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Never Underestimate the Power and Destruction of the Scale

By Nicki On January 31, 2010 1 Comment

So, I get it, people want to lose weight. But my struggle with the process is that most everyone focusing solely on weight loss, has temporary success or they crashed and burn. This result is due to obsessive weigh-ins. After 25 years in the fitness business, there is one constant, scales are not all they’re cracked up to be. In fact, many people fail simply because they gave the scale, “the power.”

Let me give you an example and see if you can relate. So, you’re doing everything you’re supposed to do to lose weight, you’re eating well, exercising and well, making some pretty major sacrifices. Come “weigh-in” you’re feeling great, confident, proud of all your accomplishments…. and you step on the scale. “WHAT THE ????”  You step off the scale, make sure the needle is dead center and step on it again. “WHAT THE ??”  The scale shows a weight loss of 1/2 lb. and you’re thinking to yourself, “All that work for a lousy 1/2 lb?”  So one of two things happens, you decide the “diet” isn’t working and you quit OR you go downstairs and drown your frustration in a half gallon of ice cream. So I ask you, how did the scale serve you well when that happened? Well, it didn’t which is why it’s probably worth considering letting the scale thing go if you really want to get healthy once and for all.

Let’s think about this for a moment, every time you have tried to lose weight, it has been ALL about the weight, the measurements. Given that has been your history, (with little if any or temporary success), are you willing to try something different? Going back to the beginning of my scenario, you’re doing everything right, you’re making good choices, feeling great and just because the scale doesn’t say what you think it should say, you’re willing to give up. Why not focus on how you feel, how great you’re doing, give yourself some positive feedback, kudos. Rather than punishing yourself, and for what? For not losing enough weight? You’re going to let the SCALE call you a failure? Yeah, that’s the power you give the scale, the power to scold you and lead you to believe that you’re not able to succeed. Yep, that’s right, the scale has ruined many an effort simply because you were willing to take the scales word for it vs. your word, your health, your accomplishments, your successes.

So I challenge you, give up the scale for awhile, what’s it going to tell you that you don’t already know? Why is it necessary to step on the scale the day after a big party? Is it to see the damage you really did since you couldn’t pass on the chips and dip? Is it to validate your nutritional indiscretions? Why do you need a scale to tell you that? To make you feel worse than you already do?

So, try giving up the scale, just for a while (but once  you do, you probably won’t go back.) The scale cannot tell you anything you don’t already know. If you’ve been working hard and making great choices, you will know that by how you feel and how your clothes fit. And if you get tripped up, you’ll know that too, but the difference is that the scale won’t throw you in to some deep depression by confirming your misstep. Rather, you’ll know  it by how you feel the next morning and then you’ll simply move on.

I have seen the damage that scales do, they tear you down vs. build you up. Scales wield way too much power over any effort to embrace positive change. A scale is the finger pointing observer that has no insight in to your changes, only what the numbers show.  So again, I challenge you to trust yourself, to judge your success and move beyond your challenges- following your rules, not that of a scale.  As long as you allow the scale to hold you hostage, you will never experience true, long-term success. I know, I’ve been there and done it. The best, hardest break-up I ever had was with the scale, but it was the best thing I ever did.

Be sure and check out a beautiful blog by Luis Urrea that sums up how you can change your thought process about moving in to a healthy lifestyle. The title, 15 Things I Learned From my Trainer.

Whoever Said It Was Easy?

By Nicki On January 24, 2010 2 Comments

This past week was a great week for me. As much as my clients say I help them, they don’t realize how much they help me. To start with, I was voted one of Chicago’s top 7  Personal Trainers by the Chicago Sun Times, pretty cool stuff. Not to mention I was in a group of other trainers that I have always admired, so I felt very, very honored. Second, I started working with Anthony this week and getting him going with exercise. Many people have asked me, “So how’s Anthony doing?” (If you don’t know about Anthony, here’s some background.) Anyway, here is how Anthony is doing.

