What are the enemies of being great?

The Enemies of Being Great - from Forbes magazine

Availability - Being too quick to take something that's available or offered instead of sitting with nothing.  Exercise the power of no and have faith that the right thing will come along.  If you take the wrong thing, it can cause more problems in the long run than its worth.  Don't just go with what's available, because then you're coming from a place of fear.

Ignorance - Don't take action without information.  It's like taking a wrecking ball to your world.  Make informed choices that will lead to results.  Come at the action with informed choices.

Comfort - A dangerous place to be because you get apathetic.  Risk is terrifying.  If you never take the risk, you will always lose.  If you're sitting in a job you don't like instead of starting your own business when you really want to, that's a sacrifice.  Don't allow comfort to be enough.

Passivity - Listen to your internal voice that warns you when something is a bad idea.  When you know something is a bad idea and you do it anyway, you're going to pay for it.  A lot of women don't want to have others think they are a b*tch.

Five Stealth Health Foods

Celery - Four sticks of celery a day can lower blood pressure a little bit.  Janice suggested ants on a log, and Janice told her that she hates it.  Raisins and dry fruit suck.

Seaweed - Packed with healthy nutrients and calcium.  Good for vegans who need a source of calcium.  You can get it in sushi or buy the sheets of seaweed.  Also has a lot of potassium.

Hemp Seeds - Flax is really estrogenic.  Hemp is great because it has omega-3s and provides all of the essential amino acids.

Scallops - Almost 80 percent protein.  Just a 3 oz serving has 20 grams of protein and only 95 calories.  Loaded with magnesium and potassium.

Dark Meat - So good for you!  Healthy fats, and the saturated fat in it has zero impact on your cholesterol.  An ounce of dark meat only has 8 more calories than an ounce of white meat.

Lots of talk about toots.  Of course!  Jillian's children have some major gas.

Cool Skinny Tips

Vitamin D - People who start a weight loss program with higher levels of Vitamin D lose more weight. Vitamin D boosts the effects of leptin in the body.  Take a Vitamin D3 supplement.  Or, go outside for about 10 minutes during non-peak hours.

Manage Peer Pressure - Happens with alcohol all of the time.  If your friends are drinking and you're not, it becomes an issue.  If Jillian stops drinking for two weeks, she'll lose 5 pounds.  You've got to say no, and use a firm tone.  Say, "Don't say this to me again."  If you do it right, you only have to endure the un-comfortability for a little bit.

License to Splurge - People think that if they exercise a lot they can chow down.  This isn't true.  Use your head and think calories in, calories out.

Nature - Counties with more nature have lower obesity rates.  People who walk outside go faster and feel less exertion.  Try to get outdoors as much as possible.

Standing Up - The action of sitting up or laying down may actually speed up the production of fat.  Just stand up if you can.

Callers

Are ten minute bursts of exercise as good as 60 minutes of exercise?  NO.  You need to do at least 20 minutes of exercise.  30 is better.  45 is a dream.  Your body doesn't start releasing the fat-burning hormones if you've only exercised for 10 minutes.  The longer you train, and the intensity of your training affect your after-burn.  It also takes a little bit for your body to burn through the available glucose instead of going into the fat stores.

Some Moms Are Damned If They Do and Damned If They Don't - Notes from the Jillian Michaels Show Podcast

Moms - Getting Criticized Left and Right

A woman put her seven-year-old on a diet and is getting a lot of criticism.  Jessica Simpson is also getting a lot of criticism for gaining weight while pregnant.  You don't need to lose the body at all.   You will gain 25-40 pounds when pregnant.  If you maintain your fitness during the pregnancy, your body will bounce right back.

Gaining excess weight makes natural childbirth more difficult.  It can be more difficult to place the epidural.  You are adding fat cells to your fetus.  Your baby smells the flavors of the foods that you eat. If you eat good things, it will make kids want healthy foods when they're older.  The foods you eat can have a dramatic impact on their behavior, the way they sleep, etc.  The better you eat, the better able your child is to develop health.  Excess weight gain is really hard on the mother, and a disservice to the kid.

We have so much pressure to be a size 0.  It used to be size 6, and now it's size 0 or 2.  But then, people say things like "you're eating for two."   People totally bash moms for all kinds of stuff.  Using formula instead of breastfeeding?  You will be criticized.  Use an epidural?  You will be bashed.  It's demonizing.  Pregnancies and parenting is unique in every situation.  We are so quick to jump on moms about being crappy.

Jillian talked about the interview in which she said she thought that being pregnant would ruin her body.  At the time, she was talking about IVF, but it was taken as being against pregnant moms.  She also didn't want to be puking all of the time, totally physically exhausted.  The concept of giving birth is also very scary.  It's okay to say you're scared or worried about it.  We need to stop judging each other. There's room for improvement for every parent out there.  Instead of being super critical, you should think of ways that you can support other moms.

Parenting and motherhood can be like a carte blanche for criticizing.  Solidarity, ladies!

New Disorders - Creating Awareness

If you notice that a friend might be suffering from one of these disorders, you might try to gently talk to them about it.  You can direct them to seek professional help.

Food is about control.  If you have an overweight teen, don't make an issue of it.  Some kids in nursery school won't go to the bathroom all day or they won't eat certain things to exert their own control.  Even as adults we're still controlling things with food.

