Podcast with Jimmy Moore from Livin La Vida Low-Carb

If you haven't heard my podcast with Jimmy Moore yet please check it out - it is about 45 minutes in length.

Jimmy Moore is the successful low carb blogger of Livin La Vida Low-Carb and the Annual Low-Carb Cruise.

It was very gracious of him to interview me and provide publicity for my book, "The Glucometer: A Self-Empowering Tool to a Healthy and Lean Body".

Please drop me a line and let me know what you think of the interview!


http://livinlavidalowcarb.com/blog/the-llvlc-show-episode-591-angela-ross-says-a-glucometer-will-help-make-you-healthy-and-lean/14710

Food Termi-confusion-ology

How can I make this crazy terminology used to complicate what REALLY needs to be a simple explanation on what we need to eat to nourish our bodies and minds simple?

How can I make this simpler so that you can easily understand what you need to eat to be vibrant, have energy, and live the life of HEALTH?

It starts with the question of WHY is food terminology obscure and muddled with science? Oh…that’s right – because someone can make a damn buck off of it.

You need to understand that packaging is about sales and lining someone's pockets each and every time you purchase food. Because of marketing laws you CANNOT trust what the label is telling you, you need to go off what you KNOW as hard, cold facts.

The first two terms - right out of the gate - are befuddling. Micronutrients and Macronutrients.

Nutrients, nutrients, nutrients. We all know we NEED nutrients – but very few of us know WHAT nutrients REALLY are or why they are so important.

Macronutrients are defined as providing calories – protein, carbohydrates and fat - but alcohol isn’t included….but provides calories. Hmmmm……

Fat has 9 calories per gram. Carbohydrates and protein have 4 calories per gram. Alcohol also has 4 calories per gram.

All calories are not created equal – what is a calorie? To simplify this I am going to tell you to ignore calories. I know, I know….this goes against a lot of what you have been taught and you DO need to pay attention to “calories” in the sense of you don’t need to over consume food. But calories don’t matter – the amount of food you consume for the amount of energy you need to live a healthy and vibrant life matters.

And everyone’s dietary needs are different – the USDA telling the public to consume 2200 calories a day in a one size fits all diet approach isn’t going to work.

Try and stay with me….I know I am convoluted….but I WILL (eventually) make a point.

Protein is defined in science as a group of molecules that contain carbon, hydrogen, oxygen, nitrogen, and usually sulfur and are have at least one chain of amino acids.

Proteins are fundamental components of all living cells and include many substances, such as enzymes, hormones, and antibodies that are necessary for the proper functioning of all of our cells.

If we say protein is molecules that contain carbon, hydrogen, oxygen, nitrogen, and usually sulfur and are have at least one chain of amino acids and a McDonald’s burger contains this definition do we define a McDonald’s burger as protein? I sure hope not. A McDonald’s hamburger is manufactured junk. Yes, it does have calories which provide energy, yes it does contain the definition that science has determined is protein….but it is ultimately a science experiment. Merchants and vendors got together and figured out the cheapest way to produce a product with a extended and sustainable shelf life to increase their profit margin. There is no interest in nourishment, life or health. Just profit margins.

The macronutrient named carbohydrate is carbon, hydrogen and oxygen. What is not common knowledge is that a carbohydrate molecule is glucose, whose formula is C6H12O6. Simple or complex came along to try and separate carbohydrates – but why do they need separated? Carbohydrates are glucose – plain and simple. Renaming them complex and simple was a marketing term. But whether they are complex or simple doesn’t change the fact that they are glucose and what you REALLY need to know is how YOU are affected by glucose.

Our bodies do not need dietary glucose (meaning you don’t need to eat carbs). Our liver can make the glucose our brain and liver needs from glycerol (fat) and amino acids (proteins) through a process called gluconeogenesis. You don’t need dietary carbohydrates….they are just tasty and we prefer them because they are easy energy. Our body doesn’t need to work hard to convert them into glucose (because they are already glucose) to use for energy.

Only problem is they spike the hormone insulin and shuttle any excess glucose that your muscles can’t use into those adipose tissues (fat cells) and the process of needing energy starts over…or hunger pains and cravings.

All carbohydrates from the snickers in the vending machine, to a coca-colam to an orange to carrots are turned into glucose in the body. Simple stuff really. Some carbohydrates have other molecules in them, like carrots have beta-carotene and Vitamin A and a snickers lover will argue that it has protein from the peanuts. The carrots will spike your blood sugar levels less than the snickers because of the “other stuff” in the carrots. But in the end they are all glucose and impact your blood sugar levels. How much carbohydrates YOU can consume is determined by your activity level, how much muscle mass you have, genetics, metabolic damage, stress, and even sleep. How do you KNOW how many carbohydrates your personal diet can tolerate? A glucometer of course! A glucometer is THE tool to sleep better, train better, feel better, and look better. It will tell you exactly how that meal impacts your body from the inside. No guessing. All the guesswork is taken out. Want to learn MORE about using a glucometer to tailor a personal diet for you?

http://www.amazon.com/The-Glucometer-Self-Empowering-Tool-Healthy/dp/1468576313/ref=sr_1_1?ie=UTF8&qid=1345589540&sr=8-1&keywords=a.m.+ross+the+glucometer

Fat…which seems to be the most difficult to pinpoint on WHAT it actually is. Fat can be described as adipose that resides on our bodies, lipids, glycerol, fatty acids, triglycerides, saturated, unsaturated, hydrogenated, and trans fat.

No friggin wonder we are confused as to WHAT exactly fat IS and the name is associated with everyone’s nightmare word “FAT”. No one wants to be FAT….and if there is FAT in a food….and we eat that food……that will lead to us BEING fat….right? Made sense when someone said don’t EAT fat or you’ll GET fat.

But that’s wrong. Not only because not all energy is created equal in the sense that you need to break them down into these macronutrient categories but also because not all fat, protein and carbohydrates are created to provide you the best nourishment, energy, health and life.

Fat….oh man, this one drives me crazy. We call animal fat, olive oil, vegetable oil, wings, butter, Crisco, coconut oil, nuts, eggs, steaks, sausage, bacon, grease, corn oil, avocados, ice cream, cream, French fries, and our stomachs FAT. How in the heck are you supposed to know anything about dietary fat that will cushion your organs, repair cells, buffers us from disease, provides the most efficient source of energy, provides the sheath for myelin in the brain making you smarter, help organ functions at top notch and hormone production stay humming healthily? We NEED fat.

