Determined To Succeed

Day one-hundred-eight.

I hate feeling sick, and not just the kind of sick where you act like a baby but the kind of sick that genuinely knocks you out, zaps all your strength, makes your brain almost overheat and you spend all day (and most of the night) in one room of the hosue (and that ain’t the living room). I had a day like that yesterday and I swear to you I felt like complete and utter crap.

Needless to say my eating was thrown off severly. I think what caused it in the first place was what I ate. You see, lately I’ve been really good at shopping and eating at home and I got these frozen ribs. The old Bill would have eaten a whole slab of ribs, cole slaw, french fries and two pieces of white breat which also had a generous portion of bar-b-que sauce smeared on them. This new and improved Bill merely ate six ribs and a helping of green beans. No potato, no bread, just the meat and veggie. Wow. All I have to say is it started that night (Monday) and took me all through yesterday. What a shitty way to lead into Thanksgiving, though. A day completely devoted to food and enjoying food, football and more food and I now have to be careful and make sure I don’t overdue it especially since I am trying to finish feeling better.

I do feel much better today thanks to actually getting some food into me last night and taking it easy this morning (my apologies for being so late with today’s blog). I just didn’t want to push it by getting up early and not getting enough rest.

But me being sick isn’t what you want to hear. I know, it’s all about Thanksgiving and enjoying a day with family, friends and loved ones…oh, and a little bit of turkey and all the trimings thrown in. So, for both me and you, here are some wonderful and healthy eating tips to remember for tomorrow so you don’t end up feeling like a turkey on Thanksgiving:

Get Active

Create a calorie deficit by exercising to burn off extra calories before you ever indulge in your favorite foods. As much as we don’t want to hear it, eating less and exercising more is the winning formula to prevent weight gain during the holidays so increase your steps or lengthen your fitness routine the weeks ahead and especially the day of the feast.

Eat Breakfast

While you might think it makes sense to save up calories for the big meal, eating a small meal in the morning can give you more control over your appetite. Start your day with a small but satisfying breakfast — such as an egg with a slice of whole-wheat toast, or a bowl of whole-grain cereal with low-fat milk — so you won’t be starving when you arrive at the gathering.

Lighten Up

Whether you are hosting Thanksgiving dinner or bringing a few dishes to share, make your recipes healthier with less fat, sugar, and calories.

Police Your Portions

Thanksgiving tables are bountiful and beautiful displays of traditional family favorites. Before you fill your plate, survey the buffet table and decide what you’re going to choose. Then select reasonable-sized portions of foods you cannot live without. Also, don’t waste calories on foods that you can have all year long. Fill your plate with small portions of holiday favorites that only come around once a year so you can enjoy desirable, traditional foods. Also…

• Try to resist the temptation to go back for second helpings.
• Leftovers are much better the next day, and if you limit yourself to one plate, you are less likely to overeat and have more room for a delectable dessert.

Keep to Best Bets

While each of us has our own favorites, keep in mind that some holiday foods are better choices than others. White turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, defatted gravy, and pumpkin pie tend to be the best bets because they are lower in fat and calories. But if you keep your portions small, you can enjoy whatever you like.Slowly Savor

Eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food. Choosing whole grains, fruits, vegetables, broth-based soups, salads, and other foods with lots of water and fiber add to the feeling of fullness.

Go Easy on Alcohol

Don’t forget those alcohol calories that can add up quickly. Have a glass of wine or a wine spritzer and between alcoholic drinks, (or) enjoy sparkling water. This way you stay hydrated, limit alcohol calories, and stay sober.

Be Realistic

The holiday season is a time for celebration. With busy schedules and so many extra temptations, this is a good time to strive for weight maintenance instead of weight loss. Shift from a mindset of weight loss to weight maintenance. You will be ahead of the game if you can avoid gaining any weight over the holidays.

Focus on Family and Friends

Thanksgiving is not just about the delicious bounty of food. It’s a time to celebrate relationships with family and friends. The main event should be family and friends socializing, spending quality time together, not just what is on the buffet.

And ain’t that the truth, my friends. So, to each and every one of you, have a happy, joyous and delicious Thanksgiving. I will check back in with you on Friday to see how you did (and let you know how I did). Hopefully I can maintain. And to all of us who are missing a loved one this Thanksgiving (I love you, Mama, so much and miss you) take time to be thankful for the ability to be happy and healthy. That is the best way to remember those not with us in body but always with us in spirit.

Enjoy, and have a slice of pumpkin pie for me, too.

Day Fifty-seven.

Did you guys ever watch “Lost In Space” when you were a kid? Of course, I wasn’t around when the original 60s show was on the air but I did catch them in reruns throughout my childhood and remember, very vividly, Dr. Smith, the mischievous stowaway (and comic relief) whose favorite way of complaining was to say “Oh, the pain…Oh, the pain…”

Well, my friends. Oh, the pain ! Do I ever ache today! And today is way better than yesterday!!! My sensei, the awesome Doug Shaffer, warned me that the first mixed martial arts workout back from being out for a bit was going to hurt. But, damn!!! He didn’t warn me my legs were gonna burn and feel like spaghetti for two days straight! Well, O.K., he actually did but I keep telling myself it’s a good pain (and I know it is). It’s just a bitch when I am trying to get back into the routine and my muscles ache like when I first started weight loss and martial arts fitness months ago.

