Food is Fuel

15 Aug

Change the way you look at food and the food you fuel yourself with will change. -Trainer Kat

I greeted my early morning client this morning with a smile and I could tell he was reluctant to be at the gym. When this happens I know 99.9% of the time the culprit. My first question? What did you have for dinner? His answer, “Whataburger.” Of course, I thought. At least he didn’t lie to me. lol

He said he slept poorly too. Of course, I thought. This was because of his food. As we spoke I found out he had a cheeseburger, fries, and the worst of all worst….a regular Coke. OMG! No wonder he felt so bad. His excuse, he was short on time and was hungry and Whataburger was all that was open. 🙁

I had to explain to him as many of my clients who have trouble with food, one simple solution, your food choices affect  how you perform and most importantly how you feel. A better choice would be to have a high protein snack on you at all times so you can eat that until you get  home or find a better option. What is a better option you ask? It would be to plan ahead first of all. And that plan would be how are you going to fuel yourself?

I once had a friend who leased a Lexus sports car. She was required by the lease contract to only put in the best, most expensive fuel in the car. This was because the car would run better and perform better with top quality fuel. Your body is much like this sports car, and really it is better than that. Don’t you want to fuel it with the best possible option? If you do you will feel so much better and you will also sleep better and perform better in whatever you do in life.

Your quality of life depends on how you fuel it.

I cannot go to a Whataburger or Sonic without smelling the grease. I can feel my arteries clogging through the aroma. I am being sarcastic but this is how I look at food like this. I am not saying that I don’t enjoy a cheeseburger every now and then either. There’s nothing wrong with that. But when I look at my schedule and see a grueling workout coming in the morning at 5am I plan accordingly. I fuel myself with healthy, clean foods and I know I will sleep well and  be ready to perform at my best the next morning. Actually, the feel good feeling of fueling myself with healthy, clean foods drives me to eat healthy most of the time. My blog is full of articles on clean eating and food. I definitely do not DIET, it is a lifestyle.

I am 52 years young, I am probably in the best shape of my entire life. Next month will count one year of working out very consistently and a journey to the lifestyle of a personal trainer who practices what she preaches. Because I am 52 I can say that I may not look like a young spring chicken but I sure do feel like one. I have yet to hit menopause and I attribute this to my healthy lifestyle. I am proud of my age, my wrinkles, and all that comes with living on this planet as long as I have. I do not want to roll back the clock but I sure enjoy feeling my best at my age.

Diet and nutrition is 80% of your success in fitness, the other 20% happens in the gym. I love that 20% and while it is my favorite part I realize you cannot out train a bad diet. It’s all in the fuel.

How do you fuel yourself?

Coming soon…… year long success story and supplements I use and  have used.

Have a healthy day! Kathie 🙂

What is All the Hype About?

14 Aug

I am talking about Plexus, Thrive and ItWorks! These items are a scam plain and simple. Why? Bottom line it is Multi-Level Marketing and look at the picture above and all the “friends” you have to step on to get to the top. Oh but you are helping that “friend” by supporting her “home business.” Yeah right, NOT!

You know that emoji of poop? Well that is you at the bottom of that if you are into these scams. Because you are paying an arm and a leg for supplements you can get at your local supplement store or better yet, online at supplement stores for 70-80% less too!! If you are into any one of these supplement companies you have been brainwashed.

Let’s start with the Plexus Slim aka “pink drink”. While this drink is good and could be productive, if you are eating right, which you should be anyways. But it is only productive because it wakes you up and makes you aware. There are better, less expensive products out there.

One of the key ingredients in Plexus is Dimethyamylamine (DMAA) which “medically looks” like amphetamine. Yikes! I wouldn’t say this is a good thing.

