Another year....Another 62 miles for Diabetes

03/03/2012

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Last year my TEAM and I rode 62 miles to raise funds for diabetes research.  Together we raised over $1500.00, burned a lot of calories and had a lot of fun.  This year our goal is $2000.00 and to do so we need your help.  If you would like to make a donation to my website (www.diabetes.org), join my TEAM or have a massage at our Massage A Thon just give us a call at 678.205.1390.

Knowing that every mile we ride helps someone in need is a great feeling.  And as Type II diabetes continues to rise in children as young as 10, together we can make a difference.

Ride on and see you soon.
Steve

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What a rush.  Can't wait to do it again.
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Skin Cancer-my personal journey........the following photos may be disturbing!

01/20/2012

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Pre-op picture
I guess it was over 15 years ago that I noticed a small red spot near the end of my nose.  At the time I was not too concerned with it because I thought it might have been a small freckle or blemish of some sort.  I had more important things to worry about at the time.  Over time that small spot did not go away but instead would become sore, bleed and then scab over especially when I was out in the sun for a period of time.  I finally decided to see a professional dermatologist to figure out what this was.  After removing a small piece and having it analyzed the results came back as pre-cancerous, so we decided to freeze it off, a procedure called cryo-surgery. OMG did that hurt!!!!  Well the good news was that small spot was finally gone.

14 years later that small spot came back with a vengence.  It immediately started to bleed, scab over and was sore to the touch.  Now I was really concerned.  I went to a dermatologist next door to our wellness facility in Duluth and had another biopsy taken.  Dr. Cole said that I needed to have this removed and that it was Basal Cell Carcinoma.  Not a deadly form of skin cancer but can and will be disfiguring.  She said the best option for me was a procedure called Mohs Surgery.  This procedure was rather new but had great results.  A Mohs surgeon takes off one layer at a time and looks at it under a microscope.  If they did not get all of the cancer then they go back and take another layer off until everything is gone.  Procrastination is one of my downfaults so of course I decided to "think" about it.  A year and half quickly went by but my nose blemish did not.  It was time to take care of it.  Unfortunately I was turned down for health insurance because it was a Pre-existing Condition so this only made me worry more, especially about the cost.  But my family was much more important to me than a few thousand dollars so I scheduled the appointmant with Dr. Pharis, a Mohs surgeon in Duluth.  I had heard great things about him from clients and members of our facility so I felt good about the results.

As an Exercise Physiologist for the past 22 years I have come to realize that being healthy is not just what you eat or how much you exercise or what you look like in a bathing suit, but more importantly how all of your systems in your body work together to create a strong and healthy immune system.  Its your immune system that fights off foreign invaders (cancer cells), prevents diseases such as heart disease and diabetes and slows down your aging process.  When Dr. Pharis looked at the spot on my nose he commented that my strong immune system had prevented the cancer from spreading.  This made me feel good! 

Dr. Pharis started the procedure and fortunately it took only two layers to remove all of the cancer.  However, because of where it was located the suturing was going to be much more extensie as well as the recovery.  After all said and done the total stitch count was around 30 stitches and the pain scale was going to be above 10.  And let me tell you it was 12!!!!  Thank goodness for pain meds.  The following pictures may be disturbing to you but I felt it was important to show you what a small spot can turn into.  If you have something on your skin that does not seem to be healing and looks abnormal do not wait.  Go see a professional immediately.  If it were not for my strong immune system due to my activity, healthy eating, lack of smoking and other healthy lifestyle choices who knows how much this cancer would have spread.

DONT WAIT.  TAKE IT FROM ME!!!!!!!!!!!!

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Post-surgery Day 2
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Post surgery Day 3
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Post surgery Day 3
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Post surgery Day 9
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Post Surgery Day 11 Worth every penny!
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8 ways to cut your cancer risk-one bite at a time.

09/23/2011

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Change the way you eat and you could reduce your risk of becoming a cancer statistic.  Eating fruits, vegetables and fiber protects healthy cells from cancer-causing free radicals and keeps weight in check.  Fruits and vegetables build up your immune system with cancer fighting antioxidants.  Fiber keeps food from lingering in the intestines where it can latch onto cancer-causing carcinogens.

