Tuesday, September 28, 2010

Push Harder PEOPLE

I've been thinking so much about effort recently.  I know that people are out there doing their workouts, but how much are you really working out?  People ask me all the time how many calories you burn in a workout.  I think the easiest answer (for those of us who don't have heartrate monitors) is using simple math.

Resting Effort 1 calorie per minute

Max Effort 10 calorie per minute

Just use simple 10% deductions from Max Effort to figure out about where you are.  For example, at Fit Club Butler today we did Turbo Fire HIIT 15.  It's a killing great workout that I know a little bit.  There are a couple breaks and a nice warm-up and cool-down.  I would guess I was about 70% effort in this one.  I could have worked a little bit harder, but because I didn't know all the moves yet, I was a little slow to start some of them.

Thus my calories would be about 15min x 7 = 105 calories burned. 

Many people might say this is underestimating, and maybe it is, but I would rather underestimate than over any day of the week!  Also, this system allows for warm-ups, cool-downs, stretches, and breaks.  Frankly, all-out Max Effort is more than 10 calories per minute for most of us, but that is inaccurate unless you only count the time that you're actually working out, no breaks included!  Also, this makes quick simple math easy :)

Here's the point.

People!  Listen Up!

If you have to be there working out anyway - WHY NOT push yourself close to your max?  Going nice and easy and taking lots of breaks doesn't make the time pass any faster!  45 minutes still lasts 45 minutes if you're going at 50% effort or 90% effort.  In fact, 90% will make it seem like it's passing faster, because you can't think about anything other than staying on your feet and keeping going!

I have worked with and worked out with clients and friends who range the whole spectrum of this.  Some will go at what looks to me like 25% effort and think they're getting a great workout in.  Some will go at 85% effort and be angry that they didn't push harder in the end!

Pay attention to your form and keep it clean!  This is absolutely critical!  Assuming your form is clean - PUSH HARDER!  Last time you finished a set of push-ups - can you honestly tell me that you couldn't have done 1 more?  Really?

Honestly?

Last time you were doing crunches - and you took a break mid-set - can you really tell me that you HONESTLY couldn't do one more crunch before your break?  Really?

Look at yourself in the mirror and answer this.  If you are being honest and pushing to failure, then HELL YES!  You're kicking ass and taking names :)  But for the other 99% of us, it's time to step it up.

I'm taking this as a personal challenge to get the most out of every set and every exercise I do from this point on.  I promise you - if we're working out together (in real life, in spirit, or in WOWY) I will be working harder than you.  Try to keep up.

Monday, September 27, 2010

2010-09-27 Coach Check-In

Guys!

I missed last week's check-in!  I know...... lazy, but I was sick and in bed the whole weekend!  A pretty short check-in today, I have a friend coming for a P90X workout in a few minutes, we're going to knock out Chest/Back and Abs.

I did One on One on One Leg for Legs by Tony Horton for the first time a couple days ago, and here I am 4 days later still so sore!  What a great workout.  Something really special about working out on one leg, that works your core and balance so much.

I want to encourage you guys to utilize our Motivation/Accountability thread.  If you've never used a forum before, don't be scared, it's just our team using it.  You just use your beachbody login and jump in.  Bookmark the thread and check in every day.

Some of us have a huge group of real life people who motivate and encourage us every day, that's amazing and awesome.  Most of us (like me) don't!  We have to surround ourselves with people that we want to fit in with. 

Look around at groups of people walking around the mall.  Don't they all dress the same?  You see 4 guys walking down the street, all baseball caps and flip-flops.  3 girls at the movie theater all straight hair with sunglasses on their head.

(possibly poor examples - but go with me here)

We need to surround ourselves, at least virtually, with people that we want to emulate!  These forums are a perfect chance to do that!  Come by, introduce yourself and check in.  Not just on the good days (those are easy!) but on the sloppy nutrition days, and on the days that we miss a workout!

It's a long journey guys.  Not just 90 days, but for the rest of our lifetimes.  Making huge lifestyle changes is so difficult if not impossible alone.  You don't have to be.  Do this with me!

