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Information about the body's physiology and how to get the most out of it.

There’s More Bad Stuff In Food Than Calories!

Whenever I see a weight loss or healthy eating type of article pop up on a mainstream news site, I like to read it. I do, after all, work with Chris Powell and Reshape The Nation. It’s good to keep informed about these things, you know? Anyway, an article appeared on MSNBC this morning called “Eat This AND That”, and it billed itself as a lesson on good things to eat when you stray from your diet. “Oh great,” I thought, “this would be a horrible article to share with Reshapers because it’s going to give an excuse to cheat.”

I was kind of right. Still, the moral I took from the article was important enough to make it worth sharing. While I’d prepared myself to read about how certain foods can limit the unhealthiness of other foods weight-loss-wise, I wasn’t prepared for the many more instances of non-fat-related pointers. At least 50% of the list was made up of combinations that limited carcinogens and free radicals (i.e. things that cause cancer). “Oh yeah,” I thought to myself, “healthy eating isn’t only about weight loss… it’s also about protecting ourselves from a host of other harmful toxins we might be putting into our bodies.”

When people discuss diets, they tend to focus on weight loss. I admit that Reshape The Nation can be guilty of this as well. But let’s not forget that a healthy diet like the mealplan in Reshape The Nation is also important for achieving other health benefits, like a balanced intake of vitamins and minerals and limiting our intake of harmful carcinogens. So when you consider whether or not to follow Reshape The Nation, or any diet, remember that while being obese is certainly a health risk, so are many other things. A good nutrition program will try to protect you from more than just the calories!

Chris Powell is on the Case! New Video!

Hey Guys! Check out Chris’s new video as he answers a members question about extra skin from losing so much weight.

How can you differentiate the fat loss from the skin loss?

Chris will also explain how to best measure your progress when you have extra skin from losing weight.

Tune in! Reshape the Nation works, but you must stay the course in order to get past those plateaus!

Good luck Reshapers! You’ve got nothing to lose…But more weight!

Take Health into Your Own Hands

There are a lot of different ways to take responsibility for your own health. You can get regular check-ups with your physician, read about health in tried and true medical journals and books, and even look up new findings in medicine on the Internet.

It is and always has been extremely important to manage your own health. If you think about it, you are the only one who really knows whats going on with your body and health. You are the only one who really experiences your body, the way it feels, when something seems off, and when you are having abnormalities pertaining to that body, you body. Especially when you are not in homeostasis.  For example, if you are lactose intolerant, or sensitive to lactose, the reason you probably know that, is probably because you noticed a pattern of negative reactions after consuming cheese, milk, or the like. When you have these negative, or as some would say, “reactions” to the food items at hand, typically that’s your body’s way of telling you that you should probably avoid that certain food.  If you have had this experience, you may also know that sometimes it’s some of the tastiest foods that can cause such a reaction in your body… We’re talking upset stomach, diarrhea, and all of the other symptoms that relay information to you that you that you are sensitive, or have an intolerance to that food item or items.

When it comes to your health, knowledge is power. The more you know, not only about your own homeostasis, and how that feels, but about health in general, the more you can help yourself.

Have you ever had one of those moments when it seems like you have every symptom known to man, only to go to the doctor, tell him or her, and they end up treating you for one of the symptoms, disregarding the rest? That’s where you come into play my friend…Get down to the nitty gritty of your health and help a physician out! Now I’m not talking about diagnosing yourself and choosing your own form of treatment.. No, what I’m talking about is being proactive when it comes to your health because sometimes, that’s all you’ve got! Get to know your body better, listen to it, and take heed of the signals you receive…

You will be amazed and surprised by what you learn!

Loose Skin From Weight Loss?

Hey guys, as the emails pour in to ReshapetheNation.com, I want to make sure that some of the very important questions get answered that some of you have!  Chris Powell who helped David Smith lose 400lbs saw David go through the whole process, beginning to end.. When TLC aired the 650lb Virgin, questions about the aspects of Davids weight loss, and extent of it, got asked. When it airs across the world, some of the same questions keep coming up, here’s one of them:

Hi! I have a couple questions regarding weight and flab(excess skin).
A little background. I started out at 530/lbs (lots of middle body
fat) and I am now 461 (thank you) and I have noticed that although my
clothes are becoming a bit looser, my belly apron is actually starting
to sag (no longer as tight & high as it was) I am not dropping in
pounds that quickly. Can you please tell me how did you separate the
weight of the excess skin and David’s actual weight loss? Would
measurements alone be a better tool to use instead of scales at this
point in my journey? Thank you for your time and devotion

I submitted this question to Chris, and here is his response:

Hi there!

