Wedding Season Killed My Diet
diet killer, dieting, travel, find a gym
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Until a week or two ago, I was going pretty strong on a low-carb, high protein diet regimen. I've found that my body reacts best to low carb diets when I'm trying to cut a little excess fat.
My diet was going really well. My meals revolved around chicken, tuna, salmon, and egg whites. I stopped drinking beer. I cut off my american stamina supplementation, and started only taking no-xplode - in order to reduce my sugar intake. I don't necessarily recommend taking NO-xplode, but it tastes good, so I drink it even though it probably doesn't live up to its claims.
Despite the lack of carbs, I still had enough energy to make it to the gym every day. I was quickly getting back to my acapulco-picture body.
Then wedding season came... For the past 2 weeks, I've been involved in two weddings (no, not my own), which has killed my diet. Rehearsal dinners and traveling did a one-two punch on the whole low carb thing. It's too hard to sit in on a rehearsal dinner and not dig into the bread and have a few beers... and then a few more beers.
Traveling has always been a diet killer for me. I'm currently in Florida for a wedding, and out of the 4 days I've been here, only once have I been able to throw together some egg whites.
It's also hard to find a gym in my area that will allow a one-day pass. I haven't been staying at a hotel every night, so when I'm staying with friends (who don't workout) I have no gym to go to.
And now, most of my hard-work has been erased, and it's back to square one. Wish me luck maybe???
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on 11/2/2008
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21.7
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I'm on MTV promoting FitConnect - I need your help!
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What's up everyone, I know I've been slacking big time with posting - but I have an excuse. I'm on the upcoming MTV show called 50Cent: The Money & The Power - my purpose for being on the show is to try to get 50Cent to invest his money in FitConnect.com.
Help me out by being my "friend/fan" on IAmOnMTV.com. It's really easy to do.
1. Just sign up for free at IAmOnMTV.com - it takes 2 seconds.
2. Then go to my profile page on IAmOnMTV and click the orange button that says "Be My Fan, Now."
Thanks - hopefully FitConnect will get a lot of publicity and we'll all get good traffic to our blogs and external sites.
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on 10/16/2008
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21.3
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My Gym's Price and Location Kills the Competition
gyms
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My gym, Formula Fitness, is not a super-gym, with basketball courts and full-size swimming pool - but they do have some advantages over the nearby, bigger competition.
The price of my gym is dirt cheap (from what I've seen at least). I pay only $20 a month, with no locked in contract. I haven't checked the prices of the nearby competition in a while, but I'm pretty sure that the only other gym that had similar pricing was Planet Fitness. I looked into joining Planet Fitness, but decided against it due to their low-weight gym niche.
Formula Fitness obviously lacks some of the extra amenities that large-chain supergyms have - but they have a huge advantage in my situation - they're only 2 minutes away from my house. While the others are about 15 minutes. I think location is key when choosing a gym.
Lazy? Not really, but I figure I'm more likely to go to the gym if it's just a few minutes away than if I have to battle through 5:00 traffic to get there.
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on 10/5/2008
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22.2
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Back in the Game... Feeling the Leg Pain
legs
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I've been MIA with the Fitness Blogging for a while - and the lack of time to do stuff hurt my gym attendance as well... I have a slight excuse though - Troy and I have been working hard toward re-designing the site (with no budget to hire outsiders - sucks).
But finally, I am back in the gym (and on a side note, the new layout is going to look sick once we're done). I decided to hit the gym yesterday and did all leg exercises. I usually avoid legs for a few months until the rest of my body is back in shape, but I decided to do things differently this time.
In my off-time, I put on a little chub - not much, but still, it needs to be dealt with - and I've decided to attack the bulge by working my biggest muscles. The bigger the muscle, the more calories needed to maintain that muscle.
Feels good to be back in the gym. Only downside is I'll be walking like I have a broom up my @#% for the next few days.
