I realize that there are different ways to approach health improvement programs. Some will think about it for years before starting. Some will start and stop at their convenience. Some will go about it with great fervor, then quickly burn out. And others will make a decision and never waiver from their commitment.

Although most people hope for a quick transformation of their body and health, a new approach may be in order if you tend to be one who bursts out of the starting block, then fizzles out quickly. Too many people go to the extreme and make changes that are so drastic that the disruption is something that they can only bear for a brief period. I ask then, what is the ultimate goal? Health and fitness is not about who gets there the fastest. It is a journey—a process, if you will. You don’t just get there and then you are done. Your lifestyle habits have to be maintained so that your healthful state is maintained.

This is why I prefer to think of it as a transition that leads to transformation rather than just aiming for the miraculous makeover.

Your body will take time to adapt and realize that many of these changes are progressive. You don’t start an exercise program doing Arnold Schwarzenegger’s Mr. Olympia training routine and expect to look like him. Right? You’d be surprised how many people actually think so.

If you believe this, I’m really sorry to burst your bubble but it doesn’t work like that. Perhaps if you were at a similar starting point and experience to Arnold and followed his Olympia training, then you’d reap positive results. Instead, I see far more people training really hard and burning out, giving up, getting hurt or simply not getting the expected results when they jump ahead of themselves and tackle a program designed for someone well beyond their condition and experience level.

I had this discussion with my son when he was adamant about doing his dad’s training program instead of the foundation-building routine that I suggested. Of course, kids will be kids and he did dad’s program for a period. Shortly thereafter, he came back to me disappointed that he didn’t get the same results that his father claimed to have had under that program. Oh, big surprise! (Yes, there’s lots of sarcasm here.) I explained that if he had the condition and years of experience like his dad then he might have gotten similar results but because he hasn’t built a strong base, his body simply wasn’t ready.

Of course, there are some with superior genetics and natural abilities that seem to project themselves well ahead of others and with relative ease. But don’t let that fool you. Even the world’s greatest athletes didn’t get there overnight. They too had to build toward their record-breaking performance by steadily progressing and advancing their skills one step at a time.

I hope this makes sense. If this has happened to you, I hope you now have a better sense about your body’s readiness. If you are consistent and determined, you will progress through various levels and be well on your way to achieving the transformation you desire. Do it smart so that you don’t waste your time and effort going down the wrong path.

Be strong, live long.

*** Thanks to so many of you who have completed our online general health survey, we have exceeded our goal of 500 responses! I am reviewing the data and will share this great information soon. Our efforts will continue so don’t hesitate to take the survey and encourage others to do so too. We will be making modifications to incorporate nutritional questions in the next version. Thank you again for your help and contributions to Build a Healthy Hawaii. Please visit my website www.lifefitnet.com to complete the short 12-question online survey that should take only 2-3 minutes to complete. Many thanks again!  Lori

Here are the three rock-bottom basics that I believe are absolutely necessary for you to address if you want to lose weight and maintain life-long nutritional well-being.

1)      Meal skipping – This is one of the worse things you can do to help your body to become fat. Your body anticipates future energy needs and if it cannot rely on a regular supply of nutrients from your eating, it will simply store it as fat for later use.

Instead, help your body to become more efficient by providing it a regular supply of energy (nutrients from food). And this doesn’t mean to load up on energy boosters like caffeine-loaded drinks! Rather, make sure that you eat 3-5 meals per day, instead of 1-2.

2)      Imbalanced meals – Many have been swept up in the carb and sugar habit where our breakfast, snacks and other meals lack protein and fiber and are loaded with sugar, salt and fat. You know what I mean. It is the pop tart, pastries and doughnuts with coffee for breakfast, chips for snacks, and spaghetti with marinara and garlic bread for dinner. I’m not saying that there is anything wrong with spaghetti. In fact, I love my pasta. But many eat this way and wonder why they end up looking like a cream puff. Your body needs protein to build and maintain muscle (as well as hair, skin and other tissue. If it doesn’t get it from your diet, it will rob it from your body and it may not take it from where you want it to. Then there are the over-abundantly fatty meals (like chicken katsu and mac salad). Wow! You eat oil-soaked breading on chicken and pasta covered with mayonnaise. No, no, no.

