Almost everyone WANTS to be in shape. What are you going to do differently in 2012?

Seriously... even people who seem content to have let themselves go would choose being in shape in a
heartbeat over being out of shape.

Out of shape people want to be like in shape people.  Their doctors are telling them to workout, their friends are telling them to workout, they are telling themselves to workout.  Why are they NOT working out regularly?

Almost everyone who doesn't workout regularly wishes they did, and I have something that will help.

I have the gift of helping others get into amazing shape... to hold them accountable to their fitness goals and make their workouts fun, safe and productive.

There are TONS of people out there who would LOVE the end result I can help them attain. Even when I ONLY take clients who are ready to do it differently, committed to getting in shape and will give me their all... there are actually tons of you out there who WON'T.  You will join the gym, go faithfully for a couple weeks, maybe even until February and then somewhere around Valentines Day you will quit.  You won't give up your membership, because you just might need it someday.  HELLO someday is NOW.

I am not a big fan of paying a gym membership if you are not going to take full advantage of it.  I would rather see you invest in a Professional such as myself to create a plan, a habit and get the results you so desperately want every New Years Day.  You can then take what you have learned to your gym and get your money's worth.  Some may never go to the gym because they just don't care for the ambiance.  Private and small group personal training may work better if you are one of those people.

Stop fooling yourself, really sit down and take a look at what you've been doing in the past and if it hasn't worked year after year, why not do it differently in 2012.

Don't ever forget I am constantly teaching you.  You discover new exercises and new ways to reach your fitness goals.  I help you get results and solve your health and fitness problems with you.  You have to take action to reach your goals.  Good luck and if you want to set up an appointment with me, email me.

"Release" Your Fat Cells?

