Cheaper than wine and better with time- Why everyone call a trainer for help.

I know it's risky putting this out there but I think I need to and would be curious what you think?

68.5% of Americans are overweight or obese- 31.8% of children are overweight or obese and 30.4% of low income preschoolers are obese. If you look at the numbers that is 2/3 of all Americans are overweight and still training, trainers and gyms struggle to find a way to change the trend and change lives. Americans spend $20 a week on coffee which indicates over $1000.00 year. Wine consumption at all time high in America and averages roughly $30 per week per American.

Between the coffee and the wine most American's should be able to afford a personal trainer at least once a week but don't? Why do many people still feel a personal trainer is a luxury?

Things you should know about trainers and why the good ones aren't cheap:

• Trainers (good ones) spend a lifetime perfecting their craft- taking weekend courses, learning about the newest trends and whether they are sound or not- going to conventions and taking CEC classes. Most of those expenses are out of pocket and aren't cheap.
• Trainers have limited time to work with -We have certain times available to work and need people to be committed- a traditional job provides you pay for 8 hours whether you put your heart into or not- Trainers see a majority of their clients from 6am-10am and from 3p-7pm and we need to have our heart into and our eight hours is often carved out of a 13 hour day.
• Great trainers are great encouragers - you might think your trainer is just knowledgeable but if you get a good one they can motivate you also- don't confuse it with fear based motivation- your trainer should create a deep desire to do well and get your money's worth- great ones do that and it's priceless.
• Injuries and set backs cost time and money- good trainers can help you stay free from injury and help you move forward in your success. The value of not getting injured and spending six months or more waiting to heal and get better should be worth every minute you pay for a trainer.

Why spend the money?- there are tons of free things on the market to help you get fit-

(I hear this all the time)

RIGHT?-  What you don't get with free:

• Advice and help specific to your life
• someone who really cares if you succeed
• someone who gives you the support and information that is geared toward your goals
• an advocate for being healthy and helping you live your best life

I really wonder if people knew how much time they lost and money they spent on things that didn't matter - would they look back and think a trainer would have been a good investment-

Your trainer isn't trying to break your bank account they just want to know if you care enough to invest in your health and your future the same way they will. I challenge everyone to spend one month and one session a week with a trainer and see if it doesn't make a difference. I want to hear from you- do you have a trainer? if not,why not? 

KICKIN FitBit Butt!!

I have the FitBit, a Christmas gift from my boss at work, and I love it. I ordered and sent back the Nike fuel band, ordered and lost the Shine, tried the jawbone and didn't like it but the FitBit I have enjoyed.
As a trainer and motivator, many would assume motivation is oozing out of my sweat but I can assure you I deal with the same lack of motivation you and all of my clients do. I  have to make deals, rally when I don't want to and convince myself it's going to be a whole lot better when it's over.  Many of you who know me wonder how it can be? But I need as much of a kick in the pants as you do.
When I got the FitBit I wasn't sure it would be much help I liked the measuring aspect of it but I knew I would get into a rhythm and all the numbers would look the same. Then I found the friend feature on the fitbit. I could reach out and add my friends to a list and could watch their numbers daily and track mine against theirs. Now it's game on-my competitive self jumped right out of my unmotivated self and began a mission to crush the people on my list. At first, this was not easy task, a couple of my friends were in training,hard core marathon training,and keeping up was a task. Then mother nature kicked in and snow days created just the gap I needed to catch up. I have a treadmill and bike in my gym at home so snow days would not keep me from making my goals. I worked really hard and was able to pass the two people I had set out to pass. I loved the challenge and so far it's been good for me. Competition is good for the soul,and I really think it helps me and others who rely on outside forces to get us moving, to keep up the hard work. I must admit I have worried it would become an issue and since passing the two I tried to pass, I have lost some of the edge. I decided to use it now to track my miles and keep me honest and to relax a little on the compettion. I have really enjoyed feeling like I have something watching me, tracking my progress and not letting me off the hook. I like being accountable and I am glad I have something that reads my success. I hope you have something or someone that helps you get moving and stay motivated.