However, my pre-workout contains DMAA. I take Mesomorph by APS. Here’s a link:

The reviews and information I have read on this pre-workout is it can be taken in small doses for the same effect you get with Plexus. Cost? $34.95 for 25 “full” servings. So if you were to take 1/4 serving or 1/4 scoop you’d get 100 servings at only 11 cents a day for a 30 day supply. Plexus cost is $84.95 for 30 days worth of servings. That is $2.83 per serving. While you will not get everything from the pre-workout and I do not really recommend this as a daily use or to use if you are not working out, it will give you the same “feel good” effect, which is what suckers people into using this product.

HOWEVER, YOU MUST CYCLE OFF THIS PRE WORKOUT AND PLEXUS!! Why? Because your body builds a tolerance to DMAA and other products in Mesomorph AND PLEXUS. You cycle on for 8 weeks and cycle off for 8 weeks. Same is true for Plexus. Oh but wait, they don’t tell you that. Why? Because it is a MLM and a scam and they want your money, more of the brainwashing.

Okay so you need vitamins too. Why not take a multi vitamin? And with all the extra cash you’ll have by not using Plexus or Thrive you’ll have plenty to spend on the vitamins.  My vitamins are inexpensive. I take Lean Body for Her by Jamie Eason bought on Here is a (non-affiliated) link to that product. Cost is only $15.29 for a month supply which comes out to 50 cents a day. So now we are at 60 cents a day as opposed to $2.83.

“Oh but wait,” says the Plexus Ambassador with a rainbow icon….”What about your pro-biotic? You need OURS because it is an excellent add-on to our products. And OUR product dissolves perfectly in your stomach and can work through all that acid to get into your intestinal tract. And this is proven effective by our pill dissolving test in water. There is NO WAY your  product Kathie, works this effectively.” Oh okay, says Kathie the trainer who’s investigated products to a tee. My little probiotic costs less than $20 for a month supply or 66 cents a day. And here’s a novel idea, how about taking that probiotic on an empty stomach to avoid the acid all together. Funny that is what the directions tell you to do.

BTW It Works! is also a culprit to the same thing about their probiotic. Both Plexus and ItWorks! probiotic cost is $39.95 for a month supply.That is another 75 cents a day, added onto your $2.83.

Did I mention this is conveniently put on auto-ship for you via any of these MLM companies aka Thrive, Plexus, ItWorks!?

So, to get down to it, Plexus MLM lovers are spending a whopping: $6.49 per day or $194 per month. When you could get the same thing for a measly $1.26 per day or $37.80 per month. And let’s not forget the cycling off the pre-workout which would eliminate $3 per month for 2 months.

Here’s how I came up with those numbers: Plexus Slim + Accelerator is $115 per month, add on your Bio Cleanse at $39.95 per month and your X Factor Vitamin at $39.95 per month and you get $194.95 per month.

Mesomorph pre workout for one month (cycle off every 2 months) $3 per month, Vitamins $15 per month and Pro-biotic $20 per month or a total of $38 per month. OMG that is less than the vitamins OR probiotics and we are talking total.

Plexus works for ONE reason ONLY it makes people more aware. But wouldn’t you rather be more aware at a cheaper cost and stop buying into their MLM scam?? Be aware of how much sugar you are putting into your body, be aware of how you feel after eating a high fat high carb diet, be aware of how you feel when you fuel your body with healthy clean foods, be aware of how you feel after a great workout, be aware of how much money you are spending on products that if you do your research you can find at a supplement store for a much cheaper cost. Think of all the things you could buy with the money you’ll be saving.

When I mentioned cycling off this product you will hit a plateau or an addiction to this product that will make it difficult to come off of, if you are not careful. Just a warning. I have more I could say about this but just know it all amounts to body-food-eating awareness in a nutshell.

I have seen ItWorks!, Plexus and Thrive marketers on my social media come and go. Why? Because the cost is just too expensive and more people are becoming aware of the pyramid scam. As a certified fitness trainer I have been approached by many a company to sell their products. And I’ll admit I fell for Thrive at one point in time. But I wised up to the scam and never ever again will I fall for a MLM pyramid scheme. I’ll stick with my online supplement store and my research. Heck I even invited a Plexus gal come out to my workplace to promote it, strictly because it does work for some and creates that awareness I am speaking of. However, I did advise them as I am advising you now. Funny thing, that gal tried to sell me on the product, even after I told her there was no way in hell I would do it. Oh but her dad was so healthy because of it. *eye roll. You ain’t fooling Kathie!! 🙂

Have a healthy day!

