Setting Realistic Fitness Goals

Think about it. How many times have you or someone you know set a huge goal to lose 50 or more pounds, or exercise for an hour six days a week, only to fall off the wagon a few weeks (or days) later? The truth is that even when people have the best of intentions and the willpower to set out and do something grand, without a plan and a realistic goal they stumble—and are more likely to fail.

When you first set a goal, you're full of energy and completely motivated, but over time those feelings can wane and your overzealousness can push you to do too much too soon. The fix is to define a progressive set of fitness goals that build on one another to help propel you toward that big dream or aspiration. Breaking a big goal into smaller, realistic goals can help you both mentally and physically. This method can also help you improve your fitness level gradually and safely, which helps to build confidence. The first step to setting realistic goals is to really think about your goal and write it down.

Then, ask yourself these three questions: 

1. How big is the goal? Is your goal only attainable in three months or more? If so, make a or goals to get you to that long-term goal. Ideally, you should be able to reach the smaller goal in two to six weeks.

2. What does it take to achieve the goal? This question addresses your goal's frequency. If reaching your goal requires five workouts a week, but you can only get a babysitter two days a week, then you need to scale back your goal. Be realistic about what time you have to devote to the goal and be honest about your fitness level. Building your fitness base takes time, and being smart about increasing it will help you stay injury-free. As a general rule, never increase your weight lifted or your minutes exercised by more than 10 percent in any given week. Slow and steady really does win the race!

3. Can you see yourself reaching the goal? You want a program that you can stick with for the long haul—not just this week. Be completely honest with yourself and ask if you can realistically see yourself doing what it takes to achieve the goal at hand. If you can and it meets the above criteria, then you probably have a goal !

Article taken by Jennipher Walters, Certified Personal Trainer and Fitness Instructor
http://www.sparkpeople.com/resource/fitness_articles.asp?id=1595

An Enlightening Message. ...

This excerpt from Nelson Mandela is Physician for Living's vision; our desire for each and every one of our clients to understand their own power; their significance, and essential being. We hope you enjoy it as much as we do.

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.  It is our light, not our darkness, that most  frightens us.
We ask ourselves, who am I to be brilliant, gorgeous, talented, and fabulous? Actually, who are you NOT to be?
Your playing small doesn't serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you.
We are born to manifest the glory of the spirit that is within us, and as we let our own light shine, we actually unconsciously give other people permission to do the same.
As we are liberated from our own fear, our presence automatically liberates others.

-Nelson Mandela, 1994

The Sonoma Diet

There are so many diet and weight loss programs out there! For those of us who want to lose weight or even just tighten and firm up, it's hard to know which programs really work, and provide the best results. My wife and I love to cook and we enjoy eating with friends. I am of the mindset that eating food should be an enjoyable experience, not a guilty one. We should love what we eat!
"The New Sonoma Diet stresses enjoying food, not avoiding it. The secret, of course, is enjoying the right foods in the right amounts. That's the only healthy way to lose weight. The Sonoma Diet works because we’ve inherited from our Mediterranean friends a legacy of delicious, nutritious foods with very few calories. What’s more, many of them are proven to be protective against heart disease and other serious illnesses. We call these “Power Foods.”

• Beans
• Almonds
• Bell peppers
• Blueberries
• Whole Grains
• Broccoli
• Citrus
• Grapes
• Olive oil
• Spinach
• Strawberries
• Tomatoes

"The New Sonoma Diet will help you embrace a way of eating that encourages healthy habits, mindful choices, and an appreciation for the best nourishment available. The success of the Sonoma Diet centers on that the rewards of delicious food, a slimmer waist, and energized lifestyle don’t fade over time as they do with so many “diets,” it truly becomes a lifestyle choice you don’t want to give up!"

http://www.sonomadiet.com/

THE "YOUTHFUL" YOU

With the passage of time we loose volume in the face. Loss of volume results in sagging of the face. Our face is much like an inflatable balloon. If the balloon is fully inflated there are no wrinkles on the surface. If we let some air out, the balloon sags, and wrinkles form.  Dermal filler essentially re-inflates the face resulting in a more youthful appearance. Dr. Larsen's approach to fillers is to make his clients look "naturally youthful." At Physician for Living, we believe that less is more, and to look like there is something different, but not apparent. There is a difference!

