Ten healthy tips for January-

1)Don’t make resolutions - make a plan- outline steps to getting to your goal and a time line- resolutions are like fishing without a hook. If you have a plan you will have a  better chance of getting to your goals.

2)Get new shoes for working out - old shoes create problems- if you get new shoes not only will it be better for your feet - it will help you be more excited about getting outside to use them.

3)Plan for a healthier spring- sign up for the spring 5k now and start planning the training. Spring will be here before you know it.

4)Make Sunday your day to prepare for the week - get your food in order - making lunches for the week or getting your workout bag packed. Your intention will decide your ability to execute- start early in the week

5)Start slow- but track it- break out the pedometer and start to measure progress- make small goals but then work on increasing your numbers or download a program that can track your progress and measure how you are doing. What you measure you can improve.

6)Get back to things that worked for you before- writing down your food and exercise is a great way to start the process again. Starting over isn’t defeat - quitting is.

7)Try to stick to eating the same things - create a meal plan you can stick to daily - when you don’t have to think about what to eat you are less likely to eat things you don’t need.

8)Wear clothes at home that are snug and not loose. Loose clothing makes you feel like you can eat more and can get you into trouble. Wear tighter clothes so you are less like to indulge.

9)Get away for wellness- go somewhere out of town for wellness- the Virginia creeper trail or Stone Mountain , Georgia. Sometimes a new place can renew your goals.

 10)Check your vitamin D levels- during winter less time outside can result in low vitamin D so have your primary physician check yours just in case- a simple supplement can help take care of this.

Jolene Puffer is the the telephone fitness trainer- would you like to start this year right? Call today for your first call with the TFT.

1-888-559-0285

Jolene Puffer's interview with Sandy Fowler 06/19 by eFitFamily | Blog Talk Radio

Jolene Puffer's interview with Sandy Fowler 06/19 by eFitFamily | Blog Talk Radio

When Hope gets Sketchy

                Yesterday Sketchers released a statement saying they would reimburse millions of Americans who bought their Shape Up shoes. Their original claim of helping people lose weight, strengthening and toning buttocks, legs and abdominal muscles, along with citing that a "clinical study" supported the claims has all been found false. As a fitness professional, it still baffles me how Americans can believe in a shoe built like a rocker that could actually create firmer thighs. During the past few years of speaking to different shoe industry people, I became aware of the actual results from these shoes; very large ankles and whole lot of  hip problems. 
               I had clients and friends alike who have looked me in the eye and told me they wouldn't have to do as many squats thanks to those shoes. I am now wondering if I could get in on the legal assault being brought on Skechers.  I lost a lot of revenue and business to the people who "actually" thought these things could replace traditional workouts.
                 I call these kinds of products and gadgets, that are out in the industry to replace hard work, "chump chum". Just like sharks in a feeding frenzy, when bait is thrown into the water we chomp at the opportunity to find the "quick results". I find it fascinating that Americans cannot believe in their government, the state of their schools, the banks, other Americans or the shrinking middle-class; but will put all their faith in a tiny little pill that will make them lose 25 pounds and be happier all at the same time.
                The cynicism in America is so upside down, wouldn't it be great if everybody believed that hard work paid off. Shouldn't we know that the best things in life will require some definite investment on our part. I think it's so fascinating that there are executives and board rooms all across America selling this crap to Americans.  
All the while smiling because they know in their hearts that that these products don't work and you the consumer will buy it for the "quick fix".  Americans wake up!!! People are getting rich on your inability to discern healthy lifestyles with putting in the hard work. It's not rocket science!!! Maybe I sound jealous that I didn't think of a supplement, pill or product that I could sell you that would help you get quick results. No that is not it, in fact I've spent the last 20 years trying to sell the truth and believe me it doesn't pay half as well as these other "things". One thing I do know to be true, the clients that have worked with me have been able to keep their weight off, be more confident and live healthier lives. To me, that investment in the future is so much more important than a small return in the quick immediate future. 
              Here's another news flash, if a supplement company offers cars, expensive vacations and other gifts to the people who sign up new dealers of the product...maybe it's not about the product and more about the company and of course-- the money. For me it's about more, I care deeply about everyone on this journey and what's unfortunate is I'm having to undo all the damage that's been done by quick fix  products. It makes me sad to know that many people are preempting a healthy, happy life because they believe the magic pill or product will work.  And when it doesn't, people decide never to try anything again. As Americans get smarter, we get fatter.  Does that sound like the kind of future you want? As we know more about obesity, it is important that we make smarter choices for our future. We should invest in the things that will last and that we know consistently will work. I'm asking all of you to make a conscious effort and  stand up and put these people out of business. They are actually praying on your weakness and need for instant gratification. Don't stand in the line to purchase that package of fat soluble pills or sprinkle powder that you can put on your hamburgers and french fries. Those things are not going to make you eat healthier. Start investing in things like a gym membership, a personal trainer, a dietitian, or healthy fruits and vegetables. Keep your money away from the gimmicks and the people who are using you to get BMW's and live richer lives. You deserve better and you can have better. Put your hope in what you know works....yourself and your abilities!! You can have success!

