Here we are right after the Christmas holiday and before New Years. The time when most are having the end of the holiday cookies, cakes and pies with anticipation of making that New Year’s resolution. You have been down this road before and enter January with intentions of eating better and maybe exercising, but for some reason in the past you have not been able to stick with it. Why? Everyone may have a different excuse, but usually it is because you are not ready for the change you need to make.
In our society now, it is apparent that it is comfortable to be overweight and obese. With an average of almost 1 in 3 Americans considered overweight or obese, the numbers do not lie. It usually takes a medical scare such as a diagnosis of high blood pressure, the onset of diabetes, high cholesterol or even worse such as a heart attack for people to wake up and realize that your health and well-being is so much more important than the taste of the comforting foods you are consuming. The human body is not meant to carry an extra 40-50 plus pounds. If you are one of those that is carrying the extra weight, you know how you feel when you are moving. It is harder and your joints are probably telling you so. Even if you are carrying an extra 10-30 pounds from your normal weight, you feel it and you want to get back.
So, how do you ready yourself for change? That is something that you have to search for within and answer for yourself. What value do you have on your health? Do you have children and grandchildren to be healthy and strong for? What about feeling healthy and good just for you? You have to feel you are worth the change and hard work it takes to get there. I wrote an entry entitled, Weight Loss Strategies on August 31, 2009. I provide 5 tips to get and stay on course. If you have put on some pounds over the years, realize that it is not going to come off in a few months. You have to be patient, take your time and understand that an average of losing 2 pounds per week is normal. You may fall off the wagon a few times, but you have to pick yourself up and get back on. There are too many health issues and even deaths that could and can be prevented the natural way by changing the foods consumed and exercise. It starts with first making a decision for change and then sticking to it. Let’s get to it in 2010! Are you ready?
Saturday, December 26, 2009
Monday, December 21, 2009
A Quality Diet
If you want to improve your overall health, one of the simplest, quickest, and most effective changes you can make is to improve the quality of your diet.
Eating a healthful diet can help you feel energetic, lose weight or maintain a healthy weight, and boost your immune functioning — these effects are almost immediate. Other long-term benefits include reducing your risk of certain cancers, avoiding obesity, and reducing your risk of diabetes.
The Basics of a Quality Diet
Improving the quality of your diet isn’t complicated. Take the needed steps to incorporate the following strategies. Of course, the sooner you start, the healthier you’ll feel, but you can go at your own pace:
Learn the basic principles of good nutrition. You should focus on consuming a diet that is based on whole grains, vegetables, and fruits. It is also important to include some low-fat dairy products, fish, lean meats (free of hormones and steroids), and healthful oils into your diet. Limit the amount of less-than-healthful foods you consume. Try to keep foods that don't fall into any these categories, such as processed snack foods and sweets, to a minimum or eliminate altogether.
Load up on fruits and vegetables. Include fruits and vegetables with every meal — yes, even breakfast. 100% fruit juice tends to be higher in calories than whole fruit, so you should limit juice drinking to eight ounces per day.
Make gradual changes. You don't have to overhaul your diet all at once. According to the U.S. Department of Agriculture (USDA) Center for Nutrition Policy and Promotion, taking small, gradual steps over time to improve your diet and lifestyle can do wonders for your overall health.
Focus on variety. You should get a good mix of foods from the basic food groups — grains, vegetables, fruits, oils, milk, and meat (free of hormones and steroids) and beans.
Eat the right number of servings for you. You can personalize the number of servings you need from each food group according to your age, gender, weight, height, and physical activity level with the USDA's MyPyramid Plan, www.mypyramid.gov. This is an easy way to find out how much of each food group you should eat daily.
Think moderation. It is not necessary to deprive yourself of the foods you love, even if they aren't the most healthful. Instead, just limit foods that contain more added sugars and solid fats, and make sure the majority of the foods you eat are the healthful ones.
Eliminate processed foods. I suggest that you try to eliminate the intake of processed foods, and instead focus on consuming more whole foods. For example, almonds and an apple would be a better snack choice than a breakfast bar, which while rich in fortified nutrients also contains a lot of preservatives and often less fiber.
Minimize white foods. You should eat fewer white foods— white bread, pasta, and rice. Instead select more whole-grain foods — whole wheat breads, pasta and brown rice, which are naturally more complete in nutrients and contain more fiber.
The general concepts of healthful eating are the same for everyone: Aim to consume a good mix of foods from each of the different food groups. You’ll feel great today and for many tomorrows to come.
Eating a healthful diet can help you feel energetic, lose weight or maintain a healthy weight, and boost your immune functioning — these effects are almost immediate. Other long-term benefits include reducing your risk of certain cancers, avoiding obesity, and reducing your risk of diabetes.
The Basics of a Quality Diet
Improving the quality of your diet isn’t complicated. Take the needed steps to incorporate the following strategies. Of course, the sooner you start, the healthier you’ll feel, but you can go at your own pace:
Learn the basic principles of good nutrition. You should focus on consuming a diet that is based on whole grains, vegetables, and fruits. It is also important to include some low-fat dairy products, fish, lean meats (free of hormones and steroids), and healthful oils into your diet. Limit the amount of less-than-healthful foods you consume. Try to keep foods that don't fall into any these categories, such as processed snack foods and sweets, to a minimum or eliminate altogether.
Load up on fruits and vegetables. Include fruits and vegetables with every meal — yes, even breakfast. 100% fruit juice tends to be higher in calories than whole fruit, so you should limit juice drinking to eight ounces per day.
Make gradual changes. You don't have to overhaul your diet all at once. According to the U.S. Department of Agriculture (USDA) Center for Nutrition Policy and Promotion, taking small, gradual steps over time to improve your diet and lifestyle can do wonders for your overall health.
Focus on variety. You should get a good mix of foods from the basic food groups — grains, vegetables, fruits, oils, milk, and meat (free of hormones and steroids) and beans.
Eat the right number of servings for you. You can personalize the number of servings you need from each food group according to your age, gender, weight, height, and physical activity level with the USDA's MyPyramid Plan, www.mypyramid.gov. This is an easy way to find out how much of each food group you should eat daily.
Think moderation. It is not necessary to deprive yourself of the foods you love, even if they aren't the most healthful. Instead, just limit foods that contain more added sugars and solid fats, and make sure the majority of the foods you eat are the healthful ones.
Eliminate processed foods. I suggest that you try to eliminate the intake of processed foods, and instead focus on consuming more whole foods. For example, almonds and an apple would be a better snack choice than a breakfast bar, which while rich in fortified nutrients also contains a lot of preservatives and often less fiber.
Minimize white foods. You should eat fewer white foods— white bread, pasta, and rice. Instead select more whole-grain foods — whole wheat breads, pasta and brown rice, which are naturally more complete in nutrients and contain more fiber.
The general concepts of healthful eating are the same for everyone: Aim to consume a good mix of foods from each of the different food groups. You’ll feel great today and for many tomorrows to come.
Friday, November 27, 2009
Are You Performing Your Exercises Correctly?
So you are one of the hard working, dedicated individuals, which have been working out on your own for some time. You took the initiative to get started and have been maintaining it for a while. You have been doing some type of cardiovascular routine that has allowed you to shed a few pounds and decided to start working with strength equipment. You may have bought a book, magazine, searched on-line, watched a DVD or FitTV for tips and feel you are pretty good with it. However, sometimes you have to take a step back and ensure that you are doing those exercises correctly.
