“No one has ever made it to their goal and thought to themselves, now how did I do that?”
T.D. Jakes

If you are keeping up with the BetterU program like I am, you know they are now talking about tracking what you are eating and what you are doing exercise-wise so you know how you are doing and what to change if you are not getting the results that you want. This is like music to my ears.

Tracking for many seems cumbersome in the beginning and so many don’t want to do it but I wish I had a dollar for every smile that I receive when I tell a client that they are X% stronger, faster, lighter, healthier and so on. Tracking shows you progress. Your progress. As you embark on an endeavor as big as this, you need all the extra encouragement you can get because the road seems long and unending. The biggest mistake is to make the scale your only form of tracking. Seeing how your diet has evolved over the length of this program and how your workouts become easier and more frequent is rewarding. It’s cool to see things like that.

If you are helping someone else through this program, you know how important it is to give a word of encouragement to your mom, aunt, cousin, friend and so on. When you help them to track, you give yourself something to be able to use to keep them going through the weeks. However, they may not and you may not know things that you can track that show progress other than the scale. Here is a list for you:

Food choices. Let them know that they have been eating:

more good than bad
more fruits and veggies than refined carbs
more good fats
better timing with meals
more meals
drinking water
not drinking soda
drinking less soda

Exercise

more days working out than not
lifting once per week
lifting twice per week
lifting three times per week
going up in the weight
learning more advanced moves
can do “this” now when they couldn’t before
can workout longer
can walk faster
can walk longer
can walk longer AND faster

When you see it written out this way you realize there are a myriad of ways for you to keep track of your progress without having to step on the scale. What are you going to use as your litmus?

Have fun and don’t forget to track it all in your fitbook!

Previous Series Post Next Post in Series

This is for my ladies!

You know I am coming after my girlfriends who smoke, do not exercise or eat unhealthily. I know you all read my blog—you tell me so all the time—so I figure I would sneak in a post about your heart health and see if you noticed I was talking about you.

I just entered the “club” (as TP says, lol). That would be the 40 year old club. This means many of my girlfriends are right behind me—although I have heard that some of them are bypassing it and going straight for the 21 club. Umm…yeah. But for those of us who are brave enough to enter the club, we have more to think about now than wrinkles and “cougar” status. Heart health is key!

If you have been reading my blog, I am representing the AHA Better U program for the month of February and into March and April. Every week I will have a post on this topic giving you the lecture of a lifetime good information about how to be heart healthy. And you need to listen. (By the end I know I will be calling y’alls out by name.)

During week 2 of the Better U program it calls for you to follow Your Personal Course of Action. OH I LOVE THIS!

Let me break that down for you:

Your Personal: This means this is yours. Not mine. Yours. YOU decide what it’s going to be—so no pressure here. Go at your own pace. YOU put it into action—this means there’s some accountability on your part but it’s worth it. Lastly, YOU reap the benefits—not your doctor, not me, just you. There is a personal reward in this for you—Heart Health!

Course: This word implies plan with a known destination. You are going to PLAN for your success. There is a road to be charted, paved and followed. No mystery involved. And because it is Your Personal course, you set your own destiny, your own pace, if you want someone on the course with you, how long the course will be, etc.

Action: DO something! Quit smoking, eat better, exercise, pay your bills (Ooo, sorry. Did I just put someone out there? Bwahahaha, j/k) I don’t care what it is, just put something in action! This means to move. To head toward a result. Let’s just do this and get it over with, shall we? It must be horrible to be healthy, live a long life, enjoy your children and so on so let’s just try to make the best of it while we can.;)

Ok…that’s my heart healthy lecture of the day. Thanks for joining me in the fight for a healthy heart. I know I will reach you all soon enough. The stakes are too high. Love you!

Woop woop!:o)

Previous Series Post Next Post in Series

You know I have been talking about training a lot this week (and I have some good examples coming your way, too) so there’s no need to switch it up now and talk about something else. I think I hear something—wait, I think it’s a dead horse being beaten in the back room. Poor fella.

Ok, all kidding aside, Bertha is back in the gym and we need to hit her up for some more stuff.

I have been focusing on switching up your training and providing your body with some much needed fuel for change (that’s what switching up provides) so that you can either increase your fat burning or move through a plateau. I have already spoken of using confusion or demand and within demand I spoke of tempo. So I have put some stuff out there for you to sort of chew on and I am going to add to it today with functional training.

This is really being addressed to my major “gym-heads” who just can’t seem to walk away from the 3, 4 or 5 day splits.