• Pregorexia - Some women try to not gain weight while pregnant although you are meant to gain 25-40 pounds while pregnant.  At least 6 pounds of that will be body fat.  Some women start to diet and work out more while they're pregnant.  It's a great disservice to yourself and your baby.  It's coming from a tremendous amount of social pressure, but it's setting the child up for an increased chance of birth defects.
• Orthorexia - Obsession with healthy or righteous eating.  Only eat organic foods.  Or eliminate an entire food group.  Paleo and vegan people can fall into this category.  If you suggest that the diet might not be optimal, you may be threatening their way of life.  If you find that you are militant about a certain way of eating, there may be an issue.
• Anorexia athletica - Someone that's addicted to exercise.
• Drunkorexia - Drinking your calories.  You don't eat so that you can have alcoholic beverages.  Almost 30 percent of female college students exhibit this kind of behavior.  Risk of being compromised or unsafe, and liver disease.  Eat before you go out.

Callers

C-section rehabilitation.  There's a lot of emotion tied up with this.  Jillian thinks we psychosomatically hold on to weight in the c-section surgery area.  

• Do high-intensity intervals.  Do something very metabolic.  Twenty to thirty minutes.  
• Throw in a mat pilates DVD and yoga.  They are the best for rebuilding your core.  
• Drink a lot of water, keep you sodium down.  Coconut water is good because it has a lot of potassium and will flush sodium out.  
• Don't drink alcohol.  That will make a huge difference.  
• Jillian is going to send her Making the Cut.  It's about shedding the last ten pounds.  
• The more you think "this has ruined my stomach," the more you will use it as an excuse.  There are a lot of complex emotions mixed up with it.

I did my best to compile these notes from the show.  If there are any errors, please send me an email, and I'll try to correct it as soon as possible.  I am not a doctor, personal trainer, dietician, or anything that would remotely qualify me to give advice about health, medicine, or anything else.  Please consult a professional before following any advice.  This site is a summary of information provided on the Jillian Michaels Podcast that was compiled to the best of my ability.  I am not responsible for any inaccuracies or errors.

Photo from Empowered Media/ITunes.

Getting to Know Jillian's 80/20 Rule - Notes from the Jillian Michaels Show Podcast

New Jillian Michaels book coming out in February!  270 pages of tips and wonderfulness.  Easy lifestyle strategies for you to get to slim and avoid pitfalls.

80/20 Rule

• Need to follow the tips 80 percent of the time.  
• Make five meals great and one meal not so great.  
• You could also make 20 percent of your daily calorie allowance treat foods.  
• Jillian would prefer that your treats are chemical free.  
• You can't live perfectly all of the time, it's not possible.  
• Eat really well 80 percent of the time.
• Don't live for the treats.  You have to have rewards other than food.

Six Ways to Cancer-Proof Your Home

A lot of chemicals that cause cancer also dramatically impact the way your body burns and stores fat.

• Get rid of your non-stick cookware.  Teflon is toxic if heated over 350 degrees or if it's scratched.  Use cast iron, copper, ceramic, titanium.  Use an olive oil mister.  Lightly grease the pan with organic butter.  The longer you cook the food in the oil, the more the oil gets into the food.  Jillian cooks broccoli in the microwave.  You don't want to overcook it or undercook it.
• Makeup.  It has a lot of chemicals in it.  There are a lot of green brands now.  Go to paigepadgett.com, and she has all of the green brands listed.  You can use olive oil to moisturize your face.  Use brown sugar for a scrub.  Avocado's a good moisturizer.
• You don't need bottled water.  You can check the quality of your tap water online.  The plastics in bottled water is super bad for you.  Don't ever heat your food in plastic.  Use a metal water bottle.  Microwave your food in glass or ceramic.
• Clean Green.  Go online and search for green cleaning.  There's a ton of things you can do with lemon, vinegar, baking soda, olive oil.  You can clean about anything with these ingredients.
• Paint.  You want VOC-free paint.  Mythic is a good brand.
• Gardening chemicals.  No.  Garden organically.

Fitness Studies - Takeaways

• Exercise boosts your brain power.  Interval training is supposed to improve your memory.  In addition to all of the other interval training health benefits.  Do 30 seconds on, one minute off.  Check your heart rate.  Subtract your age from 220 to get your maximum heart rate.  You want to work at 85 percent of that number.  When your recovery comes down to about 65 percent, you want to start again with the intensity.  Put your fingers on your wrist to check your pulse.
• Exercise can suppress hunger.  Perceived feeling of fullness was higher for those that did 12 weeks of aerobic exercise.

Caller

• Mom's caretaker is feeding her really bad food.  How to tell her that the cooking needs to be healthier?  Jillian will send her the Master Your Metabolism cookbook.  The point of entry is to tell her that she's worried about her mom's health.  If she is not receptive, there's a bigger problem.  

More discussions about who farted and what it smelled like at the end of the show.  And a huge fart noise.  Gotta love it!

This podcast was recorded on 12/1/12.

I did my best to compile these notes from the show.  If there are any errors, please send me an email, and I'll try to correct it as soon as possible.  I am not a doctor, personal trainer, dietician, or anything that would remotely qualify me to give advice about health, medicine, or anything else.  Please consult a professional before following any advice.  This site is a summary of information provided on the Jillian Michaels Podcast that was compiled to the best of my ability.  I am not responsible for any inaccuracies or errors.