It started out just as I expected. My body needed serious warming up. Sensei Doug invited me to come a few minutes early to check out the adult karate class going on as a sort of dual “get inspiration to jump back in”/”see some of the things we’ve learned put into use.” That was very cool, especially since I learned a neat block a potential clubbing move. Anywho…the time came for me to take to the mat and I started my day.

Sensei went easy on my to begin with, just some light punching of the bag, followed by kicking. But that’s when things started to get rough. We did line work, we did tricep dips (how I struggled to get through my usually good 20), we did push-ups (at least I did ten really good, almost full push-ups), more line work, ab rocking and kicking, more punching, more kicking, Turkish get-ups, lunges, the four corners…and despite the awesome stretches after it was enough to turn my limbs into little more than useless linguine. By the time my hour was over I was sweating but I could feel how much I hadn’t worked out…and how much I knew I was gonna feel it later.

Later that afternoon I took a really long as-close-to-hot-as-I-get shower and that seemed to help. “Seemed” being the operative word. Little did I know what was in store for me yesterday…

When I woke up it was as if I was being weighed down my a ton of bricks that burned my arms and legs (especially my legs) every time I tried to move. Oh yes, I felt every minute of that 60-minute workout. I know I’m gonna be a great old guy one day because all I wanted to do (besides moan and groan) was to sit in a nice comfy position with the greatest invention ever – the heating pad – and just not move. In other words, I sooooo wished I had the power of telekinesis (or the Force) to call things to me.

But, it was a good pain. It really was. One of the things I knew during my workout, besides that I knew I was gonna hurt) was how much I missed doing it. How much I missed being on the mat, hitting the bag and making myself sweat. Did my abs, arms, back and (most of all) legs hurt? You bet your ass. But it’s supposed to hurt. That’s why the word “work” is in workout. It is work but it’s work you put into yourself and that always feels good.

Today’s blog is late (and so sorry about that, loyal readers) due to a dental appointment today. However, I am going to try to make it to the gym later to begin my normal workouts again. Why? Because I am down to 241.0 today and that feels awesome! It’s better than the 243.3 I was on Friday and it’s better every day. So I can’t wait to hit the gym to do some elliptical work, as well as some extra tricep dips to catch myself back up. Yes, a workout hurts from time to time but always remember two things…

…one, whatever doesn’t kill you makes you stronger…

…two, pain is only temporary. Quitting lasts forever, and I sure as heck ain’t gonna quit my weight loss journey. No matter how much I feel my thighs burning from lunges today.

Day fifteen.

It’s a bright and sunny day today.The sky is clear, absolutely clear and the rest of the day lies ahead. How many times did I say that to try to look at the day optimistically? To make the most of the time and beauty in a day? Many, many times, I know. And there were times, especially in my weight loss, where I did make the most of that time, like when I made time to get a workout. But in my addiction that gradually regressed until many of my days were pissed away with me only doing the bare minimum.

I attended my fourth twelve-step meeting yesterday and my first direct appointment on Saturday, and both were great at helping cut through the stuff and get to the core of what brought me to this point.  It was the fear of not being liked and it was that fear that truly got me so far away from who I was that I lost sight of me for a long, long time…and made me eventually lose sight of my religion, as well.

When I say religion I do not necessarily mean going to church and praying, although there is a component to that, too. No, I meant my religion in terms of taking care of myself and working out. These past couple of weeks have truly challenged me into acknowledging how much I let that slip in all this. I am a believer in God. I know there are many variations of higher beings out there for many different people and beliefs, and that’s cool. But I do believe in God and as much as I haven’t attended actual church I stopped praying at the alter of the elliptical, free weights and leg presses, too.

This last week specifically I have been making that time to reconnect with working out. I added in at least one hour every day solely dedicated to hitting the gym. And almost every day last week (save for one where it was unavoidable to not workout) I got my ass back to the gym to not only supplement the martial arts training but to get back to my core, the man I want to become physically, too. And it’s working. It really is working.

Like I said attending the meetings has been such a wonderful thing in so many ways, but it also serves as a reminder that I do have an obligation to restore the healthy in my life and to strive for that every single day because some people cannot or do not have the strength to do that. The meetings are the great reminder of one’s core gifts, and while we are all the same in that room you can tell, just tell, who is O.K. coming out of a meeting and who is holding on this/close to losing it all.

I came that close. I really did. Everything that’s happened has brought me to a point in life where I not only really face me for the first time but also deal with what’s really going on inside, what really made me act this way. I am actually excited again about things, among them going back to “church.” My church. The church of the gym and of fitness. The only thing I did right all this time was lose weight and I have to keep doing it right if for no one else than myself. But also for you guys, too.

We all lose our way. I know we do. In the twelve-step meetings they explain how there is no shame and no judgment. Just a way to connect with people going through the same stuff so you do know you’re not alone. The same can be said for this blog. I am human. I’ve always said that. I slip up and eat shit I’m not supposed to and there are days I don’t feel like working out. But there is no way we will get the results we want until we address our stuff and get to work. Not just physically but mentally, and not just mentally but physically. Plain and simple.