Be Brave

It's my word for the year. I picked it because I knew this year would be a challenging one and 27 days into the month of January and it's proving to be true.
I quit my job on Friday. I worked for this company for almost two years and really enjoyed most of the job. I loved to train clients to be stronger and healthier and it made the mundane worth it. Unfortunately, the scope of running the wellness center, as wellness manager, became more and more about the mundane. I managed things like towels, floors, lights that had blown out, structural issues and my favorite - complaints.

My wellness center is nestled in the most amazing part of the Asheville and it's breath taking. The members of my community are affluent and the wellness center is private to only homeowners and their families. The membership contains some of the most accomplished people in the U.S. and 99.9% of them were an absolute joy to be around. Friday afternoon,I had a meeting with that .1% and it was after that meeting that I decided this was not my life's work and being in that position would substract another day from what I should be doing.
I came home friday and spent some time thinking about what would appear to the outside world as a very rash decision. I found myself in my daughter's room looking at the wonderful space she had created for herself. I included pictures so the gravity of who she is becoming is evident. My daughter is an amazing young woman. I would love to think part of my work helped to make that happen but I must admit as many parents may, I am just very blessed. Seeing her room and recognizing that am stuck I decided for her, myself and the days I have left to take a HUGE leap of faith and go back into my own life's work. I plan to teach and train and take care of the people who need what I can provide. I plan to teach classes and educate people all over the world and I can't wait. I hope in this leap my children will see you can't ignore your gifts.
My work at the past position got me ready for this time and I am so grateful for it. In fact, although a painful meeting with the .1% person sent me to this place I chose be grateful for the experience as it has led me here.
Being brave doesn't mean you aren't scared it just means you do what is best and right anyway.
This year will be great, tough, challenging and exciting. I am looking forward to it and to all of you who wonder what's next- 

Adam the taxi driver

I was in charge of planning the trip to Israel. My plan was travel to Israel -- I am not a great planner so schedule  this tour schedule that tour, is usually not my style. I like to get there and then plan, which makes my type A husband a bit nervous. I have always has great traveling mercies and plans make it feel less like a vacation and more like work. Our apartment I found on Craigslist and turned out to be $1500 less than the hotel we had planned to stay at and is in a great part of Jerusalem. We have a washer and dyer , kitchen for cooking and  two bedrooms and two bathrooms - I made a good choice there. Today, our first day out was loosely planned to head to the western wall and the old city of David. While walking toward the old city we were stopped by a taxi driver - hoping we would need a ride. He asked if we needed a taxi- we told him no and he asked why we weren't taking the short cut ? We of course did not know he short cut and he offered to drive is there for $12. We agreed and he began a full day of touring Israel with Adam the taxi driver . A messianic Jew ( a born again Jew ) he knew all the sites we would want to see and told us how to see this amazing city. He began by saying he planned to open our hearts and not just our eyes -- what an amazing day-
Today we saw- The Mount ofOlives , The Via Delarosa , the garden of Gethsemne. Bethlehem , Jericho , the tree where Zaccheus was called down out of the tree - went to the Jordan river and put my foot in the very spot where Christ was baptized. I rode a camel and was told I was worth 100 camels by the beduion farmer. We saw some amazing things today and the time magnificent.
Adam - took us all these places told the best way to see things when we would be on our own and was great with the kids. Helped us find deals and made sure we had the best tour ever - and yes he charged us but it was worth every dime. My favorite today was Jericho - I had no idea it was considered an oasis in the desert and the desert is crazy dry humid and desolate but here sits Jericho -- best lemons, figs, pomegranate  and date farms around - lowest place of land on earth (400 meters below sea level) and considered a land of miracles due to the agricultural prosperity. We got our Jericho today richly blessed by a man who found us. His comment that really gave me something to think about - we asked Adam what he thought about (something not sure what) and he responded "I don't think I pray" he felt thinking was not as important as praying because one has more power than the other. I have agree -- need to do less thinking more praying after all that's how we found Adam, a simple prayer.

