Posts Tagged ‘obese’

The Health Habits Diet – Part 2

February 10th, 2010

In Part 1 of this series, I outlined the basics of my Health Habits Diet

  1. A modified Paleo Diet will make up the majority of your meals
  2. Specific peri-workout nutrition will help improve your workouts and boosts your metabolism
  3. Modifications in your nighttime eating are geared to your specific weight loss goals
  4. And sadly, portion control still plays an important role for HH dieters.

I also introduced you to 4 different types of Health Habits dieters

  1. People concerned with rapid weight loss with no concern for fitness (strength, endurance, etc)
  2. People who want to improve their overall health
  3. People who want to get fit but aren’t concerned about losing weight
  4. People who want to get fat and burn fat at the same time

Note:

I hate how most diet books are “one size fits all”. While a general Paleo-style diet will go a long way to improving the health of most people, it isn’t perfect. Some of us are blessed with an ability to eat whatever we want without getting fat. Mos of us aren’t. Some of us want to maximize our fitness. Some of us couldn’t care less.

  • Our starting points are different
  • Our goals are different
  • As a result, our diets should be different

Today, I will tell you what I do with each of the 4 “types” that I outlined above. If you fit neatly into that “type”, go right ahead and claim your Health Habits diet. If you don’t fit in very neatly, shoot me a comment or an email and together we’ll build your personal HH diet.

The “Need to Lose Weight Fast” Client

Obviously, the fastest way to lose weight is to drop your calories as hard and as fast as possible. We’re not doing that. People who diet this way always end up worse off than they started. So, don’t even go there.

Here are my rules for the “Need to Lose Weight Fast” client

1.     We start with a Paleo Basic style of diet….

Eat This

  • Foods that are as close to nature as possible. If our Paleo ancestors couldn’t make it, you can’t eat it.
  • Meat -i.e  beef, pork, chicken, fish, seafood, etc…
  • Vegetables
  • Fruit
  • Nuts & Seeds
  • Seed Oils
  • Water

Don’t Eat This

  • Grains
  • Sugar
  • Dairy
  • Legumes
  • or any other Processed crap. If it comes in a box or has multi-syllabic ingredients, it ain’t Paleo.

2.     Then we remove all the calorie dense vegetables….potatoes, carrots, parshnips, beets, corn, sweet potatoes, peas and squashes

Kind of a low-carb Paleo Diet.

3.     We also stop eating 4 hours before bedtime (nothing but calorie free beverages)

4.     And Portions are controlled

  • 1 plate-full per meal (no seconds)
  • Vegetables make up 2/3 of the plate
  • Note – We don’t count calories on any of my diets. Our goal is to feed your body foods that are high in nutrients and relatively low in calories. As your body gets more of the stuff that it needs, it will respond by reducing your appetite / hunger. Counting calories always leads to reducing calories again and again and again. it just doesn’t work long term.



The “Want to Get Healthy” Client

This client isn’t concerned with weight loss or strength or running a marathon.

They just want to be healthy. To that end….

1.     We start with a Paleo Basic style of diet….

Eat This

  • Foods that are as close to nature as possible. If our Paleo ancestors couldn’t make it, you can’t eat it.
  • Meat -i.e  beef, pork, chicken, fish, seafood, etc…
  • Vegetables
  • Fruit
  • Nuts & Seeds
  • Seed Oils
  • Water

Don’t Eat This

  • Grains
  • Sugar
  • Dairy
  • Legumes
  • or any other Processed crap. If it comes in a box or has multi-syllabic ingredients, it ain’t Paleo.

2.     Then, we can re-introduce legumes and dairy…slowly.

  • During the re-introduction of beans & dairy, we watch for changes in digestion. Not to get all gross about it, but the Paleo argument against legumes & dairy focuses directly on digestion. The theory is that our ancient Paleo DNA hasn’t had time to adapt to these foods. As such, our immune system and as a result, our GI system has problems digesting these foods.
  • If we start seeing GI problems, we remove the offending food and try another. Simple

3.     We also stop eating 4 hours before bedtime (nothing but calorie free beverages)

The “Want to Get Fit” Client

This client wants to maximize their fitness. This could be a triathlete or a MMA fighter or a weekend warrior who wants to regain past glory. Luckily for them, fat loss is not a major issue.

Even luckier for them, this diet will still peel of fat.