I met a woman this week that came to one of my fitness classes for the first time. Since I did not know her, I paid more attention to her than my regular attendees. I noticed her form was off during some of the exercises and assisted her along the way. When we finished class, I spoke with her to find that she likes to swim and run and started using a book to help her with her strength training.
There is commendation to individuals that want to start their own fitness regimen and research fitness tips from resources such as books, magazines, DVD’s, etc. The drawback is there is no one there to correct you when your body is out of alignment. These resources are guides, however, what you see in a book and how your body moves may be two totally different things. Let’s take the basic squat as an example. I asked her to do a squat as she normally would on her own. She proceeded by sitting and pushing her knees forward past her toes. This form will not only put pressure on the kneecap, which could lead to injury, but she is not engaging the muscles the exercise is intended for. Injury and inefficiency of exercise are two results when you do not have the proper form. Investing in personal sessions with a trainer will help correct the form and ensure she understands the basic fundamentals as she continues to work with weights. She can also continue to attend fitness classes to work with a "live" instructor to correct her form.
If you have already taken one step toward improving your well-being and health, you may consider taking an extra step to prevent injury and increase efficiency of your workouts. Proper form is so important when executing strength moves.
I met a woman this week that came to one of my fitness classes for the first time. Since I did not know her, I paid more attention to her than my regular attendees. I noticed her form was off during some of the exercises and assisted her along the way. When we finished class, I spoke with her to find that she likes to swim and run and started using a book to help her with her strength training.
There is commendation to individuals that want to start their own fitness regimen and research fitness tips from resources such as books, magazines, DVD’s, etc. The drawback is there is no one there to correct you when your body is out of alignment. These resources are guides, however, what you see in a book and how your body moves may be two totally different things. Let’s take the basic squat as an example. I asked her to do a squat as she normally would on her own. She proceeded by sitting and pushing her knees forward past her toes. This form will not only put pressure on the kneecap, which could lead to injury, but she is not engaging the muscles the exercise is intended for. Injury and inefficiency of exercise are two results when you do not have the proper form. Investing in personal sessions with a trainer will help correct the form and ensure she understands the basic fundamentals as she continues to work with weights. She can also continue to attend fitness classes to work with a "live" instructor to correct her form.
If you have already taken one step toward improving your well-being and health, you may consider taking an extra step to prevent injury and increase efficiency of your workouts. Proper form is so important when executing strength moves.
Sunday, November 1, 2009
Your Mind is SO Powerful
When it comes to eating, it is known that when trying to lose weight, eating habits are hard to break. All of my weight loss clients struggle with letting go of those favorite foods that seem to mean more to them than the weight they need to lose. Or the portions that are a little out of control or the late night snacks that make them feel better . . . or do they??? When talking to my clients, I find there is some underlying reason why there is a battle with food. I am not a psychologist, but I try to assist the best I can. Usually, when we overeat or what I call mindless eating, it stems from boredom, nervousness or not feeling so good about your self. There can also are times when you are at events or holiday gatherings surrounded by loads of food and you just do not know how to control your self. The key word is control.
I write this entry this week after a conversation with one of my clients. She was recently diagnosed with gallstones and needs to have her gall bladder removed. The subject of food is very applicable because there are certain foods that she cannot eat until the gall bladder is removed. She has to be conscious of what she eats because if not, she will be in searing pain. When we discussed how she has to think about her intake, she realized that once she removed certain items from her diet, she did not miss them nor did she feel any different (ie. hungry) from removing them. She had to think about it, which is what anyone that has a weight loss goal has to do.
When discussing a plan of action for the week with some of my clients, there are those weeks when I hear, “It’s my cycle(menstrual) week, so I know it’s going to be tough.” When you think and say this, you are already setting yourself up for failure and a green light to eat whatever because you think that your body needs something sweet or salty. Granted, this may be the case, but how much do you need?? Your portions can be controlled if you think about it.
As a personal trainer, I can push someone to fitness levels they thought they could not achieve. I also say, if you are going to take the time to exercise to try to make changes in your body, it is not going to happen unless you change how you eat. You can exercise all you want and wonder why is the scale not moving. Aside from any diagnosed health issues, it is probably because you have not changed your eating habits. If that is the case, you have to look inside yourself and ask if the food is more important than your health and what you want your body image to be. It’s your choice, think about it.
I write this entry this week after a conversation with one of my clients. She was recently diagnosed with gallstones and needs to have her gall bladder removed. The subject of food is very applicable because there are certain foods that she cannot eat until the gall bladder is removed. She has to be conscious of what she eats because if not, she will be in searing pain. When we discussed how she has to think about her intake, she realized that once she removed certain items from her diet, she did not miss them nor did she feel any different (ie. hungry) from removing them. She had to think about it, which is what anyone that has a weight loss goal has to do.
When discussing a plan of action for the week with some of my clients, there are those weeks when I hear, “It’s my cycle(menstrual) week, so I know it’s going to be tough.” When you think and say this, you are already setting yourself up for failure and a green light to eat whatever because you think that your body needs something sweet or salty. Granted, this may be the case, but how much do you need?? Your portions can be controlled if you think about it.
As a personal trainer, I can push someone to fitness levels they thought they could not achieve. I also say, if you are going to take the time to exercise to try to make changes in your body, it is not going to happen unless you change how you eat. You can exercise all you want and wonder why is the scale not moving. Aside from any diagnosed health issues, it is probably because you have not changed your eating habits. If that is the case, you have to look inside yourself and ask if the food is more important than your health and what you want your body image to be. It’s your choice, think about it.
Sunday, October 25, 2009
Your Natural Cup of Morning Joe
In the past few months, my schedule has been booked in the early morning hours with clients seeking to complete their workout session. What is early morning? It’s 5:30, 6:00 or 6:30 every weekday morning. Some of these clients are new and some have been with me for some time, however, the consensus is that this time of the morning works best not only due to family obligations later in the day, but they naturally feel more energized to get through the day.
The advantages of exercise are apparent. It can do everything from decreasing the risk of certain types of cancer, cardiovascular disease, hypertension, diabetes and obesity to improving sleep and lessening feelings of depression and anxiety. And yet, according to a recent report by the Centers for Disease Control and Prevention, only 45 percent of adults fulfill the surgeon general’s physical activity recommendation of 30 minutes of intense aerobic activity three times per week.
Exercise at any time of the day is definitely better than no exercise at all, but there are benefits of a morning fitness regimen. Studies show, as my clients will concur, that morning exercise revs the metabolism and jump-starts energy levels. It actually accelerates your ability to burn calories and gets endorphins flowing so that you are in a great mood, have greater acuity, less anxiety and are able to concentrate better.
In addition, people who exercise in the morning are more likely to keep up with their routine, as there is less of a chance for responsibilities to get in their way as the day gets busier.
If you have interest in getting your natural cup of morning joe, contact me: gail@simply-fitness.net. I am seeking interest for continuing the 6:00am fitness class at Artworks in Trenton on Tuesdays. The class is a combination of strength, cardiovascular intervals and Pilates designed to boost your energy and your spirit!
The advantages of exercise are apparent. It can do everything from decreasing the risk of certain types of cancer, cardiovascular disease, hypertension, diabetes and obesity to improving sleep and lessening feelings of depression and anxiety. And yet, according to a recent report by the Centers for Disease Control and Prevention, only 45 percent of adults fulfill the surgeon general’s physical activity recommendation of 30 minutes of intense aerobic activity three times per week.
