The Magic Bullet For Weight Loss & Fitness Is……………………………


 

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Life is lived in color, but sometimes the answers remain black and white.  

Aloha, Ciao and Stay Healthy,

Joe

full color cover

Sometimes The Bastard Returns is available on Amazon.com Paperback: http://astore.amazon.com/fathfinobl-

20/detail/1492763365

 

Kindle: http://astore.amazon.com/fathfinobl-20/detail/B00HGVPCXG Obesity Undone, is available in both paperback and kindle versions at amazon.com51tXIOPTNwL._SY344_PJlook-inside-v2,TopRight,1,0_SH20_BO1,204,203,200_http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 For over three and half years I maintained a 130 pound weight loss, then last year I lost my way and found a relapse in obesity. I am discussing my battle with recidivism. **************The information, advice and opinions contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.*********** Obesity Undone, is available in both paperback and kindle versions at amazon.com http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition-ebook/dp/B008R8KA1Q and on Create Space https://www.createspace.com/3903024************The information contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.************

Should Exercise Be Fun?


vaca 2014 zuma panorama

6 months!

 

“…. to go into a cold gym takes a lot of discipline, boy, I’ll tell ya. … I never liked to exercise, but I like results.”   Jack LaLanne

CAM00364I was reading on one of the many Facebook pages I belong to and someone was asking about not feeling up to a workout.  Some of the responses suggested that workouts must be fun.  As I read them I had to ask myself two questions:

Are my workouts fun? Do they need to be?

My exercise routine is spit into two portions:

Strength training, in which I use weight lifting.

Endurance training, in which I use a combination of jogging, sprints, rope skipping and or the stationary bike.

Yes, I will admit that there is something exhilarating about pitting myself against cold, unyielding iron.  And, yes I do look forward to my mornings in the gym.  If I am pressed for time, I always get in some sort of weight training. While I do relish weightlifting, I’m not sure if the word fun would be an apt descriptor.

When it comes to jogging; I like the the time alone, free from distractions, outside enjoying the weather, but do I have fun? Not really. I am not even sure I even slightly enjoy the activity.  I am not really built for running, either physically or mentally, but because of the results I attain,  I get out there and I do it.

I do NOT believe that fun needs to be part of the criteria for going out and exercising, or even in  the choice of a particular exercise.  I pick and chose my routine for the results I am looking to achieve.  When I am bulking up and adding strength, my weight training is slower and the weights I use are much heavier.  I still jog, but I cover less distance and I do it at a much slower pace.  When I am leaning out, I decrease the poundage and I move at a much quicker pace.  I cover more distance when I jog, I do it at a faster pace and I include rope skipping and sprints.

No matter what my particular goal is, I always include both progressive resistance and endurance training.  They both contribute to the overall result I am striving to achieve.

Is fun important?  I guess it could be, but it isn’t a requirement.  Exercise is done to improve the overall quality of life.  While I don’t really consider my exercise routine fun, it makes much of the other activities that I engage in much more fun.

When I was pursuing my Chiropractic education, I spent hours upon hours studying for classes, quizzes, exams and boards.  Did I have fun during all that study time? I would have to say no, but it was necessary to achieve my goal.  I look at exercise much the same way.  My goal in regards to exercise is not to have fun during my exercise time; it is to achieve an improved level of fitness.

The fun is in the results —

-because I am fit, I am able to hike longer and more difficult trails.vaca 2014 lovin the beach

-because I am fit, I am able to participate more actively in beach and ocean activities

-because I am fit, I am able to live every aspect of my life much fuller and with much greater joy.

So, is fun a requirement when it comes to choosing an exercise routine? Perhaps to some, but it wasn’t to Jack LaLanne and it isn’t to me.  I am much more concerned with results. 

Taking into account travel to the track, then to the gym, showering and dressing — only about ninety minutes of my day is focused on exercise. While fun is nice; I prefer effectiveness, which in turn  improves the quality of  the remaining twenty-two and a half  hours (and, yes, I sleep better because of exercise) of my day.