But what kind of fat? Simple…pasture raised, grass fed meats and animal fats, pasture raised butters and creams, avocado, extra virgin olive oil, coconut oil, and nuts. How you translate those foods into fats in your diet is up to you. If that means guacamole on your salad….awesome. If it means rutabaga fried in coconut oil or bacon and eggs…so be it…you need these items in your diet. When we start talking about trans saturated fats and hydrogenated fats we complicate it too much. When we say ice cream is a fat we leave out the fact that most of it is glucose and THAT is what plumps up our adipose tissues from the ice cream. Not the fat content that the nutrition label boasts.

Calories……another horrible term. Don’t concern yourself with calories. How can we concern ourselves with 3500 calories is one pound of body fat unless we are breaking down that “x” of those calories were carbohydrates that impacted your glucose over normal thresholds for “X” amount of time causing the body to produce “x” amount of insulin and storing “x” amount of excess energy/calories into adipose tissues…which in turn those fat cells accumulated and made your belly puffy, gooey and roll….confused much?

There is so much more to food than protein, fat and carbohydrates, it is the direct impact these macronutrients have on organ functions, hormone production and a direct relation to how your mental perspective. Sometimes moving your body more and sitting less isn’t a lack of physical prowess but mental status.

Keep it simple. Eat REAL food. Food that wasn’t manufactured to be “fun, easy, convenient, enjoyable, indulgent and cheap”. Quit worrying about saturated fats and your cholesterol levels. Blood tests doctors run only predict plasma cholesterol, which has nothing to do with the small particle Low Density Lipoproteins that find their way into your arteries and build up or break passing by red blood cells which clot. That stuff is too complicated. If you want to know what YOUR personal diet should be get a glucometer. Keep your blood sugar levels between 80-90mg/dl, 90 minutes after you eat (post­­-prandial). Want to know more? Read my book =)

http://www.amazon.com/The-Glucometer-Self-Empowering-Tool-Healthy/dp/1468576313/ref=sr_1_1?ie=UTF8&qid=1345589540&sr=8-1&keywords=a.m.+ross+the+glucometer

My "How to be Happy" list

Gratitude….it is the number one rule on my list of “how to be happy”.  Number ONE.  Being number one, on any list, is a powerful position. 

I recently was in a situation where I was NOT shown gratitude and it reminded me why I value this quality so much.  I was shown no gratitude where I was a volunteer and this perplexed me….but reminded me of #5 on my list, Forgive and cope. 

This is my personal list on “how to be happy”.  I share it with you and perhaps you can use some of my list to create your own.

#1 Show gratitude.  Number one, and for good reason.  You should always tell someone thank you for their time, their services, their presence.  Time is a valuable commodity that is free and limited.  Never take someone’s time for granted.  Saying “thank you” makes the other person feel good.  It also says a lot about YOUR own personal character.  People are not here for your own personal gain, pleasure or service.  Expecting others to treat you well just because you are who you are, is venal and close minded, regardless of what your mom tells you, the world does not revolve on you.

#2 Be kind.  This ties in quite nicely with number one.  You should always be kind because it is much easier to cross a bridge that hasn’t been burned.  If your emotions are high, take a minute and re-group before you speak.  Even if showing gratitude and being kind is the last thing you WANT to do….it is ALWAYS the better approach.

#3 Stare at the positive.  For far too many years I would look for the dull spot on the proverbial shiny penny.  I’d flip it over and over in my hands looking for its flaws.  And the only thing that would result is I would take a perfectly good time and ruin it.  I have also found that when I focus on everything that is “wrong” in my life I cannot appreciate the good people, opportunities and experiences that I am blessed with.  If I spend more time enjoying the people in my life and the things that make me happy I can find solutions to the stuff that is REALLY wrong and not just “not ideal”. 

#4 Nurture your relationships properly.  Spend quality TIME with the people you love.  Don’t buy gifts in replacement for your time.  Your time is valuable and spending it with the people you care about strengthens the relationship and says more than flowers.  The best memories I have with my husband are just that…memories.  There is no “thing” that I value more than taking our evening walk together and discussing our day, our tomorrows and all the in between moments.  Spending time with him and our children and my friends reminds me that I am not alone, and that makes me feel supported and empowered to do great things.

#5 Forgive and cope.  Forgiveness is a hard skill to learn – you must tell yourself to STOP thinking about the scenario, replaying it over and over again in your mind.  How you were done wrong, how you could have handled it better, things you could have said.  The longer you dwell on it the easier it is for you to go to that place in your mind.  And this is actual science.  Your brain will create an electro-neuropath to this memory and automatically go there without you consciously wanting to.  The longer you dwell on it the harder it will be to get out of your mind….literally.  You have to cope with “I was done wrong” in YOUR way, a way that is healthy and allows YOU to forgive.  That may mean coming to terms that the situation “is what it is” and being done with it or asking for an apology.  Either way you have to move forward…and refer to #3

#6 Practice YOUR spirituality.  This one usually confuses most people as I do not have a deity.  I stopped following a god when I was 14.  But I am still a spiritual person I just express it differently than praying or thanking a deity.  My spirituality comes from KNOWING and respecting just how small I am in this universe.  Respecting that I am only here for a very short time and that I must make the most of the time I am blessed with; live in harmony with man, nature and beast; and in the blink of an eye the current situation can get much, much worse.  My spirituality is being thankful and knowing just how lucky I am to have the ability to move my body, exercise my mind, and use them both to be the best Angela I can be.  I use exercise as a form of prayer.  I show my body love and kindness by stretching, strengthening and empowering my muscles and mind each time I exercise.  I am regarding the temple that I live in with value by this act of love.  Exercise is not a form of punishment for dietary discretions or perceived imperfections. 

I wasn’t thanked for the time I volunteered, but it is what it is.  It speaks volumes of the people I dealt with and their personal character – but I cope because I know that it is not my job to police them, or teach them manners.  I forgive them for their indiscretions and I thanked them for their time.  Because even in this negative situation I know someone grew from this experience.  And at the end of the day I still get to talk with  my friends and walk with my husband and tell them all about my day and they all wrap their arms around me and says, “I’m sorry that happened. “

What is YOUR “how to be happy”list?