Exercise at any time of the day is definitely better than no exercise at all, but there are benefits of a morning fitness regimen. Studies show, as my clients will concur, that morning exercise revs the metabolism and jump-starts energy levels. It actually accelerates your ability to burn calories and gets endorphins flowing so that you are in a great mood, have greater acuity, less anxiety and are able to concentrate better.
In addition, people who exercise in the morning are more likely to keep up with their routine, as there is less of a chance for responsibilities to get in their way as the day gets busier.
If you have interest in getting your natural cup of morning joe, contact me: gail@simply-fitness.net. I am seeking interest for continuing the 6:00am fitness class at Artworks in Trenton on Tuesdays. The class is a combination of strength, cardiovascular intervals and Pilates designed to boost your energy and your spirit!
Sunday, October 11, 2009
Food Choices When You Are Short On Time
Cereal, Salad and Soup. These are my quick staples for breakfast, lunch and dinner that you may consider.
Here is my plan:
For breakfast, I eat a serving of Special K with soy milk if I am not active teaching a class or working out that day or something a little heavier such as Go Lean Crunch if I plan to be more active. You always want to eat a healthy, multi-grain cereal low in sugar. I will supplement that with a piece of Ezekiel bread or whole-wheat toast. If I am still hungry, I will eat a piece of fruit such as an apple.
My morning snack may be yogurt or cottage cheese with dried fruit and raw almonds or walnuts mixed.
For lunch, I eat a salad based with spinach, red, yellow or orange peppers, red onion and either tuna, salmon or chicken breast with a light salad dressing. I will also eat a serving of whole-wheat crackers or a mini bagel.
My afternoon snack may be a serving of whole wheat pasta salad made with vegetables and light salad dressing.
For dinner, I eat a serving or two of a low sodium soup. Usually less than 600mg of sodium should be on the label. If I am very active in that day, I will usually eat both servings. I opt for Progresso or Campbell’s Select Harvest vegetable soups. It used to be that Healthy Choice was the only brand that made low sodium healthier soups, however, other brands have created better options.
If you notice, my food choices are low sugar, low sodium and low fat. I eat lots of vegetables and lean proteins with multi-grain options. You too can eat well and still be on time.
Here is my plan:
For breakfast, I eat a serving of Special K with soy milk if I am not active teaching a class or working out that day or something a little heavier such as Go Lean Crunch if I plan to be more active. You always want to eat a healthy, multi-grain cereal low in sugar. I will supplement that with a piece of Ezekiel bread or whole-wheat toast. If I am still hungry, I will eat a piece of fruit such as an apple.
My morning snack may be yogurt or cottage cheese with dried fruit and raw almonds or walnuts mixed.
For lunch, I eat a salad based with spinach, red, yellow or orange peppers, red onion and either tuna, salmon or chicken breast with a light salad dressing. I will also eat a serving of whole-wheat crackers or a mini bagel.
My afternoon snack may be a serving of whole wheat pasta salad made with vegetables and light salad dressing.
For dinner, I eat a serving or two of a low sodium soup. Usually less than 600mg of sodium should be on the label. If I am very active in that day, I will usually eat both servings. I opt for Progresso or Campbell’s Select Harvest vegetable soups. It used to be that Healthy Choice was the only brand that made low sodium healthier soups, however, other brands have created better options.
If you notice, my food choices are low sugar, low sodium and low fat. I eat lots of vegetables and lean proteins with multi-grain options. You too can eat well and still be on time.
Sunday, September 27, 2009
Exercise When Not At Home
In my last entry, I talked about making better choices for food when bad options are in front of you. I was away for the weekend for a wedding where some of my choices were out of my control. When you travel your best options are always in your refrigerator or cabinets. However, you can get to a point of comfort to leave for a vacation even when you are changing your body and health for the better. Always remember your goal and your better choices will prevail. Stay strong mentally and it will happen.
We know the other component of fitness is exercise. This too should not take a break when you travel or are on a vacation. When planning for the weekend wedding, I was not sure what exercise equipment I would have access to, so I always prepare. Planning and preparation is important. Scheduling exercise is important. Since we were traveling by car, I was able to carry a few resistance tubes, a door attachment for the resistance tubes and a jump rope. When I travel by plane, I can easily pack one tube, the attachment and the jump rope. There should not be a reason to get off track. An away-from-home workout can consist of exercises with the tubes and several body weight exercises such as; squats, split squats, walking lunges, push ups and abs. There are also many other leg exercises that can be executed on the floor along with abdominal exercises. For that, all you need is a towel.
My point is that when you are away from home don’t panic. You can have an effective workout that travels with you to stay on course for your fitness goals. Again, changing you is about the choices you make. This is with food and with exercise.
We know the other component of fitness is exercise. This too should not take a break when you travel or are on a vacation. When planning for the weekend wedding, I was not sure what exercise equipment I would have access to, so I always prepare. Planning and preparation is important. Scheduling exercise is important. Since we were traveling by car, I was able to carry a few resistance tubes, a door attachment for the resistance tubes and a jump rope. When I travel by plane, I can easily pack one tube, the attachment and the jump rope. There should not be a reason to get off track. An away-from-home workout can consist of exercises with the tubes and several body weight exercises such as; squats, split squats, walking lunges, push ups and abs. There are also many other leg exercises that can be executed on the floor along with abdominal exercises. For that, all you need is a towel.
My point is that when you are away from home don’t panic. You can have an effective workout that travels with you to stay on course for your fitness goals. Again, changing you is about the choices you make. This is with food and with exercise.
Monday, September 21, 2009
Best Possible Choices When Faced With Bad Options
This past weekend I was faced with making the best possible choices I could between several bad options. With food, I know this situation arises all the time for us. Consequently, this could assist in the issue of extra-unwanted pounds creeping on your waistline, hips or buttocks.
My day started with a 5-hour trip south into Virginia for a rehearsal gathering for a wedding that my husband was in. We were running late, so there was no stopping on the way. Plus, if you know you are being fed, why get any food prior? That was my first mistake because I did not know what was being served. When you have no idea what is on a menu, get a little something in your stomach (just in case). I had a few snacks in the car, so as a result I was famished. When we got to our destination, it was a very casual and inviting family scene. We made our introductions and let everyone know that I was hungry. They quickly accommodated us with the following options: grilled pork, macaroni and cheese, rice with a mystery meat, coleslaw (with little mayo), tuna and potato salads (with a lot of mayo), fried fish and DEEP fried hush puppies. So deep, I had to find the bread. Ok, so what to do?? All of it was poor eating except the coleslaw. So guess what was loaded on my plate? You got it! Coleslaw. Now, as I was preparing my plate, I got the “You better get some of those hushpuppies on your plate” comment. Of course, I could not offend. Geez, I was a guest. So I took one and took a nibble. I also had some fish for protein and some of the rice. The fish was not deep fried, so I could manage for the day. I thought I would be okay, however, my body did not like the food and I paid for it later.
I write about this because you will attend gatherings, picnics, and dinners for the rest of your life and will be faced with the same situation. You have to make the best choices when you are faced with bad options. This has to be your mode of thought and operation especially if you are on track to lose weight or change your body. Slight deviations will occur, however, the excuse that you fell off the wagon and it turned into a free-for-all is not acceptable. In this case, if you need to have a whole plate of coleslaw with a little piece of fish to hold you over until you can get something healthier, then that is what you have to do. You have to plan for situations like this and think about your plan of action. Changing you is about the choices you make.
