J.R. was BUSTED while Bar Hopping, Yesterday! - 2/21/12

Posted By Tim Schmidt

BREAKING BARRIERS: Enablers II - 2/7/12

Posted by J.R. Burgess

Most of us understand the importance of having a great support system for all aspects of life. We all know if we hang out with friends who drink often, we drink often. If we hang out with all Iron Rangers we tend to have a filthy mouth. I was born and raised on the Range, so sorry for the wise crack, but my whole family does have the vocabulary of an outspoken construction worker. We all want our kids to hang out with the kids we know are a good influence, not those who are getting into trouble every time you turn around. We tend to replicate the behaviors of the people we associate with most. 

The first thing I ask anyone of our clients is “Who is your support system?” If a wife enters a program and her husband wants to eat out all the time or has junk food in the house, it’s not long before she joins in. Another one I hear often is, “I need to make two dinners because my family won’t do brown rice”. I love it when a couple or buddies come into the program together who will both commit to change because I know it will be 100 times easier if they are both on board. Our Breaking Barriers class is an opportunity for people looking for support to come together and help each other. The more support you have the easier the success will come.

Inevitably there are going to be enablers. Friends and family are going to test your commitment and try to sabotage you. It may be unintentionally or yes even intentionally. Remember those who have struggled with weight have done a variety of different diets before without long-term success. They think this isn’t going to be any different. The people in our life learn to expect and rely on us to be who we have always been. They will ask you to eat out, give you a hard time, or make jokes just to see your level of commitment. Unfortunately this could be your loved ones, so the quicker you express that you need their help and support and that you don’t appreciate their reluctance to be supportive the easier it will get. You must let them know how important this is to you. You may lose friends who are not making the same changes and are used to drinking or eating out all the time. They see it as a threat to your friendship because you’re not doing those same things, so they will try harder to ruin your healthy changes. The objective is to learn to be aware, prepare, and shield yourself from enablers that may be jeopardizing your health and well-being. Below are a few ways to identify enablers:

1.      Not open to trying one of the healthy dishes you make or eating at a healthier place

2.      Insists on going to the bar, a buffet, or a fast food restaurant

3.      Makes fun of your efforts to lose weight or minimizes it’s importance

4.      Brings junk food to your home or desk at work

5.      Complains about the amount of time it takes you to exercise or to prepare your foods for the day

Sometimes you can be our own worst enemy by allowing destructive people in your live. You say, “Yes” to requests when you really want to say “No”.  You may also have a hard time expressing or even knowing what you need or want. These are all things we must learn to improve upon for long term success in dealing with enablers.

How to pick people for your support system:

·         Pure Positivity- All the people in your life should want to make you better.  Take some time to reconsider who you have in your life- friends, family, co-workers, and acquaintances.  Ask yourself the following questions:

o   How do you let what they say affect you?

If you can’t control being around them then make sure you always take what they say with a “grain of salt”. 

o   Do you have those people in your life that will do anything for you?

Well keep them in your life!

·         Less Negativity- You know those people in your life that make everything a negative situation? Those are the people to take out of your life and if you can’t, limit the time you spend with them.

·         Be the best friend you never had- It is ok to put yourself first and to consider yourself as one of your friends.  The things that you would normally do for your best friends are the things that you should be doing for yourself as well.

I’m sure we all know people who are enablers. They are the people in your life that somehow always persuade you to do the things you know you shouldn’t.  How can we deal with these types of people? The following are a few ideas:

1.      When an enabler speaks to you always have your goals running through your mind and remember why you want them and that nothing can detour you.

2.      It is okay to let the enablers in your life know that what they are doing is not okay by your standards.  Let them know what they are doing and how they may be holding you back.

3.      Surprisingly it is okay to ask your enablers for help to keep you on track.  This will keep them more positive and on the same page as you.  Plus they will feel like they are helping you and not feel left out because your goals are now more important. 

Life is short! Have great relationships with people who love you and make you happy. Because life is so short surround yourself with those who want to be here as long as they can, and who will help you live longer. Love those who will have your back and care about your well-being no matter what. Those that want to live a long full life free of sickness and negativity. Those that you will look back to on your final days and wish you would have more time with!

BREAKING BARRIERS: Super Bowl - 1/30/12

Posted by J.R. Burgess

Many people start the year off great and the Super Bowl comes and then their completely off the wagon. Tacos, wings, chili, pizza, dips, chips and all that diet busting stuff looking you straight in the face saying “eat me”. There are a few ways of going at it that I would like to share with you to be successful.

1.       Try and make it a healthy Super Bowl party. If it’s at your home learn all the simple tasty ways to make your unhealthy favorites into great healthy dishes. I tell all of our clients to bring me their favorite family recipes and I will show them a way to tweak them into a healthy delicacy. Don’t get me wrong I’m human just like you. I like the worst of the worse, but I do a good balancing act. Unfortunately many are too addicted to these foods and don’t know how to make the changes, nor love or know how to exercise like I do. I love to take my favorites like Ciattis’ Spicy Chicken Penne, and create a healthy version. You can do this with any recipe imaginable, you just have to learn. All the foods I mentioned in the first paragraph have a clean version.

