Club Lifestyle Weight Loss

Probably not.

The greatest difference between what I do and what MOST personal trainers do is I rarely work with people in person for the purpose of exercise. Although I’ve been certified as a Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA) I am also Wellness Coach trained through the American College of Sports Medicine (ACSM). Prior to becoming certified in either of these fields, however, I authored a body-transformation textbook.

In 1999 I wrote, programmed and created Leanness Lifestyle and the online educational-support portal called Leanness Lifestyle University. My program is here http://www.LeannessLifestyle.com and the textbook is at Amazon.com.

Since 1999 I’ve provided Executive Wellness Coaching to Fortune 500 executives, Academy Award winners, elite athletes, military personnel, models, personal trainers and doctors all over the world. My program IS science-based and is openly embraced by doctors, nurses, pharmacists, dietitians, and physical therapists.

Health clubs such as YMCA, Powerhouse, Golds and Anytime Fitness have offered my online exercise programs to tens of thousands of their members nationwide.

Police, fire departments and hospitals have offered my online corporate Lifestyle@Work program to their employees.

Medically-supervised weight-loss clinics utilize my online wellness-coaching support system for their patients to enhance their own in-house weight-loss programs

My program was approved by and was awarded a grant from the Illinois Department of Public Health for implementation into Illinois companies.

I spend the greatest majority of my time with individual clients on the telephone or private communication with them through internal Private Messaging within my website. I let personal trainers do what they are best at — training people in person with exercise. While I can do that I prefer to work on the 85% most people wanting weight loss need and that is more wellness centered (i.e., improving overall wellbeing through physical, mental, emotional and spiritual areas with the regular practice of healthy behaviors which of course include nutrition and exercise).

If I can be of assistance to you you can contact me through the Leanness Lifestyle website. I look forward to helping you achieve your health and fitness goals this year or any other.

In health,

David Greenwalt

This video of my Executive Wellness client Chad Henry is really great. His personal trainer, Jeremy, owns Underground Core Fitness in Warrenville Illinois. You can checkout his website here if you are local to him and need a good personal trainer.

Underground Core Fitness Website

Chad is about a third of the way to his ultimate goal. At 6′5″ and 580 pounds Chad came to me for all the right reasons. He decided to take my highest-level wellness coaching and make it really personal, one-on-one. Executive Wellness Coaching with David Greenwalt is the program of mine Chad is using. Chad is almost under 500 now and he’s accomplished this in roughly five months.

In this video you will see Chad being put through his workout paces with a variety of exercise moves by his trainer Jeremy. It’s a 4:08 minute video but worth the watch. Let me tell you. This big guy can move. If you’re a large man or woman and you want a little extra boost on what is possible check out Chad’s video below.

Chad Henry Workout Video — Click Here

If you’re a personal trainer and you want to give your training clients the best of both worlds then get a hold of me and let’s talk about how your training plus my wellness coaching can make it a reality.

Click To Email Me

In health,

David Greenwalt CSCS - Founder
Leanness Lifestyle
Executive Wellness Coach - ACSM Trained

New research published in the Archives of Internal Medicine says that cutting TV time helps people get more active, burn more calories, and even lose a little weight.

TV is recognized as the number one culprit in our sedentary lifestyles.

In this study the participants’ mean age was 42 years, 70% were women, and mean baseline BMI was 32.

Cutting TV time in half resulted in an increased energy expenditure of about 119 kcals/day.

Studies show that TV couch potatoes expend even even less energy than people engaged in other sedentary behaviors such as reading, writing, or talking on the telephone, and U.S. adults currently average five hours of TV a day.

The study duration was short–three weeks and the researchers didn’t evaluate whether the ones who had to cut back on their TV time traded that for computer time — we can presume if we are using our heads at all — that many of them did.

This study re-enforces that if you’re like me and you do watch television and you care about losing or maintaining your weight you should set some boundaries on how much you watch on average. When you aren’t watching television you are more likely to MOVE, burn a few more calories as a result, and simply be more productive getting things done, reading, exercising, communicating with loved ones and friends, preparing tomorrow’s meals etc.

(Source: Otten J, et al “Effects of television viewing reduction on energy intake and expenditure in overweight and obese adults: a randomized controlled trial” Arch Intern Med 2009; 169: 2109-15.)