My day started with a 5-hour trip south into Virginia for a rehearsal gathering for a wedding that my husband was in. We were running late, so there was no stopping on the way. Plus, if you know you are being fed, why get any food prior? That was my first mistake because I did not know what was being served. When you have no idea what is on a menu, get a little something in your stomach (just in case). I had a few snacks in the car, so as a result I was famished. When we got to our destination, it was a very casual and inviting family scene. We made our introductions and let everyone know that I was hungry. They quickly accommodated us with the following options: grilled pork, macaroni and cheese, rice with a mystery meat, coleslaw (with little mayo), tuna and potato salads (with a lot of mayo), fried fish and DEEP fried hush puppies. So deep, I had to find the bread. Ok, so what to do?? All of it was poor eating except the coleslaw. So guess what was loaded on my plate? You got it! Coleslaw. Now, as I was preparing my plate, I got the “You better get some of those hushpuppies on your plate” comment. Of course, I could not offend. Geez, I was a guest. So I took one and took a nibble. I also had some fish for protein and some of the rice. The fish was not deep fried, so I could manage for the day. I thought I would be okay, however, my body did not like the food and I paid for it later.
I write about this because you will attend gatherings, picnics, and dinners for the rest of your life and will be faced with the same situation. You have to make the best choices when you are faced with bad options. This has to be your mode of thought and operation especially if you are on track to lose weight or change your body. Slight deviations will occur, however, the excuse that you fell off the wagon and it turned into a free-for-all is not acceptable. In this case, if you need to have a whole plate of coleslaw with a little piece of fish to hold you over until you can get something healthier, then that is what you have to do. You have to plan for situations like this and think about your plan of action. Changing you is about the choices you make.
Monday, August 31, 2009
Weight Loss Strategies
Weight Loss seems so simple to some people. You look at them and want to puke!
When you’re trying to lose weight, all you have to do is eat less and exercise more, right?
Think Again!
Ask any of my clients who are attempting to lose weight and they will tell you it is not that easy.
It’s not just changing what you eat and exercising. Sure, those play a role with weight loss, but they’re just 2 pieces in a weight loss plan.
In reality, it feels like an uphill battle.
After all, you are taking on the 5 year daily visit to the local fast food joint, the 10 year snacking while watching TV habit and the real icing on the cake, the "dinner is not complete unless I eat something sweet" belief. Pardon the pun.
To kick those bad habits that "inhibit" you from eating fewer calories and making change, you need to understand and change your behaviors.
The following tips for weight loss will help you get or stay on course!
Do you know Why?
Start with understanding your motivation. Why do you want to lose weight? If you do not have a reason that is truly meaningful to you, than you will have an impossible mountain to climb. People who attempt weight loss because they feel they should, but are not committed, won’t be able to make the necessary change in behavior. If you can’t identify a reason, think about it. Write down every possible reason why you want to lose weight, put it away for a day or two. When you return to the list, write down why that reason is important to you. When you’ve recognized your top three reasons and you feel confident about them, it’s time to get cracking. If you have not settled on your reasons, put the list away and return every couple of days, reevaluating until you have confirmed your reason WHY.
Motivate yourself
Once you have identified the very specific reason why, this will be your source of motivation. Create visible reminders, which could be pictures of yourself, your kids, or even a picture of a body type that you could realistically achieve. The reminder could be a pair of jeans you would like to fit into. When you feel like giving up, try on those jeans. Notice how they fit, where they are still tight, where they have gotten bigger. Envision what it will be like to fit into them. On your phone, PDA or piece of paper, write a brief note summarizing your motivation. Carry this note with you. When you don’t feel like exercising, read the note several times. Tell yourself tomorrow if you don't feel like exercising, you’ll give in - but for today you will stick with it. Identify your motivation for giving up. You have to be true to yourself and the goal you are setting.
Become your own coach
We are our own worst enemy. Despite working hard at changing our behaviors and making efforts to make it happen, we subtly tell ourselves things like "I hope I can do this", "I worked out with Gail today, so I can have that piece of fried chicken", or "I blew it today, I might as well scratch today and get back on track tomorrow."
The problem with these thoughts is they are all negative. Eliminate the word "hope" from your vocabulary. It indicates uncertainty and that some element is not within your control. Keep your thoughts positive and keep your motivation in sight. Not to mention, all the negativity will only hold you back from your goal. It will seem too often that you keep having set back after set back after set back, which gets frustrating. Get a plan and stick to it!
Retrain your mind
Many people think of exercise as something extra in their lives; something that happens when they have the time. Exercise and eating well should be put in the same perspective as the rest of your life.
If exercise is never a priority, you will always identify things that bump it off the to-do list. Instead, make exercise a part of your life.
We all have priorities to consider each day — go to work, pay bills, take care of the kids and everyone else. We do these tasks because if we don’t we may feel pressure. But what about you? What happens when your health starts to deteriorate and you can not go to work, pay the bills or take care of the kids? You have to maintain your health. Treat exercise and making smart food choices as if it’s essential to your well being, just like you take a shower or brush your teeth. Plan your exercise as something else that needs to happen daily. How long do you go without showering and brushing your teeth? Think about it.
Celebrate you!
Do you give your best to your job, your family, and your friends but never devote anything worthwhile to yourself?
Use these behavior changes as an opportunity to put yourself first. Remind yourself you are taking steps toward a healthier, leaner you. If you do not see changes in your body or on the scale immediately, be patient. Weight loss will happen when you stay committed to your goal.
When you’re trying to lose weight, all you have to do is eat less and exercise more, right?
Think Again!
Ask any of my clients who are attempting to lose weight and they will tell you it is not that easy.
It’s not just changing what you eat and exercising. Sure, those play a role with weight loss, but they’re just 2 pieces in a weight loss plan.
In reality, it feels like an uphill battle.
After all, you are taking on the 5 year daily visit to the local fast food joint, the 10 year snacking while watching TV habit and the real icing on the cake, the "dinner is not complete unless I eat something sweet" belief. Pardon the pun.
To kick those bad habits that "inhibit" you from eating fewer calories and making change, you need to understand and change your behaviors.
The following tips for weight loss will help you get or stay on course!
Do you know Why?
Start with understanding your motivation. Why do you want to lose weight? If you do not have a reason that is truly meaningful to you, than you will have an impossible mountain to climb. People who attempt weight loss because they feel they should, but are not committed, won’t be able to make the necessary change in behavior. If you can’t identify a reason, think about it. Write down every possible reason why you want to lose weight, put it away for a day or two. When you return to the list, write down why that reason is important to you. When you’ve recognized your top three reasons and you feel confident about them, it’s time to get cracking. If you have not settled on your reasons, put the list away and return every couple of days, reevaluating until you have confirmed your reason WHY.
Motivate yourself
Once you have identified the very specific reason why, this will be your source of motivation. Create visible reminders, which could be pictures of yourself, your kids, or even a picture of a body type that you could realistically achieve. The reminder could be a pair of jeans you would like to fit into. When you feel like giving up, try on those jeans. Notice how they fit, where they are still tight, where they have gotten bigger. Envision what it will be like to fit into them. On your phone, PDA or piece of paper, write a brief note summarizing your motivation. Carry this note with you. When you don’t feel like exercising, read the note several times. Tell yourself tomorrow if you don't feel like exercising, you’ll give in - but for today you will stick with it. Identify your motivation for giving up. You have to be true to yourself and the goal you are setting.