Read this thorough information on Plexus.

Read my review on Thrive.

Read my ideas on supplements


10 Tips to Building a Successful Fitness Lifestyle

11 Jul

  1.  Start! “You don’t have to be great to start, but you do have to start to be great.”
  2. Track EVERYTHING, (especially in the beginning) “You can’t master what you are not willing to measure.”
  3. Plan your nutrition…”We do not plan to fail, we simply fail to plan.”
  4. Do strength training. Muscle weighs more than fat. A muscular structure will work so much more efficiently.
  5. Get a partner. Teamwork makes the dream work.
  6. Make getting healthy and fit a priority. You get what you focus on.
  7. Be grateful. Understand this is the quickest way to achieve your goals is to be happy and grateful NOW!
  8. Be forgiving. Don’t beat yourself up for not being perfect.. Think progress not perfection!!
  9. Figure out your WHY, then remind yourself often.
  10. If it seems to overwhelming, hire a trainer!

What is Clean Eating

12 Apr

Defining Clean Eating

Eating “clean” is gaining traction — but what does it actually mean, and how is it good for the body?

Clean eating is a deceptively simple concept. Rather than revolving around the idea of ingesting more or less of specific things (for instance, fewer calories or more protein), the idea is more about being mindful of the food’s pathway between its origin and your plate. At its simplest, clean eating is about eating whole foods, or “real” foods — those that are un- or minimally processed, refined, and handled, making them as close to their natural form as possible. However, modern food production has become so sophisticated that simply eating whole foods can be a challenging proposition these days.

What Counts as Processed Foods?

First, let’s start with the definition of processed food. “Processing” includes:

  • Additions of any kind — everything from salt, sugar, and fat to aid flavor and mouth feel, to preservatives that keep food from spoiling too quickly, to the vitamins enriching everything from beverages to breakfast cereal.
  • Changing the form of the natural food — for instance, removing the bran and germ from whole grains to create refined bread, mashing apples into applesauce, or stir-frying veggies.
  • Foods with components manufactured in a lab. (You probably don’t need clarification on this one, but if the ingredient list has stuff you can’t recognize or pronounce, that’s a pretty solid indication that it’s not natural).

In that light, processed food includes everything from a hot dog (where do we even begin?) to jarred organic pasta sauce and instant oatmeal. And yes, changing the form of natural food includes cooking as well, so even your steamed broccoli is technically processed, albeit minimally.

So why, exactly, is processing so bad — especially if it’s something as simple as adding heat?

Why Is Processed Food Bad?

In two words: It’s not. Or rather, not categorically.

“Processing is not always bad,” says Jessica Fanzo, assistant professor of nutrition at Columbia University. “Often processing removes toxins or bacteria, or allows for us to eat certain types of foods in off-season due to freezing or canning.” (Pasteurized milk, anyone?) Processing “can also include altering the consistency or taste of food to make it more appealing,” Fanzo adds. So that delicious post-workout kale-celery-spinach-banana smoothie you had? Enjoy that virtuous feeling knowing that you were likely able to down that giant amount of greens because your treat was somewhat processed.

Still, even though pasteurized milk, kale smoothies, and instant oatmeal are all processed, that doesn’t make them on par with doughnuts and Diet Coke.

“The key is to avoid foods that are ‘ultra-processed,'” says Fanzo — basically, anything food-product-like or ready-to-heat.”