One of the fifteen healthy-eating guidelines I teach through the NFL Daily tool at Leanness Lifestyle University Leanness Lifestyle University is to make sure, when in a hypo-caloric state (less calories consumed than needed to maintain weight), to consume a vitamin and mineral supplement with additional calcium for most women and some men–depending. See the NFL Daily tool for more details. This is just one of many studies that supports why I say what I do.

BACKGROUND: Safe and effective weight control strategies are needed to stem the current obesity epidemic. The objective of this one-year study was to document and compare the macronutrient and micronutrient levels in the foods chosen by women following two different weight reduction interventions.

METHODS: Ninety-six generally healthy overweight or obese women (ages 25-50 years were randomized into a Traditional Food group (TFG) or a Meal Replacement Group (MRG) incorporating 1-2 meal replacement drinks or bars per day. Both groups had an energy-restricted goal of 5400 kJ/day.

RESULTS: Weight loss for the 70 completing this one-year study was not significantly different between the groups. There was an improved dietary intake pattern in both groups as indicated by decreased intake of saturated fat and sodium with increased total servings/day of fruits and vegetables. However, the TFG had a significantly lower dietary intake of several vitamins and minerals compared to the MRG and was at greater risk for inadequate intake.

CONCLUSIONS: In this one-year university-based intervention,both dietitian-led groups successfully lost weight while improving overall dietary adequacy. The group incorporating fortified meal replacements tended to have a more adequate essential nutrient intake compared to the group following a more traditional food group diet. This study supports the need to incorporate fortified foods and/or dietary supplements while following an energy-restricted diet for weight loss.

Nutr J. 2007 Jun 25;6(1):12.
Nutrient adequacy during weight loss interventions: a randomized study in women comparing the dietary intake in a meal replacement group with a traditional food group.
Ashley JM, Herzog H, Clodfelter S, Bovee V, Schrage J, Pritsos C.

Dang it all. I always hate to see it when someone recycles — whether I agree with them personally, professionally or politically.

Mike Huckabee, former GOV of Arkansas, got a lot of attention in 2004ish when he lost 110 lbs or so and, in 2005, went on a nationwide promotion of a his book “Quit Digging Your Gave With a Knife and Fork.”

http://tinyurl.com/yb47zpx

I remember seeing him make the rounds on the news programs. It was very obvious he was at a very healthy-low weight for his height. One might even say I have a certain expertise at seeing this in people.

Well my goodness folks — wow. I saw him on the Daily Show last night and while some media reports are saying 25 pounds packed back on I’d say it’s more, maybe North of 40 pounds regained from his low.

Happy about it? No way. I want everyone to win! But I also know it’s not going to happen. But man, his face, it was very obvious from the show tonight.

Then There Was Jared

Look, I believe 1-5% of what I see on the Internet and I’m usually pretty right with that and feel good about that as my guide. Here’s a pic of Jared from Subway. Talk about someone I was rooting for. Over time, sure, he got annoyingly arrogant rather than the soft-spoken and shy guy he started off as, but I still liked the guy. And the lives he’s been able to touch in a positive way? I’ll take 1/100th of his reach any day of the week.

Even so — not sure if these pics are doctored up or not but here you go.

http://tinyurl.com/yb8mr9k

Other reports online indicate he’s kinda gone OFF the Subway “diet” and is eating and drinking more stuff now. It is what it is if that’s true.

What’s the point of this post. To make all of you feel better when you recycle? If you recycle? No. To make me feel better if and when you recycle? God no. It’s just a reminder. Being rich, bright and famous aren’t cures nor are they armored vests protecting against recycling. What is?

:: Clear, SMART goals

:: Strong, clear Vision and Why

:: Leveraging, public accountability

:: Using a sound, safe, proven lifestyle-based plan

:: Commitment to yourself and the goal in time and resources

:: Asking for help when needed from someone who specializes in wellness, lifestyle and addiction–paying for specialized help if it means the difference between success and failure. Let your progression toward your goal be your guide in deciding the need for specialized help.

In health,

David Greenwalt
Leanness Lifestyle

I was speaking with a client today and I was reminded how I think of menus and how different it is compared to how most people think of menus. If you think of a menu like a Lifestyler it’ll make ordering at a restaurant a whole lot easier and less stressful.

Most of us don’t spend the majority of our restaurant time in five-star places where we need an interpreter just to read it. Most of us eat in simple places, nationwide-chains, family diners, and joints that have several DOZEN choices on the menu. Sometimes even my own eyes glaze over as I try and sift and sort through the muck that is the restaurant trying to literally offer a taste of everything known to man to try and please every patron. More food choices on a menu doesn’t make the task of ordering necessarily easier–it can and oftentimes makes it a lot more confusing. But not if you think of the food groupings on any restaurant’s menu as a suggestion and not a directive on what must be ordered together.

