NewsNutritionPersonal Health

If You Love Me, You Will Feed Me

Food Contributors

  • When you are the cook and in denial that you are affecting the health of others: I cook with love.
  • When you are the consumer and in denial that you have a problem: I eat what is in front of me.

By now, you should know my thoughts on how to start eating healthier…but a quick reminder:

  1. Stop the excuses
  2. Measure and weigh your food
  3. Log what you eat
  4. Prepare your meals

I mentioned in a recent article that I watch My 600-Lb Life and I like Dr. Now. If you haven’t watched the show – watch at least one episode. While I don’t know anyone with weight issues similar to Dr. Now’s patients, I do know people that live similar lifestyles.

What’s the Lifestyle?

Blaming others for how and what they eat. I’ve seen many people successfully lose lots of weight by following a weight loss program and within days of “finishing” the program, they revert back to old habits. Old habits come back for various reasons; one of which is going back to buying and ordering bad food. In a marriage, one spouse might do all the shopping and cooking, so the other simply eats what is put in front of them. For children, they are either following their parent’s lead or they are controlling the food purchases.

Love with Food

Almost every week, someone – who knows they make poor food choices – says to me If it wasn’t in the house, I wouldn’t eat it. Who is to blame? If you purchased the food, then you are at fault. If you continually eat the food that others buy, then you are at fault. When you make food choices because of what your kids choose to eat, then you are at fault.

If you love yourself and others in your life, choose to feed everyone better. Stop buying and eating the crap food. Be an example and be a parent by making smart food choices based on their health, not them stopping or pouting because they aren’t getting what they want.

Keli Hay is a certified personal trainer using her weight loss success to help others.

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ActiveNewsPersonal Health

How to Move Like an Air Dancer

An Air Dancer? Yes! Don’t you want to feel like your body could move and flow in any direction?

While there doesn’t seem to be an exact age, everyone eventually starts to say they are too old for something. When it comes to feeling healthy, being active, or moving, many adults hit a point in their life when they decide that how they are is how they are. Over the past few years, I have heard friends and family say many things such as:

  • “Oh Keli, I can’t do that. I’m too old.”
  • “I have never been able to bend that way.”
  • “My left side is weaker than my right.”
  • “I have always been heavy.”

Chose How You Age

Similar to losing weight, how much you move throughout your life is your choice. If you choose to continually feel like crap, be more sedentary than active, or eat more than you should, you will become that person.

When I was over 250 pounds, I had lots of aches – lower back, knees, and feet mainly – and I also was quick to get minor chest pain when I was suddenly “active”. I was 39 and – guessing – that I felt more like someone over 70 years of age.

Chose to Move

The picture that I continue to share really was what I needed. Seeing how heavy I was and constantly feeling shitty, I decided to start making changes. For me it was the gym and nutrition. It took me almost 3 months to really own both and now I know when I am off.

Want to get down on the floor with a grandchild? Want to undo your office body? There are many things you can do.For you – it might simply mean adding a walk to your day, finding a fun social group, or cutting sugar from part of your diet. If you need help, I am here.

Keli Hay is a certified personal trainer using her weight loss success to help others.

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NutritionPersonal HealthWeight Loss

Why Am I or Other People Fat?

Over the past couple of years, I have had many discussions around being fat – or – weight, health, nutrition, diets, and exercise. The conversations have been with people in or not in relationships, people with or without children, doctors, lawyers, tech workers, baristas, real estate agents, mortgage advisors, chiropractors, massage therapists, and estheticians ranging in age from early twenties to mid sixties.

The Fat Amongst Us

In every conversation with people that are obese, they know they are obese. They know they have to do something to change. Conversations with people who are not visually obese tend to end up becoming conversations about people who are visually obese. If the conversation is about another person, the healthy person doesn’t understand why the fat person is obese.

My Thoughts on Weight Loss Programs

I am very skeptical of weight loss programs because I know way too many people – myself included – that “complete” them successfully only to eventually undo all the weight loss. I also believe that weight gain is more than eating better.

Recently, I have watched various episodes of My 600-lb Life. I watch to understand what is going on with the people in the episodes. I want to know how and why they became who they are and subsequently what they do to change. Dr. Nowzaradan is awesome. He provides clients with tools to lose weight and recognizes the importance of mental health when people indicate stressors/contributors to bad eating habits. Most importantly – he calls out clients and family members who contribute to the slow or failed progress of a client.

Take Aways

Weight loss programs, while not for me, might be good for you. If you choose to invest in something to help you lose weight – follow it and learn from it.

Don’t just…

  • count points
  • cut carbs
  • eat less

Do…

  • become educated on nutrition
  • be proactive in your food choices
  • take time for you

Perhaps your food choices aren’t really all that bad. Maybe you have work or personal stress. Perhaps the person buying and cooking the food is continually making poor choices. Maybe there’s something else going on. There are lots of health and wellness professionals such as chiropractors, massage therapists, psychologists, nutritionists, or fitness trainers, that can help you figure it out. Pick one and start.

Keli Hay is a certified personal trainer using her weight loss success to help others.

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Personal HealthTraining

Bracing and Breathing to Avoid Squirting

Watching many people lifting around the gym, I wonder how much time they spend thinking about and practicing the core elements – bracing and breathing – of any exercise. I watch faces go deep red/purple because people do not breathe through an entire rep and I see hips and shoulders shift when leg exercises go from downward to upward motions.

Without proper bracing and breathing, you can hurt yourself at the gym – especially as you increase weights. For example, you could:

Poor Bracing and Breathing

As I’ve been building strength in deadlifts and back squats and, as the weights increased, my body would shift and I would lift my hips first instead of having a full body upward movement. This resulted in two problems – lower back ache and collar bone discomfort. When the shifting was identified, I paid more attention to what my body was doing when it occurred. Typically my breathing was off – I would exhale at the wrong time – which would affect my bracing, making me shift.

How I’ve Been Fixing It

Instead of simply pushing through the discomfort, I have taken the past few months – yes months – to work on improving things. I started with basic adjustments – reducing weights or shifting to body weight equivalents for example. Something else I decided to do was increase my core exercises, do more total body workouts, and increase my cardio. I workout 5-6 days a week and 4-5 of those days have included several core-focused exercises. For the cardio aspect, I have stuck with the treadmill and the Fitbit Coach app. 5 days a week, I do 1 or 2 treadmill workouts that have me varying speed and incline. What I love about the Fitbit Coach, is that there is music in the background (based on my settings) and a person coaching me as I walk. This coach has me checking my form and breathing in every workout. This has helped increase my cardiovascular health, while tightening my core and making me aware of how my body moves.

The Results

My isolated weight exercises, while seated or standing, with dumbbells or the barbell have increased. I can either do more reps comfortably at a faster pace (should I chose endurance) or I can lift heavier weights with proper form. I am more quickly aware of when my form is off, so I can pause and reset my core and breath before attempting the next rep.

The best result? I am more comfortable with the weights and I am getting leaner at a nice, steady pace.

Keli Hay is a certified personal trainer using her weight loss success to help others.

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