comes to food. I'm sorry if that's not fair...but it's just the way it is. Entitlement lies with feeling like you deserve something because it's owed to you.

I don't know the last time anything, or anyone, owed me a bowl of ice cream in front of the TV before bed. I am not entitled to it. And neither are my abs. So, if I want to make changes in my body, I have to be willing to make changes in my habits.

It's time to let go of your entitlement. It's easy if you're willing to say goodbye to your resentment. I know...we're digging deep here.

Feeding yourself out of resentment toward, or for, others is punishing you...not them. It's a behavior you need to grow out of. You're not showing anyone, tough girl.

Approaching change with our eyes open to letting these two things go is a great place to start. Viewing change as an opportunity to embrace taking care of ourselves is a healthy place to begin. Don't go beating yourself up over human nature either. Just let it go.

Move on, move toward making positive changes in your eating behavior for you. You can't do it for anyone else. You're doing it for you, to take care of yourself, and to meet your goals. Simple really once you let go of entitlement and say goodbye to resentment. Bye! Bye!

Is Your Diet Healthy?

2012-02-20T05:01:00.000-08:00

by Kris Pitcher

Here's something interesting. In a recent consumer survey, 90% of Americans reported eating a "healthy diet". Yet close to 64% of Americans are obese.

So, 9 out of 10 people think they are eating healthy. And 6 of those 10 people would be considered over weight or obese by American standards. Quite a disconnect.

The disconnect, in my opinion (and I'm always good about telling you when something is my opinion), is about education around food choices, portion distortion, and eating to heal.

First, and this really is a politically charged issue, we've been educated to eat around the governmentally provided food guide pyramid. I've written a blog about the history of the guide which you might want to read for reference.

The food guide really has set us up for an insulin charged, carbohydrate heavy lifestyle which hasn't served us well. Telling the average American they should consume 10 servings of grains per day was not smart. My opinion.

We supersize everything in America. More is better, the bigger the better! If I'm not getting a huge portion at a restaurant, well I'm getting ripped off. Right? We've filled our plates and over time our portions have grown out of sight.

Finally, we eat to heal. We don't have the mindset of eating to fuel, we eat to fix things, to celebrate things, and to fill voids. We blindly fill our bodies with foods we hope will fill our saddness, fears, lonliness and longings. It never does. We are left feeling out of control, and guilt ridden.

So, it's a slow process by which we've fooled ourselves into thinking we are eating "healthy". We don't know what we don't know. If we learn our nutritional information from marketers we're in for bad news. If we learn it from the multi billion dollar diet industry and every diet book that turns out we are also left confused.

Go back to my recent blog about eating clean. Eating clean is eating healthy. Most Americans do not eat clean. It's hard, it takes planning, preparation, and comittment to a certain set of values. It takes going the extra mile to make sure you're fueling to meet your goals.

But there is no fooling ourselves if we simply look around during a trip to the grocery store. If we look in the grocery carts at the items people have selected...it's no wonder they are in the 64% of obese Americans.

Pay attention to your choices. Look at your portions and don't feel like you have to eat to keep up with others or to finish what's put in front of you. Find ways to deal with your emotions and to confront your emotional eating. Truly be part of the 90% and eat a healthy diet.

Four Things You Need For Brain Power

2012-02-19T05:04:00.000-08:00

by Kris Pitcher

Small changes in our eating can make big changes when it comes to boosting our brain power. Get out of the fog and into your power zone with these four critical items.

According to John Gunstad, associate professor of psychology at Kent State University being overweight carries increased risk for memory problems. There's a good reason to stick with your program. Researchers aren't sure if it's the actual extra weight itself, or the consequential diseases that go along with it like diabetes, high blood pressure and inflammation.

One thing we do know is that the brain processes a lot of oxygen and as such is vulnerable to the oxidative stress of free radicals. So, we should add antioxidents to our eating plan. Add plenty of colorful vegetables and fruits as well as drinking green tea.

Foods like berries, apples, grapes, cherries, pomegranates, garlic, red cabbage, kale, spinach, brussels sprouts, dark chocolate, and yes...red wine are all high in antioxidents. Getting plenty of colorful fresh foods in our diet is really important to our brain health.

Did you know our brain is mostly fat? It's made up of about 60% water and the rest is fat that protects the delicate neurons essential to brain function. We need to consume healthy fats, Omega 3 rich foods. We can find omega 3 fats in wild salmon, walnuts, flaxseeds, and in dark green leafy vegetables.

Remember eating fat doesn't make us fat. Fat is essential, and it is a power nutrient for our brain. We can also find these essential omega 3s in makerel, tuna, and sardines. Holy makerel!

Magnesium deficiencies can contribute to age-related memory loss. To make sure you're getting your daily dose of magnesium rich foods add broccoli, almonds, or cashews. Taking a mineral supplement may be in order as well. Check with your physician about adding any supplements.

Finally, our brain needs protein too. Protein supplies the essential amino acids that help our brain function properly. Give your brain a boost by eating protein with every meal.

Power up your memory, your brain power and function by fueling for your grey matter. Keep things clear by making sure you are taking care of not just your body, but your brain also.

Why There's Broccoli On The Hand Soap

2012-02-18T05:03:00.000-08:00

by Kris Pitcher

I'm a great traveler...modest too. My great news is that I have a new job. A job that I love with an amazing organization. Lucky me!

During my first week on the job, while I'm trying to figure out my phone number and how to log onto my email, I had the good fortune to attend a national training. Scary.

Scary because...I was about to expose my eating habits. Hmm. So, I did what I always do when I prep for travel. I got two and a half days worth of food prepped, weighed, bagged and frozen. I put my nuts in my snack sized zipper bags, and portioned out my whey protein.

Then I panicked. Having never traveled with my new organization I wondered if I'd have to share a hotel room. I don't like to share. It's not that I'm not nice, I just want things the way I want them. I need my privacy. And, I'm about to set up camp in there.

Upon check in I was relieved that indeed I had a single room. Believe it or not, I'm a classic introvert. That doesn't mean I won't take the mic in a room full of hundreds of people. It just means I need my down time to recharge. I need my "me space".

I'm also aware that my lifestyle habits are a little out of the norm. Like washing dishes in the bathroom sink...and leaving the occasional broccoli piece on the hand soap. My bad.

It was a very successful trip on all accounts. Especially successful in terms of eating and staying on track. I was even able to find something to eat on the pub menu when I went out with my new team. Steak salad hold the blue cheese, dressing on the side.

When I got home, my husband said, "I barely made it. I even got hungry...(insert sad face)." But he seemed to find the Thai restaurant and order green curry just fine without me? So, he did OK. He even cooked the beef I'd left to thaw for him. But it's nice to be needed.

The best part of all was no one thought it was weird that I was eating out of my purse every few hours. People were actually interested in my hobby and I didn't feel like I had to hide it. It feels good to have found my little piece of bliss, to be well received in a new place...and not worry about the broccoli on the hand soap.

Eat Clean, What Does That Mean?

2012-02-17T05:00:00.000-08:00

by Kris Pitcher

I take for granted that when I talk about "eating clean" people know what I mean. I thought I should back up a few steps and make sure I'm not running out in front all by myself wondering why no one's next to me.

It's just I get so excited! I forget that this journey is kind of like peeling an onion. With each good habit, or bit of knowledge you learn you get a little closer...but there's always more to uncover. So, what exactly is eating clean? I think of it really as a set of values about nutrition.

I have always said that nutrition is a very values laden topic. We make choices about what we eat based on our values. Our values also determine our goals, which drive our behaviors...oh I'm getting all excited now!

Eating clean is about choosing fresh, unprocessed foods. It's about choosing whole foods. Quite simply it's choosing fruits, vegetables, whole grains, lean protein, and good fats.

We want to choose the least processed items, with no additives, pesticides, or hormones. Fresh is good, frozen is better than canned. See? The greater the processing, the lesser the nutritional value. When choosing items with a label, we want fewer items, no chemicals or words you can't pronounce.

Sugar is an additive we want to reduce when we are eating clean. Sugar increases our inflammation causing all kinds of problems. It creates a challenge to our pancreas causing surges in our insulin output. We've all ridden the sugar roller coaster...it doesn't feel good. And there's a reason why.

Eating fat is important. And I'll take this opportunity to remind you that eating fat does not make you fat. Good fats include our omega 3/6/9s and we get them from nuts, fish, avocados and the like. Eating clean means reducing saturated fat.

Carbohydrates are important fuel sources. And like fat, eating carbs doesn't make you fat. Eating garbage makes you fat. When choosing carbs you want whole grains. There are a lot of great choices available. Try something different from pasta. In fact, get rid of pasta. Try wheat berries, millet, or quinoa.

Solid, whole food is preferred when eating clean. We don't want to be drinking our calories. Sodas are out. Choosing water or tea is in for clean eaters. Tea has many health benefits. Juices and sugary drinks are also out. Remember, we want the benefits of the fiber from the whole foods in our diet. We want to avoid drinking our calories.

When preparing foods we want to bake, broil, grill, or steam. We're not frying things when we're eating clean. We don't want to cook out nutrients or add extra fats during the cooking process.

Finally, our food timing is important to the clean eating lifestyle. One of the most important things we can do with our food is create a chemical environment for our body. Wow! Did you know you were doing that?!

By eating small meals every two to three hours we can control our blood sugar and increase our metabolism. Eat more, and more frequently to turn up your fat burning potential.

It's smart to eat clean. We feel better when we eat clean. It makes sense to decrease the chemicals and additives we are putting into our bodies. It makes sense to eat fresh, and buy local when you can. Eating clean takes comittment. And in my opinion, it's all about values.

Me Space

2012-02-16T05:04:00.000-08:00

by Kris Pitcher

We all need space to call our own. We all need "Me Space". Sometimes me space is hard to come by. We all live in different places with different spaces. Some of us have nothing but me space, while others haven't even gone to the bathroom by themselves for years.

What is me space? It's a tiny space to call your own. It can be what ever you want it to be...physically. It's the idea of it that is important. It's more of the place, than the actual physical space.

The idea is it is your place. It's a place where you keep the things you love, maybe your hobbies, or your books. It's the place where you can go with your thoughts and be alone. Just you.

Having trouble imagining it? Some people have a whole room of their own. They decorate it how they want and create a place where they can relax, or create, or just be. My me space is about half of the finished basement.

I have a work bench there, and my sewing table. It's where I keep all my unfinished projects, my sparkly ideas, beads, paint, scraps of stuff that will find it's way into "found art". You name it...I even have a plastic piece of wind-up sushi. I have books, writing journals...and my essential oils - which I just love to be in the presence of.

If I didn't have actual space, I could fill a tin box with my me space. And when I wanted to have some "me time" I would pull out my tin and create something. It's the idea of creating the time with yourself, and having something that sparks that for you.

When you live in tiny spaces you create where you can. Maybe you have a me drawer. Where you can store a journal, or special things that help you feel grounded. You pull a chair up to that drawer and you take your me space. It's about taking time. Time for you and time for things you love.

Where is your me space? If you feel like you've lost yourself you have a great opportunity to ground yourself in some me space. You could start with a cup of tea, a comfy chair and a good book. Or, a hot bath...or a walk along the river, Take time to slow down and be in your me space. You'll be surprised who you find!

I Threw My Buns Away

2012-02-15T05:05:00.000-08:00

by Kris Pitcher

I was out running an errand and I anticipated going right back home. Instead I got a text from my husband asking if I was available to come to the gym and do posing practice with him and a client. I said I thought I could make it in time.

You caught me...I wasn't prepared with meals. Now you know I'm a normal person. But, I had an idea. A really good idea. I would just stop at Albertsons and get some deli meat to nosh on before I went to the gym. I only had a few minutes to spare.

Well, it turns out Albersons in stuck in 1979 and they don't have a deli. I don't shop there regularly but it was on the way, in the direction of travel. I needed a plan "B". I really didn't want to go another hour without eating. It had already been 2 hours.

I didn't want to pay $5.99 for packaged fake deli-style meat from isle 11, so I marched out of there and back to the car. And then I saw the golden arches.

I ordered the McDouble off the value meal and used my husband's "McDonald's name" when they asked at the register "Kris". It's easier than Jacques. He has a McD's alias. Too funny. But let's get back to the point.

The McDouble is two meats and one cheese. So, let's see the damage. I ordered it to go, I was in a hurry after all...and I couldn't see myself dining alone in the restaurant. The sandwich has 390 calories/33 gms carbs/19 gms fat/ 22 gms protein...and 920 mgs sodium.

So, I threw away my buns! That's right, bye bye buns! And bye bye carbs leaving me with a 259 calorie choice, 19 gm fat/22 gm protein. For a girl on the run - who's not in contest prep mode - the McDouble at $1.84 does the job. I was back on the road with my buns in my bag.

Did I enjoy any fries, NO. I didn't even get a drink...but I got my protein in and didn't starve that day. Sure, I got my ENTIRE day's worth of sodium in one shot. But since I don't eat processed foods my salt intake the rest of the day was minimal.

In a pinch, you can make out alright on the road. Provided...you throw out your buns! *Smile!

Dear Valentine,

2012-02-14T05:02:00.000-08:00

by Kris Pitcher

Dear Valentine,
You are amazing and I am so glad to be spending my life with you! I am so proud of your sense of self and of the way you feel so self-assured. Your strength of self shows in the way you walk.

It shows in the way you laugh and in the way you speak. It shows in the way you share your sense of humor. Your strength shows in the way you share yourself with the ones you love.

Your strength shows in the way you care for yourself. In the way you value your body and your soul. Your strength shows in the way you are unwilling to give yourself anything but the best.

It shows in the way you go after what you want in life. Your strength of character shows in the way you treat yourself and others. And it shows in the way you see yourself too.

Dear Valentine, on this day, love yourself the way I love you...with my entire being. Happy Valentine's Day!

Love,
ME!

The Sauce You Should Be HOT For!

2012-02-13T05:03:00.000-08:00

by Kris Pitcher

If there was a magic sauce, this would be it! This is the sauce you should be HOT for! It's Sriracha sauce. Yes, it's on every Asian table...and my table too. Here's why.

It's on our table because we like hot sauce. But, there's a whole lot of good stuff in that bottle with the rooster on it. It's made from chilies and garlic. Both of these ingredients have great properties.

Garlic has anti-inflammatory properties. It's also a natural antibiotic which the body doesn't become resistant to (like it does to pharmaceuticals). Garlic helps us manage our blood pressure and cholesterol and has an antioxidant effect against free radicals. It also protects against vampires.

Just kidding about the vampires. Chilies have the wonderful capsaicin. This provides the heat to the chili. It actually increases the generation of heat in the body causing a thermogenic effect. It increases our metabolism. How's that for HOT!

The capsaicin also has an anti-inflammatory property. It also helps clear our sinuses. It does that by increasing the secretions and clearing nasal mucus. The anti-bacterial properties of capsaicin help to combat chronic sinus infections.

Magic sauce! So, if you're not HOT for Sriracha sauce you need to give it a try. It has a mild flavor, for being hot sauce. It's great on lots of different vegetables and meats. You can find it in most any grocery store.

Heat things up with the benefits of garlic and chili, spice things up to increase your metabolism, decrease inflammation and take away the sniffles. Cheers for hot sauce!

Hold On!

2012-02-12T05:06:00.000-08:00

by Kris Pitcher

I see this a lot. I've seen it in every gym I have ever been at. It's in every city, in every state, and it stands the test of time. It's bad behavior, it's poor, poor posture. Now, hold on!

That's right! Holding on. What? Holding on to the hand rails of the cardio machines. Did you know that was bad behavior? I've seen such poor ergonomics that I have had graphic fantasies of ladies arms being riped from their shoulder sockets and blood spurting every direction and covering all of the other patrons. Cartoonish fantasies.

You know who I'm talking about. She's got the treadmill up to incline level 12, and she's walkaling about 4.2 mph, but she is holding on to the handrail for dear life and it is rocking her body side to side so violently I'm afraid her arms are going to pull off her body.

Here's why it's bad behavior. Not because of my graphic novel, Itchy & Scratchy style imagination, it decreases intensity and energy expenditure by approximately 30%. 30%!!! That's one third! The reason is we are no longer bearing our body weight.

So while the calorie count on the machine might boast that she's burned 350 calories during her exercise...she's really only burned 245. And she's going to need new shoulders.

Handrails are important and should be used for balance, any time you are new to a machine, or if you have balance issues. They are also the place where heart rate sensors are placed. But you should not be holding on during your cardio.

What we need to do is slow the machine down and walk at a pace that we can keep up with, at an incline that doesn't make us slide off the back. We need to be able to keep up with the machine. Make sense? Once we can with no problem, go up a level.

No leaning, no holding on...unless you want to give up 30% of your energy expenditure. No thanks! You won't see me leaning on the stairmaster, or holding on to the handles of the treadmill. I need every bit of expenditure I can get. Now, stand up and get your cardio in!

Mirror Mirror

2012-02-11T05:04:00.001-08:00

by Kris Pitcher

Mirror, mirror, on the wall

I can't see myself at all.

I see kankles, fat & flab...

I see someone sick and sad.

Self reflection can be a cold, hard process. Part of the problem is your mirror is mean. I don't even have a full length mirror in the house. It's dangerous I know. Sometimes I worry about my fashion choices. But, no mirror? What are you gonna do?

None of us see our reflection accurately. If you do, good for you. You've come out of life unscathed, without damage. We need you. But the rest of us are damaged goods. We see ourselves through carnival mirrors that distort the reflection coming back to our eyes.

Many of us just choose never to look at all. We just pretend if we don't look at our naked bodies...they don't exist. Hmm. Maybe not a good plan. Besides, I think if we looked with gentler eyes we might just be able to stand up to the mean mirror.

If you were to stand in the mirror, what would you see that you actually like? Can you identify something without picking yourself apart? We tend to do that...pick ourselves into pieces. My butt, my arms, my stomach, my thighs, my ankles, my feet, my this and my that. What about seeing yourself as a whole person?

If you were to ask someone you really trust to take a look at you (no, not naked) and tell you what they see. What would that person say? I'm willing to bet they wouldn't pick you apart. They might say something about your shape, about your stature, or your style.

We look at ourselves so often in some cases that we don't see changes. We might think nothing is changing when really things are changing. Maybe we're looking in just one place, but things are happening somewhere else. We lose objectivity. But if you were to ask the person who sees you in the shower, they'd say - yeah, things are changing!

If the mirror is a problem, take a break. Get an objective opinion from someone who you trust. Take a step back and see yourself as a whole person. Recognizing that we do lose objectivity in the mirror is important in knowing you're not crazy. You're just normal. Now, look again stand up to that mean mirror and see what you see.

