westufit.com Blog

Our world is bursting at the seams with new technologies attempting to help us communicate with one another, yet it seems that the average human being is losing their ability to be social.  Interesting, isn’t it?  I grew up in the age of AOL and AIM where you could chat with your friends over the internet using a confounding new language full of LOL’s and TTYL’s.  I don’t actually believe I have ever said LOL and meant it in the presence of an actual human being; and if I ever do, I give you full permission to punch me in the jejunum.

It makes my brother laugh when I have to ask him what language he is speaking when he texts or tweets me.  It just makes me feel old.  I think I will experiment with this new youth language.  Instead of telling my wife “I love you”, I will just say 143.  She will probably respond with “XME?” (XME= excuse me).   People think doctor’s handwriting is hard to read and understand now, just wait until they start texting patients their diagnoses and test results in abbreviations.  I’m sure it will be much better!  “XME, IAAD & u hv NADT.”  All you will think is “OMG, wat da heck iz NADT?” (IAAD =I am a doctor, u= you, hv= have, NADT =not a darn thing, wat=what, da= the, heck=heck, iz= is).

This world is an amazing place and technology has made it even better.  How much better is always up for debate, but don’t let your technology get in the way of a good old fashioned face-to-face conversation or phone call.  We’ve all substituted a quick text so we don’t actually have to speak with that person. It happens. Heck I am certain I have texted/been texted by a person in the same room as myself.  Weird, I know.  I am about as certain saying that text talk is a great way to communicate as I am in saying the couch will be a nice place to sleep after I try the “143″ instead of saying I love you to my wife.

Communicate people! Sit in front a friend/family member…..even Skype!  The face-to-face contact will mean so much more, I guarantee it.  Don’t lose the ability to be social. It is what separates us from the animals.  Actually some animals are much more social than we are, probably due to the fact that they don’t have thumbs to text with.  Go be social. TYVM & HAND. (Thank you very much and have a nice day).

Yes those are all real abbreviations, the internet told me so.

It’s what I said to myself right before my 2nd daughter, Ella, was born.  I knew sleep was about to be scarce for a few months.  I knew my free time was going to be cut in half.  I knew that if I was to be a role model of health and fitness something had to change.

I worked out and conditioned myself regularly; 4-5 times a week, 20-30 minutes a session.  I knew that wasn’t going to increase.  In fact I knew that getting my workouts in were going to be tough and there were going to be days I would be too tired from not sleeping the night before.

So I looked at my food intake and said “But I eat healthy.  How can I make better choices here?”  Then I really took a look at what I fueled my body with and noticed I really could do better.  I’m a firm believer in the 80/20 rules  - eat well 80% of the time and enjoy the other 20%.

I was going to clean up my 80% even more so than what I was already doing.

My 3 changes:

1. Consume way more fruits than I’ve ever consumed in my life.

2. Consume way more vegetables than I’ve ever consumed in my life.

3. Slightly reduced the amount of meat in my diet – replaced by all the fruits and vegetables.

The Results:

Only 6 weeks after I have made these 3 changes to my food intake, I have dropped 2.3% body fat.  Doesn’t sound like much I know, but I was already at 8.6%.  I didn’t have much to lose in the first place and, get this, I wasn’t even trying to lose it.

Think about it:  I made 3 changes to an already healthy food intake and made massive gains.

You say you eat healthy, but where can you make 3 small little changes to the 80% of your food intake?

“The Best That Never Was”

In the early 1980’s in Philadelphia, Mississippi, there was an incredibly gifted High School running back named Marcus Dupree.  Many people had never heard of his story until ESPN’s series “30 on 30”.  It’s an incredibly sad and yet uplifting story of “The Best That Never Was”

Marcus was the top recruited HS football player in 1981. His high school coach, Joe Wood, answered more than 100 phone calls a day from colleges wanting Marcus play for them.  Even his family was heavily recruited, in order to help Marcus choose one school over another.  Many promises were being given along with a lot of cash and gifts.  After much contemplation Marcus choose Oklahoma University, much to the dismay of his family.

Upon his arrival at OU, Marcus soon realized that he was a small fish in a big pond.  He was going to have to earn the starting running back position.  Marcus frequently got into verbal confrontations with the coaching staff, especially head coach Barry Switzer.  He felt that coach Switzer was getting on his case too much. It wasn’t until later in life that he realized that the coach was only trying to get Marcus to become even better.  When he finally got his chance to play he was something special to watch.  Marcus played most of his freshman year.  His sophomore year started off rough.  After a loss to the University of Texas in which he was knocked out of the game, Marcus vanished.  Marcus left that game still feeling the effects of a concussion and not sure if he wanted to play football at OU.  There were many voices in his head including family and friends.  They convinced him not to return to OU.  That decision would haunt him the rest of his life.

