101.7 degrees

I have a little bit of a fever right now, and I don't feel so hot. Like us all, I hate being sick. Like, really really hate it.

The hardest part about it for me is to force myself to rest. I'm a very active person but I believe when you're sick you should rest. And it drives me nuts.

There was a time when I would force myself through working out whenever I was sick and I would end up being sick longer that I had to be. I remember the cold that convinced me to rest. It was just a regular ol' cold. Me and and everyone around me had it. But I kept working out, because I was convinced it would "burn off the germs."

Dumb.

I ended up having the cold for twice as long as the people around me. That convinced my stubborn mind that rest is a good thing...when you're sick that is.

Hopefully I'll be back to 100% by Monday.

Have a great weekend.

Train smart,

RL

Quote

I had a bummer of a day yesterday. I'm not feeling too inspired today so I think I'm just going to give a you a quote from my collection,

"It is remarkable how one's wits are sharpened by physical exercise." -Pliny the Younger

Train smart,

RL

Challenge

There was a show on last night on ABC called, "Shaq's BIg Challenge," or something like that. In it Shaquille O'Neal takes on the epidemic of childhood obesity. He took six obese-to-morbidly obese kids and challenged them to get fit by offering them and their parents education and access to professionals.

It was right up my alley. But parts of it were hard to watch for me because it dragged up some old painful memories. Especially when the kids found out what their body fat percentage was and that they were obese. I had a very similar experience freshman year of high school. I also saw all the similarities between those kids and how I used to be. Hit close to home. And to be honest I got a little choked up at times.

The good news is that I changed, and those kids, and all obese kids can too. They just have to decide to do it.

In one part of the show one of the kids said he didn't think he was fat. He was so disconnected from reality he thought he was just a big growing boy. Meanwhile he had over 40% body fat. That was me, I was in the 40s the first time I had mine checked.

Another part that was disturbing is how the parents enable these kids to be this way. One mother was crying and saying, "I can't but feel at least part responsible." No kidding! Parents buy the food and set the rules. They are 100% responsible for an morbidly obese 8 year-old (baring any serious medical conditions.)

I'm going to keep watching this show and I encourage you to check it out too. It's inspiring. Maybe we really can turn this thing around. I mean I did it, no reason why every fat kid can't.

Train smart,

RL

She's out!

I'm not sure you've heard but apparently some celebrity named "Paris" (yeah, like that's her real name) just got out of a stretch in Sing Sing. It had a little press coverage.

It's a shame stuff like this gets so much media attention. But it does, so it does.

I wish stories like this got more coverage:

American kids shaping up with trainers
By JAMIE STENGLE, Associated Press Writer

DALLAS - Nearly a million American youngsters, some as young as 6, rely on personal trainers to shape up, lose weight or improve in sports, according to figures from the nation's leading sports club association.

Many parents, worried about their children's weight and fitness, say working with a trainer motivates their kids and helps build confidence. So they are willing to spend the $40 to $60 an hour that trainers generally charge.

"We are seeing children that are out of shape where their parents realize the exercise program needs to be safe and effective," said Joe Moore, president of International Health, Racquet and Sportsclub Association. "A personal trainer is a good way to make sure that the criteria are met."

The Boston-based group's latest figures, from 2005, show that 824,000 children between the ages of 6 and 17 use trainers — a figure that accounts for about 13 percent of trainers' clients.

With many high school students not getting exercise at school unless they play a sport, more parents are turning to trainers to help their children stay fit, said Carla Sottovia, assistant fitness director at Dallas' Cooper Fitness Center.

More than one-third of American children are overweight and experts warn of future health problems ahead from diabetes to heart disease.

Kathleen Ballew decided her 7-year-old son, Jordan Sims, who will begin second grade in the fall, could benefit from some one-on-one time with a fitness professional. She had noticed he needed help with balance and coordination in soccer and karate. She'd also observed he was reluctant to do things kids normally do, like climbing on park equipment.

"I also just want to get him in the habit of making exercise part of daily routine," said Ballew, who described her son as just a little overweight. She fears it's something he'll have to struggle with as he grows up.