Anthony and I had our first workout on Wednesday and he did an amazing job. His nutrition has been going really well and his biggest fear is sweets, he’s got a great sweet tooth. I kept reminding him that losing weight is not easy, but it’s also important to keep things in check and not stay in the “all or nothing” mindset. I reminded Anthony that every diet he has ever been on has only been about deprivation and weight loss. I want Anthony and all of my other clients to realize that yeah, there are habits you definitely need to change but if anything is to stick, you’ve got to move away from the “all or nothing” mindset. Developing a healthy lifestyle is not a black or white proposition, you’ve got to be in the center, the gray if you will.

We had a great workout, Anthony is great to work with, willing to try anything and very good with cuing changes in form. I sent him home with a few exercises to do on his own and he felt great after his workout. I think more than anything he was surprised that I didn’t yell at him and tell him to, “Drop and give me 50 push-ups.”  Nope, instead we got his body used to movement and got his muscles prepped for future work, I think he’s ready and so is his body!

Today when Anthony came in, he said he really struggled with sweets. His wife cleared out anything in the house that might trigger a splurge, so he really felt frustrated. I let him know that it’s not going to be easy. Sweets are like a drug that gets your brain to think that you can’t survive without them. Given that our diets are full of sugar (and not the obvious kind) getting rid of a lot of it is very hard. So we talked about options that he can use in an effort to get past those really tough cravings.

The truth is that changing years of habits is VERY hard, but it’s important to note that it won’t be that way forever. Think about anything that you had to learn, a language, a new sport, a new job, etc. Remember how hard it was and you thought to yourself, “Oh, I am never going to get this.” Eventually you did, you figured it out and moved forward. That’s why I tell people all the time, “Stop FIGHTING weight, rather LEARN how do work with your body.” Learning to live a healthy lifestyle is very much that way. You have to BELIEVE that you are able to make changes. You have to BELIEVE that you are worthy of making positive changes. You have to BELIEVE that what is hard today, will get easier as you learn about the myriad of choices available to you. Unfortunately, years of dieting prohibits finding your own personal route to a healthier body.

When seeking to lose weight and develop a healthy lifestyle, PLEASE be patient with yourself and find a solid source of support. Anthony knows that he has no choice  about changing his eating habits and activity level,  he must change his lifestyle and his body if he is to move into the future with endless positive possibilities.

What is your motivation to change? Do you have a solid source of support? I invite you to join me and Anthony as we forge ahead in to a new world that offers endless opportunities and a healthy lifestyle that will eventually become the norm. Here’s to Fit Anthony!

Here’s to your healthy life and endless opportunities!

Some Girls Have All the Luck

By Nicki On January 16, 2010 2 Comments

Most of my adult life I have been driven to help others develop and maintain a dedication to healthy living. Trust me, it hasn’t been easy. Unfortunately, enthusiasm alone  can not make others successful, people have to be ready and willing to step in to the world of change, period end of statement.

I have always been a follower of Dr. Oz and bought his original book, You on a Diet, when it came out a couple of years ago. He recently revised the book and has been touring the country to promote it. Little did I k now, the book that I so loved and encouraged others to read, would come back to me directly through Dr. Oz himself.

This past week, I had the pleasure and honor of meeting Dr. Oz as part of a Weight Loss Challenge by Fox News here in Chicago. Mark Saxenmeyer of Fox News,  put the challenge together and included not only some of his colleagues to participate in the weight loss challenge, but his viewers as well. On Wednesday, I received an email from Mark, letting me know that I would be part of a select group of people that would be able to meet Dr. Oz, talk to him, ask questions and be part of his Weight Loss Challenge using his new book.  What I didn’t know is that I would also have the opportunity to meet and train a very special young man, Anthony Marzullo.

Anthony wrote to Mark at Fox News when he heard about Dr. Oz’s Weight Loss Challenge and shared his story about his life long struggle with weight. He has done every diet, tried every weight loss program out there, yet at 31 years old, he continues to struggle with his 350 pound frame.

“I did it to myself,” he said, “I put the fork in my mouth. I take total responsibility. But now it’s time to take responsibility in a positive direction.” So, I have the privilege of working with Anthony over the next year, using Dr. Oz’s book and philosophy which is exactly like mine (thank God, or I’d never do it!). Mark will check in with us during the course of the year to see how we’re doing.