2.       Bring a dish of your own that you know is healthy and focus on eating that along with the fruit and veggies. Nobody is going to say stop eating your own dish that’s rude. No one pays attention to who brings what, unless you bring nothing.  If you must drink try  Bud Select with only 55 calories, Michelob Ultra, or MGD64 calorie beer, and only have a couple. A straight shot of tequila can be one of the best ways to drink with the least damage to the midline. A straight form of booze such as a vodka or whiskey on the rocks with a lemon slice is an option as well. Sip and savor and remember to not overdo because alcohol will definitely not show you results on the scale.

3.       Have a small portioned plate at the beginning of the party.  Grazing all game long will pile up the calories like the Patriots are going to pile up the score on the Giants. Just kidding I couldn’t care less if either one of these teams wins. Someday my dream will come true and I will see a Vikings win a Super Bowl.

4.       Know the self- If you’re kicking butt and don’t want to get off track watch from home and don’t go to the party. If you know you can’t handle the peer pressure or will cave to the temptation, stay home. It’s America and you can do what you want.

Here are some decent quick snacks for your party that won’t get you off track.

1.       Baked scoops or organic corn chips with no salt added with:

·         Fresh Salsa

·         Healthy Guacamole

·         Hummus

·         Healthy bean dip

2.        Rotisserie chicken and remove the skin and eat the white meat.

3.       Fresh olives with plain Triscuts

4.       La Tortilla Factory tortillas with natural turkey, Laughing Cow Light cheeses

5.       Air pop popcorn with healthy oils- and MSG free seasoning

6.       Coco or cinnamon coated  almonds from Target- the little 100 cal packs

7.       Light string cheeses

8.       Healthy kabobs on the grill with any lean meat and veggies

9.       Kashi pizza

10.   Chicken sausage from Sam’s Club

11.   Fresh fruit and veggies with hummus

12.   Red. fat cottage cheese

13.   Nut thins

14.   Peanut butter and jelly sandwiches with 100% whole wheat bread

15.   Pork tenderloin, Sirloin Steak, Salmon, or any lean meat on the grill

16.   Healthy salad with “Just Add Lettuce” dressing

17.    Pure Protein bars, Think Thin, or Detour Low Sugar protein bars

18.   Frozen fruit smoothies with protein powder

19.   Brown rice cakes with Greek Yogurt and fresh fruit

20.   If you have our cook book many of the quick and easy recipes- email me for my party favorites

Have a great time and keep your goals front and centered and you will do fine.

BREAKING BARRIERS: When Eating Out in Saint Cloud - 1/24/2012

Posted by J.R. Burgess

I meet with a ton of new people each week that can’t seem to figure out why they can’t lose weight or hit specific goals. My team and I have been able to figure out everyone with the exception of one person. This person is a little hard on themselves even though I think they look great, but yes, they should be able to have the ideal body with the effort they put forth. The point I’m trying to make here is that most people are just a little bit off and only need to make some small adjustments. To be honest, most have no idea how to do so. What I do know is that most of the mistakes come out of improper nutrition.

Here are some of the common mistakes people make when trying to reach their goals:

Mistake #1: Eating Out and Alcohol

 I hear this far too often, “I only ate out twice this week, or I only had four glasses of wine this week. I put in two hours in the gym each day and can’t seem to lose weight.” However this is the reason the weight is not coming off. You have to be completely real with yourself. I ask all our clients to try to go three weeks with absolutely no eating mistakes or alcohol and to see what the scale says in the end.

Mistake #2: Under Eating

Too much exercise and not enough food is a surefire way to slow down the metabolism, a perfect tool for the body to store fat. Should a person who runs 30 miles a week or exercises an hour every day be overweight? If this is the case the diet is either off or the body is holding on to fat because it is in starvation mode.

Mistake #3: Unbalanced Diets

I have seen people eat really clean, but then find out about 60-70% of their diet is from carbohydrates. This is great if you’re a marathon runner, but not if you’re trying to lose weight. Finding the right balance for the goal you’re trying to reach is imperative.

Mistake #4: Fad Diets

The classic and often seen low carbohydrate, low fat, or low calorie diets are probably the most common fads. The body needs carbohydrates for energy, protein for muscle building and repair, and fat for body temperature control and hormone regulation. If your body is not getting healthy fats it will store the bad fats (Saturated & Trans fats) which are to blame for a lot of  serious health conditions. 

Mistake #5: “Health Foods”

There are also a lot of people who are tricked in to thinking they eat healthy. How many of you think you are doing well when you eat any of the following foods:

·         Flavored 0% Greek yogurt, or light yogurts

·         45 calorie light breads

·         Wheat Thins

·         I Can’t Believe It’s Not Butter

·         Whole wheat tortillas, breads, and bagles with enriched and bleached flours

·         Light canned soup

·         Juice

·         Craisins

·         Skippy Natural PB

·         Special K Cereal

·         Fiber One Bars

The list could go on and on. Manufacturers promote products as healthy when they are far from it. Why do they do this? Diet foods, products, and programs are one of the biggest money making industries in the country! Many are desperate to lose and are duped to try anything. Please come on one of our shopping tours to learn how to avoid being fooled by these companies.