Marcus eventually went on to play for the New Orleans Breakers, a team in the USFL.  A close family friend and a man he trusted helped him to negotiate the substantial contract he signed.  This close friend went on to rob Marcus blind.  Later on this lead to severe financial troubles for Marcus. Marcus troubles were just beginning.  Before a game, he had a premonition that something bad was going to happen and nearly decided to sit out.  The team needed him however and Marcus decided to play.  He broke loose a run in typical Marcus Dupree fashion and as he was just to go out of bounds he got hit and went down hard.  Marcus would not get up.  He tore his ACL.  At the time a career ending injury.  Marcus was devastated. Upon his return to the family home in Mississippi Marcus gained about 100 lbs of weight.

About five years later Marcus would finally get his chance to play in the NFL.  He worked hard to shed off the fat he gained during his time off and showed up to the LA Rams training camp in unbelievable shape.  He made the roster and played for two seasons before finally being cut from the team.  The greatest lesson from this story is that “The Best That Never Was”, never gave up!

“The most difficult thing is the decision to act, the rest is merely tenacity. The fears are paper tigers. You can do anything you decide to do. You can act to change and control your life; and the procedure, the process is its own reward.” -Amelia Earhart

What truly is the most difficult in regards to creating change? I can go around and make a lot of decisions to act but then the hard stuff begins which consists of the work and effort that go into making the aforementioned decisions meaningful and worthwhile.

Amelia, I applaud your life achievements and what you stood for but I am going to have to disagree with you here.  I can’t bring myself to disregard the tenacity and mental fortitude that are necessary in order to invoke change in your life.

Decisions determine the path you take but “the rest” takes you down the chosen path, over the rocks and through the obstacles that may get in the way.  Sometimes those rocks are boulders and other times they are merely pebbles but no matter the size you have to be able to get past them.

Your tenacity is what allows you to get things accomplished.  Better yet, your tenacity is what makes you get things accomplished.

Look around and study those who have accomplished great things.  They have an insurmountable will, a determination that is unmatched and unstoppable.  It’s within each of us.  We just have to tap into it.

Maybe Amelia was just downplaying tenacity so she wouldn’t give up the secret to her success.  Perhaps she was just trying to reach her goals before she let others in on her success.  No matter her reasoning, she knew the role her tenacity had in her success.  She was a leader and role model and earned each of her accolades.  If only we could be so “lucky”.

March Madness

Spring break makes March fun and all, but the NCAA basketball tournament, known as March Madness, makes it great.  March Madness is three weekends of documented decreased productivity at work, high fan excitement, and most importantly the Cinderella story of the underdog.

I highlight the underdogs not only because they are what make the tournament so fun to watch, but because so many people find themselves rooting for the “little guy colleges” that they probably couldn’t locate on a map.  These smaller schools are often overlooked by the higher ranked teams they face.  The media frequently states that these teams can simply enjoy being in the tournament because they “have nothing to lose”.

What is nothing to some is EVERYTHING to others.  Just because they are ranked lower doesn’t mean they don’t want it just as badly as the team they’re up against.

Underdog stories are everywhere; Rudy, Rocky, the 1980 Miracle on Ice, David vs. Goliath, and the cartoon superhero named Underdog are all examples of underdog stories (the dog I am not so sure about, but his name matched).  The movie Dodgeball: A True Underdog Story is another, although its historical factuality is debatable.

There is a saying that goes something like “hard work beats talent when talent doesn’t work hard.”  The coaches of long shot teams preach this concept daily.  It is easy for those on top to get complacent and satisfied.  That is why it is crucial to never stop working hard and competing in life to get what and where you want.

Achievement may seem improbable or difficult at times, but it is NEVER impossible.  Your success depends on your mind frame and determination.  Your hard work WILL allow you to achieve your goals and push past your competitors on the hard court of life.  Rudy finally got to play, Rocky beat Apollo Creed, the 1980 US hockey team defeated the more talented Soviets, and (insert your underdog story here).

The underdogs attract our attention and enter our hearts because we can relate to them.  Each of us has been counted out, even by ourselves at times.  Do the unthinkable!  Shock the world!  Better yet, shock yourself and push yourself past what you think you’re capable of.  If you find it to be difficult, just start the Rudy chant in your head.

The world is full of underdog stories.  If you don’t believe me, just turn on some NCAA basketball this weekend to catch a glimpse.

Is the life you're living worth the price your paying for it?

Seriously.  Take a look at your health - your body, face, blood pressure, weight, energy and your ability to simply move.  Are you truly happy with the current state of your physical health?

You can probably say that your physical health doesn't slow you down that much.  If we take a look at most of our jobs, they don't require much physical effort over the course of an 8 hour work day.  It's more mental than physical so you operate at half capacity and can get away with it.