These past couple of weeks, part of what’s saved me and made my mind free is that exercise, the actual sweating, kicking and hitting a bag, doing six push-ups kind of exercise. Also, part of what’s saved me is the actual going to the gym by myself and hitting the elliptical, doing my kicks and punches in there, too, my tricep dips and my crunch turns. That is awesome. I am glad to say I am getting back in touch with religion. I know we all don’t believe in God, or a God, or even have something/someone to whom to pray. But that’s alright. That is a very personal thing, and it’s for each and every one of us to find whether we pray at the alter of the Lord or pray at the alter of the gym.

Thankfully, these days I’ve been doing both.

Happy weekend, my friends. I am just returned from attending Kenwood Academy’s 40-year all-class high school reunion. I have to say I wasn’t quite sure what to expect exactly. There’s a part of me that was expecting sweeping changes, the futuristic visions we’ve all seen in movies – an almost completely foreign inside building with only the outside facade remaining. Then there’s part of me that was hoping it didn’t change THAT much. That I would still recognize the layout, classrooms and even some of the people – so that coming back meant, in part, coming home.

It was both.

I woke up yesterday excited at the chance to visit Kenwood, and that excitement turned into vast hunger and I all but inhaled a huge (HUGE) breakfast that I knew was bad for me (and this after having my requisite hot dogs). Ugh. But I ate knowing I was saving myself for the main event, and not knowing what kinds of food would be served I wanted to be prepared for anything.

I am glad I ate that huge breakfast, too, because I sat in the second worst traffice of my entire life (the first worst being one gruelling two-hour morning on southbound Lake Shore Drive going probably half the distance) on my way to the thing. It took me two-and-a-half hours to get there from near the airport to Hyde Park. Add to that my growing excitement and I was thinking I was definitely going to be hungry.

When I arrived there was only one other person from my 1988 graduating class, Dionne, who also just happened to be the event organizer. So instead of catching up she had things to do, places to go and people to kill which left me standing there watching as others saw their classmates, gave hugs and talked about the past x-number of years.I felt a bit alone, but there was a cool sense of being back in something that looked – and felt – familiar. So I just stood there and drank it in.

Surprisingly, there were a ton of people from Kenwood’s original 1970 graduating class. It was so cool to be standing there amongst people who were there to “break in” the school, who saw it’s brand new walls, who named its King Room (yes, after Rev. Dr. Martin Luther King, Jr.) and who were the first to graduate from this awesome place.

Then, something remarkable happened. As I was talking to several people from the 1970 graduating class it occured to one guy whose name escapes me (sorry, dude) who said, “so, you were born the year we graduated high school?!” All of a sudden, in a world that today seems to be filled with people getting younger and younger, I felt like the young one. I somewhat embarrassingly said “yes, sir. I was,” but thought to myself “I never thought I’d hear someone say that to me about me. Sweet.”

Then a few familiar faces showed up and the evening got better – and louder. People from almost every class were so excited to see people and all of us, with our respective classmates, walked the halls one last time. We noticed the big things were still the same: the buildings and halls were the same, the restrooms on each floor STILL had the front doors removed. Hell, even the band room, save for one piece of new digital looking equipment almost hidden in the front looked exactly the same. The auditorium had the same seats and the halls almost had even the same smell if there ever was such a thing. It was the small differences that made the night – the wonderful addition of wheelchair-accessible elevators at key points in the building, the new lockers were really skinny (to accomodate many more students, I guess) AND BLUE. Metal and weapon detectors at all the entrances (very sad it’s come to that in high schools these days). Kids talking on and texting with cell phones (if we wanted to get a message to someone we had to – gasp – pass notes).

The best new addition – a fully-stocked weight and workout room. This thing was so cool. All of us 86-87-88ers marvelled at it and became instantly jealous that students, on a free period, could work out if they wanted. And that the teams had far better equipment to use. Freaking sweet. That thing was better equiped than my gym. It’s wonderful to see fitness actually take hold in schools.

I didn’t stick around for the food, though (chicken, veggies and pasta). By almost ten o’clock I was done. I had walked the halls, laughed with old friends and remembered what it was like to be young again. God, how I wish I could go back to that time in my life. I do, sometimes. We all do sometimes. But as I walked out I noticed the newer generation of current Kenwood Broncos enjoying themselves and making the memories that will make them come back to this place twenty years from now.

As you are now, I once was. As I am now, you will be.

I thought about that wonderful saying as I ate my turkey BLT club trying to avoid the fries but failing. I may not be that young anymore but I do have the rest of my life to look forward to because I’ve lost this weight. Who know? I might not even have been here now if I hadn’t lost it all. No matter what, I am glad I went. I will be a Bronco for life and the memories I made in that school have become a part of the living history of it.

I just hope the food in the lunchroom isn’t the same. Although, I do miss a good piece of cheese toast and the taste of a dry-ass cheeseburger every now and then.

My friends, I have been honored.