You matter to me

Last Monday didn't start the same way as most of my Mondays do. I carried a large poster board with writing all over it - words that would touch the heart of anyone who read them.  I walked down a quiet hallway in a place for people waiting to leave this earth the name of the place was Solace, a hospice center  in Asheville, NC.

Bob Scroggs was a wonderful man, a senior member of life and of our church. Bob was the kind of  man who hugged you and made you feel welcome every Sunday. He was diagnosed with lung cancer earlier in the  year and was in the final stages of it last week. I wanted to visit Bob during his battle with cancer but I was in the thick of another fight with friend who was battling cancer, and I had not seen him yet. In the final weeks of Bob's life I knew I needed to see him but I lost my dear friend Cindy only four short weeks earlier and wasn't sure I could actually visit Bob with the memories of her death so fresh in my mind.  I wasn't sure I would be able to say goodbye again so soon. 

Sitting in church they announced that it would be only days before Bob would die and played a video where he spoke about volunteering in the children's ministry at church. For several years, Bob and his wife would bring two boys from their neighborhood whose mother worked second shift and couldn't take them. They would make sure these boys were able to attend church, youth nights, retreats and youth activities outside of church. As the video clip ran it felt as though Cindy was saying to me "you have to see him and tell him, Its so important." 

As Cindy began to realize she could lose her battle with cancer she would often say to me "I hope I have made an impact on people. I hope that people will think I made a difference, that my life mattered." I loved those moments because I could tell her over and over how much she meant to me and how much she mattered in my life. I knew this was a precious gift to tell someone they matter and that their life made a difference. I realized after her death that cancer was really a gift for her and I. In spite of the thief it felt like -- I was given and opportunity to say and do things  as we knew how precious those moments would be as they were fewer and fewer with each passing day. 

Bob needed to know that although our moments together in his life were brief and we knew very little else of each other but a kind word and a warm hug, he made a difference to me and his life mattered. I was able to ask our youth group to do a poster to him and write the kind words a man would want to hear in his final days and they did a fabulous job. They wrote things to him that would help him know what a difference his life made. They took a photo of everyone and several of the youth held up the letters spelling out "We love you". I picked it up Sunday night and worried that perhaps I should go that night worried he wouldn't make it. I asked my pastor if he thought the idea was ok to do he said that I may be turned away due to Bob's grave condition only family and clergy would be allowed in his room in these final days. However,I knew if this was a divine assignment every thing would fall into place.  

I was so anxious to get to Bob Monday morning, as death and regret often go together. I was worried about getting there in time, being able to see him and perhaps being able to share with him how he mattered to me.  I asked the front desk where I would find his room, I found his lovely wife there in his room with Bob, and the door wide open. Through my tear filled eyes I asked if it would be ok to share these thoughts on the board from the youth and a few of my own. She was very kind and very appreciative. Bob looked frail but eyes wide open he seemed to recognize me as someone he knew. I couldn't be sure he knew me but his wife reminded him of my children who they were and she introduced me again. Due to the cancer he couldn't talk much but he was there and he was listening. I leaned down close to his ear and read the words from the board. "Thank you for your constant encouragement and dedication to spreading the gospel" wrote one youth. "You mean the world to me", "You have changed so many lives". One kind sentence after another and they all had something about how much he meant to them. 

I left the script on the board and took a few minutes to tell him about how much he meant to me. I told him that although our moments were few they were important. He mattered to me and his life has made a significant difference and he will be missed by so many but also by me. I tried not to cry but I can't help but wonder as he would mouth the words "thank you" over and over again did he know and believe he made a difference? I hope so because he did and I was given such an incredible gift being able to say that to him before he left this earth. 

I saw his wife on Sunday she said he closed his eyes that afternoon and never opened them again. He passed a few days later. She said I arrived in time- I have to believe it was a divine appointment, a gift for one that blessed another.

It's no secret to many of my friends this has been a dream of mine- to do an Ironman. This is the year I have chosen to make that goal a reality. The training will be difficult and the time commitment pretty overwhelming but I am so anxious to make this dream come true I am looking forward to the work.
I haven't adopted a formal plan. The plan is train everyday- without fail. I hope to make sure that I am ready for the task. I have even scheduled all the events I plan to participate in this year, worked on getting all my equipment needs taken care of and started coordinating training workouts with other athletes. This is a going to be a great year and I can't wait.