Environment.....it matters

Your environment...it matters.  Your body is constantly interacting with the things around you.  We are porous creatures.  We inhale and absorb our surroundings.  Don't believe me....how about that crabby co-worker that is always negative, when you are forced to work side-by-side with them for eight hours, you find yourself miserable at the end of the day. 

You hit the gym with that go-getter, they are "full of pep" and ready to rock the workout.  Don't you find yourself getting amped up?  Don't you have a better workout?

Environment it matters.

Let's take a look at some of the factors that affect your environment and in turn are damaging your health...regardless that you are eating well.

Are you on the upstream nutritional path?  Are you educating yourself to find out WHERE your food is coming from, what soil it was grown in, or what your meats was eating before you ate them?  Are you surrounding yourself with other folks who nurture your upstream thinking?  Or are the folks around you still stuck in downstream nutrition?  Are they still letting the industry, agriculture and media dictate their food choices? 

Do they question you or maybe even insult you when you eat your burger wrapped in a lettuce leaf?  Do they insist that grains are healthy and full of fiber and vitamins and that you are crazy for eliminating an entire food group?

How does that make you feel?  Anxious? Stressed? Alone?

We are porous creatures and our environment matters.

Have you heard how you can't spot reduce?  You've struggled with excess triceps fat or saddle bags and even now you are eating foods in that 85-100% perfect range and getting more exercise than before and these spots are still carrying excess fat.  You've asked trainers and they say you can't spot reduce and they tell you...diet, diet, diet.  Your diet has to be spot on.  And you are thinking gosh, I must have to be 100% spot on all the time to get rid of this.....SO FRUSTRATING!!! 

Environment matters.  We are porous creatures.

Ohmigawd Angela, if you say that one more time in this post!!...MAKE your point....

OK, OK....

Spot reduction is NOT a myth. It just doesn't exist in the way that we have been told since the days of Jane Fonda and aerobics taking mainstream.  Hundreds of crunches a day won't get you a flat stomach, hundreds of dips each day won't burn off that triceps wing, hundreds of hyper extensions won't get rid of those back love handles, and you can squat and lunge everywhere you need to go and you will still have those saddlebags......environment matters.

What does belly fat tell me about a client?  It tells me they have excess cortisol production.  Or in layman terms....they are stressed the fawk out.  And I am never wrong about this.  I start asking questions - how's your job, how's your commute, how's your marriage, relationship with your mom, how much caffeine do you consume, how much sleep do you get, what kind of parenting style do you have.......and it always pans out that they are STRESSED, consuming too much caffeine, looking to carbs for comfort and trying to skimp on sleep to "get caught up".

How about those saddle bags?  I start asking about menstrual cycles and how they are transporting their lunch, or storing leftovers.  Plastic.  And even worse....heating their leftovers in the plastic.  Drinking their hot coffee in a Styrofoam cup with a plastic lid, or a Tervis Tumbler.  Their menstrual cycle is messed up, painful.

Back fat or love handles...that unsightly fat that rolls up on your back.  Insulin resistant.  A diet high in refined carbohydrates.  The whiter the bread....the faster your dead.

And my personal demon....triceps fat.  Anxiety, a diet low in Omega-3 and another sleep abuser. 

OK....great, now I have to worry about EVERYTHING! Thanks, Angela...now I'm REALLY anxious....gigantic triceps wings here I come!

Wait, wait, wait!  I'm a former Marine....we don't complain unless we have a solution.  I have a solution!!!

Environment it matters....we are porous creatures. 

We need to pay attention to those precious Omega-3 fatty acids and the foods that they are in: fish, coconut oil, evoo, avacado, walnuts...one.of.these.in.every.single.meal. 

Eliminate the plastic.  Get your Bed, Bath and Beyond coupons together and go get you some glass containers.  Hit garage sales.  Use wax paper instead of plastic bags.  YES...it IS inconvenient....BUT it is essential....environment matters; we are porous creatures...health, it requires effort.  Eliminate the plastic where and when you can.  It is everywhere - limit your exposure.  (http://www.npr.org/2011/03/02/134196209/study-most-plastics-leach-hormone-like-chemicals)

The asphalt dragon....oh dear, this one has ME the most ANXIOUS.  Everywhere I look they are tearing down trees and building 7-11's or putting in a new road.  How will we connect with nature and the rhythm of life if we can't go outside and play, run, walk, ride a bike, sit on the Earth.  There is NOTHING more relaxing and de-stressing than connecting with nature.  I'm not saying chain yourself to a tree so they don't tear it down....but connect with nature - sit on the Earth, hike in the woods, splash in a river....relieve that stress.  Your belly fat is counting on it.

Artificial light.  You know just because you can flip a switch in your living room and stay up until 11PM "getting stuff done" doesn't mean you do.  Our bodies are the perfect machine, as the sun starts to go down so do our bodies.  Our hormone production starts to slow and taper as soon as the sun goes down.  Ever notice when you go camping you and your camping buddies are usually asleep by 9PM?  Maybe a little later but it is only because you are really pushing it.  The sun went down and you are very affected and overcome with sleepiness by the dark.  We fight this natural rhythm with artificial light....and in this fight we destroy our health by abusing sleep.  Sleep...it's pretty fawking important.

Next is what I am going to call "sick building" because I really don't know how else to describe this phenomena that is happening.  What is "sick building"?  The use of hand sanitizers.  They are everywhere, in our classrooms, we put them in our kids lunch boxes, they are in the halls at work, it is in the soaps in the bathrooms.  They are killing our gut flora and our ability to fight the common cold.  Stop using them.  Educate your kids.  Yes, you need to wash your hands, not too much though - sometimes a rinse is sufficient.  Be wise about bacteria....we need it to live and thrive.  Otherwise our guts will NOT be able to digest the foods we consume - even if they are the BEST quality.     (http://www.marksdailyapple.com/gut-flora-healthy-immune-system/#axzz23MXeUL1j)

I say this frequently, I preach this, I live by this.....YOU are the sum of the THREE closest people to you.  Environment matters.  We are porous creatures.  Are your three closest friends causing you anxiety? Stress?  Do they question your upstream nutritional values?  Evaluate the people you surround yourself with often.  You want people who are stronger, smarter and have better values than you as you will strive to be smarter, stronger and have better values.  If you have folks who wallow in self-pity, focus only on the negative things that are happening in their life, they don't strive for more education or to be a better person you will find yourself complaining and gossiping too.  Environment matters.....We.Are.Porous.Creatures.