On Grace & Age

2012-02-10T05:00:00.000-08:00

by Kris Pitcher

It's a good time to reflect on grace and age. My philosophy about age is we get better with it. We can't defy it, we should embrace it. With it comes wisdom, and calm in knowing yourself.

Sure, a few grey hairs here or there. But I know much younger women who are much greyer. I keep waiting for more grey hair to fill in the dirty blond and lighten things up on their own. They're slow to cooperate.

A wrinkle here, a crow's foot there...however, sunscreen has been my daily friend for a good 27 years. Your best age defense is a broad spectrum sunscreen worn all year round on your face, neck and hands. Now I do sound a little wise.

I've spent as many years taking good care of myself as the years I didn't know better. For that I am smarter, wiser, more sage. So as the years pass I learn and I do indeed get better.

I know more about what I will tolerate, and what I will not. I know more about who I am, and about what makes me laugh. I'm comfortable with my self. These are the things that create grace with age. The things that give a sense of calm and celebration.

I know much older women who are filled with grace and sense of self. They are beautiful and strong, unapologetic, funny and powerful. Those are the women I look to as guides along the journey of aging.

As I welcome this 42nd year today, I have nothing but a calm sense of celebration. I look forward to what this year brings, and to getting better with it. Cheers to grace and age! And happy birthday to me!

Log It!

2012-02-09T05:02:00.000-08:00

by Kris Pitcher

How are things going with those New Year's plans any way? We're into February...and this is make it or break it time. Many of us are making some great changes with our exercise. We're walking with the ladies, or we're hitting the gym still. But, we haven't quite mastered the food. Not exactly? Right?

With heart shaped Peeps on the shelves of the stores and giant boxes of chocolates awaiting as Valentine's Day approaches, we've got some room for improvement in our eating habits. One great place to go back to is our food log. That's right, log it!

This tool works. You know it works if you've used it before. And if you've strayed away...that's why your slacks are snug. Whether you use something online, or carry around a little notebook - logging your food is very powerful.

It's powerful because you are accountable to everything that goes in. And when that's the case, you think twice. Licorice? I'll have to write that down...maybe I'll skip it this time! And off you go back on track.

A hassle? How is accountability to what's important to you a hassle? Takes too much time? Aren't you going to sit down for that meal or snack anyway? Just pull out your smarty pants phone, or tiny notebook and write it down. Excel happy? Make a weekly sheet and check things off, just leave room for extras in case you make any decisions on the fly.

Use the tool that helps you feel in control, stay on track, and stick to your guns. Use your food log. It's your power tool! When you put this tool to use in conjunction with your exercise efforts...look out! Things are going to happen.

Everything that goes in, gets logged. It's that easy. It's the most amazing tool. And it's the tool that will take you to the next level! Go on now, log it!

Overloaded

2012-02-08T05:06:00.000-08:00

by Kris Pitcher

What is our greatest advantage can also be our greatest curse. Information. It's everywhere, and at our finger tips in seconds flat. From magazine articles, to billboards, to TV shows boasting panels of doctors we have information overload.

The challenge can be sifting out what's useful, what's applicable, and what's unadulterated. Let's face it, being bombarded with useless information is tiresome. Feeling like we need to wade through it all is stressful and time consuming. And for what? To store a bunch of stuff we didn't need to know in our over taxed brain.

In terms of health and fitness information determining what's applicable can be confusing. Information derived for a 180 pound man is not going to be applicable to me as a 135 pound woman. I need to be able to sort through that. I can't just go about taking the same amount of protein powder or creatine just because an article tells me to.

Consider the source. You've heard that before. And it makes perfect sense when we're trying to sort out TMI ("too much information" for anyone who's been under a rock). If an "article" or "study" has been published or paid for by a company producing a product who stands to gain from the outcome...forget it. The information is useless.

A study needs to be conducted by scientists who know how to design a study and have nothing to gain but publication. It needs to be peer reviewed, and published in an actual journal respected by the industry. It can't be fluff. Every one's got an opinion. For every proponent, you'll find an equally passionate opponent.

Opinions are just that when it comes to information. Take it, or leave it. Determine reliable sources and choose where you get your information. You don't have to overload yourself with constant streams of it.

The basics work, they aren't going to change. As science progresses large organizations adopt new protocols. You won't miss them. It will be big news. In the mean time I hope you'll keep coming back to Fitness Bliss, where I always share the news...and always have an opinion.

Turn Your Page

2012-02-07T05:03:00.000-08:00

by Kris Pitcher

I've got this recipe I use ~~frequently~~ occasionally. So, during the super bowl when this certain item was requested, I pulled down the red Betty Crocker book and began to get out my ingredients.

Now, I have used the recipe before - and I always thought it strange there wasn't any oven temperature or baking time instructions included. The version I use is an alteration of the one just before it, so naturally I just use the information for that version.

You could say I only sort of follow instructions. I guess I thought I had all the information I needed right there on page 175. When I bake, I alter. Half the sugar, replace the fat with apple sauce...so to assume the cooking temperature and time was no big deal. 350 degrees for 25 minutes works for me.

But for some reason on super bowl Sunday I turned the page. Low and behold there it was! The cooking temperature and time! Right there on page 176. I had never turned the page before. It made me stop and wonder, what else am I missing by not turning my page?

The information said just what I had thought, bake at 350 degrees for 25 minutes. It was just like the version I had altered from on page 175. But the point is, we should turn the page just to see what's on page 176.

What's on the next page for you? What's right around the corner for you? Even if we're just confirming what we know, we should turn the page and uncover what's there. Our thirst for knowledge is strong, are we paying attention to it?

What did I bake? Brownies of course! Cocoa brownies...delish! But now I'm looking for new pages to turn. And I hope you'll turn your page too!

Cellulite Creams, Wraps & Rubs

2012-02-06T05:07:00.000-08:00

by Kris Pitcher

Let's talk about fat today. We've had this conversation before. We've talked about belly fat, and we've talked about quick fixes. We've talked about how we lose and how we gain. Get a cup of tea, because we need to just go over this a little more.

When we eat in excess of what we need (expend), our body converts that excess fuel into a very stable source and stores it. It is stored in special cells, fat cells. We convert it to fat because it has a high value for use later. Should we ever be faced with a famine for instance.

Now, some of us store it in our thighs, others in our rear ends, some just all over. We are all shaped a little different thanks to our genetics. And that determines where and how we store fat.

One thing we need to be reminded of is that fat cells never become muscle cells, and muscle cells never become fat cells. Read that again. Think of a fat cell like an empty bag. You can fill that bag with potatoes (for instance) - stuff it full, or half full, or three quarters. Get the idea? We'll always have that bag, or cell.

The only way to get rid of that cell is to surgically remove it. We can however fill it up, and empty it as much as we want to. That's about as simple as the physiology gets. The way we empty the fat cells is by expending energy during cardiovascular exercise, by increasing our metabolism (the rate at which we burn calories) by building lean body mass, and by creating a deficit in calories by taking in less than we expend.

That is the science. It's not my opinion. I didn't discover the science...I wish I had, there would be stars named for me, or something. There is nothing we can do FROM THE OUTSIDE of our body that will empty that cell.

There is not a cream, rub, wrap, or massage that will make your fat go away. I'm sorry if that's like hearing there is no tooth fairy. You can't "detox your fat cells" with a heated wrap...

So here's what those products do. They bring blood flow to the dermis (skin layer), causing changes in hydration at the location where applied. This temporarily changes the appearance of your cellulite. It does not make fat cells go away. There. Is. No. Tooth. Fairy.

My point is not to knock the wind out of your sail, or to snatch the hope from your bouquet. It's important to understand the physiology, the science, so that you can make an educated decision about where you spend your money. If there where an easy way...believe me I'd be the first to take it. There's not.

It's commitment to the basics that works. It's a long term approach to making changes in your life. It's eating clean, exercising most days of the week, and lifting like you're super woman. Because you are. And there's no cream for that.

Step Out!

2012-02-05T05:05:00.000-08:00

by Kris Pitcher

It's time to step out! Change is gonna do you good! That's right, cringe...change. We are certainly creatures of habit and I am no different. Who moved my cheese?

I can do this!

The thing about doing things the same way ALL THE TIME is we stop making progress. Life is dynamic, and our health and wellness pursuits are most definitely - dynamic.

You gravitate to the same piece of cardio equipment every time you hit the gym. And I don't just mean the same type...I mean the EXACT same machine. Heaven forbid if someone else is on your machine too. I know how that feels. What are they doing on your machine anyway?!

You go through the same workout on the same machines, or doing the same exercises with the same weights, on the same days of the week. You get the picture. We need to step out!

Out of our comfort zone is exactly where we are headed. We need to mix things up. It's time to try a different machine, different type of cardio, in a different corner of the gym even. I know, but don't be scared. We're all right there with you.

The reason stepping out is so important is that our body becomes accustomed to the input we put it through rather quickly. Once that happens, we stop making progress. And we are spinning our wheels. Now, I don't know anyone who just wants to spin their wheels and not make progress.

If you've been doing the circuit, mix it up with a few cable exercises or some free weight exercises. If you ALWAYS do chest on Monday (which is International Chest Day) switch it up. If you only do flat bench, try incline presses.

Challenging your muscles is necessary to recruit more and different fibers. Changing our cardio up will shake our system and require a little more work, meaning a higher heart rate, different use of muscles etc.

Step out of your comfort zone to step your program up. If you need ideas for what to do get in touch with a Personal Trainer in your area, at your gym, or online to help you develop a progressive program to help you meet your goals.

Keeping things fresh also keeps our brain engaged. And if you're getting bored, well there's another reason to step outside of your comfort zone. So, I'm going to be on all those cardio pieces at all different times...just to watch your face. But you're going to be fine. Because you are ready to step out!

Your Super Bowl Game Plan

2012-02-04T05:02:00.000-08:00

by Kris Pitcher

I know you've got the day all planned out tomorrow. It's the big day! It's Super Bowl! Let's make sure we've got a game plan for you as well as all the company, or party hopping that you'll be doing.

First, get your cardio done and get it done early. The day is about to get away from you in a hurry. Once the festivities start, it's going to be an endurance couch sitting event. So, get up and get going tomorrow morning and get your cardio in first thing. You'll feel glad that you've checked it off the list.

Whether you are going to a party or hosting one of your own, you need a game plan. You will have several hours to plan for. What makes the most sense to me is to think ahead. This means be on the offense.

Plan some meals and pack them in your cooler if you need to. No one's going to think twice if you are noshing on chicken and veggies now and then. Take what you need to be successful. Knowing what to choose from on the sidelines will help you make it through the game as well.

There will be LOTS of food. Choose your proteins carefully. Look for the veggie platter, steer clear of the cheese tray, and watch out for the dips. You can have a handful of nuts. And when you want a crunchy treat...go back to the veggies.

For every adult beverage you enjoy enlist the "two for" rule. Two non-alcoholic for every one adult beverage. Go for the club soda with lime, or a diet soda, or just plain water. Either way two for one is a good rule to follow. No one notices, they don't care.

By enlisting the two for one rule, you are staying in control. You can enjoy a light beer, or glass of wine, but you stay in control and make better food choices as a result. Remember we are putting together our offense here. We want to maintain possession at all times.

By going in with a plan, you are setting yourself up for a successful party experience. Enjoy the game, your friends, and a little of the food. Get your workout in early in the day and check it off your list. You can enjoy the Super Bowl, the half-time show, all the commercials, and keeping your program in check. You've got game!

Stubborn Belly Fat

2012-02-03T05:06:00.000-08:00

by Kris Pitcher

You know what I'm talking about. I'm talking about belly fat. Go on. Touch it. Do that thing where you make your belly button talk. We all have it. It's something we actually share in common. Sure, we might have different jobs, live in different parts of the world, and differ on many issues. But this one, we share.

So why is it so hard to get rid of these love handles? This spare tire? The pony keg hiding your six pack? Why oh why?! There are a number of factors effecting stubborn belly fat. Foremost, we don’t get to choose where we loose.

Our body will shed fat systematically and this is often one of the last places we lose from. You can thank your genetics for where you tend to store your fat too. You don't have to look too far from the family tree to know if you're an apple, or a pear. When we shed fat, some of us shed in kind of an over all fashion...and some will shed from place to place. We don't get to choose.

We also carry different kinds of fat. We store subcutaneous fat, just below the surface of our skin. This is the fat we can measure by way of skin fold measurements. When you pinch an inch, this is what you are pinching. We also store intramuscular fat; many of us store a great deal of intra-abdominal fat.

Think of intramuscular fat like looking at a marbled steak. The fat is in between (intra) the muscle fibers. This fat is more difficult to measure and many people carry their fair share of intra-abdominal fat. You could say the odds are stacked against them. Losing this type of fat takes time and dedication. Mostly, well time and dedication.

But a bigger issue is a hormone issue. Our stress hormone, cortisol, promotes the storage of abdominal fat. We tend to lead lives and consume foods that promote storage of fat in this area. The more stress we find ourselves in, the higher cortisol output and the more storage of abdominal fat.

You can see why belly fat is so stubborn. Stress, genetics, storage, and it's the last to go. What's a person to do? Keep doing what you're supposed to do. Control your stress. Do your cardiovascular exercise, eat clean, healthy meals frequently, and incorporate strength training into your program.

What about spot reducing? Well sure, you can spot reduce. It's called liposuction.

Control Your Destiny With Karma

2012-02-02T05:04:00.000-08:00

by Kris Pitcher

You know how some people are just frantically haunted? They are a constant ball of nerves, neurotic...and tortured. I believe in karma. Karma is thought to actually determine a person's destiny in life.

What is it? Well, eastern religions believe karma to be the consequence of thought and behavior. Karma is an energy which provides the continuity from moment to moment, and lifetime to lifetime.

As they say, what comes around goes around. Karma is a good reason to "pay it forward", to live by the "golden rule" so to speak. It's a good reason to treat people with patience, kindness and compassion.

Karma is a good reason to do what's right even when no one is looking. Karma helps me rest at night knowing that my destiny in life will be good because of the actions I choose.

I believe you make things happen in your life, either good, or bad. Do you see opportunity, or do you see tortured victimization? It's all in perspective really. What can you make of any given situation, and what karma will follow?

If you believe in karma you really are in control of your destiny. Knowing that, what will you create for yourself? What will your destiny hold? How will you begin to pay it forward, or do unto others? Can you open your heart, or give forgiveness? Are you doing what's right when no one is looking?

And, if you believe in karma...the jerks of the world are in control of their destiny too, they just don't know it. Don't give them another moment of energy. Go on, control your destiny! *smile

HIIT Cardio - What's All The Hype?

2012-02-01T05:04:00.000-08:00

by Kris Pitcher

I think there's a lot of hype about HIIT cardio. What's HIIT? High Intensity Interval Training. Now, I know this won't make me the most popular person on the planet...but when has that ever stopped me before.

Let me start out by saying a lot of female competitors do HIIT cardio. Lots. Most everyone...but me. So, when I start looking at something, I'm thinking about being efficient. I'm thinking about what the science says. I'm thinking about what makes the most sense to get from point A to point B.

If we break it down we might start with our goal. Our goal for cardio is to spare muscle and burn fat. We've usually got 16 weeks, or so, to burn the fat covering our beautiful physique. This is our number one goal for cardio. To burn fat.

HIIT cardio is done at high intensity, meaning at a high level of heart rate. The idea is we are working hard, real hard, for intervals. We might do 2 minutes high, followed by 1 minute lower...something like that. The benefit of HIIT is we can do more overall work in less time.

But let's look more closely. When I say more work in less time I mean more overall calories burned. However, the higher our intensity the fewer calories we are burning from fat. Hmm. Read that again. The higher our intensity the fewer calories we are burning from fat.

The alternative "type" of cardio is called steady state. We reach and maintain a steady heart rate at a lower intensity. The lower our heart rate the more calories we are burning from fat. The drawback...we have to do it longer.

Remember what our goal is, it's to spare muscle and burn fat. HIIT isn't muscle sparing, and it burns less fat (it's anaerobic). Where steady state at a lower heart rate burns fat. So, you can see that while I'm walking up a hill on my treadmill for 30 minutes vs. doing 15 minutes of HIIT...I'm wondering, "Why are all these competitors doing HIIT cardio?"

I think there are a couple of things happening here. I think, and this is my opinion, people don't understand the science. They just do what everyone else is doing and pretty soon...every one's doing it! Even when it doesn't make sense.

People feel like more is better. Harder is better. More intense is better. More isn't better. Higher isn't better. You're not more hard core because you did intervals. Just saying.

I also think that all these competitors with trainers...have trainers that want to feed them carbs. The more carbs you eat (the happier you are)...the more cardio, and high intensity will burn it, you can sustain. Me? I'd rather not eat the carbs in the first place and do my steady state. I think you're just taking one step forward and two back with that. Again, my unpopular opinion...maybe.

So, there you have the hype with HIIT. You can decide if it's the right kind of cardio for you. If you are just a "regular" exerciser...go for it. As a competitor though, you have some more refined considerations to take into account. Like how much fat you want to burn.

Your Post Workout Meal

2012-01-31T05:00:00.000-08:00

by Kris Pitcher

There are two meals of the day which should be your easiest of the day. Getting your fuel in at the right times and in the right amounts is important to your goals.

Whether your goal is to lose fat, or gain muscle...or both, the post workout meal is an important one. It's also one of the most talked about, least understood, and most confused.

And, I can't figure out why. So, today we're going to simplify this mythical meal. After our workout we want to refuel with protein. Not just any protein, we want fast digesting protein. We also want branch chain amino acids (BCAAs - we've talked about these before).

Specifically, we want leucine. Leucine is an essential amino acid (meaning we need to get it from a complete protein source) which basically flips the switch for protein synthesis. It opens the door and leads the way for protein synthesis to begin right after our workout. We want that!

Now, remember we said we wanted a fast digesting protein. Whey is your fast digesting protein of choice. Studies have shown it to provide the best post workout response. Whey was compared to soy and to casein by researchers who recently published in the September 2011 American Journal of Clinical Nutrition. Their findings concluded that whey delivered the most anabolic effect following exercise.

Many protein powders are going to already have your BCAAs in them. You don't necessarily have to take them separately. Read your labels and save your money.

You want to be taking your 20-30 gms of whey protein following your workout within 30 minutes. It's the first thing I do. Well, I wash my hands first (we've had that conversation too). Then I reach for my shaker cup and down my protein shake.