Here's a link to our thread.  COME WITH US!
http://teambeachbody.com/connect/message-boards/-/message_boards/message/70564711

If you don't have a beachbody account - it's FREE!!!!  To join my team, simply go to:

www.BeachbodyCoach.com/stevemcknight

To Sign up for me as your Totally Free Beachbody Coach:
Click "Join" then scroll down a bit, and click "Try Free Membership" - that will assign you under me for any help you might need in your journey!

Steve McKnight
Certified Personal Trainer, N.E.T.A.
Independent Beachbody Coach
412-735-0706
stevemcknight@beachbodycoach.com
gtalk: stevemcknighttpt@gmail.com
facebook: www.Facebook.com/SteveMcKnightTPT
---->  www.KnightFit.com  <--- Follow my blog!

Sunday, September 26, 2010

New 4 Week Phase

I just got done writing this phase for a friend.  She wanted to mix it up and work different programs.  I figured I would post it here for anyone looking for something new and a different way to mix up your workouts.


WEEK 1
Mon: P90X: Chest/Back
Tue: Insanity: Pure Cardio
Wed: OoO: Just Arms (Insert Shoulder move every set)
Thu: P90X: Yoga X (first 50 minutes)
Fri: Turbo Fire FIRE 45
Sat: P90X: Interval X

WEEK 2
Mon: P90X: Core Synergistics
Tue: Insanity: Plyo Cardio Circuit
Wed: P90X: Shoulders and Arms (Everything on One Leg!)
Thu: Insanity: Core Cardio and Balance
Fri: Turbo Fire: HIIT 25, Stretch 10
Sat: P90X: Legs and Back

WEEK 3
Mon: Insanity: Cardio Power and Resistance
Tue: OoO: 30/15
Wed: Turbo Fire: HIIT 20
Thu: OoO: FoY
Fri: OoO: Diamond Delts
Sat: KnightFit Cardio Circuit 2 (3x!)

WEEK 4
Mon: P90X Chest/Shoulders/Tri
Tue: Insanity: Max Cardio Conditioning
Wed: P90X Back and Bi
Thu: Turbo Fire Core 20, HIIT 15
Fri: P90X+ Upper Body Plus
Sat: Insanity: Max Interval Circuit

**Abs should be worked 2 or 3 times a week, always with a day in between.  Use any combination of P90X: Ab Ripper X, P90 Ab Ripper 200, OoO Killer Abs, P90X+ Abs/Core Plus, Insanity: Cardio Abs, Insanity:
 Insane Abs, OoO Iso Abs, OoO Ab Ripper 2, BodyRock Ab Destruction

Thursday, September 23, 2010

Arnold Lifting

I'M BACK!

Just coming out of a 4 day cold that sidelined me for my workouts and nutritionally (no excuse, just dropped the ball) and feeling so great again, I restarted my Phase 18, since I was only 5 days in when I got sick anyway.  I'm running out of town for the day and will post more about this tomorrow, but just wanted to get my logs up.

This is straight out of Arnold's book for adding some size.  It's a lot more sets than I'm used to and heavier lifting than I've been doing as well.  I wish I had a spotter here to lift even heavier, but solo, I can only put up, what I know that I can put back.  The numbers aren't great, but the first week, I just wanted to get them done and feeling good about it.

Wednesday, September 15, 2010

P90X One on One: Shoulders and Arms Review

Great new workout.  I love that all the shoulders are first and all the arms are second.  Nice new take on things.  I did a worksheet for it, anyone who has the disc can email me for a Open Office copy of it, I included the Forearm and burnout set that I put at the end to totally demolish my arms :)


I should just say how much I totally love the One on Ones.  I love the format, I love Tony being the nut he is, and I love that I get a nice new surprise each month in the mail.  I can't wait until next month's "Back and Base" workout - Tony claims it's one of the hardest routines he's done in years!  OOOOOOOOOOOOOOH!

Cheating is Over!

OK guys! Cheating is OVER!!!!

Time to step it up! I just got off the phone with a client who finally saw the light that it's entirely possible to attend a party/function/fast food joint/whatever and enjoy it completely without cheating nutritionally!