Because you will DO happy!

I am going to rant here….and yes, I know….this isn’t much of a surprise….BUT I really DON’T want to rant about this.  I have this fear this is going to come across as jealousy or projection. 

Let me state up front that this is a tad bit of jealousy because of the publicity that the folks I am going to talk about have/get over me.  That is very true and I will never deny that.

But there is no projection here on how I am interpreting their message and I think you will largely agree with me. 

Yesterday, a well renowned trainer shared a blog post from another renowned trainer.  Why are they renowned?  Because the internet says so….there is even a list made up by yet another renowned trainer that lists the top 20 trainers as “people who know their chit and you should listen to”.  The article’s purpose was to tell us we should listen to these top 20 trainers’ words and advice on fitness, nutrition and living as gospel.  Sounds valid, right? Me no like it.

Here’s my problem….I don’t agree with their advice particularly on food and I am sometimes concerned about the message they are sending with their Facebook posts on their personal choices.

I have learned a considerable amount over the last year, and here is where I am going to tell you I was wrong. 

One of the utmost important things I have learned is that arrogance will have your message fall on deaf ears.  It’s NOT a good medium.  Some will listen, the ones who are “mostly” there as far as food choices and exercise, or the ones conditioned by the fitness magazines and commercial gyms because this is the same message the magazine articles have or the same energy that can be found in a gym.  And some love the arrogant approach because they are insecure about themselves and feel they have some power over those that struggle with their diet and getting exercise.      

For those that aren’t in love with Muscle and Fitness and frightened to death at the thought of stepping into a commercial gym, struggle with food choices, and aren’t sure where to start with exercise this arrogant tone just makes them feel worse and hopeless.  Enter gimmicky pills, shakes, belts, and Weight Watchers.

Alienating folks is the LAST thing you should want to do if your GOAL is to help people be stronger and healthier.    

I had a daily habit of reading these renowned trainer’s blogs and getting caught up in what they were/are doing.  What they are lifting and how they are training.  I have my diet down to a science that I am 100% solid on …but my training has always been this elusive paradigm that I always wonder about…am I doing it right, could I do it better, is this as effective as I can be, should I be competing, would I win if I was competing, I wouldn’t win if I was competing.  I drive myself crazy with these thoughts. 

Because of this training comparison I put myself on a yearlong roller coaster ride trying to find the perfect training plan for Angela.  And the scary part is….I had it and I threw it to the side because I got caught up in this media nonsense. 

A few weeks ago I pulled out my journal from a year ago.  I was reading through the work outs and my comments about the work outs and I realized “holy chit!  THIS made me happy, made me STRONG, and I felt GOOD about myself after I completed these workouts!” And I started doing these type of workouts again and guess what?  I felt like a machine, I felt really good about myself during and after the workouts, I was LOOKING FORWARD to the next one…not dreading it. 

You may be asking right here, Angela….what is it?  What are you doing?  What is the secret?  The secret is your workouts should make you HAPPY.  Yes, yes, they SUCK during, and your muscles and stomach burn and you ask….WHY am I doing this…then the work out is done and you are sweaty, spent AND content.  You have that “I just did that” smirk.  The goal is….HAPPY!  Because everyone will do happy. 

I went back to my old lifting routines where I do six to seven rounds of six to seven reps of about four exercises keeping the weight moderate instead of worrying about maxing on lifts.  I got so caught up in the fact that all these renowned trainers post online that they are lifting heavier than me and maxing their dead lift at 300#s that I felt insecure, and ineffective and useless to others and myself.  Fawk that...I really don't LIKE dead lifting max weight; maxing my dead lift makes me feel like my colon, uterus and esophagus is going to come out my rectum and me no like that.   

I'd rather do 175#s for 49 reps over seven rounds and broken up.  My heart racing because I just did handstand push-ups and now have to do burpees and right back to the dead lifting...racing the clock....sweaty, miserable, huffing and puffing and when it is all over I feel like a gawd damn million bucks.  This makes ME happy.

Media dictates the economy and our actions.  This is a plain and simple fact.  I don’t follow mainstream media, but none the less the media I was reading had me question what worked for ME.  The more I work with REAL people and talk with them I realize who I am and where I WANT to be....not where the MEDIA is telling me I should be.

I know what works for PEOPLE....real people with real problems that include having excess weight, having physical injuries and disabilities, having metabolic damage out the yang, with not a lot of time to exercise, with people who have sacrificed their health their entire life trying to chase the elusive “perfect body”.  I KNOW you cannot sacrifice your health for protein shakes and pseudo science.  I KNOW that most people don't NEED that meal, even if their protein count isn’t at the one gram per pound of body weight yet that day.  I KNOW that most people have so much metabolic damage that eating carbs at night will NEVER allow them to heal…even if they fasted all day.  I KNOW that most people don't have a DESIRE to dead lift 300# or push a sled around on a regular basis….or even HAVE 300#s to dead lift or an expensive sled to push.  

Most people want the strength and energy and ability to run after their kids, run on the beach, go hiking or biking, try kayaking or skiing, have the strength and ability to unpack a car full of groceries, play on a softball league when invited, LOOK GOOD NAKED!  They are OK with air squats or squatting a bottle of laundry detergent.  

 
AND THIS IS OK!!  STRONG is not JUST defined as dead lifting 300#s.  You can be defined as strong when you go for a run and your kid follows you on his/her bike.  Strong is defined as completing laps at the pool with your family. Strong is doing push-ups every hour, even when they are wall push-ups. Strong is defined as doing calf raises while you blow dry your hair.  (That’s for you Stacy ;-))

Strong is defined as YOUR decision to move your body, to make it stronger, make your muscles more supple and shapely in YOUR way.  Strong is setting an example for your kids, your significant other, your co-workers.  If you aren’t HAPPY with what you are doing for exercise change it.  CHANGE IT!  Get happy with it. You will do happy!