*********************************************************************************

Life is lived in color, but sometimes the answers remain black and white.  

Aloha, Ciao and Stay Healthy,

Joe

full color cover

Sometimes The Bastard Returns is available on Amazon.com Paperback: http://astore.amazon.com/fathfinobl-

20/detail/1492763365

 

Kindle: http://astore.amazon.com/fathfinobl-20/detail/B00HGVPCXG Obesity Undone, is available in both paperback and kindle versions at amazon.com51tXIOPTNwL._SY344_PJlook-inside-v2,TopRight,1,0_SH20_BO1,204,203,200_http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 For over three and half years I maintained a 130 pound weight loss, then last year I lost my way and found a relapse in obesity. I am discussing my battle with recidivism. **************The information, advice and opinions contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.*********** Obesity Undone, is available in both paperback and kindle versions at amazon.com http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition-ebook/dp/B008R8KA1Q and on Create Space https://www.createspace.com/3903024************The information contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.************

Push Back Against Negative Energy!


 

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Life is lived in color, but sometimes the answers remain black and white.  

Aloha, Ciao and Stay Healthy,

Joe

full color cover

Sometimes The Bastard Returns is available on Amazon.com Paperback: http://astore.amazon.com/fathfinobl-20/detail/1492763365Kindle: http://astore.amazon.com/fathfinobl-20/detail/B00HGVPCXG Obesity Undone, is available in both paperback and kindle versions at amazon.com51tXIOPTNwL._SY344_PJlook-inside-v2,TopRight,1,0_SH20_BO1,204,203,200_http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333 For over three and half years I maintained a 130 pound weight loss, then last year I lost my way and found a relapse in obesity. I am discussing my battle with recidivism. **************The information, advice and opinions contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.*********** Obesity Undone, is available in both paperback and kindle versions at amazon.comhttp://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition-ebook/dp/B008R8KA1Q and on Create Space https://www.createspace.com/3903024

Focus On Burning Stored Body Fat; Not Simply Calories


 

 

Aloha, Ciao and Stay Healthy,

Joe

************The information contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.************

What is Stressful?


Jack LaLanne receives a Lifetime Achievement A...

Image via Wikipedia

In a recent column I asked the question;Should exercise be fun? In that posting I responded that I did not believe fun was an overriding factor in what exercises you should choose, or have any influence in whether or not you should exercise. I even opened up with a quote from arguably one of the fittest people who has ever graced the planet earth, Jack LaLanne, who often said, “…. to go into a cold gym takes a lot of discipline, boy, I’ll tell ya. … I never liked to exercise, but I like results.”

I stated in the blog post that I actually enjoy certain exercises, but I don’t believe I actually have fun exercising.  I went on to explain my rationale for opining that fun was NOT a factor in determining an exercise routine, that what was important was the fact that through exercise, one  would improve their health and fitness level and thus, have fun in other aspects of life.

I received responses ranging from agreement to some very vehement disagreement, most of which were sent to me via email.  Those who disagreed with me claimed a few common themes.  They stated that if they weren’t having fun, they may not actually workout and besides that by not having fun, working out could be too stressful and hamper progress.

I can understand those who might not want to exercise if they weren’t having fun, but come on its only an hour or so a day.  If everything you do, every hour of every day of your life is fun, then I can say with complete honesty — I envy you.  While I enjoy most aspects of my life, I can’t say that I have fun at everything I do.  Besides, simply enjoying activities does not always constitute fun.

The argument about stress is one of those comments that gets my Sicilian up. Now I am well aware that I may offend or insult some who are reading this.  Since I don’t get either offended or insulted, I am never sure what will offend or insult someone else. However, it is not my desire to do either; it is just my intent to give my honest assessment of the argument. Just be aware you may get insulted or offended, perhaps both. So, with that said…

…ARE YOU *&%$@#! KIDDING ME?!?!?!?!?!?!?!?!?