This should be one of your easiest meals of the day! It's also one of the most critical. It should be simple too. Your post workout meal is one of your powerhouse meals. Are you getting it?

*What's your other "easiest meal" of the day? It's your very first one! Also a fast digesting protein shake to start the day off right. All the rest are going to be real, whole, and clean food.

Love Amongst The Iron

2012-01-30T05:06:00.000-08:00

by Kris Pitcher

You may or may not know that my husband and I are workout partners. Some couples just can't workout together. Ever. I've never understood that. I can't really imagine doing it without him.

In fact, and I think I've said this before...I'd probably sit on the couch and eat bowls of cereal were it not for him. He makes me a better person. OK, enough mushiness!

The gym is a great place to meet like valued people. I know a lot of women who go in to the gym, put their headphones on and keep their head down trying to keep eye contact to a minimum. That's all fine and good if you're already coupled up with some cozy situation. But for you single ladies...take a look around.

I think that nice guys do finish last. It's the douchy guys that keep the ladies in baseball caps worn low, headphones on even when their ipod is blinking yellow because it's out of juice. It's no wonder they are trying to avoid these guys.

But how about that nice quiet guy who always asks you how you're doing, or offers you a spot. Maybe you shouldn't be quite so sceptical of every single person in the gym. Who knows...maybe there's someone there worth talking to.

My point is, we meet great people doing the things we love. We meet great people who share our values when we aren't looking, when we're just doing what we do. But we have to open our eyes and drop some of our Men's Health cover ideals about how he'll look, or what kind of job he'll have. Or whatever.

I hear A LOT of fit, beautiful, smart ladies complain about being single. And, I have figured out why. It's not because no one will understand the way you eat, or that you need to do two sessions of cardio a day. It's not that your lifestyle is so crazy, or that Mr. Right isn't out there.

Ladies...we're holding ourselves back. Well - you. You are holding yourself back. There's love amongst the iron. If you're open to it. Next time you're at the gym feeling down on yourself and a little lonely, tip your hat up a little so you can see. And take a look around you. You just might be surprised who's there, waiting. Now, go on! Let him TALK to you! ;)

A Frog Does Not Drink Up The Pond In Which He Lives

2012-01-29T05:04:00.000-08:00

by Kris Pitcher

There's something about being in themed stores that makes you want to "be" whatever that thing is. Maybe it was the music that got my attention, or that bin of "bag your own gems". Perhaps it was the kokopelli magnets, or the dark haired mysterious looking shop keeper...

The silver jewelry definitely caught my eye, and the prices actually made me choke on my own spit a little. The case was jammed with red, blue, and green surrounded by shiny silver. Keep walking I thought.

I was being whisked away by the wall of dream catchers when I came upon this Native American Proverb (or so claimed):
"A frog does not drink up the pond in which he lives."

Hmm. It made me think about living a more simplified life, about being grateful for what we have, and about being responsible stewards of our resources.

And in this "Way Out West" themed store FULL of stuff everywhere, I found one golden nugget. So, I raced out of there and took out my tiny book of big ideas and wrote down the proverb. And I started to think about how I might simplify, do with less, or appreciate more fully what I have.

Taking time to be grateful is important. It renews our sense of what is important in our lives and it restores our sense of feeling grounded in our lives. When we get caught up in what we need to have, what we don't have, and what we want to have - we are drinking up our pond.

What are you grateful for in your life? Are you being a good steward of your resources, of the resources of your "pond"? Take time to think about it. You'll feel more grounded and sure of yourself and of your life.

You'll feel more sure than ever about what's important, and I bet one of those things will be you and your wellness!

Out In Front

2012-01-28T05:00:00.000-08:00

by Kris Pitcher

"If you're not in front of it, you're behind it." - Kris Pitcher

Today's Yogiism is brought to you by yours truly. A Yogiism is a kind of obvious witticism made famous by Yogi Berra. But this one came out of my mouth this week and I just had to share it with you.

It's true...and it's obvious. Think about it in terms of your goals. If you aren't paying attention to what you've said is important to you, then those things aren't getting done. Period.

The moment your focus fades so does your attention, and there goes your actions. Once that happens you're just done for. You've got to stay out in front of your goals in order to make them happen.

How do you do that? You do that by paying attention. You do it by doing the things necessary to get you where you want to be. You break things down to their tiniest parts, and you do them. Bit by bit.

That's how you keep from getting behind them. If you feel frustrated, overwhelmed, ready to quit...you're "behind it". It's time to go back a few paces and figure things out. Where did you get off the rails?

Usually it's because we took on too much and it all started to move too fast and we couldn't keep up. So, slow it down. Pick a few things (1 or 2) to focus on and do those few things. Once you are comfortably out in front of it again, you can always add more things to it.

So, just stating the obvious here, if you're not out in front of it, you're behind it. Where are you? I'd like to see you back out in front!

Metabolic Make Over

2012-01-27T05:07:00.000-08:00

by Kris Pitcher

Now this is a hot topic! It's sciency and you know I'm going to get excited! We have some room for improvement when it comes to heating up our metabolism. So, today we're going to take the three "M" approach to a metabolic make over.

The first of the three M's is Morning. If you aren't a morning person, that's OK. But we've got to get things going first thing in the morning. We have slept over night, hopefully a full 7-8 hours. When we wake - we need to fuel. During our sleeping hours, we haven't had any fuel and our metabolism begins to slow.

Morning is the time to get our metabolism going by putting some fuel in the tank. I like to think of our metabolism as a fire. We need to add fuel to the fire to keep it burning. No fuel, the fire goes out. In this time of opportunity we want a fast acting fuel, and a whey protein is perfect. It is fast digesting and gets us off to a great start.

The next M is, Muscle. We lose muscle as we age. But this isn't necessarily age related, it's activity related. We become more sedentary as we age. Use it or lose it. So, it's time to increase our muscle mass to increase our metabolism. Muscle tissue is metabolically active tissue. It's burning fat all the time for fuel.

We tend to think of doing cardiovascular exercise when we want to lose fat. And that's important, however we want to increase our metabolism by adding strength training to our program. This is an effective metabolic boosting strategy. The more muscle mass we maintain, the higher our metabolism.

Our final M in our metabolic make over is Meals. We started our morning with fuel and we need to keep that fire burning all day long. This means mini meals throughout the day. Stoking the fire keeps that fire burning. Make sure you've got a plan that includes at least 4 meals and some snacks strategically planned during the day.

You've got 24 hours in the day to fuel your body. Your final meal should be before bed. What?! That's right, keep the fire burning into the night by fueling with the right kind of fuel before bed. A slow digesting protein works really well. Carbs at night = four letter word. No, no on carbs. It's critical to have the right fuel at the right time.

There's your three M approach to a metabolic make over. Get things heated up, burn more calories by getting your morning off to the right start, by increasing your muscle mass, and by making your meals count. Your metabolism is counting on it!

What's In Your Letter?

2012-01-26T05:05:00.000-08:00

by Kris Pitcher

I got a letter the other day. The kind that the post "person" brings and puts in the mailbox. You know, it comes in an envelope and is written on paper. A letter!

I really needed it too, because I had been struggling with this certain thing. I'd been conflicted about it, going back and forth...unsure if I could really make it happen. And just at the right time, the letter came.

The letter was penned by a good friend. It said all the things my dear friend might say. It didn't include any of the things I might hear from myself. There weren't any uncertainties, any "I'm not sure," or "Maybe I can't". The letter just stated how strong I was, how confident and smart. It talked about how professional and determined I was, and how I'm good at what I do.

And here's my secret...I wrote the letter to myself! When you are struggling with something, when you feel conflicted or you are lacking confidence all you need to do is think of what your closest friend would tell you.

What would he/she say? What would they write to you? Now, they are going to be honest with you. This is the friend who will tell you when you actually do have spinach in your teeth.

This friend will tell you just how much you really are capable of. They'll tell you you can do it. They'll tell you that you will do it. You are strong and capable, you are confident and able. And you are determined, skilled, and have a lot to offer.

Get yourself a piece of paper. It starts like this: Dear Self,

Re-Believe In You

2012-01-25T05:03:00.000-08:00

by Kris Pitcher

We need reminders in our lives. My reminder for today is about belief. In Ice Age: The Meltdown, Ellie who is clearly a mammoth...believes she is an opossum.

Her brothers are opossums and so having been brought up with them, she believes she is one too. I'm like Ellie, I think we are what we believe we are. But maybe not in such literal terms.

For instance, if someone tells you that you are weak, insecure, and without value - you become those things if you believe it. On the other hand, if you don't believe it, it doesn't matter how much that person tells you those untruths...you know it isn't you.

If you tell yourself you can't do it, sure enough you can't. It's all in what you believe yourself to be. Do your behaviors follow who you want to be? Who you believe yourself to be? Or, do they follow what others say you are...or what you've been mindlessly repeating in your head?

The point is that it is up to you. What you believe about who you are is completely up to you. No one defines that but you. If you haven't been the person you'd like, redefine who you are. Reinvent, re-believe in you.

Statements of affirmation help us get the process going. You should try them, until you believe them. "I am strong and confident." "I am in control of my choices." "I am worth taking care of." "I deserve to be cared for." "I am supported in my efforts." "I am making choices to reach my goals."

Whatever reminders you need to start believing in yourself, you owe them to...well, you! We all need reminders from time to time. Start reminding yourself today.

Exercise and Insulin Sensitivity

2012-01-24T05:03:00.000-08:00

by Kris Pitcher

We all know we're supposed to exercise. It's good for us, right? But sometimes we forget why. We think about fitting into a certain size or looking a certain way. There are more important reasons to fit exercise into our schedule though.

Insulin is the hormone that helps us regulate our blood sugar levels. It's the shuttle system that helps get the glucose from our blood into our cells. When we have a situation where the insulin is shuttling the glucose in our blood, but the cells have become less receptive to that glucose...we have a problem.

The cells have become resistant, so now we can't control our blood sugar levels. Usually, there's a combination of things happening including inactivity and bad food choices. This is how we become diabetic. We've created a situation where we have blood sugar levels that are way too high, and we can't control them on our own.

Regular cardiovascular activity increases insulin sensitivity (of those receptor cells) so they can accept and store the glucose being shuttled by the insulin. Regular exercise helps us to make our own insulin too, so the diabetic can take less insulin to control blood sugar.

Insulin resistance and associated diabetes has problems that go along with it too. Things like high blood pressure, high cholesterol, inflammation, and abdominal obesity (Strength Conditioning Journal 33 (5):40-43, 2011) all of which are reduced with regular cardiovascular exercise.

The next time you begrudge your cardio session think of your pancreas (the organ that secretes insulin) and know that you are fine tuning it's function. You are creating a situation of sensitivity within your fat and muscle cells so that you can maintain healthy blood sugar levels. Now, go do your cardio!

A Fairytale For All The Princesses

2012-01-23T05:01:00.001-08:00

by Kris Pitcher

I thought we could start the week out with a fairytale. This is a story about a princess named Holly, or Stacey, or Mariah. You fill in the name...it's your story.

Once upon a time there was a princess named Holly. She lived in a beautiful fortress in the middle of Candy Valley. Candy Valley was surrounded by the foothills of Ice Cream Mountain...it was such a beautiful place. And her castle was nestled in between the Nosh Noll, and the beautiful babbling Dark Chocolate Brook.

Now, the princess was strong, very strong. She would sit in her castle and look at her beautiful pink ballet slippers. They sat in the corner of her high tower catching dust in the corners of their delicately folded satin ribbons. She wanted nothing more than to slip them on and dance. The freedom those slippers would bring her! She imagined swirling and twirling, dancing and bounding about her castle. Yet in the corner they sat.

The princess instead donned her suit of armour to protect her fortress. Because even with all her strength, living in the middle of Candy Valley was difficult. She constantly found herself fighting off temptation. The princess needed her shield to fight everything surrounding her.

But her armour weighed heavy and eventually she just wanted to shed it regardless of what might happen. Sometimes the outcome was not good. And there she found herself once again, no armour faced with temptation all around her.

But Holly the princess was strong and she knew what she wanted. She wanted those ballet slippers. So, as she found herself with the weight of the armour lifted she ran to those slippers. The princess laced the beautiful shiny ribbons around her ankles and she danced her way out of Candy Valley.

She twirled passed Nosh Noll, and plied right over the Dark Chocolate Brook. This princess was free! And what she found was she had that freedom all along. She had the freedom to create the castle she wanted to live in. The one she would not have to protect herself from.

She found that no princess could bear the weight of that armour, and that she had carried it for long enough. She had the freedom within her the whole time.

And she danced, and she danced...and she lived happily ever after.

A Recipe to Banish Dry Winter Skin

2012-01-22T05:01:00.000-08:00

by Kris Pitcher

Sunday is a great time to spend time in the kitchen. But today we won't be noshing on home baked goodies. Today, we'll be uncovering your summer glow in the dead of winter. It's time to banish the family and find some alone time because we're cooking up some pampering!

Winter can take a toll on our skin regardless of the climate we live in. Wind, rain, snow, sleet, too much sun (we hate you) all of the elements along with our body turning it's own new leaf, and we can be a scaly mess. So, let's exfoliate!

Vanilla Bean Exfoliating Paste:
2 T white rice
2 T coffee beans
1 fresh vanilla bean, cut into small pieces
1/2 C natural plain yogurt

Mix rice, coffee beans, and vanilla bean into a powder in a coffee grinder. Pour into a mixing bowl and add a bit of warm water to make a paste.
Apply to body, and rub vigorously to exfoliate dead skin. Rinse in the tub or shower. Follow by smoothing yogurt over exfoliated areas to soothe and moisturize. Rinse with warm water.
Store any excess vanilla paste in an airtight container and refrigerate for up to 5 days.

*I didn't have a vanilla bean on hand...so I substituted 10 drops of vanilla essential oil. Have fun, you deserve some pampering!

Your Taxes On The Table

2012-01-21T05:05:00.000-08:00

by Kris Pitcher

It's tax season and while you're thinking about that shoe box where you "file" your receipts I thought I'd throw a little tax information out there. Did you know that your U.S. taxes subsidize the food industry?

But not all foods are created equal when it comes to getting help from the government. According to Thomas Kostigen, author of The Big Handout, the average U.S. household contributes about $1,500 in taxes annually to food subsidies.

Over a 15 year time period, the corn industry got a whopping $77.1 billion (with a B) in subsidies. Now, maybe $5.1 billion a year is no big deal. I don't really know. But it sounds like a lot of money for corn. I realize we feed other nations...and there is merit to that - but mostly I think we're making a lot of corn syrup.

Wheat is a close second with a $32.4 billion dollar subsidy over a 15 year period (1995-2010). Soybeans, one of the most highly genetically modified crop in the U.S. (91% according to the Institute for Responsible Technology) was subsidized at the tune of $24.3 billion.

But the big kicker is that over a fifteen year period vegetables such as tomatoes, broccoli and lettuce...zero. Zero. In 15 years. Tobacco even got a $1.1 billion dollar allowance (thanks for your help btw). There was some reported subsidy for the apple industry at $262 million, for blueberries at $207, 659. Blueberries got just about $13,843 per year. I'm not sure how that would even help one farmer?

So, if your money is where your mouth is...we certainly can't vote with our shopping cart. It doesn't work that way. You've got to let your representatives know you'd like to support lettuce instead of corn. If that is the case. I guess I just never thought about how my taxes were supporting the food industry.

When I think about it, and about the way I eat...it's pretty much backwards. We're spending the most on the things that make us fat. We're making corn syrup. Meanwhile, we're spending the least on vegetables. They aren't stable. We can't get them to the table fast enough etc. But what if we at least tried?

Becoming aware of how you eat, how you spend, where you shop, whether you support your local growers and markets - and how your tax dollars are allocated make you a more informed consumer. Nutrition is all about choices. Vote with your voice. Looking for something to do? Call your Congress Person. Your taxes are on the table.

Procrastination

2012-01-20T05:03:00.000-08:00

by Kris Pitcher

You were going to do it in the morning. First. Thing. The alarm was set. You hit snooze. Seven times. You thought you could do it later. Maybe on your lunch hour.

Only hitting snooze seven times made you a little late and you didn't quite get your gym bag packed. You meant to do it the night before but figured you would have plenty of time. But that's OK because you keep a pair of walking shoes in the bottom desk drawer.

Except you forgot about that "working" lunch meeting you agreed to. So, there goes that idea. Before you know it the day is over and you're just going to stop home and get your stuff and then hit the gym...except you never quite make it back out of the house.

How does this keep happening? Procrastination. We put things off because we think there will be a better time to do it. Especially with exercise. I've got a secret for you - there is no better time.

There will never be a better time. There won't be a more convenient time. You won't ever have more time. Later will never become more convenient. Putting it off won't make it go away or make it so you don't actually need to do it. You're backside will still look the same. Still.

So, instead of putting it off, or trying to fool yourself any longer...let's just make a pinkie swear to just go ahead and get it done. Just get up 30 minutes earlier and do it. Just pack your bag for the gym now. Just prep your food the night before. Just fill your water bottle before you sit down at the computer. Just. Just. Just!

Just stop waiting until later. Stop procrastinating. Here's another gem of a secret...no one is going to do it for you either. So, there you go. It's not going to happen without you. Stop being surprised when it doesn't. Procrastination is for don'ters. You are a doer! Get doing!

How Much Protein Do I Need?

2012-01-19T05:01:00.000-08:00

by Kris Pitcher

We've talked about protein before, but it seems to be a topic of interest and ongoing discussion. There is confusion regarding how much we need, when we should eat it and what we should eat. We can get in the weeds on this topic, or we can look at the big picture.

We're going to look at the big picture. Protein is our most muscle sparing macronutrient. All hail protein! We need it. We can consume more of it than previously thought.

In fact, it used to be generally accepted that we could assimilate 20-30 grams per sitting. So, the recommendation was to eat that amount every 2-3 hours. Not a bad idea. However, we are constantly learning new things. And one of those new things is that we can assimilate more than the 20-30 gms previously thought.

But we're going to stay out of the weeds here. The point is we can eat and use a lot of protein. It's not going to tax your system. Your kidneys can process it just fine.

As a general rule, we can take in 1 gram of protein for every pound of our desired weight. Translation - if you're 150 pounds and you would like to be 175, take in 175 grams of protein. There are a number of other more specific recommendations based on lean body mass, and other "in the weeds" methods. But, quite simply, you know what you'd like to weigh.

Our best sources of protein are from whole foods including meat, fish, poultry, eggs, legumes and dairy. You can substitute with protein powders made from whey, casein or egg. Nutrient timing is important, but if we are thinking big picture - get your total in for the day.