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on 9/30/2008
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25.2
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Sticking to Your Diet While Traveling for Work
dieting, weight loss, travel
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Traveling for work - or any other reason - can take you out of your daily routine, which tends to destroy healthy dieting streaks.
I speak from experience, because I'm sitting in a hotel room after going out for a 4 course meal with some co-workers. Obviously that 4 course meal was accompanied by many alcoholic beverages, which hurts the diet even more.
Reasons you should avoid killing your diet while traveling:
1. It's Twice as Hard to Start Back Up
Once you've gone off the deep end, it's always so much harder to bring yourself back to a healthy diet and fitness level. You're going to think about how good it was eating whatever you wanted, and you'll gradually forget how much better it felt looking in the mirror.
2. The Regret will Drive your Crazy
Finally you started seeing the results you've been working hard to achieve and then you blew it. The next week or two you will want to kick yourself for not holding strong and resisting the urge to eat everything in site. I'm not even home yet and I'm already beating myself up about it.
3. Pigging out Makes a Healthy Stomach Sick
If you're one of those people who only eats fast food about once every year, you will know exactly what I'm talking about. Your stomach feels terrible after chomping down that Big Mac - it's just not used to it. If you've been going strong with your diet, pigging out is going to make you feel pretty sick - which is never fun when traveling.
Advice for Sticking to your Diet While Traveling:
1. Use Mental Toughness
Remember the three reasons listed above. Use them as motivation and demonstrate some mental toughness when you're tempted to eat everything in sight.
2. Get Drunk After Dinner, Not Before
As we all know, alcohol causes us to let our guard down and make poor decisions. Getting boozed up before eating will let your stomach control your actions (since your... read entire entry
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on 8/1/2008
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33.9
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Worried about Bulking up? Tame your Diet, Not your Workout
bulking up, toning muscles, muscle tone, diet, workout plan
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Many women and some men are concerned about getting too bulky from lifting. While most believe your workout plan is the sole aspect determining whether you bulk up or tone up - it's mostly based on your diet.
Fitness enthusiasts who are worried about bulking up are often scared to step up to the heavy weight rack. Girls, a lot of times, are stronger than they think or make themselves out to be. Scared of losing their feminine figure, they avoid anything heavy. I know several guys who do the same thing - they don't "power lift" because they don't want to bulk up.
While it seems to make sense, there's really no reason to fear the strength. If you're lifting heavy weight, you can still tone up and avoid the bulk. The main ingredient to bulkiness vs. non-bulkiness lies in your dieting habits.
If you're lifting heavy weight, yet still consuming a lower calorie count, you'll be able to burn excess fat and tone your muscles. Meanwhile, you're muscles will still get stronger - so if the day does come that you want to switch from size Medium to Large, you'll be in a better situation to make that jump.
A huge factor that rules above all (workout plan and nutrition) lies in your genetic makeup. If you have a naturally "big" build, than you're much more prone to bulking up. If you're naturally slim, you'll find it much easier to tone your muscles - while bulking up may take years.
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on 7/24/2008
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25.4
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Negative Calorie Fruits and Vegetables: Are They Real?
negative calories, fruit, vegetables, caloric intake, calories
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Some sources say that certain low calorie fruits and vegetables actually contain negative calories.
What is a Negative Calorie?
Food has calories in it which the body uses to perform regular human functions. Negative Calories (supposedly) occur when the calories contained in the food are less than the calories needed to lift, chew, and digest the food.
It seems to make sense. Some fruits and vegetables with high water content contain such a low number of calories that it seems reasonable that it would take more effort to finish digesting them than your body would actually pull from the process.
Some Negative Calorie Vegetables:
- Asparagus
- Fennel
- Aubergine
- Gourd
- Cucumber
- Broccoli
- Leek
- Cabbage
- Lettuce
- Carrots
- Cauliflower Peppers
- Celery
- Radish
- Chicory
Some Negative Calorie Fruits:
- Apricots
- Blackberry
- Melon
- Cantaloupe
- Raspberries
- Grapefruit
- Rhubarb
- Guava
- Watermelon
Some Experts Disagree with the Negative Calorie Theory:
There are those who insist that the negative calorie idea is wrong. Their primary argument is that the body uses different amounts of energy to digest foods of different complexity. They believe that the body designates a percentage of a food's energy content toward digesting it.
