So, what brings you to WilPower Fitness? ” That’s the first question I ask when meeting with a new client. Most often the answer is something like, “I’d like to look better or I’d like a firmer body.” Whether it’s becoming leaner or toning up, most clients pursue an exercise program with a primary goal of esthetic change. While esthetic changes can be motivating, I believe it’s truly a mistake to make them the primary or even secondary goals of your fitness program.

In my opinion, the primary goal of any exercise program should be efficient movement. When your body moves with greater ease, it becomes more fun to move. The more fun you have moving, the more likely you are to move. The more you move, naturally the more calories you burn, and the more calories you burn, the more esthetically pleasing your shape becomes. Of course the reverse holds true as well. If movement is restricted and painful, the likelihood of movement decreases along with health, vitality and appearance. So your goal should be to be active, resulting in greater vitality, having more fun and living a longer productive life.

So how do you create a body that will help you live out your years with grace, vitality and fun? You do so by exploring and regularly participating in the varied forms of movement that you enjoy the most. Whether it’s dance, yoga, walking, swimming, stretching, balance, lifting weights, T’ai chi, or combinations of these and other forms of movement, you must engage in these activities most (four or more) days of the week at low, moderate and even high intensities when ready.

Planes of Motion

I have previously mentioned planes of motion in my newsletter before. If your ultimate goal is to move better through space, then your training program must include various types of movement to get your body moving in different ways. Movement happens in three different “planes of motion” – forward and back (sagital plane), side to side (frontal plane), and rotation (transverse plane). We move our bodies in multiple planes of motion at the same time (e.g. getting into and out of the car, lifting a carry-on bag into the overhead bin, bending over to pick up a child). To perform these basic movements and more advanced movements without pain, your training program must include the goal of being able to control your body as it moves in multiple planes of motion.

Strength training is a vital component of physical activity that your body needs for

optimal health. Its purpose is to build and maintain bone and muscle mass, both of which diminish with age as a result of changes in hormone levels and metabolism. Loss of bone mineral density leads to osteopenia, and then to osteoporosis, which predisposes to fractures and disability in later life. To avoid those problems, you need to build up sufficient bone mass early in life, especially in adolescence and young adulthood. (Maximum bone mass is reached around age 35.) You then have to lead a lifestyle that maintains, rather than lessens, bone loss. This is especially important for females, because declining levels of sex hormones after menopause put them at risk much earlier in life than men.

To build bone mass when young you should:

* Eat right (plenty of green vegetables, sources of calcium, and vitamin D)
* Get adequate physical activity, including weight-bearing activities
* Avoid behaviors that promote loss of bone density, such as smoking, drinking a lot of soda, and using alcohol heavily

Bottom Line: to preserve bone mass in midlife and old age, you must give your body strength training. Bone is constantly being reformed by the action of opposing forces, some destructive, some constructive, in response to the stresses and demands placed on it. Resistance exercise places demands on bone that cause the constructive influences to dominate, halting loss of mineral density and even adding to it.

All of us do some of resistance work as part of a daily routine – lifting, pulling, or pushing something heavy are common example. Some aerobic activities – like walking and climbing stairs – build strength, but many do not. In swimming the force of gravity is neutralized by the buoyancy of water, and in cycling, whether on a regular bike or a stationary one, the bicycle frame carries most of your weight. The best way to maintain bone density is by doing weight training, either with resistance machines or free weights. This will also build and maintain muscle mass, equally important as you age. In addition to protecting and stabilizing joints and giving you the strength you need to enjoy life, good muscle mass optimizes metabolism and protects from obesity and its complications. The reason is that muscle, unlike fat, is a metabolic furnace. The more muscle you have, the more calories you can burn and the less likely you are to develop insulin resistance.