I love a good split, you love a good split, everyone at some time in their lives has really enjoyed a good split but for the love of all that is holy…DIVORCE THE SPLIT. Ok, I’m sorry…I’m back now. Took a sip of water and walked around a bit. ;o)

Changing up the way you work out between full body and body parts is a great way to add to your training tool box without having to think too hard. Now say you are not ready to fully adopt the full body routine and giving up the split almost gives you hives. How about adding some functional moves between your current split to add a new dimension of caloric burn to your workout? Bodyweight exercises and functional based moves add a level of intensity that is not always present in every weight workout.

Say you are doing a push/pull circuit. Let’s take a vertical push and vertical pull routine. Although you can kill yourself in it, you are not going to burn as many calories as you would if you moved your entire body. BUT, you are not willing to give up your back and shoulder day or your chest and shoulder day and etc. SO, let’s have some fun with those days instead. Take your OH Press/Lat pull down superset and make it a tri-set by adding on a set of burpees. First, you just added a “wind-sucker” to your set so you’ll be sucking wind in no time. Two, you just added another demand to your shoulders so you’ll be feeling that. And three, you’re going to round out the look of the body because functional moves use every muscle, not just this little itty bitty one over here when you move your arm like so.hehe I’m being a wise guy but what I am saying is that functional exercises round out the muscles by hitting them from every direction. You are not frontal plane only or sagittal plane only. You are all 3 planes of motion depending on the move and that’s what we’re really shooting for isn’t it?

Moves such as transverse lunges, burpees, pike push ups, weighted bridges, split jumps, unsupported rows with movement, rotation of any kind and so on can be strategically placed in your workouts to add difficulty, a cardio deficit and variety. Now that boring split isn’t so boring anymore and you are hitting every part of your body without giving up your split or sacrificing too much extra energy. Make sure that the exercises you add do not add much in the way of time. While I want you to experience something new with your workout, I am still a huge advocate of ‘get in and get out’. If you make a 40 min. workout into an hour plus because you added too much stuff in, that’s not cool.

So Bertha has now learned to lift a bit heavier, slow it down a tad and add a functional component into her splits for an added benefit. Soon we’ll be tackling that loose skin on the belly… OH BOY!;o)

I wish I could listen to music all the time. I mean everywhere I go. Never turn it off. I would jam all the time.

I’d have to change up what I listen to and all (you ever listen to one too many dance beats and want to hit yourself over the head with an anvil?), I don’t want to get sick of genre or anything. But I do want to be submerged in music. It has energy…fun…optimism…wreaks of creativity and most importantly, rhythm (aka tempo).

Everything in life has a rhythm. I know what you thinking right now and I just laughed out loud thinking it too, “Oh no, I don’t and you do NOT want to see me dance.” That may be true but you do have a natural rhythm about you. When you get up, when you go to bed, when you eat and etc. It’s inbred into your system and can take an act of God to get you to change and at times it is necessary to change. If I sent you to the weight room right now without thinking about what your goal was and I handed you a weight and said, “Go”, you would most like lift at a certain rhythm/pace that you have been forever. There is no reason to change. The move will feel familiar to you; the speed will feel familiar. You could trace your movements in the dark.

Now on the one hand, that’s good stuff. Who wouldn’t want to be that confident in the weight room? On the other hand, that’s a huge problem. Your body is tired of you. Bored with you. Knows all about you and has moved on. You are like John and Kate to your body—so yesterday’s news.

I promise I won’t start on my ‘you need to lift heavy rant’; instead I will help you to gain more out of your lifts than you may be now.

A simple weight lifting tool that can make an exercise go from bearable to pukeable is Tempo. It is one of my favorite things to play with and can give you the most gains. Here is a perfect example of when tempo is a gift from Heaven:

Side raises. Love them or hate them they are a great burn. If you are lifting a weight that is nearly impossible to go up from (say you can do raises with 15’s, 20’s would KILL you) then you need to find a way to make them harder. Tempo will do this for you. So what is it exactly?

Typically written as 3 numbers, but can be written as 4, tempo will show up on a program like this: 301, 211, 3111, etc. What does it mean? The amount of seconds you are to lower the weight, pause at the bottom, lift it and then pause at the top. This is great stuff when you want to convey to someone that the lift should be powerful—not slow. You would have them perform it at a pace of 201 or 211. If you wanted it done explosively, then you would denote that as 20X or 31X.