It is my passion to educate those who are willing to do what it takes. We will teach them exactly how to get results. It’s our no excuses type of attitude that makes us so successful with hundreds of clients. We will not sugar coat (no pun intended) anything. We will tell you the truth of how to get results, motivate you to follow the plan, and hold you accountable to help you reach your goals. That’s all we can do. You still have to choose to commit and make the day to day choices to help you see those results.

Today’s breaking barriers is all about telling you the healthiest places to eat out that won’t stop you from reaching your goals. Many are unaware how easy it is to eat out and stay on track if you learn to tell them how you want your food prepared. You can get a salad with lean meat and steamed veggies at any place in town. It’s just saying no to the tempting foods on the menu.

If you have to eat out try choosing some of my favorites:

·         Pacific Wok – Gluten free chicken bowl with small serving of brown rice

·         Subway – 100% whole wheat English muffin, egg white, turkey, and veggies

·         Chipotle – Brown rice bowl, beans, chicken, salsa, guacamole, and lettuce

·         Mongo’s – Veggies and lean meat, a little oil, and brown rice

·         Granite City – Petite salmon with steamed veggies and wild rice pilaf

·         Buffalo Wild Wings – Naked tenders with side of Buffalo dipping sauce

·         Waite Fusion – A healthy, no sugar added smoothie

·         Red Lobster – Wood grilled anything with no butter finish and steamed veggies

·         Texas Roadhouse – Small sirloin or chicken with sweet potato and steamed veggies with no butter sauce or buns

·         Coborn’s Salad Bar – Some good choices

·         Gas stations – Almonds, fresh fruit, string cheese, water, etc.

Please send me your favorite healthy options in town so we can add them to our Rejuv approved  menu items that will help our clients!

As you see just about anywhere has the potential of being healthy if you get plain meats with steamed veggies or a salad. Avoid butter, cheeses, gravies, sour cream, breads, and high fat dressings. Split plates and enjoy the company! We are also covering some of my favorites from the cook book.  I will not put these on the e-mail for those of you who don’t know which recipes I am talking about. Those of you at class tonight will get the chance to cover them with me.

BREAKING BARRIERS: Breaking the Habits - 1/10/2012

Posted by J.R. Burgess

We all know it takes 21 days to make a habit. If you want to make a great impact on your health this year, then you have to make changes and better choices. The road for everybody will be different, so see which of these 5 tips per day will work best for you.  Please try your best with these as it can make a big difference.

Day #1

·         Attitude counts for everything

·         Think thin or imagine the person you want to be

·         Use a small plate at meal time

·         Half the food you eat each day should be raw

·         Eat healthy fats

Day #2

·         Don’t diet just eat healthy foods

·         Make no exceptions for 21 days, not even your kids’ b-day or your cousins wedding

·         Don’t draw attention to your healthy changes, i.e. I can’t have a drink tonight

·         Lay down your silverware after each bite

·         You need protein, fats, and carbs

Day #3

·         Use your napkin frequently while eating

·         Increase conversation during meal time

·         Chew food slowly and enjoy the taste of each bite

·         Drink plenty of water throughout the day

·         Never exercise on an empty stomach

Day #4

·         Have Mann’s pre-cut fresh veggies in your fridge for snacks

·         Never cook or shop while hungry

·         While eating stop frequently and tell yourself you are in control and enjoy it

·         Think about your goals and not your barriers

·         Don’t eat carbs late at night

Day #5

·         Eat on schedule

·         Meditate each day and picture your future self

·         Steam your veggies

·         Fight for your health like you would fight for your families well being

·         Change your workouts often

Day #6

·         Make a list of all the things that are healthy that you are willing to eat or at least try

·         Tape your heaviest “never again” picture inside the fridge or food cabinet

·         Shop wisely- avoid “no no’s” or email me for shopping tour information to learn which foods those are

·         Eat only while sitting at the table

·         Do cardio intervals

Day # 7

·         Focus on your eating , avoid eating while watching TV, reading, or on the phone

·         Thoughts of food are often followed by eating

·         Take responsibility of your own actions

·         Only 2 cups of coffee or tea daily and not loaded with sugar

·         Don’t forget to stretch after your workout

Day # 8

·         Foods higher in nutrients are lower calories

·         Dieters can benefit from group support

·         Avoid going by bakeries, vending, or other areas of temptation

·         Put your plate away  and get out of the kitchen after eating

·         You don’t need a gym to do resistance training

Day #9

·         Friends and families will try and sabotage you just to test your commitment

·         If you make a mistake, instantly forgive yourself and get back on the plan

·         Eat lots of fruits and veggies to curb hunger

·         Do not use stress, anxiety, and tension as an excuse for overeating

·         A best friend or love one should support you

Day # 10

·         You are learning a way to live not a way to diet

·         Feelings of hunger means it’s time to eat something healthy

·         Drink at least 8 glasses of water daily

·         Eat 5 to 6 small meals each day

·         Nuts are great snacks

Day #11

·         Plateaus are normal but all can be broken with the right plan

·         You can’t eat what you don’t buy

·         Control your eating instead of eating controlling you

·         De-emphasize the role of eating during celebrations or eating out

·         Avoid processed foods

Day # 12

·         Be patient it takes time to make a habit

·         It’s ok to ask the waiter to prepare the food the way you want it while eating out