Have we really become such a weak society that an hour or so of exercise each day, an activity that will improve our overall health, fitness, well being and allow us to better cope with every day stressors, is considered stressful?!? This is almost as flat out silly as a comment I received regarding daily weighing being too emotionally draining.  I say that if either of these particular activities stress you out, then perhaps you need to consider what exactly is stressful and that stress is an unavoidable part of every day life.

Often times, it is all about perspective.  It is one of those life lessons I learned in the military.  When I put a certain situation in perspective, the perceived stress really isn’t all that intense.

So, if you feel that jumping up on scale once a day is stressful; think of our very brave military men and women jumping out of the way of enemy fire in Iraq or Afghanistan. Compared to their jump — is yours really all that stressful?

If you are stressed out because the exercise you must endure for an hour each day isn’t fun; think of the single mother or father who may be lucky to get an hour with their child(ren) because they are going from job to job so they can earn enough money to put food on the table. Is an hour investment in fitness really all that stressful?

How about the parents who haven’t worked in more than a year and the bank is ready to foreclose and make them and their children homeless.  Or how about a parent fighting cancer and coping with the possibility that they may not be around to care for their children. Or even worse, the parents that have to face the unimaginable, tragic and horrific diagnosis that their young child has cancer and may not be with them for Christmas this year.

I understand that at times I am harsh, and that this time I may be extremely so.  However, losing perspective and allowing perceived stress to win out over genuine stress cost me much, including all of my life savings, my marriage, my fitness, my health and almost my life.  We are facing an obesity epidemic.  An epidemic that effects both adults and children.  What is most disturbing is that it is an epidemic of our own making; an epidemic that requires inner strength in the form of  desire, determination and discipline to overcome.  So, if I get a little irate at whiny, mental weakness that some folks may turn into excuses, that others will take further into indolence and thus contribute to our obesity epidemic then I apologize — NO I take that back; I make no apologies for my effort to save a few lives and improve the quality of life for many more.

Aloha, Ciao and Stay Healthy,

Joe

************The information contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.************

To Prevent Injuries —- FOCUS!


I am not an esoteric sort of person.  I don’t believe much in signs being sent my way; however after this week, I might have to rethink that attitude.

I have had three signs telling me that I need to write a posting concerning injury prevention.  I will be posting this to both my fitness/weight loss

An injury to one is an injury to all.

An injury to one is an injury to all. (Photo credit: Wikipedia)

blog and my chiropractic blog, because it has significance for both.

I’m not trying to sell anyone out, and while I encourage comments, if you work out where I do, I ask that you not to speculate on who I am discussing.  It isn’t my intent to condemn or criticize any one individual, but to use these incidences as cautionary examples.

Can we prevent every potential injury while working out? Of course not.

No matter how focused we are, how proper our form is or how strong we are feeling — sometimes an injury can occur.  However, that doesn’t mean we shouldn’t take steps to prevent an injury.

Many people have different opinions about what is the most important aspect of preventing injuries, yes good form, as it pertains to an individual’s structure and function is important, and since I neither warm up nor stretch prior to a workout,(I know, let the condemnation begin), I don’t talk much about that.  To me there is no greater aid when it comes to injury prevention than focus and concentration.

I am astounded to see the lack of focus when I am at the gym, and that lack of focus comes not only from those working out, but on occasion, a personal trainer, which was one of my signs.

First off, let’s discuss the signs:

1-      I was in the middle of a set of seated rows, pulling the weight back when a person with whom I am familiar said hello to me.  Now, I don’t mean to be rude, but when I am in the middle of a set — I do NOT have conversations, or even acknowledge anyone else for that matter.  I am focused on the exercise, making sure that I am getting the most out of what I am doing, and also ensuring I don’t get injured.  When I am done, if the other person is between sets, I will go over apologize and say hello.  Well, this person must have felt rebuffed, because he then got in my field of vision and waved, then mimicked the exercise I was doing.  At that point, my concentration gone,  I simply let the handle go and stopped the set.