But what if you were attacking your days with just 20 or 30% more energy than you have today?  You see, great performances (pursuing your career, caring for your loved ones, weekend sports, dating your spouse, playing with your kids, improving your health, living a life of purpose) are not about continually expending as much energy as possible.

No.  Great performances are about the ability to expend energy at very high levels for measured periods of time, offset by periods of rest and renewal.  Great performances come from within.  By owning your own change, you become PROactive with your life instead of REactive.  It takes focus.

The problem in the world we live in is that focus, our undivided attention, is under siege.  We have never had so many avenues available to distract ourselves - email, texting, facebook, twitter, blogging, LinkedIn, TV, and on and on the list could go.

The great challenge of our times:  The ability to delay gratification and put aside short term indulgence for long-term, focused value.  Own your own change by starting in a new direction.  Here's what happens when you start a new direction: your self-esteem increases immediately!

Starting in a new direction could be as easy as eating an apple.  An apple a day could make you the healthiest you've ever been as part of the commitment to that new direction.  Nobody has to be around and you don't even have to announce it to the world.  Munch on the first apple and say this is the beginning of a healthy lifestyle that will give me the vitality to do whatever I want for the next 30 years.

Now if you eat an apple the second day, you almost become delirious.  You say "WOW...I'm on my way!"  With just 2 apples?  YES!  "I did it yesterday and I did it again today."  This is proving to yourself, without an audience, that you're in control.  You're on your way to the healthiest you've ever been.

That's how easy it is to change the direction you're traveling.  It's a small, daily journey to change direction.  The choice is yours.  As Gandhi once said "Be the change you want to see in the world."  Don't wait for someone else to take the lead.  Be bold.  Take action.

Own your own change!

“Don’t resent growing old.  Many are denied the privilege.”  – Unknown

Let’s talk about the MASSIVE elephant in the room for a second: Growing Older.  About the only thing in life that comes to us without effort is aging.

Everywhere you turn, products and services are trying to help you defy the aging process.  Pop this pill to boost testosterone; rub in this cream to wipe out wrinkles; eat this “special” berry to live longer. You could detox for 3 days to increase hormone regulation and drink this tea / juice / “unique” formula for anti-aging benefits (all claiming to provide youthful results).

We are a world obsessed with looking, feeling and (sometimes) acting young.  Most of us are in denial about growing older.  We think we’ll always be able to play strenuous sports, travel anywhere we want, or continue working 12-14 hour a day.  Just assume that if something goes wrong, we’ll be able to fix it.

The reality of growing older tolls on our minds and bodies:
- Declining strength & lack of energy
- Sagging body parts & increased wrinkles
- Failing vision & hair loss
- Trembling hands & painful joints
- Forgetfulness & loss of hearing

It’s an endless list of stuff that doesn’t work very well anymore.  Is this all that we can expect from growing older?  Or can it be something more?
Growing old has its limitations but if you prepare mentally, physically, emotionally and spiritually for whatever comes your way, it will make all the difference.
Prepare now for the challenges that might lay ahead.
Aging will not take you by surprise if you prepare.
Embrace aging as part of the grand plan for life.

Whether you’re 23, 51, 67 or 93 (WUF’s oldest client is!!), you still have a purpose here.  Are we producing fruit that replenishes others or do we complain and drain others that look forward to living full lives? By our attitude do we make the young among us dread growing older?

Growing older doesn’t exempt us from fulfilling our purpose in life.

Look to impact those around you regardless of age. Look for the higher purpose in every circumstance and in every face or voice you encounter daily.  For a wise man once said “the time He has given you is not without PURPOSE.”

Prepare for each day by opening your eyes to what’s going on around you.
- Your smile can be purposeful.
- Your pain can be purposeful.
- Your journey though life can be purposeful.

In a world captivated by speed and instant gratification, our infatuation with relics, antiques, and well-worn jeans seems disconnected. Growing old is authentic, genuine and valuable.  Embrace it.

The measure of life is not it’s duration, but it’s donation.  Don’t retire from life.

You’ve been given the dignity of choice.  You’re not a robot.  The CHOICE:  To be part of who we were meant to be or ALL of who we were meant to be.

Enjoy your purposeful journey as you grow older.