·         Make food less conspicuous and available at home

·         Lengthen the time between your food thoughts and eating

·         You are stronger then you think you are

Day # 13

·         Smile you are worth it

·         You are what you think

·         Reward yourself with clothes and gifts not food

·         Always use the stairs and park far away

·         Use a good music mix while working out

Day #14

·         Have an exercise plan

·         Plan your meals and food plan for the whole week

·         Find 2 days to do all your cooking for the week

·         Activity patterns are learned and reinforced with repetition

·         Stick to a workout time you can call part of your work day and it just has to happen

Day # 15

·         Eat before you become hungry

·         Leave a little food on your plate to gain control (clean plate club is out dated)

·         If you must have alcohol , only have two drinks with water or plain soda

·         Journal your food

·         Avoid sugar

Day # 16

·         Reflect on your daily behavior

·         Learn to read your body

·         Get a better perspective on your life

·         Take an hour each day to yourself

·         Watch your saturated fat intake and try to keep less than 10 grams daily

Day #17

·         Losing weight is only half the battle, you need to learn to maintain

·         Today do your best

·         Practice faith, hope, and charity

·         You must begin today what you hope to be tomorrow

·         Try to eat protein with each meal

Day #18

·         Replace negative thoughts with positive ones

·         To change my life, I must change my thinking and myself image

·         To change my life, I must change my habits

·         Believe in yourself and your true learned abilities

·         Find exercise that is fun

Day # 19

·         You determine the condition of  your daily life

·         You are the success in your life

·         There is no better day to change then today not when you get back from vacation

·         Success is not knowledge, but action

·         Be proud of where you have come from

Day #20

·         Eat to live, not live to eat

·         Be so strong that nothing can disturb your goals

·         Eat breakfast like a king, lunch like a queen, and supper like a peasant.

·         Never skip breakfast

·         Healthy foods can taste good if you learn to cook

Day # 21

·         Learn to do it the right way, if you haven’t figured it out yet, what makes you think you will now

·         Use a personal trainer to learn how to exercise and eat the right way

·         Not one plan works for every one, you have to find what works for you

·         Get a support group or a workout partner

·         Ask Questions!

Mudman is Coming to Kimball! Click the Banner for Details!

How to Recommit into the New Year - 12/27/11

Posted by J.R. Burgess

 I want to ask how many people have made New Year’s resolutions?  How many of those New Year’s resolutions were successful, as in, you made it the whole year or accomplished your goal in the end? Don’t get me wrong, quitting smoking and sticking to it is amazing, and a definite life changer.

So now to answer the question, why we don’t like the idea of making a New Year’s resolution? It can seem like such as awesome idea, oh it’s the New Year and I am going to be a new me and make this generally unrealistic resolution.  Some research shows that most people will break their resolution within 10-14 days after the New Year begins. We see this all the time in the fitness industry. For the first two weeks after the new year, every gym in the U.S. is packed to the point that one can’t get on any piece of equipment.  But don’t worry if you are a die-hard, you know that after about two weeks most of those people drop out of the gym scene. Once an individual breaks their resolution, even one time, they look at it as failure and will continue to break it for the rest of the year. But what if we look at it as a lifestyle change and instead we set realistic goals for ourselves? When we “fail” once it is more like a bump in the road and we get right back on track the next day. So in the New Year let’s recommit instead of making a resolution. One way to do that is to figure out what motivates you and how to stay motivated.

Here is a list of ways to get and keep motivation this year:

1.      Make sure to set goals that are realistic.  This goes back to the SMART model that was discussed two weeks ago.

2.      You should always keep track of where you started, where you are now, and where you are going. Look back at the past year and be proud of all the successes you attained. Paint a clear picture of where you want to go. The clearer the canvas of the future you, the easier your mind will unconsciously follow. Paint a masterpiece!

3.      Avoid the all-or-nothing thinking that was discussed in a previous Breaking Barriers. No one will ever reach complete perfection, remember that! There will be ups and downs; it’s how you get back on your feet. If it’s a busy time with family and you can’t make it to the gym as much, you can control your eating. When on vacation and eating healthy is less realistic, you can always find ways to move. Remember, you control you, and there is something good on every menu if you know how to ask for it.

4.      YOU are YOU; you are not the skinny gal on the treadmill next to you. Don’t compare yourself to anyone else in the gym .Focus on your goals and what you need to do to get the desired results you want.

5.      Seek support from anyone and everyone who wants to give it to you. Maybe a spouse, friend, or maybe it is necessary for you to get a personal trainer simply for the support and accountability.  When I meet with people to help them get started, I always ask who will be your support system.

6.      Find something that you enjoy doing. Exercise doesn’t always have to be running on a treadmill and lifting weights. It can be playing baseball in the yard with your kids or joining a volleyball league, Zumba, walking, skiing, riding bike, or a combination of many activities to avoid burnout.

7.      It is totally ok to do split workouts. Don’t have time to do an hour workout one day? Then do 30 minutes in the morning and 30 minutes in the evening to make up for it. Even if you only have 20 minutes daily it much better than nothing. I love The Biggest Loser but you don’t have to do countless hours to be successful.  It’s finding what works for you. Do what is most convenient and if you are pressed for time, do what you can to squeeze a workout in. Maybe you can do body weight exercises in your home while you are preparing a meal because you are having company and won’t have the time to drive to the gym.