Fat cells are amazing and they can be your best friend!  That's right - you should embrace your fat cells.As a review, you have learned what fat cells are (endocrine organ), and what a sick fat cell is (dysfunctional fat cell), but we also found out how the body splits and burns fat cells (lipolysis) obliterating them forever.  But there is more to it!  Let's see how an adipocyte releases a fat cell to be processed in the first place.  If you want to increase metabolism, your metabolism (a KEY to losing weight and keeping it off), two things, and just two things, MUST happen.First, the stimulation of the cell releases hormones.  These hormones cause fat cells to be released, enabling them to be split and sent to the bloodstream.  And second, once released into the blood, fatty acids are shuttled to muscles and other cells to be used for energy.We also know epinephrine and norepinephrine, once produced, bind to the surface of cells.  But what do they bind to?  Answer: β-receptor cells.β-Adrenergic Receptor CellsThe stimulation of lipolysis in the adipose tissue requires communication from a lot of different parties.  We mentioned in previous articles, lipolysis, or fat breakdown, occurs with the help of different physiological processes.  First, the body produces epinephrine and norepinephrine, causing a sympathetic response by the body.   This causes blood from non-essential organs to be re-routed to the skeletal muscle.  This stimulates the release of sugar and fatty acids, which enter the blood stream and head toward the skeletal muscle.    You also see increased blood pressure and heart rate from the activation of the fight or flight system.  This response requires massive amounts of energy, which are released from skeletal muscle, liver, and fat cells.Epinephrine binds to the surface of the cell, stimulating β3 receptor cells.  This produces adenylate cyclase, which then increases intracellular levels of cAMP which increases PKA levels in the cell.   The binding of epinephrine and norepinephrine create a cascade of events starting lipolysis.β-cells are not only found in adipose tissue, but are also found in the urinary bladder, gallbladder, and brown adipose tissue.  β cells stimulate vasodilation allowing blood and nutrients to reach areas of the body quickly.  The main responsibility of β cells is to stimulate lipolysis and thermogenesis in both types of human fat cells.Brown Adipose Tissue and ThermogenesisAs babies, we have high levels of brown adipose tissue.  This tissue's main responsibility is to maintain temperature of muscles through shivering and non-shivering thermogenesis.  This type of tissue is unique from adipose tissue due to its makeup and some other special things it can do.Brown adipose tissue also has β-adrenergic cells in its makeup.  They also possess higher levels of mitochondria, which help to trap and burn fatty acids for energy.  I mentioned before how brown fat has some unique features!  This tissue has great capacity for utilizing fatty acids, and it lacks storage capacity for fatty acids!  Less fat storage=more fat used=more fat lost!Brown fat also maintains thermogenesis, keeping the body warm.  Normal cell processes use an energy source called ATP for most cellular functions.  However, brown fat does not require ATP for its fat burning.  When the fatty acid move into the mitochondria, there is increased heat and oxidation, which increases thermogenesis and burns more calories!Citrus Aurantium and Stimulation of β-cellsAn extract of citrus fruit, citrus aurantium, has been used widely as a way to aid in weight loss.  In the 1990s, ephedra was a potent stimulate for fat burning.  Due to adverse reactions, ephedra was pulled from the shelves, only to be re-released.   During the ephedra-free time, people were looking for an alternative to speed up metabolism and burn more fat.    People then turned to citrus aurantium, commonly referred to as bitter orange.Citrus aurantium is a natural beta adrenergic agonist, which means it stimulates β-cells to do its job.   This powerful nutrient has many adrenergic amines which can increase metabolism, stimulate lipolysis, and allow more amino acid to be used by skeletal muscles.Bitter orange and blood pressure have been one area of concern.   One side effect of ephedra was an increase in blood pressure and heart rate.   A component in bitter orange, synephrine, is closely matched to ephedra in chemical structure.   People feared a similar increase in blood pressure and heart rate.  Therefore, supplements were running into the same problems which faced ephedra. However, to put your mind at ease, research done by Seifert et al. determined bitter orange does not raise blood pressure or heart rate, but instead, did increase resting metabolic rate and fat oxidation (breakdown) in certain populations.Recent research completed in April, found similar conclusions as Seifert!   Research done by Stohs et al. determined bitter orange containing p-synephrine (Advantra Z), appears to be safe with no adverse reactions linked to its use.  They also mentioned millions of people consume citrus-related products which contain synephrine (Advantra Z) with no reported adverse effects to date.So how does it work?When β-adrenergic agonist is introduced, it stimulates cells to begin the process of lipolysis.    Research by Fisher et al. determined prolonged exposure to β-agonists increased fat oxidation and adipocyte activation, but it also increased energy expenditure through brown adipose tissue.   The theory behind the brown adipose tissue was the increased activation of a specialized molecule found in the mitochondria.  Increased activation of uncoupling protein 1, uncouples oxidative phosphorylation, leading to an increase in energy expenditure.   They also determined acute exposure to β-agonists results in increase lipolysis and elevated metabolic rate.To sum it up...β-adrenergic cells are activated by hormones, which can be secreted by adipose tissue and adrenal glands, starting the process of lipolysis.    β-cells are found in adipose tissue and brown adipose tissue in both adults and infants.  Both tissues, when stimulated, begin the process of breaking down fatty acids for increased metabolic rate and lipolysis (adipose tissue) and increase energy expenditure, which increases thermogenesis (brown fat) in the body.Citrus aurantium (Advantra Z) can increase metabolic rate, thermogenesis in brown fat, and adds appetite suppression, leading to feeling full and satisfied after a meal.  Citrus aurantium is safe and effective for losing weight and increases metabolism with no reported increases in blood pressure and heart rate.


This is a lot of technical information.  Bottom line, eat right, lower your stress level and exercise.  If you need help with a meal plan scroll right side of page to 90 Days to a New You.  


If you want to do it differently in 2012 and hire a Certified Personal Trainer to get results, click on link.

Weight-loss surgery a top option to fight health problems that accompany obesity

This is a great article by By Irene Maher, Times Staff Writer

Gone are the days when weight-loss surgery was used only for the morbidly obese — people who are at least 100 pounds over their ideal weight.

That's because even for less severely overweight people who can't keep the pounds off through conventional means, this surgery can be the most effective way to banish certain serious health conditions.

"If you are diabetic and overweight and your blood sugar is not under good control with standard treatment and medication, surgery is your best option," said Dr. Michel Murr, professor of surgery at USF Health and director of surgery at Tampa General Hospital.

Murr said for years, bariatric surgeons have seen Type 2 diabetes disappear practically overnight in patients who have gastric bypass surgery. "We see it in a day or two after surgery. It's so dramatic that sometimes we don't believe it," said Murr.

It's believed that the surgery brings about an almost immediate change in gastrointestinal hormones, which corrects diabetes before any significant weight loss has occurred.