Why would you ever want to do this? Well, to beat your own arse obviously! Take a walking lunge. Feel free to just aimlessly walk around the gym for a while with some weights in your hand and call it effective. The first time you did it, it was. Now, a year later and in the middle of your plateau—not so much. How can you take an effective move like that and make it fresh again? Start the walking lunge with a BB on your shoulders and in the standing position. Step out and *quickly* sink into the lunge (you almost look like you thought there was a step there or something and missed it—but don’t fall;). PAUSE for 1 full second. In fact, say the word pause. Shift all of your weight to the forward leg. Push your heel into the floor and lift yourself up on a count of 3. Your tempo for this move is now 311. I call these Moonwalks and they hurt like heck. Go heavy while doing it and you cannot walk the whole gym like you used to. You should be able to do 6 to 8 of them. Walk on only one side at a time and you’ll really hate me.

So here it is again: 2210

Lowering the weight 2
Pause 2
Lifting the weight 1
Pause 0—this one is often left off of the count

To give you an idea of how fast you are lifting now, you most likely are lifting at a tempo of 101 right now if not very heavy, 102 if heavier. Adding a second onto the lowering and a pause at the bottom will change how many reps you can do and will most likely shorten it. Try it next time you lift.

Tempo has been around for a long time. I, myself, have been writing programs with tempo for ages and during that time I have gotten a good amount of feedback about it. There are 2 common threads that you will hear about tempo: it’s complicated and it’s hard to think about speed, form, etc. all at the same time. In other words, it detracts from the lift. I beg to differ on the first one, can understand on the second one. This is just another tool in your toolbox. It shouldn’t define you any more than it should limit you. Try it and see how much it changes your lifts but don’t get all wigged out about it and throw a weight across the gym. That could get you in jail and then you’ll have nothing but time on your hands to learn tempo there. Use some common sense and ease into it slowly by just trying to vary the speed at which you lift. When you feel good about it, begin counting. Soon you will be kicking your own behind and thinking you are the mack. Hey, whatever gets you going, you know?

Tempo really is an easy way to increase demand without having to add more weight or cut out any more cals. If you are signed up on my blog, I will be sending out a program this week with ways for you to try this out (sure, when I learn how to use the function…bwahahaha). You’ll get to see how tempo really feels and you’ll have a great template to follow when you want to add it in on your programs. I am going to use all basic exercises so you won’t need a glossary to figure out the moves. Feel free to email me at jodiojo@comcast.net if you have any questions or just reply off of the blog blast. Looking forward to hearing how you do…

Back in the day, and I mean back in the day (cuz man I’m old;), I used to troll the internet for training and nutrition information. Not so much the theory, because I hope if you are starting out in this field you are getting your theory from books first and people second, but for down in the trenches information. I looked for the kind of stuff you won’t find in a text book but more from the guys at the gym who really have changed their bodies—not just talk about it. Since you were limited to the folks at your own gym in terms of exposure, I was smart enough to know there were a whole lot of other people out there who had some good knowledge to share, too. Back then it was much easier to find than it is now simply because there were less people on forums giving out erroneous information than you have today. Now you have folks who become mayors on forums and take it over with some of the most outlandish info you have ever read. I had to give up reading that stuff about 5 years ago and I haven’t looked back since.

There is something to be said for experience. A perfect example of that are grandparents. Are they not the most unbelievable information resource available to you? At one point in your life you probably bled them of everything they know about “the homeland”, their mothering stories, how their labors went, how granddad fed a family of 8 on a salary meant for 2 and so on. You can look up all that info in a book but it’s not going to tell you what 75 years of their lifetime can.

So that brings me to this post. I recently read a book (which is funny for me to say that because right now I am averaging 2 books per week) on nutrition for athletes that completely made me wanna kick some body’s behind. Let me preface this statement by first saying it was a well written book with some valuable information so the theory wasn’t the problem. My issue with this book stemmed from a ton of theory but no application info. I HATE THAT! More importantly, he actually says in the book that this is a one of kind book (I beg to differ) and no one else is addressing this issue (he isn’t either) and he’s going to tell you how to do it (but he doesn’t), yadda, yadda, yadda. The book left me wanting to schedule an interview with him so I could pummel him into the floor with application questions because that’s what I wanted to know.

So, in the interest of ‘wanting to know’, there will be a few posts this week that discuss things that happen when dieting or the result of dieting that no one else is ever going to tell you. This is important stuff so come with an open mind because I am most likely going to tell you things that are contrary to everything you may be reading about on the ‘Net. Some will be nutrition related and a lot will be training related because it’s just as important as nutrition. So let’s start with some definitions, explanations and statements that need to be qualified:

It’s 80% diet and 20% training: Yes…for the folks who have a high bodyfat and are new to training. But if you are lean (1st definition: lean = 18-20%) wanting to be leaner (leaner = anything below 18%), training is everything. Why? Because you have already cleaned out your diet and you’re not going to have this miraculous drop from food.

