1. Happy New Year! 40-50% of people who make New Year’s resolutions are still working toward their goals 6 months later.

2. Weight training increases your metabolism. Without strength training Men lose 7 pounds of muscle per decade and women 5 pounds per decade.  Causing your resting metabolism to decrease 3% per decade and leading to premature aging.

3. People who exercise regularly are more likely to vote.

4. It is often the first sign of of vascular disease and doubles the risk of heart disease. It is more than a lifestyle disease. Erectile Dysfunction is a better predictor of the risk of heart disease than high blood pressure or high cholesterol.

5. Beet juice. Beet juice. Beet juice. A completely legal way to increase your speed and shave seconds off performance times. Beet root juice is a natural source of nitrate an active ingredient in affecting athletic performance.

6. Reebok’s butt toning EasyTone and RunTone shoes are costing them $25 million.  Reebok promised a “better butt with every step” with 28% better workout for your glutes, unfortunately it wasn’t the truth and now they are paying the price.

7. You can probably last longer than you think. New research finds that muscle fatigue starts in your head, your brain starts to reduce muscle performance during endurance activities. Continuing to activate your muscles depends on motivation, will power, physical condition, fuel and fatigue levels. In other words “you’ll be fine”.

8. Trying to strengthen your core? Stand on the ground. Performing total body exercises while standing on an unstable surface results in less muscle activation.

9. Using a bike for commuting on half all short trips, even for only the warmest 6 months of the year, could save over $3.8 billion US in health care costs from conditions including obesity and heart disease.

10. Years ahead of his time fitness guru Jack Lalanne died this week (Jan 2011) at 96. He said this to a reporter when he was 90 years old
“To leave a hot bed and a hot woman to go into a cold gym at five in the morning — that takes discipline. But I like the results.’’

And the two most controversial Fat Facts of 2011

#5. Diet drinks increase your belly fat. Two or more diet drinks a day can increase your waistline by 500%.
Congratulations Ava, Fraser and Scott!

AND

7. Marriage affects your weight. Women gain more weight after marriage, men gain more weight after a divorce.
Congratulations Kathy, David, Mandy, Morgan and Kristy

Choose your prize (body composition analysis or one health coaching session) you can redeem it anytime between Jan 2 – March 1, 2012!

In case you are curious the most talked about Fit Fact was #3. People who exercise are more likely to vote.

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Apparently you take your facts very seriously, from disbelief to surprise and a few LOLs! I always enjoy reading your responses to the facts so keep them coming. If you can guess which of these 10 facts resulted in the most responses, positive or negative, you can win a gift certificate valid for 60 minute health coaching session or a body composition analysis.

A hint, there were two Fat Facts that many found harder to believe. You only need to guess one. I will post the answer with the Top 10 Fit Facts on Wednesday, good luck!

Take care and the Fat Facts will return in 2012.

1. 51% of women would give up having sex for one whole year if it meant being thinner.

2. Starbuck’s new super size serving the “Trenta” holds the equivalent of 5 cups of coffee, 31 ounces or almost one liter.

3. Remember when smoking was cool? The latest evidence shows there is no safe level of alcohol when it comes to cancer. Any amount of alcohol increases your risk.

4. At low levels of exercise your body weight is strongly related to food choices, but the more you exercise the lower the affect of your diet.

5. Diet drinks increase your belly fat. Two or more diet drinks a day can increase your waistline by 500%.

6. Stress eating? Stress causes a temporary response in the part of your brain that regulates your food consumption that is made worse by the absence of food.

7. Marriage affects your weight. Women gain more weight after marriage, men gain more weight after a divorce.

8. The most dangerous time of the year is now. From Halloween to New Year’s Day the average person gains weight, stops exercising, eats more high calorie foods and drinks more alcohol than any other time.

9. Fatty foods are addictive. Processed, high sugar, high fat foods cause reactions in the brain similar to cocaine, nicotine and other drugs.

