Thursday, June 10, 2010
Healthy Eating: Think about what Grandma would do
8:29 am edt
I can’t take credit for the above topic—Washington DC’s NBC local affiliate ran a nutrition related
story on the topic. They gave 5 suggestions to healthy eating that could be tied into what would be considered
“old school” eating. Here is my spin on their suggestions:
1. Don’t eat an item with more than 5 ingredients: If you look back to when our grandparents’ generation,
food was less processed, which means less ingredients. The more processed a food, generally, the less healthy
that product will be for you.
Stay out of the “middle”
of the grocery store: When shopping;
try to stick to the perimeter of the store. You will find the majority of the processed junk in the middle,
while your fresh fruits, dairy, and meats tend to be on the perimeter. Stick to the perimeter when possible—the
majority of the food from “Grandma’s” era is on the perimeter and is healthy for you.
3. Don’t eat and watch TV at the same time: Eating in front of the TV leads to thoughtless
eating—same goes with eating at your desk in front of the computer during lunch. When doing this,
you are much more likely to overeat due to your mindset being elsewhere and not on what is going into your mouth.
Grandma didn’t eat in front of the TV and you shouldn’t either.
4. Don’t eat where you fill up your car: Take a look at the food that is at your local convenient store.
This is some of the worst stuff you can put in your body. These places are super convenient, but
are over priced and generally junk. They weren’t around in Grandma’s day, so don’t eat
If Grandma wouldn’t
recognize it, don’t eat it:
Think about a lot of today’s junk food— the candy, chips, sodas, etc. These are things
that were not in the same abundance as they are today. Grandma didn’t have Skittles or Chicken Nuggets
at every corner of the block. If Grandma wouldn’t recognize it, you might want to think twice before
eating it. So there it is—think about Grandma before inhaling that entire bag of
Doritos’s. I think they are some great nutritional guidelines. Let me know what
you think: firstname.lastname@example.org
in Health and Fitness,
Wednesday, May 19, 2010
Overweight kids and Bullying
Interesting Article from the NY times on the correlation between overweight kids and bullying:
10:09 am edt
Yours in Health and Fitness,
Wednesday, April 28, 2010
Attitude Truly is Everything As most people know, I am an elementary
physical education teacher, aside from my work in fitness. I have always said that I have the greatest
jobs in the world. I truly don’t have a job, I go to “school” and help people “move
and play” all day long. When you love what you do, it’s easy to be positive.
8:49 am edt
I was recently at an event with several other PE teachers from my area. Young,
old, and some in between—but I was amazed at the majority of the attitudes from my colleagues. Negativity
was everywhere—I know that it may not be as easy for some people to look at the positive side of life, but I was blown
away by people’s attitudes. I am the first to admit that teachers, along with nurses and firefighters,
are some of the most underpaid professionals out there, but people were finding any opportunity to complain about everything—the
kids, their colleagues, their administrators, the curriculum, the weather—you name it.
I’m sitting there listening
to these comments and just thinking to myself that these people will never get it. We, as educators have
an opportunity everyday to make a difference and impact a life. I can guarantee you that the kids can feel
that negativity even if they can’t put a finger on it. No one, young or old wants to be around negativity.
So, as I’ve stated before, choose your attitude—don’t let it choose you. Look
at the positives in life and realize when you are positive, life will tend to stay that way for you.
Yours in Health, Fitness and ATTITUDE,
Wednesday, March 24, 2010
10:32 am edt
Don’t drink your calories
is a common piece of advice I’ve given my clients over the years and it really seems to work. If you can avoid high
caloric beverages, the majority of individuals will improve their body composition.
It sounds simple, but there are so many people who have the hardest time avoiding these drinks. Whether it is sugary sodas,
specialty coffees, adult beverages, these drinks pack on the calories (and the pounds) without individuals even knowing it.
Just a couple of them a day, can quickly add pounds that will take work and effort to get off. Diet sodas aren’t much
better for you then their sugary counterparts, but at least you are consuming significantly less calories. Water is your best
option—makes you feel satiated, keeps us from a state of dehydration, and has zero calories ( I could go on and on,
but you get the point). Some people don’t like water and need a flavored alternative, so you may want to look into Crystal
Light or some of the flavored waters—just read the label and avoid the sugar (which means you are avoiding the calories).
If there was one modification to an individual’s lifestyle I would recommend, it would be following this guideline.
If you avoid drinking your calories you will have so many more calories to spend elsewhere.
Yours in Health and
Wednesday, March 3, 2010
1:50 pm est
Cookie-Cutter approach to Fitness
Ok—we’ve all seen the infomercials. Do this workout, follow our program
and you will go from unhealthy and unfit to Michelango’s sculpture of David. But how many of you
will buy what they are selling?
