Here's what you need to start running!

I get asked by so many people how I'm able to run. The reality is you only need two things :
1. A good pair of shoes
2. An even better attitude

Yesterday my gym was shut down for a few hours in the morning. There were at least a dozen or more people who were unable to workout as a result. Inside of me I knew that I had my workout in as I had run 11KM's in the rain yesterday. I wanted to tell the people that they should go for a run instead of working out but I'm sure that wouldn't have gone over too well so I refrained.

I've yet to meet a weather challenge that will prevent me from running and I'm not alone as I know that there are plenty of others who do the same as I do. During the gym shutdown yesterday I decided to go to the Pickering Running Room and when I was there one of the customers was getting her gait checked.
Getting the proper shoes for running is so important and you need to make sure that you go to a store like the Running Room so that you can find the right shoe that will provide you with the best support.

Once you have the proper shoes the next part is creating a positive attitude. Without a doubt I would say that running is more mental than physical. When you are out there pounding the pavement or trails, your mind will start questioning what you are doing. Eventually if you don't have a good mental focus then it can be easy to talk yourself out of going for a run. Try to remember that the main reason you want to run is because of the enjoyment you will get from doing it. Relax and take it slowly. The Running Room offers a Learn to Run clinic and they are great place to get started. I was fortunate enough to teach one of these clinics and it was one of the best experiences I've had.

Now that the weather is starting to turn cold I find this the hardest time for me to run. I'm fortunate that this will be my third year running in the winter so I'm prepared for what's to come but that doesn't mean I enjoy it. Today I was all bundled up and it took me longer than usual to get warm. Eventually though I found a good rhythm and got through it ok.

The trick to creating a positive attitude is consistency and confidence. Once you go out for a run and realize that you can do it, make sure you "bookmark" that feeling. The more often you can call upon those feelings the more likely it will be that you will talk yourself into going for a run instead of talking yourself out of it.

When you realize that only a small percentage of the population runs outside, then you should take pride in the fact that you are doing something that most people won't do. I will never talk anyone out of running if they really want to do it and will encourage them to get started immediately by getting a good pair of shoes. I'm a perfect example of someone who never thought he'd be running and here I am, 2 years later still pounding the roads and trails.

Passing my "gift" on to others

One of my favorite weather conditions to run in is the rain so I was lucky enough to experience that this morning. I love seeing the look on the faces of the people who I run by who are bundled up in bus shelters. I'm sure they are probably thinking that I'm nuts.

Ever since my 50K trail run in Haliburton, I seem to be more relaxed during my runs. After doing so many races over the past two years I'm enjoying just running for fun again. I've come to realize that running itself should be it's own reward. I know that eventually I'll get back to doing a few races but for now it's not on my radar.

What has been exciting me recently is the number of people who have told me that they have started to run because of me. This is obviously very overwhelming and much appreciated. I know that I wear my running "badge" with pride on my sleeve and that when I talk about running my enthusiasm is hard to contain. I realize the gift that I was given by an amazing runner a few years ago and if I can encourage more people to take up running then I'll be more than happy.

With so many people trying to run for a specific time, it's important not to get too caught up with that if you are just starting out. Running, at whatever speed you feel comfortable with, should be enough. I always tell new runners that if you start breathing too heavily you're probably going too fast so slow down, control your breathing and try again. There's no harm in taking a walk break if you need to and it's probably why I enjoy trail running so much. During trail races walk breaks are expected so you never have to feel like you are doing something wrong by taking a break.

I'm so proud of the many people who have started running and I only hope that you find the same satisfaction that I have found.

I'll stick to running in the morning

Today I decided to get an extra 1.5 hours of sleep and went running in the afternoon instead. After the run I know I won't be doing that again.

Throughout the run I felt "heavy" and each step seemed like a challenge. After taking the past few days off from running I was expecting a better result. I'm so accustomed to running in the morning, even if it's 5AM, that I believe my body best responds to running during the AM instead of the afternoon or evening.

I also realize that I need to purchased a new pair of running shoes. I can usually tell when I need a new pair as my plantar starts to act up as well as my right knee. Both were sore during the run today.

I was happy to gut out the 11KM but when I turned the corner and headed for home, I was very pleased that I was finished.