Calorie Breakdown Example: If an item contains 5 calories, the body would use 3 calories of energy to digest it - while a food item containing 50 calories would be digested using 30 calories of the body's energy.
So Which is Correct?
Well, no one has proven either side so it's up in the air. Some experts support the negative calorie theory while others claim it's impossible. I personally have no idea, but I'm hoping that the negative calorie theory is correct because it give... read entire entry
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on 7/9/2008
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38.7
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Hilary Duff Workout and Diet Plan from US Weekly
hilary duff, celebrity fitness
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Hilary Duff, who's often videotaped by paparazzi when hitting the gym, boasts a healthy diet plan and great workout ethic.
Her every move is captured in a camera lens, which can be stressful if you're having a chubby day. Due to the fame, Hillary became obsessed with getting her body in perfect shape.
Hilary Lost Weight - That's Good Right?
Nope, she got criticized for that too. "Everybody speculates that you're not eating or are doing drugs. You're damned if you do, and you're damned if you don't," claims Duff. She dropped her strict protein and vegetable diet and leveled off to a perfectly mixed diet.
Hilary Duff's Diet
She added fruit to her protein and veggie diet. Here's an example of a typical day...
Breakfast
- Kashi cereal with 2 percent milk. Or, substitute egg whites with feta cheese.
- Latte with 2% milk.
Lunch
- Grilled chicken Caesar Salad mixed with 1 tbsp reduced fat dressing. Or, substitute Grilled ahi tuna instead of chicken.
Dinner
- 1 Grilled Tuna Steak (or try Citrus Tuna Steaks)
- Veggies
- Sometimes sushi (one of Hilary Duff's favorites)
Celebrity Snack Time
When snacking, Hilary eats some nuts (that doesn't sound good, but we'll leave it). Other favorite Hilary Duff snacks are apples, brie cheese. She slightly cheats the diet when she digs into some chips and salsa.
Working out with Hilary Duff
Being a former gymnast, Hilary watches out for "bulking" side effects of lifting. You know how gymnasts look like Oompa Loompas sometimes because they're so short and built? She tries to avoid that look.
"I couldn't just go to the gym like my friends and lift weights. I would get these muscles in my legs. I felt boyish."
While she does hit the gym often, she avoids heavy weight lifting. Her genes cause her to put on muscle easily. Instead, Hilary is big on Pilates... read entire entry
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on 7/3/2008
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123.5
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Pushing Through a Headache During Gym Workouts
gym workout, headache
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If you occasionally get headaches after a long day of work, it probably disrupts your gym experience - maybe even cancels it out. Here's some advice for sticking to your fitness goals, regardless of your occasional headaches.
I deal with this problem more often than most. My regular gym schedule is right after work (like most people) and I often develop a headache on my way home at the end of the day. This usually KILLS my gym experience. The headache usually keeps me from performing well, and tends to hurt more and more as the exercise continues.
There's no absolute answer - headaches are annoying - but there are some different strategies for dealing with the situation while not experiencing a set-back in your fitness goals.
First, Try to Avoid the Headache:
A few small tips for avoiding headaches include getting adequate sleep and doing the best you can to live a stress-free life. Also, if it's sunny out, wear sunglasses on your way home from work - the glare can often cause short-term headaches.
If the headache is inevitable, try to cure it:
Take a Short Nap - Sometimes headaches can be cured with a 20 minute power nap. If you didn't get enough sleep the night before, this is probably your best bet - but it may involve switching your gym schedule.
Take Pain Killers - This tip is somewhat obvious, but try taking some tylenol of aleve (my favorite) before your drive to the gym.