Yesterday, Unbeknownst to me and on the same day I wrote part one of my blog post about him, martial arts and self defense expert Doug Shaffer, my sensei, wrote his blog post about me (WHICH YOU CAN READ BY CLICKING HERE) . It was very cool to read how my workouts could inspire a teacher who has been doing this for as long as he has, especially when just being in his class inspires me (and by the way I DID TWO HONEST-TO-GOODNESS PUSH-UPS YESTERDAY).

In my blog yesterday I began my Q&A with Sensei Doug about how mixed martial arts can be awesome for physical fitness. Today, I continue my conversation with Doug so grab your morning cup of coffee and jump into (or kick or punch) reading more about the benefits of using MMAs (mixed martial arts) to enhance a weight loss journey…

Sensei, what do you want people to learn when they come to you inquiring about MMAs as a way to improve fitness? Are your goals the same as theirs?

I guess the biggest thing I want people to understand is that everyone can do this at any point in their lives. It’s never too late to get yourself in shape and start moving. Everyone has reservations about embarking upon a life change such as this, but when you have good coaching, it’s a gradual, beneficial change that is much longer lasting. My goals as a teacher are the same as my students’. Most teachers might have a different opinion, but not me. I’m in the business of improving the quality of people’s lives through staying healthy, training, and learning. I still compete, and I still train everyday, just as my students do. The students tell me that they, too, are there in order to improve their lives through what I have to offer. We all treat each other as an extended family and every time a new student walks in the door, they are welcomed as a part of that family. We all have learned over time that this is not easy, but we also lean on each other for support along the way. I want everyone to know that they can do this! EVERYONE can practice.

What kind of diets do you suggest people follow to go along with MMA training?

This is a complicated question, and the answer is subject to the needs of the person training. Again, please ask your doctor first. If you’re not used to any kind of training at all, you’ll need to do some research as to what to eat to provide the correct nutrients and long lasting natural energy. Asking your health care professional is the best place to start.

What are the benefits of doing MMAs? Toning? Strength training? Etc?

MMA is a great way to not only improve your cardiovascular health, but increase your range of motion, and flexibility while toning and developing. It really is a complete system that calls on your whole body to perform. During an average session you’ll not only be burning calories, but you’ll be focusing on the development of your body and getting closer to the way you want to see yourself in the mirror. It’s a very rewarding feeling watching your arms, chest, back, and stomach begin to chisel out after just your first few weeks – yes, I said weeks – of training. There is no such thing as being too strong. This is your time to improve yourself and work on your own personal goals.

What is a good recommended workout regimen in terms of days per week, hours per day and time spent?

If you are just getting started with a new routine, I recommend training at least three times per week. If you are training in a studio or a gym with a trainer, they will have a program in place for you that will have you working anywhere from 45 minutes to and hour. When you are not at the gym, it’s important to stay lose and open by stretching at home, and making sure you’re staying on track with the proper diet as recommended by your doctor. Diet and exercise must work together in order to have any good results. If you’ve already been training for some time you might want to try bumping up to 4-5 days per week. Most importantly, it’s key to listen to your body. If you feel that you’re over doing it you need to take time to rest and prepare for the next session. Your body will tell you when it’s tired. Please take time to enjoy what you do.

Want to know the kicker (ha, I made a martial arts joke)? Even though I leave Sensei Doug’s class drained and tired I always go back and try to do something I’ve learned harder and faster, to test what I’ve learned and to build on that now that my body has warmed up a bit and isn’t so stiff.

So if you’re thinking about fitness, just like Daniel-san found out in “The Karate Kid,” it all starts with a great teacher. Thanks, Doug, for everything. See you again soon.

Recently, I had the incredible opportunity to begin my mixed martial arts workouts with martial arts and self defense expert Doug Shaffer. I knew this was going to be a series of down-and-dirty workouts. I knew I was going to sweat. I knew I was going to sleep until noon (well, 9:30 a.m.). I knew I was going to hurt…and I love every minute of it.

The martial arts I am learning are a mixture of Kempo karate, Jiu-Jitsu and American kickboxing, so I started my training by learning how to punch. I put on my MMA (mixed martial arts) gloves and I went to work learning how to throw a punch (something I am proud to say I have never done in my life in the real world) using the heavy bag. Next came kicks. Yep, no “Karate Kid”  “wax on, wax off,” “hang your jacket up” stuff. I went right into kicking and how to properly kick (with a flat foot against the target). Then into using my knees. Then into a combo of all three.

Can you imagine the sweat dripping from me after each class? Believe me, it’s in buckets. But that’s a good thing. That is what I signed up for. To give you all a little insight into what I’ve been talking about these past almost eight weeks I asked my sensei Doug a few questions about martial arts and why it seems more and more people are taking it to enhance a weight loss journey…

How many people come to you, like me, wanting to take MMAs as a way to lose weight/stay in shape?

“More then you’d think! Most people see UFC on television and say to themselves “I wish I could get that same type of workout, but I really don’t want to get elbowed in the jaw. Does such a workout exist?” Yes. Not all of us have an interest in competition on a professional level. Some of my students do, but my most popular adult programs are fitness based. These days people tell me that their two main reasons for training are stress relief and weight loss. What better way to combine the two worlds then hitting things? Out of all the adults I have in my studio, I’d say a good 85 percent are in it to stay in shape.”

