I believe most people have a desire to give back in some way. Sometimes giving back is being available in an emergency. Like watching the neighbors kids because her husband was in an accident at work. Other examples might be; mowing a sick friend’s yard, or helping an elderly acquaintance move something heavy. Whatever it might be your health, strength and energy levels could make the difference when it really matters.

Your health matters to your kids. Kids want to play, and they want to play with you! We have all heard this before but it is true, there is only a short time to enjoy those years, then one day they are gone. When the kids are moved out and have started their own families the greatest treasure you will have is the memories of the time spent with them. This past summer I took my little girl to Cedar Point in Ohio.  My dad and his wife were there with us. We got there early, then about two thirds way through my daughter wanted me to carry her because her little 6 year old legs were getting tired from all the walking.  She kept wanting me to pick her up throughout the evening and my dad asked if I wanted to rent a cart. I adamantly said no. I realized this might be the last time she asks me to pick her up and I wanted to cherish every moment! I’m so glad I was able to carry her!

It’s important to spouses or significant others to be healthy and fit. People tend to be more active when they are fit and healthy. Getting out of the house, date nights, planning trips, or simply taking walks together as a couple are important.  Intimacy is also greatly influenced by health and energy levels. I’m not saying being healthy is the key to a great relationship but it won’t hurt it.

I don’t know any lethargic motivated people.

Motivation takes energy, relationships take energy, going out takes energy, intimacy takes energy, kids take (a lot) of energy, LIFE takes energy.  Need I say more?

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Yes, the scale is ONE way to track progress; however there are many other means of measurement that are helpful. The way a person looks in the mirror, how clothes fit, body fat percentage, lean muscle percentage, a tape measure, how one feels, energy levels and what others say are all other methods to consider.

The point is, don’t focus on weight so much. I tell my clients I want them to gain muscle and most of the time the response is “GAIN”, I hired you to “LOSE” weight not gain it. Women are most concerned about this. They don’t want to look bulky, they don’t want to look manly, and they think I want them to be body builders, and so on. I hear woman say it all the time “did you see her arms”, or the guys say, “I want guns”. The lines, curves, and shape of a toned body are a work of art. Well proportioned muscle on a woman enhances her feminine beauty and for a man it pronounces his masculine form.

First of all muscle is 3 times more dense than fat and the goal is to have this muscle distributed throughout the body, not all in one place. Second, for every pound of muscle gained that’s 50 more calories that will be burned per day doing nothing. Think of muscle as an engine; the bigger the engine is the more fuel (fat) that will be burned.  For a woman, I would like to see a 5 pound gain in lean muscle. That’s an increase of 250 burned calories per day. For a man 10 pounds of lean muscle mass is the goal. That’s an increase of 500 calories burned per day. If the goal is to lose fat, a 250 to 500 increase in calorie output will be a big help to get it off and keep it off.

Cardio is important, keep doing it but resistance training is also very important. That’s another problem with diets.  A temporary change of eating habits will dramatically reduce the probability of lasting results. However, a lasting change in eating habits and changing one’s body through cardio and resistance training will dramatically increase the chances of getting the fat off and keeping it off!

You can build a stronger, healthier, faster, stronger body.  The wonders of the human body never cease to amaze me. Treat it right and reap the benefits!

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So, does the participation in regular sexual activity help with weight loss? It starts with the basic principal of calories in VS calories out; sex burns more calores then just sitting still. This then begs the question, how long and how often? The problem with this question is the fact that it takes two to “tango”; moods, life, stress, schedules, kids and work all get in the way of how frequenly sex can happen. The second problem with the question is the fact that the duration has much to do with ones own state of mind and physical abilites/stamina.

The better question is, does losing weight improve the quality of sex? Absolutly!! Since sex is in fact a phsical activity. The better physically fit a person is the better sex can be. The other side of losing weight is feeling more confident. The more confident a person is, the more sexy (sexual) a personl feels. When people feel better about their birthday suit the more confident they are to show it off to their partner.