Not every run/workout is going to be a piece of art but you have to keep plugging away and eventually you will reach your goals. One of my favorite sayings is "Pound the Rock." What that means is that if you envision your goal as a huge rock and each workout/healthy eating choice as hammer then try to imagine yourself taking a swing at that rock each day. Some days you may not see the rock move but eventually if you keep pounding away, eventually it will crumble and you will reap the benefits of your hard work.

Hang on to YOUR belief system tightly or else......

This past Friday night I was watching Larry King Live on CNN. His panel of guests were Dr. Mehmet Oz from Oprah Winfrey fame and Gary Taubes who is the author of a controversial book called "GOOD CALORIES, BAD CALORIES."

Both men appear to be intelligent but both have contrasting views on diet and exercise. If you get a chance check out the transcripts from the show:
http://transcripts.cnn.com/TRANSCRIPTS/0710/19/lkl.01.html

Taubes claimed that exercise can contribute to obesity by causing us to eat more because we are hungry afterwards. He claims that eliminating carbohydrates is the way to go.

Meanwhile, Dr. Oz preaches portion control and while they agree on the point that simple or white sugars need to be eliminated, they don't agree on much else.

Their debate between who was right and who was wrong went on for an hour and at the end of the show nothing much was accomplished except for one thing, confusion. I was glad that I have my education to stand behind me but I thought about the millions of people watching that show who don't. I'm sure the sales of Taubes book went skyrocketing right after the show and the cynic in me figured that that was the point in the first place.

I thought about my clients and hoped that none of them was watching the show. I then realized that they are faced with this confusion on a daily basis from TV, radio and magazines. One of the things that I stress during my consultations is the philosophy behind what my program is all about. If I cannot get them to understand it or to challenge their own belief system then it won't matter what kind of plan I put them on.

There really is no secret to losing weight. It takes a committment to exercise and healthy eating and a small change in your current lifestyle. If these things are not done on a consistent basis, then losing weight and more importantly keeping the weight off will be difficult.

Whatever plan you decide to follow I hope that you realize that you must committ to following it for the rest of your life. I don't offer any quick fixes but I do offer a program that is safe, easy to follow and one that will maintain your weight loss forever.

Getting started is usually the hardest part!

As I woke up this morning at 5 AM to go for my run, I thought about how nice it would be to sleep in for just a little longer. I ran two days in a row so why not take today off and just relax?
Then I thought about how much I'd regret the decision if I didn't run today.

I went through my normal morning pre-run ritual which included having a cup of tea and a small piece of a banana. Even as I laced up my shoes, I had a little bit of aprehension but off I went anyway. I tried to find a good song to start off with and I decied to use "Soak up the Sun" by Cheryl Crow.

I'm sure the weather change and the fact that it is still dark when I left my house, had something to do with my mood this morning. I already miss seeing the sunrise during my morning runs.

I didn't feel "right" until about the 5 KM mark and then the feeling that comes over me, most times when I go running, hit and I knew that I had made the right decision.

During my run I thought about the constant battles we go through within our own minds which prevent us from doing what we know we should do. So many of my clients go through this on a daily basis. It's so easy to come up with an excuse as to why you shouldn't choose the right course of action. Sometimes we look for others to provide us with help and guidance but if we rely too much on them then it doesn't allow us to develop our own defense system.

As I finished my 13K run I looked up to the sky, pointed straight up and gave thanks. It's been something I've been doing recently. Some of what or who I'm giving thanks to doesn't really matter and I'll keep that private, but most of what I'm giving thanks to is the ability to finish another run.

People love to look at all the negatives that occur within their lives but forget to acknowledge the positives that are happening as well. The ability to overcome our own obstacles is a huge accomplishment and it needs to be celebrated.

As long as your goals are important to YOU then that's all that matters

The Ontario Ultra Series (OUS) came to close this past Saturday with the Vulture Bait trail race. Unfortunately I didn't participate in as many races as last year, but I was able to fulfill my goal of completing a 50K trail race in Haliburton.

As the weather starts to turn cold and the races become harder and harder to find, I have to set my goals on other things besides races. Sure, there may be a race or two that I'll do between now and the Spring but they'll mostly be for fun. I realized this past summer that I truly belong running trail races as I don't have to worry about how fast I'm going. The competitive side of me will always want to try and do a little better than the previous year but if that doesn't happen it won't bother me.

My goals are just to be able to run, injury free, at least 5 times per week. I'd like to average between 60 to 70 KM's per week and work on improving my endurance. By next spring I'd like to complete a 50 mile trail race, most likely Sulphur Springs, and that will require an increase in training mileage after the New Year.