Drink Caffeine - Many people experience afternoon headaches because their morning coffees have lost their energizing effect. Drinking a caffeinated drink in the afternoon may offer quick headache relief. Caffeine can disrupt sleep patterns, so try not to make it a habit.
Neck Massage - If you someone willing, get a quick neck massage for relaxation which can sometimes relieve head pain. If no one wants to touch your neck, try massaging it yourself. Be aware, this could lead to more ... read entire entry
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on 7/1/2008
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41
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Harvard's Women Only Gym Hours: Fair or Unfair?
curves, wacky finds
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This story dates back to March, but did anyone else hear about Harvard segregating its gym in order to comply with famale Muslim demands?
Apparently, several months ago, the Harvard Athletic Department reacted to requests from Muslim female students to create a female-only environment so that they may workout while still abiding by their religious rules. They feel uncomfortable wearing workout clothes around men, and therefore, they claim, have missed out on hitting the gym.
The solution... The Quadrangle Recreational Athletic Center has restricted, female-only hours from 8am to 10am on Tuesdays and Thursdays, and from 3pm to 5pm on Mondays.
Ola Aljawhary - a student at Harvard - said the women only gym is a necessity.
"These hours are necessary because there is a segment of the Harvard female population that is not found in gyms, not because they don't want to work out, but because for them working out in a co-ed gym is uncomfortable, awkward or problematic in some way," she told Boston University's Daily Free Press.
My Thoughts:
It's important to respect others' religions - to an extent. The simple fact is that everyone attending Harvard is paying money which goes toward the gym. It's not fair that men are restricted from using it at certain hours. Suppose someone has a religious believe that doors are evil? Would all doors have to be removed during certain hours of the day?
Harvard, and all universities, should put forth a legitimate effort to accommodate everyone's religion - but if religious beliefs restrict you from using a gym which allows both sexes, then maybe a gym which is PUBLIC to all students is not for you.
If the women are that intense about those religious beliefs, then they can join the local Curves near Harvard.
What does everyone else think?
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on 6/24/2008
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22.3
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Super Busy This Week - Advice on how to find time to workout?
time management
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Since I'm swamped with "stuff" to do this week, I haven't had much time to workout, and sadly I haven't had much time to get on here either.
So I'm cheating with this blog and instead of offering advice, I'm asking for it...
What do you do to still fit in the workouts when you're busy as hell?
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on 6/19/2008
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44.8
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Be a Successful Personal Trainer by Creating Walking Advertisements
pesronal trainers, fitness marketing
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Today I actually read a few blog entries that were unrelated to fitness, half because a FitConnect member recommended it to me and half because I need a break from reading about the 50 billion different ways to get 6 pack abs and burn fat. So I read up on some of Steve Pavlina's Personal Development for Smart People.
Now I'm not a fan of reading long articles (Stevie likes to ramble) but I somehow got hooked and read one or two of his posts to completion. If you decide to read one of his posts I recommend printing it out first, my eyes are a little sore as I write this - but some of his advice stood out to me, and I wanted to relate and recommend it to all you personal trainers and fitness professionals out there.
Steve was insistent upon letting everyone know that he's wealthy - which made me look down on his personality - but then, he threw in some words that caused me to pull a 180 on my judgement.
He said that "money is only a means to an end, not an end in itself. Making a positive contribution to the world is a lot more important to me than money. Money can be useful in achieving this objective, but human relationships are far more important. The funny thing is that the less I rely on money, the more of it I seem to have.”
Of course, I think most people would agree (although their behaviors probably don't support this notion) that making a positive contribution to society is a much more lasting reward than a monetary one. I agree as well - to an extent. I have to admit that if you sent me $1,000 that would probably put more of a smile on my face than saying "nice post."
Don't worry, "nice post" is still the socially acceptable method of tipping your blogger, don't feel pressured.
