I should be safe

Well, I shouldn't be getting skin cancer.

---

Exercise, caffeine fight skin cancer
By RANDOLPH E. SCHMID, AP Science Writer

WASHINGTON - Can adding a cup or two of coffee to the exercise routine increase protection from skin cancer? New research indicates that just might be the case.

The combination of exercise and caffeine increased destruction of precancerous cells that had been damaged by the sun's ultraviolet-B radiation, according to a team of researchers at Rutgers University.

Americans suffer a million new cases of skin cancer every year, according to the National Cancer Institute.

In mice there is a protective effect from both caffeine and voluntary exercise, and when both are provided — not necessarily at the same time — protection is even more than the sum of the two, said Dr. Allan H. Conney of the laboratory for cancer research at Rutgers.

"We think it likely that this will extrapolate to humans, but that has to be tested," Conney said in a telephone interview.

Nonetheless, he added, people should continue to use sunscreen.

Exposing the mice to ultraviolet-B light causes some skin cells to become precancerous.

Cells with damaged DNA are programmed to self-destruct, a process called apoptosis, but not all do that, and damaged cells can become cancerous.

The researchers report in Tuesday's issue of Proceedings of the National Academy of Sciences that they studied hairless mice in four groups. Some were fed water containing caffeine, some had wheels on which they could run, some had both and a control group had neither.

"The most dramatic and obvious difference between the groups came from the caffeine-drinking runners, a difference that can likely be attributed to some kind of synergy," Conney said.

Compared with the control animals, those drinking caffeine had a 95 percent increase in apoptosis in damaged cells. The exercisers showed a 120 percent increase, and the mice that were both drinking and running showed a nearly 400 percent increase.

Just what is causing that to happen is not yet clear, though the researchers have several theories.

"We need to dig deeper into how the combination of caffeine and exercise is exerting its influence at the cellular and molecular levels, identifying the underlying mechanisms," Conney said.

"With an understanding of these mechanisms we can then take this to the next level, going beyond mice in the lab to human trials," he said. "With the stronger levels of UVB radiation evident today and an upward trend in the incidence of skin cancer among Americans, there is a premium on finding novel ways to protect our bodies from sun damage."

Conney said the researchers were originally interested in the effects of green tea in preventing skin cancer and were doing tests on regular and decaffeinated teas.

They found the regular tea had an effect, but not the decaffeinated brew.

And, he said, researchers also observed that mice drinking caffeine were more active than those that didn't get it, so they decided to study the effects of exercise too.

They put running wheels into some of the cages. The mice "love to go on it," he said, and will jump on the wheels and run for several minutes, then get off for a while, and then get on and run some more.

And they found that both caffeine and exercise helped eliminate damaged skin cells, but the combination worked better than either alone.

"What we would like to see next is a clinical trial in people," Conney said.

Dr. Michael H. Gold, a Nashville, Tenn., dermatologist and a spokesman for the Skin Cancer Foundation, said he believes "the concept of systemic caffeine should be addressed further."

"I think the concept potentially has a lot of merit," he said in a telephone interview. But mice and humans are different and studies need to be done to be sure this also applies to people.

In the meantime, he said: "If you go outside, you have to wear a sunscreen ... it has to be caffeine and exercise with your sunscreen."

---

Train smart,

RL

Busy weekend

I had a busy weekend. My daughter had her 4th birthday party so most of the weekend was spent either getting ready for or having the party. And I found out on Friday I have Lyme disease. But it's okay, I didn't have any symptoms beside a rash on my arm. I'm just lucky I got the rash in a place I could see it because I wouldn't have thought anything was wrong and end up being one of those stubborn people who end up having Lyme disease for years.

Anyhoo, all ended up going well, and the weather held out too.

But I still found time to workout a few times. You can always find time to exercise of you make it a priority. Think of it that way, as important as taking care of your kids or going to work. Take care of your vessel. Exercise! No matter what!

5-10-15 minutes. Whatever it is, it's a start. There are no excuses if you are serious about it. And that my friends, is the bottom line.

Train smart,

RL

Be contagious

By now I'm sure you've seen the story on the news about a new study that suggest obesity can be contagious. Not in the traditional sense of the world. A fat guy isn't going to cough in your face and infect you with obesity.