Since Jordan began working out at Baylor Tom Landry Fitness Center in Dallas with a trainer about a year ago, he moves more naturally and confidently, his mother said.

His trainer, Lauren Jacobson, works with about half a dozen kids under 18. She said she's noticed that training helps build confidence and a sense of accomplishment, along with helping kids get in better shape.

Zachary Edgerton, 18, who graduated this spring from a Dallas-area high school, has been working out with a trainer since his sophomore year.

He was in the middle of doing a makeover on his body after he began jogging as a 5-foot-2, 210-pound eighth-grader. By the end of his sophomore year, he'd lost about 60 pounds. Edgerton, who saw a trainer for a time during middle school, decided training was a good way to get more toned.

"I was done being a fat kid and I wanted to get in shape and feel good," said Edgerton, now 5-foot-7 and 165.

Dr. LeAnn Kridelbaugh, a pediatrician and nutrition specialist at Children's Medical Center Dallas, said that if parents have the resources for a personal trainer and their teen wants to do it, having a set appointment can be a good motivator to exercise.

"If you have the money and you feel that your late adolescent is going to get in shape and be more fit by using a personal trainer, I don't think that most pediatricians would have a problem with that," she said.

She cautions though that for children who have not yet reached puberty it's important that the trainer know how to work with kids whose bodies are still developing.

Kridelbaugh also points out that kids can get the exercise they need on their own by swimming, riding bikes, jumping rope or taking walks with their family. And something as simple as playing catch can improve coordination, she said.

"They can probably accomplish just as much with a motivated parent, playing games," Kridelbaugh said.

It's important that it be fun, she said.

Parents don't always find that easy to do, however. Kathleen McGowan said she's been impressed by the variety that her 13-year-old daughter's trainer puts into their workout sessions — something she doesn't think she would be able to do.

"It's unpredictable, which makes it fun," said McGowan.

After a recent fast-paced, 30-minute workout, daughter Katie McGowan's face glows with a wide smile and rosy cheeks.

"You're doing something to make yourself healthier and it's a really good feeling," she said.

The teen, whose twice-a-week training includes stretching and lifting weights, began working with a trainer this spring.

Katie McGowan said that before she began training, she occasionally worked out on a treadmill at home and sometimes played tennis. She also enjoys swimming.

Now, along with her training sessions and other activities, the soon-to-be eighth-grader stretches and works out a home.

Kathleen McGowan said the training sessions give her daughter's activities not only another dimension, but also add structure.

"I think it's made the whole concept of healthy living fun, as opposed to a chore," she said.

---

I've worked with kids before (and still would love to) and they are the best clients. They don't complain and do their best. Parents, do whatever it takes to keep your kids active. Even if it means hiring a trainer for them...hmmmm, I might know of one who is available.

Train smart,

RL

Shine

Isn't it about your time to shine? Isn't it about time you finally "did it" for real?

I often hear people talk like they are doomed to a life time of lazy fatness. It's just their genetics, they can't help it. Wrong wrong wrong.

Everyone on this planet is entitled to the best body they can have. Everyone is entitled to shine, to show off. I don't think there's anything wrong with showing off when it comes to being healthy and fit. If it helps you with motivation to think of it that way then more power to you.

Everyone likes attention to a certain degree. It's natural. So why not get attention while doing something healthy for you? Go exercise and don't care what other people think about it. The truth is they will be thinking, "I should be doing that."

Train to show off. Train to shine. And soon you will find other reasons to continue when the results start piling up.

Train smart,

RL

Hodge Podge!

Here's a little workout tip. I do this sometimes just for fun, in fact I think I'm going to do it today. It works well when you know a lot of exercises, and believe me, there's more than a few floating around in my head.

I call it the 30 second hodge podge workout.

Here's what you do: Get a timer, preferably one that repeats itself at the end of a countdown, and set it for 30 seconds. You'll be doing 30 second intervals. Now the fun part is to have no idea as to what exercises you're going to do, just wing it. Start the timer and go all out on any exercise, whatever pops into your head.

Once that 30 seconds is over, take the next 30 off as recovery time, just do a light jog or walk, then when the recovery is over go into something else, all out for 30 seconds.

You are doing sprint intervals, but with all kinds of different exercises.