I met with Anthony for the first time and reviewed where he’s been, what he wants to do and what is going to be different this time. I told him, “Anthony, your entire life you have ‘fought’ weight, it’s time to stop fighting. To be successful, you’ll need to change how you think and instead of focusing on weight loss, you need to focus on health gains. Every choice you make from  here on out needs to be about your health. Up until now, it’s been all about the weight. So let’s try to redirect your efforts. Remember, a byproduct of healthy living is a healthy weight!” Anthony agreed and we set a few goals and are ready to forge ahead.

At one point Anthony told me that when he’d go to the gym or be out for a walk people would yell, “Hey Fat Boy.”  I told Anthony, from now on you will be referred to as “Fit Boy.”

So our journey starts today. I am excited for Anthony and I’m lucky to have this opportunity with the help of Fox News and Dr. Oz. I remind my clients all the time, “You can spend the rest of your life trying to lose weight or you can enjoy each day by making choices that positively contribute to your overall mental and physical health, .”

I hope that you will join us on our journey. I’ll be blogging about it and hopefully I can get Anthony to do the same! Until then, join us on Facebook and share your thoughts and encouragement for Anthony and the millions of others that strive for a shot at a healthy body every single day.

The Truth Lies in Experience

By Nicki On January 10, 2010 No Comments

I have been in the health and fitness industry for over 25 years. And the one thing I have found is there are thosein the industry that spend their life trying to educate you honestly on realizing a healthy body, while others tell you what you want to hear, rarely delivering.

In addition to understanding the black and white of the health and fitness world, I have had an opportunity to meet some pretty amazing people, one of those is Jimmy Moore. You may have heard of Livin’ La Vida Low Carb and if you have, it all started with Jimmy Moore who has lost 180 pounds and has kept it off for more than 5 years now! Between you and me, those are the kind of people you want to listen to. And in his new book, 21 Life Lessons From Livin’ La Vida Low-Carb:How the Healthy Low-Carb Lifestyle Changed Everything I Thought I Knew, Jimmy shares his journey, some amazing insight and most of all honesty about the process and his desire to change the weight of the world.

As a fitness professional, it is my job to communicate honestly and without false promises. I’m a realist and although some of my thoughts are boring, the fact is that like Jimmy, I lost weight (50 pounds) and have kept it off for close to 30 years. I tell it the way it is, and so does Jimmy. I love that about him, you can hear his Southern warmth in all of his words, honest and passionate. But even more, Jimmy doesn’t just spout off his philosophy without backing it up, he does his homework. And whether you agree with his philosophy and findings or not, you will be impressed by the research information in his book. It’s all thought provoking.

There are few things that I am willing to endorse based on my years of experience, but Jimmy’s book is an interesting, warm, straight to the point read. If you’ve been struggling with weight, remember, your inspiration comes from many sources. I encourage you to check out Jimmy’s book, read about his journey and learn how incorporating a healthy low-carb (or as I fondly refer to, low carbage) nutrition program can change your life as it has changed Jimmy’s.

New Drive-Thru Diet? Marketing Brilliance Preys on Those Desperate for Weight Loss

By Nicki On January 1, 2010 1 Comment

Let me ask you a question. Do you know how much Americans spend on weight loss? Some research shows, well over 40 billion, that’s BILLION dollars annually.

Next question, is obesity in our country going up or down? Studies show that adult obesity was up in 23 states last year.

Last question, what individual took the popularity of Subway to a whole new level? That would be Jared Fogle. Yep, he’s the young man who catapulted himself in to commercial stardom by losing weight eating nothing but Subway Sandwiches. Plus, this fast-food chain figured if American’s were spending that much money on weight loss, why couldn’t some of that cash go in their pocket?  Something tells me Subway had a very, very good year when Jared gave props to the fast-food chain. Unfortunately, since that rise to fame,  Jared was spotted at the airport  a few weeks ago carrying around a few extra pounds. My hunch is Subway got boring and life goes on.

This past week, a different fast food chain threw its hat in the ring vying for some of that weight loss money,  Taco Bell. Someone in the marketing department took some serious notes from Subway. Welcome to the latest diet, “Taco Bell Drive Thru Diet” in which spokesperson Christine Dougherty  claims to have lost 54 pounds eating off the Fresco menu. What a brilliant move by Taco Bell. Although, they make it very clear on their website that it is NOT a weight loss program? Huh? What? I’m confused then. Their whole push is losing weight while living on tacos and burritos. Imagine, being able to have your taco and eat it too! But you know and I know, this “diet” is yet another way for a company to make a lot of money while those that really need to get healthy, do not.

