"I love this ..." with thanks for Toby Keith

A few months ago we were at breakfast with a very dear friend of the family. He is in tremendous physical condition, has exercised all his life, been active in sports and very disciplined in his approach to maintaining his fitness program. That's why our jaws dropped when we heard him say, "I hate every minute of exercising and always have!".

You have to tip your hat to a guy who can persist in a lifetime of workouts that are to be avoided at all cost. His determination and results are very very rare.  The fact is it is no wonder why so many people are in the midst of a fitness meltdown because they share that attitude but unfortunately not that willpower and level of commitment. I understand. I remember the "old school" of fitness and dieting like everyone else, and I can empathize with his sentiments and those of the majority of potential fitness lovers. 

And I suppose I'd be in the majority camp of people we just talked about and not in his camp right now, except for the fact that

I LOVE exercising !
 I look forward to the next workout, and I can't wait to find out how much progress I've made.

I LOVE mealtime!
I can't wait to try out a new recipe for supper and share ideas with friends and the rest of the community.

I LOVE my "gym"!
My "gym" is a work in progress and constantly changing as my needs and abilties change, and I'm always finding new ways to challenge myself and move forward.

I LOVE the motivation !
Great trainers like Tony Horton and Chalene Johnson and Debbie Siebers keep everything so fresh and in focus that it's more like visiting with a best buddy than a coach.

I LOVE my  fitness community!They are always there for support, to share ideas and to work out with either live or in the WOWY Online Supergym.

I LOVE my fitness program!
Simply put I am grateful that I can tap into the positive side of motivation and utilize these newly learned skills to help me maintain this wonderful new lifestyle I have been blessed with. I feel very very fortunate, but I am neither unique nor gifted nor unaware of the contrary feelings of many others.

If you have found a program that gives you this same sense of satisfaction then I applaud you and welcome you to the fitness community. 

If on the other hand you have no idea what I'm talking about , are skeptical or just plain convinced it isn't for you and that you're somehow different all I can say to you is you are entitled to an opinion but NOT the facts.

Everybody can attain this same level of enjoyment and everyone can learn good habits towards a brand new fitness outlook and everyone can experience at their own ability level a rewarding fitness environment.

You are no different than I am.
I know you can do this.
Deep down you know you can too.

Now repeat after me:

I LOVE my gym!

A Night Out on the Town- How to enjoy yourself our and live to fight another day!

How to Party Like a Rock Star (the Beachbody^® Way)

To some degree, everyone wants to be a rock star. Seriously, who hasn't had at least a passing temptation to throw a television out the hotel window because, you know, Led Zeppelin did it? Especially when you're young, being the wild and crazy party animal among your friends seems like an instant way to gain popularity and adoration. The problem is, not all rock stars have the luck and longevity of Keith Richards, and if you try to emulate his lifestyle, you'll probably end up dead like John Bonham instead. Or Jimi Hendrix. Or Janis Joplin. Or Kurt Cobain. That's not to say we all need to live like the Jonas Brothers and abstain completely, but it's worthwhile to realize that those special nights out are best remembered for the company and camaraderie you shared, rather than forgotten as the result of chemically-induced amnesia.

The Opening Act

So you've nailed down the perfect outfit, got your new 'do, and smell like a million bucks. But don't head out on the town before your body is as finely tuned as Clapton's Fender^® Stratocaster^®.

1. Rest! If you get less than 4 hours of sleep per night, or you've been up for 16 hours or more, you're probably already acting drunk, even before you've had a drop of alcohol. This is because not getting enough REM sleep negatively affects your body's motor functions, blood sugar absorption, and immune system. You'll be friendlier, wittier, and more sociable with all your friends when you're rested, and this might come in handy if you're looking for a new type of friend (or two, if you really want to love like a rock star...).
2. Eat well! Van Halen ate M&Ms^® (except the brown ones, according to their notorious concert contract rider), Busta Rhymes eats KFC^®, and Meat Loaf, circa 1970s, ate pretty much everything under the sun, except his namesake. If you want to eat right, you probably want to follow another direction. Ideally, you should eat healthy meals that include a balance of carbohydrates (from fruits, vegetables, and whole grains), protein (from lean meats and fish, legumes, nuts, soy, and dairy products), and fats (avoiding saturated and trans fats). A solid meal will help stave off the urge for that 1 AM pilgrimage to the taco truck with your less-well-fed friends.
   