Become your own coach
We are our own worst enemy. Despite working hard at changing our behaviors and making efforts to make it happen, we subtly tell ourselves things like "I hope I can do this", "I worked out with Gail today, so I can have that piece of fried chicken", or "I blew it today, I might as well scratch today and get back on track tomorrow."
The problem with these thoughts is they are all negative. Eliminate the word "hope" from your vocabulary. It indicates uncertainty and that some element is not within your control. Keep your thoughts positive and keep your motivation in sight. Not to mention, all the negativity will only hold you back from your goal. It will seem too often that you keep having set back after set back after set back, which gets frustrating. Get a plan and stick to it!
Retrain your mind
Many people think of exercise as something extra in their lives; something that happens when they have the time. Exercise and eating well should be put in the same perspective as the rest of your life.
If exercise is never a priority, you will always identify things that bump it off the to-do list. Instead, make exercise a part of your life.
We all have priorities to consider each day — go to work, pay bills, take care of the kids and everyone else. We do these tasks because if we don’t we may feel pressure. But what about you? What happens when your health starts to deteriorate and you can not go to work, pay the bills or take care of the kids? You have to maintain your health. Treat exercise and making smart food choices as if it’s essential to your well being, just like you take a shower or brush your teeth. Plan your exercise as something else that needs to happen daily. How long do you go without showering and brushing your teeth? Think about it.
Celebrate you!
Do you give your best to your job, your family, and your friends but never devote anything worthwhile to yourself?
Use these behavior changes as an opportunity to put yourself first. Remind yourself you are taking steps toward a healthier, leaner you. If you do not see changes in your body or on the scale immediately, be patient. Weight loss will happen when you stay committed to your goal.
Sunday, August 9, 2009
FAT loss Mistakes
Our goal isn’t just to talk about losing weight. Anyone can lose weight. What’s more important is discussing how to lose fat permanently! And I say lose “fat” because some weight is good — I don’t encourage muscle loss, so focus on losing body fat which is more important. Here are some common mistakes when trying to lose fat.
• Portions are out of control! So what can you do about it? When at home, don’t serve family style. You’ll eat more when serving out of a larger bowl or plate. Read food labels, so you can see that sometimes 1 bottle, or 1 bag of a product, is often 2, 3 or even 4 servings! If you dine out, plan to take ½ of a large meal home and get two meals from the one!
• Thinking all calories are created equal! A calorie isn’t a calorie. That might be in the face of science. Some say that all calories are equal, meaning as long as you cut calories, you’ll lose weight. Sure, but is your goal to lose fat or lose muscle? And don’t you want to fuel your body with all the nutrients you can? After all, eating a slice of cheese pizza is far from eating veggies and hummus or peanut butter and an apple for those same 250 calories. So a calorie isn’t a calorie — eat quality, nutrient dense foods, not quantity!
•Eating vs. exercise. Depending on your weight, you can walk 5 miles and burn 500 calories in a day. You can burn 500 calories a day or 3500 calories in a week to lose 1 pound with only exercise. Do you have time to do this everyday? It’s much easier to eliminate those extra calories by replacing junk with high nutrient fuel or eliminating calories from soft drinks or empty calorie snacks. Exercise, of course!! However, you will achieve greater fat loss by monitoring the foods you put in your body, in addition to finding an exercise that burns more calories.
• Skipping breakfast as a way to “save” calories. Eat breakfast and you’ll weigh less. It’s as simple as that. Just eat the right types of foods — avoid sugary breakfast cereals and instead opt for fruit, raw nuts, yogurt, eggs and veggies, for example.
• Portions are out of control! So what can you do about it? When at home, don’t serve family style. You’ll eat more when serving out of a larger bowl or plate. Read food labels, so you can see that sometimes 1 bottle, or 1 bag of a product, is often 2, 3 or even 4 servings! If you dine out, plan to take ½ of a large meal home and get two meals from the one!
• Thinking all calories are created equal! A calorie isn’t a calorie. That might be in the face of science. Some say that all calories are equal, meaning as long as you cut calories, you’ll lose weight. Sure, but is your goal to lose fat or lose muscle? And don’t you want to fuel your body with all the nutrients you can? After all, eating a slice of cheese pizza is far from eating veggies and hummus or peanut butter and an apple for those same 250 calories. So a calorie isn’t a calorie — eat quality, nutrient dense foods, not quantity!
•Eating vs. exercise. Depending on your weight, you can walk 5 miles and burn 500 calories in a day. You can burn 500 calories a day or 3500 calories in a week to lose 1 pound with only exercise. Do you have time to do this everyday? It’s much easier to eliminate those extra calories by replacing junk with high nutrient fuel or eliminating calories from soft drinks or empty calorie snacks. Exercise, of course!! However, you will achieve greater fat loss by monitoring the foods you put in your body, in addition to finding an exercise that burns more calories.
• Skipping breakfast as a way to “save” calories. Eat breakfast and you’ll weigh less. It’s as simple as that. Just eat the right types of foods — avoid sugary breakfast cereals and instead opt for fruit, raw nuts, yogurt, eggs and veggies, for example.
Friday, July 31, 2009
Exercise As a Stress Management Tool
For me, fitness is part of life. It’s not just strength training or aerobics. It’s about promoting a total healthy well being by choices made with exercise, nutrition and mental self-care (stress). I do my best to communicate this to my clients, as well as all of those around me that will listen. My hope is that they will envelope all of those factors into their lives.
Stress is a factor of life we all experience to one degree or another. It could range from financial or family difficulties, work or school deadlines or even a bad hair day. It is all how you define it. Stress manifests itself in the body differently for everyone. It could be increased blood pressure, heart rate, respiration or perspiration. Some experience clenched teeth, muscle tightness, stomach issues such as ulcers and even tension headaches. One thing that is for certain, as long as we live we all have to incur stress and learning how to manage it is for our well-being.
So how does fitness positively impact stress? Physical exercise is one of the most effective ways of relieving stress. Endorphins are natural chemical substances released by the body that make you feel good. When you exercise and increase the heart rate with exertion, these chemicals are released which help reduce stress. They are similar in nature to opiates.
Several of my clients have stress relief as one of the reasons they want me to construct their workout for them. It could be one of my mothers that needs time away from her busy home life to focus on her. She knows she will definitely get her workout in, otherwise, it may not happen. Many clients have stressful situations at home and need the environment I create to release frustrations during their workout. I use that frustration to their benefit in a workout session and subtly encourage them to work harder and usually they do not even realize it.
Go with what is natural to the body to reduce your stress with exercise. You will definitely experience many other benefits, as well.
Stress is a factor of life we all experience to one degree or another. It could range from financial or family difficulties, work or school deadlines or even a bad hair day. It is all how you define it. Stress manifests itself in the body differently for everyone. It could be increased blood pressure, heart rate, respiration or perspiration. Some experience clenched teeth, muscle tightness, stomach issues such as ulcers and even tension headaches. One thing that is for certain, as long as we live we all have to incur stress and learning how to manage it is for our well-being.
So how does fitness positively impact stress? Physical exercise is one of the most effective ways of relieving stress. Endorphins are natural chemical substances released by the body that make you feel good. When you exercise and increase the heart rate with exertion, these chemicals are released which help reduce stress. They are similar in nature to opiates.
Several of my clients have stress relief as one of the reasons they want me to construct their workout for them. It could be one of my mothers that needs time away from her busy home life to focus on her. She knows she will definitely get her workout in, otherwise, it may not happen. Many clients have stressful situations at home and need the environment I create to release frustrations during their workout. I use that frustration to their benefit in a workout session and subtly encourage them to work harder and usually they do not even realize it.