I think we can all agree that weight gain is the result of eating too much  and moving too little, right? So sure, if all you do is live off fast food while keeping your calorie count in check you can lose weight, duh. It’s all about a deficit.

The problem I have with this whole thing is that number one, you know and I know fast food isn’t healthy. Although Fresco sounds so healthy, doesn’t it?  Again, brilliant marketing.  None the less, no matter how you slice it, fast food is typically higher in sodium and the quality of the meat and ingredients is one that I continue to question. Further, at what point does one take personal responsibility by making an effort to LEARN how to eat well sans a gimmick? A gimmick is a novelty and like all novelties, they eventually lose their appeal and all is forgotten.

So, Ms. Dougherty is all over the internet sharing her 54 pound weight loss thanks to  the Taco Bell Fresco menu. But, I need to know more. Is that ALL she’s eating for breakfast, lunch and dinner (apparently Jared did that with Subway). Is she exercising? Does she drink soda since she’s at a fast food restaurant? Does she get in healthy fare any where else? And that my friends is the bottom line, WHERE IS THE HEALTH component? I know, I know, she’s lost 54 pounds and at the end of the day, that’s all most people care about. I would surmise thatTaco Bell is very, very happy thanks to someone who did their homework in the marketing department.

I lost 50 pounds, do you know how? Are you ready? I did it by giving up fast food and learning how to eat foods that I actually prepare at home. And you know what else? I’ve kept the weight off for close to 30 years. I have yet to see any of these crazy diets prove longevity.

I really hope that his new diet is short lived. Although sure, it’s great that this woman has lost weight touting fast food as the “secret” to weight loss does not sit well with me. By the way, you can see her on the website in her bikini. What? I wonder if all that driving to and from Taco Bell is what created those amazing abs? I can only hope that this painfully clear publicity ploy will not sit well with others. In fact, rather than trying the Drive-thru diet, my hope is that people will instead drive right on by.

Death of Actress Reinforces Dangers of Being Too Thin.

By Nicki On December 26, 2009 No Comments

This past week, a young actress in the prime of her life, passed away. Brittany Murphy, just 32 years old died of cardiac arrest. I didn’t hear about it on the news, my daughter told me. The first thing I said when my daughter told me was, “I bet they’ll say she died from a cardiac related issue.”  I was right. How did I know? I knew because I have watched this lovely actress go from healthy and energetic to skeletal and exhausted in the past few years. Some say it could be drugs, while others say she had an eating disorder. I simply see her as yet another casualty in the “perfect Hollywood body” syndrome. But my observation suggests an eating disorder was part of the problem. An eating disorder such as anorexia can cause hair loss, infertility, stunted growth, osteoporosis, heart problems, kidney failure, and death.

As women in Hollywood receive more praise for their “miracle” weight loss ( post babies) or praise for losing weight prior to walking the red carpet, it seems to be all that we read about. Who has gained weight and who has lost weight. Imagine those that haven’t yet developed the thick skin necessary to shrug off comments about their body? My hunch is Brittany Murphy succumbed to that pressure and struggled to become more successful with less weight.

Personally, I can’t imagine the pressure in Hollywood, it’s bad enough in the real world. I am all about finding your healthiest you, finding the lifestyle that takes you to a healthy place versus a place of obsession and depression. After losing close to 50 pounds almost 30 years ago, I can’t help but feel grateful that I took the healthy route.

I’m in an industry where you need to be fit, I’m a trainer and I probably wouldn’t get a whole lot of interest in my training if I didn’t walk the walk. But that’s just it, the walk I walk is to make healthy choices as often as I can. If I felt pressure to be perfect or achieve a perfect body, my choices would be dangerously different, of that I’m sure.