   And remember, eating right doesn't need to be a solo venture. If you really want to seem hip and in the know, bring your friends to the latest trendy "foodie" haven before hitting the bars and clubs. That way, you'll all spend a few hours focused on cuisine instead of cocktails. Know that thrill you get from discovering a new underground band? Well, most people feel the same way about finding a great new restaurant before the masses, so choose wisely and your friends will bestow upon you admiration comparable to what Justin Timberlake receives in a room full of Hollywood starlets.

The Headliner

This is it. The main event. The moment the crowd has been waiting for all night. It's time to shine, so here's how to ensure the lighters (or iPhones with lighter apps) come out, and you walk off stage a legend:

1. Dance, dance, dance! We all know that half an hour of cardio per day is an essential component of staying healthy and fit, so combine it with your night out and kill two birds with one stone! Dancing is wonderful exercise, and is sure to work up a sweat. If you're worried your moves are less Michael Jackson and more Elaine from Seinfeld, why not try joining a group hip-hop class, or try out Hip Hop Abs^® to learn some funky, fresh moves you can bust out for your friends? (But if you really want to impress them, you should probably never utter the words "funky" or "fresh" in the same sentence.)
2. Moderation! If moderation isn't a scientific law, it really should be, because there's almost no situation where it doesn't work. Many rock stars may overdo it with the partying every night, but they have expensive publicists to explain away their stints in rehab as "exhaustion." To increase your shelf life as a party animal, stay properly hydrated. Every great rock song has a memorable chorus, so when you head out for a night on the town, keep this little ditty on repeat in your head: "Drink, water, drink, water, drink, water." If it helps, just hum that Chumbawamba "Tubthumping" song and substitute water every other line (i.e., alternate your cocktails with water).You might think that getting drunk early will make you seem cool and fun throughout the night, but in all honesty, you're only becoming that guy or girl.
3. "I'll have a soda and soda, please." The great thing about spirits like vodka or gin is that they look like water. So the next time your friends are urging you to catch up or it's your turn to buy a round, slow things down by sipping on a soda water—just let everybody think it's liquor. You can even wince when you take a sip if you really want to crank up the illusion that you're hitting the hard stuff. No one will be the wiser, and you'll save a pretty penny too! Little-known fact: The original title of Snoop Dogg's "Gin and Juice" was just "Juice," but the record label urged him to change it for fear it would lower his "gangsta" cred.
4. Energy doesn't come in a can. If you're looking for "wings," don't go for a Red Bull^®, just buy a Paul McCartney album. Avoid the temptation to use energy drinks as fuel, because "energy" is a complete misnomer here. The caffeine and sugar hit'll just leave you jittery and nervous, after which you'll risk pulling a Lindsay Lohan and crashing hard before the end of the night.

The After Party

It's the next day, and you're not sure how to follow up that awesome night you just had. Here are a few suggestions for how to get your groove back:

1. Rest! Again! Whaddya know, we're right back where we started—your own cozy bed. Hopefully, you spent the night with the Captain to your Tennille. (A dated reference, I know, but who doesn't sing along to "Love Will Keep Us Together"? Admit it.) Anyway, if all went according to plan, you spent the night dancing, romancing, and, well, other things, so now it's time to rest up. Don't worry about your workout today, because trust me, you did enough of that last night. If you're feeling extra sluggish, some light stretching or a leisurely walk should do the trick.
2. Recovery! Eminem's new album is called Recovery, and we don't think it's a coincidence. He's giving you a hint, so take it! Buy some of Beachbody's own Results and Recovery Formula™. Designed for use after workouts, it will get your body back in tour shape in no time.

There you have it, the official guide to living a Beachbody-certified rock 'n' roll lifestyle. If you heed our advice, both your body and your mind will remain solid as a rock for quite a while, and you won't get caught rolling onto the floor.

from the P90X Newsletter #040

Wondering if you should just get a copy of P90X?