During my run today I realized that I won't be able to run much longer in just shorts and a long sleeve technical shirt and that always tends to bring me down. As much as some of my running friends prefer to run in this type of weather, I actually hate it. My hands tend to get cold almost immediately and I'm bundled up like the Michelin Man where all you can see is my eyes peering out from under my thermal headgear.

This will be my third year running in the winter and as much as I hate the cold, if I can keep running 5 days per week then I'll be happy.

Whatever your goals are, all that matters is that they are important enough to YOU to keep going hard after them. If you are ambivalent about your goals you will never achieve them. I like to vocalize my goals to whoever will listen to me as this helps to keep me focused. You also have to realize that your achivements should never be measured up against anyone else.

You don't have to achieve a certain time goal to qualify as a "runner" and I think that's what so many people get caught up in. Shouldn't the fact that you run be good enough? I'm using running as an example because it is something that I'm familiar with, but this same theory can be applied to just about anything. Don't be one of those people who are afraid to take on your goals because you don't think that you measure up to someone else. In the end, the only person that it matters to is yourself.

Sometimes things just work out

First off, my computer crashed on me this week so I haven't been able to update my blog in days. It's too bad because plenty has happened but I'll skip ahead to todays events.

I decided on Tuesday morning, after a great trail run with Ken, to do the Vulture Bait trail race 25K. This is a race that I've done twice before so I'm very familiar with the course.

I ran on Monday, Tuesday and Wednesday and then took Thursday and Friday off to prepare for the race. Normally I have a race all picked out but this time it was a spur of the moment decision.

This morning I got up at 5AM and left the house at 5:45. After making a quick stop to fill up on gas and some steeped tea and a blueberry bagel (Thanks Tim Hortons) I made my way to London.

I arrived at the race site, which is a beautiful conservation park (Fanshawe Conservation) at just past 8:00 AM. This gave me plenty of time to get ready for the 9:00 AM race start.

As soon as I entered the grounds I knew that I had made the right decision to run today. I was greeted by so many familiar faces and to top it off I won a door prize before the race even started. They must have known that I was a nutritionist as the prize was a bottle of electrolyte supplements called HEED.

The race started prompty at 9:00 AM and there was definitely a chill in the air. I decided to wear a long sleeve shirt with some dollar store gloves I had purchased the day before.

My strategy for this race was just to enjoy the experience of being in the trails. There were times that I would speed up while other times where I just ran at a comfortable pace.

For whatever reason, I felt very strong today and was able to run the race with just two minor stops for under a minute at each time. I used only one gel as well as some E-Load and Gatorade which was provided by some amazing volunteers.

As per usual, I had two falls and my bright yellow shirt from this years Around the Bay race, was covered in dirt on the the front. I can't wait to see the finishing pictures of that one.

I managed to finish the race in 2:13 and just now realized that I had run the race 3 minutes faster than last year. I guess it helps not to put too much pressure on myself.

It was amazing to know that so many people share the same goal of just enjoying running in the trails as opposed to running in road races. There always seems to be this time pressure associated with road racing and while it can motivate some, I think it truly has turned me off of them for a little while anyway.

For those of you running in the Toronto Marathon this weekend I wish you the very best. You all have trained remarkably hard and I hope that you all have an amazing experience.

There is light at the end of the tunnel

As a nutritionist I don't always get to see the impact of my work until sometimes months or years down the road. Unlike personal trainers who see their clients improve with each workout, my satisfaction lies in the ability of my clients to overcome huge obstacles on their way towards a healthier lifestyle.

Whenever I get a chance to share these stories with others you can only imagine how it not only fires me up but also helps to inspire others.

This is one of the most committed individuals that I've ever seen and when she sent me her before and after pictures today, I told her that I would be posting them on my site. Thanks Karen, you truly are an amazing woman and I felt like a proud papa today showing off your pictures to all of my clients.

Thanksgiving tips

Thanksgiving can be a difficult time for those trying to stay on a healthy eating plan. This can be especially true if you are travelling to a friend/families house where your food choices are limited. What you have to remember is that your goal shouldn't be to deprive yourself of the things you want. If you do this then eventually you may actually create a situation down the road which is even worse.