Go with what is natural to the body to reduce your stress with exercise. You will definitely experience many other benefits, as well.
Tuesday, July 28, 2009
Being Consistent is the Key to Success
The word consistent is defined in Merriam-Webster as; showing steady conformity to character, profession, belief or custom. I find this to be an important topic when it comes to fitness. There are various goals in sight when a fitness regimen is started. Reaching the goal comes with ups and downs that occur as with anything in life. The key with reaching that ultimate goal, whether it is weight loss, an overall toned body or to have more energy to keep up with the kids, is being consistent.
One has to show steady conformity with believing and even stronger, knowing, that they are going to reach their goal. As soon as one is distracted from their goal, their consistency is thrown off. When you stick with something and find the rhythm and pattern to what you are doing, results happen and the hard work pays off.
For example, I have been teaching group fitness classes and training individuals for many years and I observe (and know) how being consistent with one’s workout creates happiness rather than frustration. How many times have you heard your friend or family member say they need to start a workout plan but just can’t stick with it OR they have started too many times to count and then fall off the wagon? Even in my own boot camp classes, people start with great intention and then stop or come sporadically throughout the program. Change within the body is not easy; in addition, the older we get the harder it is to make those changes. You have to put in consistent time and effort.
This is also most important with food choices. How many times have I heard the excuse that since the individual is exercising they can have those McDonald’s fries? Listen, until you have even made the slightest dent in what you are trying to achieve, those treats need to go on hold. They won’t be on hold forever, just a little while until you have made some steady, consistent progress. You have to ask yourself, what is more important. . my health and body image or that treat? Eating that treat can also be an issue if you are not feeling confident about what you are doing. Again, how many times have you heard your friend of family member confess that they just messed up their diet so they might as well have a few more. Consequently, falling off of the wagon time after time.
Consistency in exercise comes as a result of being ready emotionally to make change. In my entry dated January 4, 2009, entitled Stages of Change, I discuss the various mental stages one goes through, as fitness becomes a part of their life. Once you are consistent, you are in the Action stage with continuum toward Maintenance. Keep in mind consistency does not happen over night. Some people have to work on it with discipline. Find the method that works for you as a reminder of what you should be doing for your fitness and eating plan and stay consistent!
One has to show steady conformity with believing and even stronger, knowing, that they are going to reach their goal. As soon as one is distracted from their goal, their consistency is thrown off. When you stick with something and find the rhythm and pattern to what you are doing, results happen and the hard work pays off.
For example, I have been teaching group fitness classes and training individuals for many years and I observe (and know) how being consistent with one’s workout creates happiness rather than frustration. How many times have you heard your friend or family member say they need to start a workout plan but just can’t stick with it OR they have started too many times to count and then fall off the wagon? Even in my own boot camp classes, people start with great intention and then stop or come sporadically throughout the program. Change within the body is not easy; in addition, the older we get the harder it is to make those changes. You have to put in consistent time and effort.
This is also most important with food choices. How many times have I heard the excuse that since the individual is exercising they can have those McDonald’s fries? Listen, until you have even made the slightest dent in what you are trying to achieve, those treats need to go on hold. They won’t be on hold forever, just a little while until you have made some steady, consistent progress. You have to ask yourself, what is more important. . my health and body image or that treat? Eating that treat can also be an issue if you are not feeling confident about what you are doing. Again, how many times have you heard your friend of family member confess that they just messed up their diet so they might as well have a few more. Consequently, falling off of the wagon time after time.
Consistency in exercise comes as a result of being ready emotionally to make change. In my entry dated January 4, 2009, entitled Stages of Change, I discuss the various mental stages one goes through, as fitness becomes a part of their life. Once you are consistent, you are in the Action stage with continuum toward Maintenance. Keep in mind consistency does not happen over night. Some people have to work on it with discipline. Find the method that works for you as a reminder of what you should be doing for your fitness and eating plan and stay consistent!
Sunday, July 12, 2009
No Matter What Age, Size or Shape You Are . .
You can get started with a fitness journey at any time. The Boot Camp classes I started a few months ago are going well and I see that people are excited about having a group to exercise with. Exercise can be hard when you go it alone and when self-motivation is lacking; you may need that kick in the butt to get you going.
My Boot Camp classes are non-military, so the thoughts of crawling on the ground, climbing ropes and swinging from monkey bars does not occur in my venue, but there are challenges that include strength, muscular and cardiovascular endurance. It is a balanced workout that combines a variety of fitness components. It challenges ALL fitness levels physically and mentally while being fun with a break from the normal routine. I start with a group warm up and then break into stations where the duration of exercise is 45 seconds to 1 minute. The exercises include squats with overhead press, running an agility ladder, pushups, dips, jumping cones and jump rope to name a few. We then come back together for group strength, abdominal work, cool down and stretch. I created the class to be comprehensive and inclusive for everyone.
The classes consist of individuals of all ages, sizes, shapes and fitness levels. When I first started to promote the class, some skeptics automatically stated, "That sounds too hard." I did not have a chance to explain how the class would be structured, however, there was a pre-conceived thought that "boot camp" equals hard. Is exercise easy?? Anyone?? No matter what the format of the class, it is what you make it. Now, anyone can come into the class and not challenge themselves, therefore, it will be easy. The individuals that started with me and are still with me have a goal of better health and fitness. That is what they are working toward as a collective group. The atmosphere is charged with camaraderie while being social and allowing for networking at the same time.
Comments from the first program are:
"I like the stations and meeting new people with the same goal."
"I would like to attend another session with more frequency."
"I like the varied activities with clear instructions. It is a challenging class, but not frustrating. I get positive feedback in a respectful, non-threatening, sensitive environment."
If you have not had a chance to take that simple step toward your fitness journey, are you ready? Come join a Simply Fitness Boot Camp class and take that step. See www.simply-fitness.net for details.
My Boot Camp classes are non-military, so the thoughts of crawling on the ground, climbing ropes and swinging from monkey bars does not occur in my venue, but there are challenges that include strength, muscular and cardiovascular endurance. It is a balanced workout that combines a variety of fitness components. It challenges ALL fitness levels physically and mentally while being fun with a break from the normal routine. I start with a group warm up and then break into stations where the duration of exercise is 45 seconds to 1 minute. The exercises include squats with overhead press, running an agility ladder, pushups, dips, jumping cones and jump rope to name a few. We then come back together for group strength, abdominal work, cool down and stretch. I created the class to be comprehensive and inclusive for everyone.
The classes consist of individuals of all ages, sizes, shapes and fitness levels. When I first started to promote the class, some skeptics automatically stated, "That sounds too hard." I did not have a chance to explain how the class would be structured, however, there was a pre-conceived thought that "boot camp" equals hard. Is exercise easy?? Anyone?? No matter what the format of the class, it is what you make it. Now, anyone can come into the class and not challenge themselves, therefore, it will be easy. The individuals that started with me and are still with me have a goal of better health and fitness. That is what they are working toward as a collective group. The atmosphere is charged with camaraderie while being social and allowing for networking at the same time.
Comments from the first program are:
"I like the stations and meeting new people with the same goal."
"I would like to attend another session with more frequency."
"I like the varied activities with clear instructions. It is a challenging class, but not frustrating. I get positive feedback in a respectful, non-threatening, sensitive environment."
If you have not had a chance to take that simple step toward your fitness journey, are you ready? Come join a Simply Fitness Boot Camp class and take that step. See www.simply-fitness.net for details.