So how does any of this relate to Personal Training? Because personal training is a business with a strong emphasis on building relationships and helping people - yes, helping people. Bet you forgot th... read entire entry
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on 6/17/2008
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8.2
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Fitness Advertising on Facebook
fitness ads, facebook fitness, facebook, penguins
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Health and Fitness advertisements are swamping the left column of my facebook page/browser/whatever you want to call it. What if I feel like seeing a non-fitness advertisement every once and a while?
Facebook's Advertising system allows advertisers to target you based on age, sex, region, and the biggy - keywords. Since I am obsessed with fitness, and I'm always fitness networking, my left column is always some picture of a ripped stomach and telling me that I can get 6-pack abs in 5 minutes.
It's kind of crazy how my initial interest in fitness makes me a target for NOTHING BUT fitness. With all of these targeted advertisement marketing engines that are being utilized by facebook and google, will we ever be exposed to something new? I admit, I'm big time into fitness and every once and a while I see a neat ad that I'm suckered into clicking - but eventually I get really sick of being told I should be on this new fad diet.
Is it just me, or does everyone else get mostly fitness advertisements as well?
Also, I have "penguins" listed as one of my interests on facebook... I thought it was funny when I got an "Adopt a Penguin ad" - gotta love targeted advertisements.
I named him Pablo.
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on 6/12/2008
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39.9
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Alli by GlaxoSmithKline: Great Marketing Scam, Terrible Supplement
alli, weight loss, fda
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Alli is one of the most popular over-the-counter weight loss supplements of the year. Developed by GlaxoSmithKline, it is well known that the weight loss supplement is FDA approved. Some of you may have read my recent post about the negative side effects of alli, here I discuss the marketing aspect.
Alli consists mostly of orlistat, which in high doses, is only available by prescription. Orlistat stops the absorption of fats, which can aid in weight loss.
If it’s FDA approved, it has to be the answer… right?
Not necessarily. The only thing that is certain is that GlaxoSmithKline threw out a lot of money to get both the FDA approval – and spent a lot more money getting the word of it’s FDA approved status out to the public.
Just because the FDA approved that orlistat can assist weight loss does not mean that they support all of the Alli weight loss claims. Furthermore, Alli is not the first supplement to have the FDA approval. Other supplements, such as OatVantage, VitaBlue, and Marinol Fish Oil Omega 3 have also been approved.
The FDA Approval was a Marketing gimmick
I purposely waited a while to look into the Alli supplement and how it works. Now that people using Alli have had adequate time to see results, I haven’t noticed less overweight people in the world. I haven’t heard any success stories, and while the hype is still somewhat burning – the hope died out a while ago.
Success stories from Alli users (haven’t heard any) have been drastically overshadowed by horror stories due to Alli’s side effects. If you’re still considering a trial of this supplement, I suggest reading more.
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on 6/11/2008
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19
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7 Tips to Save Face if your Body isn’t Beach-Ready
beach body, fitness top lists
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Summer is a stressful time for people who are self conscious about their body. Hopefully, you’ve already prepared for this near naked season by sticking to your fitness goals.
If you’re like most people, however, you probably haven’t.
Don't worry, you can still enjoy the summer weather - you just have to improvise.
Here are some Tips if you’ve let your Beach Body slip:
1. Get Started Now – Yes, Summer has arrived and you’re way behind on getting a killer beach body, but that doesn’t mean you should give up. This should be inspiration to really kick it in gear and eat healthy while working out consistently throughout the week.
2. Don’t Get Crazy – It can be alarming when you step out on the beach for the first time and realize your body is not at all what it used to be. Sometimes people panic and do crazy things in desperation, such as starve themselves or start an unhealthy Fad Diet. Check out RunningBear’s advice on how to spot a Fad Diet.
3. Avoid Carbonation during Beach Days – It often bloats the stomach, which can cause your belly to look bigger than it really is.
4. Maintain Good Posture – A big part of how your body looks is based on your posture. Don’t let your belly jut out and keep your back straight to look healthier and skinnier.