Try to remember what your "typical" eating pattern is like during Thanksgiving. Now try and do a little better this time. If you usually have 2 pieces of pumpkin pie then try to only have 1 this year.

You can enjoy the holiday without go overboard with regards to your eating. If you are really worried about you eating then one of the best things to do is to have a protein shake one hour before leaving for your Thanksgiving dinner. Protein, and specifically protein powder, will help to keep your blood sugars from dropping too low and as a result you won't be craving those sweets. Don't make the mistake of not eating up until you have your dinner as you will drop your blood sugars too low and then when dinner comes you may find yourself eating too much stuffing etc.

Most of all have a happy Thanksgiving and whatever choices you make don't beat yourself about it. Just get back on track as soon as possible....remember Christmas is only 11 weeks away!

Don't take any shortcuts when trying to achieve your goal

Whenever I run from my house in Ajax, I have 5 different routes that I can take. Each of these routes is anywhere from 11 to 14KM's and I try not to do the same route twice in the same week.

During my 13 KM run this morning at 5 AM there was a stretch which was poorly lit. My choices were to do that stretch anyway and hit my goal of 13 KM or go an alternate route which would have come up about 1KM short. I knew that if I took that shortcut that it would bother me for the rest of the day. I had only a few seconds to decide and I decided to go the longer route.

While I was running today I thought about how we are faced with making healthy eating choices daily. Do you eat the salad with chicken for lunch or order a pizza with the rest of your colleagues at work?

There is no "trick" to losing weight. What it takes is hard work and determination. You can take all the fat burners etc. that you want but if you don't have a committment to eating healthy and exercising the majority of the time, then chances are that you will not be successful in achieving your weight loss goals for the long term.

Clients who come to me expecting drastic results immediately are shocked when I tell them that I want to see 2 pounds of weight loss per week. Anything more than that tells me that they are not following the guidelines I have set forth for them.

Do not look for quick fixes when trying to lose weight. Instead, make eating healthy and exercising a priority in your life. You'll be glad that you did.

Change something or don't expect results

There are a few things that are absolutes in this world (death and taxes) while the rest is up for debate.

For example, you can have two brilliant scientists argue about a topic. Each of them presents compelling arguments and it's up to you to decide who to believe.

When I first meet with a new client I go over with them not only their eating habits but their "life" habits as well. If I can get them to change just one thing in their life then I feel like I have had some success.

Too many people, however, are reluctant to change their behaviour for fear of the unknown. Even when a plan is laid out in front of them and they are explained the science behind it, they don't want to change. This becomes the hardest part of my job. Trying to convince someone that by doing "X" they will achieve "Y" is difficult when they want to change the equation. I've yet to give up on a client and as long as they have the desire to change their lifestyle I can help them achieve their goals.

My source of inspiration

There are times when I'm feeling down about myself and I have to draw upon the strength from someone very special to me.

She was someone I met while I in College in Ottawa. She was studying child care while I was studying Recreation. She had an amazing spirit even though she suffered from Sickle Cell Anemia, a crippling blood disorder. She had a smile which would light up even the darkest rooms.

After completing my Diploma, I decided to move to Toronto to go to Ryerson for their Nutrition program. When I left to attend Ryerson, I thought that I would never see her again.

Then, without notice, I found out that she had moved to Toronto and we were able to connect again. It was one of those friendships which was amazingly strong and we both knew that the time spent away was not going to break our bond.

During the summer of 1990 she went into the Hospital for a hip replacement surgery. We both agonized over this decision but the Sickle Cell disease had eaten away at her bones and it was decided that it was something that needed to be done.

While working as a Dietary Aide at Sick Kids Hospital, I received a phone call from her Mother and headed right over to the Hospital. During the surgery, the Doctors had punctured her subclavian vein and this resulted in blood developing into her lungs. She fell into a coma for 10 days and I was with her every day and night during this time.

I remember going to stay with her Mother at her house and had one of the most amazing dreams I have ever had. We were both happy and running in some grass fields. I remember the sun being the brightest it’s ever been. At that very moment, the phone rang and it was the Hospital on the other end. By the time we both rushed over there it was too late and she had died.

We flew to Barbados to bury her and I had to be one of the people carrying her coffin. It’s a memory that is still clear today as it was 17 years ago.

During my run today I felt her presence and there are times when I know that she is watching me. I’m not an overly religious person but I do know that she is in a much better place now. We were destined to be married and I look back and think about how my life would have been different but looking back serves no real purpose. Instead when I see someone smile I think about her and how truly remarkable she was.