Photo from Empowered Media/ITunes.

Jillian and The Biggest Loser - Can You Be Fit and Fat? - Notes from the Jillian Michaels Show Podcast

The producers of The Biggest Loser all got fired.  They started to ask Jillian to come back.  She made a list of things that were acceptable to her, and a list of things that were unacceptable to her.  She had all of the unacceptable things taken out of her contract.  She thinks she underestimated the role she had on The Biggest Loser and the impact it had on her audience.  They're going to have a kid on each team, and are focusing on childhood obesity.  More discussion on the podcast, check it out!

Can You Be Fit and Fat?

• "Skinny fat" - High body fat content, but slim.  Extremely unhealthy.  Just because a person is smaller, doesn't mean they're healthy.
• Things that will make you healthy - quality food and exercise.
• Quality food - it can be like medicine!
• Exercise - Cleans the body and helps many facets than your life.
• Eating bad food and being sedentary will make you obese.
• You can still have extra weight, but be fit.
• Size is not indicative of wellness.

Re-inventing Potatoes

• A baked potato is only 150 calories and could have antioxidants.  Skip butter, use greek yogurt instead of sour cream, and put some chives on it.
• Potato salad - there's a vinegar-based version which is much healthier.  If you still need creaminess, use non-fat yogurt.
• Make your own fries.  Bake them, don't fry them.  Cut them up, spritz them with olive oil, bake them at 400 degrees for 20 minutes.
• Mashed potatoes - No butter and whole milk.  Use non-fat milk and no butter.  Boil potato in low-sodium chicken broth to get more flavor.

A lady called in, and she's massively overtraining.  Jillian will be sending her DVDs!

When you're trying to lose weight, you don't want a calorie deficit of over 500 calories, or your body will go into emergency mode and adapt for starvation purposes.  Your metabolism will change, and not for the better.

There will always be stuff on your body you don't like.  Seriously.  Even Jillian doesn't like her own booty.

  

This podcast is from 10/6/12.

I did my best to compile these notes from the show.  If there are any errors, please send me an email, and I'll try to correct it as soon as possible.  I am not a doctor, personal trainer, dietician, or anything that would remotely qualify me to give advice about health, medicine, or anything else.  Please consult a professional before following any advice.  This site is a summary of information provided on the Jillian Michaels Podcast that was compiled to the best of my ability.  I am not responsible for any inaccuracies or errors.

Photo from Empowered Media/ITunes.

Making failures work - Notes from the Jillian Michaels Show Podcast

This podcast was recorded on 11/10/12.

Failure Role-Models - people who failed many times

1. Bill Gates - dropped out of Harvard
2. Steve Jobs - also dropped out of school and was fired from his own company
3. Thomas Edison - did over 9000 experiments before inventing the lightbulb
4. Harrison Ford - auditioned thousands of times before getting any roles
5. Michael Jordan - cut from the high school basketball team
6. Albert Einstein - got terrible grades, and was thought to be mentally retarded
7. Steven Spielberg - was placed in learning disabled classes in high school and then dropped out of school forever.
8. John Grisham - his first novel was rejected by sixteen agents and twelve publishing houses
9. Mark Cherry - shopped Desperate Housewives for ten years before anyone would take it
10. Abraham Lincoln - twelve major political failures before becoming the President of the United States

A lot of people are terrified to fail.  Failure is such an important part of success.  Some are afraid that failure is validation of their own worthlessness.  They also worry that if they fail, they will be such a disappointment that they will become unlovable.  The key is to get back up.

Success is a matter of attrition.  You have to keep trying, but you can't always do the same thing over and over again.  You have to change something and try to improve.  That's how a mistake is a learning experience.  Utilize information from your failures.  The only true failure is not trying.

People you admire have failed many times.  If you don't try, you create a void of nothingness, which is the biggest failure of all.

If the Shoe Fits - importance of properly-fitting shoes for exercise

• Make sure that the shoe is a half an inch longer than your longest toe.
• Get the shoe about a half a size larger than you'd normally wear.
• The forefoot shouldn't be crowded.  If it's crowded, you need a wider shoe.
• You want a snug fit around the heel.  You heel should not come up out of the shoe.
• Measure the shoes to your bigger foot.
• You can lace your shoes in certain ways that will help with shoe fit issues.
• Get shoes that are specific for your sport.  Don't wear cross trainers when you're running.
• Go to a running store and have them check your gait.
• Don't buy foot gear online unless you already know the shoe. 

Digestive Download - myths about dieting and the digestive process

• Dieting does not shrink your stomach.  You cannot change the size of this organ.  It's influenced by genetics.
• Meat - No, it does not take years to digest.  It is out of your stomach within six hours or less.
• How often should you go to the bathroom?  Up to three times a day.  If you're going to less than three times a week, that's a big problem and you need to see a doctor.  Papaya is a digestive enzyme.
• Colon flushes - NO!  This is a bad idea.  Your body is not designed for this.
• You shouldn't eat 30 minutes before exercising.  Have a small snack 45-60 minutes before exercise.

A man with a new baby called in about exercise vs. getting some sleep.  Jillian recommended four workouts a week, and then the rest of the time, prioritize sleep.