Exercise improves the health and strength of the cardiovascular system. For men, sex will not work very well without adequate blood flow! Men can’t rise to the ocasion if they are not getting proper blood flow (you get the point). Before running to get the “blue pill” try running on the treadmill first. For a woman, exersice can improve how everything “flows” and can increase the level of stimulation by improving the strength, tone, and control of the muscles inside the female organ.

One of my philosophies about weight loss is about optimum health and eliminating any deficiencies through proper nutrition and supplementation. If we are deficient in any nutrient it will affect our bodies negatively thus affecting our ability to lose weight in a healthy way. The same is true with sex. Nutritional deficiencies, will affect libido, it will affect performance, and it can affect stimulation and sensations. Bottom line, good nutrition makes for better sex.

I don’t want to come across as shallow or mean but we are a very visual society. Appearances do matter. I can’t begin to count how many clients have told me how their sex life has improved becuase they lost weight and are more physicaly fit. Men tell me how their wives grab their toned arms and look at them and smile or how men can look at their wives and be serious when they say “you look good in that dress”. There is nothing like being able to look at your partner and say with honesty “you’re looking good”. With those kind of looks and compliments going around more spontanious sex is bound to happen.

The simple point is, if you’re not in shape, then neither is your sex life. Sure, sex will burn more calories, but more sex and better sex is a great motivator to loose the weight and be healthy.

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Allergic reactions can make the person feel sick, fatigued, and moody which will decrease motivation to exercise.

It’s remarkable how so many people go about their lives with food allergies and don’t know it.  I believe it’s one of those things everyone should be tested for.  It could be life changing!  Think of it this way, if your immune system is compromised by an allergic reaction to food, you are more susceptible to getting sick.  Even seasonal allergies can be worsened by food allergies.  If you get sick more than once or twice a year, you may want to get tested.  Its money well spent, it’s an investment in you!

So when taking all these factors into consideration, yes, a food allergy can affect weight loss.

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Iron is a mineral the body needs to function properly.  It is found in red blood cells and carries oxygen to every cell of the body.  If you do not have enough iron, this can lead to fatigue and anemia.  To burn fat the body needs oxygen.  If your iron levels are low the body cannot oxidize fat as well as it should, therefore slowing your ability to loose weight.

Without enough oxygen, fatigue sets in and slows down ones metabolism, which will in turn decrease total daily calorie burn.  Try lighting a fire without oxygen, it can’t be done!  The same is true with our bodies.  You can’t burn fat without oxygen.

If you have been told you have low iron by your doctor and have been told to take an iron supplement and you’re not; you’re only hurting yourself.  If your energy levels are low and there is no explanation as to why, get checked out by your doctor, it’s a simple blood test.  Women are more susceptible to anemia than men, not to say a man can’t have this issue.

Sometimes it’s the little things that make a big difference.

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Starting where you are!

I see it all the time. People reading magazines, looking up articles online, and watching infomercials about the latest workout program.  I watch them sometimes just to see what’s out there.  The other day I watched an infomercial which had one training philosophy and a second one right after it that completely contradicted the first.  I had to laugh, but at the same time, I shook my head with frustration.  What are people to believe?  What is true?0

There is a lot of good information out there, but how is one to know what is good?  My goal in this blog is to attempt to give some basic tips so anyone can know the difference and know where to start.

The first and most important step is to know yourself.  Where are you physically?  When was the last time you had a physical by your doctor?  It’s important to know if there is anything going on that needs to be addressed first.  Knowing your blood pressure is important so that when starting a workout program you don’t overdo it and cause too much stress on your cardiovascular system.  Knowing your cholesterol levels will give clues as to possible changes that need to be made in your eating habits.  Testing for other deficiencies will also give more clues to other changes that need to be made and supplements that can be helpful to correcting those deficiencies.  There are many other tests your doctor may suggest but the point in me saying this is to know where you are so you know where to start.