There are times when I need to draw upon my own inner strength and the memories of her certainly help. The experience I’ve had to go through has literally changed my life and I sometimes look at the trivial things in life and remember about how hard she fought off her illness and suddenly my issues don’t seem so tough anymore.

I decided to write this today, not because I’m looking for sympathy, but rather to share my story about what I use for inspiration. We all have experiences which we can draw upon for strength during times when we need them most. When I start to doubt myself I think about what she would do or what she would say to me and eventually I start to turn things around.

As tragic as this story was I wouldn’t have traded the experience I had with her for anything and I realize that there will be a time when we meet again.

Thanks Ingrid

An amazing gift

Whenever I go for a run I usually let my mind wander, it’s probably why I’ve come so close to being hit by a car. I think about so many different things but most of it has to do with my work at the gym as well as my own goals and what I want to pursue.

As soon as I get home I feel like I have to write down my thoughts or I’ll lose them. That’s the reason why I created my blog.

I’m sure that my English professors would cringe as there are usually tons of grammatical errors but my main focus is to just get my thoughts onto paper as soon as possible.

I was unaware of how many people actually read my blog until one of my clients asked me why I wasn’t updating it more regularly. She told me that she visited the site and that it helped her to keep her focused while she was trying to lose weight.
She even knew when the last post was. It was at that time that I started to do a daily journal.

I decided to install a stat tracker which tells me how many people visit my site. I was amazed to see the number of people who visit it and from the many different countries they are from. This helps to keep me motivated.

Yesterday I received one of the best gifts I’ve ever received from anyone. A client who I’ve been working with over the last few months and who visits my site decided to take the phrases I’ve used on my blog and put them into a picture frame. When I first read it I couldn’t believe that I written those words and for once in my life I was at a loss for words.
I was going to keep this at the gym but I’ve decided to keep it on my computer desk so I can look at it everyday as I update my blog.

Here it is:


Thank you so much Karen!

Sometimes you need to change your environment to succeed in your goals

The common theme this week with my clients has been helping them to understand the important link between their environment and their eating habits.

Many people eat out of boredom while they are watching television late at night. It's not only the fact that it's late at night,but it's the type of foods that people choose to eat at this time which is even more important. The reason why people pick carbohydrates to eat is because they are convenient. All you have to do is open up a bag of chips and your work is d one for you. Having a food higher in protein is less damaging at night. However, people don't want to make a protein shake or even some hard boiled eggs as this takes more effort than opening up a bag of crackers or unwrapping a candy bar.

If watching tv and eating goes hand and hand for you then why not reduce the amount of time you spend watching tv. Will your life be that much deprived if you reduce your tv watching by 1/2 each night? If you have a tv in your bedroom but don't like to eat in bed, then why not watch a little tv in bed instead of in the living room which is too close to the kitchen.

You need to make a conscious effort to do something different and identify the triggers that may be affecting your unhealthy eating. You may have to enlist the help of your friends and family members but don't discount the importance of your physical environment with regards to achieving your weight loss goals.

The best and worst part about running at 5AM

I've been running once or twice per week at 5 AM for the past few weeks and here are some of my observations:

1. Getting up at 4 AM isn't as tough as I thought it would be. It obviously helps that I go to bed around 10PM the night before.
2. I can't function that early without a cup of green tea and 1/2 a banana.
3. I can count, on both hands, the amount of cars I see on the roads. However, the ones who are on the roads aren't exactly keeping their eyes open as I've come close to being hit more than a few times.
4. Running on some of the side streets becomes a challenge especially when there is little light to be found anywhere.
5. I get the strangest looks from the people that I see as they wait for their bus.
6. I don't have to worry about the sun getting in my eyes.

Humidity 1 Greg 0

One of the benefits from running so early in the mornings is that I not only have the road to myself, especially when I run at 5 AM, but I also escape the truly hot/humid weather. I typically don’t mind running in hot weather but when the humidity gets to the point where it feels like you are running is pea soup, that gets a little tougher to handle.
That was the case this morning. It started out ok but about 20 minutes into my run I could really feel the humidity and at times I had a difficult time catching my breath.

Reducing my speed didn’t seem to help too much so I had to just do the best I could and I tried not to think about it too much. About three-quarters into my run, I felt some rain and that helped for a brief minute but by the time I finished I was soaked and it wasn’t from the rain.

