Most people become fatter with aging because they are less active, not because they eat more. Thirty minutes of exercise a day may be enough for heart fitness, but it is not usually enough to lose or maintain weight. Our grandparents doing heavy manual labor were active for 8, 10 or more hours every day. If you have a sedentary job, you need an exercise strategy that includes very vigorous exercise, more time spent in physical activity, or (preferably) both.

Researchers from the University of South Carolina showed that the increase in body fat that accompanies aging can be completely prevented with prolonged vigorous exercise (Medicine & Science in Sports & Exercise, August 2005.) The authors studied 60 thousand male runners and found that the more miles they ran, the thinner they remained. Waist circumference increased with age at all running distances, but the increase diminished in the men who ran further. This tells us that you must increase your physical activity with age to prevent weight gain.

Your chances for success will improve if you find an activity you enjoy enough to do it for several hours at a time, such as dancing, fast walking, rowing or cycling. Then make your sport a regular part of your social life, not just an exercise chore.

Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com

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Searching for the RIGHT kind of trainer is never easy. It is the measure of that person that you select that may ultimately determine what path your training takes and to what end you see results; whether physical, emotional, or spiritual.

Some trainers can say that they have forsaken Friends, Family, personal time, personal possessions, vacations, love, self happiness. These things, to many, tend to be the most important possessions of all.

The true essence of the business of personal training is (or should be) beyond just “losing weight” or “sculpting the body of your dreams”, like your favorite infomercial promised. The ability to enact change and bring enhanced health, vitality, and emotional satiety within oneself is the greatest of achievements that a trainer can deliver. The greatest of trainers have given up anything and everything that is for themselves and have given 100% of their soul to the people that need them to be everything.

As a trainer, we try to give you our all! We help direct you to lead a healthier lifestyle. We try to do this without ever asking “what’s in it for me?” Through our skills and abilities, we could help you to change your life and give you greater vitality; vitality that will give you years beyond an irresponsible handling of your health and wellness.

For some trainers who TRULY care about their own honor, name, and that of the business of personal fitness, we realize that it is the client that makes us who we are. It is the client that defines us as what it is that we truly are: A coach, A mentor, A trainer, A motivator, A Friend. Without asking for anything in return, you trainer should be giving that to you.

When you finally begin your quest to find that “Right” trainer, ask yourself if that trainer believes in you and that it is an honor that YOU have chosen THEM? Or, does your new trainer truly believe that it YOUR privilege to be trained by him and that YOU should feel that he (she) is the real reward??

Ask yourself:

Is my trainer passionate about me?

Have they given the fitness business and its people their all?

Have they sacrificed for their clients?
Will they sacrifice for me?
Will they give me 100% of themselves?
Can they give 100% of themselves?
Is the person to whom I will entrust my prized health and vitality a good and true person OUTSIDE of our training as well as in??

Are they a person of TRUE honor and integrity or are they the wolf in sheeps’ clothing?
Will they give me the advice I need and do they themselves stand behind those suggestions behind closed and LOCKED doors?

So when you seek the guidance of a trainer or a professional to help you in your fitness endeavors, ask him or her to qualify themselves. Their passion for their work will ultimately reflect in you.

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+ First Of All, Forget About Regret!

Katherine Mansfield once said “Make it a rule of life never to regret and never to look back. Regret is an appalling waste of energy; you can’t build on it; it’s only for wallowing in.” When talking about health and fitness, this quote is especially true.

We may not be happy with the way we look, and many of us may not even be sure how we got this way! Where did this extra 40 lbs. come from? At what point did I start to sag? Didn’t I have muscle there once? Who shrunk all my clothes?!?!

Each of us has a choice. We can choose to live in regret, never taking action because we feel too sorry for ourselves. On the other hand, we also have the choice to FORGET about our health and fitness past (or lack of it) and focus on the future.

Regret is a tremendous waste of energy. I have yet to meet anyone who can go back in time and change the past, so what’s the point of churning it over in our mind again and again? Worrying and regretting the past only takes our focus off the one thing we can change: the future!

+ Inspiration Or Desperation?
Once we’re over our regret and ready to focus on the NOW and the FUTURE, the question becomes “Are we willing to finally make a change?”

After all, if we don’t make a change in our health and fitness lifestyle we’re just going to get the same old results. In other words, “If you do what you did you’ll get what you got.”

So, are you ready to change?

Dr. Alan Zimmerman (www.drzimmerman.com), in a recent publication, said that there are two primary reasons why people will change a behavior:
=> 1) They HURT So Much That They’re Forced To Change (Desperation).
=> 2) People change when they realize they CAN change (Inspiration).

Perhaps you hurt so much that you’re willing to make some changes and adopt a healthier lifestyle. Maybe it was a rude comment from someone on the street, or perhaps your favorite clothes don’t fit anymore. Maybe your doctor said some things to you about your health and scared you. When we’re out of shape and unhappy with the way we look and feel, there can be a lot of hurt!

But listen to this, and listen carefully…..THE HURT IS OKAY IF WE USE IT TO MAKE POSITIVE CHANGES! The hurt is even GOOD if it prompts us to make the changes we need to make! Remember, we’re not going to wallow in regret anymore! We’re going to accept that hurt and USE IT TO OUR ADVANTAGE by making a positive change!

The other reason people change is inspiration. Now doesn’t that automatically sound like more fun? When we fully realize and understand that WE DO HAVE THE POWER TO CHANGE OURSELVES, it’s a very motivating feeling! We fill up with power and energy, and success is suddenly within our reach!

Susan Crandell, former editor of ‘More’ magazine, perhaps said it best: “We all should do something scary at least once a year, because when you pop out the other side, intact and invigorated, the afterglow can carry you through the other parts of your life.” (Source: www.drzimmerman.com)

So how do you capture the inspiration to change? Tell yourself ‘I CAN’ whenever the old doubt and regret starts to surface. Look at yourself in the mirror - right in the eyes! - and say out loud I CAN!

Do you know why you should do that? Because it’s TRUE! You CAN make the change and start living a healthier lifestyle! You CAN start exercising regularly! You CAN start cutting back on the fatty and high-calorie foods! You CAN change the way you look and feel!

Sure, you’ll have some setbacks along the way…..but no regrets, remember? Forget about the past and focus on the future! I CAN!

Obviously, inspiration is much better change trigger than desperation. But EITHER REASON TO CHANGE IS BETTER THAN NO CHANGE AT ALL.

Forget about the past.
Focus on the future.
I CAN.

* Copyright 2005 Pick Up The Pace. Permission is not required for the distribution of Pick Up The Pace articles as long as they are used in their entirety, are properly credited to Pick Up The Pace, and are accompanied by our website link: www.letspickupthepace.com.

* The information in this article and on this site is for general reference purposes only and not intended to address specific medical conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional. No information in this article or on www.letspickupthepace.com should be used to diagnose, treat, cure or prevent any medical condition.

Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women, focusing on fitness, health and nutrition for maximum weight loss. Please visit http://www.letspickupthepace.com for more information.

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