Basically if your friends are obese you are 50% more likely to become obese yourself.

Once again study results that I could have told you while saving all the money it cost to run the study. It all boils down to accountability yet again. If no one is holding you accountable you are more likely to "let yourself go." Now some people can hold themselves accountable, most can't. And people are more comfortable around people you are like themselves. It's just a politically incorrect fact of life. People like to be around other's like themselves.

Friends and family all influence each other. They influence ideas and behaviors. It's common sense if one thin person spends all their time hanging around with 9 obese people the odds are soon there will be a group of 10 obese people.

However, the study also showed it works both ways. If your friend decides to get into shape you are more likely to do the same. Accountability and comfort.

So take a good look at the people you hang out with the most, then take a good look at yourself. You're either on the right path, or need to make a change. Go find out where you are and set a good example to the people in your life. Who knows? You may be contagious.

Train smart,

RL

RLS?

I've been seeing a few ads for treatments for "restless legs syndrome," RLS for short.

Basically people feel the uncontrollable urge to move their legs when they are sitting or laying down. It's one of the new diseases out there.

I read an article by a doctor who has a reputation of being blunt and pulling no punches. He said people are developing RLS because their bodies want to move. They are sick of being sedentary. He said, and I quote, "If you have RLS, get off your ass and exercise everyday and it will go away."

I like his style. It also made me think.

I have never met someone who exercises regularly who complains of RLS. It's always people who don't do anything. Their bodies are craving movement. So if you have an urge to move your legs at the most inconvenient times don't go right to the drugs for treatment. Try 30 days of daily exercise and call me in the morning.

Train smart,

RL

Cool, bubbly glass of heart disease

I know I posted an article yesterday and usually I don't like to do that two days in a row, but I found this one and I just had to put it up. It couldn't be more up my alley if it was written by me.

---

One Soda a Day May Boost Risk for Heart Disease
Monday, July 23, 2007
By Kathleen Doheny


Drinking just one soft drink a day — whether diet or regular — may boost your risk of getting heart disease, a new study shows.

That is because a soda habit increases the risk of developing a condition called metabolic syndrome, according to the new research, and that in turn boosts the chance of getting both heart disease and diabetes.

"Even one soda per day increases your risk of developing metabolic syndrome by about 50 percent," says Ramachandran Vasan, MD, professor of medicine at Boston University School of Medicine and the senior author of the study, published in the July 31 issue of the American Heart Association's journal Circulation.

To be diagnosed with metabolic syndrome, three of five criteria must be met: a large waistline, elevated blood pressure, elevated fasting blood sugar, elevated fasting triglycerides, or reduced HDL or "good" cholesterol.

"This study adds to the wealth of scientific evidence that sugar-sweetened beverages increase the risk of metabolic syndrome," says Vasan. Already, he says, the rise in sugary drink consumption has been linked to the epidemic of obesity and diabetes among children and teens and to the development of high blood pressure in adults.

Soda-Heart Disease Link Questioned

The food and beverage industry takes issue with the finding.

Roger Clemens, DrPH, a spokesperson for the Institute of Food Technologists, calls the study findings "oversimplified."

"There are many attributes associated with the development of metabolic syndrome," Clemens says. "Some of which are part of lifestyle choices, such as eating too many calories." Diet soda is a more appropriate choice than regular soda, he says.

"It's way too soon to say stop drinking diet soda," says Clemens, a professor of molecular toxicology at the University of Southern California School of Pharmacy, Los Angeles, who is familiar with the new research. "Diet soda, in moderation, can be part of a healthy lifestyle."

Study Details

Vasan and his colleagues evaluated about 3,500 men and women participating in the Framingham Offspring Study. The offspring study began in 1971, following the original Framingham Heart Study launched in 1948. The offspring study included 5,124 people in all.

The questions about soda and other dietary habits were asked at three different exam periods, from 1987 to 1991, 1991 to 1995, and 1995 to 1998. The average age of those who answered questions about their soft drink intake and other health habits was 53 during the three exam periods, Vasan says.

At the first exam period, those who drank one or more soft drinks daily had a 48 percent increased prevalence of having metabolic syndrome compared with those who drank less than one a day, the researchers found.