As soon as a runner has difficult time getting oxygen flowing properly it’s all over. There have been countless articles written about proper running “cadence” with regards to breathing but it’s actually something that I’ve never had a problem with. Sometimes you can think too much about something and that can throw your natural rhythm off. When new runners ask me what to do I always tell them to keep their mouths open at all times and try to find a pace that allows them to breathe comfortably. Whenever my breathing becomes labored, it is always a sign that I’ve gone out too fast. Today, however, the poor air quality made it difficult to get a proper breath in.

I’m sure that my next two runs on Thursday and Friday, since they will be at 5 AM, will be much better with regards to air quality.

The Running Gods smiled on me today

I am a firm believer in the Running Gods theory and after today I'm even more convinced.

There I was, towards the end of my 12.5 KM run this morning, listening contently to my music. I purposely set my music to random play so I never know what kind of song is going to come on. I've noticed that my running speed mimics whatever song comes on. Sometimes a really good song will come on, which I haven't eard in months (I have close to 300 songs downloaded)and today was one of those days. A song by Phil Collins called "Wish it would rain" came on and I thought about how long it's been since I was able to run in the rain. It's without a doubt my favorite weather to run in. Part of why I enjoy it so much is because I usually see people who look surprised to see me running in it. If they only knew how much I enjoy it though.

With less than 1 KM left in my run, I started to feel a slight drizzle. I couldn't believe my luck. Not only was I running in the rain but I was listening to a song about about it at the same time. I'm sure the people driving their cars today probably thought I was crazy as I had this huge smile on my face.

What made today even more interesting is that I usually do a trail run on Tuesdays but decided against it today as several of my friends were unable to join me.

Today's run will be one that started out like a normal one, but definitely had a special ending to it.

Are you a "stress" eater?

All of us deal with stress on a daily basis and while some people turn to alcohol, drugs or gambling to deal with their stress,others turn to food.

Most of my clients experience this towards the end of the day. They manage to follow a healthy eating plan up until they leave work but as soon as they arrive home their diet changes radically.

In order to deal with this stress with a healthier outcome, you must first identify the areas in your life that you find most stressful. I'm a firm believer in writing down your thoughts on paper, which is why I write on my blog daily. Taking 10 minutes to write something down on paper sometimes is all that is required to minimize the stress.

Stress is something that feeds our negative thought patterns. In order to create a positive cycle you must be able to change one part of that negative cycle. If you usually turn to food immediately after a stressful situation, make yourself a cup of herbal tea instead. While the tea is brewing, sit down and write down how you are feeling at that moment. This may sound impossible at first, but remember that you must break that cycle and anything that you do different is going to seem "weird" at first. It will take some time, practice and patience but eventually you will discover that you can deal with your stress with a healthier option.

Food, like alcohol/drugs, only suppresses those feelings but those feelings will seem larger in the end. You not only will have to not only deal with the original stress, but you will also have to contend with the guilt you will be having for eating that chocolate bar as a result of a tough day at the office.

The more often you can combat stress with a positve instead of a negative outcome, the more you will be better equiped the next time around.

OUCH!

I just finished my 33KM run today and I'm actually feeling more sore now than I did after doing my 50 KM trail race. There are two reasons for this. They are speed and terrain.

Running on trails, at least for me, demands that I slow down and the terrain is much easier on your feet. Today we ran quite a bit faster than I've done recently, and also my feet took more of a pounding on the pavement.

It was also the longest run I've done since my 50K so I'm sure that had something to do with it. Today reinforced even more for me that I'm not in the right frame of mind to do a fast marathon.

Tomorrow I'll do some light weights and start running again on Tuesday.

Seminar success!

Last night I had my first monthly seminar at Extreme Fitness. The focus was on building a strong support network while trying to lose weight. It was inspiring to hear story after story about how challenging the weight loss has been but that the determination and will to succeed overcame those roadblocks.

We were able to share some ideas on what has worked/not worked in our weight loss attempts. The seminar turned into a great opportunity to build new friendships and form a new support network at the same time. The people, who attended, were able to exchange numbers/emails addresses and it is my hope that they will stay in touch.

We will be holding a monthly seminar on the third Friday of every month and this is open to members and non-members of Extreme Fitness. If you are interested in attending our next seminar, please contact me.