What are your goals this year? Have you planned them? Written them down? Made steps to make this a reality? If not why not? It's time and I think this year is going to be great!!! If you don't plan you won't make it happen, you know it and I know.Plan for it!!

This month the TFT call is all about planning.  The form we plan to use is pictured here but to get your copy send an email to telephonefitnesstrainer@gmail.com and I can send you one!!
So if you can join us January 9, 2013 8:30pm for a conference call on How to plan a successful new year!!!

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

Tricks aren't really treats!!

5 ways into treating yourself to a healthy holiday -

It can be a trick more than a treat to avoid temptation during the upcoming holidays. One of the best ways to avoid getting into trouble is to take each holiday one at a time. October brings Halloween and with Halloween , candy and temptations difficult for anyone struggling with a healthy lifestyle or not. The common trick we fall for at Halloween is the “small size” candy and the perception that one or two “won’t hurt” finding after a week of picking small pieces we have finished much of the bag we planned for our trick or treat buckets. So what are some ways to avoid being tricked into making less desirable choices?

1) buy the candy on the day of Halloween- many times we think buying  ahead of time will be a good plan, only to find temptation and an empty bag of candy

2) buy your least favorite candy (if you must buy candy) If you love a certain type of chocolate candy buy a tart candy or hard candy instead.

3) give something other than candy- popping up more and more are play-dough in small size gift containers, pretzels, popcorn in small ready-pop bags

4) When children bring home candy - there are two options- take out the few favorites and offer two options with the rest- Some dentist offices are offering cash for candy and children like cash-  send it to a solider overseas, lots of sites are offering ways to ship candy- take it to the local retirement community- everyone loves candy.

5) Throw away candy in the middle of November. If it lingers in the drawer or pantry it only becomes a greater threat.

Holidays come every year and each year instead of enjoying them we worry about the set backs with eating too much sugar or not being able to say no to the temptations. However, viewing each holiday as an opportunity to form better habits and make better choices you can create and pass on the skills to the next generation of children. As childhood obesity and obesity in America grows holidays can focus more on family and fun and less on food. So don’t be tricked this holiday and monitor the treats and you can have a successful holiday.

Almost Impossible

Has someone ever told you this? Which word did you focus on the "almost" or the "impossible"?

 Having a walk with a great client we talked about the words her doctor used when talking to her about losing weight-" due to your medical condition- it will be almost impossible to lose weight" she said for a while she didn't try and then when she wanted to try she didn't have the confidence to do it. Today she has lost over 30 lbs and looks completely different. She feels good about herself and is making very important life changes so it will be forever.  Which word have you picked to focus on? I like to work from the almost and never from impossible!!!

Here's more from her story:

As I saw the scales slowly inch up and up until I had topped out at 218lbs, I realized that I had begun to isolate, withdraw from church and friends, and make all kinds of excuses on why I could not lose weight. All it took was for the Dr to say it would be "almost" impossible for me to lose weight because of the meds I was on and type 2 diabetes. I completely missed the word "almost". I had grown out of all my clothes. I could wear my husbands sweats, and most days stayed in lounge clothes because I couldn't fit in my jeans any more. I would offer to keep the grandchildren overnight on the weekends so I would have an excuse not to go to church and face people that had watched me get bigger. All of my Sunday clothes were tight! I felt ugly and sloppy. I could not look at myself in the mirror because of how fat my face looked. I couldn't get enough bangs to hide my face! My blood sugar was out of control because I was cycling with sweets and carbs. I would not undress in front of my husband because in my mind I knew I was not a pretty site, even tho he had NEVER said that. I looked at myself in the mirror that was on the closet door, and saw all the dimples and bulges in my legs and thighs, and I just kept eating the wrong foods! My diabetic Dr wrote a note after one of our office visits and said, "If Mrs Allen would only eat right, she could cure her diabetes". When I read this, it was like a stab in my gut because it was as if he had given up on me, but I had given up on myself. I thought I was ready to commit to a healthy way of eating, but at the first stressful situation, I would relapse into old habits. I was desperate in February because I had lost all hope of ever losing weight. My liver Dr  had said that if I don't lose the weight I will have to have a liver transplant. The feelings of guilt were taking over that I was failing my family and friends and myself by not being committed. A friend told me about The Telephone Fitness Trainer and how she had helped him. I had started feeling that I could not do it by myself any longer and reached out for help. I wondered if she could actually help me but went ahead, took a deep breath and wrote that e-mail with all my "stuff" going on and I was so thankful when I saw those words "Call Me!"!! The next 8 months have changed and saved my life! Thank you for having me look back at where I have come from becasue I never want to go back to that feeling of hopeless and helplessness, isolating and withdrawn and miserably unhappy!