8.      Watching success leads to success. I ask all our clients to watch The Biggest Loser.  It starts January 3^rd on NBC. Another television show, Heavy, on A&E is awesome. Thintervention, on Bravo with one of my favorite trainers, Jackie Warner, is a great show as well.  It’s inspiring to watch even the most desperate accomplish anything with the right program, support, mindset, and determination.

9.      Finding the right workout time. You should try to find a time that will work for you and make it become a habit. I would be terrible at getting my workouts in at the end of my work day, but that may work great for others. There is no right or wrong time; it’s what you can be consistent with.  My suggestion for busy parents is to try to get used to morning workouts. Get it done and over with, and you will feel great the rest of the day. I have belonged to many gyms and the 5 or 6 am groups are the ones you see year after year. It’s just become part of their lifestyle.

10.  Sugar takes away energy. If you eat a high sugar diet, or very unhealthy diet for that matter, you will burn out fast. Blood sugar spikes drain your energy and just make you want more sugar.  Too many people think they can still eat the addictive foods and the exercise will do the trick. I have seen it a thousand times; trust me, that answer is wrong. I have never wanted to go to the gym after a buffet.  Instead, I want to lie down and watch The Biggest Loser or Sports Center. Very few people can stick to an exercise routine without some healthy eating balance.

11.  Drop your false perceptions! I have heard “I hate gyms;  I can’t cook; I don’t have time; I can’t afford healthy foods; My family won’t eat this way, etc., etc.”  My point is if you think in terms of “can’t” and “don’t” you won’t. You have already convinced yourself of just that. The truth is you just have not learned. Every person that walks through our door we make a program specifically designed for them. If you dislike gyms, we will teach you how to work out in your own home. You can do quick and easy foods that require no cooking and still reach your goals. If you lack time you can probably eliminate something that is not as important as exercise, such as TV.  Eating healthy is not more expensive if you eliminate eating out and learn to shop smart like we teach. I know there are tons of recipes that our clients’ families love if you just take a step outside the box and try new things. Keep your mind open and develop a “can do” attitude and the sky is the limit!

12.  Never dwell on the past negative experiences. Think only of the opportunities that the future can provide you. If you failed a program before, discover what the reasons were and draw on it as a lesson learned. After failed relationships in my past, it drew me closer to what I needed, wanted, and what I have to work on in order to have a successful long-term marriage.

13.  Learn the right way! Do you know how many times I have heard the phrase, “I have tried everything!” Not one of those people has done what we would teach them. Your doctor doesn’t tell you to go on a fad diet.  They tell you to exercise and eat healthy, but that is the last thing people want to try. The problem is the doctor tells you to exercise and eat healthy, but doesn’t have the time to teach you exactly what that is. Everybody who follows a correct program has success if they truly follow it. The big challenge is making it stick long term. I promise you if you do a fad diet the weight will come back. If you go back to eating like you did previous to the diet, it will come back. Quick and easy will not work. I plea with everyone to start with a trainer who has the ability to teach you what a proper exercise and clean eating program can do for you. The treadmill alone will not work. Eating just salads and under eating calories is not eating healthy. Learn a complete program; it’s the only way to make a permanent lifestyle change!

14.  And lastly, remember that it is okay to reward yourself when you have reached a goal.  Maybe not with a chocolate cake but how about that pair of jeans you have been looking at for some time now. You reached a milestone and you are worth it, so BUY THEM!

This is the year you can make true to living a healthier life for you and your family!

JR Burgess

BREAKING BARRIERS: Santa - 12/20/11

Posted by: J.R. Burgess

It’s that crazy time of year again. Surviving the Holidays can be very difficult for many people. I hear people gain anywhere from 4-20 pounds from Thanksgiving till New Years Day. We are running wild from stuffing ourselves on Turkey day, running everywhere on Black Friday, this holiday party or that work party, or this college friend is in town, the Christmas weekend with family, and the biggest party day of all New Years Eve. No wonder people gain so much weight! Logic and will-power are lost. So many opportunities for treats, drinks, overindulgence and no time for exercise right? As a result many people look for a quick fix following the holidays. Boom! New Year’s Resolutions are formed and thousands of people are confronted with false promises of one magic product, pill, or piece of equipment sure to help you lose fast. The sad reality is that people spend millions on these products because of great marketing, and irrational emotional feelings from the guilt we provided ourselves with over the holidays.  Friends, there are no easy fixes to a permanent life style change. It’s learning to take a healthy long term approach with exercise and proper nutrition that will change your life. If you know me, you know that I am a big advocate of a balanced lifestyle. I preach moderation NOT restriction. You can be different; I know I had a little extra on Thanksgiving. I had a couple drinks and a bite or two of the dessert at our work party this past Saturday. The point is that you can still have fun and survive the holidays without adding inches to the mid-line. I recommend to our clients that they learn to maintain their current weight over the holidays, as opposed to focusing on losing. Use these tips to finish the holidays strong and remember next year you can do whatever you want if you put your mind to it.