I know this better than anyone, for those of you who read my blog about my eating disorder - it's a battle everyday - some days more than others, but it's always a battle. I'm sick of it and I'm ready to win.

The past is over. Forget it. Draw a line in the sand - NO MORE!

If you have the urge to cheat - YOU CALL ME! If I'm working or don't answer, call someone else and tell them that you're feeling the urge to cheat and eat something crappy. I promise in a 5 minute conversation, you'll feel much less (maybe not at all) like cheating. If you talk to me for 5 minutes and still want a cookie, go ahead and have it - I won't say a word. Just give me a chance!

We had a new morning fit club test run today and it went really well. One on One Core Cardio Intervals along with a Kickboxing class today. It was good - I'd like a little bit more burn next time, so I'll have to just bring it more.

My streak is 6 days today - Everyone here can make at least a week of:
1. PERFECT NUTRITION.
2. Exercise (the easy part)
3. Logging in here (the easier part)

PERFECT NUTRITION guys. Don't accept anything else.

Steve
KnightFit.com
412-735-0706

Tuesday, September 7, 2010

Birthday Deep Thoughts

Fresh Starts

Everyone loves a fresh start right?  I talk to so many people that say, "I have Monday, November 1st circled to start P90X"  or "OK, I missed Tuesday's workout, so I'll restart the week on Monday!"  My simple answer is:

What are you waiting for?

Stop waiting.  Now.  Stop it!

Every day, your body gets older and fatter.  Don't have time for a full 60 minute P90X workout?  OK, fine, do 25 minutes of it!  Doing 25 minutes of a workout isn't half as good as the whole thing!  It's 8,000,000 times better than nothing!  Change your thinking process!

I talk to so many people who get a new workout delivered in middle of the week, and then sit there and wait for Monday to start.  This is silly - open the box and START!  You don't have to wait until you go grocery shopping to start eating right, but so many people do.  FRESH STARTS...... UGH!

Take it from me - if you keep waiting for a good solid fresh start every time you hit a bump in the road, you'll be waiting your entire life.

Get moving.  Get motivated.  GOOOOOOOOOOOO!

Steve
KnightFit.com

ps.  Every single minute hits starts at :00 :)

Sunday, September 5, 2010

Coach Check-In 2010-09-05

Hey guys - I don't have as much time as normal today, we just finished Fit Club and knocked out Insanity: Plyo Cardio Circuit which was BRUTAL!  I haven't done it in a while, and man o man, I forgot what a serious workout that is.

This week, the team has taken a HUGE step forward.  First, I want to welcome the new people to the team and especially shout out to Mark G and Juan J who are taking their fitness to the next level and joining me coaching.  It's such an amazing ride, and I can't wait to see where your journey leads you.

We started our accountability boards this week finally.  I'll be putting a link up on my blog, but for now, here it is:

http://teambeachbody.com/connect/message-boards/-/message_boards/message/70564711

All you have to do to post is use your Beachbody Log-in and there you go.  Bookmark this page and check up on it daily.

This is the absolute, no-nonsense, number 1, sole reason why I made it through my 90 days.  Had I been alone, I would have certainly quit this program the first time I went through.

Here's the deal - I always talk about finding people around you to workout with right?  That's great and is TOTALLY important to do.  However, that's not the end of it.  They can't workout every single day of the week.  We do.  We have the same goals as you.  We want to lose weight, get healthy, get ripped and want to help you stay on track. 

One of my closest friends in the world is someone I met on those boards a couple years ago.  It's a family of people who are rooting for you.

That being said.

Here's the challenge:

110 days till Christmas Streak Challenge.
How many days can you put up in a row of 3 things?
  1. Post on the Apple a Day message board every day.
  2. Eat only from the top two tiers of Michi's Ladder.
  3. Exercise every day.
Here are the follow up rules.

1. Post on the Apple a Day message board every day.  Ok, I know sometimes we're traveling or whatever, so here's what you can do.  If you have to miss a day, text me or any one else from the boards.  We'll put your accountability up.  It's important to know that people notice when you're M.I.A. so get here!  Your body doesn't take a break trying to get older, you don't take a break trying to get younger!