Are you wondering whether or not you should just use a burned copy of P90X or buy it from a source other than Beachbody or a Beachbody Coach? You're not only doing yourself a disservice, giving up the 90-day guarantee, purchasing a product that may not necessarily by complete or even in English, and others, but there are legal ramifications as shown below.  If you're ready to commit to your Self, your health, and your fitness with something that unquestionably will help you reach your goals, I will get you started and coach you through it (and can even legitimately help you save the $20 or $30 you think you're saving by buying a counterfeit copy).  Aren't you worth more than the $20 or $30 bucks you might save on counterfeit, non-guaranteed, and/ or incomplete copies if you really are deciding to commit to YOUR success? Maybe, maybe not.

Beachbody® Assists in Convicting Importer of Pirated Goods 

Santa Monica, Calif, – July 25, 2010 – Beachbody®, the nation’s leading provider of in- 

home fitness, weight-loss, and wellness solutions and creator of the famous P90X®, 

Insanity®, Brazil Butt Lift®, TurboFire®, and other fitness programs, has good news to 

share on the antipiracy front. 

About 1 week ago, a local woman involved in importing counterfeit Beachbody and 

other products was convicted by a federal jury, and now faces up to 90 years in 

prison and fines of up to $12.5 million. This is the result of a multiyear 

investigation Beachbody has been actively pursuing. 

Beachbody’s dedicated legal team has been working with the Office of the U.S. Attorney 

and with Immigration and Customs Enforcement (ICE) in their efforts against this 

individual, and we are proud that justice has been served. Both the Department of 

Justice and ICE have released some of the details relating to this conviction—the 

individual was caught importing multiple container loads of counterfeit product and 

attempting to bribe a Customs officer to get it released. (Press release from ICE: 

http://www.ice.gov/pi/nr/1007/100715losangeles.htm)  

This is just one of several criminal counterfeiting investigations that Beachbody is 

involved in with law enforcement.  Indeed, as Beachbody’s legal team continues to 

meet with members of Congress, government officials, and agencies in Washington, 

D.C., and continues its nationwide efforts to meet with and provide anticounterfeiting 

training to Customs officers and agents, these criminal investigations and prosecutions 

will likely only increase.   

“Counterfeiting harms not only Beachbody’s ability to sell genuine products and create 

new, world-class fitness solutions, but it also specifically harms the businesses of all our 

dedicated Independent Team Beachbody® Coaches,” notes Senior Vice President of 

Business Development and General Counsel, Jonathan Gelfand.   

“While no company or government agency has a magic bullet to stop all piracy in this 

global economy, we will continue to fight the counterfeiting epidemic each and every 

day, pursuing those dealing in counterfeit products and making them pay. We truly 

appreciate all the support we receive from Customs, ICE, the Department of Justice, 

and each one of our Coaches.”  

If you ever see something that you think is counterfeit or illegal (including any 

Beachbody products for sale at a price lower than we offer it, for example), please 

submit it to us at piracy@beachbody.com.

The Fitness Buffet

No one walks into a supermarket with the obligation that they must eat the entire store. Similarly, when one visits a local bookseller they don't expect to read every single copy the store sells. Instead, we sample from the choices, select a combination of things we NEED and would LIKE to have and derive enjoyment and satisfaction from the experience. 


At some point in our fitness program we need to adopt a similar outlook.There are dozens of paths to fitness and hundreds of exercises to choose from, and we should approach them all as we approach the many other pleasurable activities in life. Remember, our fitness strategy is a long term commitment and must be freshened up and spiced up every so often. We shouldn't view the inventory of workouts we have as a college course in fitness but rather a library, a resource, a fountain of youth that we can now sample at our leisure thanks to the insights  and skills we have acquired. Variety in moderation will help to ensure a healthy mental outlook and avoid the inevitable burnout that comes from unnecessarily burdening ourselves with numbers and quantities.

Treat your body to a "fitness buffet", and it will reward you in ways you never imagined 
without the morning-after regrets!

9 Foods NOT to give your kids...

9 Foods Not to Give Your Kids

By Joe Wilkes

If you've followed the news on childhood obesity lately, you know the state of affairs is pretty grim. Childhood obesity rates have tripled over the past two decades, and most signs point to the next generation being the first whose life expectancy will be shorter than their parents'. Much of the blame for this trend has deservedly been laid at the feet of the producers and marketers of unhealthy food aimed at our youngest consumers, whose parents face an uphill battle: trying to pit fresh, healthy foods devoid of mascots or sidekicks against superheroes and cartoon animals in a struggle to tempt their children's palates and stomachs.