I think it is a poor message to post on your FB page that you stayed up all night watching episode after episode of True Blood then hammered coffee and caffeine pills to train clients the next day.  You post this kind of message on a page where people are going for advice and they will think it is OK because you - someone who they look up to - is doing it.  It is habit for us to give ourselves leeway; we don’t need role models giving us more.

These FB pages have thousands of likes, they are touching thousands of people with their advice, thoughts, and lifestyle habits daily.  I saw on my FB feed that someone on my feed just “liked” Real Housewives of New Jersey, I went over to check this page out and it has close to TWO MILLION likes!!  Each comment that was posted has an average of 600 replies!! 

This cannot be what we are focusing on.  I am going to sound judgmental and I apologize because I truly do feel sorry for these women and especially sorry for their children, sorry that they don’t have enough respect for themselves and act like this for the entire world to consume.  The media controls economy.  Digest that for a minute. 

This means that two million people daily are exposed to this train wreck carnage of women and their families that drink excessively, act lewd and obnoxious, concern themselves only with exterior appearance and the things they own and they parade this for the whole world to see shamelessly. 

Media controls the economy.    

Avoidance…..that is what this is, plain avoidance.  We cannot avoid the fact that everywhere around us people are over medicated, overweight, and under informed on HOW to get healthy and LIVE. 

This stuff is simple. Get up and move more and sit less….move to your happy.  Cut out the inflammatory foods, the grains, the sugars, the fake sugars.  Understand that it is more than just eating protein and fats.  Understand that having meat that was grain and corn fed and then pumped full of antibiotics is dangerous to your health.  Understand that food cooked in soybean oil, vegetable oil, corn oil and canola oil is NOT good for you.  But extra virgin olive oil, coconut oil, avocado, pasture raised, grass-fed meat fats ARE good for you.  Get informed….and be happy….because everyone will do happy!

The Back to School Challenge!

Who is up for a challenge?

Who is willing to spend six weeks on becoming a better YOU?

Are you ready to go “Back to School”?  Learn how to be the healthiest, best “insert your name here” you can be?

Are you ready to have a support group – with common goals, with a leader who is experienced at getting people to a healthier state not only in body, but in mind and spirit?

You could describe me with banal adjectives….I am simple, kind and considerate.  But my perspective on life is what makes me unique and why you will want to sign up for this challenge.  I have an internal strength, resolve and a relentless passion to be the best “Angela” that I can be…and I know how to translate these qualities for others to learn to be stronger, smarter, better….this is how we move forward, this is how we are successful….even if we define success as providing your family the most nutritious foods that nourish organ function, bone health, emotional well-being and intelligence.  This isn’t about being an Olympian, or even running a race.  This is about being strong, vibrant, happy and healthy in YOUR life.

The grand scheme of life cannot be preached; it must come as a result of a connection of mutual respect; an emotional connection; and of course leadership.  This challenge isn’t going to be about raw strength, this will be about learning and applying skills of balance and self-dedication.  This will be about creating a diet ….YES….DIET….a way of life.  That will include not only the food you chose to nourish your organs, bones, blood, skin and all over health but learning exercises that aren’t about expensive gym memberships and equipment or fancy outfits or shoes.  But about strengthening your muscles, strengthening your mind…..It’ll be YOU in your home, in your yard, barefoot, wearing your favorite sloppy shirt…and hopefully your significant other or children will be there too!

The best guidance offered to the public is the USDA’s MyPlate or the USDA’s Food Pyramid.  Our population that follows the USDA’s dietary principles are the fattest, most medication dependent on earth.  This is one of the most prevalent keys to being successful at being as healthy as you can and ridding your body of excess weight….education…..so let’s me take you “Back to School”. 

“Back to School” will focus on educating you on how humans are designed to eat and how to prioritize your health.  “Back to School” will run from 4 September to 16 October – six SHORT weeks.  During the challenge you will be expected to go grain, sugar and fake sugar free.  There will not be a booze allowance in this challenge, so that translates to no booze.  You will be expected to participate in the Daily Challenges and check-in at least once daily with the private FaceBook group that will be created.  This private group will be a place for you to openly ask questions, share recipes, daily struggles and a common goal support group.  Everyone will be respectful with their questions, comments and replies.  I will not tolerate emotional abuse – even if you are directing it at yourself.  Words are powerful…spoken, typed or thought….we will use this power to create positive, forward momentum energy and a good sense of self validation.

During the challenge each week we will focus on a new topic to tackle and conquer.  These topics will include: yeast, and your carbohydrate/sugar cravings and managing it; the importance of micronutrients; the importance of sleep and how lack of proper rests is detrimental; we will pH test ourselves, discuss why your body pH is important, and how acidic pH negatively affects you; identify emotional hunger and inner demons;  and voting with your dollars.

The cost of this challenge is $50 for the six weeks (less than $9 a week).  I am only taking 10 participants.  You have between RIGHT NOW and 31 August to sign up. 

How do you sign up!? Send me an email at w8isgr8@gmail.com. 

If this interests you let me know right away!!  My challenges are popular, produce success and results and these spots will fill up fast. 

Thank you for all your support!!

A Good Trainer

Lately, I have been ruminating what makes a good trainer, "good".  You see I had some obstacles that had me questioning my own skills as a trainer because there are still specific aspects of being a good trainer that I struggle with.

I don’t think of myself ain  my mind as a trainer, more like this is just what I do.  But after last week I had to reaffirmate that I need to check my ego at the door if I am going to continue to be a trainer, I thought I would sum this up, in my own opinion, for anyone wondering about hiring a trainer, becoming a trainer or if you are a trainer.  

I have a fantastic friend and a fellow trainer who had some struggles last week too.  The emotional draw from her on mundane matters to critical stuff is nothing short of a miracle.  She is an amazing person and I am so glad to have her on my side.  She has made such a positive impact on me as a trainer…so Joan, this post is for you.  

Joan Karp, Blueberry Hill Academy Fitness (like her on Facebook)

What does make a trainer good and why are they so hard to find?  Good trainers are hard to find at a commercial gym.  Not impossible, just difficult, and for good reason. 

Good trainers usually have a waiting list and their facilities can be a bit pricier to train at.  This makes commercial gyms and the trainers they have readily available on staff convenient and easy….but that doesn’t define good. 