2. Eat only from the top two tiers of Michi's Ladder.  (or follow the Primal Blueprint 100% if that's the route you are going.  I personally am doing both.)  NO CHEATS!  That's the idea here.  If you cheat or fall off the wagon - fine, but you start a new streak tomorrow. For me, a cheat meal too often spikes a binge, so I can't allow that for my life, so cheat if you want, but you start over.  The idea is to string as many 100% clean days together as you possibly can.  What's you number?

3. Exercise every day.  Yes - you get a rest day.  Rest is important.  One rest day per week is fine (the weeks go Sun-Sat in my book) I suggest following a program.  If you are doing P90X - great, keep to the schedule.  It was researched and made in that order for a reason.  If you are doing Turbo Fire - great, follow the book!  If you mix things up, great, but if you miss a day, that's your rest day, if you miss a second day that week, guess what?  Start the streak over.  100% Clean is the goal.

That's it.

I'll be posting my accountability as always on my blog and on the Apple a Day thread.  Show up.  Get fit.  Get healthy.  Stop the excuses!

ps.  Here's how I'll be logging my accountability:

Accountability: 9/5 (streak 7)
  • Nutrition: A
  • Insanity: Plyo Cardio Circuit

The B.E.D. Binge

In BED, a binge may not have a readily definable beginning or end and may last for days, rather than for an hour or two as is typical of bulimia or the bingeing anorexic.  The duration of the binge can vary greatly.  Binge days are more the norm than are discrete binge episodes.  Some binges end with the sufferer going to sleep;others continue for days; and still others take the form of continuous snacking throughout the day with no defined meal times.  In some cases, the BED binge takes the form of a night eating, with excessive calories being consumed mainly between 6pm and going sleep.

It may be characterized by:
  • Rapid Eating
  • Eating when not physically hungry
  • Eating until uncomfortably full
  • Eating alone to avoid embarrassment
  • Feeling disgusted with oneself, depressed, angry, or very guilty after over eating
Binge eating can become a problem at any age, although BED is more likely than other eating disorders to develop later in life.  Most people who seek help for BED are older, 30+.  Men are more likely to develop BED than other eating disorders.  Those with BED usually eat for emotional reasons: comfort, avoid upsetting situations, numb painful emotions, or distract themselves from boredom.  Some are unable to report a specific trigger for a binge but may report a feeling of low-level, persistent tension and anxiety that is relieved by binge eating.  At times the BED beinge has a dissociative quality, resulting in the obese binge eater, "numbing out" or "spacing out."

More on this to follow, but you talk about describing what I've gone through as a text book case, and this is it.

Saturday, September 4, 2010

OoO Ab Ripper 2 Review

Hey guys -

As many of you know, Tony Horton has been recording the test workouts for P90X: MC2 - the sequel to P90X.  More Xtreme, More Xciting, More X!!!

Today, I tried the new test dvd called P90X One on One: Ab Ripper 2 for the first time.  21 moves in 35 minutes all targeting core and abs.  Let me just tell you....... OUCH!!!!

It was spectacular and so fun to do all new ab moves.  Many of the moves are much bigger range of motion than regular Ab Ripper, which engages much more of your core, including lower back.  I'm so happy to see this, because the lower back seems like the one single part that so many people have trouble with above all others.

At the time of taping, Tony's not sure if they'll cut this workout down to 15-18 minutes like Ab Ripper X or leave it as a stand-alone 40 minute killer crushing workout.

I'm pretty mixed on it, I loved today, but would also love to have a great ab/core routine that's 15 minutes long to tack on the end of every other day's normal workout. 

Killer moves Tony!

Friday, September 3, 2010

P90X/Insanity Muscle Blast Schedule

I got this from Ryan - I'm not sure I'm going to do it, but wanted to pass it along.  It looks great!

---------------------------

This program is like an accelerated P90X program with Insanity thrown in the mix. It is designed to maximize muscle development in a shorter period of time, but is a little light on cardio, so you may want to add more cardio here and there if you have time for “doubles”.