The Problem with Ultra-Processed Foods

As you can probably guess, the health problems associated with ultra-processed food are numerous. Foods with genetically modified organisms (GMOs) have been linked to cancer and infertility; highly processed foods are stripped of nutrients needed for overall health; and heavily modified food tends to have additives that overstimulate the production of dopamine, the “pleasure” neurotransmitter, perpetuating a negative cycle of constant junk food cravings.

However, there’s added reason for pause when reaching for the Pop-Tart.

In a 2011 article published in the Journal of the World Public Health Nutrition Association, Carlos Monteiro, professor at the Department of Nutrition of the School of Public Health at the University of Sao Paulo, argues that having ultra-processed foods touted in a way that makes it seem good for you — less sodium! no trans fats! vitamin-enriched! — actually causes more damage to our collective understanding of healthy eating than we may realize. Considering the increasing abundance of “healthfully” enhanced products in the grocery aisles (or perhaps even your refrigerator), Monteiro may be on to something.

The Perks of Clean Eating (now we’re talking)

Thanks to extensive research that has linked eating whole foods with good health, “we do know that largely plant-based diets are healthy,” says Fanzo. Multiple studies have shown that diets heavy on fruits and vegetables can curb or prevent certain life-threatening conditions and diseases, such as high blood pressure, type 2 diabetes, and cardiovascular disease. Plus, there’s research linking diets high in fruits and veggies to healthy weight management and glowing skin and hair — as if you needed more motivation.

How to Eat Clean

Unprocessed foods include:

  • Fresh fruits and vegetables
  • Dried legumes
  • Nuts
  • Farm-fresh eggs

Minimally processed foods include:

  • Unrefined grains, like whole wheat bread and pasta, popcorn, steel-cut oatmeal, quinoa, and brown rice
  • Frozen fruits and vegetables
  • Unprocessed meat; wild over pastured, pastured over grain-fed
  • Hormone-free dairy
  • Oils

Pesticide-free organic food is preferable to avoid consuming added hormones or chemicals. It’s also important to note that eating clean doesn’t give you free reign to eat endless quantities. They may be healthy, but they still have calories!

You always have to think about portion size. I encourage you to think of your plate in terms of: proteins, healthy/clean carbs, and healthy fats. Just go off the picture below:

How to Shop Clean

Realistically, eating clean doesn’t mean you need to eat everything raw and straight from the ground. It means choosing minimally processed foods with few ingredients on the label, if it has a label at all.

If you’re shopping around the perimeter of the grocery store, that’s always a good start.

When perusing the main aisles for packaged foods, ask yourself: Where did this food or its ingredients come from? How much has it been processed or handled? The ingredient label should be short, and all ingredients should be recognizable. Scan for easy-to-avoid additives like artificial coloring and flavors.

How to Cook Clean

Cooking does alter your food, but it isn’t necessarily a bad thing.

“While it’s true that some nutrients are lost during cooking, like vitamin C, other nutrients are increased when foods are cooked, like lycopene, so it’s best to eat a wide variety of foods, in both their raw and cooked forms,” says EA Stewart, RD, who blogs at The Spicy RD.

When cooking food, “the focus should be on maintaining the integrity of what you are consuming and avoiding high-fat cooking methods such as deep-frying or stewing in animal or vegetable fats,” says Miranda Hammer, a New York City registered dietitian and author of food blog The Crunchy Radish.

When cooking, opt for flash-cook methods such as stir-frying and ones without additives like steaming. For fruits and veggies, raw is best, but steaming is a close second in terms of preserving nutritional value and keeping the food’s natural integrity.

Article adapted from “What is Clean Eating”

Have a healthy day! Kathie

6 Simple Rules to Staying Fit

11 Apr

I came across a great article today about a gal who lost 150 pounds following these 6 simple rules. She lost that weight in 18 months as well. We can all take from this. I am adding my input here, link to the article at the bottom.

