How to Be a Social Butterfly without Gaining Weight

You love going out for nights on the town, partying with friends and being a social butterfly with a packed calendar. You are also trying to lose weight, get in shape and improve your health.

Are the two desires mutually exclusive? While your Jackson personal trainer will want you to watch yourself as you dine and even avoid wine, you don’t have to become a shut in as you work on a program. There are simple tips and tricks that can help you stick to your guns and still have the time of your life.

If you want to lose weight and still paint the town red, consider:

• Seeking support before you go out – Talk to your trainer, your spouse or the friends you intend to go out with and let them know you want to have a great time without suffering a weight loss setback. Your trainer can motivate you before you head out and your spouse or friends can provide you with the support you need to say no in the heat of the moment.
• Not skipping meals before going out – Many people believe if they skip meals throughout the day, they can eat whatever they want while they are out on the town. While this sounds good in theory, it doesn’t work. Starve yourself until the evening and you’ll be more likely to splurge on anything that is available immediately upon arrival. Plus, you can slow down your metabolism, which is not good for weight loss. Instead of fasting and then binging, eat small, calorie-controlled meals and snacks leading up to a big event so you can enjoy a normal meal and even a treat while you are out.
• Avoid the nibblers – If you’re at a dinner party, try to avoid the appetizers, especially if they are high in calories and fat. It is all too easy to let a bite of this and a bite of that add up to a whole lot of empty calories! Wait for the salad and the main course instead.
• Order wisely – If you’re eating out in a restaurant, take time to really consider the menu options. Go for an entrée that fits in best with the nutritional program you are following. Most restaurants have very healthy and very tasty alternatives to calorie-laden entrees.
• Be the designated driver – One of the worst things you can do while trying to lose weight or tone the body is to overdo on alcohol. If this is too much of a temptation, give yourself extra motivation to behave. Volunteer to be the designated driver and you’ll have two very good reasons to say no.

Going out on the town can be very difficult when you are trying to drop pounds and get into shape. Restaurants and parties present a lot of temptations. You can stay strong if you plan ahead and formulate a game plan. Ask a Jackson personal trainer or health club pro for additional advice on staying strong in the face of adversity.

Fun Aerobic Ideas

If you think beneficial aerobic activity is limited to hours at a gym working out on a treadmill, think again! Exercises that produce excellent cardiovascular results abound and they don’t all call for equipment or even a trip to the gym.

While regular trips to work with a Jackson personal trainer are always smart, there are some fun things you can work into your routine on off days, when you are away from home or just don’t have time to make the trip. Chances are if you talk to the pros at your fitness center, you’ll even find your club has lots of options to offer that you might not have even considered.

To vary your routine and increase your enjoyment level, consider mixing up your aerobic exercise lineup with such things as:

• Cycling – Get a bicycle, a helmet and hit the open road. Stationary bikes do produce results, but the scenery can get boring fast! If you want to work cycling into your routine, it’s a great exercise that can even benefit your entire family. On off weather days, by all means, use the gym equipment. When the sun is shining, hit the open road for more enjoyment.
• Swimming – This is one of the best holistic cardiovascular activities going. Swimming works the heart and lungs while also toning the muscles. If you don’t have access to a pool at home or in your neighborhood, take advantage of your health club’s if one is available.
• Skiing – This is a great cardiovascular activity that can be a ton of fun, too. Cross country is the way to go to build up endurance and boost muscle tone and calorie-burning efforts. If it’s not possible to take the activity outdoors, cross country training machines are fun to mix into an overall cardio program. Check with your trainer for advice on getting started.
• Sports – There are many sports that can serve very well in place of more structured cardiovascular exercises. Tennis, basketball, football, boxing and even baseball are fun to play and they can most certainly add diversity to your workout routine.
• Dancing – Just get up and dance if you want to work your cardiovascular system and have some serious fun, too. Thirty or so minutes of moving to the beats of your favorite songs can really get your heart pumping and assist in cardiovascular conditioning.
• Taking a class – Aerobic classes, dance classes, Zumba and other organized activities can increase the fun of cardio exercise and even add to the camaraderie level. Check with your trainer to see what classes are offered at your club or keep your eyes open for fun activities offered at neighborhood recreation centers.