Let me set up this scenario for you:
Bertha has been dieting steadily for 2 months. She has lost about 12 pounds and is a decent body fat now (18%). She loves her size but what Bertha wants now is to lose more body fat, tighten up her bum (it’s at her ankles) and fix the loose skin on her tummy (she could hold fruit with it). Her diet is on point and she sticks to it religiously (meaning she has cheats when she wants and is on track at least 90% of the time) but she is not satisfied with the results so far.

Bertha trains 4 days per week, does cardio 5 days per week and yoga one time per week. So far everything looks good and you’re thinking, “Well Bertha just needs more time dieting and she’ll be fine” right? Well let’s see…flash forward 6 months. Bertha has now lost an additional 4 pounds and is 16% bodyfat and if you look at her you think she looks great. In fact, she does! But Bertha wants more because her bum still touches the floor and her tummy still looks like an accordion only she can’t diet any harder. What more can she take out of her diet? Should she drop her cals to the point where she is starving? Wait, it must the be the fruit. Let’s take all the fruit out her diet? Umm…no. How about those pesky starches? I knew brown rice was bad. Umm…no again. Ask her what she’s doing in the gym.

What causes your body to burn body fat (forget weight) when it doesn’t want to? Confusion. Keep your body guessing and it will keep burning. Once you become stagnant in your eating and your training, your body becomes comfortable. It knows what you’re doing, when you’re doing it so it is not going to give you more than it needs to no matter how badly you want it to. Also, demand. This is a trickier one to master than confusion because it takes a bit of savvy and trust on your part—both of which elude the frustrated dieter. Lastly, resolve. Beyond elusive, downright scarce when talking about dieters, resolve is when you may try something unconventional but smart (raise cals, cut back on cardio, etc) to kick start the process again even though you think it will make you blow up like a tick on a dog.

Confusion: The hot topic right now for everyone and typically written as metabolic confusion. Read this as interval training, Tabata method, circuits, crossfit, kettlebells and any other kind of “kick-my-butt-until-I-feel-as-if-I-could-puke” training methodology that promises major fat loss when you do it. Does it work? Yep! Should I do it all the time because it works? Nope!

There is a time and a place for everything and confusion is a great weapon in the arsenal to be used in two scenarios: you have a ton of weight to lose (read that as 15 pounds or more) or you have only a little bit to go (no longer can measure your progress on the scale, it’s all about the mirror). If you are outside of this window, see demand. Why? Because you cannot burn the candle on both ends for too long so this will stall you after about 3 to 4 weeks if you are in between. And if you are in between, you’ll need more time than that.

Demand: I always start here because this is where most women fail themselves. Demand means you are asking more of your body than you were before, only you are not going to feed it more so it’s going to have to go into your reserves to help you out. This has nothing to do with increasing cardio. In fact, quite the opposite. This is all about as my girl Heather puts it, “grunting, farting and spitting” in the gym. LIFT HEAVY. And I mean heavy. And when I say this I do not mean low rep only. I mean whatever rep range you may be lifting at, make the last 2 reps feel like death! Lift with intention. Lift like you mean it. TRACK what you lift b/c if you have not raised the weight in some time, I’d want to know why. I cannot tell you how many times I have had a conversation where I am trying to “diagnose” the plateau and I found out that the client is not lifting heavy. Not because they haven’t been told, but because it’s either hard, boring, hard and boring, scared, nervous, don’t have a spot, need a trainer, yadda, yadda, yadda.

If you are worried about injury, get a trainer. If you can’t lift it to use it, get a spot. If you just can’t get into it, get over it. But no matter what, GET TO LIFTING HEAVY. If you have been using the same weights long enough that you recognize the wear pattern in the handle, then that’s a problem. Can’t go up in the weight because of the huge jump with db’s? (15# db to 20 db# is a big jump) Buy platemates! These are 1.25# magnets that you add to your weights. I don’t care if you hold a 15# and a purple 2#’er with it—GO UP IN THE WEIGHT. Like my rant? You should hear it live, it’s even more animated.

No such thing as an easy program, you just didn’t want to kick your own arse that day! As all of us fitness professionals always say, make every rep count.

Resolve: This is when experience kicks in and you need to find someone who can speak some sense into you. This is much harder to sum up so it might get its own post, but basically you went one step too far and now you need to back up. To do this, you are going to have to trust food is not the enemy and endless motion is not the answer. This needs a post. I’m on it.