5. Get a Good Pump Guys – Push ups are the best way to get a good pre-beach pump. Do several sets of push ups before dipping off to the beach and you’ll look a lot more muscular than you usually do.
6. Keep Clothes on While Sitting – Have you noticed that stomach’s rarely look very good when you’re sitting down? It’s because all of the fat and skin throughout your stomach is squished together, and rarely looks attractive. If you’re self conscious, stay clothed until your ready to lie down or walk on the beach.
7. Don’t Do Sit Ups Before the Beach – I mentioned above that push ups are great for gett... read entire entry
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on 6/9/2008
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48.5
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Stay Slim to Fly: Airlines Charging Extra for Overweight Flyers
obesity epidemic, wacky finds
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Could you be charged extra to fly based on your weight?
With the rising price of fuel, airlines are making all sorts of moves to cut costs and snatch extra money from their customers. Simple math and common sense shows that a heavy person costs more to transport than an Olson Twin, which has airlines discussing a fat surcharge.
Airlines are now discussing the incorporation of surcharges based on weight. While luggage has always had weight limits, people have not – but that might be changing.
An airline spokesman stated that they average a person and their luggage to weigh 220 Lbs. That is how they crunch their numbers to project profit. Most likely, that will be the magic number used to determine whether your paying standard or extra to fly.
I’ve heard two arguments to this new idea:
The first argument is obvious – Overweight individuals are outraged that there are plans in the works to discriminate and charge extra for being large. I’ve heard some say they wouldn’t fly due to embarrassment, and others claimed they would purposely fly just to sue them for discrimination.
Then there are those consumers that somewhat like the idea. These proponents of the idea claim that the airlines will be raising prices in some way, and it would only be fair to base it on weight. If shipping a package is based on weight, why isn’t it the same to ship a person? If you were shipping a 3 lbs package, how would you feel if you were paying the same price as someone shipping a 20 lbs package?
My Opinion
I am one of those people who can almost always see both side of an argument. I could see where it would be very embarrassing to travel with friends and have to explain how you’re being charged extra because of your weight.
Meanwhile, the "delivering a package" example really makes you wonder if that shouldn’t apply to shipping people as well. In that respect, is it actually discriminati... read entire entry
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on 6/5/2008
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41.7
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Focus on Weight Loss Sacrifices: The Smart Way
weight loss, fitness goals, dieting, time management
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One of the hardest things about losing weight is that it involves sacrifice. If you want to lose weight, you're going to have to give up something.
Whether it's sweets, red meats, TV time, or soft drinks - you're going to say goodbye (or most likely, see ya later) to something you enjoy. What you decide to give up is what usually shapes your entire weight loss gameplan. Most people have several unhealthy habits that could be gotten rid of. In order to lose weight, we usually don't have to give up all of them, so we pick and chose.
Choosing what to sacrifice is key... And the obvious choice might be the wrong one!
I mentioned above how most people have several unhealthy habits, but only need to sacrifice one of them. What does almost everyone do? They focus on the one that is the biggest part of their life. They focus on the unhealthy habit that sticks out the most. A person with a sweet tooth gives up chocolate and a tv-aholic denounces their boob-tube.
Makes sense at a glance right?
If you're trying to create a weight loss plan that you can stick to, it is terribly wrong. Why would you take the one thing you love and can't live without (candy, television, whatever it is) and give it up? Most likely, you will do great the first week, cheat the second, and give up on the third or fourth. Not to mention that you'll probably be miserable after giving up your favorite food or lazy hobby.
Get rid of something you can do without
Generally, to lose weight, you will have to sacrifice types of food or lounge time. Instead of focusing on the most obvious problem, focus on the ones you can afford to sacrifice.
Here's an Example:
Stewie loves soft drinks and absolutely hates diet soda. He drinks soda throughout the day at work. He knows he's consuming a lot of calories throughout the day, but he finds it helps him stay in a better mood while nine-to-fiving (excuse me, ... read entire entry
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on 6/3/2008
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