1.  Add fruit or veggies to your breakfast meal.
2.  Cut out creamy sauces and use veggies and olive oil instead.
3.  Go Asian-high in veggies and antioxidants.  Ask for brown rice instead of white.
4.  Meatless Monday-use plant based proteins such as tofu, soy beans, lentils
5.  Mix it up-dried fruit w/ nuts make a great snack.
6.  Shred it-carrots, apples, oranges and zucchini can be grated and used in muffins, bread and pancakes.
7.  Make a smoothie. 
8.  Add flavor with avocados, hummus, roasted veggies, rosemary and fresh garlic.

Need help?  I am here to assist you to optimal health.
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Drinking water will help you lose weight. I'm serious!

08/25/2011

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Consume just 6-8 ounces of water before your meals to control your appetite according to a study by researchers from Virginia Tech and reported at the 2010 National Meeting of the American Chemical Society. Drinking 16 oz. of water before meals three times a day over a 12-week period increased average weight loss by about 5 lbs., compared with those who did not increase water intake. Researchers could not definitively say what caused the additional weight loss but speculate it fills up the stomach making you feel fuller.

VIP:  If you are using the Medifast meals you MUST drink plenty of water throughout the day to benefit from the high fiber content found in each product.
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Lose Weight AND Tweak Your Testosterone Levels

08/05/2011

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As you may know by now I enjoy bike riding.  I have been biking since I was 5 years old and haven't stopped since.  Its a great stress reliever.  I burn tons of calories and now, after reading an article in Maximum Fitness, it accelerates the labido as well.  According to the Journal of Strength and Conditioning Research, a high-cadence bike ride will skyrocket your testosterone by 97%.  So, in a nutshell, ladies go buy your sweety a bike right now and guys..........what are you waiting for!!!!


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Tiger Woods needs to look in the mirror............and needs a new trainer!

07/27/2011

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If anybody needs to look in the mirror and find blame it is Tiger Woods.  One of the greatest athletes of all time who could make a difference to so many royally screwed up!  We all know what has happened in his life because of his choices and just last week he fired his long time caddie Stevie Williams (pictures w/ Tiger)who stood by him thick and thin.  If anybody needs to be blamed and fired it is himself.  The amount of talent he has/had should not be allowed for just one person.  What a waste.  His constant need of adrenaline landed him in the hot seat of World Speculation.  Its a shame, but I also feel sorry for him.  He no longer had a role model to look up to and receive advice from.  For that I feel for him.  I hope he will be able to look deep down into his soul and realize what we are here for.  To help others.

As for his trainer he should be the next in line to be fired.  He allowed Tiger to over develop his physique to the point that his joints could no longer withstand the amount of torque he placed on them,  specifically his knees and ankles.  Golf is a game of flexibility, endurance and technique, not power and bulk.  I have trained many golfers and have had fantastic results focusing on CORE strength and flexibility.  If only I could get my hands on Tiger.  Does anybody know any of his staff?

Take care.  I am here to help.
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Activity vs. Exercise...........Is there a difference?

07/20/2011

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Activity:  a non-specific movement of the body to promote circulation, increase endorphins and burn calories.  When I start working with someone for the very first time, my goal is to get them to start moving.  With over 600 muscles in the body it is designed to move......not sit.  Activity is a lot easier to swallow because it is no more than just walking more, playing more and enjoying life more.  Examples include: parking a little further than you normally do from the office, using the stairs instead of the escalator or elevator and taking the dog or child for a walk (as pictured)  The goal is to do this daily!
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Exercise: a specific series of exercises for a designated amount of time or repetitions to increase endurance, strength and flexibility.  In the picture to the left I am helping Beth increase her aerobic efficiency by walking on the treadmill at a certain speed, elevation and time to achieve a certain heart rate percentage-hopefully in her Target Heart Rate Zone.  Sounds specifc doesn't it?  This can be a daunting task for many to swallow when they are trying to change their lifestyle.  I incorporate exercise usually after 2 weeks of consistent activity because my client is usually feeling better with more energy, more motivation and desire to make a change.