Sunday, June 28, 2009
Attitude For Weight Loss or Change
So, you started a journey to lose 20, 30 or 50 plus pounds. You are exercising and trying to do better with your food choices. The time comes for you to get on the scale and it has not budged that much. What is the first thing you do? Cuss yourself and wonder why you are doing all this work to show only a few pounds lost . . . so far. You then sabotage yourself and eat whatever because to you, it doesn't matter anyway. You may also ask, "Why aren't MORE pounds coming off QUICKER??" When I hear this, there are so many factors that vary from one person to the other, but what is common is those 20, 30 or 50 plus pounds did not show up in just a few months. When I ask the individual to think about how long their unwanted weight appeared, it usually has been years . . especially for higher weights. If this relates to you, no matter what the goal is you have to understand that healthy weight loss is no more than 1-2 pounds per week IF you are doing everything you should. This includes:
You have to take a look in the mirror, face yourself and ask what it is that you want (and why) when it comes to weight loss. Is it health benefits, aesthetics or just to move better? Then you have to ask what is holding you back from your success. Is there anything underlying that you are not acknowledging? Or maybe there is someone holding you back, as well. Friends or family can support, but they can also create stress, which will hinder your progress. The bottom line is you have to face yourself and be willing to overcome those internal (or external) obstacles to make your weight loss journey as smooth as possible. Focus on the goal, focus on success, focus on the positive.
- Count calories or points. You have to be conscious of everything you put in your mouth and record it daily.
- Increase daily exercise to 30 minutes with a combination of strength training and cardiovascular activity. Three to four of those days should increase to vigorous activity where you are sweating and not being afraid to increase your heart rate.
- Eliminate sweets, fried or processed foods and snacks.
- Reduce fat intake to less than 30%.
- Increase lean proteins and fiber
- Increase fruit and vegetable intake
- Increase water intake
- Decrease portion sizes
- Eat at least 3 smaller meals a day with 2-3 snacks.
- Eat every 3 hours
You have to take a look in the mirror, face yourself and ask what it is that you want (and why) when it comes to weight loss. Is it health benefits, aesthetics or just to move better? Then you have to ask what is holding you back from your success. Is there anything underlying that you are not acknowledging? Or maybe there is someone holding you back, as well. Friends or family can support, but they can also create stress, which will hinder your progress. The bottom line is you have to face yourself and be willing to overcome those internal (or external) obstacles to make your weight loss journey as smooth as possible. Focus on the goal, focus on success, focus on the positive.
Sunday, June 14, 2009
Spot Reduction On My Arms?
I recently received a question if concentrated weight work will help firm up the upper arms. The individual states; "My arms are not flabby but they are too big to feel comfortable in sleeveless clothes for the summer . . . It just makes me look so much heavier with these arms dragging about!" Ladies, it's starting to get hot and tops and dresses are short sleeved, sleeveless or maybe you're in a swimsuit. You want your arms to be sexy and firm during this time of year.
Spot reduction or toning does not work. If you want to change your body composition and have those sexy arms, you have to do a combination of three components; eat healthier, commit to vigorous cardio exercise a minimum of three days per week for 30 minutes a day and strength train at least twice per week.
If your focus is on your arms, you should include strength exercise for all of your upper body because everything is connected and supports one another. Chest, back, biceps, triceps and shoulders should be included. When you work your chest muscles, your shoulders and triceps are engaged and when you work your back muscles, your biceps and shoulders are engaged. A good workout plan includes multiple exercises to tone all body parts as a complete unit.
The other components, eating healthy and vigorous cardio exercise are equally important. Eating healthy is subjective. Do you need to start with eliminating all fried and processed foods? Or are you at the point to really embrace more fruits, vegetables, and whole grains? Do you observe your portions and try to eat three smaller meals and two snacks in a day? Everyone is at different stages with changing eating habits. Take one step at a time during your transition. See my blog entry on January 4, 2009 on Stages of Change.
Vigorous exercise is subjective, as well. Vigorous means increasing your heart rate past your resting heart rate for a sustainable period of time. Again, this will be different for each person based on the stage they are in. A beginner may need to work on 5-10 minutes at a time and work their way up from there. Are you sweating? You have to break a sweat to burn calories. In turn you will shed excess weight in an effort to reduce fat. This will help those arms look sexier in time. Be patient!
Spot reduction or toning does not work. If you want to change your body composition and have those sexy arms, you have to do a combination of three components; eat healthier, commit to vigorous cardio exercise a minimum of three days per week for 30 minutes a day and strength train at least twice per week.
If your focus is on your arms, you should include strength exercise for all of your upper body because everything is connected and supports one another. Chest, back, biceps, triceps and shoulders should be included. When you work your chest muscles, your shoulders and triceps are engaged and when you work your back muscles, your biceps and shoulders are engaged. A good workout plan includes multiple exercises to tone all body parts as a complete unit.
The other components, eating healthy and vigorous cardio exercise are equally important. Eating healthy is subjective. Do you need to start with eliminating all fried and processed foods? Or are you at the point to really embrace more fruits, vegetables, and whole grains? Do you observe your portions and try to eat three smaller meals and two snacks in a day? Everyone is at different stages with changing eating habits. Take one step at a time during your transition. See my blog entry on January 4, 2009 on Stages of Change.
Vigorous exercise is subjective, as well. Vigorous means increasing your heart rate past your resting heart rate for a sustainable period of time. Again, this will be different for each person based on the stage they are in. A beginner may need to work on 5-10 minutes at a time and work their way up from there. Are you sweating? You have to break a sweat to burn calories. In turn you will shed excess weight in an effort to reduce fat. This will help those arms look sexier in time. Be patient!
Friday, May 29, 2009
Reasons, Rationalizations . . . Excuses
After reviewing my attendance roster for the current boot camp I am conducting, I felt the need to reach out to each individual that has missed more than 2 consecutive classes. That’s right, I called each individual.
There was good intention when they invested in the entire program. They wanted to come to all classes and I understand things come up. Work deadlines, maybe someone got sick, but when I hear; “someone asked me to do something” or “something came up” then I know the individual is not staying committed to himself or herself.
All you have to do is get to the class and I take care of the rest. Some feedback I have received from participants is once they have completed the workout, they feel better with more energy and they know they have accomplished something positive for their health and well-being.
Prior to the start of the program, I spoke to one participant about the reasons why she needed to get started with some type of fitness. She was unhappy with her weight gain, her lack of energy and how her health was declining. She is borderline hypertensive and knows that adding exercise could help alleviate the issue without medication.
She was one of the individuals that was asked to do something for someone that kept her from coming one week. If you are committed to your health, that person can wait if it is not an emergency. YOU are more important. The class is possibly the one-hour of the week that she wanted to start her fitness journey and now she was letting someone else control it by a simple request. YOU have to control your health and it starts with attending class and coalescing with other boot campers that probably have similar concerns. Then you have to take accountability and find another means of exercising outside of the class.
In my entry dated March 2, 2009, I discuss the role of your thoughts in overcoming barriers. There are many external and internal factors that affect what you do. When it comes to fitness, the external factors of work, friends, family and the internal factors such as lack of motivation, self-sabotage and doubt have to be overcome to push through to keep you going. Exercising in a group environment is social. You know you are not alone while you sweat and complain until you understand and appreciate what and why you are doing it.
I am committed to both my personal training clients and class participants. Meet me half way and I will help you. The first step is being consistent toward a healthier you and stop making excuses.