Commercial gyms rarely pay their trainers well.  I have worked at two commercial gyms and interviewed at a few others and the most they are willing to pay for someone with my experience, certifications and education (pay is based on your level of certifications and I have some of the higher level ones) was $30 an hour.  The client is usually charged about $60 or more for the session PLUS their membership fees.  Clearly the commercial gym is making a bulk of the money you are paying to have a trainer.  Not to mention if a trainer isn’t training, they aren’t making any money.  Commercial gyms only pay the trainer for their time with clients.  The rest of the time the trainer is on deck walking around mingling with gym-goers, working on sales and building a clientele is on their personal time….and time my dear friends, is your most valuable commodity. 

This is largely why good trainers are not found at a commercial gym.  They have bills to pay too and there are more lucrative opportunities elsewhere, like being self-employed.  This may mean you train outside sans air conditioning or without heat in the winter; and without fancy, new equipment that a commercial gym would provide; or the convenience of a shower.  These conditions can be a turn off for some folks.  Which is a shame, I’ve had some of my best workouts with a sand bag…..that was the only “equipment” used.  There was no fancy outfit, I didn’t even have shoes on.

The fees an independent trainer charges are chump change.  PERIOD.  Let me just put that out there.  If you want a diet/body-lifestyle make-over and are looking to get healthy, and a stronger body and mind, and you require the services of a trainer to assist you with motivation, education, experience, guidance, and keep you accountable, putting a price tag on this service is not just difficult, but near impossible. 

And your trainer is not able to buy a Mercedes off of what they are charging you.  Here is a good example, I currently cannot take physical clients at The Gym Cellar because of my “real job” (the one that DOES pay the bills) but I still have e-clients. I can take six e-clients – that is the number that allows me to dedicate enough of myself to each and every client in addition to being a mom, wife, dog owner, DoD employee and all the other stuff I have going on.  I charge $90 for a six week plan.  If I have all six slots filled I am making $360 a month.  And although $360 a month is a handsome chunk of change, it is not paying for my mortgage, my electric bill, etc.  More like piano lessons, jujitsu for my family and a tank of gas.  It is very disrespectful to my time and efforts when a client does not pay on time, or I hear from other folks I consider outstanding trainers offering the best services in there area, being questioned on their fees or someone stiffing them.  The price tag on saving your health, life, every relationship you have, your families well-being and your emotional health is priceless.  And besides a good trainer will train you to be self-efficient, you won’t need their services forever, budget for it.

You don’t need an MD behind your name to be a good trainer.  I am discouraged when I see a doctor…an actual DOCTOR = $100K education and with a valid practice, not setting a good example for healthy living, i.e. drinking soda, smoking cigarettes, or having overweight children.  Our society puts a lot of value on doctors and in my opinion a lot of them are NOT living up to these expectations. Good trainers are self motivated and appreciate what is most important in life.  They listen, they care about YOU, they do not judge, and they recognize that no one is perfect and they focus on YOUR root problems….which more than likely the root problem has NOTHING to do with your lack of moving your body more and sitting around less…and sure as heck won’t be solved with a prescription. 

A good trainer has years of experience, they’ve made mistakes in finance, relationships, and career choices, parenting choices, in the gym with the iron and with their diet.  They were not born good trainers they were wielded and brandished through the fires of life and through failure, skinned knees and their eventual successes.  When you have your interview with a trainer (and YES, you should interview each other) they should emulate in body, mind and personal choices how you want to grow in getting a stronger body and mind.  Picking a trainer at the commercial gym that is convenient but does not represent the values that you want to emulate will get you nowhere but $60 lighter.  I have heard too many times “I just want to learn how to use the machines, that is why I just went with the trainer at the gym”.  They are clearly stating to me they have no faith in the trainer’s ability to motivate them, to help them grow into a stronger, healthier person and they are tricking themselves into thinking learning how to use the machines at the gym will get them to a stronger, healthier place in body and mind. 

As a trainer I have learned many, many things that I hold valuable and as irreplacaceable life lessons that I apply to other aspects of my life, not just training.

There is a definitive difference between listening and learning.  I have had many clients look me in the eye and shake their head up and down, smile and even throw out a “yes, yes!” as we discuss their diet, the importance of cutting out grains, sugars and fake sugars, the importance of drinking water, an exercise routine, being on time for scheduled appointments, personal challenges, payment and everything that goes into training. But these same enthusiastic listeners will show up to a training session late, dehydrated to the point they can’t do the whole routine, and have a reason why they can’t pay today.  Not everyone wants help….another key important lesson I’ve learned.

People are emotional creatures and we tie emotions to people.  A good trainer should be someone who is looked at with respect, trust and understanding.  The only way you get there is through building a relationship….and YES, this is a relationship!!  If I don’t have the energy for another relationship I shouldn’t take on new clients.  I am not going to be able to help someone unless I respect their emotions and their emotions may include intimidation, fear of failure, fear of the difficulty of something, fear of trying something new, fear of being judged and criticized.  I need to have the energy and enthusiasm to deal with their emotions or I am just another burden for them and they become a burden to me.  This isn’t a fair situation to anyone….know your limits.

Stories…a KEY piece of training….humans have spent thousands of years evolving through stories.  Our brains are hard wired and ready to learn from stories….TELLTHEM!  I can’t express this enough; I use stories to teach my daughters all kinds of life lessons.  Nothing explains why you should drink water more than “the one time in boot camp when that one recruit didn’t drink enough water and they pulled down her shorts on the PT field and shoved a thermometer up her butt only to then throw her ass into an ice bath to bring her internal core temperature down so her brain didn’t cook.” Morale of the story…DRINK WATER or be embarrassed, abused and scared for life.

People WANT TO be useful and interesting…..let them know that you find them useful and interesting.  Applaud their abilities and keep the reprimanding to a bare minimal.  And never, EVER judge or criticize someone.  Of course I know what I would do in that situation.  Duh….but this isn’t about me……which leads to….

Don’t take it personal….again this isn’t about ME.  And I have been the brunt of more defensive, deflecting or projecting of self choices/worth/issues than I care to recollect.  This is probably one of the tools I have learned from training that I still struggle to apply.  It is hard when you are…in your mind, sharing your own nurturing, loving and personal environment for people to learn freely and ask questions without judgment….and someone takes your help as offensive and judges you.  Harsh words hurt everyone, and usually the person that is spewing their negative comments at me is doing it with the intent to attack ME….so I used to think. 