Are you ready?  Would you like me to help you get started?  I am here to help!
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It's healthy..........so eat all you want! (not)

07/11/2011

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Now that you have decided to do something about your health, the next step is to make some changes to your nutritional habits, if needed.  When I first meet with a new client I start off talking about the importance of proper nutrition.  Did you know that the results you want are decided by the foods you eat?  Nutrition is so important that it comprises at least 85% of your goals.  To help my client I insist on a three day food diary.  This food log is everything they eat and drink for three days with the amount as close as possible. My famous quote is "small changes leed to big results."  The first change I make is to their breakfast choices.  Breakfast is THE most important meal you can eat because it jumpstarts your metabolism for the rest of the day and helps stabilize your blood sugar.  No breakfast means no results and potentially side effects like Type II diabetes.  Period.

There is so much more to talk about that if you would like to schedule a FREE consultation so that we can help you achieve optimal health, just call 678-205-1390.  We are here to help.

Next step, Activity vs. Exercise.

BTW, I just completed a metric century (62 mile) bike ride to raise money for organ donations called The Hospitality Highway Century (pictured above).  There were over 1500 cyclists and the cool part was that we got to ride on Hwy 400, without the worry of being sqooshed.  Burned close to 3500 calories and met some new friends.  Awesome day!!!!!

See you soon, Steve.
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Achieving Optimal Health-are you interested?

06/27/2011

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Since 1996, I have been helping people improve their health.  With over 24 years of experience in the health and wellness industry and countless testimonials from satisfied clients (www.enhancinghealthinc.com) I have a pretty good grasp on what it takes to improve someones health.  When someone comes to me for the first time and is ready to make a change I get so excited because I know I am going to make a difference in their lives-hopefully.  If the client is ready mentally to make a change then I can help them.  If they are not ready I know through experience that they will last for a few weeks or months and then I will never see them again.  Getting past the mental barrier is 90% of the game. The rest is easy!!!

The first step is scheduling a fitness and health assessment to give both of us an idea of your current health and to establish some short term and long term goals.  From there I instruct you on the difference of activity and exercise.  Yes, there is a difference.  Activity is moving the body more than it is accustomed to.  Such as parking the car a little farther from your office or walking your dog as opposed to letting him run loose in the back yard.  Exercise on the other hand is very specific, such as walk for 30 minutes, do 10 pushups 3 days per week and stretch daily.  In the beginning, exercise can be a daunting task and often overwhelming.  Activity on the other hand is very achievable and a great way to start. A great way to track your activity is to wear a pedometer ($10-$15 investment).  According to the American Medical Association, the average user see's an increase of more than 2,100 steps per day when using a pedomater

Are you ready to make a change?  Do you want more energy and vitality?  Do you want to get out of pain and enjoy life?  What are your goals?  Lets get started!!!

Next blog entry: Step # 2-food log and why it is vital.
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Lisa-thank you for all you do. I love you!

06/12/2011

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We just celebrated our 16th wedding anniversary in one of our favorite cities-Charleston, SC.  Although we did not stay at our favorite BB (twomeetingstreet.com) we did have the good fortune of being alone together.  A rarity these days.  Many of you do not know this, but Lisa was my first personal training client.  I had just finished college and she was in massage therapy school.  We were both very intrigued about the body and the importance of a healthy lifestyle.  We quizzed each other often and sometimes argued about specific muscles, tendons and ligaments.  Sounds rather boring, but to us it was fun. 

Over the years Lisa has been my "Rock."  Starting and running a business is a daunting task and extremely stressful.  Without her insight and determination, Enhancing Health would not be where it is today.  I owe her so much and hopefully some day I will be able to return the favor. 

We are so fortunate to not only have a beautiful, healthy daughter, who is about to become a teenager, but we also have our health.  Many of us take for granted  good health and don't realize how important it is until we are sick.  Lisa and I are health coaches and have been placed on this earth to help others by educating them on the importance of a healthy lifestyle.  Knowing what your mission in life is can be a wonderful thing.  Although it might not be glamorous, nor give us the ability to retire early, we do have the extreme satisfaction of helping people live healthier and happier lives.  What could be better than that?!

Today in church, Dr. Bill Self preached on the importance of living every minute to the fullest as though it was your last.  Lisa went one step further and told me that you must live with a purpose as well.  We know our purpose-do you??  Thank you Lisa for all your wisdom and insight.  You are wife who I love dearly, but you are also my best friend!
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