As the study progressed, drinking one or more sodas a day was linked with a 44 percent higher risk of participants developing metabolic syndrome, Vasan's team found, compared with drinking less than a soda a day.

The researchers looked at soda consumption and the person's risk of developing each of the five criteria of metabolic syndrome. "Other than elevated blood pressure, the risk of developing the other four increased from about 20 percent to 30 percent with one soda a day," Vasan says. They also found a trend toward an increased risk of developing high blood pressure with soda consumption, but it wasn't enough to be considered significant.

Explaining the Soda-Heart Disease Link

The link between soda consumption and heart disease risk factors "might be reflecting dietary behavior," Vasan says. "We know people who drink sodas have a greater intake of calories."

Soda drinkers, he says, are more likely to have a less healthy lifestyle pattern, such as eating fries, chips, and other high-fat foods. "They tend to smoke more and exercise less," he says.

Even after adjusting for intake of fat, fiber consumption, total calories, smoking, and physical activity, he says, there was still a link between soft drink intake and metabolic risk factors.

"We cannot rule out the possibility that consumption of soda is a marker of risk — meaning it tracks with behavior that promotes the risk of metabolic syndrome — rather than a true risk factor," Vasan says.

Other possible explanations: Drinking more sweet beverages could condition you to have a greater preference for eating more sweets, Vasan says, which could increase your weight and your waist size. Or if you drink a large soft drink with a meal, you may be hungrier and eat more at the next meal.

The findings don’t surprise Paul Lachance, PhD, acting director of The Nutraceuticals Institute at Rutgers, The State University of New Jersey, and a diet and health expert for the Institute of Food Technologists. “It’s plausible,” he says of the link between soda intake and increased risk of metabolic syndrome.

But he wonders about the true root of the association. It may not be the soda intake itself leading to the increased risk, he says. “People who drink sodas may be giving up drinking healthier beverages,” he says, such as juices, milk, wine, and other beverages.

Soda Industry Strikes Back

In a prepared statement, the soft drink industry took issue with the findings. "Blaming one food, beverage, or ingredient as the cause for myriad health problems defies common sense and doesn't agree with the current body of nutritional science," says Susan K. Neely, president and chief executive officer of the American Beverage Association.

The Washington, D.C.-based industry group represents many companies that make and distribute nonalcoholic beverages in the U.S.

"Metabolic syndrome and heart disease are complex problems that have no single cause and no single solution," the statement continues. Soft drinks can be part of a healthy way of life "when consumed in moderation and as part of a balanced lifestyle," it states.

“We’re underscoring the point the researchers make that it’s an association, not causal,” Neely tells WebMD. “The association found between diet soda and metabolic syndrome is particularly implausible. Diet soda is a beverage with zero calories, and it is 99 percent water.”

What’s Next?

Is there a "safe" amount of soda? "We cannot really answer that question," Vasan says. The research shows an association between soda consumption and metabolic syndrome risk, Vasan says, but not cause-effect. More study is needed.

Still, he adds, "the group without risk drank less than one soda a day."

His co-author, Ravi Dhingra, MD, a physician at the Alice Peck Day Memorial Hospital, in Lebanon, N.H., and instructor of medicine at Harvard Medical School in Boston, says: "If you are drinking more than one soft drink per day, you may be increasing the metabolic risk factors for heart disease."

---

Like I've always said, soda is poison. Treat is as such.

Train smart,

RL

Whatever it takes.

Check this out...

---

Gym Targets Teens with Video Games, Personal Trainers
Associated Press

Stephen Wallace hopped off an elliptical machine and got a pep talk from his personal trainer about his bench-press goals. Wiping away sweat, he said social commitments can make it hard to get to the gym every other day.

Wallace isn't a busy professional squeezing in lunchtime workouts; he's a skinny 16-year-old with braces and a backward baseball cap. He's working out at Overtime Fitness Inc., one of the nation's only gyms for teens.

"At other gyms no one would sit down and teach me how to use the weights or the machines," said Wallace, a junior at Palo Alto High School. "Here, you get a lot of personal attention and that gives you motivation."

Wallace's mother pays the $59 monthly fee at Overtime, a Mountain View gym that has about 100 teen members and hopes for regional and even national franchises.