Instead, make sure your meals include some protein, and at the same time don’t tip the scale over for sugar, sodium and fat. The protein will also hold you over longer so that you don’t get hungry shortly after your meal and start snacking.

3)      Lots of prepared and processed foods – This one is a doozie because I realize that no one seems to have time, eating is done on the run, and grab-n-go is the preference. The bottom line is that these processed foods are killing us. They’ve made us nutrient deficient, overweight and just plain lazy! It isn’t just a few people here and there or in isolated areas. It has swept over our nation and made us the unhealthiest in history. We are not only hurting ourselves but our children as well. They’ve processed the healthy whole grains out of our breads, rice, etc. They’ve loaded our foods with preservatives, salt, fats, flavorings and color to make them last forever, look good and keep us coming back for more. Too bad these don’t have the same effect on our bodies. The opposite actually happens.

Instead, work on getting your diet closer to the source—meaning fresher and whole. a) Start by working whole grains back into your diet (e.g., whole grain bread instead of white or substitute brown rice for white or mac salad). Added fiber is one of the best things you can do in a weight lose program, as well as for your general health. b) Choose fresh veggies and fruit rather than canned or frozen. Again, shorter time and processing from source to table is the goal. c) Prepare your own meals because then you’ll be able to control what goes into your meals. You don’t need all of the fillers and additives in pre-packaged foods. They aren’t good for you anyway. You don’t have to be an Iron Chef either. Returning to simple foods and simple preparations are probably the best.

Don’t think that you’re going to be left with bland bunny food and mini children’s portions. Not at all! When you choose the preferred types of foods, you will notice a remarkable difference. For one thing, you will be able to eat to your heart’s content. Most importantly, you will feel great and your taste will actually be revitalized. Having a clean more efficient system will energize you and help your body to begin healing itself.

*** Thanks to so many of you who have completed our online general health survey, we have exceeded our goal of 500 responses! I am reviewing the data and will share this great information soon. Our efforts will continue so don’t hesitate to take the survey and encourage others to do so too. We will be making modifications to incorporate nutritional questions in the next version. Thank you again for your help and contributions to Build a Healthy Hawaii. Please visit my website www.lifefitnet.com to complete the short 12-question online survey that should take only 2-3 minutes to complete. Many thanks again!  Lori

I have always been an advocate for resistance training for men and women, not only to supplement other activities and sports but particularly as a healthy regimen to stay strong as they age. Even in my twenties, I recall saying that I would lift weights even when I’m old. And it is not because I have a weight lifting background. It is because I am well aware of the numerous benefits and have seen living proof. I’ve also witnessed the deterioration of so many who are aging prematurely because of their physical neglect.

My grandmother lived into her 90s and religiously did her daily exercises. But it’s not just about lasting long. For those who are younger and not at that point where aging well is your top priority, how about the fact that resistance training is a valuable part of weight management and one of the best ways to sculpt your body.

At any rate, I have touted the advantages of weight training for decades. Today, even doctors and weight loss consultants include weight training as part of their recommended program.

People have asked me how I can eat junk food and not get fat. I am certain that it is because I carry a lot more muscle than a typical 5’1” female, so I burn more calories in everything I do—even in my sleep! I’ve been told “you just have a fast metabolism” but it’s not that. My metabolism is what it is because I carry more muscle. You can help your body burn more too if you put some effort into improving your musculature. I liken it to the difference in running a 4-cylinder engine versus an 8-cylinder engine. Eight burns more gas; muscle burns more calories.

And if that isn’t enough to convince you, think about this… What gives your body form, beyond your skeletal system filled with a bunch of organs? Yup, it’s your muscles and fat, covered with a lot of skin. Setting skin aside since it’s more like the wrap for all the rest, the main tissues that give your body shape are fat and muscle. You can completely reshape your body by manipulating these two factors. Increasing muscle-tone can give you a more hourglass figure. It can completely change your posture. It can give men that tapered V-shaped upper body. It can firm up those jiggly arms. It can reshape your butt, hips and thighs. It can make you look younger.  And when all that’s done, you may discover a whole new you, inside and out!