What mixed martial arts do you teach? Why those particular ones?

“The styles of martial arts that I teach are the ones that I have had the most training in. I’ve been studying Kenpo karate for over 20 years now. I first started training in 1987. Kenpo’s main focus is on stand-up striking, and stand-up self defense. In the late 1980s, it was becoming very popular and is a very effective “street” art. I also teach Gracie Jiu Jitsu. Let’s face it, any good old street fight is going to end up on the ground. Although I did not get into my jiu jitsu training until 2006, this system of self defense from the ground, and the science of grappling has always held a special place in my heart. From the very first time I saw Royce Gracie in UFC 1, I knew that was a technique that I needed to learn. I discovered my teachers through a friend. I had no idea there was even a Gracie studio in or near Philadelphia until four years ago. I feel these two art forms offer something for everyone. I chose to teach them because I feel that it’s important to be ready for any type of situation on the street.”

What originally got you started and interested mixed martial arts?

“My interest in the martial arts started from the time I saw my first Bruce Lee movie. Like most kids my age, we all played around with the moves we saw on the silver screen. Bruce was the first person I’d ever seen that made things like that seem possible for a little guy like me. Add to that the fact I went to a VERY tough school growing up, and you’ve got the recipe for a kid that NEEDS to learn how to protect himself. At least two, maybe even three times per week, I’d get into a fight in the schoolyard because I did not like to take crap from anyone. I’d also have no trouble standing up to people twice my size if one of my friends was being bugged by some bully. It really got to the point where people knew I’d fight, so they’d look for me first.”

How can this type of training be good for weight loss and fitness?

“With the advent of programs such as cardio kickboxing, Tae Bo, and even the famous P90X, this training is becoming very easy for the public to get its hands on. A traditional martial arts workout will focus on only the areas that increase strength for standing positions. Growing up, we used to do countless amounts of stance drills. We’d practice kicking, punching, and blocking with partners, and we’d spar at the end of every class. This style of training is great for muscle tone and endurance, but it fails to activate and use every important muscle group needed. When you incorporate ground fighting and grappling, you are now able to target the rest of the body in a way that the stand-up skills lack. In order to have a complete workout, you need to be training your entire body every time you practice. Mixed martial arts does not give the body a chance to overlook a single movement.”

Does a person need to be in the “best physical shape” to begin taking MMAs?

“Absolutely not. A person can come to me in the worst shape they’ve ever been in, and still get the best training they’ve ever had. I was speaking to my class some months ago about this very same subject because this is the most common objection I hear. “I’m not strong enough to do that,” or, “I’d hurt myself if I tried that.”  One of my students said it better then I could have, and this has become a mantra for that particular class: “this is an evolution, not a revolution.” If you’re in bad shape to start with, and you make the personal commitment to change, you’ve already started your journey! The point in coming to class is so that you see the change happen in front of yourself over time and that you also enjoy the learning experience. Every exercise that we do can be altered or modified to fit any body type. As you get stronger, you work closer to your ideal body position. You don’t have to be in “perfect” shape at all. If you are in great shape, we take the training to the next level. I can always give a student more or less, depending on your needs. Any good coach should be in touch with the student’s needs.”

After my classes I am exhausted, sweaty (scratch that. I was mega-sweaty) and thirsty, but what incredible workouts they are. They’re the kind of workouts that should hurt. Sweat means you are burning fat and I am doing that. I am working muscles I never knew I had (like behind and under my shoulders) and I was getting my body into a new kind of workout to help trim off these pesky remaining pounds and, hopefully, firm up what’s left. And when you have an instructor like Sensei Doug, who wants to help people not just train-up for martial arts but get to their personal goals or weight loss, fitness or self-defense it turns a hard-as-hell workout into a partnership.

There is a saying in the studio in which we train which I have shared before and am going to share with you all again today, because it applies to all aspects of life…“A black belt is a white belt who didn’t quit.”

Damn right, and neither will I. Hell, if I can do it with my flabby arms, thighs and belly, anyone can.

About Doug Shaffer: Doug Shaffer, a seasoned martial arts and self-defense instructor with more than 20 years of personal training experience, is one of the most sought after mixed martial arts trainers in the region. Doug currently holds a third-degree black belt in kenpo karate, a second-degree black belt in Filipino Arnis, and a blue belt in Gracie Jiu Jitsu.  He is currently pursuing a purple belt in Gracie Jiu Jitsu from Balance Studios in Philadelphia, Pennsylvania.  He also studies Ashtanga Yoga with Phil Migliarese, a protégé of the late Sri K. Pattabhi Jois.  Doug currently trains people out of his studio in Lansdale, Pennsylvania. To contact him, please visit www.amerikicklansdale.com.

Good morning, everyone, and T.G.I.F.!

Excuse me for a moment while I streeeeeeeeeeeetch…

Ah, that first stretch (especially combined with a yaaaaaaaawn) always feels so good in the morning. Actually, there are so many times when stretching feels so good throughout the course of the day – like when you enjoy a great get up/stretch after sitting in your office chair for too long working on a project or before and after a great workout in the gym (like I do with my martial arts training).