Frequently asked questions concerning dermal filler injections

Q: What is a dermal filler?

A:  A dermal filler is a material injected into or beneath the skin to add volume to the face.

Q: Why are dermal filler injections popular?

A: Dermal filler injections typically cause a consistent subtle improvement in facial appearances that can be seen immediately after the injection yet with little or no recovery.

Q: Do dermal filler injections and Botox injections do the same thing?

A: They both can make one look younger and more rested, but do so in different ways and in different parts of the face. Botox reduces wrinkles caused by contraction of muscles by relaxing those muscles. It works best in the forehead, between the eyebrows, and in the area just lateral to the eyelids (crow’s feet wrinkles). Filler adds volume to the face and works best in the areas of the face that lie below the eyes.

Q: Can one receive Botox and dermal filler injections at the same time?

A: Yes. Dermal filler and Botox are often used simultaneously to treat different areas of the face resulting in a synergistic effect. Rarely, people will wear very deep wrinkles in the area between the brows, crow’s feet, and forehead that do not resolve completely even when the muscle is relaxed with Botox. In these situations filler can be used in combination with Botox to elevate the deep wrinkles.

Q: What is Juvederm?

A: Juvederm is a cross-linked hyaluronic acid. Hyaluronic acid occurs naturally in the skin and it attracts water increasing the fullness or plumpness of the skin. As we age we loose hyaluronic acid from the skin resulting in loss of fullness. Injecting Juvederm can increase the fullness. The fact that hyaluronic acid occurs naturally in the skin and is also used in many skincare products accounts for the low incidence of allergic reaction to Juvederm.

Q: What is Radiesse?

A; Radiesse is a calcium based microsphere suspended in a gel. It is a long acting filler that is best used for injections deep in the skin. It is used most commonly to add volume beneath the nasolabial folds. It should not be injected superficially in the skin and we do not use it to treat lips. It can be used very effectively in those who have generalized loss of volume in the face to add volume over the cheeks and even along the jaw line. Radiesse injections are repeated roughly once every six months.

Q: Is it necessary to perform skin testing prior to Juvederm or Radiesse injections?

A: No. Allergic reaction to Juvederm and Radiesse is so rare that skin testing is not recommended by the manufacturers.

Q: What filler is best for me?

A: It depends on the patient and the problem that is being treated. For instance we do not typically recommend the use of Radiesse in the lips because it can cause the lips to feel lumpy. If you are not sure about the use of filler the answer to this question is best achieved with a formal consultation.

Q: Do filler injections hurt?

A: Most patients report little pain. Dr. Larsen is interested in making filler injections as comfortable as possible. First of all the smallest needle possible is used. We offer numbing cream to reduce the sensation of the skin. 

One of the great things about filler injections is that it requires little or no recovery. Most patients treated with filler get little or no bruising. Patients often apply a cold compress over the treated portions of the face to reduce the swelling. There may be some areas that feel but do not look lumpy. This typically resolves in a week or less.

HIGH FRUCTOSE CORN SYRUP; GOOD OR BAD?

High fructose corn syrup is commonly used in place of sugar in processed foods in the USA. In fact, the average American eats an astounding 41.5 lbs of high fructose corn syrup per year! Recommendations from the American Heart Association say that most American women should consume no more than 100 calories a day from added sugar from any source, and that most American men should consume no more than 150 calories a day from added sugar, and that even less is better. That's about 6 teaspoons of added sugar for women and 9 for men.
Now that high fructose corn syrup is being added to an increasing variety of foods (breads, cereals, soft drinks, and condiments); some people are looking for ways to avoid it. The debate over HFCS as being a leading cause of obesity is still something that is being argued. A 2011 study cited by the sugar industry from the Journal of Metabolism concludes that high fructose corn syrup leads to "significantly different acute metabolic effects" than plain sugar. HFCS is comprised of two simple sugars: glucose and fructose. While glucose is metabolized throughout the body, fructose is only metabolized by the liver. Once the liver is saturated in sugar, it turns the Fructose into Triglycerides. Too much Fructose will increase your Triglycerides which will then turn into FAT!

