Tag Archives | healthy lifestyle

Heroin

By Susan Howard

Heroin is sexy.  Being a user is cool.  Movies featuring beautiful actors running in the rain are made about drug and alcohol addicts.  They are thin, strung out and amazing brilliant artists if they could just get over their one problem.

This, by contrast, is not the same for fat people with food and sugar addictions.  “I ate an entire bag of Oreos in one sitting, I finished a jar of peanut butter watching Game of Thrones, or I can never eat just one cheese burger.”  These statements are not hot or okay.

I drank too much last night might bring a responds of, “Oh wow you must be so hungover.”

Unlike I ate an entire pizza and three pieces of cheesecake might bring the responds of, “What’s wrong with you?” with a side snicker of, “That’s why he’s so fat, he can’t control himself.”

Who can control themselves?  No one.  It’s tough for us all.  We may be triggered by a ..read more

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Dark Daze

By Susan Howard

It’s a rough time right now, and all of us are being taken down by the political animosity in one way of another. Let’s face it, it’s stressful! We can pretend not to pay attention, but it’s impossible not to notice the frenzy around us. Even Tibetan monks are struggling on mountain tops, Namaste.

The only way around the craziness is through. Get sweaty, take action, walk in nature, write letters, wave flags, take a knee. You do you. Don’t let the dark cloud leave you lethargic and lame. Don’t let this time be an excuse to get lazy or be overwhelmed with anxiety. It’s time to stand up and be on the go.

I don’t mean this metaphorically, I actually want you to get to the gym, jump on your bike or go swim laps. Positive energy in your body creates positive thoughts in your head which in turn leads to calm focused decisions.

We all want change, but what ..read more

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Going on a cruise or vacation can disrupt your healthy lifestyle. Here's why it's good to workout during vacation.

Row, Row, Row Your Boat

By Susan Howard

Hey fellow travelers,

I just got off a cruise and onto dry land and my head is still rocking.  The trip began with multiple days of navigating the Disney World theme parks Epcot, Animal Kingdom, the whole lot. There were days I did not work out, as we were with the kids and rising early to hit breakfast and the parks. At the end of those 12-hour days, my sad feet didn’t want to do it. Excuses I know.

Since my wife got invited on a media pass, we were invited to all these sponsored dinners and parties. I realized, like a little fish out of water, it was hard to say no again and again to delicious temptation and free booze. Even though I know better, I got tripped up.

By day five, I felt like a bloated beach ball. Maybe it was the beer, sugar, lack of exercise or all of the above, but a depression washed over me. Yes ..read more

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Eating well starts with knowing what your body needs.

Want : Need

By Susan Howard

The more I workout, the more I get deeply in touch with what my body needs.  If I wait too long between meals, my body gets seriously mad at me.  If I don’t have much protein one day, I need to get an omelet or a burrito the next day to compensate.

I have noticed when I am not working out the floodgates of “want” start to open up and cravings creep in.  Chips, scones, cookies, whatever I feel like starts to call my name.

No, we don’t have to be A+ food students all the time, but the more we can eat what we need rather than what we happen to want, the better.

Is this the most boring blog ever?

Maybe.

But it feels good to be a well-oiled machine, functioning at peak performance, and you can only get that with the perfect fuel.

Vroom.

Stay Ready.

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Journaling your food intake and exercise regime can help you lose weight.

Intention Action

By Susan Howard

Through research, Kaiser Medical Group has found that people that practice food journaling are 30-percent more likely to lose weight than those that don’t. Why? Often there is a huge gap between what we wish we were doing and what we actually do. In our minds, we are perfect eaters, consistent exercisers, and meditate once a day, twice on Sunday.

Who we are in our heads does not necessarily translate to who we are in life.

The power of the pen (or the notes section of your smart phone) makes you accountable to what you say you are going to do because it’s written down.  There it is, staring at you in the face.

So write down what you want your week to look like, and most often, that’s what you will do. Here is a workout week example:

Monday Eddie’s Yoga class 7 p.m. OMMMMM Tuesday Lunchtime strength training: plyometric legs and heavy arms, 5 sets. Get Tough! Wednesday Hike with Stacey, 6 a.m. Thursday ..read more
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A personal trainer shares some real truths about drinking water and how it can improve your life.