10. Are you one of the 5%? 95% of North Americans have cardiovascular risk factors regardless of their age.

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Ever had chip cereal? Don’t know what that is? Well, let me explain it, chip cereal is when you are down to only the watery bits of salsa and chips that are either  too small to be considered chips, too big for crumbs and you pour the chips into the salsa and eat it with a spoon. Does that sound like an eating problem to you? Not to me. It is very mindful (to use the latest buzzword) to actually be motivated enough to finish eating your chips and salsa with a spoon and yes, I have done it. Usually in the middle of some crazy training spree or cross country ski holiday when I just can’t eat enough. When I am always tired and hungry and every calorie, whether it has any nutritional value or not, counts. Which brings me to the point of this. Your food choices count, mindlessly and mindfully made, nutritionally dense or empty, with guilt or carefree, they all count.

It is time to accept that everything you eat has a cost benefit relationship to the rest of your life. There is little value in feeling bad, guilty or shameful about your choices and they are all choices you have made, consciously or not. Do you like feeling shameful, guilty, bad? It can’t be that much fun. Life is fun, not all the time, but in general it is. There is so much to do and see, so much to explore and time is precious, don’t waste it worrying about a cookie or even the whole row of cookies. Waste your time aimlessly wandering through art galleries, hiking through forests, laughing with friends, indulging in a day of free time. There is not enough time to spend it worrying about if you can stop the calories from showing up on the scale, because you can’t. They will show up, it is simple math, too many calories in and not enough calories out equals more weight. So stop obsessing about it and start living.

There are times when I can’t stop eating, I am so hungry it is amazing how much I can eat and when I finally get full I stop eating. I rarely gain weight. Not because I have a fast metabolism, or long, lean muscles (please tell me you have stopped buying the line that you can get long, lean muscles) or any other bulls**t that is being sold by the $400 billion dollar a year weight loss industry, yes $400 billion a year! If you are really ready to change you feel about yourself and your life, then I invite you to transform how you think and feel about food.

If you are ready to try something new, perhaps even something you may consider radically different or weird, then I invite you to make a change in the New Year. No resolutions to lose weight, to be a better person, to start exercising. While all those are worthwhile goals they are part of the process of being healthy. Understanding that and being successful long term, takes a shift in thinking that no resolution can accomplish. I invite you to accept who you are right now, your choices and your actions with no excuses or remorse and think about how you would like to act, be or feel in the New Year. Sound all weird and new agey? Perhaps. But, here is what I know. Of all the people I have helped lose weight, get fit, change their habits permanently all of them have one thing in common. They accept their actions and move on. The scale, the goals, the events are all measures of where they are and where they want to go. They enjoy the process and embrace the challenges, sometimes with ease and sometimes with suspended disbelief. But, they have accepted that there is little value in feeling guilt, shame or fear. They have decided that enough is enough and it is time to live a full and fun filled life at whatever weight, stage, age or health status. That a little chip cereal is all in good fun and there is always room for more fun.

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December is almost here, the parties, eating and drinking, socializing have started. This time of year can be a serious challenge to your regular routine, especially if you work in an office with all the extras that show up during the season. The cookies, cakes, chocolates, biscuits they seem to appear everywhere. It is easy to eat more and do less, to postpone your workouts till the new year.  To think that you will start fresh in January, but why not get a head start on your resolutions and start in December.

Here are some really great reasons to keep fit in December.

1. There are less people in the gym, get a head start on the New Year’s resolution crowd.
2. You will have an easier time controlling your weight even if you overindulge.
3. Even a little exercise helps relieve stress and this is the season of stress.
4. You will be fitter in the New Year which is great for your motivation.
5. You will feel better and look better.

This December I am making a commitment to do one activity everyday until January 1st. It could be going to the gym, taking a yoga class, cross country skiing, snowshoeing, running, even taking a walk, but one physical activity everyday Dec 1 – Jan 1 2012.

I know this will be difficult. I have a  new puppy,  holiday parties and a lot of last minute details I have to take care of before the New Year. It would be easy to put it off, do the minimum amount and try to make excuses, but I am making this commitment to stay active all month. Why not join me and be fit for the New Year too. Make the commitment to do one activity everyday. Start the New Year fitter and healthier. I will keep you posted on how it goes… happy holidays!

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Okay guys, you are not off the hook, here are things that are men are universally doing wrong wherever I go.