Since most kids have hummingbird metabolisms that adults can only envy, it's often easy to give them a free pass and let them eat whatever they want. But eventually those metabolisms slow down and the pounds settle in. Also, as physical activity decreases and processed food intake increases annually, kids aren't burning calories the way their parents might have when they were their age. And even if the kids aren't getting fat, they are establishing eating habits they'll take into adulthood. As parents, you can help foster a love for healthy eating and exercise that will last your kids a lifetime—hopefully a long one!

Eating can so often be a classic power struggle where kids try to finally locate their mom and dad's last nerve. (I can remember family dinners with my brother and parents that could teach Hezbollah a thing or two about standoffs.) There are a number of strategies you can use to mitigate this type of deadlock. One is to let your kids help with the selection and preparation of the food. If they picked out the veggies at the farmers' market and helped cook them, they might be less inclined to feed them to the family pet. Another is to frame eating vegetables and healthy food as being its own reward. Otherwise, by offering dessert as a reward for finishing vegetables, you create a system where unhealthy food is a treat and healthy food sucks.

With these thoughts in mind, let's take a look at some of the most unhealthy foods being marketed to your kids today, and some healthier alternatives you can offer to replace each of them.

Note: The following recommendations are for school-aged children. Infants and toddlers have different specific nutritional needs, not addressed in this article.

1. Chicken nuggets/tenders. These popular kids' menu items are little nuggets of compressed fat, sodium, high-fructose corn syrup (HFCS), and in some form, chicken. Depending on the restaurant, chicken might not even be the first ingredient. Oftentimes, the nuggets or tenders are made of ground pieces of chicken meat and skin, pressed into a shape, flavored with HFCS and salt, and batter-fried in hydrogenated oil (the bad, trans-fatty stuff). Then, as if that weren't unhealthy enough, you dunk it in a HFCS- or mayonnaise-based sauce. With all the fat, salt, and sugar, it's easy to understand why they're tasty, but the nutritive value weighed against the huge amount of calories and fat consumed is incredibly lacking. Even healthier-sounding menu items can be deceiving, like McDonald's Premium Breast Strips (5 pieces), which pack 665 calories and 40 grams of fat—and that's before you factor in the dipping sauce. (By comparison, a Big Mac^® with sauce has 540 calories and 29 grams of fat.)
   
   Instead: If you're cooking at home, grill a chicken breast and cut it into dipping-size pieces either with a knife or, for extra fun, cookie cutters. Make a healthy dipping sauce from HFCS-free ketchup, marinara sauce, mustard, or yogurt. Let your kids help make the shapes or mix up the sauce. Try and go without breading, but if you must, try dipping the chicken breast in a beaten egg, and then rolling it in cornflake crumbs before you bake it. It'll be crunchy and delicious, but not as fatty.
2. Sugary cereal. I can remember as a child, after going to friends' houses for overnights and being treated to breakfast cereals with marshmallows that turned the milk fluorescent pink or blue, feeling horribly deprived when faced with the less colorful and sugary options served up in my home kitchen. But now I can appreciate my mom and her unpopular brans and granolas. True, they didn't have any cartoon characters on the box or any toy surprises, but they also didn't have the cups of sugar, grams of fat, and hundreds of empty calories that these Saturday morning staples are loaded with. 
   
   Instead: Read the labels and try to find cereal that's low in sugar and high in fiber and whole grains. Remember, "wheat" is not the same as "whole wheat." Also, avoid cereals (including some granolas) that have hydrogenated oils, artificial colors, or chemical preservatives. Add raisins, sliced bananas, berries, or other seasonal fruit to the cereal for extra flavor and nutrition. Again, letting your child help design a healthy bowl of cereal from choices you provide will get you a little more buy-in at the breakfast table.
3. Lunch meat and hot dogs. Kids love hot dogs, bologna, and other processed meats, but these are all full of potentially carcinogenic nitrates and nitrites, sodium, saturated fat, and artificial colors and fillers. A study in Los Angeles found that kids who ate 12 hot dogs a month had nine times the risk of developing leukemia.¹ And more health risks are being discovered all the time. Leaf through any research about kids' nutrition, and you're bound to read about the bane of the cafeteria—Oscar Mayer's Lunchables^®. These and similar prepackaged lunches are loaded with processed meats and crackers made with hydrogenated oils. These innocent-looking meals can boast fat counts of up to 38 grams. That's as much fat as a Burger King^® Whopper^® and more than half the recommended daily allowance of fat for an adult.
   