  1. Drink a lot of water every day. Sixteen 8 ounce glasses equal a gallon and drink that throughout the day. I keep a glass of water beside me all day long and sip on ice cold water all day. Your body is 75% water, replace it regularly.
  2. Keep it simple. Eat clean and keep it simple. I eat a lot of tuna, eggs, protein shakes, whole grains, and fresh fruits and  vegetables.
  3. Never count calories, food is fuel. I had a client text me today, she said, “My eating has been horrible again. Wish I could give up food totally!” Yes she did! Oh my, poor gal!! I hope I changed her thinking with my reply. I said, “Oh no! Food is fuel. Change the way you look at food and the food you fuel yourself with will change.” This is pretty profound if you really think about it.
  4. Prepping meals every week. Sunday, or the very first day of your week is the most important of all. Success is made on Sundays, I say. Prep all your meals for the week on Sunday. While you are at it plan your workouts as well. Oh wait, that’s next……read on……
  5. Stick to a schedule. Go to the gym whether you feel like it or not. Currently I hit the gym 5 days a week, 2 days (of the 7) are rest work. This is the program I am on. You can’t skip days, even if you feel like it. I run the O-Zone at OCuSOFT and I have folks come through the door when they do not want to. They always feel better once they get through. As I always say, “Hate me now, love me later.” As a trainer that is how it goes because I push ’em  hard but they love me later when the successes start stacking up.
  6. Consistently track progress. Take pictures and keep a journal. I do! I have been consistently training  on a 4-5 day a week basis since October. I am looking forward to my 1 year anniversary. I also keep track of my workouts in my Erin Condren planner. Being a certified personal trainer I know that I may hit a plateau if I don’t change it up every 6-8 weeks. I am close on my weight goal but I am no where near to what I want to accomplish in my body fat percentage/muscle mass.

Read about this success story here. I took the gal’s 6 rules but only gave my input. Click to read her story and see  her details. Every little tidbit helps and her story is very inspirational.

Have a healthy day! Kathie

Healthy Habits for Weight Loss

06 Apr

What An Ideal Workout Looks Like

28 Mar

The ideal breakdown between strength training, cardio, and sweet, sweet rest.

It’s time to review your workout and fitness goals. Unless you work out for a living, chances are, you don’t have an endless number of hours to spend in the gym every week. But no matter how many days you have to work on your fitness goals, it’s tough to know how to split your time between different types of exercise.

Workout variety is a good thing, but with endless moves, classes, and online programs out there, knowing where to start is half the battle. Cardio, strength training, and rest are all major aspects of living an active lifestyle, but how much of each should you be doing?

Your magic number of days depends on how active you already are. For example, you’ll probably see results from one day a week if you don’t already work out at all. But if your body is used to six days a week, one day probably won’t cut it.

The breakdown varies depending on your specific goals, but in general, four to five days a week will do the trick if you’re simply aiming to improve your fitness and stay in shape. If you’re going for the full five, three days should focus on strength training, two days should focus on cardio, and two should be active rest. If you only want to work out four days a week, think about your goals: If you want to add muscle tone, cut a cardio day. If you want to improve endurance, skip a strength day. Or, switch it each week.

Here’s how to crush it at each one:

Strength Training

The more muscle you have the higher your metabolic rate. Strength training also strengthens joints and bones.

How Often: Three times per week.

How Long: A strength-training session should last 45-60 minutes.

How To Do It: You want to include upper and lower body moves, and you want to have a balance between pushing and pulling movements. So, for example, a pushing movement would be a chest press, and a pulling movement would be a row. You should do different moves in each of the three strength sessions, but repeat them every week. Personally, I would stay with a program for four to six weeks and progressively increase the weight. The week before your last week, I would have a little bit of a drop-off, to give your body a little bit of a recovery, and the last week really push it hard. Four to six weeks is not a magic number. It is how long it takes to hit a plateau. I change up my program once a month.

Bonus Tip: Strength training is also where you can improve other elements of your fitness. You can work on coordination during the warm-up with non-linear movements and patterns like crawling. You can also improve balance (and engage your core!) by doing single-leg exercises. Another tip: warm up before hitting the weights and stretch when you are finished to prevent soreness. Be sure not to stretch too deeply, but warm up only, before you lift weights as you can put your muscle out of normal range of motion and cause injury. It is better to stretch after the workout.