1.     We start with a Paleo Basic style of diet….

Eat This

  • Foods that are as close to nature as possible. If our Paleo ancestors couldn’t make it, you can’t eat it.
  • Meat -i.e  beef, pork, chicken, fish, seafood, etc…
  • Vegetables
  • Fruit
  • Nuts & Seeds
  • Seed Oils
  • Water

Don’t Eat This

  • Grains
  • Sugar
  • Dairy
  • Legumes
  • or any other Processed crap. If it comes in a box or has multi-syllabic ingredients, it ain’t Paleo.

2.     Peri-Workout Nutrition is introduced

3.     Right before bedtime, a small high protein/high fat meal is eaten.

  • This meal is designed to help your body recover from your workouts.

4.     No specific attempt at Portion Control

  • As your body gets more of the stuff that it needs, it will respond by reducing your appetite / hunger. Counting calories always leads to reducing calories again and again and again. it just doesn’t work long term.

The “Want to Get Fit and Want to Get Lean” Client

This client makes up the majority of my personal training clientele.

They want to maximize their fitness and get ultra-lean in the process.

Not to surprisingly, we pull out all the stops for this client.

1.     We start with a Paleo Basic style of diet….

Eat This

  • Foods that are as close to nature as possible. If our Paleo ancestors couldn’t make it, you can’t eat it.
  • Meat -i.e  beef, pork, chicken, fish, seafood, etc…
  • Vegetables
  • Fruit
  • Nuts & Seeds
  • Seed Oils
  • Water

Don’t Eat This

  • Grains
  • Sugar
  • Dairy
  • Legumes
  • or any other Processed crap. If it comes in a box or has multi-syllabic ingredients, it ain’t Paleo.

2.     Then we remove all the calorie dense vegetables….potatoes, carrots, parshnips, beets, corn, sweet potatoes, peas and squashes

Kind of a low-carb Paleo Diet.

3.     Peri-Workout Nutrition is still included

4.     The pre-bedtime, small high protein/high fat meal is also still included.

  • This meal is designed to help your body recover from your workouts.

5.     But no carbs (fruit & veg included) are eaten during the 4 hours before bedtime

  • As your body gets more of the stuff that it needs, it will respond by reducing your appetite / hunger. Counting calories always leads to reducing calories again and again and again. it just doesn’t work long term.

6.     And Portions are controlled

  • 1 plate-full per meal (no seconds)
  • Vegetables make up 2/3 of the plate
  • Note – We don’t count calories on any of my diets. Our goal is to feed your body foods that are high in nutrients and relatively low in calories. As your body gets more of the stuff that it needs, it will respond by reducing your appetite / hunger. Counting calories always leads to reducing calories again and again and again. it just doesn’t work long term.

So, there you go.

Hopefully, you fit nice and neat into one of these categories.

If not, shoot me an email and I will give you a hand building your personal HH diet.

.

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The Health Habits Diet

February 4th, 2010

Like most personal trainers, my business has been built on word of mouth.

When my clients lose weight and get fit, their friends notice and I pick up a new client.

And, considering that most of my clients are interested in melting off body-fat, diet & weight loss has become a bit of an obsession for me.

So, when it comes to dietary recommendations, I need to get it right.

That’s why, at it’s core, the Health Habits Diet is a modified Paleo-style diet.

Apple Glazed Turkey Breast

Because based upon the scientific research and my first hand experience, there is no better way of eating for general health and gradual weight loss than Paleo.

You’re eating foods that are high in nutrients and relatively low in calories

And while, it’s always a big transition for new clients, the ones who buy into the concept and trust me (even for a month or so) always see great results….always.

But, we’re not done yet.

As much as I love the Paleo Diet, it’s not perfect. As much as some Paleos want to believe that everything Paleo is good and everything modern is bad, they’re wrong.

  1. Certain foods enjoyed by some Paleo Dieters make weight loss difficult. For that reason, during a weight loss phase, they are eliminated.
  2. And as I said in this post, it’s not only what you eat, it’s when you eat it, and the Health Habits Diet makes use of precise peri-workout nutrition to allow my clients to:
  • Perform better during their workouts
  • Maintain muscle mass while dieting
  • Gain muscle mass if desired
  • Boost their metabolism and
  • Speed up fat loss

But, we’re still not done yet.

Depending upon the goals of my clients, nighttime eating and meal size must also addressed.