1.      Move.

  I know most of our people who have done the Rock your Skinny jeans for the holidays have lost weight or maintained weight up to this point. You can balance in plenty of cheats if you move readily. Kick up your exercise a bit. Go from 30 to 45 min, or 3 times a week to 5 times a week. Get a trainer, join a gym, go to boot camps, join a winter recreation league, or go for a morning walk.

2.      Aim for more fruits and veggies.

 All the fiber will keep you full longer and give you plenty of vitamins and minerals while keeping calories lower. Make a pact with yourself like I did last week with my goal, now I don’t leave the house without being prepared.

3.      You can have control over temptations.

There is no way to avoid all situations, but you can control your own. Don’t buy treats or bad foods during this season because you know they will be where you are regardless. Do you keep candy by your workspace? Mentally plan how to avoid the worst situations. Have a game plan.  Teams and people have  game plans  for a reason. To help be prepared to win.

4.      One a day.

Not my favorite because if I have Chipotle like I did on Sunday, I’m still craving it today. But if you have the will power, allow yourselves one portion-controlled treat a day during the holiday season. You can control any situation. You don’t give your kids 6 Flintstone Vitamins a day do you? If a treat is not what you envision on a particular day, try to skip having the treat. You will be happy with your win and it will carry you through the day.

5.      Always eat something good before you go to a party.

If you went to a buffet and you weren’t hungry you probably wouldn’t eat as much, that’s common sense, right? If you’re going to a potluck it’s ok to bring something healthy and it’s ok for you to eat some of what you brought.

6.      You are in charge.

 Choose the better appetizers at the party such as fruits and veggies so you eat less of the unhealthy stuff for your main course. Use a small plate for the main course and have portion control on your mind. Limit sauces made from cream, try the salad, avoid empty calorie drinks, and choose one small desert. Don’t go back for seconds. Don’t stand around the food table.

7.      Say no politely.

 Many times people keep putting things in front of you. Say thank you, I have had enough. It was great! I don’t think I could eat another bite. I have had my limit on drinks; I am the sober cab for the night. It’s not too hard once you learn how to say I’ve had enough.

8.      Focus on the reason for the gathering.

Be social and talk to people. It is only you that thinks you have to have 6 drinks to have fun, or that you need to eat 3 plates to satisfy others. The holidays are meant to celebrate great times with friends and loved ones. Conversation is calorie free!

Enjoy the Holidays and if you plan ahead you will have a much easier time maintaining your weight. Achieving what you sought out for will give you one more reason for holiday cheer.

Many people are asking what we will be doing for a New Year’s promotion. Because I dislike New Year Resolutions it’s going to start a little after. I will let you know about the two holiday promotions we will be launching in the upcoming weeks, and they are going to be epic. One is going to be for personal training and the other is the “The New Year Revolution” of boot camps.

Have a safe and amazing Christmas weekend & God bless,

JR

BREAKING BARRIERS: Goal Setting - 12/13/11

Posted by: J.R. Burgess

Let me ask you this… Have you ever set a goal for yourself and you still haven’t been able to accomplish it? Well there is a chance you made a common goal setting mistake that most people make. Worse yet how do you accomplish anything without a goal? One of my favorite quotes: "A goal without a plan is just a wish.” There are many ways in which we can set goals that will be easier for us to stick to. Without goals our mind doesn’t know what to strive for, and when it is off task we have no comprehension of how to get back on course.  Yeah, yeah, I know you have heard it before: The most successful people, athletes, and business professionals have very specific goals that require their laser like focus. They do what it takes to reach their goals and let few obstacles get in their way of accomplishing the goal at hand. Setting good goals and rewarding your positive behavior are essential ingredients in long term success in many avenues in life. Well, if it’s so important, why can so few people recite their personal and professional goals? Hope fully this will help.

Goals should always be SMART.

Specific

Measurable

Achievable

Realistic

Time-targeted

When our clients set their weight loss goals we want to make they have both short term and long term wieght loss goals. This constantly gives them something to reach for (long term goals) but at the same time they are always reaching performance goals (short term goals). It is our job as the fitness professionals to assist the client in their weight loss goal planning process and to assure that those weight loss goals are achievable. We then can give them the necessary to tools to succeed in our program as long as they give us their best.

Put your goals on paper.  Each goal should have reasoning behind it. We want to see you succeed so here are some common mistakes people make when goal setting. (Don’t make these!)

1.      Setting a New Year’s Resolution. By January 10^th you will have already broken that resolution.( I want to quit smoking. Great, but how, and when.)

2.      Not making your goals measurable. Saying you’ll lose weight just isn’t enough, add a value to it, lose 20 pounds.

3.      Not making it conscious. The more you think about the more likely you are to succeed.

4.      Not placing a bet on. Sounds strange, but true. I bet if you had a little friendly wager with your workout buddy you might work harder to win that free dinner, a clean one of course.

5.      And of course their goal aren’t SMART!

Sometimes I struggle to get the fruits and veggie requirements I need daily. So here is a personal goal. I have learned that eating fruits and vegetables are important to reducing my diabetes risk, so I will eat an average of 6 servings a day for the next 6 weeks. It has all the elements of a smart goal.

Self-Image

Since low self-esteem can affect every part of our lives it is important for us to learn to boost the perceptions we have of ourselves. The Mayo Clinic has identified 4 steps to feel better about you.