I have come to realize that it isn’t about ME, it is about them.  Their issue is that what I am doing or suggesting makes them uncomfortable with how they are currently doing things.  Makes them question their priorities, their validation, their values, how they spend their time, how they are leading their families, if they are one of those “sum of five friends” that would be reflected well upon?  And of course it is not my job to provide self-validation, I respect all opinions but I appreciate those opinions that are presented in a positive tone vice an attack on me.  I don’t need self-validation from folks outside “my circle”.  I know who I am, where I want to go and the person that I want to be and how I need to get myself there each day.  Someone who is struggling with these challenges is always likely to attack someone that to them is perceived as “pushy” “a know-it-all” “a hippie” “insert slander here”. 

If you are not passionate don’t expect your clients to be.  This is a no brainer.  I cannot get onto Facebook and complain about the shitty hand of cards I was dealt that day and then tell a client to suck it up when they complain about a bad day.  Surprisingly, trainers are real people.  We have private lives that can include  a spouse, children, a home to run, groceries to be bought, food to be prepared, homework to supervise, games and practices to shuttle to, dogs or cats, moms and dads, in-laws…you know LIFE.  Not all the time are things going perfect in my world, but I take on the attitude that if I stare at the negative stuff hard and long enough it will gobble me up, chew me hard and shit me out.  I choose to not live that way because it really serves no purpose other than simply feeling sorry for myself, I don’t sleep well, I don’t train well, I don’t feel good and I start to find a bunch of stuff in my life that I don’t like.  It is a miserable way to live and I refuse to live that way and encourage my clients to not live that way.  There is ALWAYS a good point to every situation.  Focus on it and you will start seeing solutions for the crappy stuff. 

I hope this gives you a little insight to finding a trainer, or becoming a trainer.  Good luck with your training.   “Stronger, smarter, better….get after it.” Joan Karp

Learning to ride a bike

I am currently training for a sprint distance triathlon.  Which I think is kind of amusing in a very NON-laughing way as “sprint” to me means fast and I haven’t yet, done any of the practices for this event “fast”.  (Who is the creepy "Charlie Manson" looking guy with the baby....my DAD! Join my cult!)

Drama…..cause apparently life must have some. 

I am pretty much learning how to ride a bike at 33 years old.  Of course I had a bike growing up and I have a bike now.  My family and I go on bike rides frequently but I always bring up the rear so I can keep an eye on my munchkins and Ray takes the lead.  The pace is always slow.  I think the only time I had a challenging bike ride with the family was when Rachel’s bike broke down two miles from the house and I had her sit on my seat and I hovered over the back tire and rode us home.  THAT was a quad work out.

There is a lot of shit to biking.  In my naïve mind it was push pedals, stay on bike. 

I, with the rest of the population who buys a bike from Wal-mart, have a trail bike.  A fancy $79 trail bike no less.  It has never had any adjustments done to it….I didn’t even know you were SUPPOSED to adjust a bike.  Me have strong legs, me pedal, me go.  Seriously….I was that naïve.

Turns out that the bike is supposed to fit you and you can adjust the seat, buy different tires, clip pedals or cages, big cogs, little cogs, long chains, short chains, handle bars up, down, forward back, different types of handle bars, different types of seats, the weight of the bike, the size of the tire not only in circumference but width…..oy vey….and it is all ‘spensive!

Luckily, a friend lent me his rode bike for this event and after practice riding “fast”  (sans Ross pack) on my trail bike….and actually I had to start using my husband’s bike because mine doesn’t have brakes.  Turns out you need those when you bike competitively.  Who knew?

So Dave’s (my friend) bike is a fancy rode bike that weighs next to nothing, is aerodynamic, and has brakes, skinny ass tires and clip pedals.  Now normally weird stuff is because of me, but oddly enough Dave and I have the same size foot and I can wear his clip shoes too.  My foot is a size 8…I’m not the weird one.   Saved money….Score!

I went out for a bike ride this morning (followed by a run) and I was scared!  I wrecked twice.  Couldn’t wrap my mind on “how to” get my foot out of the pedals fast enough.  Luckily, because I have trained in jujitsu I know how to roll….albeit with a bike attached to my whole entire body….and I didn’t break anything but my ego.  But my ego is used to being stomped on by physical activities and I recognize that change always looks intimidating, so I brushed it off with some ease. 

The next scary thing……..cars!  And more importantly BUSES!  Holy shit yourself….there is NOTHING more frightening than having a bus roll up beside you and watching, helplessly, as it skims the bike lane line.  YIKES!  Do they realize this cool shirt I have on is NOT made of Kevlar….or the fact that I CANNOT GET MY FAWKING FEET OUT OF THESE PEDALS if I need to stop because they are just being a plain road hog!

I’ve seen my kid really fawk up two bike helmets….this thing ain’t going to help me if a bus decides to hit me…neither will my cool jujitsu roll. 

I can’t drive very straight on this bike and I go down hills like maple syrup rolling down bark.  My eyes are so wide open they tear up and my neck is burning from being craned up constantly scanning the road for anything that these skinny ass 1” tires might get snagged on….of which I will take yet another fall because I can’t get MY FEET OUT OF THE DAMN PEDALS. 

My neck, shoulders and triceps started to fatigue towards the end of the bike ride.  I was wondering how these precious muscles of mine can do pull-ups, hand stand push-ups, press 130#s over my head but can’t seem to hold my own upper body up for an hour??

What was the point of this long story about me and my bike…well actually my friend’s bike?  Change always looks intimidating.  Riding a bike competitively is a change for me.  So is swimming, I used to be really good at it but that was close to 20 years ago, I am essentially learning my cadence all over.  When change is desperately needed?  Well then it is really scary and daunting.   I desperately don’t want to look like an ass at this triathlon.

But the cool thing about training is that if you apply enough of it your body will meet the demand.  You see I am but a mere human, just like you, if I can do this, then so can you.  We may not both do it the same, you could do it better, I could do it better.  You could be faster, I could be faster….but the fact still remains that it can be done by us.  You cannot fear the work it takes to be healthy.  You just can’t.  You don’t have to ride a bike on the interstate…I actually REALLY advise against that now. …but you need to tackle any demons that are holding you back from getting healthy.