First and foremost, congratulations on your success so far!!  You bring up a very important question. You can expect to be left with approximately 20-35lbs of excess skin when your transformation is complete. David had 32lbs of skin removed! As you lose weight I always prefer to use both measurements AND weight as a gauge. 
They will both show the changes, but you can definitely subtract a good 20-35 lbs for when the skin is removed!

Keep up the amazing work!

Chris

I hope this answers anyone who has wondered the same thing, good luck to you guys! I know it’s hard and it takes a lot of work, but you can do it, keep forging ahead!

Kids Mirror Adults in Obesity Dilemma

There’s an underlying problematic issue happening under the blanket of Obesity. Just as you thought that you were starting to get a handle on your own life, learning how to lose weight naturally, developing cleaner eating habits, and finding ways to combat the old habits you were used to; something else occurs to you. You are a parent of one or more children, and they mimic everything you do. If it wasn’t hard enough to manage your own life and health, these little guys don’t have that capability, they only ultimately do what we show them they can. 

It’s no secret that childhood obesity is on the rise. According to Dr Richard Besser, MD of ABC’s 20/20 special on the Childhood Obesity Dilemma, children have the same, if not worse hurdles that adults have in the ability of losing weight. Their struggles are different, but they mirror those that adults have. One instance is food availability; where the most convenient meal choice is usually in the home and doesn’t require much preparation. Children will most likely opt out of preparing themselves a healthy meal that takes time and capability. Kids, as a whole, like friendly-comfort foods that are easy to prepare, pizza, chicken nuggets, and macaroni and cheese come to mind. Another situation that children face which adults have to deal with as well is getting outside for some exercise. Some kids aren’t in areas where they can just “go play” with their friends in the neighborhood, either they live in an area that their parents would deem unsafe for play, or frankly, kids would just rather play inside, the kind of playing that doesn’t require exercise. Kids fight to stand their ground to be able to play video games, watch television, or surf the web. Sound like someone you know? Maybe you? Maybe your spouse? My point is that we struggle with the same choices and decisions that our kids do. The ultimate difference though, is that for the most part, we know better.
As adults, I think it can be stated that we know we should be getting some sort of exercise in any form, walking, cleaning, Chris Powell’s metaboosts, etc… We know we should be moving about in our lives more.  As for our diets, well, we suffer with the same obstacles; if it’s in the house, we will eat it. If it’s more convenient, and even if the meal is exponentially less healthy, we tend to get a little lazy and opt for that.

Given that that main difference between ourselves and our kids is that we know better, it can be more of an inspiration to make better choices ultimately. This whole process of Reshaping our lives will probably be the most trying and always difficult thing to do. The bonus of gaining control and getting your life back, though, is that you will pay it forward by default. Kids, whether we believe them to be or not, are little sponges that just want to emulate you. You develop healthier choices, make easy and tasty meals, go out and “play”, your kids will too. Being a part of ReshapetheNation ultimately gives you what you need to be that example for them.

Let children, whether you have them or not, like them or not, be your inspiration to make small changes in your life. Kids of any age, maybe you are one, always take something from adults’ behavior.  As adults, let’s be an example of “how-to”, especially in a world of pressing convenience. Show them how-to live healthier lives with baby-steps, one thing at a time. We can show them, and they’ll probably follow suit; if they don’t, at least they’ll be armed with the tools to live a healthy life just like David Smith received. And just think, if eating and living healthy becomes the old habit, it’ll be that much harder to break.

According to Chris Powell

If you have seen the TLC special, the 650lb virgin, you know a little about what a compassionate person Chris Powell is. But whether you saw that episode, are a member of Reshape The Nation, or any of the other shows or specials he’s been in, I thought I’d tell you more about who he is and about his journey.

Chris Powells motto: “The body can be manipulated however you choose. It is such an amazing feeling to teach others the wonders of their own body, and how to finally take control.”
Chris Powell has been in the business of Reshaping peoples’ bodies and lives for a while now. He has always had a passion for helping others in need.  He graduated from Arizona State University with his degree in kinesiology, with a concentration in physiology and biomechanics. Upon graduation, he started appearing on a local television news station doing fitness segments, and quickly gained a steady fan base, where viewers started writing in questions or emailing Powell for fitness tips and suggestions.