The first step is to identify troubling conditions or situations. This means thinking about any situations in your life that may cause you to feel less of yourself. Some of the situations that affect our clients here at Rejuv Medical are weight struggles, diabetes, past abuse, depression, poor athletic performance, etc.

The next step is to become aware of your thoughts and beliefs. Once you have been able to identify those situations in your life you need to start paying attention to any thought you have about them.

Once you have been able to determine those thoughts the next step is to challenge any negative or inaccurate thinking. It may be necessary at this point to compare your thoughts with facts on the situation. An example of this would be thinking negatively about yourself because you have diabetes while the truth is if you are making an effort to reverse the affects then it doesn’t have to be a negative aspect in your life. There are several thought processes that you need to avoid in order to keep self-esteem up and they are:

·         All-or-nothing thinking- people who think like this only see black and white or good or bad.

·         Mental filtering- people who this this way only see the negative sides of situations and will dwell on those thoughts which may cause a distortion in your image of a person or situation.

·         Converting positives into negatives- people who think this way discount any self-achievement.

·         Jumping to negative conclusions- people who think this way need no evidence to reach a negative end result.

·         Mistaking feelings for facts- people who think this way will think the ways they feel are actually facts.

·         Self-put-downs- people who think this way put them down or use self-deprecating humor (make jokes of themselves).

And the last step is to adjust your thoughts and beliefs. It is now time to replace those negative thoughts with positive, true thoughts. Ways in which you can do this are by using hopeful statements, forgiving yourself, stay positive, and always encourage yourself. It may take some time to get to this end stage but be patient and never give up. Remember you are worth it. When you can change a negative self image and start setting positive goals the sky is the limit. Last plug for “The New Version of Psycho Cybernetics.” It is so great at retraining your mind and improving how you see yourself. Please let me know your goals and if you have any health or fitness questions please shoot them my way!

BREAKING BARRIERS: Destructive Eating Disorders/Behaviors/Fad Diets - 12/6/11

Posted by: J.R. Burgess

Many people strive to lose weight or maintain a certain ideal body image for one or many of the thousand rhymes or reasons why. Is it because the doctor told me to,  for fear that our loved ones don’t find us attractive and may be unfaithful, feeling lousy, depression, or because it’s your new year’s resolution. It is great that you have something that is motivating you to want to make a change and everybody needs something to get started. I see many clients lose weight then to go back to destructive behaviors that jeopardize their health and life, and the yo-yo continues. Sometimes when this occurs nothing changes because of the negative self image we continue to have of ourselves.  Why you ask? Nothing changes until we learn to change our mind set. Take anorexia for instance. You ask an 80 pound girl suffering from anorexia if she thinks she is fat and she will say yes.  Somebody not suffering from that disorder would look at her and call her nuts. This is truthful in her mind due to her negative self image, she truly sees herself as fat. I can teach you to eat and exercise the right way but I am not a psychologist. Some people need more help than others in breaking barriers, stopping negative self talk and changing their mindset and image of themselves and that’s ok.  I can guide you on the right path based on all my years of experience helping those that are desperate for help, and this is my plea to you: I have been telling many of our clients to purchase an audio book called Psycho Cybernetics by Max Maxwell, and the new versions revised by Dan Kennedy. Nothing has been more instrumental in my life. To be cheesy it’s the best self help read/listen one could invest in. We all want help in one form of life or another, this just gives you torpedo like guidance. It will change your life if you want it to, but we need to take imperfect action. It can benefit anyone form a business professional, athlete, father, wife, I mean everyone. It can help one with weight loss, tobacco and drug use, patience, depression no matter what the problem you can change if you want to. It’s not so simple for everybody and if you e-mail me I can refer you to a great mental health professional that I regularly work with and refer clients to.

 Sorry a little off topic.  Many people try to lose weight or maintain a certain body weight. Whether it’s constant yo-yoing, or a full blown eating disorder, both can have serious health consequences. Being aware that you may have a problem is the first and most important steps in taking action. Below is information on eating disorders.

It is estimated that some 8 million Americans are affected by eating disorders: Anorexia, Bulimia, and Binge-Eating .Thousands of lives are claimed annually. These eating disorders are accompanied by a variety of changes in the areas of behavior, thought, perception, mood, and social interaction

The focus of treatment is twofold: 1.) weight restoration, and 2.) psychological restoration.

There is no single event or factor that causes an eating disorder, but most professionals agree that dieting precedes the onset of an eating disorder. It is important to note that most individuals who diet *DO NOT* develop full-blown eating disorders. Early Intervention is the best predictor of a good prognosis.

Compulsive Overeating: People suffering with Compulsive Overeating have what is characterized as an "addiction" to food, using food and eating as a way to hide from their emotions, to fill a void they feel inside, and to cope with daily stresses and problems in their lives.

People suffering with this Eating Disorder tend to be overweight, are usually aware that their eating habits are abnormal, but find little comfort because of society's tendency to stereotype the "overweight" individual. Words like, "just go on a diet" are as emotionally devastating to a person suffering Compulsive Overeating as "just eat" can be to a person suffering Anorexia. A person suffering as a Compulsive Overeater is at health risk for a heart attack, high blood-pressure and cholesterol, kidney disease and/or failure, arthritis and bone deterioration, and stroke.