PHASE 1

Week 1
Monday - Insanity Warm-up • X- Chest/Back • Abs*
Tuesday – Insanity workout*
Wednesday - Insanity Warm-up • X- Shoulders/Arms • Abs*
Thursday – Yoga*
Friday - Insanity Warm-up • X- Legs/Back • Abs*
Saturday – Insanity workout*
Sunday – Rest or X-Stretch

Week 2 – Muscle Blast Phase 1
Monday - Insanity Warm-up • X- Chest/Back • Abs*
Tuesday - Insanity Warm-up • X- Shoulders/Arms
Wednesday - Insanity Warm-up • X- Legs (& Calves)* • Abs*
Thursday - Insanity Warm-up • X- Chest/Back
Friday - Insanity Warm-up • X- Shoulders/Arms • Abs*
Saturday - Insanity Warm-up • X- Legs (& Calves)*
Sunday – Rest or X-Stretch

Week 3 – Muscle Blast Phase 1
Monday - Insanity Warm-up • X- Chest/Back • Abs*
Tuesday - Insanity Warm-up • X- Shoulders/Arms
Wednesday - Insanity Warm-up • X- Legs (& Calves)* • Abs*
Thursday - Insanity Warm-up • X- Chest/Back
Friday - Insanity Warm-up • X- Shoulders/Arms • Abs*
Saturday - Insanity Warm-up • X- Legs (& Calves)*
Sunday – Rest or X-Stretch

Week 4 –Recovery Week
Monday - Yoga*
Tuesday - Core Synergistics
Wednesday - Insanity Core Cardio & Balance
Thursday - Yoga*
Friday - Core Synergistics
Saturday - Insanity Max Recovery
Sunday – Rest or X-Stretch

PHASE 2

Week 5 -
Monday - Insanity Warm-up • X- Chest/Shldrs/Tri’s • Abs*
Tuesday – Insanity workout*
Wednesday - Insanity Warm-up • X- Back/Bi’s • Abs*
Thursday – Yoga*
Friday - Insanity Warm-up • X- Legs/Back (or Legs/Calves)* • Abs*
Saturday – Insanity workout *
Sunday – Rest or X-Stretch

Week 6 – Muscle Blast Phase 2
Monday - Insanity Warm-up • X- Chest/Shldrs/Tri’s • Abs*
Tuesday - Insanity Warm-up • X- Back/Bi’s
Wednesday - Insanity Warm-up • X- Legs (& Calves)* • Abs*
Thursday - Insanity Warm-up X- Chest/Shldrs/Tri’s
Friday - Insanity Warm-up • X- Back/Bi’s • Abs*
Saturday - Insanity Warm-up • X- Legs (& Calves)*
Sunday – Rest or X-Stretch

Week 7 – Muscle Blast Phase 2
Monday - Insanity Warm-up • X- Chest/Shldrs/Tri’s • Abs*
Tuesday - Insanity Warm-up • X- Back/Bi’s
Wednesday - Insanity Warm-up • X- Legs (& Calves)* • Abs*
Thursday - Insanity Warm-up X- Chest/Shldrs/Tri’s
Friday - Insanity Warm-up • X- Back/Bi’s • Abs*
Saturday - Insanity Warm-up • X- Legs (& Calves)*
Sunday – Rest or X-Stretch

Week 8 –Recovery Week
Monday - Yoga*
Tuesday - Core Synergistics
Wednesday - Insanity Core Cardio & Balance
Thursday - Yoga*
Friday - Core Synergistics
Saturday - Insanity Max Recovery
Sunday – Rest or X-Stretch

PHASE 3 (optional)

Week 9 – Muscle Blast Phase 1 & 2 Combo
Monday - Insanity Warm-up • X- Chest/Back • Abs*
Tuesday - Insanity Warm-up • X- Shoulders/Arms
Wednesday - Insanity Warm-up • X- Legs (& Calves)* • Abs*
Thursday - Insanity Warm-up X- Chest/Shldrs/Tri’s
Friday - Insanity Warm-up • X- Back/Bi’s • Abs*
Saturday - Insanity Warm-up • X- Legs (& Calves)*
Sunday – Rest or X-Stretch