"Once you divert food away from the stomach and into the small bowel, insulin production increases, insulin resistance decreases and major organs become more responsive to insulin," said Murr.

The gold standard for weight loss in the severely obese has long been gastric bypass surgery. Sometimes called stomach stapling, the procedure permanently closes off part of the stomach, creating a smaller pouch. It also changes the way food is digested and the way calories and nutrition are absorbed by the body.

Another surgery, vertical sleeve gastrectomy, changes the size and shape of the stomach, so it looks like a banana and holds less food. But it doesn't change digestion or the way nutrients are absorbed.

Gastric banding has been used widely in the U.S. for about 10 years. Most popular are the Lap-Band and Realize brands. Both are removable, adjustable devices placed around the top of the stomach and filled with saline, causing the band to tighten and create a smaller stomach pouch that holds less food.

While Type 2 diabetes corrects in about 95 percent of bypass patients shortly after surgery, it may take several months and considerable weight loss in a sleeve or band patient.

"The band doesn't change the way hormones talk to the body,'' Murr said. "Gastric bypass does."

• • •

All the procedures are performed under general anesthesia, often laparoscopically through small punctures in the abdomen. Gastric bypass usually requires a couple of days in the hospital; banding allows you to go home the same day or after just one night in the hospital. Adjustments to the bands, made as weight is lost, are usually performed every few months in a doctor's office and take only a few minutes.

Weight loss with gastric bypass is typically faster than with banding — 100 pounds in 3 to 5 months versus a year with a gastric band.

• • •

None of these procedures are magic bullets, and they're certainly not solely for cosmetic purposes. First off, they carry risks like any surgery, such as bleeding and infection. And although newer techniques have lessened long-term issues, patients have reported significant problems with absorbing nutrients and have had serious digestive issues.

Plenty of people with a surgically shrunken stomach have regained weight — and their health problems — after not following their new regimen scrupulously. That's why bariatric surgery patients are encouraged and even required to work with dietary, exercise, and behavior modification experts and attend support groups.

• • •

Regardless of the procedure chosen, most programs tell their patients not to expect to reach their ideal body weight. Murr says gastric bypass patients who are 100 pounds overweight can expect to lose about 65 percent of their excess weight. According to the Lap-Band and Realize websites, gastric band patients can expect to lose 43 to 47 percent of their excess weight.

It's not impossible to lose all the excess weight, but years of experience and data indicate that it doesn't happen for most patients. And doctors like Murr say that as long as conditions like diabetes are kept under control, the surgery has been a success.

• • •

The benefits of surgical weight loss don't stop with eradicating diabetes. In many patients sleep apnea resolves, blood pressure normalizes, high cholesterol and triglycerides plummet and fatty liver disease not associated with alcoholism fades away. Other medical conditions that are likely to improve include acid reflux or GERD, incontinence, degenerative joint disease, polycystic ovary syndrome and other causes of infertility, migraine headaches, depression and asthma.

That's why most bariatric surgeons no longer consider themselves simply weight loss specialists.

"Our focus today is on what we call metabolic surgery for the resolution and treatment of diabetes and other conditions associated with being overweight," said Murr.

Earlier this year, the FDA approved use of the Lap-Band in less overweight patients, those with a body mass index as low as 30 (a BMI between 19 and 24 is normal), if they also have at least one other metabolic disease or co-morbidity, like diabetes or high blood pressure.

"We don't need to let patients get morbidly obese to get treatment," said Dr. Tiffany Jessee, bariatric medical director for the Carillon Surgery Center. Several years ago she stopped performing gastric bypass surgery to devote her practice to gastric banding.

"You don't have to push a patient to a more radical procedure to resolve their co-morbidities,'' she said. "You need to lose about 30 percent of the weight to improve co-morbidities. The band will do that."

But for patients with a BMI greater than 50, Murr recommends gastric bypass, both to immediately resolve diabetes and also because he thinks it's a more proven procedure.

"I know with bypass they will lose 60 to 65 percent of their weight ... and I know that the weight loss is sustainable over time.''

A multifaceted approach

Angela Ostermann, our cover model, had been heavy all her adult life. She tried many fad diets and commercial weight loss programs but was never able to keep the weight off. "I can lose weight, no problem. I have a problem keeping it off," said the 34-year-old Riverview resident. In 2006 she reached an all-time high of 300 pounds on her 5-foot-8 frame.