Stretching is awesome yet stretching is so often neglected at the end of a training session because you’re too tired to do anything else. Or you rush through each stretch not getting the full benefit of each one. I have found stretching to be key in my workouts. Like I enjoy the steam room after a visit to my gym, I enjoy stretching. That has become my new steam room. It allows the muscles in my pudgy legs and arms to warm up, fending off strain, cramping, soreness, and other dangers that can occur when cold muscles are worked too quickly. Stretching also increases the blood and nutrient supply to muscles and cartilage, thereby also reducing muscle soreness after training (which is absolutely true. I’d hate to feel how sore I’d be if I didn’t stretch after my training sessions).

I did a bit more research. According to the Mayo Clinic, “Stretching your muscles helps you maximize the range of motion of your joints. This allows you to fully contract your muscles. Stretching can also prevent little tears in a muscle or tendon that occur when you force a joint to go through its full range of motion when the tissues are too tight.”

However, stretching itself can be dangerous if not performed properly.

Stretching without a small warm up can be dangerous as you could injure your muscles if stretching them when they are cold. At least 3 to 5 minutes of cardiovascular activity is recommended to warm up the muscles sufficiently. For example, a quick, easy, light-footed walk is sufficient to warm up the legs. Moving the arms in a slightly exaggerated motion during this walk will warm up the arms as well. Swaying slowly or shifting weight from side to side also eases the body into a stretch. If muscles have been at rest for a while, they are cold and harder to flex. Trying to stretch out a colder muscle is sometimes painful, feels too tight, and can lead to tearing, pulling, or straining.

Static stretches are the most beneficial stretches. These stretches isolate specific muscles for a few breaths. Each major muscle group should be stretched slowly and with control, holding each stretch for 1 to 3 sets of 10 to 60 seconds. Hold each stretch at the point of mild tension or tightness, not to the point of pain.  Static stretches work to lengthen muscles and lead to flexibility. When stretches are held, the involuntary reflex most likely will not be engaged.

Bouncing during stretching, called ballistic stretching, can be detrimental and does not lead to more permanent stretching. Instead of holding the muscle in a stretch position, the body bounces, stretching the muscle further with every bounce. This activity can be dangerous because it causes stress on the joints and can lead to hyper-extending a muscle by not being able to judge just how far a stretch is possible. It also may engage the natural reflex of the golgi tendon which takes over the bouncing and does not offer any benefits to flexibility.

He, he. I said golgi…it’s not often you get to work in a word like golgi in anything (but I digress).

The areas of the body more prone to injury are joints like the knees and the rotator cuff (shoulder). Sudden movements or twisting can cause tears in tendons or ligaments that take months to heal. Therefore, during a stretching session, focus on different stretches at each joint. Try stretching the arm across the chest and then behind the head to stretch out different muscles in and around the shoulder. Also, stretch the calves, hamstrings, and quads in the legs to support the knee joint.

When not to Stretch (heads up, my friends):

·         Following muscle strains or ligament sprains

·         When joints or muscles are infected, inflamed or hurt

·         After a recent fracture

·         When sharp pains are felt in the joints or muscles.

People with poor coordination are more likely to be injured because they may lose balance or not be able to stand in the proper position for a stretch. Also, people who do not lead active lifestyles or beginners are more likely to injure themselves than those familiar with physical fitness routines. Tight people are likely to injure muscles. Tight people are people whose muscle is tight all the time because of weight training. Finally, age plays a factor. Typically, an increased age equals an increased risk for injury simply because the body ages (ugh, so that’s another thing to look forward to in life. Great!).

As I said yesterday, to ensure safety, anyone(!) who wants to begin a fitness program should consult with a doctor. Then ask a medical or fitness professional for the best exercise regimen for you. I can’t say that enough.

So, as we begin the weekend just remember the importance of a good stretch. No matter what exercise you can/choose to do, a good streeeeeeeeeeeeetch is important to increase safety and overall flexibility…

…not to mention it feels damn good before and after.

Earth. Look at it. When we take a step back she is beautiful (that is when we aren’t completely killing her with oil spills, wars and deforestation – all blogs for another day). All of us have been taught how over 70% percent of the earth’s surface (71% to be more exact) is covered by water and how absolutely essential water is to maintain life on this fragile big blue marble spinning out in space.

Coming back a little closer to home today is Wednesday and you know what that means…mixed martial arts. As you know I’ve started taking mixed martial arts as a way to improve my overall fitness, tone up and hopefully lose the rest of the weight I need to get back to my original goal weight of 225 pounds. However, as I get my inner Daniel-san on, I am reminded of something extremely critical in any exercise regimen…the need for water. Today’s temperatures are going to exceed 95-degrees (yikes). With that in mind I thought it important to remind us all how important this amazing liquid is.

Even if today’s temps weren’t reaching surface-of-the-sun hot water is the most essential ingredient to a healthy life. Water has many important functions for the body including:

• Transportation of nutrients / elimination of waste products.
• Lubricating joints and tissues.
• Temperature regulation through sweating.
• Facilitating digestion.