   Instead: Get unprocessed meats, like lean turkey breast, chicken, tuna, or roast beef. Use whole wheat bread for sandwiches; or if your kid's dying for Lunchables, fill a small plastic container with whole-grain, low-fat crackers, lean, unprocessed meat, and low-fat cheese. This can be another great time to get out the cookie cutters to make healthy sandwiches more fun. For hot dogs, read labels carefully. Turkey dogs are usually a good bet, but some are pumped up with a fair amount of chemicals and extra fat to disguise their fowl origins. Look for low levels of fat, low sodium, and a list of ingredients you recognize. There are some tasty veggie dogs on the market, although a good deal of trial and error may be involved for the choosy child.
4. Juice and juice-flavored drinks. Juice—what could be wrong with juice? While 100 percent juice is a good source of vitamin C, it doesn't have the fiber of whole fruit, and provides calories mostly from sugar and carbohydrates. Too much juice can lead to obesity and tooth decay, among other problems. The American Academy of Pediatrics suggests 4 to 6 ounces of juice per day for kids under six, and 8 to 12 ounces for older kids. Juice drinks that aren't 100 percent juice are usually laced with artificial colors and that old standby, high fructose corn syrup, and should be avoided. Your best bet is to make your own juice from fresh, seasonal fruit. You won't have to worry about all the additives, and it's another way you can involve your kids in the cooking process. Let them design their own juice "cocktail." And if you were even considering soda, read the Steve Edwards article "Top 10 Reasons to Give Up Soda" from issue #024. 
   
   Instead: Water is still the best thirst quencher. Explain the importance of good hydration to your kids, and try to set a good example yourself by carrying around a healthy reusable hard plastic or stainless steel water bottle. Get your kids used to carrying a small bottle of water in their backpack or attached to their bike. If they're very water averse, try water with a splash of fruit juice in it. But just a splash. The idea is to get your kids used to not having things be overly sweet, overly salty, or overly fatty. Another great beverage is milk. Growing kids need plenty of milk (or fortified nondairy milks, like soy or almond)—which is filled with nutrients, calcium, and (in the case of dairy and soy) protein—but they don't need too much fat, so choosing low-fat or nonfat options will help ensure that they get their milk without actually beginning to resemble a cow.
5. French fries. High in calories, high in fat, and high in sodium—and unsurprisingly the most popular "vegetable" among kids. Fries offer virtually none of the nutrients found in broccoli, carrots, spinach, or other veggies not cooked up in a deep fryer, and the fat they're fried in is often trans fat, the unhealthiest kind for the heart. To top it all off, studies are beginning to show cancer-causing properties from acrylamide, a toxic substance that is created when starchy foods like potatoes are heated to extreme temperatures. In some tests, the amount of acrylamide in French fries was 300 to 600 times higher than the amount the EPA allows in a glass of water.²
   
   Instead: Vegetables like baby carrots, celery sticks, and other crudités are great options, but if potatoes must be had, there are some options that don't involve melting a brick of fat. A scooped-out potato skin with low-fat chili and a little cheese can provide lots of fiber and vitamins, with even higher amounts if the chili has beans. You can also try making baked fries, using slices of potato with a light brushing of olive oil. Or the classic baked potato could be a hit, with plain yogurt or cottage cheese instead of sour cream and butter.
6. Potato chips, Cheetos, Doritos, etc. These are full of fat, oftentimes saturated, and way more sodium than any child or adult should eat. Some chips also have the acrylamide problem discussed in #5, French fries, above. Also, watch out for innocent-seeming baked and low-fat chips that contain olestra or other fake fats and chemicals that could present health issues for kids. 
   
