If you’re over 30, married, have children, a mortgage, car payments, investments that went south, a job you don’t like and are stressed out at least 50% of the time, chances are you have a pooch hanging down in front of you that you’re not proud of.

Here’s why & here’s what you can do about it starting right now:

1) You don’t purpose time to slow down. Your perspective is skewed due to life’s perceived pressures & you don’t purpose the necessary time to eat properly, get adequate amounts of sleep, spend quality time with those who matter most & move your body on a daily basis. This lifestyle orientation is detrimental to your metabolism because you leave the body no choice but to be in a constant state of distress (whether you are aware of it or not). The body, in its attempt to protect you in the face of distress, stores fat in the primal sense of the word survival.  To counter this effect you must purpose time to slow down, assess what’s really important to you and then live your life accordingly.

TIP: Assess your life & lifestyle. Do you have too many expenses? Too much stuff? Are you grateful for what you do have? Are you living beyond your means? Do you burn bridges or do you build them? Is your work your passion? Do you spend quality time with your spouse? Do you even like your spouse? Do you give your children your undivided attention on a daily basis? Do you spend time in solitude? Do you spend time with great friends or family members who “get you”?  Do you have a personal improvement plan in place that you practice daily? Do you move your body on a daily basis? Do you eat well at least 90% of the time? Have you eliminated fast foods from your daily intake? Do you practice mindful breathing?

All of these practices serve to provide you with clarity and perspective that you need to keep distress (and the stress hormones such as cortisol) and your belly at bay. 

2) You don’t plan your meals and leave everything to chance.  The size of your belly is in direct proportion to your attention to the following factors: 1) quality of nutrition, 2) quantity you consume, 3) frequency of meals and 4)  timing of your meals.  Additionally, planning your meals is probably the single most critical factor in weight loss.  Most people wait until they’re hungry before deciding what to eat.  By this time all bets are off & you’re doomed to choose something that is “convenient & readily available”.  Get in the habit of planning your meals on a daily basis & making sure you’re ready when it’s time to eat.  Tupperware, office refrigerators, George Foremen grills, blenders (I like the Magic Bullet) and toaster ovens are wonderful tools to keep you on track with your meal planning.  Ignore any of these critical factors and you rob your body of its natural ability to burn fat and build lean muscle.  I’ll save specifics for a later post, but you’ll want to do the following right now:

a) Improve the Quality of Your Food - if fat loss is your goal, you’ll want to stick to wide array of fruits, vegetables, complex carbohydrates and lean proteins.  I prefer organic and do my absolute best to stay away from processed foods (i.e., foods you generally find in the center aisles of your grocery store).  Eliminate sugar (especially man-made sweeteners), partially hydrogenated oils, saturated fats, excessive sodium, fast foods and fried foods.

b) Be Mindful of Quantity – portion management calls for using  smaller plates (e.g., a salad plate) than you normally would & avoiding buffets that encourage an “All You Can Eat” glutton fest.  Distribute the food on your plate equally.  For example, a chicken breast, broccoli and brown rice dinner should all visually look to be about the same size.  Preferably each portion measuring about the size of the palm of your hand.

c) Frequency – Eating 5-6 small meals throughout the day encourages your metabolism to work consistently.  Eating this way also serves to stabilize your blood sugar so that you are in a constant state of fat burning vs. unwanted fat storing.  Many people aren’t fat because they eat too much all day long.  Conversely, people who pack on extra pounds tend to starve themselves for most of the day (i.e., skip breakfast, eat a late lunch if at all, and then have a large dinner) which triggers the body to store fat in the name of survival.   

d) Timing – Breakfast, as most know, is the most important meal of the day for 2 reasons.  It replenishes your body with vital nutrients to start your day off right & it is the start point for timing your meals for the rest of the day.  For example, if you eat breakfast at 7am & you follow the recommended body fat loss prescription of eating every 3-4 hours, your next meals will be at 10am, 1pm, 4pm and 7pm. 

3) You eat too much & you move too little.  Losing body fat is not rocket science that many would lead you to believe.  Barring any metabolic condition the formula for fat loss is simple: moderate aerobic activity + concern for muscle + planned recovery/rest + managed stress + sound nutrition (not gimmicks) = FAT LOSS. 

Most people don’t lose fat consistently because they’ve violated any one of the aforemention components of the equation and in order for long term fat loss to work, there needs to be synergy amongst the components of the equation.  Get these right and you can’t go wrong in your fat loss attempt.  Understand this, however, losing unwanted fat permanently is a lifestyle and not a quick fix.  I’ve never seen anyone put on fat overnight & therefore you shouldn’t expect to get it off overnight.  Focus on getting the formula for successful fat loss right and the body fat will take care of itself. 