Week 10 – Muscle Blast Phase 1 & 2 Combo
Monday - Insanity Warm-up • X- Chest/Back • Abs*
Tuesday - Insanity Warm-up • X- Shoulders/Arms
Wednesday - Insanity Warm-up • X- Legs (& Calves)* • Abs*
Thursday - Insanity Warm-up X- Chest/Shldrs/Tri’s
Friday - Insanity Warm-up • X- Back/Bi’s • Abs*
Saturday - Insanity Warm-up • X- Legs (& Calves)*
Sunday – Rest or X-Stretch


*Notes:
- On the X-Weight days, use an Insanity warm-up, then skip the P90X warm up, but do the stretch…then the weights.
- On the X-Leg day on the weeks with back-to-back weights, since you will already be working Back twice, you can either fast-forward through the Back and just blast the Legs, or do Calf raise exercises during the Back portions since calves are extremely neglected in this program. Another option is to substitute with One on One’s “Bun Shaper”.
- For abs you can choose an ab workout from your favorite program, but make it a good one!
- On weeks 1 & 5 where it says “Insanity workout”, use any of the Cardio workouts (Not the recovery workouts). Or if you want, you can substitute Interval Plus or another high cardio workout.
- Yoga can be Yoga X or a One on One Yoga.
- This program is very light on Cardio, so you may want to do “doubles” on some days and add a cardio workout

Profile of a Binge

From Binge No More by Joyce Nash, Ph. D.

Profile of a Binge

Eating disorders present many faces, and binge eating is often part of the presentation.  According to the American Psychiatirc Association, a binge is characterized by losing control and eating, within a discrete period of time - usually two hours - an amount of food that is difinitely larger than most people would eat in a similar period of time and under similar circumstances.  However, tmost ordinary people define a binge as just losing control over eating.  Factors like the amount of food eaten, numbers of calories consumed, or eating because of negative emotions are less important than the feeling of being out of control.

Some binges involve eating large amounts of food; some just a bite of something forbidden.  For many people with an eating disorder, but especially for those who are anorexic, a binge may mean eating anything at all, regardless of quantity.  Eating high-fat or high-calorie food, eating in unusual places (as in the car,) or eating a particular times of day, for example, at night, may cause many people to label eating as a "binge".

Some binges have a distinctive beginning and end and occur within a discrete time period' others seem to have a less discernible course and may last for days.  An example of the latter is the "grazing binge", which involves eating more or less continuously throughout the day.  Feeling out of control is the hallmark of all binges.  Binge eating refers to eating that results from the loosening of constraints that define a desired way of eating, leading ultimately to a perceived loss of control over eating behavior.

Whoa.  This is me.  Even when I was in therapy for my B.E.D., I never heard it described quite this well.  I'm going to travel back in time to my last binge and see what started it off.

I was coming home from Washington D.C. where I attended the Beachbody Gameplan training event.  Things were great, I was super motivated, but (if you watched my video you know this) I blew out a tire and had to replace all 4.  This was an extra $800 that I wasn't planning on spending.  I started thinking about money on the way back and getting worried about what winter's going to bring.

I needed gas, so I stopped at a rest stop and bought a tank (another $40) which frankly, isn't a deal breaker for me.  I'm doing ok with money, but all the costs of the trip seemed to be adding up and got overwhelming.  When I went in for a coffee, I spotted these little quarts of ice cream (not so little actually) and thought, "What the hell, I deserve it."  In 2 minutes I was walking to my car with 2 quarts of ice cream and a brick of peanut butter fudge.  I thought, I didn't use my "cheat meal" for the 21 day challenge this week, so this will count, no worries....

I devoured that stuff and in 30 minutes I was at the Irwin exit - still a solid hour from home.  I stopped - again, without thinking, and hit the Taco Bell drivethru.  3 tacos, the flat pizza thing, nachos and large pop later, I was driving again.

I was about a mile from home and thinking about what I was going to do that night, probably a movie and some PS3 was going to be the nights fun.  I didn't even know what I was doing, compeletely out of control, I hit the gas station near my house and walked out with 2 more quarts of cookie-dough ice cream, 2 king size reeses cups, a family size bag of lime flavored chips and cheese dip.