In honor of Leap Year, here are 29 ways to
LEAP INTO PURPOSEFUL HEALTH

• Start writing down your food- It is worth the time and can save you each day from the overeating that is keeping your from your goal
• Cut artificial sweeteners- your body doesn’t recognize the chemicals as anything useful and therefore they can cause inflammation in the body.
• Stop eating out- except maybe for a once a week cheat meal.  The average meal when eating out will range from 700-1500 calories.
• Visit the outdoors- get off the couch and go do something.  As simple as that, put down the phone, turn off the TV and get moving.
• Plan your grocery trips- If you don’t the other option is to follow your stomach which will always lead you in the wrong direction.
• Learn the word “no”- Most of the time when you want something in life ( lower bf percentage) you have to say no to the  things you like but are keeping you from getting it (fast food, alcohol, desert, etc.).
• Get the family involved- Success is much easier when you have a team of supporters going down the same healthy path.
• Avoid the fad diet- They just don’t work! If someone or something is promising you a result that sounds too good to be true, it is!  Starving yourself only leads to a poor metabolism.
• Keep temptation out of the house- Why would you keep cookies, ice cream, wine, whatever your temptation might be, in the house if you are trying to improve your health?!?!?
• Donate the clothes- If you have lost weight, don’t keep your “fat” clothes.  Don’t give yourself that option to go backwards!!!!
• Stop making excuses- If you don’t want to lose weight, then you won’t.  To win in health, you have to change the way you think and your lifestyle.
• Throw away the magazines- Or better yet, don’t buy them.  Women, stop looking at the celebrity magazines with air brushed/ photoshopped females.
• Use accountability- If it is a weekly weigh in, a weight watchers meeting, whatever it is that you can utilize to keep yourself on track, do it.  Accountability works!
• Get on a plan- Rarely do people succeed without a plan.
• Listen to a motivational CD- Why not?  We all need encouragement.
• Unify your life-  Bring health into all areas in your life.  Success will not come unless you truly embrace it.
• Stop mindless eating- Are you watching TV and eating, are you eating off your kids plate, are you just eating because you are bored?  Yes!  Then stop it!
• Use your successes to promote more success- Write down the little successes you have had, they will remind you that you have done a good job and will continue to do so when times look hard or impossible.
• Reward yourself with a treat- No one expects perfection from you, enjoy a treat a week.  But don’t go down the path of always feeling you deserve this piece of chocolate, this glass of wine.  What you do deserve is good health!
• Ignore your friends- If you have negative people keeping you down, run away.  It is amazing what those around you can do to your success.  Many people are intimidated by success; it causes them to be negative Nancy and bring you down with them.
• Subscribe to a healthy cooking website- Many websites out there will send free recipes out daily, sign up and take away the work of you having to search out what’s for dinner tonight.
• Give more- Are you really pushing it in all you do?  Are you giving it 100% in your workout, training, sprinting, and attitude?
• Ask for help- If you are having trouble getting to the gym?  Hire a trainer or meet up with a friend who enjoys working out too.  Don’t be afraid to ask for help!
• Don’t quit- Consistency has proven to be one of the key components to success.  Success does not happen overnight.  Keep pushing; you already have the momentum going, why cut it off (remember it takes more fuel to get a plane off the ground then to keep it in the air)?
• Write down those goals- And post them where you see them daily.  We all know this is a sure way to head down the right path, yet we are so afraid of doing it.  Why?
• Stay away from infomercials- Whatever piece of equipment they are trying to sell you isn’t going to hold up on the promises it is selling.  Simply put, they don’t work!
• Sign up for a race- We all like a little friendly competition.  Sign up for a race, a tough mudder competition or maybe even a triathlon.   Have something to work towards.
• Read a book- Since you are already interested in improving your health, why not fill your head with healthy information.  When is the last time you read something about someone’s life changing weight loss experience or someone who is still staying active and conquering life with one leg?
• Surround yourself with success- This one came up on number 20, but I feel it is so important to mention again, in a different way.  Those who are just blah about life and health are not doing anything to help you be the best you can be.  Who is that friend that believes in you always, that compliments you even when you feel there is nothing to be complimented about and who is also trying to be the healthiest she can be?  Hang around her, she is good for you!

You CAN do it!

Cassie

Just a reminder that I am not a RD or nutritionist, but here are my thoughts on what that would look like.

Breakfast:

Organic cut up fruit 1 c.

Ezekiel Good for Life Bread 1 slice

Organic  peanut or almond butter 1tbs.

Snack:

Natural Raw Trail Mix  ½ c.  You would find something like this in the bulk section.  Make sure it has not been salted, roasted, etc.  Just plain and  raw.

Organic Apple ½ of apple.

Lunch:

Quinoa 1c.

Black Beans 1c.

Salsa or Pico ¼ c.

Organic Chicken Breast ½ breast

Snack:

Apple ½ of apple ( the other half from the morning)

Fage yogurt ½ c. with a dash of cinnamon

Dinner:

Salmon Filet 1 piece

Mixed Green Salad

Any veggie 1 c.

Salad dressing, evoo and red wine vinegar 1 tbs. combined.

If your eating habits are far from this, baby steps are fine.  Making too many changes at once can seem restricting, unless you can handle that type of change- then GO for IT!  I hope this has helped somewhat in the direction to take your daily eating habits.   Keep the questions coming and I look forward to next month.

Cassie