Challenge yourself and you'll have a great workout. Go for 10 rounds at first. Each round is 1 minute obviously, so 10 rounds, 10 minutes. I usually like to go for 20, believe me, 20 thirty second sprints of anything is a killer.

The 30 second hodge podge workout!

Go try it.

Train smart,

RL

Personal

It's important to make your training personal. You have to find a REASON for you to do it.

Very rarely will you ever find a legitimately fit person who when you ask, "why do you train?" They say,"I dunno."

Everyone has a reason. Maybe it's just to stay healthy and avoid the pitfalls their parents fell into. Perhaps they're weekend competitive athletes. Whatever it is. Everyone must have a reason, a purpose, to train.

You see amazing results, especially in children, when they suddenly find that reason.

Find an activity, a sport, something you enjoy and can get passionate about. And then don't feel bad that you aren't an expert at it instantly.

I've seen people start something they really enjoy that is making them want to exercise, but then they get discouraged because some young kid whose been doing it since they were born is 100 times better than them and they let that discouragement get to them and eventually they quit. It's a shame.

Listen, everyone has a starting point. Wether your 5 or 105, it makes no difference. Just get started. Find something to make it personal to you, then get out there and go do it. Never let anyone stop you.

Train smart,

RL

Head into it

Today I thought I'd just share one of my favorite quotes. It echoes what I wrote about yesterday.

"The rule for overcoming fear is to head right into it." -Anonymous

Remember, action defeats fear. Go after it.

That's all for today. Get off the computer and go exercise.

Train smart,

RL

Face the fear

Facing fear is a big part of getting into shape.

People are afraid of change, of failure, criticism, or even success.

Then there's the fear of doing something wrong and/or injuring yourself.

However, fear can also be useful tool for motivation. Fearing what will happen if you don't exercise has been the catalyst for many people. If it works, it works.

We need to learn to conquer our fears and use them to our advantage. Few things are as powerful. Some might argue love is more powerful, maybe in a perfect world, but just think about all the people who've missed out on love because they were too afraid to go for it.

The best way to defeat fear is action. Action is movement and growth. So get moving, exercise, defeat the fears in your life. Do what you fear and fear has no hold on you. Life is too short to go through it as a coward.

Train smart,

RL

Stinky

I sweat a lot. A real lot. I suppose that means I'm in good shape. I'm no doctor but that makes sense doesn't it?

It can be kind of annoying at times. Especially in hot weather. If I bend over to pick something up too fast, boom, soaked. It doesn't smell though. That is one thing I've noticed.

Why am I talking about this?

Well, I was thinking of a wrestling coach I had once and how he said he never has body odor unless he doesn't work out for a couple days. He was convinced it was because the more he sweat the more toxins he got rid off which in turn led to less smelly sweat.

The thing is, sweat on it's own doesn't smell. The bacteria that grow in it after it is out the body is what smells. Some people have sweat that is really attractive to particularly stinky bacteria. And some people have sweat that bacteria leave alone.

Remember the smelly kid from elementary school? That poor guy had perspiration that the stinky bugs loved.

What's the point of this post? I'm not really sure. Exercise more, get the toxins out and you'll smell less. That's some down home wisdom right there.

Train smart,

RL

Get those kiddies moving

Here's a good one.

---

Kids' Exercise Guidelines Too Low For Heart Health
By Miranda Hitt

The government’s recommendation for kids’ daily exercise may be too low for optimal heart health, a new study shows.

The report, published in The Lancet, suggests kids may need 90 minutes of daily physical activity to help avoid a cluster of heart disease risk factors.

That’s 30 minutes longer than the CDC’s current recommendation. The CDC says children should get at least an hour of moderate physical activity most days of the week, and preferably daily.

Kids’ physical activity needn’t be hard-core exercise. Walking and playing will do, note Lars Bo Andersen, PhD, and colleagues. Andersen is a sports medicine professor at the Norwegian School of Sport Sciences in Oslo, Norway.

Also, the findings aren’t just for overweight kids. Fitness is the issue, not fatness, a journal editorial notes.

Monitoring Kids’ Movement

The researchers studied 915 girls and 817 boys in three European countries: Estonia, Denmark, and Portugal.