I did my best to compile these notes from the show.  If there are any errors, please send me an email, and I'll try to correct it as soon as possible.  I am not a doctor, personal trainer, dietician, or anything that would remotely qualify me to give advice about health, medicine, or anything else.  Please consult a professional before following any advice.  This site is a summary of information provided on the Jillian Michaels Podcast that was compiled to the best of my ability.  I am not responsible for any inaccuracies or errors.

Photo from Empowered Media/ITunes.

Jillian's Tricks and Treats. Breast Cancer Awareness Month. Notes from the Jillian Michaels Show Podcast.

Very funny opening segment about how Jillian went to a pumpkin patch with her kids.   She gives her kid Barlene's Lemon Merengue flavored fish oil and tells her it's candy.  Hehe!

• Unreal - make versions of Snickers, Milky Way, etc.  You can get them at the drugstores.  No HFCS, no hydrogenated oil.  It's just sugar and fat, not the chemically stuff.
• OCHO - make clean candy bars.
• Paul Newman - makes peanut butter cups.
• Sundrops - organic chocolate covered peanuts.
• Celebrate the holiday!  Go to Halloween events, read Halloween stories.  Learn about the tradition and culture.  It doesn't all have to be about the bad food.

Everyone talked about the bad things that people could give out to trick-or-treaters...like pennies or pencils.

Breast Cancer Awareness Month

1. Early Detection.  You can change the mortality rate by 50 percent if you just catch it early.  Get your regular checkups.  Do the self-exam, regularly.  Do it regularly, because the cancer can grow quickly.  If you catch things earlier, it's so much easier to manage.  85 percent of breast cancer cases that occur have NO family history.
2. Go Organic!  Pesticides are linked to breast cancer.  The Dirty Dozen are the thin-skinned fruits and veggies that are the worst.  If you can't afford the organic fruits and veggies, don't buy the thin-skinned ones.  Eat an orange.  The Clean 15 has thicker skins or natural insecticides.  Prioritize the organic dollars on grass-fed beef, ocean-caught fish, dairy, avoid soy.
3. Sleep.  You have to sleep.  If you get fewer than six hours of sleep a night, you get low-grade inflammation.  Try to get 7-8 hours of sleep a night.  If you have to choose between sleep and exercise, sleep.
4. Alcohol.  Extremely estrogenic.  Not good.  One small, small caveat is red wine.  You don't want more than 4 oz per night maximum.  They think it may mimic the effects of estrogen lowering drugs.
5. Exercise.  Boosts your immune system, keeps free radicals in check and helps you maintain your weight.  Lowers fat, which makes more estrogen in doctor.
6. IVF, Birth Control pills.  Read studies first.  Can predispose you to breast cancer and ovarian cancer later in life.  Use condoms.
7. Food.  
1. Boost fiber content.  
2. Omega-3s - Barlene's.  Inhibits inflammation.
3. Pomegranate 

Callers!

Caller with sleep-related eating disorder called.   It was awesome.  You should download the podcast so you can hear it.

I did my best to compile these notes from the show.  If there are any errors, please send me an email, and I'll try to correct it as soon as possible.  I am not a doctor, personal trainer, dietician, or anything that would remotely qualify me to give advice about health, medicine, or anything else.  Please consult a professional before following any advice.  This site is a summary of information provided on the Jillian Michaels Podcast that was compiled to the best of my ability.  I am not responsible for any inaccuracies or errors.

Photo from Empowered Media/ITunes.

Taking a Good Look Around You - Notes from the Jillian Michaels Show Podcast

In the first session Jillian and Janice talked about evacuating and planning for emergencies.

Top Seven Things to do in an Emergency Situation - by Dr. Van Herle

1.  Learn how to take vital signs.  Most people don't know how to do this.

• Are they breathing?  Put your ear down - Do you feel a breath?  Can you see an expansion of the lungs.  
• Radial pulse - go from your thumb right down to that other place.  You want to use your second and third finger.  If that doesn't work, you can go to the neck.  It could cause a stroke though.  Look at the end of the jawbone and march your way to that little corner.  Even if you don't have a watch, you can count out how many beats you count in a minute.  (Okay, I totally didn't understand any of this stuff.  Sorry.  I tried type in exactly what they said, but...I'm not getting it.)  Sixty to eighty beats per minute means someone is in trouble.  We don't want to see pulses under 50-60 bpm unless you know that the person is super fit.  If you give a vital sign when you call paramedics, they will know that that person needs to be triaged immediately.

2.  Chest pain.  Give 325 mg of aspirin.  Have the person chew them up.  If they can't chew them, you put it under their tongue.  The coated aspirin isn't as good because it doesn't absorb as quickly.  Asprin thins the blood and tells the clotting cells not to stick to each other.  Enteric coated aspirins.

3.  Cleaning wounds.  Use hydrogen peroxide.  Cleans out exactly what we see could be a new bacteria or virus in a wound.  Keep hydrogen peroxide available.  It's super cheap.  It's okay to use hydrogen peroxide if you have a wound.

4.  Learn CPR.  Have fire, police, and paramedics programmed into your phone.  911 doesn't work on a cell phone.  If you do get ahold of the responders, they can track you via your phone.

5.  Bacterial infection from raw sewage.  Keep bismuth sulfate (Pepto Bismol) on hand.  It kills the bacteria.  

6.  Cooling head down.  If someone feels sick, and you don't know what it's from, get their head cooler with a cold compress.  Put it on their head and the nape of the neck.