English: an exercise of shoulder

English: an exercise of shoulder (Photo credit: Wikipedia)

2-      This morning one of the personal trainers was training a group of three.  I was between sets and happened to glance over because of the loud conversation emanating from the multi-purpose rack. While one person was doing overhead presses, the other two and the trainer were rambling on and on about some topic not related to training.  Then, for some inexplicable reason, the person doing the overhead presses turned their head to the side and back a little, in the middle of a repetition.  I couldn’t believe the trainer did not correct this; does anyone not realize the stress and strain that intervertebral discs are under during an overhead press?  The spine can handle it because that stress is distributed evenly as long as the head is facing straight ahead, once twisting and torque is added to the equation —- the risk of bulging, herniation and or even fragmentation is increased.  Shocked at what I saw, I resisted the urge to say something, because I know it is pointless, I blocked them out and went about my workout.

3-      Finally, this morning, as I am driving to my office, a person is jogging on the sidewalk, when in the middle of the block the jogger decides to abruptly cross the street, directly in front of my car.  I gave a tap on the horn, but the jogger simply ignored me and then made another cut in front of another vehicle.  It was then I noticed the earbuds in each ear.  I was dumbfounded.  I mean really, blasting music or whatever, directly into your ears when jogging near, or in this case, in traffic?  Where is the common f*&^ing sense?

English: SAN DIEGO (Sept. 3, 2009) Fred Fusili...

My advice concerning focus is rather simple.  Once you, or another person, are approaching a barbell, dumbbell or any other weightlifting machine to perform a repetition or set, no conversation, acknowledgement or any other signs of contact should occur.  (Not including encouragement from a training partner or spotter) If you are doing the lifting, your attention should be focused 100% on the task at hand.  If you are nearing someone who is performing a set or repetition, show them that you respect not only the fact they are working out, but that you respect them.  Yes, I say hello to people, and on rare occasion have a conversation but only between one of my supersets or their sets, never when anyone is actually performing a rep, once my attention is directed at the exercise — that’s it, everything else is blocked out.

As far as headphones, I don’t think they have any place in an exercise routine.  The music, or whatever one is listening to, is nothing more than a distraction.  When I am jogging, I want to be in tune with myself; I want to be focused on the motion of my legs and arms, the pace of my breathing and yes the sounds around me; especially if traffic is nearby.

In the gym, when lifting weights, I use my auditory feedback to pace myself and garner feedback.  I get a kick out of everyone starring at the mirror, but they don’t realize the importance of sound as they are lifting weights.  Today, as I was doing leg extensions on an old Nautilus® machine; I listened to the chain clicking around the big old cam.  That noise allows me to know just where I am in the exercise, allowing me to pause just prior to the weight stack coming to rest.  While doing stiff legged deadlifts, if I hear the clang of the weights at the top, I know I’ve gone just a little too far; so I am listening for silence.

Additionally, if someone in the gym is in distress, I can hear their verbal cues that they may need assistance.  And, am I the only one who has ever had someone playing air drums bump into them when doing a set because they are more focused on their performance than others around them?

I know people are attached to their world canceling, isolating devices, but try working out without it for a few weeks.  Pay attention to every move, every breath, each and every bang and clang from the weights — and instead of detaching yourself from the energy surrounding you, become part of it.  You might realize you have been missing an important part of the experience.