As discussed with many of my WilPower Fitness Clients, you can start strength training and get benefit from it at any age. It can even improve the physical and mental well-being of older people in assisted living facilities. It is also most important to use resistance equipment correctly, both to minimize risks of injury and maximize benefits. At WilPower Fitness we use Free Motion Dual Cable Cross Over Machine, Gravity Training System (GTS), stretch bands, and free weights to work all the major muscle groups. In general, you will want to do strength training two to three days a week, allowing recovery days in between the sessions. Doing it more frequently can be counterproductive. You should be able to learn a routine, whether with machines, free weights, or tubing, that you can complete in half an hour.

Doctor Andrew Weil’s Fitness Training Recommendations:
Start slow. If you’ve never engaged in a regular exercise program, or have taken more than three months off from regular exercise, start your program gently to avoid injury. Begin with 2-3 days per week of moderate intensity exercise for 20-40 minutes. Every two weeks add in one more day of exercise as well as adding 10 or more minutes to each day of exercise until your routine consists of 5-6 days of 30-60 minutes.
Mix it up by exercising outdoors. The same paths present new challenges and new scenery with each change of the seasons. Depending on climate and time of year, your options vary. In warmer times of year, walking, hiking, swimming, cycling, jogging and even rowing are great ways to improve cardiovascular health.
Set some short and long-term goals. Start by vowing to exercise on a regular basis. For example, set a goal of exercising twice a week for two weeks. Then go to three times per week and build from there.
Try exercising first thing in the morning. While the idea of getting up earlier may seem impossible, the statistics on exercise adherence clearly demonstrate that those who exercise early in the day are more successful in both the short and long term than those who wait until later in the day to work out.
Find an exercise partner. Having a partner is a great way to get and stay motivated. Inevitably there will be days that you won’t want to exercise, but having a partner call you to make sure you’re on your way out the door can help keep you going.

Best of Health

Like most of my clients I am extremely busy with work, family and projects that seem to make the days fly by. The hectic life most of us lead takes a toll on our overall health, and many of my clients continue to express concern about their poor eating habits, especially at night. My advice is to take one day at a time and not to worry if you have a bad meal or a bad day or two. If you can follow the 80-20 rule and eat well 80% of the time you will be fine.

My goal is to keep you on a healthy workout plan both at the WilPower Fitness facility and at home with the workouts I provide you. I highly recommend that you eat 5-6 times per day and keep your total calories per day at no more than 10 X your weight (i.e. 140 lbs x 10 = 1,400 calories per day). If you exercise each day you may be able to add the calories you burned off to your total calories per day, but most people over estimate the calories they burn off. I have included an article I passed on to a client a few months ago pertaining to eating. My own diet normally consists of hot cereal in the morning (Red River or Oatmeal), 2 eggs and whole wheat toast mid morning, smoothie for lunch, toasted almonds for mid afternoon, and a healthy dinner around 1700 due to training folks and low fat yogurt around 2100. I don’t very my diet too much because I want to stay on track. Remember: This is the time of your life to get back in shape and you all can do it!

The Article:
Here’s a happier prediction: Eat more often and you’ll avoid all of those problems. Spreading six smaller meals across your day operates on the simple principle of satisfaction. Frequent meals tame the slavering beast of hunger. The secret? Each mini meal should blend protein and fiber-rich complex carbohydrates. “Protein and fiber give you that feeling of satiety and keep you from feeling hungry,” says Tara Geise, R.D., a nutritionist in private practice in Orlando and a spokeswoman for the American Dietetic Association (ADA).

Controlling hunger shrinks your gut. In a study published in the International Journal of Obesity, one group of overweight men was given five small meals, then was free to choose a sixth meal. A second group ate a single meal containing the same number of calories as the total of the other group’s first five meals, then later had a free-choice second meal. The six-meal men ate 27 percent less food at their last meal than the two-meal men did at their second.

Consistent eating will also keep your protein levels high, helping you build muscle. “Your body can metabolize only so much protein at one time,” says Katherine Tallmadge, R.D., author of Diet Simple. “Protein is metabolized better when it’s divided evenly.”

The challenge is keeping the mini meals mini. “It’s critical that at the end of the day, the calorie content of your mini meals does not exceed what you would eat in three larger meals,” says Jeannie Moloo, Ph.D., R.D., an ADA spokeswoman in Roseville, California. If you already know your calorie count, start eating.