The gym offers a mix of conventional training equipment — treadmills, free weights, yoga mats — and kid-friendly features like a rock-climbing wall and cheerleading conditioning sessions. It also tries to appeal to teens with an arcade featuring video games requiring kids to box, dance and jump. Riders race against each other on stationary bikes.

Although fitness enthusiasts applaud the company's effort to reduce the rising incidence of teen obesity, public policy experts say its very existence is a byproduct of school budget cuts that have led to fewer physical education classes and after-school sports programs.

Others question Overtime's use of video games — a tactic that won't necessarily compel kids to keep exercising as they grow up.

Investors and employees — including founder Patrick Ferrell, who launched GamePro Magazine and helped establish the video game conference E3 — say high-tech toys lure some teens. But they say the gym also offers nutritional counseling and academic tutoring that encourage lifelong health. Plus, they say, it's better than leaving kids at malls and fast-food restaurants.

"What are our teenagers doing when they're idle? They eat, they go to Starbucks, they sit around at the mall and they have corresponding health problems," said CEO Laura Tauscher, a mother of two teenagers. "We're not trying to create gym rats — we're trying to give kids the tools and intelligence to keep their health in mind."

Overtime, which opened in September and still hasn't turned a profit, is entering the market as established chains are trying to get kids to become lifetime members. San Ramon-based 24 Hour Fitness just started "Hoopology," a summer basketball pilot program in the San Francisco Bay Area for boys and girls ages 8-17.

The company is far from the first niche gym — Woodway, Texas-based Curves International Inc., which targets women 35 and older, debuted in 1992 and has become the largest fitness franchise in the world, with 10,000 locations in 42 countries. There are about 1.5 Curves for every two McDonald's in the United States.

Although Overtime was founded exclusively for teenagers, in January it opened to women from 6 a.m. to 2 p.m. It is opening to men this week and with expanded overall hours.

Like other gyms, Overtime caters to customers who can afford to pay for a place to exercise. But experts note that low-income teens are at the highest risk of obesity, diabetes, asthma and other health problems.

"Fitness is more akin to a public good, especially for kids," said Ann Cotten, director of the Schaefer Center for Public Policy at the University of Baltimore. "I worry that the kids that get access to this gym are the same ones on private soccer leagues."

The company is considering asking Mountain View-based Google Inc. and other local businesses to fund memberships for lower-income teens. It says it hopes to reduce teens' monthly fee as it gets more revenue from adults. Currently, day passes are $10, or five for $40.

Ximena Urrutia-Rojas, an associate professor of social and behavioral sciences at the University of North Texas, said emphasizing teen health is good but is no substitute for an active lifestyle that involves the whole family.

"Even teenagers who say they want to separate from parents feel motivated when parents or other adults initiate the activity," she said.

Sarah Barlow, associated professor of pediatrics at Saint Louis University, praised Overtime's novel approach.

"Even for adults, the treadmill and stationary bike don't sustain interest over time," Barlow said. "I like the idea of taking video games, which are so successful at engaging kids, and modifying them to get kids engaged in physical activity — now that's fun."

---

Hey, whatever it takes to get them interested I guess.

Train smart,

RL

Test run

Last Friday night I put my wife and I through a prototype version of my fitness class. It went well. It was challenging yet seemed to go by fast. And in the words of my wife, "it worked muscles I didn't even know I had, I felt it in my whole body."

So it is a work in progress. I think soon I will start exploring when and where to introduce my idea to the public.

What it all boils down to is what you want to train for. This idea will train people to get in overall condition. It's not a bunch of fru fru dance moves, or some reinvention of cardio-kickboxing with a fancy new name to make it sound mystical.

It has been my experience most of the people out there just want to get into shape. They don't really have a preference as to a specific activity they want to prepare for, they just want to prepare for life.

Well, that's what I'm doing with this idea of mine. Even the structure of the class will be more real-life based. So anyway, stayed tuned for updates and maybe sometime in the near future we'll be sweating together.

Train smart,

RL

Class? Maybe...

I've been toying with the idea of putting together a fitness class somewhere. Since that is one of the questions I get asked all the time, "where can I come take your class?" Not all trainers do classes. My niche has been in-home training. I am not affiliated with any gym, and I have no office. My office is my car, and my gym is your house.