Cardiovascular Exercise

As important as it is to strength train, cardio has its place in a balanced workout routine, too. Doing cardio keeps your circulatory system working optimally helping you to recover faster…and it keeps your endurance up. It also increases your VO2 max, which helps your body utilize oxygen. Check, check, and check. 🙂

How Often: Two times per week.

How Long: The American College Of Sports Medicine recommends logging 150 minutes of moderate-to-intense activity per week. How you split that up will depend on what type of training you’re doing (longer, steady-state sessions vs. shorter HIIT workouts).

How To Do It: You’ve got a ton of options: Spinning, an outdoor jog, the good old elliptical machine, (my favorite) the stair master, and the list goes on. Whether something is cardiovascular depends on where your heart rate is at and how long you’re doing it for. Target heart rates are different for everyone. A good baseline to aim for during your cardio routines is between 120 and 150 beats per minute for 20-30 minutes. (Learn more about target heart rates here.) I’m a big fan of doing functional movements to keep my client’s heart rate up. For example, I will do a circuit training program, where you strength train for a set and then perform cardio exercise for 30 seconds. You then also fit into strength training and cardio into a combination workout —the key is trying to do more reps within a certain time span to keep that heart rate elevated.

Bonus Tip: Another option is interval training, which helps you burn more calories in the same time as steady state. I like to do 1 minute 30 seconds rest with 30 second intervals for 20-30 minutes. The best part? You can do this with pretty much anything. Indoor row machine, bike, treadmill, functional movements, and my favorite the stair master, you name it.


Taking a break lets your body recover and rebuild so you can get back to your workouts refreshed and ready to rock it. Of course, this isn’t a free pass to sit on the couch all day (well, not every time at least). A rest day should actually be considered ‘active recovery’, meaning you don’t have to hit the gym or break a serious sweat, but you should do something. It’s not just about the physical recovery—it’s also the mental. Doing something that you enjoy that’s active is great for the mind…and it assists in residual fatigue. Plus, it keeps up your conditioning.

How Often: Two times per week.

How Long: Aim for 20-60 minutes.

How To Do It: Whether you hit up a restorative yoga class or just take a walk, active recovery shouldn’t require a ton of effort like a workout day, but it should get you moving.

Bonus Tip: Where you place these rest days is up to you—if you do your workouts Monday through Friday, feel free to take the whole weekend off. Or, you could break them up by doing a strength day, a cardio day, then a rest day before getting back to weight training.

Of course, your perfect gym week may vary slightly based on your goals and your schedule, but it’s all about having good fitness habits.

If you want results, you need to have a routine that you can stick with. I’ve seen so many people try to fit workouts in inconsistently, and it ends up being a waste of time. So, no matter what you do and when you do it, the goal should be to rock it, rest, repeat.

You Can Not Out Train a Bad Diet

13 Mar

Eat Clean and Train Dirty! If you want results, and I mean real results, you must eat clean. It does not matter how hard you work in the gym, you will never out train that bag of Cheetos and fried foods.

Your best bet is to eat clean. What does that mean you ask? Well here are some tips for eating clean:

 No Processed Foods

It’s quite easy to learn about the clean eating lifestyle, but following it can be difficult and a major shock (a good one) to your body. One of the main foundations of clean eating is cutting out and avoiding processed foods. Doing so will prevent the consumption of unhealthy and sometimes very harmful additives. Processed foods are hard on your body and have been connected to serious health complications, including cardiovascular disease and obesity. They can contain so many bad ingredients that are difficult on your liver and for you to digest, and those harmful ingredients and additives are often then stored in the body.

Reading the ingredient list and nutritional information on the side of pre-made, packaged, and processed foods can be a real wake up call if you haven’t read it before. Processed foods can have an alarming amount of sodium, fat and sugar. To make it worse, the serving size is often only half or less of what you’d regularly eat. Next time you’re shopping, skip processed foods to eat clean and greatly improve your health.