Health requires effort.  Which means you are going to have to do SOMETHING and a lot of it over and over again.  You have to focus on the step you are taking right this minute.  Right this very minute.  Make the most of that step.  Don’t worry about the next steps or the steps in the past.  Focus on making this a good one.  If it isn’t?  Then amazingly enough you have a new opportunity the very next second to make the next one better.  This is a metaphor…no shit right?  I have so many people tell me they messed up their day by eating “x” and that proverbial “x” looms over them all day, preventing them from being better.  We CANNOT do that.  We CANNOT dwell on the previous steps; we must focus on the step we are taking right now.  Making it a good one, making a good choice. 

Get out of your comfort zone.  Stop eating grains, sugars and fake sugars.  They are sofa king bad for your health….yeah health….you need to care about your health first, your waistline will look great when you get healthy.  MOVE your body, pick something that makes you feel awesome, that makes you feel sexy and powerful – when you enjoy it, you do it.  Power is sexy.  Confidence is sexy.  These are goals you should have at the top of your bucket list.  Be powerful…cultivate my power.  Be confident….cultivate my confidence. 

 To quote a good friend…..”Get after it.”

Rachel's bike accident

The Glucometer.  It really isn’t just a tool for diabetics.  It will help you sleep better, look better, train better and FEEL better.  It really is THE best tool to have in your health arsenal.  I keep getting this proof over and over again.  And this isn’t just a shameless book plug for me…..(buy my book)

http://bookstore.authorhouse.com/Products/SKU-000558806/The-Glucometer-A-SelfEmpowering-Tool-to-a-Healthy-and-Lean-Body.aspx

Two weeks ago today, was Mother’s Day.  The day started off on a good note, my husband and daughters had bought me a new watch for training and some sports attire.  My husband had a SWAT detail for Police Week that day and I am currently training for a sprint triathlon.  He wasn’t going to be home so I decided the girls and I would ride our bikes over to the local high school and swim and then ride back. 

All went well with the ride over and the swim.  On the ride back there is a daunting hill.  I thought to myself we should walk down this.  I wasn’t so much worried about the hill but the speed that would be acquired on the way down and there was a right hand turn at the bottom that could turn into a wipe out or if missed could result in careening into traffic.  I said to the girls, just.go.slow.

And down we began.  Rachel was in the front, Syd was in the middle and I brought up the rear.  I saw Rachel begin to wobble out of control and in my mind I thought “FAWK”.  And down she went.  She hit the pavement and jumped to her feet and screamed, “Mommy, ow, ow, Mommy!”   Pretty much the worst words ever.  I looked her over and it appeared to me just some road rash, I thought we got away unscathed and then she opened her mouth.

Her two front teeth were busted in half.  FAAAAAWWWWWWKKKKKKK. 

I felt helpless we were a good 3 miles from the house still, Ray was 30 miles away.  What to do.  I told my baby, who was in pain that she had to suck it up and we had to start walking. 

Long story short, Rachel broke three of her front teeth, bruised the growth plate in her right wrist, bruised her hip, bruised her right knee to the point she couldn’t put weight on it.  Had road rash on both hands from fingers to elbow, both knees, her chin and her upper lip.  She was tore UP.

Thankfully bike helmets are a must in our home.  Her bike helmet is cracked and needs replaced.  I can't even fathom what this disaster would be like if she wouldn't have been wearing it.  And yes, next time we go on a long bike ride they will be wearing elbow and knee pads....regardless of their whining of appearing to be "geekish".

Two weeks later you’d never even know.  The dentist, the wonderful Dr. Sunny Allen at Neibauer in Waldorf, fixed her teeth.  Her wounds have all healed, her bruises are gone.  Actually if you want to get technical on Thursday this past week, so 10 days after you never would have known she had that bad of a bike accident.

This is 100% a contribution to her diet.  She eats well.  Veggies first (you cannot have kale chips around this child, she eats them ALL), meats, some nuts and a little bit of fruit.  She doesn’t eat grains, sugars or chemicals.  Her favorite food is grass-fed pasture raised beef burgers….and yes, she will ask to make sure she is getting quality meat.  She knows that Red Russian Kale makes better kale chips than other kales.  She knows that she has to have veggies with every meal and snack. 

She’s 10 folks!!  10.  Parents who are daunted by the task of cleaning up their children’s diets and having a REAL food only diet need to understand that REAL food is the BEST option for their children.  All you have to do is TALK and EXPLAIN to them why.  Children are like sponges, they love information.  If you explain WHY fun colored foods are not nourishing to their bodies and will make them sick and fat they understand.  Our children are not stupid.  They understand these things better than we do.

We insist our children know the language of music by learning an instrument, or learning how to play baseball and all the rules.  We insist they get good grades in school (or we should!).  We provide them the tools to learn how to behave appropriately in various situations.  We buy them pencils for school, special gear for sports, we brag about awards and ceremonies.  Why is any of this harder than proper nutrition training?  Why is this less important, when proper nutrition fuels the brain for good grades.  Fuels their character for proper behavior.  Fuels their bodies to train well.  Why is this less important?  Why do we feel we are cheating our kids if we don’t feed them fun colored cereals, pop-tarts, guzzlers and pizza?

You can go to a birthday party with your kids and the host offers you cake or pizza and you turn it down because you know it isn’t good for you.  So why aren’t you saying no to it for your kids too?  Is their waist line any less important?  The mind frame that our kids aren’t fat so they can eat whatever is a shit theory.  Can you pinpoint the time in your life when your metabolism broke and you gained weight?  More importantly skinny doesn’t mean health.  And THAT is what we need to focus on for ourselves AND our children.  Eating FOOD that will nourish our bodies,  provide nutrients to our brains, our organs, our intestines to produce hormones to keep us healthy, smart and moving. 

THIS is our focus.  Not who looks better in a bathing suit.  You want to look good in a bathing suit?  Start focusing on the quality of the food you eat and making sure your choices are nutrient dense.  In their most natural form.  Nothing processed. Nothing with chemicals.  No grains. No booze.  No sugar.  Give it 21 days.  You don’t even need to do any more exercise than walking several times a day. 

Take that challenge.  It is only 21 days.  Take that challenge for your entire family.