So what is Bertha to do? Change up her lifting. Start by lifting a small car and progress to a van when she feels like she has the hang of it.;) Do not increase cardio, do not cut cals, just lift like you mean it and you will begin to see changes again. You know there’s more to it and we’ll get to it, I promise.

We’ll be kicking Bertha around for a couple of posts. There are other things we can help her with like, true plateaus, body weight exercises and their benefits, using fat to change your body, etc. Tons of things no one ever tells you but you should know.

I am old enough to remember one of the best underground era’s for music: house music. Yes, there was punk and grunge and what-have-you, but for my culture—it was house music. Some of the BEST workout music came out of the 90’s with this movement which brings me to today!

Today is BLOG YOUR HEART OUT DAY and Fitlosophy, the American Heart Association and all of us Fitbloggers want you to join in. We want you to add a pep in your step today and make the Go Red For Women Campaign your mantra today. How?

MOVE JUMP JACK YOUR BODY and STOMP!

MOVE!
Get your family involved. Yes, you work out—now get them there. Have them join the Better U campaign and get moving!

JUMP!
On to Facebook, twitter (use #goredforwomen and #blogyourheartout to find us), Linked In, Buzz (What is this one about? Do we need another? OY!) and promote the Go Red For Women Campaign today. Also, link your blog to as many BYHO bloggers as you can (or to at least one to start a chain).

JACK YOUR BODY!
It’s time to make your family’s health a priority, too. Encourage your mom, your aunt, your sister and whomever to get involved in their health and get moving. Tell them to wear red today. YOU wear red today. Let’s do this ladies!

STOMP!
Out heart disease! This is so preventable! My girl Angela at Fitlosophy has all the stats and all the reasons why we need to do this. Check her blog out, get a fitbook and join in! While you’re at it, enter to win a gift card from Starbucks from my fellow BYHO blogger Joanna and tell all the people behind the counter about the Go Red movement, too!

Girl I heart you, girl I heart you, girl I heart you, MOVE JUMP JACK YOUR BODY STOMP!

Ahhh…brings back memories!! You need to sing that to the tune from the 90’s, Move Jump Jack Your Body. Now I need to go find an outrageous pair of pants, some humungous dolphin earrings and a beeper. Haha!  See you on Twitter!!

Previous Series Post Next Post in Series

Honestly, I do not remember how old I was at the time, but I will never forget the night my father came into my room with a very “calm but panicked” look on his face. It takes a lot to rattle my cage—and I was rattled.

Let me back up first by saying I come from a very interesting household. We were not fitness buffs or health nuts but we never ate processed food, my mother cooked every day, she also played tennis every day—without fail—Monday through Friday with her friends, I was involved in every sport possible and NEVER sat still, my other siblings not so much but for all intents and purposes we were a very healthy household. There were a few treats here and there in the cabinets but you would be more apt to run into a piece of fruit before you would find something really naughty/yummy in the kitchen. All in all we were in great health, none of us ever getting sick and we were pretty well balanced. Then there was Dad…

My dad was a work-a-holic. Back then, he held a high position at M.I.T.’s Clinical Research Center and I am sure the politics and demands of the job were rough. He had four little mouths to feed with the help of my mother but never seemed to let it phase him. Sweets were a must in his life since his mom grew up in the deep south and was a psycho baker. She could do things with butter that were criminal (if you don’t know about my love for butter all I can say is, OH BOY) and my dad had grown accustomed to that taste. Pound cake was his favorite as was not eating for long periods of time. Bad mix for a sedentary man who spent much of his time in a computer lab. So it’s no surprise it finally caught up to him…

Flash back to my room. My dad is standing in front of me in a full sweat, holding his chest and telling me he had really bad heartburn and could I get him something stronger than Tums. I don’t know about y’alls, but about this time something clicked in my head and it sounded like this:

{Starts off low murmer} Man…dad doesn’t look good. He’s kind of grey.
{Getting a bit louder in my head} Why is he sweating so much?
{Loud enough that I think it could be someone talking to me} Jo—he told you earlier this afternoon he didn’t feel so well and wanted to lie down.
{Full out screaming in head} Holy Toledo! He’s having a heart attack!!!!!!!!!!!!!!!!!!!!!

What happened after this is text book of what NOT to do {yes, it’s a pattern in my life}:

I did not call 911—mistake #1

I put him in my car and drove him to the hospital—mistake #2

Halfway there (in my lame defense, it’s literally 5 min. from my house) my father told me to slow down, I was going to give him a heart attack. BWahahaha! We still laugh about this one!—mistake #3 {we could have been stopped—wasting more time—or worse, got in an accident}

Lastly, I did not park in front of the door to let him out.—mistake #4 {this would have alerted medical staff of the emergency}

You never know when this is going to strike. It is the silent killer that most of just do not acknowledge enough. We act as if it cannot happen to us and we are infallible. We fool ourselves into thinking we are healthy because we may eat right and exercise occasionally or we may not be overweight so we’re not at risk.