I tell my clients every week, “Focus on being the best you that you can. A healthy you that is attainable, not through crazy diets or obsessive exercise routines, rather finding your center. Yes, you need to exercise and yes you need to eat well to have a healthy body. But you need to pay attention to how you FEEL. Unhealthy weight loss efforts will rarely leave you feeling good, strong and healthy. So, seek  healthy options, NOT just weight loss options.”  Unfortunately, in the world of Hollywood, healthy options are few and far between as most are seeking perfection. It’s too bad Brittany didn’t realize that perfection doesn’t exist in the real world.

The Push for Miracle Weight Loss Starts….. NOW!

By Nicki On December 20, 2009 No Comments

January must be very close, because the push for weight loss products is everywhere. “20 pounds in 20 days!” “Drop 30 pounds with just 5 minutes a day!” “Weight Loss Made Easy, Drop as much as you want in just 30 days!” “We can help you lose that fat belly and cellulite in just 3 minutes a day!”  I could go on and on, but you get the gist.

I want to ask a question. How many of you have been to a restaurant with bad service or a store with bad service and swore you’d never return? My hunch is that you’ve stuck to your guns and not returned, why? Because it was a bad experience and you didn’t get your money’s worth, right?  That’s what I don’t understand about the success of the dieting industry.  Year after year, millions of people diet…again, and the result is the same, quick weight loss, short-term success. Failure is imminent yet people go back year after year expecting something different. Quick weight loss and fad diets continue to sell in the billions of dollars a year, I don’t like it. Quite honestly, the fact that playing to people’s desperation creates the success of the dieting world, well, I like it even less.

Someone asked me the other day about writing a column and offering something new and innovative for weight loss and I had to be honest, “There is nothing new, only the way it’s communicated can be new. Moving more and eating less and eating healthier is the ONLY route to permanent weight loss,  There is NOTHING new.”

It’s unfortunate that sometimes that answer isn’t good enough. I don’t care how many new diets are introduced there is NOTHING new and amazing in the world of weight loss. Sure, each year diet company’s may change their packaging or the name of their program to make it sound new and innovative, but no matter how it’s packaged or sold, the result is the same, false promises, real failure.

What can I do to prevent you from being a repeat customer for the diet industry?  You KNOW diets don’t work, you KNOW there is no truth to 2o pounds in 20 days (without taking something that puts your health at risk) and there is NO truth to getting a healthy body in just 3 minutes a day, none of it is true.

What is true is regular exercise and healthy nutrition habits are key to weight loss, no more, no less. One has to be willing to make changes to create change. But if you keep doing what you’ve always done, you will continue to get what you’ve always gotten. So dare to be different January 1st. You want to make a REAL resolution? Resolve to stop dieting and slowly, gradually, realistically, change your lifestyle. Move more, eat less and opt for healthier choices and that will make weight loss happen once and for all. Nothing new, just the facts.

Holiday Parties Sabotaging You? Plan Ahead!

By Nicki On December 13, 2009 No Comments

The season is upon us, parties, clients  bringing well intentioned “gifts” of food and on and on the food frenzy goes. So, if you’re trying to stay on track and maintain a dedication to healthy living, what do you do? Simple, plan, plan plan.

1. Always eat breakfast and make it a protein filled breakfast so you’re full and not likely to nibble on the office treats that people bring in.

2. Stay hydrated. Remember, often times when we think we’re hungry we’re likely dehydrated. So get in your water, especially if you’re going to a party where alcohol is involved. 2 glasses of water for every glass of alcohol.

3. Bring your own dish to a party. If you’re going to a party where you know the food is not going to be at all healthy, bring your own. There are some fantastic holiday dishes you can make that will not leave you feeling deprived.

4. DO NOT SAVE UP CALORIES! Biggest mistake people make is saving calories and thinking that calories are insignificant. In truth, most people who “save up” their calories for a party are more likely to eat more calories at that one party than they would have eaten throughout the day.

5. Get over the “it’s the holidays” mentality. The problem is, foods that actually used to be reserved for the holidays are around 24/7 and it’s not just holiday food anymore. Sure, if there is something you don’t normally have, go ahead and have a piece or a bite or whatever. But don’t use the holidays to eat in excess, it’s tough on your body and even tougher to deal with come January 1st.

Here’s hoping your holidays are as healthy as they can be, as often as they can be.