This was a little long, but I hope that you can see the important of focus and concentration when exercising.  One little out of place twist or pull or step can cause a preventable injury.  So respect yourself, your surroundings and others — when the weight is being moved, keep conversation, not including a spotter’s encouragement, out of the equation until the weight is placed down or re-racked.

cali——————————————————————–OLYMPUS DIGITAL CAMERA

http://www.amazon.com/Obesity-Undone-Beyond-Weight-Edition/dp/1477624333

https://www.createspace.com/3903024

http://www.obesityundone.com/

Physical Culturist and Chiropractor, Dr. Joe Leonardi is the author of the life changing book, “Obesity Undone” and a contributor to NaturallySavvy.com and CarbSmart.com. He is available to appear on any talk radio, internet podcast or television outlet.

He has appeared on 94.3FM’s The David Maderia Show, What’s Weighing You Down, w/Dr. Marilyn Gansel on FTNS radio, Nurture and Nutrition on Blog Talk Radio, Low Carb Conversations with Jimmy Moore and Friends, BlogTalk Radio’s Toni Harris Speaks, Internet Radio: Cathie’s Talking, TV -35′s Storm Politics with Tiffany Cloud, WILK’s The Sue Henry Show, Magic 93′s Frankie In The Morning, WBRE’s PA Live, SSPTV’s News 13, Public Television WVIA’s State of Pennsylvania and Call the Doctor; Entercom’s Outlook on Northeast PA with Shadoe Steele, Citadel Broadcasting’s Sunday Magazine with Brian Hughes, Lisa Davis’ Your Health Radio; Hank Garner’s Podcast, Dr. Robert Su’s Carbohydrates Can Kill Podcast; and the one and only Jimmy Moore’s Livin’ La Vida Low Carb podcast.
Dr. Joe Leonardi also will come and speak to your group; to learn more about his motivational speaking fees and availability contact him at docjoeleonardi@betterlifeseminars.com and check out his website http://www.obesityundone.com/
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************The information contained herein is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.************

The Comeback Redux Episode 203 {282 lbs}


 

The Comeback Redux Episode 203 {282 lbs}

cropped-cali.jpgOLYMPUS DIGITAL CAMERAChiropractor and Physical Culturist Joe Leonardi discusses consistency, if you’ll notice the weight is the same, I was inconsistent this past week.

http://joeleonardicurriculumvitae.wordpress.com/

https://www.createspace.com/3903024

http://www.obesityundone.com/

Physical Culturist and Chiropractor, Dr. Joe Leonardi is the author of the life changing book, “Obesity Undone” and a contributor to NaturallySavvy.com and CarbSmart.com. He is available to appear on any talk radio, internet podcast or television outlet.

He has appeared on 94.3FM’s The David Maderia Show, What’s Weighing You Down, w/Dr. Marilyn Gansel on FTNS radio, Nurture and Nutrition on Blog Talk Radio, Low Carb Conversations with Jimmy Moore and Friends, BlogTalk Radio’s Toni Harris Speaks, Internet Radio: Cathie’s Talking, TV -35′s Storm Politics with Tiffany Cloud, WILK’s The Sue Henry Show, Magic 93′s Frankie In The Morning, WBRE’s PA Live, SSPTV’s News 13, Public Television WVIA’s State of Pennsylvania and Call the Doctor; Entercom’s Outlook on Northeast PA with Shadoe Steele, Citadel Broadcasting’s Sunday Magazine with Brian Hughes, Lisa Davis’ Your Health Radio; Hank Garner’s Podcast, Dr. Robert Su’s Carbohydrates Can Kill Podcast; and the one and only Jimmy Moore’s Livin’ La Vida Low Carb podcast.
Dr. Joe Leonardi also will come and speak to your group; to learn more about his motivational speaking fees and availability contact him at docjoeleonardi@betterlifeseminars.com and check out his website http://www.betterlifeseminars.com.
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************The information in the videos is for information purposes only and is not intended to diagnose or treat any disease or disorder. The posting and videos do not apply to those with an underlying medical or hormonal condition. I advise anyone embarking on a weight loss and fitness plan to have a thorough medical evaluation. You want to be sure that you are physically able to exercise and you don’t have any underlying medical conditions No guarantees are made or to be implied.************