I ate all of that during the first hour of the movie.

Guys - this is out of control.  Even just writing this - frankly, makes my mouth water.  I want this food - but you know what - I want to beat this addiction more.  I want to be ripped more.  I want to be healthier and live longer MORE.

It's time for change.  It's time to make public and admit my struggles.  It's time to address them for real, not by just sneaking off to a therapy session and lying to my friends about what I'm doing.  Full disclosure from now on.

No more games.
No more lies.
No more bullshit.

This is my line in the sand. 

Thursday, September 2, 2010

Binge Eating is NOT a Moral Failure

Hey guys - this is going to start my series on Binge Eating Disorder.  I don't know how many of you are aware that I've struggled with this for years.  It wasn't until about 2 years ago that I finally sought help and began taking steps towards ending this nightmare.  Recently, (for the past 6 months or so) I've noticed that I've slowly been slipping back into some of my old habits.  While still hitting all my workouts, my "cheat meals" began getting out of control and bigger and bigger.

An example of a "cheat meal" from just last week.  (This was all one sitting, while watching football)
  • Pizza Hut Big Italiano Pizza
  • 2 - 2 Litters of Diet Pepsi
  • 2 Quarts of Cookie Dough Ice Cream
  • 2 King Size Reeses Peanut Butter Cups
I'm not proud to put this out there, but for those of you who also struggle with B.E.D. (Binge Eating Disorder), I want you to know, that you're not alone.

Here's an excerpt from the book "Binge No More" by Joyce D. Nash, Ph. D.

"Binge eating is not a moral failure.  Contrary to popular belief, binge eating is not the result of carbohydrate craving or an addiction to sugar or food.  And it does not result from yo-yo dieting (losing and the regaining weight mulitple times).  Bing eating is part of a disordered eating pattern that many qualify as an eating disorder.

Most often, binge eating is associated with bulimia nervosa, an eating disorder characterized by binge eating followed by attempts to compensate for calories consumed.  Binge eating is also the central feature in a recently recognized eating disorder - B.E.D.  Less well-known is the fact that many people who suffer from anorexia nervosa also binge periodically.

In addition, untold numbers of people have subclinical eating disorders - any of a number of conditions that do not meet that stringent criteria necessary to ualify for a diagnosis of anorexia or bulimia - or they are so preoccupied with food and weight that their eating behaviors are not "normal".  Often they also struggle with some form of binge eating.  Taken together, millions of Americans are in the grip of both a binge eating problem and disordered eating.

At any given time, tens of millions of people - more than a quarter of all adult men and half of all adult women - are dieting, even if they aren't overweight.  Many see themselves as binge eaters.  Of those seeking treatment for obesity, an estimated 20-50% are binge eaters.  The more severely overweight a person is, the more likely it is that binge eating is a problem.  Younger and younger children are also dieting, which is often a precursor to binge eating.  As a result, disordered eating is reaching epidemic proportions.

Mary Ann: Mary Ann spoke tearfully.  "When it comes to eating, I lose it.  I have a stressful job that keeps me running all day long.  When I get home at night I'm exhausted.  After I get everyone's dinner, I'm ready to collapse.  That's when the eating really starts.  It's not hat I'm hungry.  I just want to stop thinking about everything I have to do, and eating helps me do that.  But I dont like how I look or feel.  I don't feel like having sex anymore, and that's causing trouble in my marriage."

Does this sound familiar to anyone out there?  More on this tomorrow, as I continue to learn more about myself, I'll continue to pass it along to you.  Friends, you're not alone if you struggle with this.  It's a long journey, but I'll be here with you until the end.

Wednesday, September 1, 2010

KnightFit Cardio 2: Good Luck With That

Here it is - this weeks workout. It's tough - no lie - pace yourself and take breaks. The goal would be repeat it 2-3 times depending on your fitness level. Warm up and stretch before starting any workout and make sure to cool down and do a good stretch after.



Print out this worksheet and write your reps down between sets.  You can always try to beat your numbers from last time, or beat my numbers from the workout.