In the fast paced world that we live in it can be easy to neglect our health and wellness. We're so busy racing through our day to day lives family, friends, work, social engagements that we don't take the time to look after ourselves. It ís really no wonder that so many of us are tired and run down. What are some simple things that we can do to improve our quality of life? You've heard it a million times and you'll probably hear it a million more drink more water! Think about it: The human body is 72% water. A 5% drop in fluids creates a 25-30% loss in energy. A 15% drop in fluids causes death! At this point in time 66% of us arenít drinking enough water, so over half the population isnít running on all six cylinders to begin with ñ before things like bad air, bad food and stress take their toll. Itís not really a difficult thing to remedy. Just drink one glass of water every half hour or so or 10-12 glasses of water per day and you'll notice a huge jump in your energy levels. A little known fact is that heating food above 116∞F destroys much of the nutrient content. Considering that we already aren't eating enough veggies, that ís a fairly substantial problem. Nutritionists recommend five serves of fresh vegetables per day. How many of us are actually taking that advice? A great way to get the nutrients found in fresh veggies without spending all day at stove or eating raw celery sticks is to juice your veggies. Make sure that you own a good juicer (some juicers expose vegetables to heat created by friction during juicing, which breaks down important enzymes), grab some fresh vegetables and drink your way to good health. It takes a fraction of the time (thereís no cooking involved, for one thing) and itís convenient. You can take your juice to work and even give some to the littlies for school lunches! Wheatgrass in particular is an excellent source of nutrition. Itís high in chlorophyll (sometimes described as a plant blood because it closely resembles human red blood cell molecules) and has over 100 elements that the body needs. Fresh grains are another excellent source for vitamins and minerals. Energy In and Energy out Exercise is another dirty word for most of us. The thing is, exercise doesn't have to be horribly time consuming or mind-numbingly boring. There are plenty of options. Years ago gyms usually offered weight rooms, aerobics classes and maybe a Hydro-circuit. Now you can add water aerobics, yoga, pilates, dance-ercise, step classes and a whole range of new workout options. If you don't really have the time or money for the gym, or prefer to spend your mornings/nights at home, then try an exercise bike or walker. Iíd be lost without my exercise bike and I set it up in front of the television and peddle away merrily during my favorite shows. Consider some invaluable advice that I got from my doctor: Once you're physically unfit, and particularly if you're also unwell, it can be a mammoth battle to just do the most minimal amount of exercise in a day. The danger is that inactivity leads to further loss of energy, which becomes a self-perpetuating cycle until you can barely get off the couch. An excellent way to get back into a physical routine is to start slowly. Ridiculously slowly, it may seem. For the first couple of weeks, walk/ride for 5 minutes per day in exactly 5 minutes, no more, even if you think you could continue. When the 2 weeks are up, increase to 7 minutes, then 10 minutes, 12 minutes continue to gradually increase your activity until you're at a level that you're comfortable with. It may sound a little silly, but it works. In effect, you trick your body into producing more energy. You're building your exercise time up so slowly that your body doesn't really realise what's happening. Follow this method and, before you know it, you'll be comfortably exercising within your limits every day. So, folks, that's the basics. If you can rearrange your life a little to allow for better eating habits and a little exercise, and if you remember to just drink a glass of water every half hour or so, you'll be well on the way to living a healthy life. On a final note, don't forget to take some quiet time for yourself. Meditating is an excellent way to minimise stress. You don't have to sit around for hours, just give yourself 5 minutes of quiet time every day and even in the shower, if that ís the only place where you can get time out and have a little catch up with yourself. And, last but by no means least, laugh! In fact, laugh like a loon the louder the better! You'll be amazed at how much such a simple thing can lift your spirits!