4) You’ll start doing something tomorrow. One of the biggest culprits of any type of success is the notion that you’ll start tomorrow.  Success belongs to those who take action now.  January 1 is no better than June 14th and Monday is no better than Wednesday.  Start practicing sound fat loss principles right away and then use the power of momentum to carry you through.   

Some of the greatest people in history have overcome some of the most seemingly insurmountable challenges known to humankind.  In spite of doubt, they move forward and upward.  A life orientation that has served them well. 

Naturally we are endowed with the capacity to survive–we have an innate drive to survive, but somewhere along the way many have allowed that instinct to become impotent, untapped and unused.  Some have surrendered due to some unfortunate mishap (or a series of inauspicious events) and have chosen to lead lives of quiet desperation yielding to everyone else at the expense of one’s own needs, desires and aspirations.    

STAND UP! and refuse to be counted out anymore.  Express your greatness through action and watch your world open up in ways previously unimaginable.  Astonish yourself beginning today. 

For some positive brain feed take a look at this great piece of work edited by Eric Horner, and use these words and images to propel yourself forward despite all circumstance. 

http://www.youtube.com/watch?v=GEkz1XK75XE&feature=player_embedded#

4) Go!  Attack the stairs and have fun with it.  Be mindful of lifting your knees so that your feet clear every step cleanly.  Missing a step due to lack of focus and/or fatigue usually doesn’t end well–you’ll end up tripping up the stairs and potentially injuring yourself.

This was my stair workout this morning in downtown Las Vegas off of the Las Vegas Strip at the beautiful Fashion Show Mall:

Stair Climbing: The Ultimate Leg Toning and Fat Burning Workout

NOTABLE OBSERVATION: As I was running this morning I had people stop me and say, “I wish I could do that” and I replied, “you can!”  This is important to note because we’re all the same constructed of the same human genetic material and fully equipped to handle whatever life throws at you.  Therefore, if one person can achieve a desired outcome so can you.  Often times the only thing preventing you from doing anything or accomplishing your goal is some limiting belief that was prescribed to you by someone else long ago (or just the other day for that matter).  Limiting beliefs are powerful and should be examined because they dictate behavior and everything you do (or don’t do) determines your results.  So examine your limiting beliefs, extinguish them and get started on accomplishing your goals.  There is never any shame putting forth effort when you’re uncertain about the outcome–success is never guaranteed.  The only shame, however, is having the potential and never putting it into practice.  What are your limiting beliefs costing you right now?

My question is, “at what cost?”  Is your long term health worth keeping up with someone else or trying to impress someone else by your perceived work ethic? 

Our insatiable appetite to have more, be more and do more and our ‘win at all cost’ focus can often lead to undue stress and the unhealthy side effects that ensue.  You needn’t look any further than the Center of Disease Control (CDC) or your local hospital’s psych ward and emergency rooms to learn more about the effects stress and a fast paced lifestyle can wreak on the individuals in our society.

Many of us are busy trying to earn a living while trying to remain healthy at the same time. During this intricate process we often forget to be mindful of the importance of sleep.  Remember, true fitness is the synergistic interplay between the following: proper stimulation (physical, mental, spiritual, emotional), balanced nutrition, purposed and planned stress managment, and of course, a healthy dose of shut eye.  Neglect any one of these areas and you not only negate the effectiveness of what you’re doing well (e.g., exercising but not eating right), but you’re doing yourself a tremendous disservice healthwise.  Put another way, you’ll never be able to realize your full potential as a human being if, in fact, this is your goal.

I learned a valuable lesson about the recuperative powers of sleep just last night.  I’m the type of person that take prides in the fact that I’m rarely sick if ever.  However, while at work last night my throat was becoming sore, my body began to ache all over, my head was stuffy & I thought I couldn’t take another step–FLATLINING uh oh! Very rare for me, so something, indeed was wrong.  I immediately thought, I need REST.  I dashed home, made myself some hot minestone soup, sipped a cup of green tea (sweetened with Agave no less), rubbed some Vick’s methol on my chest and nose (my comforting Mom & Dad used to do this for me when I was a kid–awwww ) and went to bed at 9:24 on the button.  I had an incredible restful night’s sleep and guess what?…I felt like myself 100% the next day.  Not one sign nor symptom of distress.  Sleep is magical and restorative in nature and should never be underestimated.  If you feel stressed & broke down like I did last night look first to your sleep or lack thereof.   Better yet, make a commitment to at the very least get 6 hours of sleep per night (8 is optimal).  Also do not hesitate to take 10-20 minute power naps during the day.  I make almost a daily ritual of locking my office door during a break, setting my phone alarm for 10 minutes, turning out the lights and shamelessly shutting my eyes for a quick nap.  I wake up feeling refreshed, recharged and ready for action.  I also feel a sense of satisfaction in knowing that I’m purposing a portion of the day (however small) to take care of myself in some relevant way. 

An integral part of any health and fitness plan should be sleep.  If you feel sluggish or listless, check out your sleep patterns.  You might be surprised to know how much it will make a difference in your overall health and well-being. 