You have 24 hours in the day. You need to get your nutrients in during your waking hours. It makes sense to fuel around your work, your exercise etc. It makes sense to portion out your nutrients and spread them out throughout the day. Do what makes sense. What makes sense works.

First thing in the morning you want a fast digesting protein, like a whey. During the day you want variety and for your last meal right before you tuck into bed, you want a slow digesting protein like a casein, or a few egg whites. Yum! Egg whites are my go to bed time meal.

Most avid strength trainers likely take in more than the above recommendation. Nutrients taken in above and beyond what you need and can use will be converted and stored as fat. If you're getting fat...you're eating too much. Simple. If you're struggling to make gains, you may need to assess your protein intake and increase it.

That's the big picture answer for when and how much protein you need. I hope that's helpful. It really doesn't need to be any more difficult than that.

My Cat Gave Me Oxytocin

2012-01-18T05:06:00.000-08:00

by Kris Pitcher

That's right, my cat gives me drugs. She gives me important drugs, drugs that I can't buy. My cat gives me oxytocin. And if you have an animal that you love and hug...they're giving it to you too.

Oxytocin is a hormone released by the pituitary gland. It's our feel good hormone released when we're hugging, touching, or...um...doing adult stuff. But we're just talking about hugging today. Just hugging.

It's true that hugging, or petting, an animal reduces your blood pressure, heart rate and stress levels. It releases oxytocin which makes you feel good. It produces feelings of bonding with that animal. It's the same with people too.

It's the hormone released which promotes social recognition and bonding between mother and child, and between partners. Oxytocin is important for our happiness. Hugging is important.

Some people are huggers, and some people just aren't. And that's OK. But oxytocin is important in increasing trust and reducing fear. It makes sense that if we feel bonded with someone we feel safe with them. We feel a sense of trust with them. We can thank our oxytocin for that.

Give someone a hug today. Hug your cat or your dog. Hugging increases your output of oxytocin and we all need to feel good inside! Now, where is that cat?

What Gear Are You In?

2012-01-17T05:04:00.000-08:00

by Kris Pitcher

If you've ever driven a car with a manual transmission you know that you can't start out from a stop in second gear. Sure, you can try. You put the clutch in, feather the gas and lug, lug, lug. Nothing!

Quickly realizing you're in the wrong gear you can shift into first and get moving before the cars around you start honking and shaking their fists at you. Or, you kill the engine and get all flustered with the radio blaring.

If you've found yourself all flustered about your exercise plan with the radio blaring at a complete stop...you've tried to start out in second gear. And you may have killed your engine. But all we need to do is take a deep breath, put it neutral and turn the key. We can get this thing going again.

Starting out at the right pace is really important to our success. Maintaining a reasonable pace will help us continue to be successful. Going all out is difficult to sustain for any length of time. And, the reality is if we can't sustain it - we aren't going to do it.

Setting realistic expectations for our program based on our lives is important. We need to be realistic about what we can do. If you have three days of the week when you can make it to the gym and you're trying to do a five day split...well, I don't have to be a rocket scientist to tell you that's not going to work.

Check in with your expectations, with your plan and your goals. Is your program realistic? Are you in the right gear? Making small changes will help us incorporate them into our lifestyle. It's the lifestyle changes that are going to make us successful over time.

So, get behind the wheel. You're in the driver's seat here...just make sure you know where you're going. Make sure you've got your map, and you're starting out in the right gear!

Never Miss A Bliss!

2012-01-16T05:02:00.000-08:00

by Kris Pitcher

I thought I'd point out a few features and do-dads I've added to the blog over time. Did you know Fitness Bliss will come right to your doorstep?

Well, virtually. You can register to have it come right to your email. You might have enough email for a small nation and that is the LAST thing you'd ever do. But, it's one way to make sure you never miss your Bliss. I'm not going to do anything with your email address. I won't send you offers for pharmaceuticals, or dating services, or lottery winnings out of country. You'll just get "Fitness Bliss With Kris".

Another thing you will see are banners along the right hand side. If you're gonna shop, why not shop here. A click through from my blog will get me a piece of the action when you shop with the companies. Bodybuilding com, Brooks, ebags, luminosity brain games, Chinese Laundry, Body Candy, Ice Wraps, Uniform City, Design A Shirt, and Protein Factory. There's something for everyone.

I have an affiliate status with these folks and if you shop with them I get a few cents to help support my writing habit. If you're shopping at any of those companies anyway, why not throw me a bone? Check out the banners, and click through. Happy shopping!

Did you know you can tweet me? Sure, on the right hand side of the blog if you scroll down you can "Share". Sharing is nice. You can tweet, or repost and share with your friends so when you're smiling to yourself, they'll know why.

There's my shameless self-promotion of the century. I'd love to increase my reader base and share my sparkling, hilarious sense of humor and great knowledge with more people this year.

And to do that, I need your help. Spread the love, share the blog. And above all, thank you for being such great readers. I love hearing your feedback - it truly keeps me writing.

Think It True

2012-01-15T05:01:00.000-08:00

by Kris Pitcher

What you think, you do. So, why not think it true? Are you aware of the power of your mind? You have a very strong and forceful tool at your disposal to help you in this process. And nine times out of ten...we're not using it.

You've heard of a self-fulfilling prophecy. It's thinking something true. Where you believe something and then it happens. What happens is you attract energy based on what you believe.

Quick get the candles out! Just kidding. But, it's true! You attract energy to you based on what you believe. If you believe the world is full of scammers trying to cheat you. Guess what? You get scammers trying to cheat you.

On the other hand you can attract what ever you set your mind to. Some people create visual cues, like a picture on the refrigerator, or a whole vision board of what they want in their life.

Now, I'm not advocating a giant craft project that will never get finished. I'm suggesting you begin to choose your thoughts, choose the energy you attract. If you want something in your life, a visual cue strategically placed is a strong tool.

I have a contest picture on the refrigerator. It reminds me why I eat the way I do. It reminds me how strong I am, and that I can make choices that will uncover that physique...or better.

Positive people who attract good into their lives work at it. It doesn't happen by accident. They are attracting it by thinking about it and bringing it into their consciousness. And you can do that too.

Write down statements of what you want in your life. Make those things real by "announcing" them to yourself and the universe. Remind yourself of those things as much as needed and think about them. You will begin to attract them into your life. You can think it true!

Why Weekends Are Your Weakness

2012-01-14T05:03:00.000-08:00

by Kris Pitcher

Things are going great during the week. You've got your meals planned, you're taking them to work, you're drinking your water and making it to the gym. During the week you're even getting to bed on time...so what gives come Saturday?

The weekends are a great struggle for a lot of people. One of the biggest reasons is we don't maintain our schedule. It begins Friday night when we stay up later than usual. Sometimes we stay up MUCH later than usual. This kicks off a sleep-wake cycle that is completely interrupted.

Then Saturday we sleep in. We don't really feel like doing our cardio and besides we might need to get going if the family has activities. If we haven't gotten ourselves up before the crowd there's no chance we're going to get what we need. Am I right?

On the weekends we are fighting traditions. Maybe the family wants to eat pancakes, or you always fix waffles on Sunday mornings. Those are the kinds of things you need to begin to plan around.

We are on the go all weekend. If you have kids, every one is going in a different direction. There are sports to get to, birthday parties, homework projects and the like. You are busy facilitating every one else and you're plan goes by the way side.

The key is to stay on schedule beginning with Friday night. You might want to catch a movie, but maintaining a close sleep-wake cycle is really important to your weekend success. So, if you usually go to bed at 9 PM, no later than 10 PM.

Saturday you need to get up before the crew if you have one, or just plain get up and get going. You need to treat this like a normal day. Get your morning cardio in, pack your meals and you are ready for what ever the day has in store.

Whether you're shopping with girl friends, watching the game with the guys, or running the kids all around - you need to have your meals with you. It's just like M-F. (That's why I carry a big purse when we go shopping, or to the movie.)

Keep yourself on schedule over the weekends and you will stay on track toward your goals. Taking two steps forward and one step back every week can be so frustrating. But weekends don't have to be your weakness. You've just got to follow the plan!

Why You Don't Shake Hands With Toddlers

2012-01-13T05:05:00.000-08:00

by Kris Pitcher

There's a reason toddlers always have their hands in their pants. It's not because they have to go to the bathroom. It's not because it's scratchy. It's because it feels good. Cue. Crickets.

Stay with me here. From a very early age, we want instant gratification. Let's face it, having our hands in our pants is gratifying.

Now...we can't go around like this for very long. And we learn rather quickly that this isn't acceptable behavior. You know that's not acceptable right?

We want things right now. I don't mean fast. I mean lightning fast. Faster than fast. We want things "hands in your pants fast". But that's not how the world works. We have to work for things, and things take time.

Progress toward our goals takes time. Getting rid of that last bit of stubborn fat on our hips/belly/thighs/butt etc. takes time...a long time. We have to stay committed to the process. It's anything but instant.

Our strength doesn't just magically increase like a super hero. I can't leg press 450 today and then 630 next week. It takes a little longer to make that kind of increase. Intrinsically we know this, yet we get frustrated when things aren't happening fast.

We're going to keep doing this for a long time. We don't get to a point where we hit a goal and just quit. Say it with me Blissers: we only have to do weight management as long as we want it to work.

We're getting good at that. Instant gratification isn't possible for most aspects of our lives, especially for our health and fitness goals. Keeping this in mind will keep frustration at bay. And that my friends, is why you don't shake hands with toddlers.

Your Biggest Muscle Mistake

2012-01-12T05:06:00.000-08:00

by Kris Pitcher

I know that in my spy training, at the spy museum in Washington DC, I was taught to vary my route as not to be followed. Well, let's just say I would be made in a matter of minutes. My patterns are pretty predictable.

While I may not make a good spy, although you might want to watch your six just in case, I do vary my workout routine. And that is most people's biggest muscle mistake. Doing the same exercises all the time.

There are a couple of things going on. We do what we're comfortable with. And we're lazy exercisers. Now that you're done denying it, go on and admit that you just want to get in there and get it over with as fast as you can.

We consistently go to the exercises we are familiar with, to the ones we know and are comfortable with. The problem with this is we are not challenging our muscles. We need variety and different stimulus in order to progressively challenge and grow. So, give up the leg press and do something you haven't done for a while like squats, or stationary lunges, or single leg press...or anything different. Change it up.

I'm sorry I called you lazy, but you just never want to try new things. You don't want to step outside your comfort zone. This is where enlisting the help of a professional trainer is a really smart idea. That person is there to push you, to get you to do the exercises you avoid and to make you work hard on your least favorite body part.

The problem with these big muscle mistakes is you never see any progress. Change things up and get yourself to increase your intensity in order to shake off any spies who might be on your tail.

OK, maybe there aren't any spies on your tail in the gym (that you know of), but these things will help you make some progress and reach some new goals.

Round Up The Troops!

2012-01-11T05:02:00.000-08:00

by Kris Pitcher

You heard me. Round 'em up! Bring 'em in! We need to call in the troops! Sure, the first day was easy. You were ready to go...all motivated and stuff. Then it was a little harder. And shoot, it's cold in the morning and you don't want to get out of bed to exercise!

Enough of that, the troops are on their way in. And you need their support. Think of them in all their armor, with their weapons against excuses. They are about to be your best friend.

We want to help!

Who are they? Well, they might be your family, your friends, or your co-workers. They might include your facebook friends who know you're working on your fitness, or the instructor of your Wednesday night class. The troops might include the grocery checker or the nice lady at the post office.

Whoever you told you were going to do this...they are in your army. Those are the people who support you. And - newsflash - they don't know you are struggling in silence. Because of the silence.

You have to let the troops know you're having a hard time. You have to make appointments with them to meet at the gym, or grocery shop together if you can't be trusted to put the right things in the cart. It's up to you to enlist the troops.

I know you thought you'd be a tough guy/gal and do this all on your own...but none of us do this all on our own. We all have a team of support. We have our troops. So, shake it off and get on track like you meant to at the first of the year. All you need to do is round up the troops!

Are You Fappy?

2012-01-10T05:07:00.000-08:00

by Kris Pitcher

If you're fappy and you know it clap your hands! Isn't that how that song goes? No, it isn't. But I know a lot of fappy people. They go around thinking they're happy...but they're really not.

They're false-happy. Fappy. They're medicating with food, with alcohol, trying to fill a void...trying to fill themselves with happiness. The problem is it works for a very short time. It's a situation of instant gratification. Then there's the aftermath.

There's the remorse, the guilt, the disgust at yourself for not being in control. You're not happy at all. The food works for a quick fix. It goes down fast and puts you right in your happy spot. It's like the heroin chic of chips once you hit the bottom of that bag.

The problem is you have to break the habit, the cycle, of the quick fix behavior. You have to be willing to deal with feelings and find other ways to de-stress. You have to be willing to be present in your lives to truly find happiness.

Being in control and making choices in alignment with your goals will make you truly happy. And you can certainly enjoy good food, yummy food...it all needs to be worked into your plan at the right times.

If you've been kidding yourself with fappiness it's time to look in the mirror and find true happiness. You deserve nothing less. This should be the year you look to new things to make you happy. This should be the year you find happiness within.

Meet the Jealous Haters

2012-01-09T05:03:00.000-08:00

by Kris Pitcher

Someone recently told me I was positive and I'm pretty sure he didn't mean "certain". I am a positive person, and that is a choice. It isn't an easy choice...it's a choice I may have to remind myself of several times a day on a difficult day.

I wish I had her...

From my perspective, if you go around filled with hate for someone or something...or nothing in particular, you're not hurting that person or that thing. What you're hurting is you. And where does that get you?

It gets you bitter, angry and eventually you're the person grumbling to yourself at the post office. We think it's going to "really show them", or "stick it to them". But "they" don't even know you're hating on them. So I don't see the point in going around with that disposition.

The same goes for feelings of jealousy. We have all felt jealous at some time or another. But constantly being filled with this emotion only affects you. It makes you crazy as it chips away at your self worth. And again, for what?

You can make the choice to feel confident rather than jealous, to feel positive rather than filled with contempt. In the beginning you may be welling up with negative feelings. Fake it. You have to learn a new habit.

Let the jealous haters go. They are sucking the life force right out of you and leaving you tired and mad. Choose something different. Create new thought patterns by faking it till you make it. I'm positive you can do it. *Smile.

Bad Betty

2012-01-08T05:00:00.000-08:00

by Kris Pitcher

We all have friends. We have great friends, old friends, friends who support us and you guessed it..."Bad Betty" friends. Whether it's your college room mate, the playgroup ladies, or the crew you grew up with we all have Bad Betty's in our mix.

The Bad Betty is the friend you gorge on pizza with on Saturday nights in your pajamas, or the friend you end up doing tequila shots with when you go out "for a glass of wine".

The problem with Betty is she brings out the worst behavior in you...bad behavior. She brings out behavior you are WAY past. Together the two of you do things you wouldn't want your kids to find out about. You do things that teenagers aren't even doing anymore. And usually, OK always, this is extremely calorically devastating to your goals.

The setbacks associated with Betty are seriously holding you back. They are keeping you from reaching your goals and they are steering you off course. And chances are Betty isn't benefiting from the flashback to the 80's either. Or 90's, or when ever you happened to have your hay day.

So how do you handle Bad Betty? You can certainly have a conversation about it. "You know Betty when we get together our weekends get a little out of hand. How would you like to have a spa weekend instead of a party weekend?" I bet you could find ways to spend time together that aren't just a reversion to what's most comfortable.

And if that cramps Betty's style then spending less time together is an option. "I appreciate the offer to go out for drinks, but I'm headed to the gym Friday night. I'll catch you guys another time."

Don't feed into being a Bad Betty or let Betty feed your bad behavior. The key to dealing with friends who sabotage your efforts is staying clear about what your goals are, recognizing the changes in your actions when you're together, and being honest with your friend about what's important to you. Chances are they'll understand.

The Blindside

2012-01-07T05:02:00.000-08:00

by Kris Pitcher

No one sees the blindside coming. That's why it's called a "blindside". If you're a Survivor aficionado you are very familiar with all sides of the blindside (BS).

Now, I've been on both sides of the BS and frankly it's no fun to be on either side of it. Having seen lots of Survivor episodes, you might even be able to sense or smell the BS coming...but you're never really prepared for what's about to hit you.

So, the other morning I decided I was going to step on the scale. Sure I'd enjoyed the holidays. Quite a lot actually. I knew what was coming. I wasn't about to be blindsided by the number. And hey, my pants were a little loser even in just a week of clean eating.

But when I stepped on there! Wow! Was I shocked. Blindsided like your worst tribal council nightmare. I looked down at my feet and back up at the balancing weight. Yep, there it was right in front of me. The naked truth.

Caught off guard yet knowing what's coming? How does that happen? Well, I hadn't stepped foot on that scale in at least six weeks. And like I said, I enjoyed the month of December in all it's glory.

If we aren't paying attention, things creep up on us. And we shouldn't really be surprised when they do? Right? Right. It might be smart to step on the scale a little more frequently, to touch base with where we're at.

Don't get BS'd by slacking off your program when things start going well. As you begin to make progress this is the time to be even more vigilant. It's the time to keep doing all the right things and stay on top of your plan.

Congratulations on the progress you're making in 2012! Keep your eyes open and your feet moving!

The Stress Diet

2012-01-06T05:05:00.000-08:00

by Kris Pitcher

With the first week of the New Year coming to a close I thought you might be starting to feel stressed out about the changes you've been working on in your life. As I was thinking about this, low and behold...I came across "The Stress Diet"

Breakfast:
1/2 grapefruit
1 piece whole wheat toast
8 oz. skim milk

Lunch:
4 oz. lean broiled chicken breast
1 cup steamed zucchini
1 Oreo cookie
Herb tea

Afternoon Snack:
Rest of the package of Oreo cookies
1 quart Rocky Road ice cream
1 jar hot fudge

Dinner:
2 loaves garlic bread
Large mushroom and pepperoni pizza
Large pitcher beer
3 Milky Way bars
Entire frozen cheesecake, eaten directly from the freezer

Now I KNOW you haven't thrown in the towel quite yet! So much of how we deal with stress is learned behavior and that certainly goes for comfort food. Managing your stress with regular exercise, clean eating, and a positive outlook will have you on your way to success this year.

Replacing learned behaviors like eating, with other enjoyable things is the key. Whether it's a hobby, reading, painting your nails, writing poetry, working in the garden, or taking a bubble bath...you need to replace one behavior for another. Make a cup of tea and relax into the New Year!

