Club Blog

By: Michael R. Mantell, Ph.D.

In my last article, Three Rules for Succeeding the Last 3 Months of 2012,  I described the value of three rules to help get across the Halloween, Thanksgiving, New Year’s finish line:
1. Focus on the process, not the outcome
2. Never give up. Ever.
3. Talk rationally to yourself.

Well, someone stopped me in the gym and asked me, “Only three rules? To get through the entire holiday season? Really? Only three?”

Well, miss-you-know-who-you-are, here are three more. Now you’ll have six to work on, and hopefully that’ll be enough to help you, and everyone else, enjoy the festivities, food and fun feeling fine and fit. Hey, that’s six “f’s”!

Here are three very specific, additional, tools you can begin using right away.

1). Intensify your activity and movement, if not actually increase your exercise. Wear a pedometer.  You may not be able to spend more time at the gym, so find every imaginable way you can to increase your activity, even if it seems silly. One pound of fat equals 3,500 calories, so that means a 200-pound person walking three miles per day even at a moderate pace for one week can burn about 2,300 calories. Park further away from your office than you usually do, always take the stairs, carry your purchases instead of using a shopping cart if possible and turn your house cleaning into pumped up aerobic activity.  Dance, skip and hop while you vacuum! Take a jog around the airport if you are flying somewhere and have the time—who cares what “they” are thinking—you’ll never see them again anyway. Schedule training sessions now for throughout the holiday season.

2). Party smartly and healthy. That means eating more fruit, more protein and less refined carbs.  Interesting gossip going on over at the buffet? Stay away from the dangerous nibbling that goes on unconsciously.  Sure, go to the buffet line, but be when you pile up your plate, make sure you are doing so with fresh veggies, lean meats and other lower calorie goodies. Whatever else you do, become a dessert splitter.  Those cupcake look great.  Small, cute, only 500 calories!  Don’t deprive yourself though.  Allow yourself one small serving of your favorite treat and be as mindful as possible as you savor the look, taste and aroma of whatever it is that you “must have.”

3). THINK FIT.  Plan your eating before you go out and stick to your plan.  People have all sorts of unhelpful, irrational thoughts about food, diet, and weight-loss especially around the holidays.  “Watching what I eat should be easy.” “It’s not okay to waste food.” “If I get hungry, the hunger will get worse and worse until I eat something.” “There is nothing I can do to make cravings go away.” “It’s okay to eat this food because I’m stressed, everyone else is eating it, it’s just a little piece and I’ll make up for it later.”  “I’ve already blown it so it doesn’t matter what else I eat.”  It’s important to ask yourself what evidence you have that any of these thoughts, or others you may have, are true.  They aren’t.  They are just thoughts.  Before you go out armed with your food plan, have a strong counter response thought plan to each of your sabotaging, unhelpful thoughts and be sure you use them immediately.

There you have it. Three more wise, well-balanced ways to wade through the winter wassail…and yes, that’s six “W’s.”

By: Michael R. Mantell, Ph.D.

It’s that time of the year again when we all face the onslaught of holiday parties, festive food fests, drinking more than usual, late nights out, less sleep, and generally putting on a few pounds that we find more and more difficult to lose, come January.  With three months of challenge ahead, I thought I’d share my three favorite rules to help you get across the goal line healthy, fit and happy.

Rule #1.  Focus on the process, not the outcome.

Sure you want to set specific, measureable, attainable, realistic, timely, enthusiastic and rewarding goals (“SMARTER”) for reaching January in great shape, and still fitting into your jeans from this past summer.  But my experience in working with athletes and fitness coaches has taught me that beyond developing a vision, being committed to goals, believing that you can achieve your goals and taking one step at a time, it’s getting involved with the “process goals” that have to do with the steps needed to achieve success that are most important. Too many focus on the destination and forget to enjoy the journey.  The journey, in health and fitness, is what it’s all about.
What steps, actions and techniques are you focusing on to help you assure you’ll reach your goals?  Keep you eyes on your form, the strategies you are using for diet for example, and other types of processes needed to be successful.  Examples include focusing on recording your diet daily, following certain guidelines for sleep, keeping your back in proper position while doing dead lifts, and enjoying the exercise, nutrition and sleep along the way to your goals.

Rule #2.  Never give up. Ever.