While exercise machines will get the job done, a successful exercise program is one that offers room for flexibility and fun. If you want to increase the variety in your program, talk to a Jackson personal trainer for other fun ideas to mix things up a bit.

Myth: Thigh reducers and ab equipment can spot reduce body fat

Let’s face it!  You know this to be true.  Doing only crunches to reduce your waistline simply DOES NOT work.  So why do so many people still fall for the late night infomercial touting sexy abs by using their new and improved abdominal trainer, fat melting creme, or fat eliminating pill?  Answer: desperation, convenience… and a lack of complete understanding of how the body actually works.

Think about it… you didn’t gain the body fat you currently have in just a few short weeks.  And you definitely didn’t tell it where you wanted it to be distributed when you gained it.  The opposite is also true.  It’s not going to go away in just a few short weeks from doing crunches or using a thigh trainer, nor will the body just burn abdominal fat while leaving all the rest to be used up another time.  Your body distributes fat evenly over the body and it burns it off evenly over the entire body.  Now… you may have more body fat in one area over another, but that trouble area is not the only place you have body fat.

The key to burning large amounts of body fat is working all the major muscle groups with complex, multi joint movements in a total body resistance training routine to dramatically change and effect your metabolic rate.  Combined with a good, healthy supportive nutrition plan and high intensity interval training cardio plan, total body resistance training done in this fashion will not only help improve the overall metabolic demand of the workout, but will also help build and maintain lean muscle tissue that will result in a higher resting metabolic rate (calories burned at rest).

Complex, multiple joint exercises are exercises that work more than one muscle group in the same movement.  In the video above, Drew demonstrates a squat press using resistance tubing which works the legs, glutes, abdominals, shoulders, and triceps.  That exercise is far more effective, and efficient, than working each of those muscle groups separately.  Supersetting that exercise with the pushup jackknife exercise and alternating each of them in a circuit fashion will help you complete a workout in far less time as well.

So, get up off those machines in the gym that isolate each body part and start exercising more effectively, more efficiently and more functionally!  If you need more help with designing your total body resistance training routine, request a consultation with a certified Jackson Personal Trainer today.

Fact or Fiction: “Dieting” Will Eliminate Body Fat

Fiction!  “Dieting” will not eliminate body fat.  In fact, long term it will do just the opposite.  Let me explain…

The term “dieting” that I am referring to here is what most individuals call it when they say they are “on a diet.”  I’m referring to restrictive calorie dieting.  This is where you calculate the number of calories you are currently taking in on a daily basis and drastically reduce that amount to produce your desired weight loss goal.  You will initially lose weight implementing this strategy, but unfortunately it’s the wrong kind of body weight.

You see… the body cannot decipher between intentional calorie deprivation and starvation.  Rather than the body adapting to make up for the lower calorie intake by burning fat, it will actually slow the metabolic rate (the rate at which we use energy) and hoard any calories that are being ingested to store as fat to ensure survival.  Due to the lower caloric intake causing the body to hoard and store the calories taken in, the body needs alternative fuel sources and adapts by breaking down muscle tissue for immediate energy.

The overall effect of this is a slower metabolic rate because muscle is a metabolically active tissue.  Lean muscle tissue burns up to 50 calories per pound at rest each day.  If you were to add, and maintain, just two pounds of lean muscle in the course of a year, that would be the equivalent of ten (10) pounds of body fat in calories.  So, by restricting your diet it will effectively cause you to burn fewer calories at rest, making it harder for you to maintain a lean body weight.

Not only that, but because you are taking in less fuel for your body, you will become lethargic and lack energy.  Energy that you need to have effective metabolic enhancing workouts, and energy that you need to stay active. It’s a formula for failure, and one that many try to implement all to often.