The kids were either 9 years old or 15 years old. The researchers chose those ages because they fall either before or after puberty typically starts.

Many studies on this subject rely on kids or parents to report physical activity. But such reports aren’t always accurate. So Andersen’s team took a different approach.

The researchers gave each child a device called an accelerometer, which tracks physical activity. The kids wore the devices on their hips for two weekdays and two weekend days.

Data was also collected on the kids’ height, weight, pubertal status, blood pressure, and skinfold thickness (a gauge of body fat). The kids provided blood samples -- which were checked for cholesterol and triglycerides (a type of blood fat) -- and they took a blood sugar test after fasting.

Big-Time Movers Fared Best

The most active kids in the group were the 9-year-olds who got about nearly two hours per day of physical activity and 15-year-olds who got nearly and hour and a half of daily physical activity.

Those children did moderate and vigorous activity that equaled walking nearly 2.5 miles per hour, the study shows.

Kids who were less physically active were two to three times more likely to have a cluster of heart disease risk factors that included higher blood pressure, poor cholesterol and triglyceride levels, thicker skinfold measurements, and resistance to insulin (the hormone that controls blood sugar).

The researchers aren’t saying any of the kids actually had heart disease. But they write that “even if none of the participants had clinical disease, clustered risk is certainly an undesirable condition, and has been shown to track into young adulthood.”

Take-Home Message

Based on the activity level in the most active kids, Andersen and colleagues write that “achieving 90 minutes of daily physical activity might be necessary for children to prevent insulin resistance, which seems to be the central feature for the clustering of cardiovascular disease risk factors.”

A journal editorial notes that the “amount and type of physical activity needed in childhood and adolescence is still a matter of debate.”

But at least an hour “or even more on the basis of Andersen’s study, seems to be appropriate,” write the editorialists. They include Ram Weiss, MD, PhD, senior pediatric endocrinologist at Jerusalem’s Hadassah Hebrew University School of Medicine.

It would be easier for kids to reach that goal if physical activity was part of school schedules, write Weiss and colleagues.

Fitness Is the Key

The study’s results were “similar for lean and overweight children,” the editorialists point out.

That means physical activity doesn’t just affect kids’ weight. Being active appears to have other favorable effects against heart disease risk factors, write Weiss and colleagues.

Andersen’s study has some limits. The children were studied only briefly. So it’s not clear which kids, if any, grew up to have heart disease, or which came first: better heart health or higher physical activity levels.

Still, the study was “well-designed,” with objective data from the accelerometers, note Weiss and colleagues.

---

Enough said.

Train smart,

RL

Push

Pushing yourself to new limits is one of the scariest things you can do. Especially in fitness.

There was a time when the thought of doing some of the stuff I consider easy now seemed dang near impossible. And to be honest with you, at the time I was afraid of trying. I was afraid of failure, of criticism, and of causing harm to my body.

Once I was able to let all those fears go I began to eat that elephant one bit at a time.

I'm glad I was able to overcome my fears and push myself to new limits. The human body is capable of amazing things. The only thing stopping you is your fear. One small bite at a time will add up.

Remember, pushing yourself is not a bad thing. Just be smart about it, and don't care what anyone else says about you. Be a little selfish, after all, it's your body.

Train smart,

RL

Obese is obese

I read an interesting article yesterday. No need to post it here because the main point of the whole thing was how doctors need to just start calling obese kids OBESE, instead of dancing around it with gentle language like "at risk of becoming overweight."

The article had a tone that sounded like me.

It said the reason some doctors use the more gentle language was because the parents react negatively when they call their kids obese. Well I say so what? If it looks like a duck and quacks like a duck.

Obese is obese.

The sooner they get in touch with reality the sooner they can do something about it.

People need to stop being such cry babies.

Oh, sorry to be so blunt, I meant to say; "People need to start viewing their world in a more realistic way and take some positive action steps to deal with any situations that might be deemed less than ideal."

Train smart,

RL

Parent trap

Ain't this the truth.

---

Parenthood Squashes Workout Time
By Kathleen Doheny


Getting married doesn't affect workout habits much, but becoming a parent definitely makes people more sedentary, according to a new study that followed more than 800 people over two years.