Anyway, I've been thinking about this a lot lately. It would not be an aerobics class, in fact it would be more of an anaerobics class. It would be short compared to most other classes I've seen before. Probably around 20 minutes, 30 at the most if you count warm-up and cool-down time. And it would be a great workout.

But I'm not sure, I would have to work out a deal with a gym owner somewhere and promote it somehow. Headaches I've done my best to avoid. However, I feel if I want to help the most people this is probably one of the best ways.

You see, I'm always trying to grow. You can never just stay the same, you are either growing or dying. And I want to grow, dying rubs me the wrong way.

So, if any of you out there know of a place that I should check out around the Lebanon , CT area, drop me a line and let me know about it.

Train smart,

RL

Activation station!

My daughter was just watching something on the Disney Channel or Nickelodeon, one of those, and I saw something that made me laugh, in a sad way.

Have you seen those little 1 minute spots with Ronald McDonald wearing workout clothes and telling kids it's time to go to the "Activation Station?" Then he does literally about 10 seconds of some movement and says, "good job!"

Now, no I am not that dense. I know they probably mean for kids to do more than that.

However, it strikes me how hypocritical these things are. I have an idea, if McDonald's wants kids to be healthier they should have Ronald tell them to never eat McDonald's food. I mean, who do they think they're kidding? Fast food is poison, it will destroy your body from the inside out over time.

This is the equivalent of Philip Morris funding anti-smoking campaigns or casinos sponsoring Gambler's Anonymous meetings.

It's ridiculous.

But you know what? It won't stop, because people keep buying the stuff and feeding it to their kids. But don't worry, deep down inside the fast food companies want you to be healthy, with the same enthusiasm they want you to stop buying their product so they can go out of business.

Train smart,

RL

Kid athletes

I found this little article online. It caught my eye so I though I'd share it with you.

---

Health Tip: Feeding a Child Athlete

(HealthDay News) -- It's especially important that young athletes get enough calories and nutrients to keep up their energy, and maintain a healthy body weight.

The Nemours Foundation recommends feeding your athletic child a diet rich in:
• Vitamins and minerals -- in foods such as spinach, carrots, squash and peppers.
• Proteins -- in foods such as fish, lean red meat and poultry, dairy products, nuts, soy products and peanut butter.
• Carbohydrates -- in foods such as pasta, brown rice, whole-grain bread and cereal.

Meals should include healthy, natural foods, and exclude processed foods. The athletic youngster may need to eat more frequently, and will need to drink plenty of fluids to stay well-hydrated and avoid heat illness.

---

I've seen kids I coach just be physically drained of energy because they aren't eating right. Then I've seen those same kids become a totally new athlete once they start consuming the proper fuel. Often time parents think kid athletes can eat whatever they want because they "just burn it off." Well, yes and no. They will burn more calories, however the quality of the food is important for nutrition. Proper nutrition leads to a stronger body, which in turn will lead to improved athletic performance. So if your kids are resistant to the idea of eating better, come at them at the angle of it helping them perform better in their sport/s. For some kids anyway, that's all that matters in life.

Train smart,

RL

Can't I just patch it up?

I saw this story on the news about some herbal patch made in China that claims to be able to burn fat away from wherever you place it on your body. They are even claiming that Chelsea Clinton used it to lose 26 pounds in a month.

Now let me just answer this question for you right now. It's not true. It's not possible. There is no quick fix.

It never ceases to amaze me how hard people will search for a way to avoid the hard work that must come with whooping your body into shape. There is NO WAY around it.

Some people actually believe that slapping on some sticky patch will melt fat from their body. Just think about that logically for a second.

I know, stupid, right?

They believe this stuff because they want so desperately for it to be true. Well, sorry folks, if you want to be in shape you're going to have come sweat with the rest of us. Don't worry, if you're smart about it you can find a way to make it fun. I promise.

Train smart,

RL

Fourth and final

A friendly alliance with one or more persons who will encourage one to follow through with both plan and purpose.

The fourth and final step in developing persistence (according to the man, Napolean Hill.)

This one is also very simple. Find a friend or friends to workout with if you can, or at least keep each other accountable. This is all about accountability. Letting people down can be a strong motivator. Especially if they are people you respect and care about.