Perfection Rejection

2012-01-05T05:06:00.000-08:00

by Kris Pitcher

Your success this year relies on many things. Throwing out some of our ideas about ourselves would be a good place to start. So this year, we're starting with perfection rejection.

For those of you who have been reading my blog for a while this isn't news. But for the rest of you...you're not perfect. None of us are. I know this may come as a shock to you. We'll wait while you calm down...

The trouble with trying to be perfect is it sets us up for failure and constant disappointment. The first thing we need to let go of is our all or none thinking. When we work toward something, there needs to be a point where it's good enough. A project can't be perfect. Perfect isn't achievable.

Often, good enough is darn great. Being able to identify that middle ground helps us accomplish more things in the long run, and allows us to be happy with the outcome. A lot of times it's our all or none thinking that has us doing everything ourselves because no one else can do it good enough. Hey, if the dishwasher is loaded...it's loaded. It doesn't matter if it's exactly the way you'd do it.

Next we need to get rid of our critical eye. This goes for how we see ourselves, and how we see others. If you've ever been in a pack of women at the mall you know what I'm talking about. Let go of it. Focusing on imperfections is negative and feeds on unrealistic standards. Again, we're not perfect.

Allow yourself to have flaws. We all have flaws. Constantly pointing them out to ourselves or apologizing for them publicly just sends the wrong message. Focus instead on the things that you are happy with, the things you like about yourself.

Perfection rejection means letting go of the disappointment over every unmet unrealistic standard and goal. Knowing that you are not perfect will help you set realistic goals. As you reach your goal successfully you'll feel confident and happy about setting new goals.

Rest assured that this year you don't have to be perfect. You can give up the perfectionist things that have been holding you back and disappointing you. Give it up for perfection rejection!

Exercise Induced Amenorrhea

2012-01-04T05:02:00.000-08:00

by Kris Pitcher

I'm not bragging, but I'll turn 42 next month. And with approximately 30 years of experience...I thought I knew a lot about my period. Cue crickets... Well, as it turns out that film strip in sixth grade didn't teach me everything I needed to know. Not exactly.

A lot of female athletes and figure/fitness/bodybuilding competitors especially deal with interruptions in their menstrual cycle. Guys, don't leave just yet. You might learn something here.

Secondary amenorrhea is the absence of three or more consecutive menstrual cycles. Yeah! I can't wait, right?! Well, maybe, and maybe not. Amenorrhea happens in between 2-5% of the general population, and in up to 44% of exercising women.

Some of the things associated with causing exercise-induced amenorrhea are low percent body fat, rapid weight loss, sudden onset of vigorous exercise, nutritional deprivation, disordered eating and energy imbalance. It can also be brought on by psychological and physical stress.

Sounds a bit like contest prep to me. One interesting thing, which I did not learn in the film strip, is that normal menstrual cycle functioning requires regulated feedback systems involving the hypothalamus, the anterior pituitary gland and the ovaries. Everything needs to be in working order and sending the right signals. Makes perfect sense, I just never thought about it.

So what if you miss a few periods? The primary concern is that this situation mimics menopause due to low estrogen. Estrogen is important for increasing our absorption and uptake of calcium. It helps us deposit calcium into our bones. So, the idea is prolonged secondary amenorrhea may result in premature osteoporosis.

I can tell you from experience, because I know you want to hear all about my period, that post competition within one month of eating healthy fats, increased energy intake, and decrease in exercise...that girl was back in action. And this has pretty much been my experience with each contest prep I've done. The key is getting your healthy fats back in - you need fat to make hormones.

The good news according to Constance M. Lebrun, M.D., FACSM is that many of the earlier thoughts about detrimental effects of excessive exercise on the female reproductive system have been largely dispelled.

It's widely agreed the health benefits associated with regular exercise outweigh the potential risks. There are a number of ways to treat secondary amenorrhea and you should always consult your physician for care. Now you know a little bit more about it. Period.

Muscle Soreness, DOMS

2012-01-03T05:05:00.000-08:00

by Kris Pitcher

Did I forget to mention this was going to hurt a little bit? Now that we're back in the swing of things I can see by the way you are waddling down the hall and holding the handrail as you navigate the stairs that you are experiencing something...wonderful!

Delayed onset muscle soreness, or DOMS, is exactly what it sounds like. The first two days following your workout you feel localized pain, soreness, and/or stiffness in the muscle group/s you worked.

Some of us LIVE for this feeling. While others could just as well live without ever feeling this sensation again. Ever! You can have it either way. And you don't have to experience such tremendous DOMS that you can't get up or down from the toilet to indicate you've had a "good" workout.

We typically experience DOMS when we are new or returning to exercise, when we change what we're doing, increase the duration, or the intensity of our exercise. DOMS is caused by micro tears, or trauma, during the eccentric portion of a movement.

The eccentric contraction is a forceful contraction while the muscle is lengthening. For instance, in a dumbbell curl as you curl your biceps bringing the dumbbell up this is the concentric contraction, and as you lower the weight back down this is the eccentric contraction. The muscle is lengthening during the eccentric portion.

The way to prevent DOMS is to work a program which is slow in progression, and one that works in the 10-12 repetition range. Knowing whether you are motivated by the feeling of DOMS, or not, is important for you - and your trainer - and your program should be built around that.

We can do some things to reduce the soreness. We can employ RICE (rest, ice, compression, elevation), we can use gentle stretching, active recovery massage, and foam rolling. I love foam rolling for this.

The important thing is to understand you don't have to feel DOMS in order to have had a good workout. If you don't like that feeling, there is nothing wrong with you. There's also nothing wrong with you if you love not being able to walk down the stairs two days after leg day. You're OK.

You might remember "super slow" sets. This has sort of gone out of fashion because people really couldn't stand the intense DOMS created by the slow eccentric movements involved. But if you love DOMS, this is one way to make sure you experience it.

There you have it. That's why you're in pain. Stick with it though because your muscles will become accustomed to the input, the soreness will reduce and then it will be time to change things up! Happy lifting!

Losing Weight by Washing Dishes

2012-01-02T05:06:00.000-08:00

by Kris Pitcher

I stood at the sink full of dirty dishes and I had an epiphany. No one was going to do this for me. I couldn't wish them away. The cat wasn't going to wash the dishes and they weren't going to disappear.

I could do them with resentment, feeling angry at the world. Or, I could wash the dishes, which I had dirtied, for the sake of having a clean kitchen...for me.

The way we approach our health and fitness goals is like washing dishes. If we have weight to lose we cannot wish it away. And no one is going to lose the weight for us. We can't close our eyes and reopen them to have the weight disappear from our thighs. It doesn't work like that.

We can go about the process with an attitude of entitlement and resentment. We can be angry at the world that somehow "they", "it", made us this way. Or we can take responsibility and do it for ourselves. It's the only perspective that makes sense to me.

It's the only perspective that makes this work. One of personal responsibility, doing it for yours truly. So, roll up your sleeves and get ready to do the work. You're finally ready to face your fears, to get your hands dirty and uncover the person you want to be.

Each action you take is one you have to take for yourself. You can look around and see if anyone is looking. But don't expect praise for doing what you're supposed to do. You're going to do this because it's the right thing to do...for you. Look for praise from within. That is where your strength lies.

And I'll be here to cheer you on. You have more support than you know. Now, roll up your sleeves the dishwater is getting cold.

Simple Gym Etiquette

2012-01-01T05:05:00.000-08:00

by Kris Pitcher

Happy New Year! As we get ourselves geared up to hit the gym this New Year I thought we should cover some simple gym etiquette issues so you fit right in. One of the big fears is that you'll stand out like a sore thumb, and we don't want that.

First of all, it's important to note that legwarmers are back in fashion. You don't have to inhabit a cold climate to rock this fashion either. Guys, you need a strong attitude to pull this one off though.

Your style is important and shouldn't be over looked as you make your way back into the gym this year. It would be nice if you'd splurge for some things that fit you...now. Not at your goal weight. Just a suggestion.

Next, when you are staking out your treadmill it's critical you have all your technology handy. You're going to need your phone, your e-reader, your i pad, your water bottle or workout drink, your towel, and the news paper. Having all these items indicates to all the other members that this treadmill is yours. Whether you step away for a drink of water, a trip to the bathroom, or to chat with your neighbor...it's still yours.

In the weight room you're going to want to blend in. So, first of all hit that leg press. There is after all only one, and you want to look like you know what you're doing. Load that baby up with at least eight plates on each side. Oops! It's at its highest setting and you're a shorty. That's OK, just ease it down. Oh! Thank goodness for those safety stops.

Well, that was a little heavier than you thought but you can just walk away from this mess. And just leave those plates on there, you'll be doing the next guy a favor. Maybe you'll try your hand at some of those machine weights.

You see the abdominal machine and hone in on it. A few sets there and your six pack will be back, right? But you're only three sets in and some joker wants to "work in". What the heck? "Sure," you tell him, "I only have 3 more sets." Why is he looking at you like such a confused jerk, doesn't he know how this works?

After all that you're pretty spent, so you head back to your treadmill to get your stuff but it's gone and some lady is walking on it. When you ask her where your stuff is she says she turned it into the lost and found. This is where you start yelling and screaming about how that is your treadmill. You're fitting right in!

Now it's time to go to the front counter and talk to the manager on duty. But they start talking to you about policy and monopolizing equipment. Don't worry though, those rules aren't for you. And another manager will be there tomorrow...you can talk to them about it.

See when you're at the gym it's easy to blend in, to go with the flow of what everyone else is doing, and to follow simple gym etiquette. It's OK to spit in the drinking fountain, or in the hallway by the bathroom. It's cool to leave your weights all around, or just put them where ever. It's no problem to monopolize equipment, or to leave equipment all over the weight room. It's fine to hide all the handles to the cable machine so that only you know where they are. It's cool to leave your sweat on machines and benches for the next person to deal with, and to not wash your hands after you use the toilet.

The rules are for everyone but you. You don't have to clean your machine after you use it. Those towels and spray bottles aren't for you. And there are people to put all the weights in order after you use them.

The gym is about to get real busy people...it just takes a little bit of common sense to play together. There aren't "people", there's just you. Help us help you fit in. *smile

How To Finish What You Start This Year

2011-12-31T05:01:00.000-08:00

by Kris Pitcher

This is the year you're going to do it! The gym is already buzzing with resolutioners and they are ready to make it happen. The regulars are rolling their eyes as they wait for their favorite piece of cardio, or that piece of equipment they need.

But each year by February...they gym has cleared out and the regulars don't have to wait any longer. Not this year! This year I'm going to help you finish what you start. There's a simple reason we fail...and frankly, it's not your fault.

We start out too ambitious. We do way too much too soon. We start out full speed ahead and the reality is we cannot sustain it. In order to become a regular we have to make lasting changes. And sometimes that means slow changes.

Making lasting changes means small changes. It means changes appropriate for you. If you've been parked on the couch for the past few months/years etc. starting a cardiovascular program at a duration of 45 minutes isn't going to work for you. We might start at 5 minutes.

When we can do 5 minutes five times a week, we might increase the time to 8 minutes. As we gain success with this we might add another component. It might seem silly to come to the gym for a 10 minute workout but we are practicing our success.

The point is that a successful plan is a multi-stepped, progressive and personalized program. It takes time to establish new habits. You want to want more...not to feel burned out on your workout.

Come January, most of us are beginners all over again. Sustaining a 60 minute class, or a full circuit workout may not be realistic for us. We end up feeling frustrated that we can't do it. Well it's no wonder! We're beginners, and we need a beginner plan. We need 5 or 10 minutes. We need to work up to 15 minutes. Can you see the success being built?

So it's no wonder you weren't able to make it stick last year. You tried too much, way too soon. Take a slower approach, you've got plenty of time. Get a trainer at the gym to help you with a plan that is going to work for you. This is the year you're going to finish what you start!

Your Last Hurrah!

2011-12-30T05:04:00.000-08:00

by Kris Pitcher

We've just about made it through the holiday season but there's one more big one coming. It's time to ring in the New Year! And for those of us staring down January 2nd (it's a Monday after all) as our "start" date. This is our last hurrah!

I've got some rules to follow for your party going success and I expect you to plan ahead. You plan your outfit, your accessories, your nail polish and your shoes. Especially the shoes, right? So, let's plan the important stuff too.

Eat before you go to the party. That's right eat your lean protein, dark green leafy veggies, and complex carbohydrate meal just before you leave for the party. You're going to drink a nice big glass of water with that.

If you're taking an item to the party, take something you can enjoy. Take a veggie tray, a meat tray, or a hummus dip. You can also take sparkling flavored water, or club soda.

Plan to enjoy the people, the fun, the conversation and the laughter...the food buffet is just one component of the party. You don't have to park yourself there. You know the drill with the drinks too.

Enjoy an adult beverage, if you have a designated driver. And have a glass of water with a wedge of lime after. No one cares what you drink. Keep in mind a glass of champagne has about 90 calories while that hot buttered rum has 415, the cosmo has 213, and that 10oz. margarita has a whopping 740 calories. Don't even look at the eggnog.

And you don't have to over indulge just because it's your last hurrah. Enjoy yourself but don't wear your stretch pants just so you can stuff yourself. You still have to do the work come January 2nd.

Ring in the New Year with a plan of action. Have a great time, find someone to kiss at midnight and enjoy yourself! It's your last hurrah!

Eat Better In 2012

2011-12-29T05:08:00.000-08:00

by Kris Pitcher

Lots of people begin the New Year with the intent to "Eat Better". And that's a big, broad, vague and perhaps lofty goal. But don't throw the baby out with the bathwater on this one. Here are three keys to eating better in the New Year!

Buy what's in season. Look around you in the produce section and try some new things. Produce in season is going to be less expensive than off season varieties. Fresh isn't necessarily better in terms of nutrient value. The frozen isle is a great place to shop as well.

Often frozen produce is picked at it's peak and then it's freshness and nutrient profile is frozen for you until you're ready to enjoy it. And pound for pound, frozen is frequently less expensive than fresh. Eat better this year by exploring produce that's in season.

Read your labels. Product labels have lots of great information on them and hopefully you're accustomed to reading them for macro nutrient information. Look at them this year with a fresh eye.

This year, look at them for the number of ingredients. Less is more in this case. We're looking for wholesome foods with fewer additives, hidden and unneeded ingredients. When you're shopping the interior of the store look for labels with fewer ingredients.

Finally, as you're making your effort to eat better this year shop locally. Support your local economy by shopping near home. If you're lucky you have some local growers who supply the neighborhood market. Or, maybe there's a farmer's market or specialty shop where you can find local products.

Not only are you supporting the locals, but you're also making a smaller foot print all around. Eating better can be a big goal. But choosing a few things to focus on makes it doable. Get the family involved in food shopping, selection and preparation. Be aware of your choices and you'll be eating better before you know it!

Resolutions! It's Time To Talk

2011-12-28T05:04:00.000-08:00

by Kris Pitcher

We've come to that time of year again. And I think we should have a talk. Maybe we should get a cup of coffee first...get cozy. OK, I really got mine, and I gave the cat fresh water too. Did you get your coffee?

Let me start by sharing a story. Each year I look for the prefect calendar "system". I have had expensive systems, and inexpensive systems. I've had 5X7, and 8 1/2X11, I've had spiral bound and I have had three ring. I have leather binders and "leather-like" covers. Can you see where this is going?

Each year I think the perfect system will help me be more organized. I transfer the information from one system to another in hopes this will transform my life. That it will magically make me more productive, smarter, I ultimately resolve to "be more organized".

And by February my system is full of post-it notes and slips of paper. By February I don't love my new system and it hasn't changed my life...I'm not more organized. And that's the end of the story. Resolutions pretty much end by February.

Becoming more organized is one of the top self-defeating resolutions that people make. I'm not that different from everyone else as it turns out. The others that top the list are:

I'm going on a diet.
I'm going to get out of debt.
I'm going to quit smoking/drinking.
I'm going to help others.
I'm going to spend more time with the family.
I'm going to learn something new (language/hobby/skill).
I'm going to enjoy life more.
I'm going to get fit.

~~Big~~ Giant sigh. We can avoid disappointment by aiming for realistic goals. These statements are so vague I could just slip into a coma when I hear people say them. Yet year after year, we set ourselves up to fail.

Not me, not this year. I bought a $5 day planner and I'm rolling with it. I switched over in October and it's working great. I don't have any expectations that it's going to change my life.

As you think about how you'd like your 2012 to be better than last year think small. That's right, think small. Small changes are lasting changes. Try drinking more water, or eating breakfast. Try to move more or go on a walk after dinner three nights a week with the family. Try to prepare meals at home most nights each week and pack your lunch for work. These things will go a long way toward "going on a diet", or "getting fit".

Instead of "learning something new" try picking up a few travel phrases in a new language, or try enjoying that hobby you purchased a bunch of stuff for last year. Enjoy the hobbies you have already invested in. Or if you aren't interested, let those things go. Put all that scrapping stuff on Craig's list for someone who could use it. Move on.

Remember that goals need to be Specific, Measurable, Attainable, Realistic, and Timed. SMART goals will create success around resolutions. Think small changes that you can incorporate without big life shifts. Once you find success with one small change then you can add another.

My resolution? No self-defeating resolutions! My plan is to continue to build on the success from the year before. Train hard, eat clean, de-clutter my life, pay attention to the important things, keep writing, compete...be better in small ways. And that's worth my resolve!

Fitness Trends For 2012

2011-12-27T05:06:00.000-08:00

by Kris Pitcher

As you're getting ready to game plan for 2012 I thought you might be interested in what's trending in the industry. Each year the American College of Sports Medicine (ACSM) conducts a comprehensive industry survey regarding what's happening industry wide.

A trend marks a general situation or development or change in the way people are behaving. And a fad is a fashion that is taken up with great passion and enthusiasm for a short period of time. This study marks trends, and I guess by default fads.

Trends have a proven and long lasting impact on the industry. We know we can count on trends, or rather we know we can count on people to continue to be interested in what's trending.

Topping the list is Educated, Certified, Experienced Fitness Professionals. This is no surprise and has topped the list for many years. Consumers want professionals who know what they are doing, who are experienced and who can help them meet their goals. We'll continue to see this as an industry leading trend.

Strength Training comes in number two. No surprise in this continuing industry trend. People young and old are incorporating strength training into their comprehensive fitness programs.

Programs for Older Adults is 3rd on the top ten list. Baby Boomers will continue to be trend setters as they age and this is another example. Older adults want to have specific programs designed for their needs. Exercise & Weight Loss programs including things like challenges are still topping the trends. We continue to seek specific programming to meet our weight loss needs.