  • Clients interested primarily in fat loss eat nothing for the 4 hours before sleep (except for a tbsp of fish oil)
  • Clients interested in gaining muscle mass while losing fat will eat a solid meal before bed.
  • As well, there are never any seconds on the Health Habits. One serving per meal…and don’t try getting around that by buying gigantic bowls or plates.

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So, to recap, these are the basics of my Health Habits Diet

  1. A modified Paleo Diet makes up the majority of your meals
  2. Peri-workout nutrition for better workouts and a metabolism boost
  3. Nighttime eating geared to specific weight loss goals
  4. Portion control

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So, where do you go from here?

In my next few post, I will outline the specific menus I recommend for the following “types” of Health Habits dieters.

If you don’t find yourself in one of these archetypes, shoot me an email and we can whip up something specific to your needs.

Dieter Archetypes

  1. Rapid weight loss with no concern for muscle mass
  2. Just wants to get healthy
  3. Wants to gain muscle and/or get really strong without getting fat
  4. Wants to maintain / gain muscle while losing as much body-fat as possible

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Just a reminder, tomorrow is my birthday, so I won’t be posting.

In the meantime, look through these archives to get a better idea of what to expect with the next post.

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FLOTUS tackles America’s FATNESS

February 3rd, 2010

Like previous First Ladies, Michelle Obama has found her First Lady Issue – and luckily for America, it’s Childhood Obesity.

America has to do something about childhood obesity…NOW.

Our collective lifestyle is essentially a perfect storm that ensures that our children are going to keep getting fatter and sicker year after year.

But, what are we supposed to do.

  • Most families require two incomes…ergo home cooked meals are hard to come by.
  • America’s food producers make a greater profit on processed “food in a box” than they do on fruit, vegetables, meat, eggs, etc… so we can’t expect them to lead the healthy eating parade.
  • Between our anti-pedestrian neighborhoods and our fear of strangers, our kids don’t play outside anymore. I remember as a kid being outside for hours playing sports and doing kid stuff. I bet you do too. When was the last time your kids spent an entire Saturday outside in the fresh air, running around doing something good for their health?
  • Add to this tv, video games, insane amounts of homework, the internet, the fact we drive everywhere, mega malls, etc….

It all seems pretty grim, doesn’t it.

But, like the first Lady says, “childhood obesity is imminently solveable”

We just need a good plan.

And that’s where we are right now. At the planning stage.

No big gov’t involvement…yet. No big corporate sponsored advertising campaigns. No new taxes or regulations.

So, before all of that happens, America’s parents might want to take 15 minutes and think about what help they want from their government so that they can keep their children lean, fit & healthy.

If you need some help getting started,perhaps these articles can give you some ideas.

And I would love to hear your suggestions.

Heck, I would love to assemble all of your suggestions and forward them to the First Lady.

So, think about it and leave a comment.

Or email her yourself via the White House Contact Form.

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Transformation #2 – Me

December 2nd, 2009

Doug...happy & sweaty @ the gym

Every autumn, I dedicate my workouts to strength & power.

I set myself a goal, hit the gym and unleash the beast.

This year, my goal was to press 350 lbs overhead.

And, as that stupid grin on my face can attest to, not only did I achieve my goal, I crushed it by pressing 365 lbs overhead. Woo Hoo!

Unfortunately, along with all this superhuman strength comes some superhuman eating and a wee bit of extra body-fat.

As of this morning, I weighed in at 252.2 lbs @ 15.4% body-fat.

doug's body composition Dec 2

Way too p-p-porky for my liking.

So, as I do every winter, I clean up my diet and start a new training program similar to the one I gave to the Healthy Irishman.

The goal being that I drop my body-fat down to 10% without losing much muscle mass.

doug's body composition goal

What is new for this year is that I will be doing this transformation in front of my millions and millions of readers.

In the next few days, I will post an outline of workout & nutrition plans.

I will also post my daily workouts here. Feel free to sign up for email updates if you want to follow along.

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What the Diet Gurus Won’t Tell You

November 12th, 2009

dietbooks2008

In under two months time, it’s going to be a brand New Year – 2010.

And a lot of you are going to make that most famous of New Years Resolutions.

I am going to lose weight.

And, most of you are going to fail…miserably.

Here’s why.