Eat Several Small Meals a Day

A clean eating staple when following this diet and lifestyle involves eating several small healthy meals a day, either 5 or 6, instead of 3 (or fewer, depending on your routine) big meals. Some benefits of eating this way include improving your metabolism through the extra work required to digest food more frequently and maintaining blood sugar levels. It can also prevent overeating because you won’t feel starving at your next meal, causing you to eat more than your body needs. It provides your body regular nourishment to keep you energized and satiated throughout the day.

Some people think that eating a small meal won’t satisfy them, but if you eat the right foods and give your body time to adjust to the new meal schedule, you should be fine. One key tip to clean eating that will help with feeling full and for longer is to include foods with fiber in your small meals. Eating fresh vegetables is a major part of clean eating and there are many veggies that contain a high amount of fiber, so you shouldn’t feel hungry.

Exercise Portion Control

Even if you’re an exercise junkie or are training for something physically demanding, portion control is an important aspect of clean eating that’s doable regardless of your situation. Everyone requires different amounts of food, depending on their age, sex, weight, medical history, and lifestyle. Through portion control you can still get the added protein you need to train, while loading up your body with vital nutrients that will help your overall health.

Eat Fresh Vegetables

There’s an impossibly long list of health benefits from eating fresh vegetables, from giving you energy, improving digestion, and protecting your skin and eyes to potentially reducing the risk of cardiovascular disease, stroke, and many types of cancer. Many vegetables are considered superfoods because of these amazing health benefits, so stock up and eat them regularly. Eating fresh vegetables is a definite do for clean eating and you’ll see and feel the benefits of these powerful foods.

Drink Plenty of Water

Clean eating is about keeping your body clean in every aspect, allowing it to flourish and helping your body become as healthy and strong as possible. Water is vital for your body and impacts more of your health than you may know. It can flush out toxins and other harmful waste in the body, enhance and maintain healthy muscles, and decrease joint pain.

Staying hydrated is also known to help control your appetite. Hunger is often mistaken for thirst, causing people to eat and overeat instead of the body what it really needs – water. Drink water throughout the day, at least the standard 8, 8-ounce servings, though your activity level and health impacts how much you should drink. By helping your body thrive from staying well-hydrated all the time you’ll be on your way to keep your body clean.

Eat Whole Grains

Whole grains are seriously good for you, yet processed foods containing grains don’t contain many of the nutrients that make whole grains healthy because certain components are removed. To eat clean in regards to grains, you need to make sure that whatever grain-based food you’re buying actually says the word ‘whole’ before the grain, like whole wheat flour. If you don’t look at the ingredient list and just assume that a product is whole grain, you’ll probably eat foods that just have wheat flour and you’ll be missing out on some of the good stuff.

There are many other whole grains and whole grain products that are finally fairly mainstream, such as quinoa, buckwheat, rye, and brown rice, increasing your options for including whole grains in your diet. These popular and healthy alternatives use whole grains for all kinds of baking and cooking. And to top it off, according to the Mayo Clinic whole grains are not only good for you, they’re an essential part of a healthy diet and have been linked to decreasing the risk of heart disease and other serious medical conditions.




Biggest Loser Trainer Has Heart Attack

02 Mar

“Bob Haper had a heart attack, he was fit, why bother with getting fit, when it’s your time to go it’s your time to go.” Nothing infuriates me more and this is just one of the many comments out there on social media!! I am quite sure there is more to this story than we will ever know.

First of all google “Bob Harper and drug use” you will find he is the main affiliate in the drug use scandal on the show the Biggest Loser back in 2016, which however, we hear nothing about now. Can you say swept under the rug?! Um,,,, the contestants claim that they were given, “Adderall and ‘yellow jackets’ — pills that contain ephedra extract. Ephedra is used to promote weight loss and boost energy, and was banned by the FDA in 2004.” This taken from the New York Post article on the scandal that rocks the Biggest Loser. Click Here to read that article now. ****Ephedra extract will damage the heart.**** There is no doubt about it. Now I am not saying Bob Harper used diet pills but if he asked his clients to do this who knows what he would do for himself?! Continue reading…..