   Instead: Kids gotta snack, and in fact, since their stomachs are smaller, they aren't usually able to go as long between meals as adults. Cut-up vegetables are the best thing if your kids want to get their crunch on, but air-popped popcorn and some baked chips are okay, too. You can control how much salt goes on the popcorn, or involve your child in experimenting with other toppings like red pepper, Parmesan cheese, or dried herbs. Try making your own trail mix with your kids. They might be more excited to eat their own personal blend, and that way you can avoid certain store-bought trail mixes, which sometimes contain ingredients like chocolate chips and marshmallows that aren't exactly on the healthy snack trail.
7. Fruit leather. Many of these gelatinous snacks like roll-ups or fruit bites contain just a trace amount of fruit, but lots of sugar or HFCS and bright artificial colors. Don't be misled by all the products that include the word "fruit" on their box. Real fruit is in the produce section, not the candy aisle. 
   
   Instead: If your child doesn't show interest in fruit in its natural state, there are some ways you can make it more interesting without losing its nutritional value. For a healthy frozen treat, try filling ice-cube or frozen-pop trays with fruit juice or freezing grapes. Or buy unflavored gelatin and mix it with fruit juice and/or pieces of fruit to make gelatin treats without the added sugar and color (let it solidify in big flat casserole dishes or roasting pans—another good time for the cookie cutters!) Try serving some raisins, dried apricots, apples, peaches, or other dried fruits that might give you that chewy, leathery texture without the sugar.
8. Doughnuts. These little deep-fried gobs of joy are favorites for kids and adults alike, but they are full of fat and trans-fatty acids, and of course, sugar. Toaster pastries, muffins, and cinnamon buns aren't much better. The worst thing about doughnuts and these other pastries, aside from their nutritional content, is that they're often presented to children as acceptable breakfast choices. These delicious deadlies need to be categorized properly—as desserts, to be eaten very sparingly. And you can't have dessert for breakfast.
   
   Instead: Honestly, a slice of whole-wheat toast spread with sugar-free fruit spread or peanut butter isn't going to get as many fans as a chocolate-filled Krispy Kreme, but at some point, you have to stand firm. Be the cop who doesn't like doughnuts. Doughnuts—not for breakfast. Period.
9. Pizza. In moderation, pizza can be a fairly decent choice. If you order the right toppings, you can get in most of your food groups. The problem comes with processed meats like pepperoni and sausage, which add fat and nitrates/nitrites (see #3, Lunch meat and hot dogs, above); and the overabundance of cheese, which will also provide more calories and fat than a child needs. 
   
   Instead: Try making your own pizza with your kids. Use premade whole wheat crusts, or whole wheat tortillas, English muffins, or bread as a base. Then brush on HFCS-free sauce, and set up a workstation with healthy ingredients like diced chicken breast, sliced turkey dogs, and vegetables that each child can use to build his or her own pizza. Then sprinkle on a little cheese, bake, and serve. If your child gets used to eating pizza like this, delivery pizzas may seem unbearably greasy after awhile.

Someday your children will come to realize that caped men in tights and sponges who live under the sea might not have their best interests at heart when it comes to food. Until then, however, why not involve them in the process of selecting and preparing healthier alternatives? Some of these cleverly disguised wholesome foods might become their favorites. Who knows, they may even tempt some of the overgrown children among us!

¹ Peters J, et al "Processed meats and risk of childhood leukemia (California, USA)" Cancer Causes & Control 5: 195-202, 1994

² Tareke E, Rydberg P, Karlsson P, et al. Analysis of acrylamide, a carcinogen formed in heated foodstuffs, J. of Agri and Food Chem. 2002;50:4988-5006

"Don't get too skinny"

The following article was written by Brennen Keene, a member of my Beachbody Team, on his TeamBeachbody.com blog.  I thought it was well written and conveys a great message, and so I asked him his permission to repost it here: 

"Co-workers, family members, friends, and others I know have noticed my weight loss (40 pounds since January 1, 2010).  I'll be the first to admit that I look noticeably different (thinner face, greatly reduced midsection, etc.).  Some people are forward enough to ask me how much I have lost (which is fine by me because I am not ashamed to say how much I have lost).  Several people have asked whether I plan to lose more weight, and the simple answer is yes, I do plan to lose more weight (although the way I look at my future weight loss will be more focused on body fat reduction and my waist to hip ratio, with weight loss being a consequence of that focus).  I find it interesting that a number of people have said something to the effect that I don't need to lose more weight or they say "don't get too skinny!"