Most restaurants I’m talking about in this piece will offer a grilled chicken breast of some kind. We really don’t care what they offer it with. Just look for it. If you find it? You’re home free because you don’t have to have it with whatever they are grouping it with.

Most restaurants offer some kind of seasonal fresh fruit or canned fruit. It may or may not be a side item. Doesn’t matter. If it’s on the menu with ANYTHING it can become a side item. And if you have to go with a canned fruit that has been sitting in heavy syrup not it’s not great but you could do a WHOLE lot worse so let it go for today’s example.

Most restaurants offer some kind of salad bar or at least a side/dinner salad. I think of salads as a great way to get some veggies (beyond lettuce and tomatoes) and a place to put my protein (i.e., the grilled chicken breast). Ask for fat-free dressing but unless you’ve researched the restaurant online ahead of time or they bring the dressing to you in a packet with a label you can almost expect the “fat free” dressing will instead be “low fat” which means it’s still probably 80% fat. So what I do is either go with JUST balsamic vinegar (no oil) or I go with the fat-free dressing that came in a packet I open and can evaluate because of its label.

Okay, to keep this article short and sweet here’s what I mean by looking at a menu only as a suggestion and not a directive. Let’s assume we want grilled chicken breast, on a nice mix of greens and at least 2-3 other colorful veggies on it, with a fat-free dressing and also some fruit–as close to fresh as possible.

This is where it gets hairy for most people. On the menu is a grilled chicken breast sandwich with mayo, lettuce and tomato served with chips and a pickle spear. Also on the menu under “side items” is seasonal fruit. Also on the menu is this salad

A bed of crisp romaine lettuce tossed in our garlic Caesar dressing. Topped with challah croutons and shaved Parmesan cheese.

AND THIS

Jack-cheddar cheese, tomatoes and eggs rest on fresh salad greens. Served with Dijon honey mustard dressing.

AND THIS

Tender spinach, crisp bacon, roasted red peppers, red onions, toasted almonds and hot bacon vinaigrette—all topped with succulent shrimp.

AND THIS

Fresh mix of greens, crisp Granny Smith apples, crumbled bleu cheese and sweet candied walnuts. Tossed in our tangy balsamic vinaigrette.

AND THIS

A bed of greens, tortilla strips, cheese, homemade pico de gallo, and Mexi-ranch dressing. Topped with guacamole and sour cream.

Whoa! Now you’re probably remembering how the eyes glaze over when you look at a menu and try and get something healthy ordered.

The reality of this is it’s easy and you’ll have to decide what you personally want more for your veggies and protein-placeholder.

But when it’s time to order, if NONE of these salads come with chicken breast now’s when it’s time to remember “suggestion, not directive.”

Tell the waiter/tress you want one of the salads above minus any cheese, bacon, croutons, tortilla strips, guacamole, sour cream or dressing. You basically want veggies and MAYBE A FEW of the almonds or walnuts (but I’ll be asking those to be taken off too). Then tell him or her to add grilled chicken breast. You know they have it. They offer a grilled-chicken breast sandwich. Then have the seasonal/fresh/canned fruit if you’d like or skip the fruit at this meal. Ask for the fat-free dressing in a packet or go with just vinegar.

This is just one of many ways to rethink a menu. The bottom line here is if you see a healthy food on the menu being positioned with something else you don’t want don’t be afraid to ask for that food with some other food they have mixed with something else. Mix and match until you get what you really want. You are spending good money and most restaurants in this depressing recession are darn glad to see you when you come in. And if they aren’t? They won’t be around long–not in this economy. Never be afraid to speak up. The foods grouped with each other are only suggestions–not directives.

In health,

David Greenwalt
http://www.LeannessLifestyle.com

A study published in Obstetrics & Gynecology:
November 2009 - Volume 114 - Issue 5 - pp 1069-1075

http://tinyurl.com/yhrwlbf

provides these insights if you are obese and newly pregnant or thinking about becoming pregnant. Feel free to pass this along to friends, family and co-workers.

1. The more weight you gain during pregnancy the less likely you are to lose it after.

2. Nearly half of women becoming pregnant are already overweight or obese.

3. It is advised that already-obese women should gain between 11 and 20 total pounds during her pregnancy.

4. “I think it’s a very positive change,” Vesco said. Even so, it’s not clear that any weight gain is good for obese women during pregnancy, she said.