There are 3 Main Types of Weight Loss Plans

  1. Eat Less Food
  2. Eat Less of Specific Types of Food (most commonly Carbs or Fat)
  3. Get More Exercise

And of course, most of the so-called “diet-experts”  mix and match these three main plans to come up with their proprietary “miracle” weight loss program.

So, how come, year after year, millions of people:

  • Start a new diet
  • Quit that diet
  • Try another diet
  • Quit that diet
  • etc, etc, etc…

Don’t they have any will power?

.

Of course, they have will power. Just as much as anybody else. Just as much as that skinny guy or gal that can’t quit smoking or gambling or watching too much reality tv.

Problem is, will power isn’t enough for most dieters.

Not when you consider the following list of factors that make dieting a can’t-win proposition for most people.

Health Habit’s List of Diet Killers

When dieters eat less food:

  • Their metabolism slows down
  • Specific brain chemicals increase appetite
  • Their “obesity” hormones join with those brain chemicals and appetite becomes an insatiable hunger
  • Neural pathways created by years of poor eating habits are abandoned (that’s good).
  • New (diet-friendly) neural pathways are created (once again – good)
  • Unfortunately, the old pathways are designed like super-highways while the new ones are more like bike trails. One bad meal and the old pathways come back online and the diet is broken.
  • Psychologically, the elimination of their standard diet results in feelings of loss & punishment.
  • Emotionally, dieters feel like they are being punished.
  • Socially, friends & family members often (unconsciously) try to sabotage the diet.

When dieters restrict food groups:

  • Metabolism may or may not slow down - metabolism is mainly affected by caloric intake and, to some extent, the amount of protein consumed.
  • The brain chemicals and hormones cry out for the restricted food.
  • Neural pathways are affected in the same way as above.
  • Psychologically, we see similar feelings of deprivation.
  • Same emotional response
  • Same social response amongst family members.
  • Amongst casual acquaintances, the social response can be even worse. In social situations (parties, restaurants) dieters who avoid carbs or fats can be perceived by others as being “difficult”
  • Low-fat dieters can suffer in a myriad number of ways. Impaired hormone production, damaged hair, skin & nails, alleriges, systemic inflammation, etc…
  • Low-carb dieters often suffer at first from the lack of readily available sugar as a fuel source. Over time, this problem resolves itself.
  • Unfortunately, the lack of fiber in the low-carb diet often doesn’t resolve itself. And we all know what a lack of fiber can do to a person’s bathroom habits.

When exercise is the sole weight loss method:

  • Exercise does all sorts of great things for your body – (improves mood, body image, strength, flexibility, general health, etc), but as the saying goes, you can’t out-train a bad diet. It is way too easy to eat 500 calories of delicious chocolate cake than it is to burn off 500 calories of body-fat.
  • And, to make things worse, studies have shown that exercise increases hunger.

And the problems get even worse for repeat dieters.

After numerous failed attempts at weight loss, these poor souls have created super-thick neural pathways dedicated exclusively to dietary failure.

They just don’t believe they can succeed.

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Seems pretty grim, doesn’t it?

So, what are we going to do?

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Here’s what I do for my clients.

  1. Choose a diet/meal plan that keeps their metabolism humming along.
  2. Choose a diet/meal plan that meshes well with their personality & their lifestyle
  3. Create an exercise plan that boosts metabolism and makes them fitter, stronger & lighter.
  4. Prepare them mentally and emotionally for the challenge that they face. Let them know that their hormones and neural pathways and brain chemicals want them to stay fat. But that with diet and various psychological tools, they can overcome their physiology.
  5. Help them re-frame how they see their diet. Instead of eating for convenience, they’re eating for nutrition. Instead of missing out on ice cream, they’re upping their sex appeal. Instead of being normal, they’re becoming better – healthier, fitter, stronger, sexier.
  6. Make them understand that this is a challenge that they can win. Others have faced the same challenge and have succeeded. I lend them my confidence. Every day I see people succeed & fail at weight loss. I have built some massive neural pathways when it comes to my belief in successful weight loss. I just need them to believe that I believe. Weird, but true.

So, come this January, what are you going to do?

Buy the latest bestselling diet book?

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I know that this post barely scratched the surface of a complex subject. And I am sure that I will be writing more about it in the coming months.

But, if you have any questions, feel free to comment or shoot me an email.

.