When folks say these things to me, I politely say that I still have excess body fat that I need to shed.  I know that the people making these statements are well-intentioned, but in my mind, these statements are perplexing (and borderline irritating).  For me, a person who has been overweight for most of my adult life, I can't understand the concept of being "too skinny".  I just want to be healthy, and it would be a nice bonus to have a flat stomach and (hopefully) some visible abs.  But too skinny?  Please.

I recognize that there are people who truly suffer with being underweight because of disease, malnourishment and/or eating disorders.  People suffering from those conditions are "too skinny" because because of a problem likely beyond their immediate control.  But that's not me.  My BMI (28.9) is still in the "overweight" range, and I would have to lose another 25+ pounds just to get to a BMI of 25 (the top range of "normal" for BMI).  That's just not going to happen.  I simply have too much muscle mass in my arms, shoulders, chest and legs for that to happen, and I'm not going to try and reduce my muscle mass just to get to some number that somebody decided was "normal" (particularly since BMI is not the final analysis of what is a "healthy" weight).  But I can become more lean (e.g., getting to a body fat percentage of 15% +/-).   Heck, right now my body fat percentage is somewhere north of 25% (depending on which measurement tool you use).  That alone should tell you that I have the "opportunity" to lose more body fat and still be very healthy.

I'm not quite sure why I get irritated at these statements about me becoming "too skinny".  Maybe its because I don't like to be second-guessed as to what my goals should be (in other words, pride).  Another part of me says that I should use those statements as an opportunity to tell folks about how to look at weight as only one part of the puzzle to being a healthy weight.  But that can come across sometimes as condescending and "preachy".  I'm not sure what the right response should be.  Maybe I should just  keep my thoughts to myself, keep my head down, keep pushing play and focus on my own goals and stop worrying about what other people have to say about my goals."

The Butterfly Effect

I saw a science fiction show about time travel. A man went back millions of years to when the earth was very young. His curiosity got the best of him and he stepped out of his craft and unknowingly killed underfoot a single ant.  When he returned to his own time he discovered it was a desolate and lifeless place. So much was the influence of that tiny incident so long ago.

OK, it's science fiction, but there is no doubt that even the smallest effects can have profound results for both bad and for good.  The habits we develop at an early age become ingrained and part of our natures over time, and hopefully these habits are positive ones and will benefit us as years go by.  Of course, we all know, often there are also unhealthy habits that come along for the ride and gather steam and influence and result in some very unwanted aftershocks. A harmless visit to the ice cream shop can topple even the most diligent health proponent, and an innocent puff on a cigarette in the boys' or girls' room can become an incredibly stubborn albatross around the neck for that person later on in life. I think for most of us we can pretty much remember the history behind our struggles with the challenges that ultimately become infamous New Years' resolutions.

If this were the end of the story then it certainly would seem a hopeless one.  For many people who become indoctrinated into the culture of despair that seems to constantly bombard us, the result is an acceptance of an inevitable although very long defeat.

But just like the flapping of a tiny wing can generate a huge storm so can the smallest bit of determination and commitment gather momentum and produce incredibly beneficial results.
It can be as simple as looking at some old pictures of ourselves as high school athletes or finding your running shoes and lacing them up or looking across the aisle at the restaurant patron siting uncomfortable squeezed into his or her booth and feeling a bit of a chill run down your spine as you wonder how it got that far and could that be you in 5 or 10 years??

Do you recall the magazine article you read in the doctor's office while waiting for your annual check-up?
Do you remember the friend who asked you join them on a run or gym workout?
Do you remember being up late at night and seeing an add for a workout that stuck in your mind?

These small puffs of wind are all we need to eventually fill the sails of our fitness lifeboat.
It works both ways. The ingredients are all around us. If we keep very quiet and stand very still we'll feel the breeze and know which way it's blowing and can set a new course towards a better fitness future.
And what does one do if after all this there still appears to be no wind at all?

Then, my fitness loving friends, all together

WE ROW!