One of my best friends is a promoter of this workout—he is actually one of their “coaches” and had
wonderful success with their program. Now he is marketing and selling their program and DVD workouts.
He had wonderful results from their program---lost a ton of weight, got in great shape and actually got off of high
blood pressure meds because of his improvements. But, I truly believe this program falls into the realm
of a “cookie-cutter” approach to fitness.
This is totally my opinion and my
philosophy, but when a program has everyone do the exact same workout, there is a problem. Programs have
to be individualized. Everyone has imbalances, muscles that are tight, weak, and strengths---programs need
to take this into account. Any program that has everyone does exercise X, Y, Z, that I take issue with.
That doesn’t’ mean that these workouts won’t improve your fitness---they are intense and if you can
stick to the program you will see results. But, that doesn’t mean they are right for everyone.
These types of workouts can lead to overtraining and overuse injuries. I have another buddy, who
bought the DVD’s from my “coach” buddy had to stop the workout because he had an “overtraining”
injury to his back that I firmly believe came from the program.
Personally, I strongly feel that anything that can
get an individual active is a good thing. If this kind of program motivates you to move and exercise, then
for god’s sakes, do it. Our county is at a crisis level in terms of obesity. But,
take into account that fitness needs to individualized and that not everything works for everybody and not everyone will be
a supermodel from this program. If you’d like to continue this discussion, give me a holler at:
email@example.com Yours in Health and Fitness, Slim
Sunday, February 14, 2010
1:25 pm est
Sometimes "More" Isn’t Better
More weight, more reps, more sets, more time in the gym—for a lot of people out there, more
isn’t always better. Before one starts going over board and over doing it, an individual needs to be truly assessed
to figure out how to properly address the needs of the individual. I’m
not telling any of you to stop doing what you are doing, but I want you to work smarter and not necessarily harder. Trying
to understand what and why you should do something that will produce the desired results that you are trying to achieve. So
before you go overboard, consult with a professional who can help put you on the right path. In case you are interested, I
know some professionals who can help : www.romansfitness.com.
Yours in health and fitness,
Wednesday, January 27, 2010
The “KISS” Approach
People can make things so complicated, even something like fitness. Sometimes I think people
do it to prove how smart they are. Don’t get me wrong, I can be as guilty of this as anyone.
Instead of breaking down in simple terms what individuals need to do to improve their quality of life or achieve their
fitness goals, we as fitness pro’s can over-complicate things. “Eat this, avoid that, lift
heavy, do circuits, core-based workout—whatever it is can be a total turnoff to the fitness novice. If
you simplify thing---“Keep It Short and Simple” then you can use this as a great way to motivate and
not turn off someone who may be new to fitness. So, instead of making it complicated, I break it down to
these simple steps: 1. Train with increased intensity2. Make smarter food/beverage choices3. Burn more than you consume (calories in versus calories out) I know it sounds simple, but this is a great starting point. We, as professionals,
can turn off our potential clients by making things too clinical. Once we can get the client to make the
above changes, then we can go about customizing an individualized program to help them progress further. Questions
or comment: firstname.lastname@example.org Yours in health and fitness,
2:20 pm est
Wednesday, January 13, 2010
Hi everyone. Welcome to Romans Fitness’ initial blog. I’m James “Slim”
Romans and I co-own Romans Fitness LLC along with my brother, Matthew. We will embark on discussing numerous
topics in the health, fitness, athletic and nutrition world. Hopefully we can inform you about a variety
of areas within our realm of expertise, our observations, and our worlds. You won’t agree with
everything we feel or believe, but hopefully we can make you think a little. Although Matt
and I don’t see eye to eye on all training approaches and fitness philosophies, we can agree on this: people
need to move and be active. It is recommended by many health and fitness organizations that we get 30 plus
minutes of exercise at least 5-6 days a week. How many of us can say we actually get that?
Whether it is jogging, lifting weights, yoga, and swimming---WHATEVER, the goal has to be to get up and move.
The comforts and technological advances of our society have created a sedentary culture. Sitting
in our cubicles, hunched over and straining to read our computer monitors is just one of the many reasons that we are overweight,
immobile, and walking postural dysfunctions. So, get up and MOVE! Our
goal is to inform and educate---while hopefully amusing and engaging you as well. Look for frequent additions
to our blog. If you have any questions or comments, please don’t hesitate to email us at:
email@example.com, call us: 301-996-3301 or check out our website: www.romansfitness.com.
8:36 am est