Why Chris Powell’s way is better than the highway: “Weight loss itself can be very textbook: watching calories, exercising, and eating right. Ultimately, people are looking for a physical transformation, but in order to get there, you have to reach an emotional and psychological transformation first.”

Chris’ method is to get to know his client and gauging their level of emotional and psychological readiness. “There have been times where I’ve had to turn down clients who have reached out to me for help because they simply were not ready. You need to be ready to take responsibility for your actions and be open to the changes. If you can’t do that, there is no foundation for growth.”

Powell notes that no two people are the same, however, his experience has proven that accountability and following through with promises made to yourself and others begins a pattern of self-awareness and appreciation across the board. “When the commitment is made and the task completed, something happens within. You’re integrity goes up and you start to believe in yourself and build self-esteem. It’s very powerful.”

Chris Powell continues to live by a “pay it forward” standard, helping people in the best way he knows how, reshaping their lives. He is still out there, helping those around him to realize their full potential, to be the best they can be. We should all pay it forward

Exciting New Features on Reshape

Hey Guys!  We have been working extra hard here behind the scenes at ReshapetheNation.com to ensure that you get the best experience using our site that we can provide for the best weight loss program. We are constantly trying to come up with ways to build a good foundation that you and can grow with and make sure that you enjoy using our site enough to keep you motivated and interested.
We have recently added some new features that enable you to interact with other Reshape the Nation members.  One new feature is the Community section, which is found on the top navigation bar.  In that section, you will be able to make new friends, talk about some of the issues that you are having within the program, and in essence, help one another out.
One member of Reshape recently sent me a message through the My Community Section that he thought was of interest to our program.  The way I see it, any information which I can verify the validity of that could be helpful to everyone is welcomed and encouraged. That is the point of My Community…  If you see anything of interest that you want more information about, applied nutrition, diet and fitness, food related questions, etc… Let me know at .(JavaScript must be enabled to view this email address)
Here’s what a member had to share with me:
                   

The Hype About Metabolism

What does the word ‘metabolism’ mean and why is it of concern when you are trying to reshape your body?

Metabolism simplified to its easiest definition is a complex network of hormones and enzymes that not only convert food into fuel but also affect how efficiently you burn that fuel. The process of metabolism is one of the deciding factors in establishing the rate at which we burn our calories and how fast we lose or gain weight by burning it or storing it.

So how can we speed up our metabolism and turn our bodies into more consistent fat and calorie burning machines? Here is where Chris Powell and ReshapetheNation.com have termed the word “Metaboost” as a metabolic training tool for you to use. Metabolic training which is also commonly referred to as a Tabata Protocol is a new researched based high intensity exercise program. It’s geared towards decreasing body composition, increasing VO2 max (maximum capacity of the body to utilize and consume oxygen during exercise) all the while reducing the amount of total exercise time –YEAH! The decreases in body composition are due to the high intensity of the exercise with limited to no rest between different bouts of exercises. This helps to fire up the metabolism process and keep that machine of yours burning more calories constantly throughout the day and night.

So how was the Tabata Protocol formulated and why are the findings so significant to the exercise and health world? Dr. Izumi Tabata was the name of the Japanese researcher who recorded the initial findings at the National Institute of Fitness and Sports in Tokyo, Japan. The study consisted of two different test groups. One group consisted of elite athletes who performed six sets of 20 second maximum intensity sprints followed by ten seconds of rest. The sprints were all done on a cycle ergometer at an intensity of 170% of maximal oxygen uptake (VO2max). The other group performed a moderate intensity endurance training protocol that lasted thirty minutes at an intensity of 70% of maximal oxygen uptake. The findings were astonishing!! One major find was that body composition decreased more in the high intensity group versus the moderate intensity longer duration group. In addition, VO2max also increased significantly more. After the astonishing findings were revealed many other researchers and scientists set out to try achieve the same results using slightly different protocols, such as adding strength training and multi-joint exercises into the equation – hence where our Metaboosts come in.

So exactly how and why do these Tabata Intervals work? Essentially by working as hard as humanly possibly for 20 seconds and getting only 10 seconds of rest and repeating this for 6-8 rounds you are going to tax both the aerobic and anaerobic energy systems. This in turn is what helps to increase the anaerobic capacity while also increasing your VO2max. The Tabata intervals are also very effective for fat loss because they will raise your body’s metabolic rate long after the exercise session is completed. You will continue to burn calories throughout the day……….I think we all would agree that sounds pretty good!