Some of the best training sessions I've coached have been with clients who are friends and train together. They push each other onto greater improvements faster than they would have if they were on their own.

It is a great phenomenon. It works in all aspects of life. But of course I am focusing on fitness. What is boils down to is it is so much easier to stay motivated when you aren't alone.

So if you find yourself struggling, call a friend, or go make a new one and find some time for you two to exercise together. Track each other's progress, make it a game, a friendly competition. You will find yourself having no trouble finding the persistence to stick with a program.

Now get out there and PERSIST!

Train smart,

RL

Article

I'll finish off the 4 steps of developing persistence next time. I saw this article yesterday and I had to post it here today, it hits close to home for me.

---

Overweight Kids Face Widespread Stigma

By JOHN CHRISTOFFERSEN

NEW HAVEN, Conn. - Overweight children are stigmatized by their peers as early as age 3 and even face bias from their parents and teachers, giving them a quality of life comparable to people with cancer, a new analysis concludes.

Youngsters who report teasing, rejection, bullying and other types of abuse because of their weight are two to three times more likely to report suicidal thoughts as well as to suffer from other health issues such as high blood pressure and eating disorders, researchers said.

"The stigmatization directed at obese children by their peers, parents, educators and others is pervasive and often unrelenting," researchers with Yale University and the University of Hawaii at Manatoa wrote in the July issue of Psychological Bulletin.

The paper was based on a review of all research on youth weight bias over the past 40 years, said lead author Rebecca M. Puhl of Yale's Rudd Center for Food Policy and Obesity.

It comes amid a growing worldwide epidemic of child obesity. By 2010, almost 50 percent of children in North America and 38 percent of children in the European Union will be overweight, the researchers said.

While programs to prevent childhood obesity are growing, more efforts are needed to protect overweight children from abuse, Puhl said.

"The quality of life for kids who are obese is comparable to the quality of life of kids who have cancer," Puhl said, citing one study. "These kids are facing stigma from everywhere they look in society, whether it's media, school or at home."

Even with a growing percentage of overweight people, the stigma shows no signs of subsiding, according to Puhl. She said television and other media continue to reinforce negative stereotypes.

"This is a form of bias that is very socially acceptable," Puhl said. "It is rarely challenged; it's often ignored."

The stigmatization of overweight children has been documented for decades. When children were asked to rank photos of children as friends in a 1961 study, the overweight child was ranked last.

Children as young as 3 are more likely to consider overweight peers to be mean, stupid, ugly and sloppy.

A growing body of research shows that parents and educators are also biased against heavy children. In a 1999 study of 115 middle and high school teachers, 20 percent said they believed obese people are untidy, less likely to succeed and more emotional.

"Perhaps the most surprising source of weight stigma toward youths is parents," the report says.

Several studies showed that overweight girls got less college financial support from their parents than average weight girls. Other studies showed teasing by parents was common.

"It is possible that parents may take out their frustration, anger and guilt on their overweight child by adopting stigmatizing attitudes and behavior, such as making critical and negative comments toward their child," the authors wrote, suggesting further research is needed.

Lynn McAfee, 58, of Stowe, Pa., said that as an overweight child she faced troubles on all fronts.

"It was constantly impressed upon me that I wasn't going to get anywhere in the world if I was fat," McAfee said. "You hear it so often, it becomes the truth."

Her mother, who also was overweight, offered to buy her a mink coat when she was 8 to try to get her to lose weight even though her family was poor.

"I felt I was letting everybody down," she said.

Other children would try to run her down on bikes to see if she would bounce. She had a hard time getting on teams in the playground.

"Teachers did not stand up for me when I was teased," McAfee said.

A study in 2003 found that obese children had much lower quality of life scores on issues such as health, emotional and social well-being, and school functioning.

"An alarming finding of this research was that obese children had (quality of life) scores comparable with those of children with cancer," the researchers reported.

Sylvia Rimm, author of "Rescuing the Emotional Lives of Overweight Children," said her surveys of more than 5,000 middle school children reached similar conclusions.

"The overweight children felt less intelligent," Rimm said. "They felt less popular. They struggled from early on. They feel they are a different species."