While new parents may feel like they are always on the go, their physical activity levels — including planned workouts and activities such as walking around the mall or gardening — actually decline, says Ethan Hull, MEd, an exercise physiologist at the University of Pittsburgh. Hull presented the findings at the American College of Sports Medicine annual meeting in New Orleans.

"There was no significant change in physical activity with marriage, but with parenthood, physical activity definitely went down," Hull says.

Physical Activity Study

Hull and his research team followed 843 men and women, on average 24-years-old at the study's start, for two years. They answered a questionnaire about their physical activity levels at the beginning of the study and two years later. They also reported if they had married or become parents in the interim. During the study, 99 of the 383 men and women who were single at the start got married; 40 of the 460 childless men and women became parents.

While physical activity declined overall among all participants, it took the biggest hit among new parents.

At the start of the study, the median amount of physical activity (half got more, half got less) reported by all participants per week was 6 hours and 20 minutes, or a little less than an hour a day, Hull says.

Men's activity levels declined more than women's as they became parents, Hull also found. That could be because they were more active than women at the start of the two-year study, he says.

"Men who stayed childless lost about 50 minutes a week in activity [from study start to end]," he says. "Men who became parents lost 4.5 hours a week. Women who stayed childless lost about 20 minutes a week. Women who became parents lost an hour and 20 minutes a week."

Overall, men and women who became parents lost three hours and 20 minutes a week in physical activity, while those who remained childless lost 30 minutes per week, he says.

"We knew your life would shift focus with parenthood," says Hull, who decided to study the topic after hearing many of his friends talk about how exhausted and overwhelmed they felt as new parents.

"We had a supposition that physical activity would go up when you get married, because if one individual exercises, probably the other will start doing it with them," Hull says. That evidently isn't the case. "Physical activity went down with marriage, but not significantly.

"For those who married, physical activity went down about an hour a week. Those who stayed single lost about 20 minutes," Hull says.

That difference, he adds, is not enough to be considered statistically significant by scientists.

Parents Are Pressed for Time

New parents often say there seems to be no time to exercise, says Richard Cotton, an exercise physiologist and spokesman for the American Council on Exercise, who is also a wellness coach. He is not surprised by the study's findings.

New parents are often pressed for time. "They need to be home in the evening," he says of new parents. "They can't stop at the gym after work. They have to get the kids ready in the morning."

His advice? "Try to exercise in the midday," Cotton advises. "Your day is somewhat protected. Take an active lunch. You can do a lot in a half hour. Take a half-hour walk, fairly brisk. Or you can do strengthening and stretching exercises for a half hour. That leaves you time to take a shower."

"You can also do exercise or activity in 10-minute sessions," Cotton adds, noting that much research has found three 10-minute sessions are equivalent to one 30-minute workout.

"Take the baby with you," Hull advises parents who are trying to find time to work out. "There are baby wraps and baby backpacks, and jogging strollers have gotten better. Except for swimming, if you are going out to jog, walk or bike, there are ways to take the child with you."

But it won't just happen, he acknowledges. "You are going to have to prepare and be organized about how you are going to fit in that physical activity."

This article was reviewed by Louise Chang, MD

---

Good article. Basically you just need to force yourself to exercise. No one ever said having kids would be easy. I wish it was.

Train smart,

RL

Tired

I had a pretty tough day workout wise today. Long story short, I tried a new workout that took about an hour and took just about every thing I had to do. Then I went to Judo. Right now I am ready to just lay and recover.

People often ask me how much is too much. Well, honestly, over-training is not something the average person has to worry about. It is actually pretty hard to truly overtrain. And once you do it, you'll know, trust me.

Am I over-trained right now? No. I'm just tired from a hard day of physical activity. If I did the same thing tomorrow would I be over trained then? No. In fact for someone in my condition I would have to go full bore on the same routine over and over again for at least 2 weeks to become over trained.

And the solution is simple.

Just changes things up. Invoke the variation principle of fitness training.

So it you ever get bored with your routine, do something different for a bit. It's okay.

I'm off to rest.