Targeted programs for kids specifically Children and Obesity are trending very high at number 5. The industry has joined forces in collaboration with community organizations to fight childhood obesity and continues to provide programming for this special population.

Personal Training comes in at number 6 on the list. People are still very interested in one on one training designed to meet their specific needs and goals. And we find Core Training at number 7. Training programs specifically for the abdomen, thorax and the muscles of the back continue to trend high.

Group Personal Training continues to be an industry standard. Small groups of 2-4 can cost-share while getting a great deal of personal attention. And the one you've all been waiting for ZUMBA & Dance Workouts makes number 9 on the top ten. People love this program and it is new to the trend list this year. Congratulations!

Rounding out the top ten is Functional Fitness. These programs use strength to improve balance, coordination, force, power and endurance. Functional fitness can be specialized to any sport or daily activity.

And don't panic all you mat carrying Blissers, Yoga makes number 11 on the trend list. ACSM's Worldwide Survey of Fitness Trends for 2012, Thompson, Walter R. Ph.D, FACSM is published annually and can be found at www.acsm.org.

Which trends fell off the top 20 as reported by ACSM? Pilates which fell to number 26, showing that it is falling out of fashion (fad?). As well as the stability ball which deflated to number 27 after a three year high in the survey. Another fad gone flat.

There you have it folks, the trends of 2012. Time to game plan as you think about what the year holds for you and your fitness plan. Now you know what's trending in the world of fitness.

Addicted Lips!

2011-12-26T05:01:00.000-08:00

by Kris Pitcher

I don't usually like to admit it when I'm "addicted" to something. Addicted is a strong word in my opinion. To be physically and psychologically dependant on something is pretty serious. And that's what's got me worried.

It's that darn Dr. Oz. He asked me these simple questions:

Is it the first thing you reach for after you brush your teeth or have a nice long kiss? YES!
Do you have them stashed in multiple places? YES! My purse, my drawers at home, at work, in pockets, in the car...
Do you apply it more than three times a day? UM, YES! I need it all the time!

I am addicted to lip balm! It isn't just me either, it was half his audience and most people I know. Maybe I'm just hanging around the wrong crowd...but most people want moist supple lips.

Here's the thing, if I don't have it my lips are chapped, dry, they split open and bleed. Is that the alternative? He says no. But he says I have to kick the habit. So, I'm trying it his way. He suggests coconut oil/butter, or shea butter.

Well, I happened to have coconut oil in the refrigerator. As I opened my drawer for a little screw top pot to put some in, there was my lip balm...with it's SPF and everything. Did I really have to give it up? I shut the drawer quickly.

I put some coconut oil in the purple screw top pot and plunked it in my purse after applying some to my already dry lips. Nice. But we'll see. We were out into the cold dry air and off to the gym. I had to reapply on the ride there. Hmm?

The problem is, as Dr. Oz describes it, that the under layer of our dermis doesn't have the chance to reproduce at the rate it would like. The lip balm basically crusts over the top layer and stops the under layers from rejuvenating. Maybe, but my lips are about to crack open if I crack a smile here.

By the end of day one I felt like crusty the sea creature. I certainly didn't apply any lipstick, it would have looked a mess. And now I'm on to day two of this charade.

Honestly I'm not sure how long I'll last before I'm back to my old habits. I wonder if there a twelve step for my addicted lips?

Merry Christmas Around The World

2011-12-25T05:05:00.000-08:00

by Kris Pitcher

It's said around the world in many ways, Merry Christmas! I hope you're enjoying your traditions whatever they may be. Take time today to slow down and look around you, at those in your life who you are most grateful for...and let them know.

Take time to enjoy simply spending time together, sharing a meal, playing a game, or giving a gift. Be greatful for all that you have in your life, for your health, and for your happiness.

I wonder how others celebrate, what their traditions are, and what all of you might be doing today. And in that spirit here's a Merry Christmas from around the world!

Afrikaans: Geseënde Kersfees

Afrikander: Een Plesierige Kerfees

African/ Eritrean/ Tigrinja: Rehus-Beal-Ledeats
Albanian:Gezur Krislinjden
Arabic: Milad Majid
Argentine: Feliz Navidad
Armenian: Shenoraavor Nor Dari yev Pari Gaghand
Azeri: Tezze Iliniz Yahsi Olsun
Bahasa Malaysia: Selamat Hari Natal
Basque: Zorionak eta Urte Berri On!
Bengali: Shuvo Naba Barsha
Bohemian: Vesele Vanoce
Bosnian: (BOSANSKI) Cestit Bozic i Sretna Nova godina
Brazilian: Feliz Natal
Breton: Nedeleg laouen na bloavezh mat
Bulgarian: Tchestita Koleda; Tchestito Rojdestvo Hristovo
Catalan: Bon Nadal i un Bon Any Nou!
Chile: Feliz Navidad
Chinese: (Cantonese) Gun Tso Sun Tan'Gung Haw Sun
Chinese: (Mandarin) Kung His Hsin Nien bing Chu Shen Tan
Choctaw: Yukpa, Nitak Hollo Chito
Columbia: Feliz Navidad y Próspero Año Nuevo
Cornish: Nadelik looan na looan blethen noweth
Corsian: Pace e salute
Crazanian: Rot Yikji Dol La Roo
Cree: Mitho Makosi Kesikansi
Croatian: Sretan Bozic
Czech: Prejeme Vam Vesele Vanoce a stastny Novy Rok
Danish: Glædelig Jul
Duri: Christmas-e- Shoma Mobarak
Dutch: Vrolijk Kerstfeest en een Gelukkig Nieuwjaar! or Zalig Kerstfeast
English: Merry Christmas
Eskimo: (inupik) Jutdlime pivdluarit ukiortame pivdluaritlo!
Esperanto: Gajan Kristnaskon
Estonian: Rõõmsaid Jõulupühi
Ethiopian: (Amharic) Melkin Yelidet Beaal
Faeroese: Gledhilig jol og eydnurikt nyggjar!
Farsi: Cristmas-e-shoma mobarak bashad
Finnish: Hyvaa joulua
Flemish: Zalig Kerstfeest en Gelukkig nieuw jaar
French: Joyeux Noel
Frisian: Noflike Krystdagen en in protte Lok en Seine yn it Nije Jier!
Galician: Bo Nada
Gaelic: Nollaig chridheil agus Bliadhna mhath ùr!
German: Fröhliche Weihnachten
Greek: Kala Christouyenna!
Haiti: (Creole) Jwaye Nowel or to Jesus Edo Bri'cho o Rish D'Shato Brichto
Hausa: Barka da Kirsimatikuma Barka da Sabuwar Shekara!
Hawaiian: Mele Kalikimaka
Hebrew: Mo'adim Lesimkha. Chena tova
Hindi: Shub Naya Baras (good New Year not Merry Christmas)
Hungarian: Kellemes Karacsonyi unnepeket
Icelandic: Gledileg Jol
Indonesian: Selamat Hari Natal
Iraqi: Idah Saidan Wa Sanah Jadidah
Irish: Nollaig Shona Dhuit, or Nodlaig mhaith chugnat
Iroquois: Ojenyunyat Sungwiyadeson honungradon nagwutut. Ojenyunyat osrasay.
Italian: Buone Feste Natalizie
Japanese: Shinnen omedeto. Kurisumasu Omedeto
Jiberish: Mithag Crithagsigathmithags
Korean: Sung Tan Chuk Ha
Lao: souksan van Christmas
Latin: Natale hilare et Annum Faustum!
Latvian: Prieci'gus Ziemsve'tkus un Laimi'gu Jauno Gadu!
Lausitzian:Wjesole hody a strowe nowe leto
Lettish: Priecigus Ziemassvetkus
Lithuanian: Linksmu Kaledu
Low Saxon: Heughliche Winachten un 'n moi Nijaar
Luxembourgish: Schèine Chreschtdaag an e gudde Rutsch
Macedonian: Sreken Bozhik
Maltese: IL-Milied It-tajjeb
Manx: Nollick ghennal as blein vie noa
Maori: Meri Kirihimete
Marathi: Shub Naya Varsh (good New Year not Merry Christmas)
Navajo: Merry Keshmish
Norwegian: God Jul, or Gledelig Jul
Occitan: Pulit nadal e bona annado
Papiamento: Bon Pasco
Papua New Guinea: Bikpela hamamas blong dispela Krismas na Nupela yia i go long yu
Pennsylvania German: En frehlicher Grischtdaag un en hallich Nei Yaahr!
Peru: Feliz Navidad y un Venturoso Año Nuevo
Philippines: Maligayang Pasko!
Polish: Wesolych Swiat Bozego Narodzenia or Boze Narodzenie
Portuguese:Feliz Natal
Pushto: Christmas Aao Ne-way Kaal Mo Mobarak Sha
Rapa-Nui (Easter Island): Mata-Ki-Te-Rangi. Te-Pito-O-Te-Henua
Rhetian: Bellas festas da nadal e bun onn
Romanche: (sursilvan dialect): Legreivlas fiastas da Nadal e bien niev onn!
Rumanian: Sarbatori vesele or Craciun fericit
Russian: Pozdrevlyayu s prazdnikom Rozhdestva is Novim Godom
Sami: Buorrit Juovllat
Samoan: La Maunia Le Kilisimasi Ma Le Tausaga Fou
Sardinian: Bonu nadale e prosperu annu nou
Scots Gaelic: Nollaig chridheil huibh
Serbian: Hristos se rodi.
Singhalese: Subha nath thalak Vewa. Subha Aluth Awrudhak Vewa
Slovak: Vesele Vianoce. A stastlivy Novy Rok
Slovene: Vesele Bozicne Praznike Srecno Novo Leto or Vesel Bozic in srecno Novo leto
Spanish: Feliz Navidad
Swedish: God Jul and (Och) Ett Gott Nytt År
Tagalog: Maligayamg Pasko. Masaganang Bagong Taon
Tamil: (Tamizh) Nathar Puthu Varuda Valthukkal (good New Year not Merry Christmas)
Trukeese: (Micronesian) Neekiriisimas annim oo iyer seefe feyiyeech!
Thai: Sawadee Pee Mai or souksan wan Christmas
Turkish: Noeliniz Ve Yeni Yiliniz Kutlu Olsun
Ukrainian: Srozhdestvom Kristovym or Z RIZDVOM HRYSTOVYM
Urdu: Naya Saal Mubarak Ho (good New Year not Merry Christmas)
Vietnamese: Chuc Mung Giang Sinh
Welsh: Nadolig Llawen
Yoruba: E ku odun, e ku iye'dun!

Twas the Night Before Fitness

2011-12-24T05:08:00.000-08:00

by Kris Pitcher

Twas the night before Christmas when all through the gym
Not a treadmill was running, no bike was a spin,
The towels were rolled by the front desk with care,
In hopes that fit people soon would be there.

But this fit lady was fast asleep in bed,
While visions of dumbbells danced in my head.
Then my alarm went off sounding of thunder,
Forcing me up from my long winter's slumber.

When out on the street there arose a pitter-patter,
I sprang from the bed to see what was the matter.
With the sun creeping up steady and slow,
I saw what looked like a sleigh with a shimmering glow.

I squinted my eyes and who did I see?
There was Ashley and Shelly and Mary and Lee!
There was Floyd, and Jameson and even Gary.
There was Christie and Jeremy and Matt and Theresa and E.
There was Eric and Lisa and Bill. There was Todd Scott and the entire crew!

All ready to pump iron they shouted, "You coming too?"

Jacques sprang for our straps, then filled shaker cups,
We flew from the house like a couple of nuts!
We jumped in the sleigh, we were ready for flight,
"Happy Fitness to all and to all a Fit night!"

* I wrote this poem for all my "frequent fitness" friends at the gym! Merry Christmas and Happy Fitness!

Pamper Who? Pamper You!

2011-12-23T05:05:00.000-08:00

by Kris Pitcher

You deserve an impromptu pampering session! All you have to do is head straight to your pantry for this holiday treat. I hope you'll have some time off over the next few days and I'm envisioning Blissers around the globe rejuvenating in unity!

Tropical Enzyme Mask
2/3 C pineapple chunks
1/4 C olive oil
1/4 C fresh parsley, chopped
A mint sprig or two, chopped

Mix pineapple and oil in a blender until almost smooth. Add parsley and mint; pulse, making sure not to liquefy.
Apply to face using fingers or small paint brush; leave on for 15 minutes. Rinse to remove.
Store leftover scrub in an airtight jar. Will last, refrigerated, for up to 4 days.

Put Down Your Cape

2011-12-22T05:01:00.000-08:00

by Kris Pitcher

With Hanukkah under way and Christmas right around the corner there's something going around I think you should be aware of. The symptoms start out mild but progress quite rapidly.

It seems to start with mild to moderate confusion leading to outright delusions. This is often accompanied by short attention span, loss of concentration, and a tendency toward distraction.

These symptoms progress to fatigue, loss of appetite...or over eating, and difficulty forming thoughts. This is followed by raised temper, and eventually in-fighting. The problem is you have "Super Woman Syndrome".

Super Woman Syndrome is a combination of characteristics including: a long "to do" list, big expectations for the perfect holiday, too many traditions, over spending, no one to help you, and not enough time.

I sent one Christmas card this year. One. I've talked to countless people who are having frazzled fits over the stuff they're not getting done in time for the holidays. I'll tell you what - it doesn't matter.

You don't have to be Super Woman. You don't have to hand make all your gifts, bake twelve kinds of cookies, host the neighborhood gift exchange party, take something to the office potluck, and hand write 200 cards. You don't have to have the most lights on the block, or the biggest tree. You don't have to give the most amazing gift he/she will ever have received in their entire life.

Do the things that matter. Keep your sanity. Spend time with the people you love. Send the cards that are important. Bake your favorite cookie. Let the symptoms subside, feel the calm, and enjoy the spirit of the holiday.

Put your slippers on, slow things down and...put down your cape.

Coasting Is Illegal

2011-12-21T05:02:00.000-08:00

by Kris Pitcher

For those of you who drive you should know that coasting is illegal in most states. You are not allowed to put your car in neutral and coast to a stop or down a hill, or at all. You. Can't. Coast.

For those of you who are cyclists, you coast all the time. Spin that big gear, get up some speed and let 'er fly! I'm not going to be a prude here, or a lyer...I coast in my car. What can I say, I'm livin' on the edge.

But I don't coast in my eating or my workouts during "off season". There really is no off season. The reason you cannot coast in your car is you are technically not in control of your vehicle because your engine is not engaged.

Hmm? So if you're coasting along in your program are you engaged and in control? Good question. There are times when we are more or less engaged and that's just life ebbing and flowing. We're human, that's normal.

It might be unreasonable however to coast and expect to be able to disengage, yet have or keep the same result. This is where we tend to get tripped up. We make great progress...then we coast. And all of a sudden we're surprised when our tummy is folding over itself while we're sitting on the couch.

So maybe coasting in health and fitness shouldn't be illegal, it should just be like cycling where we have to turn the gear every now and then to keep moving. Which I guess wouldn't really be coasting at all - it would be moving slowly.

Keep things moving for yourself even if it's ever so slowly. And if you are coasting expect that you might lose some of the progress you've made. Coasting is after all illegal in most states.

Why I Only Shaved Half Of One Leg

2011-12-20T05:07:00.000-08:00

by Kris Pitcher

Confession: I haven't shaved my legs since we got home from Miami on Thanksgiving...FOUR WEEKS AGO! Now, I wasn't trying to go all "survivor" or anything. It's just a few days turned into a week. And then a week into two and so on.

Don't worry...I kept more "frequently exposed" areas in order. Like my armpits for example (this is a family blog). I mean I don't want to be doing my overhead shoulder presses and have a ruckus in the gym or anything.

And frankly, until I confessed to my husband...he didn't notice. It's winter - the season of tights after all. But then when I put my legs over his lap on the couch and let him have a look...well, hilarity ensued.

The thing is, sometimes projects just get overwhelming. And that's why I only shaved half of one leg this morning. It's too cold to stay in the shower to get the whole job done. It takes too long. Brrr!

So I decided I needed to finally tackle the project. But I needed to break it down. I needed to figure out how to get it done in smaller increments. And our health and fitness goals are just the same. When we think about them in their entirety, sometimes they are just too big to tackle.

But when we break them down, we can do a little bit each day toward meeting our goals. So, by Wednesday my legs will be silky smooth. And then I'll start all over so things don't get so out of hand.

When you think about the things you want, or the things you wish you could do - just break them down into reasonable attainable goals. Just make them happen. You can do it by starting today!

Feed The Spirit & Fill The Soul - It's Holiday Party Time!

2011-12-19T05:04:00.000-08:00

by Kris Pitcher

I had the pleasure of going to a holiday party this weekend. We don't have a lot of social engagements...even this time of year. And even when we do, I'm often wondering ahead of time how I'll manage myself once I'm there.

What will I be able/willing to eat? Should I bring my own food? Will anyone notice if I decide not to drink alcohol? The typical stuff that runs through your head as you game plan a tricky food management situation.

But this party was special. This party was lots of competitor friends. You can bet we enjoyed the holiday festivities especially those who are counting down until their contest diets begin in January.

The greatest part was the food! Tons of healthy (and indulgent too) choices, a number of different protein packed meat dishes, and even healthy salsas. It's fun to get together with people who love to eat and appreciate great food.

Being able to make mindful choices this time of year, and all year, is critical to staying on track. You can do really well at most any party by looking for good choices. Find the protein, indulge in the beautiful vegetable tray, limit the layered dips and the carby crackers, and watch the sweets. Find yourself a handful of nuts, and have a non-alcoholic beverage for every adult beverage you enjoy.

Enjoy the company, the conversation and the laughter. The food is just one aspect of the party. Have fun this holiday season and enjoy the spirit of it all. Spending time with good friends feeds the spirit and fills the soul.

The Sugar Low Down

2011-12-18T05:01:00.000-08:00

by Kris Pitcher

You know how you feel when you over do it with the sugar? Well if you're like most people this time of year you've gone from marathon shopping to party hopping. All that festivity is usually laden with...sugar. Let's look at what happens in our body chemically...here's the sugar low down.

When we eat, our body converts carbohydrates/sugar into blood sugar or glucose for energy. Our blood sugar level can effect how hungry or energetic we feel and determines whether we burn or store fat. Our pancreas creates the hormone insulin to transport the glucose from our blood and move it into our cells where it can be used. When we eat a bunch of sugar, or even what we'd consider "normal" amounts, the pancreas goes into overdrive to produce enough insulin to move all that glucose into our cells.