1. Do some leg exercises. Whenever I go to a gym the men doing leg exercises are the athletes. The ones that understand that just because they run or cycle doesn’t mean you don’t need to train your legs. You do. Your legs generate the most power, have the biggest muscles and will make you a stronger athlete (P.S. and more attractive).

2. Want to make your chest look bigger? Stand up straight. Work on your posture and work your back muscles as much as your chest. Doing 10 types of chest and shoulder exercises result in one thing, injury. Do as many back exercises as chest – for every push exercises do a pulling exercise – this keeps your shoulders strong, makes you look bigger and improves your posture (P.S. it also makes you look more confidant and therefore more attractive)

3. Do some cardio. Your heart is a muscle too. Two or three days a week do some type of cardio exercise for a minimum of 30 minutes. It helps to relieve stress, improves stamina, increases your immune system function and aerobic exercise helps to prevent disease.

4. More weight, faster speed, does not equal better, stronger or faster athlete. Doing your strength training workout with a complete range of motion in a controlled manner (not dropping your weights) is harder and more effective.

5. Joining a group (running, cycling, yoga… whatever)  is a great way to meet women and change your routine. Don’t be afraid to ask for help, you might learn something, push your boundaries and get fitter. You might find a new sport and new friends. Learning new activities improves your fitness and you burn more calories when you aren’t very efficient. Trying new sports also makes you aware of your strengths and weaknesses giving you something to work on when you get back to the gym.

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It doesn’t matter where I am, what city or country, what time of day it is, I can go into any gym and I can see someone doing one of these five things they could be doing differently and getting results. Get fit, faster and avoid these 5 traps that may be keeping you from changing your health.

1. Get off the cardio machines.  Yes, you need to do cardio and it is an important component in staying fit, healthy and lean. But if you want to stay lean, look smaller, keep your bones strong, prevent injury and rev up your metabolism you need to do some resistance training.
2. Lift some real weights. Work big muscle groups and don’t be afraid to push yourself. You are not going to get big and bulky, unless you are also on steroids. If you want to look strong, toned and lean, if you want to feel confidant and capable, it you want to stay healthy for life then you need to do weight training twice a week for 30-40 minutes.
3. Stop thinking the scale is the only measurement you need. The scale is one tool to measure success, but it is not the only one. How do your clothes fit, how strong are you, do you know your blood pressure, resting heart rate, waist circumference? The scale is the easy measuring stick, but it should not be the defining one.
4. Turn off the accessories and put down that magazine. You are not at the dentist or waiting for a spa treatment. Take your health and your workouts seriously and get more out of it. I know that sometimes you just want to be left alone and getting your workout done without interruptions is great, but maybe you are missing out on meeting a workout buddy (OK disclaimer I met my husband at the gym). If you are working out at the same gym regularly these people are your support system and they want to know when you miss a workout or will tell you how good you are looking – you don’t have to have a conversation every workout, just don’t discount the friends you might meet in a safe environment. And if you are reading on the treadmill how hard are you actually working?
5. Fitting your workout in instead of making it a priority. Put yourself first at the gym and schedule enough time regularly to have a complete workout. Don’t be rushing to get to the next thing you need to do before the day is over. One hour can be yours everyday – oh yes it can – and you deserve it. Make your workouts a priority, schedule them into your day and show up, mentally and physically, its the best thing you can do for yourself, your family and your career. Healthy people make better decisions, are less stressed, have better immune systems, have more stamina and get more accomplished.
   

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1. Dress in layers. Wearing technical clothing with a base layer, a jacket, gloves, toque and wool socks will keep you warm and comfortable. These will also help to remove excess water allowing you to stay warm and outside longer.

2. Shorten your warm up and cool down. If you are heading out for a run do an easy jog as a warm up and cool down. You can even do your stretching after you have had a shower and warmed up. Don’t be afraid to change your routine to accommodate the weather conditions.

3. Exercise indoors. If the weather is really nasty, stay inside. It is better to do a shorter workout than be sidelined by an injury.

4. Change your routine. Pick a winter sport to complement your summer sport. Love cycling, than try cross country skiing in the winter. Don’t want to stop running – try snowshoe running. Learning a new sport will help you stay fit and enjoy the season.