And if that’s still not enough, resistance training is also used to strengthen and rehabilitate, improving circulation, range of movement, coordination and balance.

There are countless benefits to resistance training. Whether you are male or female, young or old, an effective resistance training program should be part of your health plan.

*** Thanks to so many of you who have completed our online general health survey, we have exceeded our goal of 500 responses! I am reviewing the data and will share this great information soon. Our efforts will continue so don’t hesitate to take the survey and encourage others to do so too. We will be making modifications to incorporate nutritional questions in the next version. Thank you again for your help and contributions to Build a Healthy Hawaii. Please visit my website www.lifefitnet.com to complete the short 12-question online survey that should take only 2-3 minutes to complete. Many thanks again!  Lori

Boredom seems like a common reason why people stop an exercise program. Long ago, I dismissed it as “different strokes for different folks,” thinking that that particular exercise was just not their thing. Now I realize that it probably had more to do with them stagnating in a “routine” rather than truly their dissatisfaction with the exercise itself.

So what can you do to avoid boredom? Well, first, as with many other things in life, the more you learn about it, the more interesting it becomes. This applies to sports and fitness as well.

As you explore the sport, you will likely find that everyone has their own theory on how to train. This is where the confusion sometimes leads novice participants to find one program and just stick with it. That might work for a while but because the human body is highly adaptable, it will adjust to the program within weeks. And in a matter of months, you could find yourself on the path to boredom if you don’t work in some progression (whether it involves altering weight, sets, reps, pace, etc.).

Unfortunately, many are given a workout routine once (by a friend or a trainer), they stick with it to a tee, and eventually find themselves mindlessly going through the motions week after week. I’ve seen those people at the gym with the glazed-over look in their eyes, watching others and moving from one exercise to the next without a sweat.

Here’s my tip… Don’t ever accept a boring routine--at least not for more than a day or two. If you are not engaged, change it!!! There is nothing (no program) that is etched in stone that is declared the best and one-and-only way to train effectively. There are thousands of different ways to go about stimulating your muscles and body to achieve the results you are after. That’s why I could never understand someone saying they got bored. It’s like my kids saying that they are bored at home when they have Wii games, board games, computer games, Legos, a puppy, a ping pong table, water guns, books, cable TV, bikes, scooters, and the list goes on and on. Well, the same applies with training.

Before you fall into a humdrum exercise routine, de-value its worth and start seeking other things to occupy your time, vary your program to stay interested. Any one or more of the following changes can be made to your training program to help you break out of any rut:

1. Change your schedule - Sometimes even changing the days and sequence of your training shocks the body enough.
2. Change the exercise - There are several ways to skin a cat--so to speak. Rather, there are various ways to train the same muscle group. Try different exercises.
3. Change the equipment - Using other equipment even for the same exercise can work. E.g. Dumbbells vs. machines vs. barbell vs. bodyweight vs. isometric, etc.
4. Change the weight - If you are consistent, your body will strengthen and you may want to increase the weight resistance to continue to build on what you’ve already done.
5. Change the sets - When I wanted to focus on developing a body part, I doubled my sets and got noticeable results within a month or two.
6. Change the reps - If you normally do 10 reps, one day try 12-15 and see if you are able to complete it. This may also serve as an indicator of a new set-point for yourself.
7. Change your pace - You may slow it down or speed it up, or even vary the pace if you generally use a fixed pace. The change can make a difference.
8. Change the order - Even mixing the order of exercises you typically do can bring about a positive response.
9. Change your rest period - You could lengthen or shorten your rest time between sets or eliminate them altogether. For example, supersets involve going back and forth between two exercises without rest or try circuit-type training where you go through a whole “circuit” of exercises without rest.