After 20 months of review, the Food and Drug Administration has denied a petition from the Corn Refiners Association (CRA) to use the term “corn sugar” as another name for high-fructose corn syrup which would imply that HFCS is "natural." You cannot just go to a field and squeeze corn syrup out of corn or sugar out of sugar beets or sugarcane.

While the debate over HFCS continues, Dr. Larsen's medical approach is that HFCS is not a good thing, nor is it natural. As diet and nutritional experts, we have seen hundreds of clients who have cut out their refined sugars (mainly HFCS) and have lost staggering amounts of weight. Everyone has their theories on HFCS, but one thing remains consistent; and that is it's prudent to consume ANY sugar in total moderation. Here are some of our suggestions to continue to maintain a healthy diet:

Avoid sugary, nondiet sodas. Drink water or other unsweetened beverages instead.

Choose breakfast cereals carefully. Although healthy breakfast cereals can contain added sugar to make them more appealing to children, skip the non-nutritious, sugary and frosted cereals.

Eat fewer processed and packaged foods, such as sweetened grains like cookies and cakes and some microwaveable meals.

Snack on vegetables, fruit, low-fat cheese, whole-grain crackers, and low-fat, low-calorie yogurt instead of candy, pastries and cookies.

Newsweek article on Weight Gain Hits a Homerun with Dr. Larsen

THE NEW OBESITY CAMPAIGNS HAVE IT ALL WRONG....(May 14, 2012 Newsweek article by Gary Taubes)
Diets should not be a fad, nor should they be used as a means to target the Fast Food epidemic. The fact is, obesity has long been a problem since the Great Depression. The Big Mac did not exist then! So why was it that we still saw obesity during that era? The problem was not that these people ate too much. The problem was the same then as it is now; the prevalence of sugars. refined flour, and starches.
Multiple campaigns including the Institute of Medicine, Center for Disease Control, and the National Institutes of Health have been preaching the same idea; We get fat because we consume too many calories and expend too few. These major campaign players for obesity have even formed a nationwide community based outreach campaign with HBO called the "Weight of the Nation."  The solutions this multi level campaign promotes are the same ones that have been around for a century. It's not "The same amount of energy (calories) IN and energy OUT over time=same weight.

THE REAL SOLUTION: Dr. Larsen at Physician for Living was elated when he came across this article from David Taubes! Finally, someone else gets it. Our diet programs with our clients are specifically geared towards Taubes facts. Specific foods-REFINED SUGARS AND GRAINS SPUR INSULIN CREATION WHICH LEADS US TO ACCUMULATE FAT. Because fructose (from sugar) is converted into fat, the fat accumlates in the liver cells which become resistant to insulin, so more insulin is secreted to compensate. This inevitably leads to pounds per year and also more severe problems such as type 2 diabetes.

SO WHAT SHOULD WE EAT? Protein has a little effect on insulin, decreases hunger, and helps you maintain your muscle mass. Good fats are unsaturated fats like olive oil, canola oil, avocados, nuts, flaxseed, and Omega 3 from fish. Low Glycemic Carbs: these are carbs that are absorbed slowly into your blood and have less effect on your insulin level. These include fruits, vegetables, and whole-grains. Do not eat high glycemic carbs such as white breat, white potatoes, white bagels, white rice, white flour tortillas, and sugar drinks especially soda! Eat lean met including RED! The lowly cheesburger is consistently targeted as a consumer fallacy.

http://www.thedailybeast.com/newsweek/2012/05/06/why-the-campaign-to-stop-america-s-obesity-crisis-keeps-failing.html

Specials going on this week at Physician For Living!

Tuesday March 27th we are having a CoolSculpting event from 5-8pm. We're offering 50% off  one CoolSculpting treatment. Even one treatment will kill 20-25% of fat cells in the treated area!


On Thursday March 29th we're having a Botox party from 4-9pm. We're reducing the prices of Botox to $8/unit or $7/unit if you bring a friend with you. You can purchase your units that night and then use them on another day that is convienient for you. There are also Rebates through Botox and Dysport for additional savings!