Enough said.  I’m going to bed.

This is Part 1 of a series of insights and tips that will help you to figure out the body fat loss game.

1) Get very clear about what it is that you want.  Envision precisely what you want to look like, feel like, be like and act like, and then start doing it.  For example, if you want to lose 20 lbs, then you must begin to take on the characteristics of a person who is healthy, fit and 20 lbs lighter than you are.  Would this person eat a lot of processed foods on a daily basis? Does this person exercise regularly?  Does this person skip breakfast consistently? Match the key behavior patterns with people who are already successful at losing body fat and keeping it off and you’ll be well on your way to accomplishing your fitness goals.

2) You gotta believe.  If you don’t believe that success is waiting for you on the other side of consistent effort, commitment and determination, then you may as well not begin what you’re setting out to accomplish.  Most people fail before they even begin due to negative thinking and a “what’s the use” attitude.

The cornerstone of any successful weight loss (body fat loss) program is a firm belief from the outset that with the right amount of intent, time invested, energy and effort that success is sure to follow. 

3) Don’t Quit!  Perseverence is probably more important than intelligence (realization of what to do), knowledge (knowing what to do) or support (everyone supporting what you’re doing).  While these factors are important, it’s even more vital to hang in there until your precise outcome is realized.  I’ve seen people quit right before they were about to be successful because they didn’t see results quick enough.  Who are we to demand rapid results for anything in life?  Put in your time, remain consistent and expect success, but do not pretend to know exactly when the final result will be delivered. Simply keep plugging away until you get to where you’re supposed to be and enjoy the process along the way.

We talk a lot about eating right, exercising consistently and managing our daily stress as a way to prevent disease, but little is ever mentioned about the role love and community plays in healing whatever it is that ails us.

My father-in-law has had multiple myeloma, a form of bone cancer, for nearly 13 years.  Many members of his support group have long since passed away.  What has kept my dear father-in-law alive for all of  these years.  Great medical care?  Healthy eating? Daily exercise?  No.  I don’t think it is any of this.  While my father-in-law has had wonderful care over the years, I believe that is the love of his family that keeps him alive.  He absolutely adores his grandchildren and they all adore him.  I believe he has a reason to live–a reason for being–a healing agent in and of itself. 

As you think about your life and how you’d like to lead it, think about the community in which you live.  Is it supportive?  Does it nurture you?  If not you should perhaps consider a new locale. 

After reading the book, Outliers by Malcolm Gladwell, I learned of the Rosetans, a group of people from a small Italian community, and their unusual vitality as a result of their strong community–many have lived well passed the century mark despite poor eating, heavy smoking and occassional drinking.

Learn more about the Rosetans here:

http://allthingsaging.blogspot.com/2008/11/what-we-all-want-successful-aging.html

"The Fitness Doctor"

Hi, my name is Dr. Michael Norwood and I’d like to personally welcome you to my world of fitness, health and wellness blog.

The purpose of my blog is simple: whether it comes to weight loss (body fat loss), muscle gain, increasing your energy or improving your overall performance, you’ve been  lied to repeatedly and enough is enough!  In the coming post I’ll invite you to look over my shoulder to learn from the thousands of training hours that I’ve performed over the span of 15+ years.  You’ll learn from clients, past and present, who are just like you: what their goals are, what their presenting issues are, how they’ve progressed, their shortcomings, their success stories and specific strategies as to how they got there. 

In the coming days, I’ll also be reviewing and recommending the latest trends in health and fitness.  From infomercial products, to exercise programs like P90X, to diets like SouthBeach and supplementation like Hydroxycut.  I’ll give you the latest research that either substantiates the effectiveness of a product or negates the proposed benefits.  If it’s not substantiated by rigorous research, not safe or the results are negligible then why waste your hard-earned money?  The basic tenet of this site is to assist you in becoming a smarter consumer of health and fitness so that you aren’t spinning your wheels, wasting your time and money and ending up with little to no result.

My aim is to inspire, inform and to initiate a healthy dialogue about what we need to do in order to preserve our nation’s health, our most precious commodity.  I’ve learned a lot about people and fitness along the way and hopefully within the pages that follow you’ll find a few nuggets that will help you to grow in some way–to reach beyond yourself and to learn to enjoy the often times uncomfortable yet rewarding results of challenging yourself to be, do and have more than you ever thought possible.  

“Where do I start?” you might ask?  Well, it all starts with expecting more of and from yourself than you currently do–ask for more and often times you’ll get more.  Throw away your excuses, stop complaining about where you are now and begin moving to action.  I don’t care how you got here, but I do care about what you’re going to do about it now.  If you want to have something different in your life (whatever it is) you have to act like it.  That’s it.  No magic pill, no weird tasting concoctions; just you, your vision and the infinite power that resides within.