With a suggested calorie count in hand, you can mix and match from the list of meals shown here. Yes, you can take two items from one meal list–if they’re small. Looking to lose? Choose lower-calorie options. Regular Joe? Be as flexible as you please. Building muscle? Double up on a couple of the items–have an extra slice of pizza or two containers of yogurt.

Breakfast: (6 to 8:30 a.m.)

You’re sleepy, so we’ll keep it simple: Mix protein and quality carbs. “When protein is included in a meal, not only does it help prevent overeating at other times of day, but it also sustains energy levels and improves concentration,” says Bonnie Taub-Dix, M.A., R.D., C.D.N., an ADA spokeswoman. This means choosing a milk-infused latte instead of plain coffee, or a slather of peanut butter along with the jelly on an English muffin. Do not leave home without breakfast–this is the foundation for the rest of your day.

1. 110 calories: Latte with reduced-fat milk

2. 140 calories: Skippy brand Squeeze Stick of peanut butter

3. 200 calories: 1 cup reduced-sodium cottage cheese with fresh peaches and cinnamon

4. 200 calories: 1 cup blackberries, blueberries, or strawberries with 6 ounces light yogurt and 1 tablespoon low-fat granola

5. 250 calories: Any-way-you-like-it egg on a whole-grain English muffin with melted cheese

6. 250 calories: Oatmeal made with milk instead of water; add brown sugar, walnuts, and/or any fresh or dried fruit

7. 260 calories: Cold whole-grain cereal, such as Kashi or raisin bran, with reduced-fat milk

8. 300 calories: Peanut butter and jelly on a whole-grain English muffin

9. 300 calories: Scrambled-egg burrito with turkey sausage and salsa

10. 300 calories: Two-egg omelet with spinach, mushrooms, and feta cheese

Midmorning Snack: (9:30 to 10:30 a.m.)

Planning matters. If there’s nothing but junk in your workplace vending machines, buy the foods you need–string cheese, granola bars, trail mix, whatever–and keep a stash at your desk. (See “Make It, Take It,” below.) 1. 80 calories: Stick of string cheese 2. 100 calories: Hard-boiled egg with a handful of grape tomatoes 3. 180 calories: Nature Valley granola bar 4. 250 calories: Ready-made reduced-fat smoothie, such as Stonyfield Farm 5. 250 calories: Clif bar 6. 275 calories: 2 or 3 small handfuls of trail mix 7. 290 calories: Kellogg’s Nutri-Grain bar with a handful of pistachios or almonds 8. 300 calories: Slice of whole-grain bread topped with peanut butter and banana 9. 300 calories: Small bagel with 2 slices of Muenster cheese, melted 10. 400 calories: Medium-size fruit muffin (best if made with whole-wheat flour)

Lunch: (12 to 1:30 p.m.)

Be careful here! If you’ve had only a latte, fruit, and some string cheese so far, go ahead and have a big lunch. But if you’ve already eaten 700 calories (an omelet and a muffin, say), keep lunch light. Whatever you do, eat slowly, no matter how un-American that seems. It’ll help you feel satisfied–and keep you that way.

1. 175 calories: Canned tuna with balsamic vinegar on whole-grain crackers or bread

2. 300 calories: 3 corn-tortilla flautas stuffed with refried beans and dipped in salsa

3. 350 calories: Half an avocado, sliced, or ½ cup prepared guacamole with tomato and onion in a whole-grain pita

4. 375 calories: Baked potato with chopped broccoli and a slice of American cheese, melted

5. 400 calories: Seafood salad in a whole-grain pita with diced tomato, cucumber, and onion

6. 400 calories: 3 or 4 slices of bacon, reduced-fat Cheddar cheese, thin apple slices, and peanut butter on toasted whole-grain bread

7. 400 calories: ½ cup hummus with roasted vegetables

8. 400 calories: Small ham-, turkey-, or roast-beef-and-Swiss wrap with vegetables and mustard, in a whole-wheat tortilla

9. 400 calories: Fresh mozzarella and tomato slices on a bed of greens, with balsamic vinaigrette and extra-virgin olive oil

10. 450 calories: Six pierogi with salsa or reduced-fat sour cream

Midafternoon Snack (2:30 to 3:30 p.m.)