You Have a Question We Have an Answer

 Hey there fellow Reshapers! There has been some confusion on some of the fitness recommendation videos of Reshape the Nation.  A few weeks ago, a Reshape member wrote in and inquired about how on a Sunday, there were still accelerators when the section said that there were two rest days in a row. Well I looked into this and asked Chris Powell, trainer, and our tech department to see if it was a technical glitch. As it turns out, and thank you for bringing it to our attention, that both Chris Powell and tech thought that it would be good if there was an option to do accelerators if a member chooses to. To clear things up for anyone else that may be wondering this, we went ahead and changed the duration to ‘NA’ so that you don’t feel like you have to do accelerators if you don’t want to, but they are an option at ReshapetheNation.com
 
Here was the original question to me by the member:
 
“Yesterday was a rest day, (Saturday, June 26)
I had down that today, (Sunday, June 27) is the 2nd rest day in a row.
 
My activity page today (Sunday, June 27) shows no workout, but 15
minutes of accelerators with no intensity recommendation.  And has the
accelerator videos instead of the rest videos.
 
Todays Workout: Weekend
Duration: NA
 
Todays Accelerator:
Duration: 15 min | Intensity “
 
Hope this helps:
On the weekends we have a playlist of all the accelerators displayed, and
it is optional for members to do the accelerators if they want to. The area will display ‘optional’ instead of 15 minutes on the
accelerator time. The 15 minutes always showed up by default, so we went ahead and changed it, the intensity will now be set to be NA so it will be clearer to members that it is an optional workout, not a necessary one.
 
Just remember that you are doing really good things for yourself , and if on the weekends, you have a lot of energy to expend and want to do some of the accelerators, go for it!  If you want to relax and rest, why not just go for a long walk instead? Movement is a key part of this program to lose weight healthily, and moving around in any manner will only help you along! Please continue to let us know if there is something that is not clear in any part of the ReshapetheNation.com fitness plan or meal plan.
Keep it up guys!
 
 
 

Chris Weighs in on How To Lose Weight Safely

Chris Powell answers a question that maybe a lot of you have wondered yourself, “How much weight can I expect to lose while on this program?”

According to Chris, to figure out how much weight is safe to lose while on the Reshape program, you simply take your weight in pounds, and move the decimal place over to the left two spaces.  That is how much weight PER WEEK is safe to lose.

Watch the video on the right to get a more thorough explanation of this. Be sure to log in to Reshape the Nation to keep up with your health and fitness routine! Good luck all!

A Goal Achieved Is The Best Motivation

In most long-term tasks people try to accomplish in life, they set goals. Weight loss, being a long-term kind of thing, requires goals, too.

Almost every time I hear someone talk about weight loss, whether it’s a personal friend or a TV add, I hear about a goal. Whether it’s a friend trying to drop 30 pounds before a wedding in three months, or a commercial claiming I can lose 10 pounds in two weeks, weight loss goals are getting set all the time. But those weight loss goals are unrealistic. Or unhealthy. Or both. And that’s not even the biggest problem. The biggest problem with an unrealistic weight loss goal is that not reaching our goals is crippling to our motivation.

Does this mentality sound familiar: “Uh-oh… the wedding is two weeks away and I’m only down 5 pounds… guess I might as well just give up on this diet altogether”? We’ve all experienced it, or something like it. We begin a weight loss program like Reshape the Nation with grand expectations and lofty goals, only to get disheartened when, a few weeks in, we feel like we’re not enjoying something we love—our food—and that sacrifice isn’t helping us achieve our goals.

The problem isn’t the diet plan or the exercise routine. Well… it’s certainly not the diet plan or exercise routine if you’re following the advice of Chris Powell and Reshape the Nation. The problem is a goal that’s too-high. Or maybe even misguided. Instead of trying to lose 10 pounds in two weeks, think more realistically… “I want to lose one pound a week.” Or don’t even think about your weight and other things you can’t directly control. Why not make your goals things you can control, like number of times you exercise.

Try this goal on for size: “I want to exercise more times this week than I did last week.” That’s a manageable goal, right? And more importantly, if you don’t reach it, don’t give up! Instead, try again. You can do it… I know it. And once you do reach one goal, you’ll be even more motivated to reach your next one.