Now google “Jillian Michaels and drug use“. You get a little bit different side of the story.  It looks like she was accused of giving clients performance enhancing drugs at one time. However, please note that she eventually quit the show because she and the producers could not “find common ground.” I already knew I loved her training philosophy and methods. Granted we will never know the true details due to contract restrictions but the trainer in me reads through the lines. She has outright said one of the “winners” actually lost too much weight. I applaud her and again her methods of training.

Back to Bob….ugh the guy infuriates me. I remember one time Jillian was promoting the use of psychology to help her clients. Bob was so against that! Really Bob? 99.9% of people who are on that show or have excessive weight gain have psychological issues that need to be addressed in order to move forward. But go ahead and use your strategies!

I can almost guarantee the guy used some type(s) of drugs and supplements that worked against his heart disease. Let’s look at the “natural” supplements we fitness gurus use.

  • Pre-workouts and creatine supplements. Serious guy pre-workouts contain a ton of caffeine and creatine. Both are very bad for your heart and not natural in  the high doses you can get today. They also contain warnings on the packages stating that if you have heart conditions be sure to see your physician or do not use at all. Also note some of the OTC supplements are banned in NCAA  and professional sports…um……..FOR A REASON!!!

Now let’s look at two of many steroids/performance enhancing drugs that can be used to create the body of that fitness guru, Bob Harper.

  • Testosterone has been shown to enlarge muscles and the heart is a muscle. It can and does damage the heart. “Recent studies suggest a link between testosterone therapy and an increased risk in heart disease. … Currently, the Food and Drug Administration (FDA) is investigating the risk of stroke, heart attack and death in men taking FDA-approved testosterone products.” Taken from
  • Human Growth Hormone: Testifying before the U.S. House of Representatives Government Reform Committee on behalf of The Endocrine Society, Dr. Alan Rogol outlined the legitimate medical uses of HGH and the serious health consequences surrounding its abuse by athletes, celebrities, and those hoping to find a way to combat the effects of aging. Dr. Rogol stated, “At higher HGH dosages, it is possible to achieve levels similar to those found in the endocrine disease acromegaly, which is caused by too much growth hormone in the body. This condition can lead to severe muscle weakness and even heart disease.”

I don’t even need to address recreational drugs like cocaine which is used as a stimulant and is extremely addictive.

On a personal note, I am 51 years old, actually 2 months older than Bob, and have heart disease deep in my genetics. I have been a Certified Fitness Trainer since 2002. I was diagnosed with high blood pressure in 2008 and my cause was stress, but also genetic. Heart disease runs rampant in my family (father’s side has multiple instances). My father had quadruple bypass surgery in 1995. He has since turned his health around and keeps a close eye on his cardiovascular system. Because of this he has had no further issues and at 80 years old is fit as a fiddle.

As for me, I keep a close eye on my cardiovascular condition as anyone with that genetic predisposal should. There are so many great medications out there and my doctor and myself keep a close eye on my blood pressure and heart.

I have never been in better shape in my life and I am 51 years old!!! I know for a fact that you can control heart disease and keep it at bay with diet and exercise. I will debate that to the very end.

Did I mention that the show barely ever mentioned heart rate and cardio exercise? Um……hello?! this is so super important and everyone exercising should know you should never exceed 220bpm minus your age. But that is all over MY blog!

Cancer on the other hand is not easily combatted and a different genetic topic.

I honestly believe there is more to this story than we will know. Do not view Bob as a fitness expert because he “looks” fit and “acts” like a personal trainer. He is in show business for a reason and to me, it is obvious. There are other factors to look at here.

Have a healthy day!