My dad was fine even though he had a major heart attack. He was lucky. He had a quadruple (yep, 4) bypass performed and made it through with flying colors. That was about 15 years or so ago. Most are not that lucky. What’s worse, if you are a woman and reading this, you are even more at risk because you almost NEVER think it can happen to you. We seem to think this is a man’s disease. On the contrary!

• heart disease kills about 1 woman every minute, or approximately 450,000 women each year
• more women die of heart disease than the next five causes of death combined, including all forms of cancer
• 90% of women have one or more risk factors for developing heart disease
• 80% of cardiac events in women may be prevented by making the right choices involving diet, exercise and abstinence from smoking

Some of my dearest friends from high school smoke and are sedentary. I’m specifically talking to you ladies here. Pay attention to your health. Love yourselves and your children enough to reduce your risk factors (i.e. smoking) and get moving. If you are a blogger reading this, spread the word, too. On February 12th it’s blog your heart out day. Let’s get the word out that this is real.

This is week 1 of a Better U: Goal setting. Get in, confess and become accountable. If you check it out, it’s great for getting started so you have no excuse. Let me know how you do on this…I am anxious to know. For me, my goal at week 1 is to challenge myself above my normal workouts. I’m using my Fitbook to track my workouts again and I’m kicking my own arse.{interpret that as ‘sore, cranky, hungry all the time’} Time to shoot for a higher level again. This is a big deal for me because I have sooooooooooo much going on {who doesn’t? clearly time to get over myself}. But alas, what’s life without a challenge?

WOOP WOOP!

Previous Series Post Next Post in Series

Imagine if it were that simple. In fact, if it were that simple we would not be in the weight crisis that America seems to be in now. For starters, most women are “starvers” before they are ever “eaters” meaning they will forgo food all day long only to eat one meal, possibly two that day and not overeat in the two meals that they do have because they are truly used to operating on such low cals. Secondly, women tend to be more active than men in their day to day lives and if it was just about cals in vs. cals out, activity would have to count for something once dieting and they would begin to drop something.

But it’s not just about that. There is so much more to it and it seems that every time I turn around there is some new “guru” out there telling you how you should just ‘push away from the table’. If you have been trying to lose weight, or better yet, optimize your physique by losing the last 10 to 15 pounds for a while and you have some clown telling you to just “push away from the table” when your diet is cleaner than a dish straight out of the dishwasher, it could get ugly. I find the battle to look good naked is not represented well in the diet arena. There are no studies done on those who are lean (18% to 20% body fat for women) trying to get leaner (12 to 14%). There is nothing out there that tells you the leaner you get, the harder it is to get there again should you gain weight. There is nothing out there that acknowledges REPEAT dieting and the struggles that you incur.

Plateaus, stubborn weight loss, weight loss after a sudden, dramatic gain, weight loss on a seasoned athlete, etc. all pose very difficult situations in which a person can try to lose weight and most likely not succeed on just the simple “cals in vs. the cals out” method. Some situations truly require patience, creativity and intimate knowledge of the human body to be able to shed the weight. Others require you to know a bit of endocrinology or holistic medicine. Regardless, just trying to balance eating less with working out more is not going to get you to your goal, you’re going to have to experiment some.

There are many factors that affect a person trying to lose bodyfat in an effort to be lean. Let’s look at some of them:

Diet History

If you have never dieted before, you will most definitely fall under the CIVCO umbrella the first time you try. In fact, you could even do Weight Watchers or Jenny Craig and get fairly good results. Whatever you do it does not matter because the body has never gone through a diet before so it will respond to a new stimulus almost immediately. However, if you are a career dieter, you will notice right away that the more you diet, the harder it is to lose. When I say this, I do not mean the length of time you are on a diet, I mean the amount of times that you have gone up and down in weight.

Hormone Profile

Hormones are complicated. Do I need to say anymore? Add in an autoimmune to the picture and you have a recipe for frustration. Hypothyroidism, PCOS, Syndrome X, faulty menstrual cycles etc. can slow your progress down to a grinding halt where you never seem to get past the “same 5 pounds” you keep going up and down. You may starve yourself to death but if any of these issues remain unresolved, you are doing nothing but digging yourself further into a hole emotionally and possibly physically.