Reshape Yourself to Reshape Your Community

At the 116th minute of the 2010 World Cup final, Spain scored the winning goal against the Netherlands, creating a wave of frantic excitement that was felt around the world.  This morning, the echoes of that success and reaction are still reverberating in the air, everywhere you look, in everything you read, and on every radio program. At the time that the goal was scored, the Spanish commentator had trouble holding it together as his country had won the World Cup title, awarding them the championship 18kt gold trophy. The mass of spectators stood on the tips of their toes as the Spanish soccer team brought them all together and unified them. Spain, as a whole, won, so every individual from Spain, having ties with Spain, or solely liking the Spanish soccer team, all feel a sense of victory together.

This idea of having unity through a common goal reminds me of Chris Powell and his vision with David Smith to Reshape the Nation, one person, one community at a time. When one individual, like yourself, experiences success and transformation in your life in any area, you will cause inevitable change around you and in your community.  When communities experience change from an individual, it has a water drop rippling effect. Starting as a single drop of water, the ripples from that can be felt to no end. The changes that occur within a community can travel just the same, affecting the neighboring cities, countries and on the grandest scale, the world. Any transformation in your life, whether the changes be large or small, will be felt around you, causing a unified sense of success on all accounts.

What you’re doing for yourself, your health, mind, and body is great! Do not underestimate the beauty and power of the things you do each day, a part of Reshape and otherwise, that have a significant effect on individuals around you and so on…None of us are perfect, keep up the effort of being the best you that you can be, and in unity, we’ll all feel like champions!

Chris Powell Is Back And Video Blogging Again!

First another new writer here on the Reshape blog, and now a new video blog from Chris Powell… could life get any better for Reshape the Nation fans? Well… yes… but that’s because we’ve got some exciting new things in store for you. But those won’t be available for at least a couple more weeks, so let’s just enjoy all the weight loss advice and personal trainer expertise from the cool stuff happening here on the Reshape blog, deal?

And sorry it’s been a few weeks since our last Chris Powell video blog. Chris was having computer problems, but those should be resolved.

Enjoy the post (first one in the video player on the right side of the screen), and happy Friday!

Know Thy Enemy

We’ve all heard the phrase “know thy enemy.” It’s a famous saying by Sun Tzu, and it comes from the book The Art of War. The advice reminds people engaged in battle that the best way to overcome an enemy is to understand that enemy. In a way, Chris Powell and Reshape the Nation are bringing you to battle—a battle against unhealthy foods. And, like in any other battle, to come out the victor, you need to know your enemy.

In this battle’s case, most of us know our enemy—food—pretty well in terms of taste. But how well do we know our enemy in terms of the ingredients in it? Not so great, right? And that’s where the foods are winning the battle. They taste great because we don’t know what we’re tasting. But would that pint of ice cream taste so delicious if we knew we were eating, in one sitting, more fat than a healthy person should eat in two or three days? Would that bottle of Coke be as refreshing if we realized we’re drinking our entire daily allotment of sugar in a few quick gulps?

Luckily, a few decades back, the government told all the food manufacturers they’re required to provide you with all the nutrition information on the food itself. But the government can only make those companies provide the information. It’s your responsibility to read it!

So before you eat, take a minute to get to know your enemy. Even if knowing doesn’t stop you from eating (and it doesn’t always have to), knowing will probably stop you from eating as much. And even though eating less unhealthy food doesn’t mean the war is won, it’s certainly a powerful first victory.

Healthy Summer Exercise Tips

Since we’ve reached summer time, we should address a secondary health concern when it comes to exercise and Reshape the Nation. While Chris Powell and the entire Reshape the Nation team want you to establish a healthy exercise routine, we don’t want that exercise to cause other damage. And in the summer, that other damage is specifically heat stroke, melanoma, and other sun-related health issues.

It’s true that Chris Powell makes a point of never requiring Reshapers to join a gym or buy expensive exercise equipment. During the summer, you still don’t need a gym or equipment. However, if not joining a gym means you’ll be exercising outside (and since Reshape encourages a lot of walking, you’ll likely be outside for at least 30 minutes a day), you should take some additional precautions:

1. Exercise during the cooler times of day
   It’s never a good idea to exercise in the high heat of the day. Instead, plan your outdoor exercises in the mornings or evenings, when the temperature is still cool.
2. Wear sunscreen
   When you’re planning to be in the sun to exercise, make sure you wear sunscreen. In fact, it’s a good idea to wear sunscreen whenever you’re in the sun.
3. Stay extra hydrated
   As a regular Reshape the Nation blog reader, you should already know to drink lots of water. In the summer, try to drink even more! You’ll be sweating more, and it’s important to keep your body hydrated at all times