7.  The doctor also talked about using a tourniquet.  If you're interested, you're going to have to check out the podcast yourself.  I don't think I had a good enough understanding of what she was saying to write it down here.

Weight loss is calories in, calories out.  

• The quality of your food will keep you from getting cancer, heart disease, etc.  
• Food would be medicine if you ate really quality food.  
• Quality food will naturally optimize your metabolism.  
• You will see a cumulative effect over time if you're eating yucky food.  
• If you eat clean, and eat 1200 calories per day, you'll lose more weight than if you eat 1200 calories of chemically foods.  
• Chemicals in foods can cause all sorts of illnesses.  
• If you're not eating clean, you'll have to work so much harder and create a major calorie deficit.
• It's all about optimizing your metabolism in the long run, and getting the most out of your metabolism at this moment.

Jillian ripped on Janice for being a bad representative for Canadians.

I did my best to compile these notes from the show.  If there are any errors, please send me an email, and I'll try to correct it as soon as possible.  I am not a doctor, personal trainer, dietician, or anything that would remotely qualify me to give advice about health, medicine, or anything else.  Please consult a professional before following any advice.  This site is a summary of information provided on the Jillian Michaels Podcast that was compiled to the best of my ability.  I am not responsible for any inaccuracies or errors.

Photo from Empowered Media/ITunes.

Resentment will take you down - Notes from the Jillian Michaels Show Podcast - 8/11/12

Resentment

• Some people think it drives them.  It's like using gasoline.  It keeps your car going, but it ruins the environment, and costs you tons of money.  If you do something because you love it, there's no cost.
• What are the consequences of your resentment?  What are your alternatives?
• Acknowledge the part that you're playing in it.  How are you contributing to the situation?  Look at what it's costing you.
• Set boundaries.  You have to protect yourself.  
• Resentment is a waste of energy, time, and happiness.  Live in the light!  :-)

Negative Feedback - Tara Mohr came on to talk about negative feedback.

• Women are more affected by negative feedback.  Women's ideas about themselves changed because of the negative feedback.
• It's important to be able to endure negative feedback.  If you're living your authentic life, people will give negative feedback because they want you to conform more.  If you're vocal, or doing something important, people will give you negative feedback.
• Feedback tells you about the person giving the feedback.  It doesn't tell you about you.  It's not about dismissing them, but it's giving you information about the people you want to reach and influence.  You can use the feedback to fine tune and rework the project that you're working on.
• Remember that there are lots of possible truths.  Brainstorm about twenty different stories behind that feedback.
• Carol Dweck - What is the effect of praise on children.  It's important to reward for persistence and effort.  If you just praise for a job well done, it can be paralyzing.
• Expect to get negative feedback.  Go on Amazon and look up your favorite authors.  Look at the 5 star reviews, and look at 0 star reviews.  Everyone has negative feedback.
• Ten Rules for Brilliant Women - Free download by Tara Mohr.  Get it on her website:  http://www.taramohr.com/.

Snack Shockers!

• Five Starburst = 100 calories.  That's 15-20 minutes of exercise.
• Four Hershey's Kisses = 100 calories
• Four Tootsie Rolls = 100 calories
• Eight Dots = 100 calories
• Nine Whoppers = 100 calories
• People don't realize how many of these little things add up
• Monster Bacon and Beef Cheeseburger with Onion Rings at IHOP = 1900 calories.  That's more than most people should be eating in a day.
• You can still eat a burger, but not have it be so many calories.  If you make things at home, you can control the calories more.
• Be savvy and think about how many calories you're eating without realizing it.  Think about how  long you'll have to work out.  Are five Starburst worth 15 minutes of exercise to you?

Four Fitness Tools to Help You Condition Your Core

• Medicine Ball - Janice thought this was funny.  You're rotating, bending, and doing things that make you use your core.
• Free weights - Dumbbells - Overhead dumbbell walks.  You target your shoulder and force your torso to stabilize.
• Resistance bands
• Kettle bells - Janice warns that doing kettle bells in a cramped spot can be dangerous.  

Jillian also answered an email about exercise headaches, Sometimes caffeine can help.  Try having EBoost before your workout.  She answered another email from a former dancer that wants to reduce her thighs.  Eat less, and do a lot of endurance running if that's what you really want.

I did my best to compile these notes from the show.  If there are any errors, please send me an email, and I'll try to correct it as soon as possible.  I am not a doctor, personal trainer, dietician, or anything that would remotely qualify me to give advice about health, medicine, or anything else.  Please consult a professional before following any advice.  This site is a summary of information provided on the Jillian Michaels Podcast that was compiled to the best of my ability.  I am not responsible for any inaccuracies or errors.

Photo from Empowered Media/ITunes.

Finding the human connection - Notes from the Jillian Michaels Show - 8/18/12

Importance of being compassionate and seeing the world through someone else's eyes.  Sometimes its best to sacrifice a little to put others at ease.  You're not compromising your own happiness.