Be sure and check out our store for some great “healthy living” gift ideas! Free T-shirt for orders placed BEFORE  December 15th!

Change Comes From Wanting It

By Nicki On December 8, 2009 No Comments

I started training a new client and as new clients often do, he asked me about nutrition. He started off his question by saying, “I know what you’re going to say, but what do you think about diet soda?” I smiled and asked, “Well, what do you think I’m going to say?”  He responded, “Well, you’re going to say it’s bad for me, right?”

The truth is that most people know what is  healthy to put in to their body, while others, not so much. When people are looking to lose weight or change their lifestyle, almost ALL of the people I have worked with know what they need to do but the truth is that, they simply aren’t willing to make the changes.Why? Because they’re over the top, unreasonable.

I believe the reason weight loss efforts are often unsuccessful is due in part to not wanting to change. After all, due to the diet mentality many people have, they feel that healthy living must be an all or nothing proposition, not true. Diets don’t work because they ARE all or nothing. Healthy living works because it’s real life. It’s good days with not so good days. But one bad day doesn’t deem you a failure, unfortunately, diets have instilled that belief, hence the short lived weight loss efforts.

So here’s my quarters worth. If you really want to lose weight, really want to make some changes, WANT the changes you’re making. For example, if someone told me I could never again eat pizza, I don’t know if I could do that, seriously. But if I knew that a couple of times a month, I can have some pizza, that’s cool. If changes are practical and will ultimately provide a return, you’re going to want to do it. But if you’re setting yourself up to make some over the top changes, you’re really not going to want to because you’ll feel deprived and know that ultimately you’ll fail. How is that enticing?

Bottom line, make changes that make sense for you so the changes are what you WANT to do. The more changes you make, the better you’ll feel, providing they’re reasonable. If you make realistic changes, you’ll stay consistent. My 80/20 rule is best. 80 percent of the time, eat well and exercise, 20 percent is life. You can make changes, just make sure they are changes that you’re willing to make, for the long term. That’s the secret to success!

BE SURE AND CHECK OUT OUR STORE FOR SOME GREAT GIFT IDEAS. FOR EVERY PURCHASE I WILL RECEIVE A FREE “DIETING SUCKS” T-shirt! ALL BOOKS WILL BE SIGNED PER REQUEST!

The Evolution of Thanksgiving

By Nicki On November 28, 2009 1 Comment

I hope you all had a great, great Thanksgiving. I had a great Thanksgiving, mostly because 3 of my 4 children were home, it’s the greatest.

As the food preparation ensued for the Thanksgiving feast, I heard people say, “Well, better eat all I can today, because Thanksgiving only comes along once a year!” Hearing that more than once got me to thinking. Given the obesity issues in our country, it seems that Thanksgiving is no longer a once a year occurrence but an every day one. How so? Well, people regularly eat large portions, high calorie, high sodium foods that aren’t necessarily healthy, but sure taste good. There actually was a time, where food in abundance (as on Thanksgiving) was truly an annual event. Unfortunately, in our fast-food world, the abundance of food is not only a common occurrence, it’s certainly isn’t met with appreciation rather a right.

Perhaps that’s the reason obesity is so prevalent, food is not appreciated or met with gratitude but simply expected- in mass quantities. It’s all about pleasing the palette vs. strengthening the body and giving the body what it needs. If you look back on history, the first Thanksgiving was all about the gratitude of the food that was available. Today, we take food for granted and eat without thinking about it, and shovel away.

I believe if we thought more about the ceremony and meaning of Thanksgiving vs. viewing it as an opportunity to pig out, we might look at the food we eat differently. Imagine, getting back to basics with food, only eating what can be hunted, caught, gathered from the ground or plucked from a tree or vine. If we had to “work” for food vs. drive-thru, our attitudes and selections might be different.

Unfortunately, it seems that for many, Thanksgiving is more about how much a human can consume in a day vs. the gratitude and appreciation for actually having food to eat. Not to be a killjoy, but rather than making the holidays about food, try to make it more about the reason for the celebration. Going through the holidays with the mindset of eating with appreciation vs. pigging out because it’s the holidays, may just save you from having to once again, use January 1st as your day of redemption.

Happy Thanksgiving!