A change in season is a great time to renew your commitment to weight management and shape up and have fun doing so!

Spring is the perfect time to get into the garden before the hot days of summer. There's nothing like gardening to help tone muscles and burn up additional calories.

Weekend Rambling - forget sleepy Sundays, get out and about on a walk with family and friends. Find an opening and play some lively games like football, frisbee or cricket!

Walking Holiday - if you normally take 'lazy beach breaks' it's time for a change. There are so many beautiful places to visit that you may never have considered before. Get out and explore....and your legs will get a terrific tone-up!

Why Not.... Participate in vigorous voluntary work. Give a few hours a week to a good cause. There are plenty of charities that need help with gardening and odd jobs such as painting, handiwork and maintenance.

Spend more time playing with the kids in the garden. Forego hotel niceties and enjoy weekends away camping. Take up action cricket or soccer and meet new people in the process.

Get the bikes out for a regular leisurely ride or if you feel more energetic, join a cycling club.

Start today! If you focus on having energetic fun, you'll lose weight effortlessly!

New Journey

I thought the next time I wrote, it would be about how I got back into the swing of things. I have stepped out of the competition lifestyle and  have been striving to get back to a "normal" routine. But today I will be sharing with you new journey, one that has been very difficult for me recently. I hope to give a glimpse into my next journey. During this time I ask for your prayers and support. Please take a moment, if you haven't already done so, to check out the guest blogger on my page about cancer.

Many of you may know that I have a friend fighting stage four ovarian cancer.  Cindy and I became friends through real estate (for a short time I sold real estate upon arriving in Asheville). Cindy and Ray, her husband, were referred to my families real estate company five years ago. They had just married (Ray a widower and Cindy divorcee) and were looking at homes. They decided not to move and we soon became great friends. Cindy and I connected on so many levels.  She is a nurse with a big heart, who is sweet, kind and just a joy to be around. She did not have children of her own but I felt a strong kinship with her. If I could of adopted her I would of.

We have spent most Thursday's together for the past year and half since the diagnosis. I cherish these Thursday "get togethers", it has been as much for her as it has been for me. I have so enjoyed the protected time we have had together and the fun things we have done. About eight weeks ago Cindy went back into the hospital and spent seven weeks there. After being released for two short weeks, she reentered the hospital again. She left this past Friday after being told they could no longer stop the cancer. Her life would be coming to a close and any fighting would only give her a small amount of additional time.

That Friday, my perspective and life changed has changed.  I now realized a dear friend would not be able to stay here with me and would not survive this disease. This is probably one of the most challenging times in my life and after the summer I have had it just seemed a bit surreal.  I couldn't believe how difficult this is for me, but even more important how difficult this must be for Cindy. It has been hard for me not to question what I am suppose to learn through all of this and how I can grow stronger. I have never felt such sorrow and I am really trying to find a balance between grieving and living.

My hope is to take that little bit of time I have left with her and add value to her time left on earth. I want to be a constant source of support for her.  During this time, I must make sure that I will be strong enough emotional and physically.  I can see how easy it is to neglect yourself when things get too hectic.  I have really began to focus on "Worrying about what I can do and not what I can't do".

For those who have take the time to read this, I thank you. I hope you will pray for Cindy, as I can not imagine the gravity that this must be for her and for anyone fighting cancer. All that I can do is remain strong for her. I also hope you will also recognize that the time you spend here on this Earth is short and the value you offer is so critical.  I pray that each of you will live life well and never give up.

How Cancer Patients can Benefit from Physical Fitness

Thanks to David Haas - Mesothelioma Cancer Alliance - He's our guest blogger for this week.

Many of you know  a dear friend is fighting a tough battle with stage four ovarian cancer. I am so glad to have this great article and hope you also are able to learn some interesting facts about cancer and exercise.

How Cancer Patients can Benefit from Physical Fitness

Studies have proven cancer patients who incorporate exercise into their regular routines have an increased chance of living longer than cancer sufferers who do not exercise or do not exercise as much. Patients, who adopt a healthier diet, give up smoking and exercise, the rate of relapse decreased regardless of how serious the cancer was when it was first discovered.