This surge causes too much glucose to be transported out of our blood, we crash, feel tired and hungry and we crave...sugar! It's a vicious cycle, and we are on the sugar train! All that sugar tells our body to shut down fat burning. It says, "We've got plenty of energy here, no need to burn fat...store that for later!"

Regulating our blood sugar is the most effective way to maintain our fat burning capacity. We can maintain our energy, prevent binging and maintain our metabolism. How? By eating frequently, beginning with breakfast. Meals of low fat protein, leafy greens and small amounts of complex carbohydrates spread throughout the day should be intermixed with snacks.

Watch out for hidden sugars. Read labels. Stay away from simple sugars like sucrose, fructose, lactose..."ose" ending words. Also, be on the watch for high fructose corn syrup, corn sugar, honey, molasses, agave, maltose, sorbitol...these are all sugars. We even need to be careful of artificial sweeteners. Artificial sweeteners are hundreds of times sweeter than natural sugar. And it's thought that they have the same chemical insulin response in our body as when we eat sugar. This response leaves us wanting more sweet and sugary things and can lead to binging.

And check this out. Just 100 gms of sugar can depress the immune system for up to 5 hours, meaning the body's ability to fight off harmful things is depressed. Wow! So, after your workout class when you treated yourself to that Starbucks 16 oz. peppermint white chocolate mocha to get into the holiday spirit while you finished your shopping...you also treated yourself to 470 calories and 78 gms of carbs. But you skipped breakfast right? Luckily you had that peanut butter balance bar in your giant purse. You polished that off with another 200 calories and 21 gms of carbs. Guess what? Your immune system is down for the next 5 hours with the 99 gms of sugar you just ate. Can you really say sugar isn't hurting you?

The last of the low down on sugar: when fat is taken out of a product - sugar is added in its place. Because of what you've just learned, I don't have to tell you this is a bad trade off. Make careful choices and make them having the knowledge about what's happening chemically.

It's not that you can't enjoy the season, just remember moderation.

What Jane Fonda Says

2011-12-17T05:09:00.000-08:00

by Kris Pitcher

Jane Fonda says exercise changes your head, not just your body. She couldn't be more right. It changes your head more than your body most days. It's why we feel so good after we're done. Exercise is a great mood elevator.

Even she admits she doesn't always love it. No one does. But it's the way we feel after that keeps us going, keeps us doing it day after day. I've never been sorry after I finished my exercise.

Not once have I thought, "Geeze, I wish I hadn't done that." It's more like, "Wow! Am I glad I did that!" Even on the days when I have to talk myself through my cardio minute by minute...I am proud when I'm done. "That wasn't so hard!"

It changes your head. Exercise literally releases serotonin, our feel good hormone. This signals our brain to be happy. A little cardio in the morning will set your day off on the right foot. It will put you in the happy mood!

There are plenty of times when I leave work and announce to my colleagues that I'm going for my "treadmill therapy" and that's no joke. I feel better once I'm at the gym. A few minutes of cardio before I lift and I am a different person. It changes your head. We all need that.

My Silent Scream

2011-12-16T05:04:00.000-08:00

by Kris Pitcher

The clock read 3:30 AM. I was lying awake drafting an email in my head. The more I edited away the madder I got and by 4:20 AM I wasn't sure if I wanted to cry or turn my head and scream into my pillow.

Either way I knew I would be a mess with only 6 hours of sleep. I wanted to quit. To curl up in a ball and shut out the world. I wanted to escape from my life. I didn't want any responsibility. I'd take a way out if there was one. I'd eat my way through days of creamy, gooey, salty, sweet, chunky, soft anything if it would take all the stress away.

But none of that has gotten me through 20 years of successful weight management. I should get some kind of pin for that shouldn't I? Twenty years is a long time. And weight management is about a lot of things.

It's about stress management, loneliness management, loss management, boredom, love, time, grief...it's about managing a lot of things. All those things share something. They share coping with emotion.

For many of us weight management is about tools to cope with emotions. It's about tools to handle stress. So, instead of putting on my robe and cozying up with Adam and his peanut butter jar...I did some deep breathing. Then I laced up my shoes and did my cardio. I cleared my head. I got on with my morning.

Twenty successful years is about choices. It's about choices to silence the scream, to take the responsibility, and to be present in my life. It's about coping every day. You know what I say about weight management...you only have to do it as long as you want it to work.

Here's to the next twenty!

On Thin Ice

2011-12-15T05:01:00.000-08:00

by Kris Pitcher

I woke up to a tiny skiff of snow. A skiff is less than an inch...a dusting. Frankly, I was hoping to be completely snowed in so I wouldn't ~~have~~ be able to go to work. Let's just say I'd had a "professionally challenging" (crappy) day the previous day. But that's another story.

So, I hit the treadmill and went about my normal morning routine. As I packed the car for my drive to work I grabbed my heavy snow boots which I usually keep in the trunk for emergencies. I should have done it sooner, but we haven't really had any snow to speak of.

I waved to my husband, who could see me from the window as he walked on the treadmill, as I pulled out of the driveway. I made my way down our street slowly, then made my left turn onto the next street. With my blinker on I downshifted to make my right turn...the engine slowed, then I punched it around the corner.

I wanted to see if it was icy. Nothing. Held the curve and straightened right out. But I could have been on thin ice. I think a lot of us are on thin ice with our expectations.

On the surface they sound OK to us. But right underneath things are a little shaky. Just beneath the surface they don't quite make sense. Maybe the science doesn't quite hold.

When we say them to ourselves they make sense. Right? But when we put them out there to other people, or say them out loud...a little less confident. We need to have our expectations on solid ground in order to be successful and not face disappointment.

I was lucky when I punched it that my tires held, that there wasn't ice beneath me. Sure I could have corrected out...but it's better if you don't have to. And when we set our goals and expectations we shouldn't "punch it" either. We should be realistic, use science as our guide and understand limitations and realistic time lines.

As you look to the New Year and setting new goals and expectations keep yourself off thin ice. Set yourself up for success with expectations that are grounded.

Like A Bowl Full Of Jelly!

2011-12-14T05:04:00.000-08:00

by Kris Pitcher

You know that Santa has a belly like a bowl full of jelly. I can't help but notice people really are what they eat. I watch a person, who shall remain anonymous, eat toast almost every day. I'll be darned if her bottom doesn't look like a big flat piece of bread.

Hmmm? I should take a close look at myself if I'm going to notice these types of things in others. I eat primarily lean protein, broccoli, leafy greens, oatmeal, and eggs. Oh and nuts too, almonds and walnuts. And this time of year I eat fattier cuts of meat.

My goodies include the requisite home made pizza, ice cream...dark chocolate. Those items are consumed on a very limited basis. Believe me, I wish I could eat them in large amounts. But then I would look like a big round pizza!

So, if you are what you eat - what are you fueling yourself with? Are you getting enough of the nutrients you need to meet your goals? Are you getting too many "extras" that you intended to only have on a limited basis? Have things gotten out of balance?

It's a good time of year to take stock of your nutrition plan, get a plan, or reintroduce yourself to your plan. This is the time of year we find ourselves WAY off the path of any sort of plan what so ever. Start with a few meals.

Getting back on track with what you want to do is just a few good habits away. It starts with you. You are after all, what you eat.

My Mantra

2011-12-13T05:01:00.000-08:00

by Kris Pitcher

It seems like some days I hear it in my head more than others. The tray of assorted Christmas cookies I can walk away from in the work room. The random left overs from meetings, no problem. But there are certain things I see in there I really want.

I'm picky...don't get me wrong. A food snob really, but self-admitted. And as the season rolls by so do the treats in the office. Many of them are not worth my time, others do catch my eye.

My mantra, "Those are not for me." I say it over and over. Many of you know this to be true. I had a day of saying it earlier this week when faced with double chocolate chewy cookies. It's the chewy - OK and the double chocolate that gets me.

The things in my cooler are for me. The chicken and broccoli I was heating up when I saw those cookies...that's for me. And why? Because I have goals. Sure, I may be "off season" but that doesn't mean anything goes.

My choice to repeat the mantra and eat what I was supposed to eat felt good. I am as it turns out, in control of my choices. And so are you. Use a mantra if you need it. It's a tool that works to remind you of your goals. If something isn't working for you to get you toward your goals...it's not for you.

I'll use this tool a lot over the next few weeks as the holidays surround me. I'll use it as good intentioned people bring their home made treats into the office to spread the holiday spirit (and my rear). My mantra will keep me strong and in control of my choices, "Those are not for me." *Smile*

Monday Success!

2011-12-12T05:05:00.000-08:00

by Kris Pitcher

Transitioning from the weekend to Monday morning can be rough. Real rough. I always feel like I'm just getting relaxed when it's time to rush off for another work week. And if you're not prepared it's hard to set yourself up for success.

We usually have good intentions of being organized and then the weekend kind of slips away. We don't exactly get things done, and before you know it our Sunday night is gone. A few things can help you have a smooth Monday and set you up for a great week. Even this time of year when time seems to be really short.

Food prep is number one at our house. If we're not fed, no one's happy. Making sure there is enough (and different) protein thawed out ahead of time makes cooking easy on a Sunday afternoon.

We fire up the grill and start the production line. At the same time the rice steamer is going and the kitchen is being cleaned and organized. This is a great time to pre-package veggies, nuts, etc. for both you and the kids.

But that's not all you're doing. You've got your laundry going so come Monday morning you are set. Sounds simple but multi-tasking isn't every one's forte. While you're putting clothes away, pack your gym bag. And I always set out my morning cardio clothes as well.

Put a hanger over the bathroom door for your Monday wardrobe. No guessing, deciding, or coordinating come early AM. Select your outfit the night before and all you have to do is dry off and put it on.

Make sure your car is gassed up each week at the end of the week. It will be all ready for you come Monday. Or, if you're running around all weekend, make a stop to fill up. You don't want to have to make a stop on your way to work.

As your Sunday comes to a close, put out your breakfast dishes, your shake mixings...what ever is going to make your morning run smoothly. Make sure your work bag is packed, your phone is charged etc. Doing these things ahead really only takes a matter of a few minutes once you've got your systems down.

Planning ahead makes for Monday success. Setting yourself up for a great week will make it easier to perform well at work, make your exercise and eating a priority and it will actually give you more time to spend with your family. Get in the habit of making things easy on yourself. Happy Monday & a more organized Tuesday!

I Will Pull This Blog Over!

2011-12-11T05:02:00.000-08:00

by Kris Pitcher

Listen Missy, I have listened with an open mind, an open heart and open ears. And I will tell you something...it's time to quit talking and start delivering. And don't you cross me with another whinny excuse, because I will pull this blog over!

You're tired, you've been sick. You're busy, you've got shopping to do. You're sad, you can't get it together. You ate your arm off last night and now you have to stay on the elliptical all day long.

Guess what! You. Are. In. Control. Period. I know it's hard. I know life is stressful. You've had a loss, change, marriage, death, divorce, new cat, lost dog...fill in the blank. Life happens all around us. Emotional eating can consume us, or we can decide to be in control.

It's not that easy Kris! Well, guess what...it is just that easy. You are the only one who can make these decisions for yourself. You are the only one who can decide how to handle and react to life's stress. Oh...you know what's coming next...

One of the greatest stress reducers is exercise. Exercise and eating right put you in a cycle of feeling good. Feeling good helps you make good decisions. One good decisions leads to another, and another, and so on.

There might be days when you have to recommit several times, making a better decision. And that's OK. You're human.

No more complaining. Yes, your butt is getting chunky, your stomach is mushy & your thighs are jiggly. It's time to step up your game. And if I hear another whimper or a whine I will pull this blog over and...OK I'll listen. But you know what I'm going to say. And along with it, I'll always be here for you.

What People Notice About You

2011-12-10T05:04:00.000-08:00

by Kris Pitcher

I wouldn't say I fit in in high school. Sure, I had friends. I actually had lots of friends I'd grown up with, but by high school we were each a little different. To my own fault I wasn't a participator. I didn't play sports, wasn't in cheer, drama, clubs or groups. I didn't really fit in with any of the cliques, I felt invisible.

In the era of Poison, glam rock, parachute pants and giant hair...I made a lot of bad fashion decisions, and couldn't have been invisible.

I never got my heart broken by the star football player. I dated older guys who would try to control me. In the end it didn't work out to their advantage. And I ate my way through my awkwardness. I never felt part of anything.

You might not feel part of anything either. What you might not know, and what I learned much later - is that you are part of an important community. That community is your gym community.

When you're not there people notice. Whether you make a lot of conversation with people, or just a friendly hello, you are part of the culture of your gym. And I notice, people notice, when you're gone.

Whether you are the quiet one on the third treadmill from the left, the one who's usually in the front row of class, or the person anyone can count on for a spot you are missed when you don't make it to the gym.

This is the time of year when the die-hards are wondering where you are. It's time to get back in, and beat the New Year rush. You are after all part of a community, and you are not invisible. It's what people notice about you.

My Gas Station Breakfast

2011-12-09T05:06:00.000-08:00

by Kris Pitcher

I was gassing up the other morning and I saw a man walk out of the convenience store with a food container and a cup of coffee. As I finished pumping my gas I wondered...what does the gas station mini mart have for breakfast?!

One of the biggest roadblocks for people is convenience. Right? Well, with my cooler packed full of my days meals nestled in the backseat (no, I didn't put a seat belt on it!) I thought - what would I do for breakfast if I didn't bring it with me?

I looked left, then right...secured my gas cap and went right into the mart. They have about 35 flavors of coffee mate. Did you know there were so many flavors? Well, you can skip that - it's full of stuff you don't want. The whole place is full of stuff you don't want!

But there were a few things that might work in a pinch. They did have hard boiled eggs. They also had packages of sandwich meat. I wasn't sure about that meat...I would leave it. But the eggs would be a "go". Various hot items in the case...a big no.

What else? Packages of nuts. That could work if I could eat a portion of the package. I suppose I could put them in the trunk. Then there's the beef jerky. They always have that. Luckily, with these items I am not concerned about my sodium intake.

They also had a basket of assorted pieces of fruit. Interesting...gas station fruit. I would definitely choose the banana - thickest skin. And they have the requisite bottled water in various sizes from the $3 eight oz. to the .99 gallon. You choose.

So, my gas station breakfast were I forced to rely on "convenience" might include hard boiled eggs, roasted almonds, beef jerky, a banana and a gallon of water. Don't forget the cup of BLACK coffee. And I'd be out of there for around $15. Boy, was I glad to have my cooler!

But you can make do in a pinch. Making the right choices is up to you. You have to see through all the amazingly unworthy items to find the few that might work for you. Now, gas up and go!

Even Nana Takes Creatine

2011-12-08T05:00:00.000-08:00

by Kris Pitcher

There's a lot of buzz about creatine lately and yes, even Nana takes it! So, what is it and do you need it? We can start with the easy part of that question. Creatine is an amino acid.

Building blocks!

Amino acids are protein building blocks. Creatine helps supply energy to cells, particularly muscles. It's found in meat and fish and our body makes it in our liver, kidneys and pancreas. Remember we can make non-essential amino acids from essential amino acids. Oh, you know I'm starting to get excited!

Our body converts it into creatine phosphate or phosphocreatine and stores it in our muscles. Until we need it for energy. (This is where the magic happens!) Then our body converts the phosphocreatine into adenosinetriphosphate, or ATP, for energy.

So creatine doesn't give you energy! It's stored to be converted into ATP - which gives you energy! If you feel a "burst of energy" when you take your creatine...there are two things happening. One, there is likely a stimulant ingredient along with it, and B (just kidding) two, there is a psychological effect because we've taken something.

Why do people take it if we get it from our food? People take it to improve performance and to increase muscle mass. When we aren't sure we are getting enough of something from our food sources, we supplement. And it's not just athletes who are using creatine.

Yes, Nana is an athlete. She lifts weights 3 times per week. But she's also an older adult. Many older adults take creatine to increase or maintain their muscle mass. Very important as we age. Plus, I love it when she says, "I need more of that white powder."

It's also used for congestive heart failure, depression, bipolar disorder, Parkinson's disease, diseases of the muscles & nerves, & to slow the progression of Lou Gehrig's disease (ALS). It's used for rheumatoid arthritis, and for muscular dystropies as well.

The use of creatine can cause stomach pain, nausea and diarrhea. It also causes weight gain due to it's muscle volumizing effect. It draws water from our body into our muscles. Our muscles are about 70% water. So, we want to be sure to drink plenty of water when we're taking creatine.

People complain about this effect, but it's doing it's job. When our muscles are fully hydrated and full of energy at the ready, we can convert that energy...do more work, recruit more fibers and increase our muscle mass. That's what we want!

In high doses it's thought to be harmful to the kidneys, liver and to heart function. But studies haven't concluded this yet. It can also cause irregular heart beat for some people.

There are many cases where loading is appropriate. It is however generally accepted that for the average user (all us athletes out here) loading is not necessary unless we might be vegetarians with very restricted diets. That being said, a typical dosing is accepted to be between 2-5 gm/day. It is best taken following your workout, combined with your post workout shake.

There's the skinny on creatine. It's up to you to determine if you should take it. It's a relatively inexpensive performance enhancing tool. And as in most cases, more isn't better. Ladies, the 5 gm dose is for the guys. If your tummy hurts, check your dosing.

And quit worrying about the weight gain. Your goal is to add a few pounds of muscle this year. You'll discontinue use of the creatine in plenty of time to drop that water weight before your show. My advice, stay off the scale. *Smile*

Static Cling, Too Extreme?

2011-12-07T05:03:00.000-08:00

by Kris Pitcher

I could have been taking things to extremest measures when at the last minute I put on a slip for my slip. I was running out the door when I realized my dress was clinging to my tights between my knee high boots and the point on my thighs at which my full slip ended.

In the cold dry air I knew that seven inch gap was going to be a big problem. Rushing out to a community breakfast where I would be representing my institution...I needed a slip for my slip. So, I carefully stepped into the second slip boots and all and was out the door.

We often take our exercise or dieting efforts to extreme measures without a second thought. But even those of us who exceed the bounds of moderation can spot a true wacko a mile a way. We see it a lot in this industry. Extremism and wackos that is.

Maybe I'm a skeptic because I'm cautious of someone who's got something to sell me. Or maybe I tend to question someone who is convinced their way is the only way. But I'm certainly wary of the person who is way off to the end of the spectrum on an issue.

There is a lot of information to sift through, and many ways of doing things. Science backs our choices and informs our decisions about which methods we choose. We shouldn't follow extremists, their fads, or their magic "programs", "potions", or "protocols".