Proper hydration is especially important during exercise and is essential to your comfort, performance and safety. The longer and more intensely you exercise, the more important it is to drink the right kind of fluids. Studies have found that a loss of two or more percent of one’s body weight due to sweating is linked to a drop in blood volume. When this occurs, the heart works harder to move blood through the bloodstream. This can also cause muscle cramps, dizziness and fatigue and even heat illnesses including heat exhaustion (the body’s response to dehydration and an excessive loss of water and salt through sweat which typically occurs after long periods of heat exposure) and heat stroke (a serious medical emergency in which the body’s cooling systems stop working and the core temperature can rise to dangerous levels. Symptoms of heat stroke include hot, dry skin, lack of sweating, a very fast pulse, confusion and perhaps seizures or coma. If untreated, heat stroke can be fatal).

There are several main causes of dehydration:

• Inadequate fluid intake
• Excessive sweating
• Failure to replace fluid losses during and after exercise
• Exercising in dry, hot weather
• Drinking only when thirsty

Because there is wide variability in the individual length and intensity of exercise, sweat rates, losses and hydration levels of individuals, it is nearly impossible to provide specific recommendations or guidelines about the type or amount of fluids people should consume while working out. There are, however, two simple methods of estimating adequate hydration:

1. Monitoring urine volume output and color. A large amount of light colored, diluted urine probably means you are hydrated; dark colored, concentrated urine probably means you are dehydrated.
2. Weighing yourself before and after exercise. Any weight lost is likely from fluid, so try to drink enough to replenish those losses. Any weight gain could mean you are drinking more than you need.

Also, while specific fluid recommendations aren’t possible due to each individual’s variability, most people can use the following guidelines as a starting point, and modify their fluid needs accordingly.

Hydration Before Exercise

• Drink about 15-20 fl oz, 2-3 hours before exercise
• Drink 8-10 fl oz 10-15 min before exercise

Hydration During Exercise

• Drink 8-10 fl oz every 10-15 min during exercise
• If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink (with no more than 8 percent carbohydrate) every 15 – 30 minutes.

Hydration After Exercise

• Weigh yourself before and after exercise and replace fluid losses.
• Drink 20-24 fl oz water for every 1 lb lost.
• Consume a 4:1 ratio of carbohydrates to protein within 2 hours after exercise to replenish glycogen stores.

And class, just so we have it all straight and know what to look for, here is a list of the early symptoms and most common signs of heat exhaustion:

• nausea
• dizziness
• weakness
• headache
• pale, cool and moist skin
• fast and weak pulse
• disorientation.
• paleness
• muscle cramps
• tiredness
• fainting

If heat exhaustion is left untreated, it may lead to heat stroke. The key difference between heat stroke and heat exhaustion is the presence of confusion and other mental status changes during heat stroke. During heat stroke, the neurological system is affected and can cause odd behavior, delusions, hallucinations, and eventually seizures or a coma.

IMPORTANT:  At the first signs of heat exhaustion, you should stop activity and cool the body by seeking shade, shelter or a cool room, and drinking cold fluids.

MOST IMPORTANT: Seek medical attention immediately if symptoms are severe.

Ok, my friends, there you have today’s lesson on the importance of water. As we all get ready for an incredibly hot day, no matter whether exercising or not, make sure you get plenty of water. Not only is it the best way to keep your body healthy, it’s also nature’s original soft drink.

Hey there and happy Saturday, everyone.

I can’t believe it! I am actually in “O.K.” pain from yesterday’s second mixed martial arts session with martial arts and self-defense expert Doug Shaffer. When I say “O.K.” pain I mean I ache but only in the ways I’m supposed to. The kind of aches you have after using muscles you didn’t even know were there (like the freaking muscles I seem to have activated on the back of my armpits) and using them for the first time. Sure, my triceps hurt. They should. Sure, I feel as though my crotch has been stretched like Van Damme used to do. It should.  That is what this workout was and is meant to be. It is awesome (I always sweat within the first five minutes) and I am learning cool stuff (who knew I’d kick better with my left leg than my right?). I know I have homework from Sensei Doug and will report on that soon.

After martial arts I came back to my computer to sort of wrap up the day and I came across an older (from March 2009) and rather disturbing story about something I have LONG-suspected – that a great number of contestants who appear on “The Biggest Loser” gain their weight back – that they are basically set up to fail.

Now, before you go getting all “hey wait! You said you liked this show and it does inspire me” on me I will say, for the record that this is only my opinion and I, too, have been and continued to be inspired by the weight loss dreams of its contestants. I find the human stories of people fighting the “battle of the bulge” all over this country very moving and inspiring. I really do. However, the problem I have isn’t with that. It’s with the methods the show uses to get people to lose weight and how unrealistic it is given the real world we all face.

Just to recap what I’ve said before, I believe (again, only my humble opinion) that “The Biggest Loser” is unrealistic because of how the show sequesters people from the real world and puts them through an incredibly and rigorously intense two/three month fitness regimen to lose the weight we see on the show. In other words, of course you’d lose weight – it’s the only thing you have to do for that entire time. It’s your only job. That is what is unrealistic. When the real world comes creeping back in so do the pounds because you have neither people yelling at you to keep going nor the equipment at “the ranch.”