Steer clear of the candy bowl on your P.A.’s desk. “You could eat four small chocolates for 100 calories,” says Geise, “or you could eat a cup of yogurt.” The chocolate gives you hardly any protein; the yogurt delivers 8 grams.

1. 160 calories: Reduced-fat Cheddar melted on apple halves

2. 175 calories: 5 Laughing Cow cheese wedges

3. 200 calories: ½ cup baba ghanoush (roasted-eggplant dip) with vegetables

4. 210 calories: Half a container of Cracker Jack

5. 250 calories: 1 cup reduced-fat yogurt

6. 250 calories: Small handful of chopped pecans over a cup of fruit salad

7. 260 calories: Apple, pear, or banana smeared with peanut butter

8. 300 calories: Cup of chickpeas with a dash of cumin and fresh mint

9. 340 calories: 2 ounces roasted nuts

10. 350 calories: 1 cup each fat-free milk and frozen yogurt blended with a spoonful of peanut butter

Dinner: (5:30 to 7:30 p.m.)

Okay, this isn’t dinner as you used to know it. But don’t panic. At first, reining in meal sizes will seem strange. But portion control can make or break the plan. “This is crucial, whether you’re looking to control weight, manage blood sugar, or maintain energy levels,” says Tallmadge. And remember–you’ll be eating again in 2 hours.

1. 200 calories: 2 cups mixed vegetables (fresh or frozen) with ½ cup marinara sauce and some grated Parmesan cheese

2. 275 calories: 3 or 4 large handfuls of greens sautéed in olive oil with a handful of walnuts and ½ cup raisins

3. 300 calories: 6-piece sushi meal with a cup of miso soup

4. 325 calories: Buffalo burger topped with coleslaw, onion, and tomato

5. 350 calories: Quesadilla made with a small corn or whole-wheat tortilla, cheese, beans, shredded chicken or lean ground beef, onion, and jalapenos, and dipped in salsa

6. 400 calories: Slice of pizza topped with cheese and ground beef or ham

7. 400 calories: Turkey London broil cut into strips, sautéed with onion, red and orange bell pepper, and teriyaki sauce

8. 450 calories: Small plateful of nachos–baked tortilla chips, shredded reduced-fat cheese, refried beans, and salsa (plus some corn or black beans, if you want)

9. 500 calories: Lentil, minestrone, or tomato soup with a grilled-cheese sandwich on whole-grain bread

10. 550 calories: 1 cup pasta tossed with browned ground turkey breast, black olives, diced onion, a drizzle of olive oil, and 1 ½ tablespoons crumbled Gorgonzola cheese

Evening Snack: (8:30 to 10 p.m.)

Famished? Feeling as if this was the longest day of your life? Maybe your calorie count is too low. Adjust it by adding more sensible foods to your plan. Or try choosing higher-fiber foods; they’re digested slowly, so they’ll help you feel fuller longer.

1. 150 calories: 5 cups Jolly Time light microwave popcorn sprinkled with hot sauce and/or 1 tablespoon Romano cheese

2. 150 calories: 1 cup rice pudding

3. 150 calories: 6 or 7 strawberries dipped in yogurt and drizzled with chocolate sauce

4. 150 calories: 1 cup cocoa made with skim milk

5. 175 calories: Sliced sweet potato (with skin), tossed in olive oil and baked

6. 175 calories: 1 cup skim ricotta cheese sweetened with Splenda, vanilla flavoring, and a dash of nutmeg or cinnamon

7. 175 calories: Seltzer with 2 scoops frozen yogurt, a handful of berries, and a shot of flavoring syrup, such as strawberry or cherry

8. 200 calories: Root-beer float with 2 scoops frozen vanilla yogurt

9. 200 calories: 2 handfuls olives

10. 275 calories: 2-ounce Snickers bar