Sometimes you need a slip for your slip (when the conditions are just right) and most of the time you don't. Know where you are on the spectrum and watch for extremists trying to get you to drink the cool aid. When you understand the science you can make your own decisions.

Sorry For What?

2011-12-06T05:04:00.000-08:00

by Kris Pitcher

You're sorry? Sorry for what?! When I see you out at social engagements...you do not owe me an explanation. I am not the food police. I am also not the cocktail police. I am not counting how many trips you've made to the buffet table or the champagne fountain.

You don't have to explain how you're going to work off what ever you're indulging in, or go into some strange story about how this extra party food fits into your plan. Just. Eat. It.

See, the thing is you are your conscience. Not me. It frankly makes me feel awkward. I smile and nod and tell you to enjoy yourself. I tell you it's all about balance this time of year. Yadda. Yadda.

And the point, there is nothing to apologize for. Nothing. Just enjoy yourself and your choices. Let the guilt go. Stop looking over your shoulder for the party police. They don't exist.

Make your choices, and then enjoy them. Stop feeling like you need to sneak around or apologize. I know you're a normal person. We all are normal people - give or take.

Be your own conscience. Don't put that on any external force. Sure accountability is a great thing. We are all accountable to others in our support system. But mostly, we're accountable to ourselves.

Enjoy yourself in moderation. Eat what you're supposed to eat most of the time. Don't get sideways with your exercise. Make time for yourself. Tis the season! Enjoy it, it's your choice.

In All Fairness

2011-12-05T05:03:00.000-08:00

by Kris Pitcher

I was gazing longingly at my husband across the living room as he was about to lick the dripping jam from his peanut butter and jam rice cake sandwich. I leaned toward him and I said, "I want that!"

"You can have it if you want to be 200 pounds too." he said. I laughed out loud. It was EXACTLY what I needed to hear. See, on top of all his required meals of precise macro nutrients...he needs to supplement with extras. PB&J, raisin bread toast, pop corn. You name it. Pretty much what ever he wants.

The point is, he's trying to reach 200 pounds...and quick. Me on the other hand, I'm trying to hold on at 130ish. Our goals are different. The point is in all fairness - there is no fairness in food. Period.

I know a lot of ladies who keep up with the men in their lives in terms of the amount of food they put away. It's no wonder then that they are looking like linebackers is it? It isn't.

So, if I'm sitting there thinking "boy it sure isn't fair that he gets to eat peanut butter sandwiches before bed and I get egg whites" my head is in the wrong place. There is no fairness involved. Our. Goals. Are. Different.

You have to eat what's right for your plan, your goals, and for what is going to fuel your needs. Eating isn't about what's fair. It's simply about what's fuel.

Time To Be A Big Girl

2011-12-04T05:01:00.000-08:00

by Kris Pitcher

"Sitting like a big girl," she crooned as her little body rocked on the waiting room chair. Her mother corralled two boys while retrieving the knit cap the baby had thrown from the stroller. I watched from across the room...

The girl's pig-tails bounced back and forth and as her mother was distracted she slid from the chair. Her hands followed its rails, then she crouched on the floor just in front of it. With fingers spread wide she palmed the tile floor, little fingers following the grout lines. She put her hands out in front of her and then made a circle on the floor all around her until they met the rails of the chair.

She scooted back up and smiled and said, "Sitting like a big girl." Mom was having a conversation with the oldest boy who was maybe six. She was explaining that indeed he could not have a cup of coffee, or a capuccino, from the machine in the waiting room of the tire store. She went on to tell him he was the oldest boy there and was acting like a baby.

I listened from across the room...through all this chaos mom had one hand on or near the girl. As she'd sat her down, she had taken her tiny white cane with the red ball on the end and attached it to the baby's stroller.

When the dad came into the store the young mother looked at him with eyes that could only say, "help me". Three kids in diapers, a six year old who wants to drink coffee and a darling little pig-tailed girl trying to navigate the world without her sight.

And I thought my life was complicated...I think about this young mother on the days when I don't want to drag myself out of bed to do my cardio. I think about her when I'm sitting on the couch trying to decide if I want to wait until the commercial to pack my gym bag for the next day, or just do it in the morning.

We all juggle a lot, some juggle a lot more. Look around you and think of the last excuse you made...silly isn't it? Be a big girl!

Raise Your Empty Cup!

2011-12-03T05:03:00.000-08:00

by Kris Pitcher

I don't mind washing the laundry, or folding it for that matter. But when it comes to putting the laundry away...I'm at a standoff. I can easily put my husband's laundry away. Socks in this drawer, t-shirts over here etc. Yet somehow when I look at my own drawers I don't like what I see.

First of all my drawers are already full. I can hardly stuff another thing in there. Second, I don't even like what's in there. I just kind of wear the same things that fit in the 3 loads of laundry I do each week. Hmm?

And things are rubbing me the wrong way. I mean, the season is changing, and it's also off-season...so I'm changing. And I just feel like everything is strangling me. So, I thought of a solution.

It's time to empty my cup. My cup? That's right, it's time to empty my cup. It's too full. Literally! When our cup is too full, we can't make room for other things in our life. There is no room for new opportunities, or for new experiences.

If our cup is always full we aren't open to new ideas, to new ways of doing things or to new paths in our lives. Empty your cup. What is keeping you from allowing new possibilities into your life? What is filling up your "drawers" with stuff you don't like? Taking up space in your life?

So, I'm going to empty my cup, and my drawers. I'm going to change out the seasons - that's dieting vs. off-season, so I don't have to look at those size four pants which won't fit for awhile. Tiny tank tops...outta there! I need to make room for new possibilities.

This is a great time of year to empty your cup both literally and figuratively. Give to those in need and allow for opportunity to come into your life. Make room for a new way of doing things, or for a new path to take its course. Raise your empty cup!

Mind Muscle Connection

2011-12-02T05:07:00.000-08:00

by Kris Pitcher

There is great benefit to slower and lower when it comes to pushing the weights. It's tough on the psyche...we want the big numbers. But depending on what our goal is it just might be to our advantage to lighten up.

Making the mind muscle connection is very powerful. Putting your mental focus on your working muscle through the eccentric (lengthening) and concentric (contracting) phases of the lift is very beneficial.

But in order to do that we have to sacrifice a little bit of weight in order to slow things down and control the movement. Often when we're pushing the big numbers we've got momentum and gravity on our side. The big problem with that is propensity for injury.

Feeling the full contraction and squeezing through each repetition is the mind muscle connection in action. Controlling the movement and feeling each contraction allows you to actually recruit more fibers and work harder than just pushing more weight.

What's the benefit? Better recruitment means better symmetry, it also means greater growth. We also take out the involvement of our antagonist muscles when we work slow and controlled. For instance the antagonist to the biceps are the triceps. When we're flinging the weights around doing curls our triceps are working to slow things down. They're trying to put on the breaks.

But by reducing the weight and controlling the movement our biceps can take on all the resistance, and we benefit from making the mind muscle connection. We can execute the full contraction, feel the squeeze and recruit more fibers. Yeah! Bigger biceps!

So, put your ego in the locker and try controlling the entire movement with lighter weights. Feel the contraction and squeeze. Focus your mental energy on the movement and experience the improvements the mind muscle connection will bring you.

Get EXACTLY the Results You Want

2011-12-01T05:03:00.000-08:00

by Kris Pitcher

Holy smokes people let me give you a tip! When you are submitting your resume for a job...write your resume to the specific skill set sought after for that job. Seems simple doesn't it? I have the great fortune to sit on a search committee for a position within the university and let me tell you, I am lucky to not have poked my own eyes out.

Specificity people! But instead of poking my eyes out...I've come to you to relate my life experience to what matters. Our workouts. Same goes for our workouts. You remember the law of specificity?

You don't get great pecs by doing the leg press. You get great pecs by directly working the chest. We need to enact the law of specificity to our weight training, to our cardio, and even to our nutrition. Especially our nutrition!

As you are thinking about your goals it's helpful to think in terms of specificity. Successfully meeting your goals will require using the laws of specificity to your advantage. If your actions, or training, toward your goals aren't specific...you'll never get there. Make sense?

Specificity means training actions that will directly effect the muscle or system you intend to improve. It means overload to the muscle you want to enact a response in. We can do that in a variety of ways, angles, etc. to keep things progressive.

To become a better runner you...run. You don't swim. That is specificity. When our plan incorporates the law of specificity we more quickly meet our goals. Then what? Well, then we reassess and make new goals! Don't forget the law of specificity in your training. It's what will get you exactly the results you want.

To Do, How Flexible Are You?

2011-11-30T05:05:00.000-08:00

by Kris Pitcher

I thought it was timely that John Lennon's "to do" list was hitting the market place just as I had been thinking about that very topic. Well, not John Lennon's to do list, but to do lists in general.

I'm the kind of person who makes two kinds of lists. I make lists of things I need to get done. That would be your typical to do list. I also make lists of things I've already done...so I can cross them off. Admit it, you've done that! OK, maybe it's just me, but I've come clean and now you know my (only) neurosis.

The most important thing about the list/s is they are flexible. You can start your day with the best intentions of getting your list completed and well, let's just say things can get dynamic.

Most days I go into work with a list of things I'd like to accomplish. Then I open my email...and you know how the rest of the story goes. Someones got an emergency, another person has a crisis, someone else has a deadline. And my list goes out the window while I triage everyone else's needs.

We need to be able to successfully triage our own lists too. And be OK with it. When we can let certain things on the list go, or wait, and not freak out about it...we'll be alright. Having rigid expectations about your list will leave you in a constant state of disappointment. And who needs that?

Be flexible with your daily to do's. Our lives are dynamic, and we need to be able to adjust our expectations around that. Your list can be dynamic too. And no, you don't have to write things down you've already done just so you can cross them off in order to feel you've accomplished something. Geeze! That would be crazy!

Know When to Say No

2011-11-29T05:02:00.000-08:00

by Kris Pitcher

I'm always a little sad coming back from vacation. I just start to slip into a lifestyle I really like. Waking and sleeping when my body wants, and eating and exercising when I want to. But then reality sets in...and it's back to work.

The schedule is actually a relief. I felt a sense of calm as I prepped my meals and packed my cooler for the day. I felt confident knowing exactly what my day would be like. More or less. And as I waded into the many emails I didn't set my expectations too high for that first day back. Ease into it.

And we should ease into the season too. Set our expectations a little on the low side. It's a great time of year to practice knowing when to say, "No." Tis the season to be protective of our time and realistic of our schedule.

We can't be at every function, party and social event we'd like to. Multiple events scheduled on the same day can run us ragged. It can be overwhelming, like coming back from vacation. So, we have to pick and choose, and then say no. Some thing's got to give.

Do you have to make all your cookies from scratch this year? Or make them at all? Do the halls need to be decked and the cards sent? Maybe they do, and it's entirely up to you. Just remember it's your holiday season.

Knowing when to say no helps us to stay on track with our own efforts and maintain some sense of normalcy with our own schedule. It isn't easy, and we want to make time for special things. We also want to make time for the things that keep us sane.

Enjoy the season and know when to say no. Know what matters and what doesn't, know what keeps you sane and what makes you crazy. Keep things in perspective. Ease into it! And practice your no's.

Dear Self, A Heart to Heart

2011-11-28T05:02:00.000-08:00

by Kris Pitcher

Dear Self,
I'd ask you to sit down for this heart to heart...but since you're still in bed, maybe you could sit up. What is THAT?! And why are you laughing? You did that didn't you? Stop laughing, farts haven't been funny since seventh grade.

We need to talk...

Oh, carbs are NOT your friend! Put those covers down. Listen, you've been on a real bender here for long enough. You've enjoyed your holiday, the family, the celebration - but it's time to pull yourself together.

Are you wearing socks? When was the last time you shaved your legs? Those aren't socks! Really, you need to get it together. You've fallen off the program HARD. Do you see your shoes over there? When was the last time you laced them up?

You haven't been to the gym in over a week and you've been eating like crazy. Sure, it was just going to be one meal...then it was two and so on. It's OK, we can recover from this. But you've got to get out of bed and take the first steps.

First thing, get in the shower. You've got to scrub down, polish up and get yourself in order. You might as well get right into your workout clothes. Next, you need to do some food prep. You know the drill, let's get some lean protein ready to go. And where are those veggies?

Clean out the carbs. What is that? Is that cereal? We don't eat cereal. Get rid of that. And get rid of those cookies too. Leftover stuffing...you know what to do with it. You're going back on the plan. Your system is not handling all that sugar very well, and there is no dog here to blame...so let's get our self de-gassed. Geeze!

It's off to the gym to get back on track. Your workout is going to feel great, and everyone is wondering where you've been. Fill up that water bottle on your way out the door, you could use some hydration.

There, doesn't that feel better? It's easy to get off track, WAY off track. But it's just as easy to pull ourselves together and get right back on. Now aren't you glad you got your gas-bag butt out of bed and back on track?! I hope our little heart to heart wasn't too hard on you. But it's hard for me to see you like that. And I know it doesn't feel good either.

We've just begun this holiday season, and no one is going to keep us on track but you and me. It's on us. So, I'm going to tell you like it is. Besides, you're fowl on carbs! Just sayin'! So let's keep it together, this little slip doesn't have to be a land slide for the rest of the season. I'll see you at the gym!

Carmelized Leek Soup

2011-11-27T05:06:00.000-08:00

by Kris Pitcher

Leeks are a wonderful vegetable for soups. They are high in vitamin C, in calcium, folate, B6, iron, and magnesium. They are high in fiber and have been shown to decrease the risk for colon cancer in men and ovarian cancer in women. Leeks aid in digestion and metabolism and act as an atiseptic and help the body fight against infection. Wow! Leeks are great for us! Here is a recipe for a wonderful leek soup.

Carmelized Leek Soup
2 pounds leeks (white and pale green parts only; about 2 bunches)
3 tablespoons unsalted butter
1 1/4 teaspoons sugar
1/4 cup vermouth
3 1/2 cups chicken broth

Halve leeks lengthwise and thinly slice crosswise. In a large bowl of cold water wash leeks well and lift from water into a large sieve to drain. In a 6-quart heavy kettle cook leeks in butter over moderately low heat, stirring occasionally, until some begin to turn golden, about 40 minutes. Stir in sugar and cook, stirring occasionally, 10 minutes. Stir in vermouth and cook, stirring occasionally, until liquid is evaporated and most leeks are golden, 10 to 15 minutes. Deglaze kettle with 1/2 cup broth and cook, stirring occasionally, 10 minutes more, until liquid is evaporated and leeks are deep golden. Add remaining 3 cups broth and bring soup just to a boil. Season soup with salt and pepper.

The Ultimatum, Me or the Exercise

2011-11-26T05:03:00.000-08:00

by Kris Pitcher

The ultimatum sounds like this: "It's either me, or the exercise."

Now, this doesn't even make sense to me. But I know countless women who have to deal with this. One of the things that's happening here is sabotage. We'll talk about that...it's safer. *smile.

When we're successful at our efforts we often find people have a hard time with it. We have the "food pushers" who just want us to have one, or take a bite etc. We have the "procrastinators" who want us to wait until later, who want us to shop with them or see a movie or something.

And the ultimate saboteur is the "ultimatum"...me or the exercise. You're left with quite a choice here. The problem is you don't share values with this person. So, if it's someone you plan, or you've been pretending, to spend your life with...there's a disconnect.

This person is threatened and feels left out of your exercise. They very well may not be interested in the slightest to join you, you have likely tried that route. If you've made changes in your weight they may not be comfortable with who you have become.

The saboteur might find it easier to manipulate someone with lower self esteem than you're developing. They may not like the new sense of self you are gaining as you progress with your program. Change is hard. It's been hard for you.

So, what do I say? I say like it or lump it! I say you've got some distance between your core values with this person. I say, anyone dealing with this kind of ultimatum needs to quietly plan their exit.

Ulitimatums come as someone begins to lose control over you. Realizing you've been in that situation is scary. Sure, sometimes you can negotiate your way around a comment like that. But other times you've hit an impass. Be careful with the ultimatum, you should never be asked to choose.

Feel the Textures In Your Life

2011-11-25T05:07:00.000-08:00

by Kris Pitcher

I loved the movie, Avatar, because it reminded me of scuba diving. The vibrant colors and textures were out of this world, yet they were familiar from another. The way movement happened mimicked the way you move under water...as if you could fly.

And sometimes you need something that is just out of this world. You need something to take you to another place and most importantly to absolutely be in one very moment.

Prior to the first dive, I'm always nervous. There's just something about not being able to breathe under water that concerns me. But once all the equipment is checked and I'm in...I am gone.

And there are few other places where I am truly in the moment, fascinated by everything around me as I fly through the water. The colors, the textures, and the creatures are like none on this side. If someone were to describe them to me and I hadn't seen them for myself I might think of some fantasy place.

What brings you into the moment? When can you shed the worries, the 'to do' lists, and the responsibilities? For a lot of people exercise is that way. It can be the only hour in the day that is yours. The only time focused on you, when you can be in the moment.

When you safeguard that time by tuning into your body - leave your phone for one hour - you can be in the moment in the same way. You can experience the things around you. You can see the colors and feel the textures.

Give yourself the experience of seeing the colors and feeling the textures during your next workout. Be in the moment, wake up your senses and experience what's around you. Stop going through the motions and start feeling the textures in your life. It might just feel out of this world!

Thanks and Gratitude

2011-11-24T05:04:00.000-08:00

by Kris Pitcher

It's a great time to think about thanks and gratitude in our lives. As we approach the U.S. holiday season, beginning with Thanksgiving we should take time to reflect on all the riches we have in our lives.

Measured in different ways by each of us, regardless of our socio-economic situation...we have a lot to be grateful for. We have much to be thankful for.

While holidays can be a stressful time for many people as they prepare to spend time with relatives it's a good time to let grievances go and move relationships forward. It's a good time to relax about your way being the only way. It's a good time to not worry about how the napkins are folded.

This is the time of year we should want what we have rather than having what we want. Don't get me wrong, I want you to get out there and stoke the economy with all your holiday shopping...but at the same time, take stock of what you have.

Take a moment to tell the people around you why they are important to you, how much they mean in your life, and why you value their friendship. Check on your neighbor who doesn't have any visitors, and take a plate to the lady who always looks out her window.

Thanks and gratitude come in many forms, shapes and sizes. Find gratitude for yourself and for your body. Treat yourself with the compassion you deserve. Take care of who you are. Give thanks.

This is a wonderful time of year. We seem to get pulled so far from what's important over the year. This is a time to slow down, be with people we love, reflect on our values...and give thanks and gratitude.