“Winning means you’re willing to go longer, work harder, and give more than anyone else. ”
~ Vince Lombardi
How’s that for inspiration to keep going no matter what?  As long as you are alive, anything is possible.  It’s not an all or nothing game during October, November and December, it’s about getting back up no matter how many times you’ve slipped.  Make it a lapse, not a relapse.  Don’t sell yourself short. OK, so you had that extra piece of cake or more pasta than you promised yourself you would have (process goal).  Don’t let a slip destroy your plan.
Giving up means settling for average, or worse.  “Forget about it” is for people who are almost there but turn away from the finish line.  Being your best is definitely available to you…if you don’t give up, ever.
Seth Godin, author of “The Dip,” advises, that the “dip” — the boring, difficult, inconvenient time after the excitement, positive feedback, and the fun of a new goal has worn thin – is designed to keep you out of the inner circle of winners. He advises determining which dip is the right challenge for you and to stick with it, never give it up, no matter what. Ask yourself, “Am I panicking?” “Who am I trying to influence?” and “What sort of measureable progress (process goals) am I making?”  Expect the dip, or lapse, gather your resources, find a coach, and keep going!

Rule #3.  Talk rationally (accurately) to yourself at all times.

Recognize that your body hears your every thought.  That’s right, whether it’s about diet, exercise, your self-image, your health, your fitness, it’s clear that your body has superb “ears.”
I’ve written about this before here. Your body’s “ears” don’t hear words specifically, but rather forms of energy, pictures and emotions. The mind-body connection is so strong and the body’s “ears” so accurate, that every thought you have can be reflected in your health. It’s as if your body believes every word you think.
So here are 7 thoughts that will help insure you’ll meet your holiday season health and fitness goals.

1. I feel great
2. My body is becoming leaner and stronger
3. I find it easy to eat the right foods
4. I love eating right
5. I love working out
6. I am healthy and have a ton of energy
7. I have a fit body

by: Michael R. Mantell, Ph.D.

Been to your doctor lately?  If so, you may have noticed that in addition to taking your blood pressure, listening to your heart and weighing you, he/she may also have asked you a question that surprised you.

The Centers for Disease Control and Prevention published a new report this week that showed that only one-third of adults who have seen a doctor in the past year have been asked this surprisingly important question—one that can improve your health more than medicines.

In fact, if you have diabetes, it’s more likely that you’ve been asked this question than if you have cardiovascular disease, arthritis, cancer or hypertension.  And if you are obese or overweight, you’re twice as likely to have this question popped on you than if you are healthy.

What’s the question? What is it that your doctor is now getting on board with and discussing with you that he/she has not done in the past?
It’s simple—“Are you getting enough exercise?”  That’s right, more and more physicians are discussing exercise during examinations.

Over the past 10 years, physicians have been increasingly more aware of the value of exercise for many illnesses and as a preventative.  “Medical fitness” has become a thriving and growing area of medical practices, with some physicians having financial ties to fitness centers and gyms attached to their practices or hospitals.  Still, far less than half of US adults do not receive any advice on exercise from their doctors.

The “exercise is medicine” campaign has helped bring exercise to the patient – doctor discussion.  Only problem is that exercise is NOT medicine.  It can help reduce dependence on medicine, can replace the need for medicine, and can push off the need for medicine.  But exercise is exercise and while regular exercise and physical activity can lower the risk of chronic illness conditions, it trumps the need for medicine in many.

The value of physicians bringing up any discussion of exercise lies in the fact that people pay attention to what their doctors advise, as they should.  But additional research also demonstrates that overweight doctors are more likely to prescribe medicine than discuss exercise or weight loss choices.  With 67% of adults obese or overweight, that’s simply unacceptable.

Patients require a very personalize exercise program, so simply making a recommendation for exercise is not enough. And many physicians are not truly expert in exercise program planning. And more may not really know how to bring up a discussion of the value of exercise, especially if they, themselves, don’t exercise.  But with 250,000 deaths attributed to a sedentary lifestyle just last year, and likely many more, physicians, more and more, will be including a discussion of the value of getting regular physical activity in patient visits.  The World Health Organization estimates that physical inactivity is the fourth leading cause of death globally, leading to 3.3 million deaths annually.

My advice is that when your physician recommends that you exercise, ask your fitness professional which exercise is right for you.
Side effects may vary, but will include reduced blood pressure, increased energy, decrease in weight, improvement in sleep and concentration, and reduction in depression and anxiety.  Other side effects may include improved grades for children, reduced symptoms of ADHD, and enhanced feelings of happiness.

by: Michael R. Mantell, Ph.D.

Obesity is not just a problem of adulthood. Yes, nearly 70% of adults are either overweight or obese.  But, sadly, approximately one out of three children between the ages 2-19 are also overweight or obese.

When I wrote my master’s thesis on obesity at Hahnemann Medical College way back in the 70’s obesity in childhood was not nearly the epidemic it is today.  The rates of obesity and overweight in childhood continue to escalate.  It’s an easy disease to diagnose but a very difficult one to successfully treat.

What is overweight and what is obese?  A body mass index of 30 or more is considered obese.  A BMI equal to or more than 25 is considered overweight.