5. The study could not determine if there was any effect of excessive weight gain on pregnancy outcomes, but prior studies have suggested that — for obese women — less gain makes for the lowest complication and adverse outcome rates.

Should students with a body mass index of 30 or above have to take a fitness course prior to graduating?

PHILADELPHIA — Pennsylvania’s Lincoln University garnered national attention recently by requiring students with a body mass index (BMI) of 30 or above to take a fitness course prior to graduating in May.

About 80 Lincoln seniors need to take the class in order to graduate this spring because they did not meet the school’s fitness requirement.

Some members of the university’s staff have suggested the requirement be eliminated. They reportedly will discuss it at a Dec. 4 faculty meeting, the school’s student newspaper reported.

Designed to educate students at the historically black university on the dangers of obesity, the course has become controversial, both on and off campus.

“I’m not surprised,” Dr. James L. DeBoy, chair of Lincoln’s Health, Physical Education and Recreation department, told student reporters. “I told the faculty when we passed this (BMI standard) four years ago that this is new territory. We’re going to get criticized. We would be perceived as mean spirited, discriminating and evil. That goes with the territory. The question is, are we strong enough to stand tall and do what we have to do?”

The requirement began as a mandate that all students entering the school in the fall of 2006 must have their BMIs checked. Those considered obese were required to take a class called “Fitness for Life” that meets three times per week.

The course covers physical activities, such as walking, aerobics and weight training, in addition to topics, such as nutrition and stress. Although students aren’t required to lose weight or lower their BMI, they are required to pass the class.

Some students are speaking out against the requirement, saying the school did not communicate the requirements to them in a timely fashion. Critics also claim the mandate is discriminatory toward obese people.

====================

David says: At what point do we all recognize that trying to meander our “weigh” to better health doesn’t work. I applaud Lincoln University for what they are doing. It appears they are not asking that any student lose weight or even change their health behaviors. They are simply mandating that you receive some basic education on health if you are their student and you are obese–not overweight (i.e., BMI > 25)–but obese (i.e., BMI > 30).

I’m assuming it’s not a PA-state law that students attend Lincoln University. That means students have a choice. If, as a prospective student, you don’t like Lincoln’s rule? Don’t apply. Choose a different University.

And yes, anytime an organization changes the rules or adds something new there should be provided ample time to accomplish it and it should always tilt toward overly fair to the students rather than overly abusive or punishing. But if this policy got enacted four years ago I would think in four years students would have had time to get this class out of the “weigh.”

How intrusive do we want government and institutions of authority and higher learning? Well, generally I say less, less and less. I believe there is a line that can be crossed. I do not believe Lincoln has crossed that line. The decisions we are seeing more and more of like the one Lincoln made will have to be taken for now on a case by case basis.

This article came from www.clubindustry.com — I’d give you the link to it directly but unless you register with an email etc. you can’t read the article anyway.

A recent article in the New York Times was titled “On ‘The Biggest Loser,’ Health Can Take Back Seat.”

This is the location of the printer friendly version of the article. Click Here For Article At New York Times Website

by David Greenwalt

Biggest Loser has inspired millions of people worldwide to get off the sidelines and into the game of becoming better fit and losing weight. Biggest Loser has experienced growing pains in front of millions of loyal viewers each week. They, like all of us, admit they are still learning, growing and making mistakes along the way. The season-starting mile walk-run is one example of their learning pains. Two contestants had to be hospitalized—one with serious issues requiring a two-week hospitalization and additional modified exercise for at least two more weeks. According to the New York Times article the mile walk-run is just one example of things the show will be changing going forward.

Not everyone keeps the weight off after completing Biggest Loser but even under the intense scrutiny of media worldwide it has been estimated that approximately 50 percent of the contestants keep most of their weight lost off. If these numbers are true it stands out very favorably when compared to national, commercial-diet relapse rates north of 90 percent.

People lie, cheat and steal. It’s a fact of life. Contestants on Biggest Loser are no exception. When you put $250,000 on the line and the potential to earn multiples of the grand prize in endorsements, speaking engagements, private-label products and more, the likelihood of lying, cheating and stealing would be expected to rise. Even so? While reports from past contestants indicate some fairly extreme dehydration methods were used to make weight for the finale or even in-season weekly weigh-ins the reality is dehydration doesn’t account for the continued week-after-week success of measured fat loss for Biggest Loser participants.