Muscle Mass

Depending on the amount of muscle mass you have, weight may fall off easier for you than others. The more muscle you have the easier it is for you to get lean. This is not the same as losing weight, this is about losing body fat. If you desire a very lean appearance and you lack a considerable amount of muscle, you will find that you are required to do a bit more than the average person to achieve it. Now I need to be more specific here: I do not mean you need to be muscular or have popping biceps, I want to make that clear. But you do need to have some muscle on your frame. Whenever I have a client who is doing “everything right” and yet cannot seem to get as lean as they want it is typically due to the fact that they lack significant muscle mass for their frame. Again, not the same as needing to look like a body builder of any kind, but you lack the amount of muscle necessary to provide an adequate base BMR to help you out with your dieting.

Supplement Abuse

If you previously abused fat burners, energy drinks or other stimulants, you are in for a battle. Again, you can argue CIVCO all day long but in the end, you are in a permanent plateau until you re-establish equilibrium to your system. I find that it can take as much as one year of “fixing” for every one year of fat burner abuse. This, of course, is purely anecdotal information as I have never seen a study that addressed this phenomenon but I have had plenty of experience working with clients who once abused fat burners.

Set Point Theory

Most of us have heard of this theory and if you have not I will sum it up for you in this way: your body has a certain weight that it wants to be or stay at and it will take an act of nature to successfully move past it or keep from moving to it. If you come to me wanting to lose a particular amount of body fat and want to be a certain weight and have either never been that low before in your life or have not been it in more than ten plus years, I am going to give you the hairy eyeball first and ask you how much it means to you. Am I being a Debbie Downer? No, I’m being realistic. Before you embark on a hard journey, I am giving you a chance to adequately pack for it. So you need to get a big enough bag that can hold your emotional fortitude, ambition, motivation and resolve or be open to the fact that it might not happen.

You may honestly be in a true plateau right now as you try to reach your ideal (not your body’s ideal) body weight. If that is the case, do not be discouraged by those that tout the CIVCO mantra. Their experiences are much different than yours in that their clientele just wants to lose weight. That is much different than what you desire. Because you strive to be leaner, you do not apply to their general public studies performed on general public people who have lots of weight to lose and many habits to change. There are very few studies, if any, on lean folks who eat clean who want to lose another “10 or so” pounds but now find it hard to so. Instead, keep searching for information that speaks to your exact situation and that will help you to stay focused.

Now you know I am eventually going to cover every scenario in this post so stay tuned as I focus on metabolism this week. So much to cover and so little time to get it out to you. *sigh*

I grew up in a middle class neighborhood that was a true suburb in that it had less hustle and bustle than that of a big city but still had enough activity to label it more than a small town. But it also had this strange “country” feel to it that “city folk” would make fun of whenever they would venture into our little city. Now when I say country, I don’t mean Garth Brooks and the Grand Ole Opry, I mean I lived on a street that had a community center for teens on one end of the street and a horse stable on the other. Ummm, yeah. Talk about a dichotomy there.

Another thing that we had in my neighborhood was a “beach”.

Let me tell you right now, it is not a “beach”.

It is a river’s version of a “cul de sac” and it sits all the way down a very long, winding road (ironically, the same road as the horse stable) in the ‘city-country’. The river ends in a lake and the city has cordoned off parts of it for people to swim there. I think in my twenty-some-odd years of living on that road, I might have dipped my feet in the beach water maybe once. I wouldn’t swim in that water if you put a winning lottery ticket on a buoy halfway out and told me I could have all of the money when I got to it. Knowing that water, I would have to spend my entire lottery spoils on good healthcare after that.

Why? Because there is no tide; there’s just a river that drains into the lake (and if you knew where that water was coming from, you’d think keeping the beach open would be criminal). There are no filters, drains, purifying systems, nothing. And over the years, we humans have done a number on that water. From pets swimming in the water, to baby diapers left in the sand, people using it as a port-a-potty, to normal toxic waste coming in from the river, Mother Nature has not been given much time to regenerate and restore this body of water. So year after year, the damage has been done and now you are left with a very unsafe body of water fighting to keep some sort of balance with nature. And right about now you are asking yourself, “Where is she going with this?” Glad you asked.