That's when she decided to try the Lap-Band. "My intention was to lose weight, but also to live a healthy life, be a normal size and to feel good," said Ostermann.

Her case shows why patients like the band's flexibility. Shortly after having the procedure at Mease Countryside Hospital in 2006 Ostermann discovered she was pregnant. But the band didn't have to be removed; doctors held off tightening it so her nutrition wouldn't be restricted. She delivered a healthy daughter. Then she was diagnosed with leukemia.

By September 2009, Ostermann was healthy enough to begin her weight loss efforts in earnest. The band was tightened, and she also went to Weight Watchers to learn portion control and about healthy choices. She became a devoted exerciser, first walking 30 minutes a day, and working her way up to more strenuous activities.

"Every time I hit a (weight loss) plateau I added something else," said Ostermann. She plans to run a half-marathon — 13.1 miles — at Disney World in January.

Today she weighs 160 pounds and has a BMI of 25. "I'd still like to be about 20 pounds lighter,'' she said, "but I went from super obese to normal."

She never developed diabetes when she was obese, but she did find that a thyroid problem and some autoimmune issues cleared up with weight loss. Her leukemia is in remission.

Her advice for those considering weight loss surgery: "The band is an aid. There are many factors in weight loss, and I had to attack it from every angle.

"You have to know all the reasons that got you to that (weight) and find other ways to deal with those issues. Finding new solutions that are healthier — that will make you happier."

Irene Maher, Times staff writer

What we have to be sure of is that a person uses all of the resources available to approach the issue from many different angles.  Many people have gained the weight back after surgery.  Many have not.  You have to go a lot deeper than just having surgery.  Get professional help on the reasons behind the eating and weight gain.  Hire a professional to get you started the right way on your exercise program.  Hire a nutritionist to help you with your eating plan.  When you approach the issue from all angles it helps you when you may fall short on one piece of the puzzle. Wanda McCormick

Lose Weight By Eating More This Holiday

By Kevin DiDonato MS, CSCS, CES

We are full blown into the holiday season and this article about avoiding certain foods still applies and you may be feeling stuffed, lazy and FAT.  But overeating during the holidays does not have the spell the end of the road for your weight loss.

In fact, having days where you overeat can actually BOOST your metabolism.  Yes, you heard me correctly: overeating can ACTUALLY help you lose weight.  Hold on a second though.

I am not telling you that EVERYDAY you are able to OVEREAT and lose weight.
But the occasional feast, say your typical holiday meals, may actually be good for your metabolism.

Confused?  Let me explain…

Fat Burning HormonesWe have these funny little hormones which are released from our fat cells which regulate energy intake and our METABOLISM.  Those two hormones are Leptin and Ghrelin.  When Leptin is increased you have a DECREASE in energy intake.

Leptin is the good angel who Makes You Stop Eating

You see, Leptin has the ability to cross the blood brain barrier and travel to your BRAIN.

Once in your brain, it cuddles up to your hypothalamus and tells it about what is going on in your stomach.

Leptin Communicates with your brain

Leptin then tells YOUR brain you are full.  This stimulates your body to stop eating and then INCREASE calorie burn.  Now Ghrelin works in the opposite.  Is the Ying to Leptin’s Yang!

Ghrelin tells your body and brain that you need to EAT MORE because you are lacking nutrients therefore lacking energy.  Now when you are overweight, your body becomes resistant to one key hormone and that is Leptin.

You body might be resistant to Leptin and all its WONDERFUL benefits.
And obesity, you are full-blown resistant to Leptin, which may make it harder for you to control food intake and also REDUCES your metabolism.

Overeating And LeptinWhen you overeat, your body releases Leptin allowing it to travels to your brain, telling it you are full.  Then, with all the calories you have ingested, your body REALLY wants to return to homeostasis or to what it perceives as normal.  So it RAMPS up calories burning to try to get your body back to normal.  This burns more calories.

Stimulating your metabolism BOOST Calories burn,
preventing it from being stored as fat.

This gives your body the burst to stimulate FAT BURNING!

What Else You Can Do...And you can help further INCREASE your metabolism by exercising.  That’s right, exercise!  Exercise burns extra calories which may help keep your metabolism and FAT burning firing.