The lower energy levels also lead to uncontrollable cravings.  The body senses that you need energy so it relays messages to the brain that you need high energy dense foods and fast absorbing foods.  Therefore, fats and sweets become foods that you crave.  This adds to the body’s natural hormone response to store these calories as fat.

So what do you do if you’re not supposed to “diet”?

Remember, the use of the word “diet” in this article refers to restrictive calorie dieting.  Diet by definition is simply the food you eat on a daily basis.  In order to lose body fat you need to combine an effective exercise regimen, including resistance training, with a supportive nutrition plan that will produce a positive change in your body composition.  But for time sake, let’s cover some simple and effective tactics you can start applying to your diet right now to see results…

1) Increase meal frequency – in simplest terms, eat more often.  Studies have shown that eating 5-6 small meals each day is the most effective method for producing a lower body fat composition.  By eating every couple of hours you are preventing your blood sugar from dropping below levels that cause you to crave high energy dense foods (refined sugars and fats).  You also prevent yourself from overeating at each of those meals because you’re not as hungry due to the fact that you ate just a few hours earlier.  So, you’ll not only eat fewer calories at each meal, but it will be much easier to avoid the foods that are primarily stored as fat rather than used for energy.

2) Drink a lot of water – dehydration can slow your body’s metabolic rate by as much as 50%, making it difficult for you to burn significant calories at rest.  Water is calorie free and can make you feel more full as well.  Make sure you are drinking water throughout the day and especially when exercising.  To know whether or not you are drinking enough water, simply monitor your urine color.  The more concentrated (dark) your urine, the more dehydrated you are.  Conversely, the more diluted (clear) your urine, the more hydrated you are.

3) Eat Your Vegetables – research shows that individuals who consume vegetables regularly each day are significantly leaner than individuals who do not consume vegetables regularly each day.  The reason is because most vegetables are low energy dense foods with a high nutrient value.  Example: 2 cups of steamed broccoli is just 87 calories.  In contrast, just one glazed donut can be as high as 350 calories.  Moreover, the donut is composed of simple, refined carbohydrates that break down quickly and don’t sustain you for very long.  Broccoli is a complex, fibrous carbohydrate that takes significantly more time, and more energy, to be broken down by the body.

You don’t have to restrict your calories and starve yourself to get the lean, tone body that you’ve always wanted.  Quite the contrary.  Eat healthier foods more often and combine that with a structured exercise regimen that includes resistance training, and your goals can be achieved.

If after reading this you are still struggling to connect all the dots, you can (and should) seek help.  Reach out to us, that’s why we’re here.  Submit your questions in the comments section below and we’ll gladly respond as soon as we possibly can.  And feel free to request a no obligation health and fitness consultation.  You can also pick up a copy of our “True Success: Nutrition for FAST Fat Loss” DVD by clicking on the banner at the top right hand corner of this page.

To your success,

Clint Barr

Tips For Making Good Food Choices

You’ve made up your mind to lose weight. You know you need to eat healthier and smarter to make it happen. Unfortunately, knowing and doing are two very different things. Temptations do lurk around practically every corner.

Can you resist and put yourself on a healthier path? You bet you can! These tricks and tips can help you navigate around temptations:

• Make your home a haven – It’s probably not feasible to put yourself out of the path of temptations all the time. You can, however, give yourself one “safe place” where sweets and other treats are not found in abundance. Get rid of the junk food in your own home by giving it away or tossing it out.
• Change cooking habits – Eating right doesn’t mean having to give up on flavor. When you opt to grill, broil, boil or bake your favorite foods instead of frying them, you can make a big difference in your eating habits. Replace heavy sauces and tons of butter with spices and healthy side dishes. Be creative on this front and you are likely to find making good food choices tastes quite good.
• Don’t skip meals – Skipping meals and even planned snacks is bad for your metabolism. It can also make you so hungry at mealtime that you’ll be more likely to select faster, less healthy choices. Eat throughout the day and your hunger level won’t get out of control.
• Order wisely – Even if you have to eat out, try to look for healthier choices on a menu. Even fast-food restaurants do offer alternatives to fried, calorie-laden foods on their menus.
• Stock up on healthy snacks – Replace those bags of chips and chocolate bars with healthier snacks. Fresh fruits and vegetables, low-fat yogurt and other options can fuel your body and satisfy cravings, too.
• Cut out sugary drinks – Don’t overlook the need to stop drinking sugary sodas or juices when losing weight is the plan. Opt for lower-calorie choices and your body will thank you for it.  Water is always the best option.  Feel free to add lemons or cucumbers to make it a bit more palatable.
• Think before you eat – Before popping a doughnut or other unhealthy choice into your mouth, stop and think. It’s also a very good idea to read labels when shopping to make sure you know exactly what you are buying and putting into your body.

Making healthy food choices isn’t easy, but it can quickly become a habit. Be creative in your food choices, vary your menu plans and seek advice from your trainer and you are likely to find that eating healthy never tasted better. Changing lifestyle choices doesn’t mean giving up on flavor or going hungry.

Eat More Fish…Lose Body Fat!

Orange roughy is definitely my favorite white fish.  Great flavor and texture, with little to no “fishy” scent.  Tonight I combined my fish with some fresh baked green beans….  Mmmm!  Another easy, clean, and healthy meal.  Won’t you join me?!

To your health,

Clint Barr

Raising The Barr, Inc.
103 W. Washington Street #B4
Ridgeland, MS 39157

When Life Gives You Lemons…Make Lemonade

As a professional athlete I was at high risk of injuring myself.  The thing is, for the 2+ years that I spent playing in the New York Yankee farm system, and four years of college, I merely had minor injuries.

By minor I mean a broken thumb, broken ring finger, broken hand, 10 stitches in my chin, and two concussions… Whew!  Maybe I was more injury prone than I thought.

But none of those injuries were serious in the sense that they required surgery.

Little did I know that during my years as both a college and professional baseball player I had a developing injury all along that wouldn’t rear its ugly head until now.

In just 9 days I will be having arthroscopic hip surgery to remove a bone lesion on the neck of my femur and repair a torn labrum.  And I have to tell you…I’m worried sick about it.

Recently a client of mine asked me if I was excited to finally get my surgery and have the pain in my hip gone for good.

I can’t say that I’m enthused about the actual surgery itself, nor would I say I’m excited that I am having surgery.

But she reminded me of something that I teach all my clients which is when things such as these present themselves you have the choice to decide how you are going to react to such obstacles.  Your attitude towards how you approach “road bumps” in life can be all the difference in turning them into a spring board for making you stronger.

The Student becomes The Teacher!

And I am forever grateful that she reminded me of this very important fact.

You see, no matter what obstacles life puts up in front of you, you have the power to make the best of it.  Your attitude and outlook on every situation can make or break you.

You can sit on the sidelines and sulk…or you can get your butt in the game and rise to the occasion.  Its simple!

“Nothing worthwhile ever happens quickly and easily. You achieve only as you are determined to achieve… and as you keep at it until you have achieved.”–Robert H. Lauer

So when life gives you lemons…make the sweetest tasting, most refreshing, and outright BEST lemonade you can!

Yours in health,

Clint Barr
Raising The Barr, Inc.
www.bestjacksonpersonaltrainer.com

What's for Dinner?… (follow me into my kitchen)

Spaghetti Squash a.k.a. “Squaghetti”

• Cut in half lengthwise and remove the seeds from the center
• Place face down in about a 1/4 inch of water in a baking dish
• Cook at 350 degrees for 35 minutes
• Remove from oven, drain water and turn squash over
• Fill with your favorite marinara or meat sauce
• Sprinkle with some fresh Parmesan cheese
• Put the squash back in the oven at 350 for about 15 minutes or until the sauce is warm and cheese is melted
• Remove and serve!