Women who walked at least three hours or more per week decreased the cancer death rate and experienced a 50% drop in the risk for death over a long period of time. This does not mean that every cancer sufferer will increase his or her life span.  Those who beat the odds were those who already exercised prior to diagnosis. This change may also have been possible because women who had a severe diagnosis chose to exercise to increase their chances of survival.

What Does Physical Fitness Do For Cancer Patients?

Based on a study performed by Harvard Medical School, hormone levels are decreased and this includes level of progesterone as well as estrogen.  This is an important factor to stop the cancer from growing and from causing a relapse. Regular exercise and physical fitness stops the body from resisting insulin.  The resistance to insulin is common amongst patients who suffer from breast cancer.  This condition also causes a buildup of sugar in a person’s blood. The reason for the buildup is that the body muscles, liver and fat do not absorb the insulin they way they should.

Exercise also promotes weight loss and also prevents weight gain.  Being overweight hinders survival rates but regular exercise can improve chances of survival for a person who has been diagnosed with breast cancer, mesothelioma or any other type of cancer.

Another major benefit of physical fitness in cancer patients is that they can improve the way they see themselves and their bodies.  They can also improve their mood as well as their outlook on life.

It is true that you may feel tired and weak but physical fitness can correct this factor. The belief that exercising can make the medical problem worse is not true. Patients can gain stamina and also the will to fight the disease.

I'm Back!

   The past 8 months have been an emotional ride to say the least.  My blogging has been scarce, I find myself writing down my thoughts, only to find myself taking too much time to edit, proofread and ready to publish. Even after all that work and time, I deem it not worth publishing. Today I'm going to do something different, I'm going to power through and hopefully giving you something good to read. 

     July 17, 2011, a dear friend of mine was hit by a car while riding her bike on a local road. She was paralyzed from the waist down. It not only drastically changed her life, it changed the lives of everyone who knew her. For me it was the time to step up and be the kind of friend that we all talk about being. It's easy to be friends with people when it's lunch dates, telephone calls and workouts at the gym. The challenge really comes when you know what your friend needs and understand that there will be sacrifices on your part to be there for them. I can tell you first hand that it is the most rewarding type of friendship you can have.  I am a better person because of her. She has shown me what a strong person can do when ones life is drastically altered.  

     I wish I could say that only one friend was dealt a difficult blow this past year. Another dear friend is suffering with stage four ovarian cancer.  This disease has taken so much from her already, that it is hard to watch her suffer while she tries to stay strong and continue to fight. She was diagnosed before, treated and was told she was cancer free. A recent test showed that it was back. The details of the second round of treatment have yet to be revealed.  There is no way around the fact that she has an uphill battle. She may be looking at another round of chemo, we just don’t know.  We were hoping that the last surgery would will help eradicate any leftover cancer and help her to continue to be cancer free. As I sit by helpless, I do my best to be a friend and support her in any way I can. 

      While these heart rendering events are happening to my friends, my business is achieving a great deal of success. It is hard to imagine during these difficult times that positive things still can exist. I am so grateful for what I have around me.  I have worked hard to establish a quality business that I can be proud of. I love the fact that people are excited about making a healthy change in there lives and that I am  there to guide them.  I know that living life well is the best thing you can do for yourself and those around you. As always, in business and life there are hurtles that come up. During my process to trademark  “train hard finish strong” brand, it was challenged by a man who owns the “finish strong” brand.  Due to his challenge, the government did not to award me the trademark for “train hard finish strong”. After a bit of back and forth, I was offered a licensing deal with the man so that I could legally sell items with that logo.  As disappointing as it is to come up with something you thought would work and hit a snag, my goal is not to be a T-shirt company with a great slogan. So I adjust, “train hard finish strong” could also be “train hard be strong”.  One challenge meets another challenge and again I grow. It has been a compelling year thus far.

     I will admit, in the midst of everything that was happening, my exercising, eating habits and active lifestyle had taken a back seat. Within a couple of months though I have gotten myself back on track. Tune in next week and I will tell you how I pulled my life out of a wellness tailspin!

Train Hard Be Strong!

Jolene