H20 2.0

By Susan Howard

As a fairly healthy eater, I stop short at water. Why? I don’t know. It’s annoying all that drinking and peeing and water bottles and filtered or not — and I don’t know. However, I am on a mission to change all this.

When I drink water, my brain feels better.  (Your brain is actually floating in water)

Also, it’s supposed to be great for your skin and organs.

Also, it’s supposed to help your digestion and stave off hunger.

Also, my wife is doing it, and she constantly calls me a camel.

So, jump aboard the water ship.

The rule is 8 glasses a day, though I am personally starting with 4 glasses and will bump it up as I go.

If your pee is dark, you are messing up.

Bottoms up!

Stay Ready!

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Dude, Where is My Ranch?

By Susan Howard

My family and I just got done with a long weekend on a Dude Ranch in Tucson, AZ.  Out in the open air, riding horses along cactus-filled trails, up with the roosters, prickly pear margaritas at dawn.  (You can tell I really got into it.)

I loved this trip because it was an active vacation. The kids got to go to riding camp during the morning and we played “Marco Polo” in the pool all afternoon.  Plus, unlike the private swim classes my kids take back home where my son hesitates to jump in the deep end, here he proudly showed off his highest cannonball and fastest swim to impress the older boys from camp.

Taken out of your daily routine, you can try things, learn new activities and open up to different experiences, ones that you may love.

My wrangler, Bill was trying to get me to lope, which is a little bit slower than a full gallop, but still ..read more

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Full, Stuff, Nauseated

By Susan Howard

Some of my clients always have been and always will be lean.  They are the long skinny ectomorphs that couldn’t gain a bunch of weight if they tried.  I was talking to one such client thinking that if someone were to pay her $100,000 to gain 100 pounds, she would be unable to do so.  Try as she may, she could not put on a bunch of fat.

I wondered, other than genetic predisposition, why this was?  Why is it that some people really blow up and gain a ton of weight and some won’t.  What was she doing that other people weren’t?  What was the magic formula to living Spanx-free?

So I asked her and here’s what I got.

She said, “I never, ever overeat.”

Boom.  She dropped the bomb just like that.  Under NO circumstances, at NO time does she overeat.

She continued, “I start to get nauseous if I get too full, it’s uncomfortable, so I never do it.”

“Everyone gets ..read more

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Play Nice

By Susan Howard

We like to feel good and so often times we reward ourselves with food or drink.

“I work hard, I deserve a few rounds of cocktails at happy hour.”

“I have a twelve-hour work day, I am eating  an afternoon cookie.”

“It’s Friday, I am need of a double espresso Frappuccino.”  (The last one was one I use.)

You’ve earned it, give yourself a treat, BUT I challenge you to NOT to make it food or drink related.  Try these ideas instead:

Take an undisturbed, kid-free bathtub with candles and classical music. Walk your dog listening to your favorite podcast or an album you love. Retail therapy, stroll a nearby mall and shop. Go see a live band, book reading, or theater performance. Hit a day spa. (All my gay guy friends seem to be amazing at taking care of their skin and cuticles alike! Take note.)

Do one nice thing for yourself everyday.

It doesn’t have to be elaborate, but does take a bit of planning.

You are worth ..read more

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Personal Trainer Susan Howard shares advice on why we binge eat and assures readers that it's okay.

The Morning After, Stories of Binge Eating

By Susan Howard

“I had a horrible night last night,” my client begins. “I binged.” And so it goes, the tale of the morning after and for my big weight loss clients, this habit is especially a scary one that feels shameful and out of control.  “I am scared,” they continue, “that I am going to put all the weight back on.”

Of course you are.  Even the science thinks so.

Once you lose a large sum of weight, the fat cells remain, but have just shrunk down in size.  You cannot lose the cells. Stinks right?  That’s why it’s best never to get overweight in the first place.  Those little fat cells are hanging out asking to be filled up. “Hey, what’s the story, why am I so small now?  When am I getting filled up again?”

Here are a few causes for binge eating, beyond emotionally charged stress eating and plain old habit:

Taking in too little calories. Anything under 1,500 for an ..read more
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