Train smart,

RL

Can any of you tell me why they put the word Prove in quotations in the headline of this article? Are they implying that the researchers are lying? Is it that far fetched to believe tea can help you lose weight? I just struck me as odd.

---

Chinese scientists "prove" tea can help fight obesity

BEIJING (Reuters) - Chinese scientists have proved it -- tea can help make you thin.

Researchers spent five years studying obesity, with the focus on children, the China Daily said.

"They found that the polyphenol compound in tea -- especially Oolong tea -- can help obese people battle the bulge," the newspaper said. "Scientists have proved that drinking tea can help people lose weight."

Guo Xirong, director of the Nanjing Institute for Paediatrics, particularly recommends Oolong tea, the newspaper said.

Chinese have long believed in the link between tea and weight loss, something an Oolong tea Internet home page (www.oolongtea.org) espouses.

"It has been confirmed that the continuous intake of Oolong tea contributes to enhancing the function of fat metabolism and to controlling obesity," it says of a tea produced and consumed primarily in the southeast of the country.

---

Hey, if anything drinking more tea would mean most people would be drinking less soda and other nasty stuff, that alone would help you lose weight.

Train smart,

RL

Nother level

When you exercise, how are you feeling? And I don't mean are you physically tired or sweaty? I mean how are you feeling in your head. What are you telling yourself?

"This is hard, I just want to get it over with." That's what most people think while they are forcing themselves through a mediocre workout. Not good.

You want to be celebrating in your head, before, during, and after your workout. Think, "I am a champion for doing this, I am an inspiration to others, I am proud." Think happy thoughts. Cheesy? Yes. Useful? Definitely.

Squash any thoughts of exercise being something to suffer through as soon as they pop into your head. Think of how thankful you are for your body. Think of how grateful you are to be alive. Then filter that energy into your workout and watch yourself soar to a "whole 'nother level."

Train smart,

RL

Failed

Last night on the news there was a story about how Connecticut school kids failed the national physical fitness standards. Doesn't surprise me.

Some high schools barely require ant physical education classes to graduate anymore. It's a shame.

In my opinion gym classes shouldn't be about learning to play sports (most of which most of the kids don't like), they should be about fitness and nutritional education. Instead of playing badminton for 40 minutes, talk about the energy systems of the body and the primary muscle groups used when one plays badminton for 20 minutes, then play for 20.

Also teach what physical conditioning is and why it is important to everyone, not just serious athletes. Then show them how they can incorporate it into their everyday lives.

Everyone can be fit, not just the jocks. That's the message our kids need to hear.

Train smart,

RL

Motionless

I saw an infomercial, at least part of one, this weekend for this fitness program called "motionless exercise." Funny stuff.

This woman is actually marketing to the people who just don't want to move but "still want to exercise." Are you kidding me?

First of all this "motionless exercise" is nothing new. Isometrics, dynamic tension exercises etc..have been around a long long time. I've just never heard anyone market them as motionless exercise. That's making them sound like they're easy. Truth is they aren't. In fact I think isometrics are one of the hardest forms of exercises out there, they challenge your mind big time.

Can you get some results using just them? Sure. But I'm of the opinion you should aim for all around fitness, and that means training in a variety of ways.

The sad part is there are people out there thinking, "Cool! I can just buy this program and not even have to move to get exercise! It'll be easy!!" No it won't. Sorry.

Work hard. Move and sweat. And you will have great results.


Train smart,

RL

Hard gardening

Yesterday I planted my first ever garden all by myself. I don't know any of the tips and tricks for growing stuff so I'm sort of just winging it. Hopefully I'll get some results.

Anyway, I had to rotor-till up some fresh ground. I used this big old tiller. Man was that hard work. That thing could pull me across my yard if I wasn't careful. I sweat through two sets of clothes.

Made me feel good to know I was able to do it. I can't imagine being limited by my obesity like I used to be. There was a time in my life when doing anything like I did yesterday would have killed me. In fact, I just wouldn't have been able to. I remember once I went haying and ended up getting sent home because people were worried about me. I was fat and dehydrated, not a good combo. That was then, this is now.

Staying in shape is not just about health. It's about function, being able to basically just live life. To be able to do what you want to do, no matter how physical demanding it is.

Start living.

Train smart,

RL