Caffeine As A Fitness Performance Enhancer

• Counteracts the effect of adenosine, which relaxes the nervous system.  
• Makes your nervous system more sensitive.  You have more speed, agility, alertness.
• Takes 30-60 minutes for it to enter your system and take an effect
• Half of the caffeine in your system is gone in 4-6 hours.
• 75% of the caffeine is gone in 6-7 hours.
• Go up to 200 mg.  Over 200 mg will make you overstimulated.
• Get the caffeine in 40-60 minutes before your workout.
• Take the least amount you can and still notice a difference.
• If using coffee, make sure it's organic.  A strong, tall cup of coffee is about 200 mg.  A shot of espresso is about 80 mg.
• If you're competing in an endurance race, you could take more caffeine about an hour into the event.  ONLY for endurance sports.
• EBoost - Jillian is amazed with it.  All natural.  Has electrolytes, so it's a recovery drink too, along with the caffeine.  Flavored with Stevia.  Clean energy.  Has vitamins and immunity boosters.  160 mg of caffeine per packet.

Deciphering Food Labels

• "Local" - Doesn't mean it's healthy.  It means you're saving the environment because it doesn't take as much in fossil fuels to make it to your grocery store.  Don't presume it's organic -  ask.
• Organic - no preservatives, pesticides, hormones, antibiotics.  It costs a lot to get organically certified
• Gluten Free - Gluten affects people with celiac disease.  If you don't have celiac disease, you don't need to buy gluten free food.   They are higher in calories, have less fiber, and are more expensive.
• Trans-Fat-Free - Food could still have trans fat in it, but if there's not enough, it could be labeled as trans-fat-free.  If it says 0 grams trans fats.  If you see hydrogenated anything on the label, don't buy it!  They can round down on the serving sizes.  
• Whole Grain - It has to say 100 percent whole grain.  If not, they could just put a little bit of whole grain in the food and label it as whole grain.
• Good source of _____.  - Could just be ten to twenty percent of the recommended daily allowance.

Good Way to Get into the Fitness Industry

• AFFA is straightforward.  It doesn't make you miserable.  It's manageable, and the courses are great.  NASM, ACE, ACSM are all good.
• Do you want to get a personal training certification, group exercise certification, or both?
• Go to some fitness expos.  You will find all of the different group exercise people there.  What group exercise do you want to teach?  Sign up for that course.
• Jillian is coming up with a group exercise class called Body Shred.  If you take that class, it will count toward recertification.
• Read the trade magazines - Shape, Women's Health, Men's Health.  Men's Health is really good. The trade magazines are an easy read.
• PubMed - Read the latest studies on exercise and diet.  When you like something, study it and read it all the way through.  Find out who funded the studies.
• Pick a gym in your area that you like.  Start working your way into working at the gym freelance.
• Get insurance.  Make every person that you train sign a waiver.

When Your Partner Doesn't Want You To Lose Weight

• Try to get him/her to open up about why
• Ask for partner's support - don't bring bad foods in house
• Communicate very clearly, directly about what you want and what you need
• Reassure and validate him/her
• If after several attempts this doesn't work, you have a very serious decision to make.  

Ended the show with a short discussion about bras.  :-)

I did my best to compile these notes from the show.  If there are any errors, please send me an email, and I'll try to correct it as soon as possible.  I am not a doctor, personal trainer, dietician, or anything that would remotely qualify me to give advice about health, medicine, or anything else.  Please consult a professional before following any advice.  This site is a summary of information provided on the Jillian Michaels Podcast that was compiled to the best of my ability.  I am not responsible for any inaccuracies or errors.

Photo from Empowered Media/ITunes.

Denying that Anger Exists in Your Life - Notes from the Jillian Michaels Show - 11/24/12

Anger

A lot of people, especially women, deny it.  Women tend to internalize it, and men tend to externalize it.  Anger is a normal human emotion.  You should have feelings of anger.  It's what you do with it that matters.  People worry that they'll destroy people if they express their anger, so they suppress their anger.  You're not going to kill anyone with your feelings.  Acknowledge that you have these feelings and let them breathe.  Sit with your feelings for a moment, and your fear of the feelings will go away.

Ways to Handle Your Anger

• Go to the gym.  Take a boxing class or a cross fit class.  Go for a run.
• Write a letter.  Don't do it on email.  Write a hand-written letter.  It takes the edge off and allows you to think rationally.  Then, identify the causes of the anger and come up with ways to deal with the anger.
• If you can't be constructive, go back to your ways to get the anger out.
• Think through your impulsive response.  Condition yourself to do it.
• Anger is feelings that are not being communicated.  
• If it seems like way to much to handle, get some counseling.

Recovery

Jillian puts three or four workouts on a solo DVD so you don't do the same thing over and over again.  If you always do the same thing, you can plateau or get injured.  Body Revolution is ideal because you rest the muscle for two days before you train it again.  On the single DVDs, she tries to mix it up too.

• Don't take a NSAID.  It's the worst for recovery.  They inhibit your body's ability to repair itself. They're great for pain, but terrible for your body and recovery.  It's also bad for your liver, kidney, stomach.
• Ice immediately after you train to reduce inflammation.  Janice thinks this would be especially bad for men.
• Massage - Ten minutes of massage immediately after a workout has been shown to have the best recovery results.  If you don't have a masseuse, get a foam roller and roll it out.  It hurts, but it really helps the recovery.
• Ginger - Eat an ounce of ginger an hour before and after you train.  Fresh ginger, or the ginger chews you can find on Amazon.

Getting Back On Track

Jillian took a call from a lovely young lady who is about to lose her father.  She's been taking care of her family, and has let her health go.  She wants to know how she can get back on track. 