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The Failure of the Health/Fitness/Obesity Industry

October 20th, 2009

Aaaaarrrgggghhhhh……I am so frustrated.

Yesterday, I met with new client for the first time.

Over the past 30+ years, this woman has tried and failed to lose 20 pounds and get into “shape”

  • She has consulted with doctors and trainers and nutritionists and naturopaths.
  • She has bought books and magazines and dvds and subliminal audio programs.
  • She has starved herself of calories and fat and carbs.
  • She has run and jumped and stretched and lifted and sweated…a lot.
  • She has taken thousands of pills and potions.
  • She has rubbed on various creams and lotions.

In short, she has done just about everything that every popular health/fitness/weight-loss expert has told her to do.

And yet, she has never really come close to achieving her health & fitness goals.

And she blames herself.

And so do the experts.

They told her that their program was guaranteed to work…but only if she followed their instructions with perfect compliance.

So, when the program failed, it was because she broke the rules. It was her fault.

What a load of B.S.

  • They are supposed to be the experts.
  • They promise a solution.
  • She pays them large amounts of money for that solution.
  • And yet they take no responsibility for their part in the process

The nutritionist/dietitian gave her a meal plan, but never told her how to cope with the cravings and hunger pangs that came along with it.

The trainer billed her $120 per session but never taught her the hows and whys of an effective training program.

The weight loss doctor gave her a diet and some B12 injections and then yelled at her when she broke her 1000 calorie / no-carb diet.

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So, why is it that after 30+ years of listening to the experts and spending thousands and thousands of dollars, this woman is still fatter and weaker and less healthy than she wants to be?

.

Is it all her fault?

Is it the fault of the experts?

A bit of both?

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And, is there a better way?

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Vinegar is a Fat-Burning, Waist Shrinking, Cholesterol Lowering Superfood

October 15th, 2009

vinegar

In yesterday’s post, I introduced you to a study which showed that plain ole’ vinegar is effective in suppressing body fat accumulation.

More specifically, the researchers found that laboratory mice fed a high-fat diet and given acetic acid developed significantly less body fat (up to 10 percent less) than other mice.

I was so excited by this low-tech, inexpensive weight loss trick that I contacted the author of the study.

And to my surprise, he emailed an even more recent study which looks at the fat-burning effects of vinegar on actual human beings….no more mice studies.

The Science

In this study, researchers investigated the effects of vinegar intake on the reduction of body-fat mass in obese Japanese students.

The 175 students were randomly assigned to three groups of similar body-weight, BMI and waist circumference.

During the 12 week study, the participants ingested 500ml daily of a beverage containing either 15 ml of apple vinegar (750 mg AcOH – acetic acid), 30 ml of vinegar (1500 mg AcOH) or 0 ml of vinegar (0 mg AcOH, placebo).

In place of vinegar, the placebo group ingested 1250 mg of lactate.

To make them more palatable, all beverages contained the equal amount of flavor and artificial sweetener.

The Results

After only 4 weeks, the vinegar-group participants saw their body-weight, BMI and body-fat percentages improve. These improvements continued  in a dose dependent manner for the entire 12 weeks

Translation: more vinegar = more fat loss

In addition to BF, BMI and BF%, waist circumference, waist-hip ratio, LDL cholesterol and serum TG (triglyceride) levels also fell (starting in week 8).

These results can be considered to be due to the body-fat loss because the VFA (visceral fat), SFA (subcutaneous fat) and TFA  (total fat) values were significantly lower in the vinegar groups than in the placebo group.

Does the vinegar make these "diet" chips?

Does the vinegar make these "diet" chips?

Conclusion

15 ml (0.5 oz or 1 tbsp) of vinegar per day is enough to significantly improve your:

  • Body-Weight
  • BMI
  • Body-Fat Percentage
  • Waist Circumference
  • Waist-Hip ratio
  • LDL Cholesterol
  • Serum TG
  • Visceral Body-Fat, and
  • Subcutaneous Body-Fat

And considering that these health markers are associated with type 2 diabetes, heart disease, stroke and metabolic syndrome, perhaps it might be wise to consider adding a tbsp or two of vinegar to your daily diet.

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Fighting Fat With Vinegar

October 14th, 2009

oil and vinegarYour Grandma was right.

It turns out that the acetic acid found in plain ole’ vinegar is effective in suppressing body fat accumulation.