Parents should emphasize a child's strengths, she said, and teachers should pair up students for activities instead of letting children pick their partners.

McAfee, who now works for the Council on Size and Weight Discrimination, said her childhood experiences even made her reluctant to see a doctor when she needed one. She recalled one doctor who said she looked like a gorilla and another who gave her painkillers and diet pills for what turned out to be mononucleosis.

"The amount of cruelty I've seen in people has changed me forever," McAfee said.

The Yale-Hawaii research report recommends more research to determine whether negative stereotypes lead to discriminatory behavior, citing evidence that overweight adults face discrimination. It also calls for studying ways to reduce stigma and negative attitudes toward overweight children.

"Weight-based discrimination is as important a problem as racial discrimination or discrimination against children with physical disabilities," the report concludes. "Remedying it needs to be taken equally seriously..."

---

Train smart,

RL

Trey

A mind closed tightly against all negative and discouraging influences, including negative suggestions of relatives, friends and acquaintances; step three in developing persistence.

This is probably my favorite one.

Basically, you don't give a crap what anyones says or thinks about what you're doing, no matter who they are.

Your life is yours, not theirs. No matter what you do, if it's a change in your life people you know and are close to will have their little inputs about it. And some of them will be negative.

"Oh, you can't do that."

or

"Do you really think you can lose that much weight?"

Whatever it is.

Sure you'll have some positive reactions too, but those seem to always be few and far between.

Famiy and friends are bound to be discouraging, not necessarily on purpose either. It just happens sometimes. You must be able to close your mind tightly to these influences if you wish to persist in anything worth doing.

So realize if you want to get into great shape, it's your mission, not anyone else's, and if they have nothing nice to say then ignore them...and then use their negativity to fuel your success.

Then rub their faces in it. :)

Train smart,

RL

Step 2

Step numero 2 in developing persistence is having...

...a definite plan, expressed in continuous action.

Sounds simple enough right? You would think.

Many people who even believe in the idea of making plans, for career, social goals, etc.. simply overlook doing it for their fitness life. They just "get some exercise in when they can."

No no no.

Taking care of your body should be a major priority and it deserves a definite plan of attack. This is why I always tell people to find something they like doing, that way they (or I) can build a fitness plan around performing that activity or activities. Someone who wants to run marathons should not train to get big and bulky like a bodybuilder for example.

Having a definite plan for your fitness regime can be as simple as blocking out a time everyday to do something. Or you can get as specific as scheduling out specific exercises at specific times of day for specific amount of time/reps. It's whatever you find works for you.

You just need A DEFINITE PLAN. Experiment a little at first to find out what works for you, but once you find it, stick with it.

Train smart,

RL

4 Steps

Persistence is essential for success in anything in life. So it's no different for fitness.

Napolean Hill had fout simple steps for developing persistence. I'm going to list them for you today.

1. A definite purpose backed by burning desire for its fulfillment.

2. A definite plan, expressed in continuous action.

3. A mind closed tightly against all negative suggestion of relatives, friends and acquaintances.

4. A friendly alliance with one or more persons who will encourage one to follow through with both plan and purpose.

Over the next few days I am going to talk a little deeper on each of these steps and how to incorporate them into your fitness regime.

Step one is the most important. Have a burning desire to be fit. It must be so intense that you cannot imagine life without it's fulfillment. That is the only way anything big gets done.

Find you fitness purpose and back it with burning desire. It could be as simple as just keeping your weight down. Or perhaps you want to excel in a particular sport or activity. Whatever it is for you, find it, and back it with that desire.

Train smart,

RL

Return

In case you didn't notice I took about a week off from posting. Mainly because that fever I had turned out to be something much more unholy. I'm guessing it was the flu. I had a fever for about 5 days straight and was tired as tired can be. Then by the time I was better it was the 4th of July and I decided just to take the rest of the week off.

But now I am back to 99%. You can always get better so you got to leave 1% open don't you? I never want to settle for being what I am currently forever. Life is about growth, if you aren't growing you're dying in my opinion.

So fear not my friends, I have returned to you.

Make sure you stay hydrated today. You'd be surprised how fast the body looses fluids when it is hot and humid. Today is going to be a hot one. Drink about twice as much water as you usually would, especially when you exercise.

Train smart,

RL