The Weight Lost Is Extreme And Outside the 2-Pound Per Week Standards

Standard medical weight-loss advice says one should not strive to lose more than about two pounds per week. This might have made sense when the average starting weight of the overly-fat was in the 200-pound range. But now, in the world of XXXXL morbid obesity where starting weights routinely are above 400 pounds the same two-pounds-per-week advice is overly conservative. Allow me to break down why I make this claim with a 400-pound man example.

To achieve a two-pound loss of real body fat in a week we need to create a 7000-calorie deficit. Routine weight-loss advice suggests achieving half the deficit from exercise and half from an energy reduction dietarily. But this advice often times becomes immediately conflicted. Depending on how timid or aggressive the prescriber is and also how poor the health is of the 400-pound man, exercise prescriptions will range between 20-30 minutes a few days per week up to about 50-60 minutes most days of the week. Breaking this down into caloric burn the advice would mean an average caloric burn of 128 kcal (short for kilocalories) per day up to 428 kcal per day. Feel free to write me if you want the formula for how this was determined. It is immediately clear that the most-common beginning exercise prescriptions fall short of having exercise do its “half the job” part in creating the 1000-kcal/day deficit needed for the two-pound fat loss desired.

The other half of the caloric deficit must come from a reduction in energy (calories) consumed each day. A male weighing 400 pounds may be consuming 5000-6000 calories per day to maintain that weight. If he actually does ramp up his exercise minutes to achieve a 500-kcal burn on average per day from exercise then he only has to pull 500 kcals away from his daily dietary regimen to achieve the two-pound loss. This would mean he’d have to make changes to his dietary program so that he consumes somewhere between 4500 and 5500 kcals per day. This gargantuan consumption puts the 400-pound man eating about double what the average, healthy-weight man will be eating to maintain his healthy weight. While it may be sound and safe to begin our 400-pound man with a very conservative reduction in energy, in just a few, short weeks at most, this man can safely and healthfully, reduce his energy intake even further.

There certainly is a floor to sane and safe energy-reduction recommendations. Depending on frame size and height it may not be advisable for a 400-pound man to dip below about 2000 kcals per day on a routine basis until or unless he has reduced his bodyweight by about half. While total energy intake is important what should be watched even more closely is the quality, variety and nutrient density of the food and drink he consumes. Vitamins, minerals, fiber, protein quantity, quality and variety, carbohydrate quantity, quality and variety, fat quantity and quality and water intake should also be considered and tracked. We are a nation of overfed, overfat and nutrient-starved people. Calories consumed are not all that matter.

So how did I get this far removed from the central focus of my New York Times Biggest Loser safety review? I suppose I got here by being the natural contrarian I am and an expert in the wellness field specializing in weight loss. In my opinion The Biggest Loser program isn’t mostly about “anything goes” dieting. It isn’t mostly “do whatever it takes to win even if it’s likely to kill you” sensationalism. In my opinion The Biggest Loser program shows us all what is possible when everyday, ordinary men and women fully commit to improving their health, saving their lives, and changing from the inside out for what the participants and any remotely-positive viewer hopes is a lifetime of not only weight-loss maintenance but happier, more-productive, more-content living.

The average viewer is not going to be able to replicate Biggest Loser results unless he or she is also given the amazing opportunity to press the “pause button” on life and literally live in a world completely devoted to exercise, lifestyle change and healthy eating. Even so, by pushing the weekly weight-loss boundaries under the supervision of medical and fitness professionals, The Biggest Loser offers hope for the actively-engaged and fence-sitting obese wondering if there is any way out of the self-described hell that has become their life. And for wellness and weight-loss experts out there Biggest Loser should cause some reconsideration of the pat prescriptions and advice promoting two-pound-per-week safety limitations.

People are capable of more than they think. We, the experts in this field, should not be so limited in what we think our clients are capable of achieving. Experts working closely with patients and clients should be willing to re-examine beliefs and apply real science to the XXXXXL-people most current textbooks haven’t properly addressed. We should be moving away from “two-pound per week” robotic advice and instead applying percent-of-bodyweight weight-loss advice we can back up with formulas not only addressing calories in and calories out but also the often-overlooked nutrient density factors regardless of calories consumed or expended.

In health,

David
http://www.LeannessLifestyle.com
Posted in Club Lifestyle General | No Comments »