What you may not know!!!

I love what I do. I am sure that is no surprise, at least I hope it's not. I am so blessed to wake up everyday and think that "today- I get to help someone have a better, more successful day" I stumbled into this position in life because I couldn't find work when my husband and I were living in Germany. I didn't know it would be my passion and I didn't know a dead end in one place would lead to a yellow brick road in another. I have for the past seventeen years of this life- giggled that in my soul laid this deep desire to help people be stronger and live life well. I never looked back at the B.S. in Law Enforcement - the M.A. in Human Resources and wondered if I waisted time, but I am so relieved I never gave up on my dreams. I didn't know fitness and my position in it would lead to so much success. I don't know if you know this either but fitness is a little like being a teacher - it won't make you rich - but the payoff is the purpose that drives the spirit. What you may not know is there are a few things I don't like- It's hard---- -Watching people lose years and give in to the temporary fix that leads them right back to the same place- I see so many lose love, profession and protection of self esteem over food, isolation and an unwillingness to do some very hard work. I watch marriages fall apart, lives lived broken and the sad faces of some very lonely people who need a strength that can be introduced by having the will to be well. I talk to people over and over and think "do they know  what wonderful things lie inside them? do they know this flesh hides more than their love of self but their sole's purpose?" Today more than ever it's struggle and I think it might be easier to get into real estate with my family make a lot of money or do something less meaningful but more consistent and the truth remains when you love what you do - it picks you. I hope you'll consider sending this on. I can help and would love to help but I am only seeking those who are ready to do the hard work, find the right place to go and do it for the right reasons. Those unwilling, unmotivated need not apply this work I do is n

Don't panic but don't slack off either!!

Run For Your Life

It's that time again- Get outside and run!! Need help or motivation- send me a note and I can tell you how I can help!

There are different reasons why people engage in running or jogging.  Some run for health reasons, which means that they see running as a way to get physically fit.  Others are more specific in their goals and motivations on hitting the road.  There are runners who engage in the activity to lose that excess weight.  Still, others see running as a means to release stress and tension.
There is another group of runners who enjoy this form of sport for the simple fact that they find it leisurely.  Running can actually be a leisurely way of spending time with family and friends, or a way of meeting new acquaintances, and even starting new relationships. For the more serious, running is for sports and competition.  To compete with other runners or joggers in a race gives them their natural high.

Whatever the reason may be, running and jogging are definitely beneficial to a person's well-being.  A person who is into regular jogging or engages in a running program is bound to be physically fit.   Running burns fat and enables a person to lose more calories per minute as compared to other forms of cardiovascular exercise.
Running also helps prevent muscle and bone loss that naturally accompanies old age.  The pressure that is created on the knees and legs during running actually help strenghten bones, muscles and ligaments ---- provided that one runs in a proper manner.  Regular daily tasks such as sitting in front of the computer the whole day weakens the bones unlike when one goes for a run.  Regular, high-intensity exercises have been proven to encourage human growth hormone, keeping our internal anatomy from getting old fast while helping us to look young and vibrant.
The ability to resist illness is another benefit that can be attributed to running or jogging.  Amazingly, it reduces the risk of heart stroke and breast cancer that doctors have made it a point to include regular running as a treatment option for those patients with early signs of osteoporosis, diabetes, and hypertension.  The risk of heart attack is greatly reduced by running which lowers blood pressure and maintains the elasticity of arteries.
Running also aids in raising HDL or good cholesterol, reducing the risk of blood clotting, and promotes 50% of lung function that is usually not being used.  Also, the immune system gets that needed boost from running by producing a higher concentration of lymphocytes or white blood cells that is crucial in fighting illnesses.
The list of the rewards you can get from running does not end with improved health but extends to psychological benefits as well.
As if the health benefits of having a regular jogging or running program is not enough, there are also mental or psychological advantages and rewards to be reaped from running such as building your self-esteem and self-confidence, gaining an effective tool for stress management, the attitude boost, and the runner's high.