Men and Women who are Compulsive Overeaters will sometimes hide behind their physical appearance, using it as a blockade against society (common in survivors of sexual abuse). They feel guilty for not being "good enough," shame for being overweight, and generally have a very low self-esteem... they use food and eating to cope with these feelings, which only leads into the cycle of feeling them ten-fold and trying to find a way to cope again. With a low self esteem and often constant need for love and validation he/she will turn to obsessive episodes of binging and eating as a way to forget the pain and the desire for affection.

Binge Eating Disorder: Binge Eating Disorder is when a person binges uncontrollably on large amounts of food, often consuming thousands of calories at a time. The individual is not eating because of physiological hunger; instead, the behavior is driven by the need to regulate unpleasant or painful emotions. This condition differs from bulimia because the individual does not subsequently purge after the binge. Studies show that more people suffer from binge eating disorder than anorexia nervosa and bulimia nervosa combined

Binge eating is very hard on the human body, since it was never intended to ingest so much food at one time. The primary medical consequence of binge eating disorder is obesity. This disorder can cause heart disease, high blood pressure, elevated cholesterol levels and type-II diabetes. Many of these medical complications can improve once a person changes their behaviors. And for those medical issues that don't resolve, the sooner a person seeks treatment, the less severe the complication will be.

Anorexia: Individuals with anorexia starve themselves to the point of emaciation, significantly compromising their health. All other aspects of their lives are extensively impaired including relationships, schooling and career, normal daily activities and the ability to enjoy life.

Bulimia: Bulimia nervosa, not unlike anorexia nervosa, is a psychiatric disorder that revolves around food. Those with bulimia consume tremendous amounts of food, often thousands of calories, in a short period of time, then purge it from their bodies. Self-induced vomiting is the standard method of purging, though laxative abuse is also extremely common.

At Rejuv it is our goal to educate on how to eat a healthy diet period. If you are suffering from one of these I ask you seek professional care for the mental healing and use us to learn how to eat healthy and exercise. Please contact CentraCare Health System at 320-229-4918 if you may suffer from one of these disorders and need the extra help.

BREAKING BARRIERS: The Failure Mindset - 11/29/11

Posted by: J.R. Burgess

Identifying your barriers that keep you from eating a healthy diet and exercising long-term is essential to your success.  Barriers can be environmental factors: enablers, time management, negative mind-set, the all or nothing mentality, and many more. We all have to identify and face our personal barriers, and find solutions to manage our barriers better. You could have a laundry list a mile long with barriers, and that’s ok. I’m here to tell you there is a solution to almost every barrier you have ever faced as long as you work at it.  First I would like you to indentify yours. Think through the first one very carefully. In example: Let’s say family gatherings are a barrier to your success. This week was Thanksgiving Dinner. What thoughts and actions got in your way of eating healthy? Were you too busy to prepare a healthy dish to bring along? Would one of your family members get upset with you if you didn’t go for the second piece of pumpkin pie? The more specifically you can describe the problem, the more focused you can make the solution. Next develop a list of solutions: Think as many solutions as possible. In example: I will make and bring a healthy salad, I will eat mainly the white turkey meat, I will have only one portion controlled plate of food, I will get my workout in before I go, I will avoid desert and empty calorie drinks. Next evaluate your solutions. This is where we need to be realistic. Select one or two you could try, and develop a plan to do so. For instance I am going to go for a morning run or walk and I will only have one plate, but a little of everything. Last analyze how it went. See if it worked. If not it’s time to try something different. The last step is most important. Every step is essential to breaking your barrier. It might take a few times before you find what works for you, but at least you are working towards overcoming the barrier.  If we want something in life we need to find a way to make it happen. This is the best process if have found to work with many of my clients. I have seen many clients going strong and kicking butt and then Thanksgiving, another holiday, or vacation comes and they are completely off the wagon. I hate it, and I don’t use that word often. It’s not easy but it all takes time and practice to make a permanent life style change. It is my passion in life to see people turn that corner; ok my family, faith, and the Vikings are my main passions too. If this was you after Thanksgiving, you always have Christmas to try these tips!

All or Nothing Mentality, and Failure Mindset:

Negative thinking leads to negative behavior and emotions. All or nothing mind-set is usually associated with the vocabulary such as always, never, or can’t. I had a bad Thanksgiving weekend I might as well give up. I can’t exercise 6 days a week what’s the point. I am never going to eat out again. I always slip up on my diet. Nothing works for me I have tried everything. Then you violate one of your rules and you are faced with all the negative feelings and emotions. All these statements set you up for failure. Guess what failure is not determined over one day, week, month, or year. It’s what we do over a long period of time. How realistic is it that you are never going to eat out again, or for that matter always be able to work out 6 days a week. Sorry but you will fail if you program your mind to believe that. The sad part is it may even lead you to want eat out more, or encourage more of a negative behavior. You need to do your best to prevent this type of thinking before it starts!  The point that I’m trying to make is there are going to be slip ups and by preparing we can limit the slip ups. One of my favorite quotes “prepare or prepare to fail.” That identifying your barriers makes it easier to find solutions to them. Understanding there will always be ups and downs in your program, but it’s how you bounce back that’s important. Remember you are worth it!