Again, this is just my opinion however it seems to be shared by two others – Kai Zwierstra, runner-up on “The Biggest Loser” Season Three, and Season winner, Erik Chopin. Not only does each one confirm what I suspected their stories are really the heartbreak of it all.

In a story that ran in the Anchorage Daily News, in reality stardom’s after-light, it seems getting skinny on national television didn’t melt away her problems. Instead, it magnified a volatile all-consuming cycle with food and exercise Zwierstra (who appeared on the show under her maiden name Kai Hibbard) doubts will ever go away. It caused her to lose weight in very desperate ways while on the show, including that final weigh-in night. It caused her to use Ex-Lax. It caused her to make herself throw up.  Please read the entirety of her story. It is absolutely eye-opening and part of what you don’t see when the cameras stop rolling (both on and off the set).

Then there is the story of Erik Chopin, who after losing 214 lbs. (he started off at 407) was crowned the winner of Biggest Loser season 3. But after the reality show was over and the trainers had gone home, the deli owner from West Islip, N.Y., slowly gained the weight back (he got back up to 368 lbs.).In January of this year, Erik became the subject of a Discovery Health documentary, “Confessions of a Reality Show Loser,” which chronicles his story and his new attempts to re-lose the weight and do it right.  He even went on Oprah to talk about his weight loss and re-gain.

In the article from Anchorage, “The Biggest Loser” executive producer Mark Koops said about half of the show’s contestants keep the weight off. Half! And, that counseling isn’t (ISN’T) part of the show’s plan. How can it not be when people, in a very short, intense amount of time, give up their normal lives, workout all day, lose a tremendous amount of weight then get thrust back into actual reality and are still expected to keep going. That’s crap and not realistic, or healthy.

Also from the article is a quote from Lynn Grefe, CEO of the National Eating Disorders Association. “Compulsive overeating is a disease,” she said, “with deep psychological roots. The show makes a spectacle of people’s pain. Can you imagine doing that with cancer — whose tumor is going to disappear faster?” she said. “My chemo versus your chemo?”

I guess what I am saying, and what I have always said is to take weight loss seriously enough to know there are no quick fixes or “magic pills.” And that shows like “The Biggest Loser,” while inspiring on some level, do have a reality to them you don’t see and you can’t take what you see on the screen as real reality.

It is television, after all.

My friends, I am sore today.

Yesterday I had the incredible opportunity to have my first (key word – first) mixed martial arts workout with martial arts and self defense expert Doug Shaffer. I knew this was going to be a down-and-dirty workout. I knew I was going to sweat. I knew I was going to sleep until noon (well, 9:30 a.m.). I knew I was going to hurt today…

…and I loved every minute of it.

The martial arts I am learning are a mixture of Kempo, Ju-Jitsu and American kickboxing, so I started my training by learning how to punch. I put on my MMA (mixed martial arts) gloves and I went to work learning how to throw a punch (something I am proud to say I have never done in my life in the real world) using the heavy bag. After that, I started moving around the bag punching which is harder because I had to concentrate on what I was doing. Once I get comfortable with it I won’t think about it, I will just do it.

Next came kicks. Yep, no “Karate Kid”  “wax on, wax off,” “hang your jacket up” stuff. I went right into kicking and how to properly kick (with a flat foot against the target). Then into using my knees. Then into a combo of all three.

Can you see the sweat dripping from me? Believe me, it was in buckets. But that’s a good thing. That is what I signed up for.

After that, I did some reverse push-up thing which really hurt (which, again, is good), shadowboxing, kick-walking (which is the only way I can describe doing kick exercises while advancing on the mat) and a cool yet strenuous reverse-spider movement thingie that I still don’t quite have the hang of yet. All this while learning how to do all this breathing through my nose and not my mouth (it’s harder than it looks if you’re used to mouth-breathing like me). We wrapped up by doing stretches which really did limit how much I hurt today. Stretches are key after a workout like that.

Afterward I was exhausted. I was sweaty (scratch that. I was mega-sweaty). I was thirsty…

…and my ass hurt.

But what an incredible workout it was. It’s the kind of workout that should hurt. Sweat means you are burning fat and I was doing that. I was working muscles I never knew I had (like behind and under my shoulders) and I was getting my body into a new kind of workout to help trim off this remaining ten pounds and, hopefully, firm up what’s left. And when you have an instructor like Sensei Doug, who wants to help people not just train-up for martial arts but get to their personal goals or weight loss, fitness or self-defense it turns a hard-as-hell workout into a partnership.

Want to know the kicker (ha, I made a martial arts joke)? I do all this again tomorrow (I did say it was my first lesson), probably harder and faster, to test what I’ve learned and to build on that. And what does that mean?  It means I so need to finish writing and get my sore ass to the gym to workout, which I finally think I can do not that my body has warmed up a bit and isn’t so stiff.

There is a saying in the studio in which we trained which I am going to share with you all today, because it applies to all aspects of life…

“A black belt is a white belt who didn’t quit.”

Damn right, and neither will I. Hell, if I can do it with my flabby arms, thighs and belly, anyone can.