“We do not stop exercising because we grow old; we grow old because we stop exercising.” -Dr. Kenneth Cooper

Obviously we can’t stop the calendar from marching ahead at what seems to be a faster and faster pace.  However, recent studies have shown that we can alter the rate at which our bodies progress through our life cycle.

These studies indicate that between the ages of 30 and 70 many of the symptoms and conditions that were traditionally associated with normal aging are in fact the result of sedentary lifestyles. Did you know that evaluating one’s strength, endurance, mobility and cardiovascular/pulmonary performance before and after a one month period of complete bed rest can be equated to 30 years of aging?

The good news is that regular exercise incorporated into our lifestyle can improve our heart and respiratory function, lower our blood pressure, increase our strength, improve bone density, improve flexibility, quicken our reaction time, reduce body fat, increase muscle mass, and reduce our susceptibility to depression and disease.

For example, did you know you’d have to do over 250,000 crunches to burn a pound of body fat?  That’s hysterical! Remember that the secret to the fountain of youth is STRENGTH training!  Working major muscle groups to the point of fatigue will change the dimension of your body and the shape of your life! Instead of crunches, consider doing a dynamic work out that will incorporate your core such as kick boxing.  Balancing on one foot to kick the bag, although only a moment in time, engages several muscles, including those in the core and burns calories at a higher rate—which equals FAT BURN!

If you think kickboxing is too much of a leap forward on your path to exercise, consider squats and lunges while incorporating bicep curls.  Follow up with some push ups and eventually add weights to the squats and lunges.  You will build more muscle!
Muscle increases our metabolism.  Metabolism is the fire that keeps us going.  When we can build muscle and lose fat our metabolism becomes the eternal fire that WILL burn through all of the aging myths!  Aging doesn’t have to mean weak and old and tired—these are NOT signs of aging, they are signs of feeling old. Choose your path, choose to feel healthy or feel old—either way you’re feeling the results of a life choice.

8 oz pasta (try low-carb Tofu Noodles!)

1 large broccoli head, chopped up

1/4 cup sun-dried tomatoes

3 TBS Parmesan Cheese

1 TBS Italian Seasoning

1 TBS Basil

3 TBS  fat-free Balsamic Vinaigrette Dressing

1/8 tsp crushed red pepper

Chicken Sausages (try Spinach and Feta….yum)

Cook pasta, drain, and dump into a bowl.  Add the rest of the ingredients, except the chicken sausage; mix throughly.  Microwave, cook, or grill chicken sausages.  1 serving = 1 cut up chicken sausage and 1 cup pasta salad mixed together.

1 1/2 lbs. flank steak

2 tsp chili pepper

1/4 tsp salt

2 tsp extra virgin olive oil

1 TBS lime juice

lime wedges

Heat grill.  Season steak with chili pepper and salt.  Combine olive oil and lime juice.  Marinate steak in mixture at room temp for 15 minutes.  Grill steak until done.  Serve with grilled veggies!

To do anything well, you have to be a bit critical, but you also have to be compassionate toward yourself.

How do you typically react to yourself making a mistake in life?  What type of language do you use with yourself when you don’t follow your healthy eating plan or don’t exercise as much as you planned?  Do you insult yourself or take a more kind and understanding tone?  What are the consequences of being so hard on yourself?  Does it make you more motivated and happy or discouraged and depressed?

I think we can all benefit by learning to be more self-compassionate and now is the perfect time to start.

We’ve all got preconceived notions and ideas about “what works”.  We may accidentally fall into old habits, even though we’ve learned new information.  For example, I started running again.  I thought it may help decrease the time it took for me to lose the weight I’ve put on in the past 6 months of stress. Hmmm….think, Lisa.  What do you to preach to members?  You can’t do enough cardio or run long enough to escape your food and diet choices.  Weight training will change the shape of your body—lifting heavy and pushing limits is the BEST and FASTEST way to results.

Dear Lisa…TAKE YOUR OWN ADVICE.  So—hello AMP’D, oh how I’ve missed you! WEIGHT TRAINING! FUNCTIONAL (yet challenging) movement!  I’ve seen change already and AMP’D started exactly 2 weeks ago.  SO….should I beat myself up for focusing on my challenges in the last 6 months that kept me away from AMP’D?  Should I dwell and blame others for my lack of self control when asked to join them for a bottle of wine?  Nope…I take full responsibility for my choices…THEN AND NOW!  So…taking the advice I would share with everyone willing to listen…CHALLENGE YOURSELF when it comes to strength and resistance! PUSH YOUR LIMITS in all cardio and strength workouts and take responsibility for your life.  Start now.  Start fast and don’t stop…be compassionate in your failures, but take the turn toward the positive.

Everyone, THAT’S AN ELLIPSE!  We’re not a perfect circle…we’re going to veer off the straight and narrow, AND we’re going to get back on the path, too.  Ellipse is the SHAPE of our life….straight…..curve….STRAIGHT…curve….straight…curve….

“It’s supposed to be hard! If it wasn’t hard, everyone would do it. The hard… is what makes it great!” Tom Hanks ~ A League of Their Own.

Research shows that stress levels are at an all time high. The economy, health insurance, job security, and family life are challenged each day. Depending on your attitude, point of view, or fate it may well be challenged each waking moment. It can be invigorating, aggravating, and at times infuriating. Each of these emotions are powerful, energetic, and necessary. Life is difficult. Pressing the “easy button” would only take away from the greatness.

Take the rush from you receive from love, happiness, frustration, and anger. Channel it into your daily activities. Food is not your only source of fuel.
Harness your emotions into your exercise routine. Energize every jab, cross, and elbow in your kickboxing class or every swing of the kettlebell with the rage you keep inside. Give it an outlet. Focus. Dive into your projects at work with a vigor that only comes from sheer frustration. Love your family. Embrace your family and enjoy every precious moment you have them.
You are not a blank slate going through the motions of life. Channel it. Express it. Wear your heart on your sleeve, it is beautiful!