5. Pay attention to weather conditions. You may have to change your routine, your routes and your regular schedule to keep active.

Research has found that we do decrease our exercise routines in the winter and with a little planning this doesn’t have to happen to you!

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1. Born To Run, Christopher McDougall. If this doesn’t make you want to get out and run and run and run, nothing will. Following the very private Tarahumara tribe, mix in a some of the best ultra-marathoners, a successful ex-boxer and some uncaring Mexican drug lords this story is more than running and at the same time, only about running.
2. Boy Racer, Mark Cavendish. Mark Cavendish is now one of the great sprinters in cycling and his rise to victory has been fast and furious. A typical sprinter with a hot, unpredictable temper, with a big heart and a love for the sport. He is entertaining, endearing and talented. A straight shooter with the ability to back up his big talk.
3. We Might As Well Win, Johann Bruyneel. The Mastermind behind nine Tour de France victories. A master tactician and an interesting look at the Tour from a different perspective.
4. It’s Not About the Bike, Lance Armstrong. The story of Lance’s cancer diagnosis and his struggle to regain his health and fitness. Truly inspirational even if you don’t know anything about cycling, you will understand the struggle to save your life after a deadly diagnosis.
5. Ultimate Journey, Goran Kropp. In 1995 Goran Kropp rode his bike from Sweden to Mount Everest and then climbed Everest, unassisted and without supplemental oxygen. An amazing accomplishment that was lost in the tragedy that claimed many lives that year on Everest. A true adventure story.
   
6. Knockdown, Martin Dugard. The story of the Sydney to Hobart Yacht Race, considered one of the most treacherous. In 1998 this 735 mile race was caught by a freak storm.
7. 23 Days in July, John Wilcockson.  The story of the 2004 Tour de France and the four challengers to Lance Armstrong’s sixth win. I know another book about the Tour, but I am a Tour junkie and these are great reads.
8. What I Talk About When I Talk About Running, Haruki Murakami. “Most of what I know about writing I’ve learned through running every day.” Murakami states and that his profession as a writer also requires talent, focus and endurance. Murakami maybe a running addict, but his journal is a thoughtful statement about running and life.
9. The Climb, Anatoli Boukreev. The same trip up Everest as Goran Kropp and Jon Krakauer’s Into Thin Air. A gripping look at the tragedy unfolding on Everest and the rebuttal to accusations from Jon Krakauer’s book blaming Boukreev for the being an opportunist. Boukreev does not point fingers or blame as he tells this heart wrenching story in which investigative writer G. Weston DeWalt proves that Boukreev played a heroic role.
10. … let me know, I need a new book to be inspire me…

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It is the coming to the end of 2011, not sure where this year went, but it is almost over which means everyone, everywhere will be listing their best of 2011. I love top 10 lists, movies, books, whatever, I am a top 10 junkie. Maybe because they inspire and motivate me. Here are my top 10 (or so) feel free to add yours.  I love lists. These may not have been released or written in the past year, but these are consistently my favourites year after year and they inspire me when the days get darker and colder.

My top 10 Sports documentaries and a couple of movies

Chasing Legends – all about the Tour de France and HTC Columbia Team in 2009

Hollentour or Hell On Wheels – the classic about the Tour de France and Team Telekom without Jan Ullrich in 2003

Tyson – Mike Tyson is an interesting subject and this documentary is fascinating look at his life.

Facing Ali – another boxing doc told through all those who confronted Muhammad Ali

When We Were Kings – George Foreman and Muhammad Ali facing off in Zaire.

Riding Giants – a big wave surfing documentary about the origins and culture of chasing big waves.

Dogtown and Z-Boys – great doc about the misfit kids that started the skate board craze.

Hoosiers – redemption and basketball what a great combination!

Hoop Dreams – the real story of two kids about two kids from the Chicago projects given spots at an elite school trying to make it to the NBA.

Prefontaine – the life of the American record breaking runner who died too early.

Murderball – a documentary  USA and Team Canada wheelchair rugby teams rivalry leading up to the 2004 Paralympic Games.

I would watch all of these again, anytime for a little inspiration.

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