To eat just take your fork and start to scrape the squash away from the rine.  You can eat straight from the rine or scrape your squaghetti straight into a bowl.

Enjoy!

Yours in health,

Clint Barr
Raising The Barr, Inc.
www.bestjacksonpersonaltrainer.com

Top 5 Resistance Tubing Exercises (Home Gym Series #4)

Alright everybody.  Today I am here to share my top 5 Resistance Band Tubing exercises.  This is a great piece of equipment.  It is very versatile and its resistance profile matches the strength profile of your muscle tissue.

What do I mean by that?

Well, when you are at your weakest, or when the muscle is at its maximal length, the tubing is at its shortest length.  Conversely, when you are at your strongest (muscle fully contracted), the tubing is fully elongated and thus has more tension or resistance.

You can use this tubing to create different types of adaptations in the muscle than you could with a dumbbell.

OK.  Let’s get to the Top 5:

• Squat & Press
• Standing Y
• High Pull with a Side Shuffle
• Resistance Band Push Up
• Squat/Lift/Twist

You’ve seen the video and learned the exercises.  Now you have to take action and put them to use or they just don’t work.  Get to work and have fun!

Yours in health,
Clint Barr
Raising The Barr, Inc.
www.bestjacksonpersonaltrainer.com

Why You Should Ignore All The Government Warnings About Exercise

Hi Everyone,

Today I want to communicate to you the truth about exercise. I want to explain to you why you need to ignore all of the gvernment warnings about how much you should be moving. As MD Henry Lodge states in his powerful and provocative book, “Younger Next Year” the government’s recommendation to exercise 3 or 4 days per week is only a bare minimum. A desperate plea from the medical profession to a nation of couch potatoes.

Remember this…

Your body literally craves the daily chemistry of exercise. Henry Lodge also puts it this way…”When you get in shape, when you exercise, when you dance, you are sharing the ancient chemistry of movement with every other animal on the planet.” Think of how happy a dog is when he is set free from the leash at the park. You can almost see him smiling. He will run for days if you let him. When you find this universal instinctive truth, there will be no stopping you.

Nature’s rule is simple, do something every day. It doesn’t have to be the same thing over and over either. And really, it shouldn’t. A new stimulus on the body means new adaptations, a new you every day.

You absolutely MUST connect with this truth and this reality. Yes, I know, you might be saying right now that you are busy, life is crazy and “I just don’t have enough time or energy to exercise that often.” These are only excuses and a confusion of priorities. Exercise at least 6 days a week is no longer an option. Especially when you reach the age of 50. Because at that point you literally have two choices. You don’t exercise, grow old and wear out, or you start moving on a regular basis and live a long, healthy, fit and energetic life into your 80s and beyond. I know which one I’m choosing.

Believe me, I’ve heard all the excuses and misconceptions about why people can’t exercise on a daily basis. Helping people work through these is a big part of my job. And regardless of whether or not you ever consult with me on how to make it happen in your life, I want to communicate something very clearly…

Making excuses about how you are too tired, busy, or unorganized to exercise reguarly is just denial. It’s thinking about the whole thing backwards. You are tired and lethargic during and at the end of your day and even in the morning, because you don’t get enough exercise and are not eating well and taking your vitamins.

People become mentally, physically, and emotionally drained from being sedentary. Yes, it’s true. And I know how that can sound to someone who is sitting right now reading this passage. But it really is true, even if it sounds to you like an oversimplification. Arriving on your doorsetp exhausted every night is not living. It is merely surviving, and a really really long way from thriving. I choose to thrive!

Remember, as Deepak Chopra puts it, “Your body’s natural state is to be healthy.” When you are worn out, put out, and stressed out, feeling as though you don’t have the energy to physically move every day and love it, something has gone terribly wrong. The good news is that you can do something about it.

Yours in health,

Clint Barr
Raising The Barr, Inc.
www.bestjacksonpersonaltrainer.com

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