I want to caution people when thinking about purchasing workout videos or finding a workout program in a magazine or other sources. Workouts you find from other sources were designed for someone else, at their fitness level, and at their pace. I would NEVER put my 89 year old client, my 400 pound client, or my client with a heart condition on the “crazy workout” or any of the others you see on TV.  I have known countless people who have been injured by doing such workouts –  joint pain, strained tendons, and muscle strains.  They were simply not ready for it.  I would say most people are not!

The second step is how to find the right information to get started.  The most important thing about all information is to know the source.  Just because someone has a degree does not make them an expert, and just because someone does not have a degree does not make them not worth listening to.  The people I have been most impressed with are those who have a verifiable track record and are educated either by schooling or life experience. Either way, they know their craft and they do it well!  Check the sources of information, verify, ask questions, ask for references, and seek out testimonials.

When looking for information about your goals, be specific.  If you’re looking for a trainer, here is where I will get on my soapbox.  Trainers are a dime a dozen.  Anyone can get a certification but that does not mean they know what they are doing.  I have worked for many of the major gym chains over the course of my 15 years of training.  I own my own company now, and I have seen it all.  I have been in management in some of these gyms and interviewed quite a few people who called themselves trainers.  A good trainer must be well rounded and have experience working with various body types.  Every person is different and has different needs.  No two people are the same, so every person must have a plan that is customized for their needs and health condition.

Sometimes we see shows on TV where the trainer puts a person through an incredibly intense workout on the first day, to the point where they are ready to cry and pass out.  Those people where tested by a medical team first.  Those people where put through stress tests, EKGs, blood tests, blood pressure checks, etc.  No gym or trainer that I know of has the resources to do that kind of testing and neither do I.  Because of that fact, I will not put a client through such an intense workout until I am convinced they can handle it.  A good trainer should start slow and get to know you first before taking it to the next level.

More to come…

If you have any questions please contact me at:

www.vimtrim.com

getfit@vimtrim.com

(480) 264-5120

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Gluten, Gluten Everywhere!

Seems like everything you eat has gluten in it!  But what is gluten, and is it really bad for you?  You decide:

Gluten is the protein found in grains such as wheat, rye, barley, and sometimes oats.  It’s the stuff that makes dough sticky.  The food supply in our country leans towards a diet that is heavily based on gluten containing grains. Think about it; hamburger buns, pizza dough, flour tortillas, donuts, pasta, cakes, and almost every processed, pre-packaged food contains gluten.  Unfortunately, these are the foods that dominate our food supply.  Man has been eating grains since the beginning of time, but ancient man ate grains in much smaller quantities and the grains that they ate were eaten in their whole form giving them all of the nutrient density of that grain.  The grains we eat today are void of nutrients, highly refined, and eaten in much larger quantities than our bodies were genetically designed to ingest.   This may explain the reason why we are hearing so much about Celiac Disease and gluten sensitivity today.  It seems like just about everyone has some issue with Gluten.

What exactly is Celiac and Gluten Sensitivity?  Celiac Disease is an Auto-Immune Disorder that causes an inflammatory response in the body from the gluten that is found in wheat, rye, and barley.  When gluten is ingested by people with Celiac Disease, it causes the Villi in the small intestine to lay flat.  This is dangerous because the Villi in the small intestine are responsible for the absorption of nutrients.  Ignoring the problem and eating gluten with Celiac disease can cause malnutrition and can lead to other issues such as Crohn’s Disease or Leaky Gut Syndrome.  Gluten Sensitivity, however, is a Non-Allergic, Non Auto-Immune condition that can have the same symptoms as Celiac but won’t damage the small intestine.  Symptoms of both include:  diarrhea, malabsorption, anemia, anxiety or depression as well as a variety of behavioral disorders, headaches, brain fog, fatigue, weight loss and many other symptoms.  If you have a combination of these symptoms and notice that they seem to flare up after eating gluten it is important to have your doctor perform a blood test to determine whether or not you have Celiac.  If Celiac is ruled out, it is safe to assume that you have Gluten Intolerance.  Either way, eating gluten free is a necessary way of life.