Running allows the person to have a sense of pride, empowerment and freedom due to the knowledge that his/her body is at its best and capable of climbing the uphill or clearing the obstacles on the way.      The confidence-building and improved self-image goes hand-in-hand with losing weight. Running builds confidence like few other individual sports can. It allows the runner to defeat trial after trial, growing stronger and more sure of themselves with each stroke and stride.  It allows a runner to literally climb hills, overcome mountains, and clear obstacles. It provides a feeling of empowerment and freedom that comes with knowing that your legs and body are strong and capable. Confidence is even more a product of running for those who lose weight and gain a better self-image through running.  Indeed, a day's jogging can greatly reduce stress levels and tension.

Inspite of the great benefits attributed to running and jogging, one must not overlook the fact that caution is needed in everything.  Too much running may cause a person to lose a lot of fluids in the body more than what he/she takes in.  This will result to dehydration.  Dehydration will not only cause a runner to slow down but can also cause muscle spasms in the legs due to the depletion of essential electrolytes in the body.  Muscle spasm is the involuntary contraction of a muscles in the legs that is which can last for a few seconds or may extend to several minutes, and is often very painful. Sometimes, it is called ìcharley horse.î  The muscle does not simply relax by a mere wishful thinking.  Deep breathing and relaxation exercises may help the muscle to relax a bit.  More often than not, people actually contract other muscles in response to the pain of a charley horse, which can make the duration of the muscle spasm longer.  To counter dehydration, one must restore the proper balance of water in the body.  Stay away from caffeine in coffee, sodas, and tea.  Caffeine is a diuretic.  It makes you urinate more frequentlythan you usually need to.

Before you engage in a running or jogging program, be sure to consult your doctor to check on the condition of your health, especially your heart.  Make sure your limbs are properly stretched to avoid any muscle injuries.  Drink lots of water or other fluids to avoid dehydration.

We are in trouble.... Kids are FAT!

I did the BMI testing for the Buncombe county school system. I have taken the height and weight of over 13,000 children. Converting the information to BMI (body mass index) and using the percentile to establish where children are in the spectrum of weight. I am unable to discuss the specific things I am seeing but I can tell you... we are in trouble.

I have recorded this data for three years. I have seen children that I tested last year and the year before come through the lines for height and weight, getting bigger and bigger. There are children that weigh more than I do and I must say it always shocks me.  North Carolina childhood obesity rate is over 20 percent and although the numbers stay the same it's too much. Typically a child will grow two inches and ten pounds, this year and in years past, with children who are obese it can be up to thirty pounds per year and sometimes four inches. If a child grows thirty pounds more than three years in a row that can add up.

Why do we say "childhood obesity"? I know many people who would like to call it child abuse due to the simple fact that children aren't buying groceries. Do the school systems share the blame? School lunches make kids fatter. Middle schools offer extreme lunches, a choice of pizza, fried chicken or burgers and that is available everyday. It's hard to make good choices and when the choice you want is in your face everyday - who can say no?

I, like many, shy away from placing blame. But could identifying the source be the catalyst to change? Should someone or some organization take a step toward making good changes by identifying a source? Or is it really too vague to decide who is at fault? Are parents really the only ones to blame?

In the coming months I plan to write a series of articles taking on this subject both as a mother  and  a fitness professional. I know this subject can be touchy but we need to start some where.