Do you know what that lake represents? Your liver. Yes, your liver. That poor organ that takes up so much precious real estate on the right side of your body that you abuse more than your favorite pajamas is just crying for some love. I wouldn’t trade livers with some of you (I am making this sound like an actual option) if you paid me a million dollars. Right now, your liver is screaming:

“Dear God in Heaven, can you cut me some slack down here? What do you think this is? A waste paper basket? Enough already with the artificial sweeteners, fake food, smog, alcohol, tainted meat, stress and etc. Can you give an organ a break for crying out loud? All day long you have me shuttling junk out of here and then you think I’m going to help you lose weight, too? MAKE UP YOUR MIND! I’m taking this to the union! Convert energy, store energy, digest food, clean your blood. Enough! I need some relief down here and don’t think because you throw me a juice drink here or there that you are helping me out with cleaning up this dump. You’re not.”

Ok, once you get your liver to pipe down and get some sense, you need to pay attention to what he’s screaming about.

I have spoken about the role of your liver on numerous occasions but now it gets its own article. One of the things about ‘dieting with a specific look in mind at the end’ is everything needs to be on point for this to happen. We take dieting for granted and we shouldn’t. It is not easy nor is it guaranteed so we should be looking for ways to take advantage of every gift we are given in this area. Your liver just happens to be the best gift ever in the fight for a hot body but we do not appreciate it. Instead, we forsake it. Think about what we ingest on a daily basis and it is not too hard to see how much we seem not to care about this organ.

A primary function of your liver is to metabolize fat. If you keep it busy doing everything else (your laundry, your taxes, you know, all the stuff you don’t want to do), it cannot help you to lose body fat (Notice I didn’t say weight. If you want to lose weight just lob off a leg, we want to lose body fat here).

The best way to help your liver out is through detoxification. I bet you think that I am going to tell you to buy a detox of some kind to clean out your liver and then love all over it by avoiding the toxins above plus a few more. Wrong. I am going to tell you to avoid the toxins above (and a few more) but do not buy any pills or potions to “detox” your liver. While keeping it as clean as possible will allow you to lose more weight than you would have been able to if it was all clogged up, I am all about espousing nature and letting her take her course. Instead of focusing on trying to do some “weekend detox” or “instant flush”, just stay true to your clean diet, limit the toxins to as little as possible and drink plenty of water. Your liver will do fine all on its own.

Cleaning your colon does not clean your blood or your liver. Drinking a juice blend of 4 fruits and 3 veggies doesn’t do it either. No, your liver cleans your liver and does it quite nicely. It’s the only organ that can regenerate itself! How’s that for efficiency? Knowing that this organ can regenerate its own tissue and filter blood at a rate of 1.5 quarts/min., it almost seems silly to think that an herb can accomplish half as much as this powerhouse can on its own.

If you stop whatever weapon of choice you are consuming right now, you will allow your liver a chance to clean itself. It’s just like a cat, only it doesn’t demand things of you and then ignore you in your own home like an unwelcomed guest. When left to its own devices, it will clean and purify itself on its own and really does not need much outside help from you. Drink plenty of water (close to a gallon), eat lots of fruits and veggies (you should already be doing this) and limit the fake stuff in your diet (**transparency alert** I love diet coke. I’m working hard to wean this habit so I feel for you) and you are well on your way to maximizing the fat loss through your liver.

No, I am not a peeping Tom and I don’t want to come over and help you get dressed! But…

Would you mind wearing red for me today?

Ladies this post is for you. It’s for your health and it’s for your family’s health. What am I referring to?

AMERICAN HEART ASSOCIATION’S Blog Your Heart Out Campaign that I am a proud participant of. I will be blogging for the next 12 weeks (yes, I’m back and in full swing! Woohoo!) on behalf of Fitlosophy, the makers of Fitbook, and the AHA for their Go RED for Women campaign and their Better U fitness series.

To tell you I am excited doesn’t even scrape the surface.

Heart disease in my community (black women) is huge and underrated. I will be opening your eyes to things that you take for granted everyday and I will be pointing out how you can fool yourself into thinking you are healthy because you are “skinny” when in fact you are not even close.

I will be picking a day of the week to discuss this topic as well as the normal “look good naked” topics I usually cover for the rest of the week. How can you help me while I do this?

• Join the Go Red for Women movement
• WEAR RED TODAY! It’s National Wear Red day and I want you showing your true colors.
• Commit to any type of workout challenge for the next 12 weeks and follow the Better U program, too. I also encourage you to track your progress using a fitbook. It’s great to see how far you have come and this is the best way to do it.
• If you have a blog, Join us on February 12th to Blog Your Heart Out on that day and link to as many BYHO sites that you can.

Heart disease is no joke and it is taking approximately one woman every minute. That’s more than breast cancer and the top 4 women killers combined. WHOA! It’s time to do this. Hit the closet, find some RED and let’s get this done, ladies!

Woop woop!