The Science

Earlier this year, Japanese researchers found that laboratory mice fed a high-fat diet and given acetic acid developed significantly less body fat (up to 10 percent less) than other mice.

Based upon their findings, the scientists believe that acetic acid fights fat by turning on genes for fatty acid oxidation enzymes. The genes churn out proteins involved in breaking down fats, thus suppressing body fat accumulation in the body.

link to the study

Conclusion

Vinegar is cheap, harmless and versatile in the kitchen.

It may also help you metabolize sugars more efficiently, lower blood pressure and lose weight.

What do you have to lose?

Links to more vinegary/weight loss research

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Drink more soda…it's good for you

October 8th, 2009

Not everyone is happy with the anti-obesity/anti-soda ad produced by the NYC Dept of Health.

soda obesity nyc

And it isn’t just the people who lost their lunches after seeing that globby/fatty/veiny cup of goo.

It’s groups like the Center for Consumer Freedom.

In fact, the CCF was so upset, that they produced their own rebuttal ad and had it printed in the New York Times

you are too stupid consumer freedom

BTW, a full page ad in the Times costs upwards of $158,004.

$158,004

And we’re not even including the costs associated with creating the ad.

We’re talking big money.

BIG MONEY

And thinking about that big money awakened the skeptic in me. And that inner skeptic started thinking…who is the Center for Consumer Freedom and why are they spending a ton of money defending our freedoms against anti-cola advertisements?

So, I did a little research into the CCF.

My findings?

Apparently, there are a lot of people who don’t like the CCF.

To them, the CCF is nothing but a front group for the restaurant, alcohol and tobacco industries.

It runs media campaigns which oppose the efforts of scientists, doctors, health advocates, environmentalists and groups like Mothers Against Drunk Driving, calling them “the Nanny Culture — the growing fraternity of food cops, health care enforcers, anti-meat activists, and meddling bureaucrats who ‘know what’s best for you.’ ”

Over 40 percent of the group’s 2005 expenditure was paid to Rick Berman’s PR company, Berman & Co. for “management services. As part of its operations CCF runs a series of attack websites.

Sourcewatch

But, don’t take their word for it….Check out the “attack” websites

And, if that ain’t enough, watch this video…

Or listen to the man himself as Rick Berman is interviewed by MSNBC’s Rachel Maddow…

So, what do you think?

Is Rick Berman…

  • standing up for your freedom against the American nanny state?
  • or is he spinning lies in order to promote the interests of his anonymous donors?

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Can America's Food Producers Save Us From Obesity?

October 7th, 2009

30 of America’s biggest food producers have come together to form the Healthy Weight Commitment Foundation.

It’s kind of like the Justice League of America, but instead of fighting comic book super villains, the HWCF is fighting against obesity.

Justice League of America

Their plan is to do this by “helping consumers lead healthier lives by making energy balance – calories in balanced with calories out – a daily habit”.

We will do this by increasing access and opportunities for physical activity, healthier nutrition options and raising awareness of the energy balance approach…

…in the marketplace….

…participating companies are committing to build on existing efforts and will be making changes to their products, packaging and labeling to make it easier for consumers to manage their calorie intake while preserving or enhancing overall nutrition quality.

Specific options companies may undertake include:

  • product reformulation and innovation;
  • providing smaller portions;
  • redesigning packaging and labeling;
  • placing calorie information on the front of products;
  • providing consumers with information and educational materials;
  • and in-store promotion of the initiative.

…in the workplace…

…participating companies will undertake new or enhance existing programs to help employees achieve and maintain a healthy weight.

This may include:

  • providing calorie information and healthier food and beverage options in cafeterias,
  • vending machines and break rooms;
  • providing access to exercise at work through individual and group activities;
  • offering weight management programs;
  • and implementing tools to track progress, like health risk appraisals.

…and in schools…

…the Healthy Weight Commitment Foundation will expand the successful Healthy Schools Partnership to additional schools around the country.  The Healthy Schools Partnership integrates nutrition education and physical education through a school-based curriculum to help children develop lifelong positive healthy habits.

Sounds pretty good, doesn’t it.

  • Healthier food products
  • Improved and expanded nutrition information
  • and lots and lots of money being spent to help improve our fitness levels

So, how come I feel dirty.

Like I have just been lied to.

Hmmmm, it seems like my Spidey-Sense is tingling.

spidey sense

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