The way to maintain your weight is to create balance.  If you create a 3000 calorie deficit, you get to eat 3000 calories if you aren't trying to lose weight.  Just don't eat Doritos.  Eat good foods.

Feel good hormones will come from workouts.  Smoking will be contradictory to the behavior of working out.  Find ways to distract yourself that are life-affirming instead of self-destructing.

The American Cancer Society website has quitting smoking strategies on the website.  They may have a hotline too.  See which strategy seems more palatable to you.

Nurture yourself and take care of yourself.

Fitness for Kids

You want kids to work with their own body weight.  You don't want them to lift weights.  Play outside, hike, go to the playground, chase them around.  Keep it fun.

Shoes - little kicks!  K-Swiss has shoes for little kids.

I did my best to compile these notes from the show.  If there are any errors, please send me an email, and I'll try to correct it as soon as possible.  I am not a doctor, personal trainer, dietician, or anything that would remotely qualify me to give advice about health, medicine, or anything else.  Please consult a professional before following any advice.  This site is a summary of information provided on the Jillian Michaels Podcast that was compiled to the best of my ability.  I am not responsible for any inaccuracies or errors.

Photo from Empowered Media/ITunes.

Holding Yourself Back by Playing Back Your Old Story - Notes from the Jillian Michaels Podcast - 11/17/12

Where is your belief about who you are and what you're capable of limiting your potential?

• The pain of where you're at has to outweigh your fear of change.  
• How painful is it to sell yourself short?  
• If you do fail, it's just an entry point for learning, not a validation that you're not good.  
• Where can you do more and be more?  How is selling yourself short hurting you?  
• Incentivize yourself to take baby steps to open up a door to a different possibility.  
• The more small successes you have, the stronger you'll become to take the bigger steps needed for change.

Food Fraud - Things that you think are healthy, but they're fattening!

• Caesar Salad - Just the salad dressing itself has 300-400 calories.  About 30 grams of fat.  Add cheese, croutons...it's a disaster.  Get light cheese with dressing on the side, and skip the croutons.  Croutons are bread covered in butter in oil.
• Smoothies - Have about 500 calories each.  Take it easy.  Jillian lets her daughter have smoothies, specifically "The Hulk."  If you have a kid with a weight problem, don't do it.
• Energy Bar - Fat is stored energy.  An energy bar can be 300-400 calories.  Even a 200 calorie energy bar is a lot of calories.  It would have to be your whole snack.   Janice thinks that some of the healthy ones taste like hay.  
• Chipotle - sustainable.  A chicken burrito is about 1000 calories.  Instead, get the fajitas and light oil.  Or get fish tacos and take one of the corn tortillas off the tacos.  Don't eat the chips.
• Vitamin Water - loaded with calories.  Watch to see how many servings are in each bottle.  Some of them are 2.5 servings at 50 calories per bottle.  It ends up being 150 calories.  
• Turkey versions of food - There is just as much fat in the turkey version.  Read the label and check the calories.  Check the ingredients.  Just because something is turkey, doesn't mean it's healthy.  Look for nitrate free, chemical free, and then look at the calories.
• Bran muffin - Five hundred calories.  You can get smaller ones or lower fat ones, or eat just half, but it's still not great for you.
• Light Olive Oil - Has the same amount of fat as Extra Virgin Olive Oil.
• Baked Beans, Cole Slaw - Jillian doesn't appreciate it when people bring this stuff to her potluck parties.  Count the calories!

You should not eat while at your desk.  It's bad for overeating, and you still feel deprived.  You need lunch time to decompress.  Take some time for yourself.

Training with an injury - Will you lose fitness by stopping training?

• Cardiovascular conditioning - It takes about three months to use it if you're an advanced athlete.  A beginner would lose conditioning quicker.
• Muscle strength - Disuse atrophy can start after 72 hours.  Muscles you use more often won't atrophy as  quickly.

Janice talked about her first professional gig as a can-can dancer.  Jillian talks about how she has taken living in the USA for granted.  She also talks about how other annoying moms brought Doritos to a party instead of Pop Chips, and how a four-year-old called her out for bringing cupcakes.  Jillian gives her kiddo Unreal candy instead of the regular candies.

I did my best to compile these notes from the show.  If there are any errors, please send me an email, and I'll try to correct it as soon as possible.  I am not a doctor, personal trainer, dietician, or anything that would remotely qualify me to give advice about health, medicine, or anything else.  Please consult a professional before following any advice.  This site is a summary of information provided on the Jillian Michaels Podcast that was compiled to the best of my ability.  I am not responsible for any inaccuracies or errors.

Photo from Empowered Media/ITunes.

Mom Empathy & Machine Throw-Down - Notes from the Jillian Michaels Podcast - 2/25/12

Jillian went to Haiti and visited her daughter and realized how tough and wonderful it is to be a mom.  Very entertaining and sweet segment.  A must-hear for parents.

Fat Melting Tips - Things that Jillian tells reporters when they want to know what readers can do to get more healthy NOW.

• Throw out your junk food
• Take a cat nap
• Drink water - will make you healthier five minutes from now.  :-)  
• Helps flush toxins from body and boosts energy level.  
• Makes cells take up glucose more efficiently and improves metabolism. 
• Hydration helps your cells function properly.  
• When your blood is more hydrated, your cells release more fat.  It's called lipolysis.  Janice loved that word.