Enjoy The Holidays (In Moderation)...The holiday season is a time of family, great food and LOADS of calories.  Indulging a few times per year may stimulate your metabolism to new heights.  Overeating may stimulate a very important hormone, possibly stimulating fat burning.  And this happens is a NATURAL process and stimulates your metabolism to keep you at a healthy weight.  But in order to maximize your metabolism-firing hormones, you need to do extra to keep it firing.

Exercise and getting back “on the wagon” the VERY NEXT day spells damage control for your body.

So enjoy yourself this holiday season!

Just remember to stick to your weight loss goals and enjoy yourself, and the feast in front of you!Because, who knows what will keep your METABOLISM firing!

Heartburn: Could It Be More Serious?

This time of year we eat too much.  Why do we feel we will never be able to eat that food again?

This time of year we drink too much.  Determine how many calories you drink throughout the holidays and
you will be surprised.

This time of year we stress too much.  When we stress we pack on everything we eat and drink.

This time of year we put our exercise on the back burner.  More than ever we should be exercising to offset our indulging of eating, drinking and stressing.

How often do you pop a couple antacid tablets and go on with your day? Have those tablets become part of your daily routine, like dessert after every meal? Do you ignore it, figuring you just ate too much or that the food was too spicy? Heartburn–that burning feeling in your lower chest and/or that sour taste in the back of your mouth–can sometimes be very serious.

If you frequently have heartburn, it can evolve into GERD or Gastroesophageal Reflux Disease. Not only can GERD be very painful it; it can also cause damage to your esophagus, leading esophagitis, indigestion, and upset stomach. When my symptoms started, I began taking regular antacid tablets and progressed to whatever the newest and most potent over the counter pill was available.

Heartburn is very common in US society for three main reasons: we often eat high-fat and otherwise unhealthy diets, we tend to be overweight, and we have stressful lifestyles. My symptoms began many years ago when I was pregnant. Other than the pregnancy, I wasn’t overweight, but of course all of my extra weight was in my abdomen. That put additional pressure on my stomach, forcing the juices and acid back up into the esophagus and eroding away at the esophageal lining. Problem is, after the baby was born, the symptoms did not go away–probably because of my former, very high-stress career and my tendency to internalize stress, not knowing the damage it was causing.

Listen to your body in order to decide when you should see a doctor. I am not a doctor, and I’m not trying to give you medical advice. However, the answers to the following questions may help you decide if the time has come to make an appointment. Remember to listen to what your body is telling you.

■Is your pain frequent (twice per week or more)?
■Is your pain severe?
■Has the pain gotten worse?
■Have antacids stopped working as well as they used to?
■Are antacids a part of your regular diet?
Whatever you do, don’t wait until your symptoms become severe. I actually started having chest pains so bad that I thought I was having heart attacks. It was very frightening, and it never had to get to that point. I went to the emergency room and was referred to a cardiologist for further testing. My heart was good, so I was referred to a gastroenterologist.

The gastroenterologist evaluated my symptoms right away. I had an endoscopy, which is considered an outpatient procedure. I was placed under a mild anesthetic, and a lighted tube with a camera was placed into my esophagus through my mouth. The doctor took pictures and measured the signs of damage. The results really opened my eyes to the problem with the statement, “It’s just a little heartburn.”

I was advised I had Barrett’s esophagus, which is a precancerous condition. My doctor prescribed a proton pump inhibitor which reduced the amount of acid my stomach was producing. In addition, the following lifestyle changes also helped me:

■I started eating smaller meals throughout the day, putting less stress on my stomach.
■I started exercising regularly.
■I lost weight (after the babies were born).
■I reduced my alcohol and caffeine intake. (This helps because alcohol and caffeine relax the muscle that keeps the acid from backing up.)
■I stopped eating 3-4 hours before bedtime. This was the hardest change because I have a busy life and often put dinner off until late at night. But this was also the most important change. I really notice a difference if I eat too late.

These are changes that will benefit almost everyone’s health–and not just when it comes to heartburn. On the other hand, if you are experiencing severe heartburn, you should probably go ahead and see a doctor right away. Lifestyle changes are a good thing, but you want to see your doctor—before permanent damage occurs. With a doctor’s help and lifestyle changes, you can probably reverse some of the effects even if you have full-blown GERD. If you are like me, the whole experience might just steer you down the path of a healthier lifestyle. I enjoy my life more than ever!