Obesity is caused by a combination of over nutrition, inactivity and genetic predisposition.  80% of children who were overweight at age 10-15 were obese adults at age 25, according to one recent study. Another study found that 25% of obese adults were overweight as children. The latter study also found that if overweight begins before age 8, obesity in adulthood is likely to be more severe.

If you have a child who is overweight or obese, you know the pain he or she suffers. I believe it takes a family to help a family get healthy. You know that overweight and obese children are teased, discriminated against and suffer with feelings of isolation and depression.  And you also know the medical illnesses this disease brings your children:  cardiovascular disease, including high blood pressure, high cholesterol and Type 2 diabetes, as well as anorexia and bulimia.  Teaching healthy living skills to your children may not be easy, but it’s just about the most important thing you can do. Before you modify your children’s lifestyle choices, you may well need to modify your own.

Here’s a game plan for you to follow:

1. Identify specific choices and behaviors in your child’s lifestyle that lead to their overweight or obesity.  Inactivity? Improper Nutrition?
2. Set “SMART” goals—specific, measurable, achievable, realistic and timely.  For example, “My child will watch TV or be sedentary and play with digital games no more than two hours a day, seven days a week.”
3. Insure your home promotes healthier choices when it comes to diet by limiting high caloric “junk-type” foods and instead, having more fruits, veggies and greater supervision over portion control.
4. Food should never be used as a reward nor withheld punitively.
5. Verbally praise healthy choices, and avoid criticism, especially derogatory name-calling.  Encourage your child to be his/her best, not THE best.  Nagging, coercive techniques and mealtime battles never work.
6. Parents should be positive role models for physical activity that is fun and engaging.  Exercise and play WITH your children.
7. All children 2 years and older should be involved with moderately intense physical activity for a minimum of 30 minutes each day, and ideally for 60 minutes each day.  PE in school does not provide enough activity and the activity it does provide does not provide for developing healthy levels of fitness in children.

San Diego Fitness Psychology – 7 Things I Share with Todd Durkin

by: Michael R. Mantell, Ph.D.

There is no doubt that on the world’s fitness stage, “TD” is among the elite of the elite.  When he agreed to appear on my Saturday morning show on KOGO, “Your Personal Best,” I was ecstatic.  My heart rate soared like I just finished a cardio session at the club.

But when I read his “personal picks” for daily supplements in his terrific book, “The Impact Body Plan” and discovered that I was 7 for 7 on his list, I had to share “our” recommendations with you. The market is flooded with supplements, every fitness magazine and blog has suggestions, and in the end you need to find what works for you.  This list is only a great place to start.

Nutritional science and biochemistry have grown far beyond the simpler concept of nutritional supplementation through vitamin and minerals alone. Here is TD’s (and mine) top 7 to consider, with your physician’s approval of course.

1. Multi-vitamins.  Liquid multi-vitamins are best, with men thinking twice about adding iron and women being certain to do so (unless otherwise instructed by your health professional).  Suggested: First Choice liquid multi-vitamin.

2. Green drinks.  Want a full assortment of antioxidants, minerals, vitamins, polyphenols and probiotics, with a nice energy boost?  The recommended one below is packed with 64 ingredients that support nutrition, digestion, circulation and immunity.  Suggested:  Green Vibrance version 10.3 (honestly, version 10.3).

3. Ground flaxseed.  Seeds, seeds and more seeds.  Especially when they can decrease risk of grisly diseases like cancer, stroke, heart disease and diabetes.  Buy the ground seeds or grind them yourself.  I put them on nearly everything, including in my protein shake, so I can get about 3 or so tablespoons daily.  Suggested: Barlean’s 100% Organic Forti-Flax (San Diego company!)

4. Vitamin D.  Want to build stronger bones, protect against infections, keep a lid on weight and feel happier? This one is it.  Your doctor can tell you what level you need. Suggested: Nordic Naturals Ultimate Omega with D or simply Costco’s Kirkland D3, about 1,000-2,000 international units (again, depending on what your doctor tells you).

5. Green tea. When you are ready to sit back and relax while fighting off free radicals and get some anti-aging going on, drink some green tea.  Not only will your metabolism ramp up, research says your skin glow! Just don’t add any sugar, artificial poison, er, sweeteners or Jack Daniels.  Suggested:  Pure Inventions Green Tea Extract.

6. Protein Powder.  OK. Ready for some clarity?  Whey protein isolate is the top of the heap.  After that, eat slower absorbing egg protein. The former is suggested before and after working out.  While I suggest Proto-Whey, TD likes EAS Whey Protein Isolate or Jay Robb’s Whey Protein Powder Isolate.

Fish Oils. Sure eating nuts, fish, and flaxseed can offer you great doses of fish oils.  Omega-3 fatty acids with 4 grams total of EPA and DHA are recommended