Machine Throw-Down - How to choose between two similar pieces of equipment at the gym.  Some equipment is more efficient than others.  You want a machine that makes you use your muscles the way you would use it

• 45-degree-angle back extension bench vs. Pin-Selected - use your own body weight, and you recruit glutes, hamstrings, calves, and lower back.
• Hamstring curl where you lay down vs. one where you sit up - Laying down requires you to utilize more of your glutes and calves.  You synergize more of your muscle groups.
• Pec deck vs. Cable Cross Over - Cable Cross Over is better - you choose the path of motion and it forces your body to use triceps, shoulders, core strength, and you have to stabilize at the same time you push the weight forward.  If you're an extreme beginner the pec deck is better.

Hot or Cold Day - Take an inventory of how you're feeling when you're doing different activities or jobs.  Always think about stopping in the middle of your day to think about how you're feeling so you can course correct and shift.  Try to be as present as possible.

Body Revolution - Designed to take a lot of weight off of people.  If you don't have weight to lose, you need to up your calories.  

Wheat - It's a high glycemic index food.  You don't want to make it a huge part of your diet, but you don't want to cut it out either.  Going organic will help.  Lectin might block leptin receptors, which helps us fight hunger.  Jillian eats Ezekiel muffins.  She has wheat in her foods.  If you consume wheat with veggies, protein, etc., it's better.  Someone is writing a new diet book and stirring the pot about wheat...  Wheat isn't a superfood, but it's not the end of the world if you eat it.

360 Weight Loss Navigator - Body Media Fit Armband.  Goes on your upper arm and tracks calories burned, sleep efficiency, etc.  You can log your food.  Jillian can create a program for you, and then the armband sends her information.  Jillian will send you messages that tell you how to course correct.  Sort of like the old Body Buggs.  Costs $180.

Fart sounds abound at the end of the show.  Not to be missed!

I did my best to compile these notes from the show.  If there are any errors, please send me an email, and I'll try to correct it as soon as possible.  I am not a doctor, personal trainer, dietician, or anything that would remotely qualify me to give advice about health, medicine, or anything else.  Please consult a professional before following any advice.  This site is a summary of information provided on the Jillian Michaels Podcast that was compiled to the best of my ability.  I am not responsible for any inaccuracies or errors.

Photo from Empowered Media/ITunes.

Jillian's personal health kick - Notes from the Jillian Michaels Show - 10/13/12

Yikes!  Jillian is tired of being sick, and she's on a health kick.  Here are some of the supplements she's taking to stay healthy:

• Brain On - green blue algae
• Multivitamins
• Probiotics
• Macro greens - chocolate flavored, mixed into water.  

Foods that Boost your Fitness Performance 

"Getting the extra edge" that will help you work out harder.  Supplements can help, and Jillian recommends EBoost, which is a supplement/drink she invested in.  However, you can use these foods to help boost your performance.  Jillian says that it's all about increasing the oxygen delivery to your muscles.

• Beets - you can bake beets and have two of them as a snack or blend them into a smoothie.  The nitrates help your blood vessels dilate which increases oxygen delivery to muscles
• Red apples, berries, or purple grapes -  They have corsitin in them, and help you absorb oxygen better.  If the berries aren't organic, Jillian recommends skipping them because they have so many pesticides on them.
• Wild Caught Salmon/Fish Oil/DHA if you're vegan - Helps you metabolize oxygen.
• Iron - Spinach with Vitamin C on it.  If you're not vegan, have a piece of grass-fed beef once a week.  Increases the red blood cell count and helps with delivery of oxygen.  
• Eggs - good source of ATP.  Eat the whole egg.  Eggs raise your good cholesterol.  It's almost a complete food, but lacks vitamin C. Only 80 calories in an egg.

Based on the information above, here's a perfect day's meal:

• Breakfast - Eggs, raspberries, toast if you want
• Lunch - Salmon
• Snack - Red Apple with some almond butter
• Dinner - Grass fed beef.  Put your beets in a salad with goat cheese.  

Jillian and Janice also chatted about Prop 37 in California, Kineseo Tap, Chocolate Milk not being a good recovery drink, and responded to an email question about yet another book written by someone that says you can't control your calories in, calories out.  Sheesh.

I did my best to compile these notes from the show.  If there are any errors, please send me an email, and I'll try to correct it as soon as possible.  I am not a doctor, personal trainer, dietician, or anything that would remotely qualify me to give advice about health, medicine, or anything else.  Please consult a professional before following any advice.  This site is a summary of information provided on the Jillian Michaels Show that was compiled to the best of my ability.  I am not responsible for any inaccuracies or errors.

Welcome!

I'm a big fan of the Jillian Michaels Show podcast.  I listen to it while I'm walking, when I'm in the car, and pretty much whenever I'm on the go.  The podcast is awesome, hilarious, and informative.  In fact, it's so informative, that I find myself wishing I could remember many of the recommendations that Jillian makes during the show.  So, I decided to create this site so I could make note of Jillian's great advice, and also help out my fellow Jillian Michaels fans.

Please note that this site should not take place of actually listening to the podcast (as if!).  The podcast is  entertaining and inspiring.  This site is meant to be a supplement to the show that will help out those like me that have a tough time remembering the lists, websites, and product recommendations from the show.

To download the Jillian Michaels Show podcast, click here.  It's free!

Photo from Empowered Media/ITunes.