Eating a gluten free diet can be very satisfying and can be a much healthier diet than eating a diet containing gluten.  You’ll find that you are eating a variety of healthy whole grains such as brown, black & wild rice, quinoa, beans, all the veggies and fruits you care to eat as well as lean meats, fish, nuts, and dairy.  There are also a wide variety of gluten free options available today which help make it easier.

Food should taste good and be a satisfying part of your life.  Living without gluten can be done in a way that doesn’t leave you feeling deprived.  Learning how to navigate around gluten is something that a health coach can help you do.

Kristin Peterson

AADP Certified Health Coach

(480) 264-5120

www.vimtrim.com

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There is much conflicting and downright misleading information permeating the media and the Internet. People try every new fad that comes down the pipeline only to find themselves disappointed or even worse, injured.

Personal training with VIMTRIM is the Anti-Fad. No games and no gimmicks! We base our training on the latest scientific research and facts.

If you have thought about using the professional service of a personal trainer here in Chandler and are not sure where to start, start here! We offer a complimentary session with no obligation. We are confident that once you try VIMTRIM , you will tell your friends and family about us!

The best part is we can come to your home or you can come to our gym! Whatever is best for you!

Thank you and see you soon!

Call us at (480) 264-5120 or email us at getfit@vimtrim.com

www.vimtrim.com

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Did you know a multivitamin can help you lose weight? Most people are deficient at some level. If you are deficient, that will affect your metabolism which will in turn affect your capacity to burn calories (FAT). Optimum health is the goal. If you are optimally healthy, then you are at your greatest capacity to look and feel your best.

When choosing a multivitamin, there are many brands; New Chapter is a great brand, but a little pricy. Natures Way – Alive!, is a good, middle of the road, multivitamin. Men should choose the one without iron and a woman, who still has her monthly cycles, should choose one with iron.

I’m sorry to say that most people don’t eat perfectly, and even those that think they do could more than likely still have a minor deficiency. A multivitamin is a good idea.

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What is a balanced diet?

A balanced diet means getting the right types and amounts of foods and drinks to supply nutrition and energy for maintaining body cells, tissues, and organs, and for supporting normal growth and development.

How do I eat healthy and loose weight?

It’s possible to eat a healthy balanced diet and not loose weight. There is a difference between eating healthy and eating healthy in such a way that is conducive for weight loss.

The first step is to eat clean, eating clean means removing additives such as; artificial colors, preservatives, artificial flavors, artificial sweeteners, and foods known to contain pesticides. It’s also important to dramatically reduce the consumption of the following; saturated fat, trans fat, cholesterol, refined sugar, salt and alcohol. When possible choose organic, especially meat and dairy due to the hormones, antibiotics and other drugs used in the raising of animal products.

Step two is developing a pattern of eating. The body thrives on consistency. Try your best to not miss meals. When time is an issue, meal replacement shakes are a great option or meal replacement bars. The pattern of; breakfast, snack, lunch, snack, dinner, snack is ideal but in most cases is not practical. Most people are able to work with 3 meals per day.

Step three is to adjust portion size. For the most part counting calories in everyday life is not practical. The goal is a life style change, which means changing old habits to new ones that will bring about the changes you want and have them last a life time. Breakfast should consist of the majority of the daily carbohydrate intake, about 60%. Breakfast should also be the largest meal ofthe day, due to the fact that what you eat in the morning will affect how you feel the rest of the day. It is vitally important to fuel your metabolism. Lunch should provide about 30% of your daily intake of carbohydrates. Dinner should provide about 10% or less of carbohydrate intake. Do your best to make dinner primarily protein and vegetable based.

Step four is to be more aware of when you eat. When you wake up, eat as soon as you can, make eating breakfast a priority. It may take time to develop the habit of eating first thing but do not make it an issue of huger, make it an issue of need. Do it because you need to not because you’re hungry. When it comes to dinner try your best not to eat too late. Try not to eat any later than 3 hours before bed time. Avoid late night snacking. Drink more water when you feel hungry at night. Do your best to keep alcohol consumption on the weekends.

Take it step by step, one day at a time, and one change at a time. This is not a diet, this is a life style change…

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