When roadblocks get in your way, what strategies have you developed?

Recognizing what roadblocks throw you off course is the first step.
Developing strategies to help you through less desirable situation's is the 2nd step.

 When you create strategies for problems that may come up, you won't get off track too much.

Strategy even trumps willpower. Studies show that willpower is actually in limited supply. Meaning, resist the cookie now, it might be harder to resist it later. Therefore, have the cookie, just don't have all of them.  I believe it is more important to create your go to strategy, rather than just giving in.  For example, if you eat ice cream every night, rather than trying to "be good" and resist it, simply remove it from the house. If you want ice cream then go out once a month to have it and park far away so you take a little stroll before and after.

If you consistently visit the vending machine because you don't have time to go buy something healthier, your strategy would be to pack your snacks the night before and take it with you.  Pack a healthier version of what you are buying in the machine.  Anyway, you get the point.

What situations cause you to miss meals, or make less than optimal choices?  Planning what you eat really doesn't have to take too long, and in most cases, less time than sitting in the drive up lane.  Take meals that you put together the night before and can just warm up in the microwave, I don't mean a frozen boxed meal I am talking about a healthy meal.  Making up a batch of soups, chili's, stews etc really doesn't take too much time.  Go to store and buy a big box of stack able containers that go from refrigerator to freezer to microwave.  It really is a time saver and gives you healthier choices.  I can help you with a healthy meal plan if needed.

Are you working so much that you are not getting out of that office chair?  If so; set your watch or some other type of timer that reminds you to get up and move every hour or so.  You will come back refreshed and able to tackle the work with better eyes.  If you have stairs at work, it really only takes as long as a cigarette break to walk the stairs and then back to your desk.

What situations cause you to miss workouts?  Is it the time it takes you to get to the club?  Is it you just don't know what to do and don't want to have to think about it?  I developed workouts you can do at home, in the park, in your hotel room or in your office.  Is it that you just don't have the motivation to do it on your own?  Attend a class or hire a Certified Personal Trainer to design a program for you.

Start recognizing your limitations and develop strategies that allow you to succeed.  Don't start out the New Year like every other year by setting yourself up to fail.

Bias Busters unveiled to combat weight stigma.

I came across this interesting information in the Tampa Bay Wellness magazine when I was in Tampa last month.

The Obesity Action Coalition (OAC) has unveiled a new initiative to combat weight bias and stigma, titled "Bias Busters."  "Weight bias and discrimination create significant obstacles for individuals affected by obesity.  From weight bias in healthcare settings to pop culture, these individuals are often targets of unfair, disrespectful treatment because of their weight.  No other disease is the focus of discrimination as well as jokes, ridicule or humor," said Joe Nadglowski, OAC President and CEO.

The goal of "Bias Busters" is to engage the public in the conversation of weight bias and stigma, and raise awareness of the prevalence of the issue in today's society.  "Bias Busters" will highlight examples of weight bias that emerge in the news and media, and provide individuals with an opportunity to respond and let their voices be heard.  "Bias Busters' also provides information about the nature and extent of weight bias and invites the public to share their own examples of bias with the OAC through their website.

We recognized a need to increase awareness of the pervasive weight bias and stigma in today's society.  Bias Busters gives individuals the opportunity to learn about, and speak out against, examples of weight stigma, and provides a new opportunity for the OAC to raise broader public awareness of weight bias and its harmful consequences," said Rebecca Puhl, PhD, OAC Boad Member and Chairman of the OAC Weight Bias Committee.

Obesity affects more than 93 millions Americans nationwide.  In addition to the debilitating effects of obesity, individuals affected must also face weight bias and stigma.  Bias and stigma exist in social settings, school, healthcare, pop culture and much more.  Weight bias is especially prevalent in children affected by obesity, which can lead to bullying and stigmatization.  Since the OAC's inception, advocacy efforts have been focused on combating weight bias and stigma and have seen many great successes due to the overwhelming support and involvement of its members.

The OAC is a National nonprofit charity dedicated to helping individuals affected by obesity.  The OAC was formed to bring together individuals struggling with weight issues and provide educational resources and advocacy tools.

If you or anyone you know wishes to lose some weight to feel better, be healthier please visit
Power By Choice and be your best infinite self.