10.  Change the mix - You could adopt several of the above, including mixing cardio, resistance and flexibility moves together.

11.  Change the environment - I’ve trained at many different gyms and have had some of my best workouts resulting from this change.

12.  Keep an open mind and be inquisitive. Try new exercises. If you see someone doing something that looks interesting, check it out.

13.  Write down what you do and regularly review your results. This will make it even more obvious when you are at a standstill and you may be able to take action before boredom has a chance to set in.

14.  Make progression a mental habit. For example, once I hit my desired reps, I’m already planning what to progress to for my next workout. This keeps you looking forward and it immediately sets higher expectations of yourself. Conversely, complacency could be what prevents you from seeing the results you hope for.

There is just one rule that I’d urge you to follow… while change is good and necessary to break through a plateau, do not take such extreme steps where it exposes you to injury (I.e. drastic increases in weight, distance, pace, range of movement, etc.).

You can see that the list of options is quite extensive. I’m sure that there are even more that I may have overlooked. So boredom should never be your excuse. If you feel stuck in a training rut, change it up!!!

*** Thanks to so many of you who have completed our online general health survey, we have exceeded our goal of 500 responses! I am reviewing the data and will share this great information soon. Our efforts will continue so don’t hesitate to take the survey and encourage others to do so too. We will be making modifications to incorporate nutritional questions in the next version. Thank you again for your help and contributions to Build a Healthy Hawaii. Please visit my website www.lifefitnet.com to complete the short 12-question online survey that should take only 2-3 minutes to complete. Many thanks again!  Lori

“There are those who prefer to watch life pass before them. I prefer to be an active participant.”

If you haven’t started to take action yet, now is the time. Don’t get stuck waiting for the perfect moment and for all the stars to align. Do something! Especially where exercise or diet are concerned, little things mean a lot. It is progression in the right direction.

If you don’t have time, then use what you have wisely and fully. Remember before we talked about “stolen moments?” Even in the busiest of schedules, there is a way to work in a little muscle-stimulating activity… while you’re in line, while you’re settling in to bed, while you are sitting in the car.

And there are countless resources available to inspire and instruct you in how to get started and they come in forms to appease anyone. There are magazines on the newsstands, books at the bookstore, local gyms and recreation centers filled with experts, medical organizations and health centers to carefully guide you, and of course the internet where you will find everything you’ve always wanted to know and everything you never wanted to know. Use your judgment and see what appeals to YOU.

The main thing is that you get started. Something is better than nothing. Too many people are too good at nothing! Don’t be one of them! Although no one might be there every day to drag you out of bed or hold your hand, that doesn’t mean that you necessarily travel this journey alone. As you begin, you will find many others along the way who will rejoice in your achievements and support you in your effort to live a healthier, longer and more enjoyable life.

I’ve seen people and lives transformed in a matter of months. Even before others see noticeable results, you’ll feel a difference in your energy level and confidence that result from the natural physiological and psychological benefits of exercise and appropriate nourishment.

The decision to finally improve one’s health and fitness is a personal one and only you can find that little spark plug within yourself that ignites action. It is funny what inspires action too. For some it’s a break-up. (And I know a lot of people who choose to commit to themselves and their health after a break-up. My thought is why wait?)… For others it’s a comment by someone they don’t even know (like, “when are you expecting?”)… Then there are those who wait for the warning signs. Regardless of what the trigger is, the bottom line is that it comes down to a simple decision on your part to finally DO something!

Yes, 2010 is the year to get off your butt and take action. Life is about DOING. You’ve wallowed in your misery for long enough. Control your destiny.

***Thanks to so many of you who have completed our online general health survey, we have exceeded our goal of 500 responses! I am now reviewing the data and will share this great information soon. Our efforts will continue so don’t hesitate to take the survey and encourage others to do so too. We will be making modifications to incorporate nutritional questions in the next version. Thank you again for your help and contributions to Build a Healthy Hawaii. Please visit my website www.lifefitnet.com to complete the short 12-question online survey that should take only 2-3 minutes to complete. Many thanks again!  Lori