There was good intention when they invested in the entire program. They wanted to come to all classes and I understand things come up. Work deadlines, maybe someone got sick, but when I hear; “someone asked me to do something” or “something came up” then I know the individual is not staying committed to himself or herself.
All you have to do is get to the class and I take care of the rest. Some feedback I have received from participants is once they have completed the workout, they feel better with more energy and they know they have accomplished something positive for their health and well-being.
Prior to the start of the program, I spoke to one participant about the reasons why she needed to get started with some type of fitness. She was unhappy with her weight gain, her lack of energy and how her health was declining. She is borderline hypertensive and knows that adding exercise could help alleviate the issue without medication.
She was one of the individuals that was asked to do something for someone that kept her from coming one week. If you are committed to your health, that person can wait if it is not an emergency. YOU are more important. The class is possibly the one-hour of the week that she wanted to start her fitness journey and now she was letting someone else control it by a simple request. YOU have to control your health and it starts with attending class and coalescing with other boot campers that probably have similar concerns. Then you have to take accountability and find another means of exercising outside of the class.
In my entry dated March 2, 2009, I discuss the role of your thoughts in overcoming barriers. There are many external and internal factors that affect what you do. When it comes to fitness, the external factors of work, friends, family and the internal factors such as lack of motivation, self-sabotage and doubt have to be overcome to push through to keep you going. Exercising in a group environment is social. You know you are not alone while you sweat and complain until you understand and appreciate what and why you are doing it.
I am committed to both my personal training clients and class participants. Meet me half way and I will help you. The first step is being consistent toward a healthier you and stop making excuses.
Thursday, May 21, 2009
You and Accountability
As a personal trainer, I know it is very common for most people to avoid the accountability they need to get started with or maintain an exercise plan. A couple of reasons they prefer personal training is to be motivated and pushed to the physical potential they thought they never had. Now, that is only part of the puzzle. When one is trying to lose weight or change their body composition or just stay on the wagon, the psychological side is just as important. That is where the commitment factor weighs in. Literally.
As my relationships start and grow with my clients, I ask them to meet me half way. This means I take responsibility for my services and the client has to take responsibility for their time away from me. The time away from me is significant in comparison to the miniscule fraction of time a client is with me during the week. A session with me is either a half hour or an hour and this could be once, twice or three times in a week. So lets take the client that is with me twice a week for an hour at a time. During that session, I motivate and guide them to an effective and inspiring workout. This is 2 out of 119 (awake) hours in a week. Outside of that time, I communicate to follow up after the workout and insure that individual is on track based on their personal goal. So, I provide more than their scheduled time to keep the goal at the forefront of their mind. The rest of the time is when the client has to be accountable. This means being conscious of what and how much they eat at all times and getting their exercise in to supplement the workouts I provide.
When guidance and coaching are embraced, results happen. If they are not, results waver. It also wavers when the client avoids his or her own accountability. A personal trainer is a catalyst for change but not the one making the change for the client. They have to want it and do it for themselves, with assistance.
Part of my creed as a trainer is, I can provide a solid foundation but cannot make someone thinner. I can give the proper education, but I cannot do the work for the individual. I can walk the client through the process, but cannot guarantee it will be easy. I can hope for years of active living, but only the individual can choose to be active. I can believe in my clients, but they have to believe in themselves.
As my relationships start and grow with my clients, I ask them to meet me half way. This means I take responsibility for my services and the client has to take responsibility for their time away from me. The time away from me is significant in comparison to the miniscule fraction of time a client is with me during the week. A session with me is either a half hour or an hour and this could be once, twice or three times in a week. So lets take the client that is with me twice a week for an hour at a time. During that session, I motivate and guide them to an effective and inspiring workout. This is 2 out of 119 (awake) hours in a week. Outside of that time, I communicate to follow up after the workout and insure that individual is on track based on their personal goal. So, I provide more than their scheduled time to keep the goal at the forefront of their mind. The rest of the time is when the client has to be accountable. This means being conscious of what and how much they eat at all times and getting their exercise in to supplement the workouts I provide.
When guidance and coaching are embraced, results happen. If they are not, results waver. It also wavers when the client avoids his or her own accountability. A personal trainer is a catalyst for change but not the one making the change for the client. They have to want it and do it for themselves, with assistance.
Part of my creed as a trainer is, I can provide a solid foundation but cannot make someone thinner. I can give the proper education, but I cannot do the work for the individual. I can walk the client through the process, but cannot guarantee it will be easy. I can hope for years of active living, but only the individual can choose to be active. I can believe in my clients, but they have to believe in themselves.
Wednesday, May 13, 2009
Water and Your Body
Water is essential for survival. Without food, an average individual can live for about eight weeks, but a lack of water reduces survival to only a few days.
In adults, 60% of body weight is water. Water is found in varying proportions in all the tissues of the body; blood is 90% water, muscle is 75% water and bone is 25% water.
There are several functions of water in the body. Water serves as a medium in which chemicals reactions take place; it also transports nutrients, provides protection and helps regulate your body temperature.
I write this entry because I often get the question of how much water one should drink or when I assess my clients diet, I ask how much water do they consume and I usually hear on average a 16 oz. bottle or maybe two per day. However, many foods have water in them. Your fruits and vegetables as well as many choices from other food groups are high in water content, so they should be counted as well.
Adults need a minimum of 2-3 quarts of water per day under average conditions. If one has a weight loss goal, this is especially important to help fill up to reduce calorie intake. Increased variations in activity and environment can alter this amount, as well. For example, if someone is working out in warm or humid conditions, the body will require more fluid to stay hydrated.
When your water loss exceeds water intake, dehydration results. Dehydration occurs when the drop in body water is great enough for blood volume to decrease, thereby reducing the ability to deliver oxygen and nutrients and remove waste. Remember, blood is 90% water. Early signs of dehydration are headache, fatigue, loss of appetite, dry eyes and mouth. So, when you have a dry mouth, you are already dehydrated. Some effects of dehydration are decreased blood pressure, increased heart rate, sodium retention, increased core temperature and water retention.
When you exercise, it is very important to have consumed at least 16 oz of water 2-3 hours prior to exercise, 8 oz 15 minutes prior and 8-10 oz for every 10-15 minutes during exercise. Post exercise hydration is important to replace fluid loss in sweat and urine. One should consume 20 oz for every pound lost (if you happen to weigh yourself).
Here's to increased water consumption for your health!
In adults, 60% of body weight is water. Water is found in varying proportions in all the tissues of the body; blood is 90% water, muscle is 75% water and bone is 25% water.
There are several functions of water in the body. Water serves as a medium in which chemicals reactions take place; it also transports nutrients, provides protection and helps regulate your body temperature.
I write this entry because I often get the question of how much water one should drink or when I assess my clients diet, I ask how much water do they consume and I usually hear on average a 16 oz. bottle or maybe two per day. However, many foods have water in them. Your fruits and vegetables as well as many choices from other food groups are high in water content, so they should be counted as well.
Adults need a minimum of 2-3 quarts of water per day under average conditions. If one has a weight loss goal, this is especially important to help fill up to reduce calorie intake. Increased variations in activity and environment can alter this amount, as well. For example, if someone is working out in warm or humid conditions, the body will require more fluid to stay hydrated.
When your water loss exceeds water intake, dehydration results. Dehydration occurs when the drop in body water is great enough for blood volume to decrease, thereby reducing the ability to deliver oxygen and nutrients and remove waste. Remember, blood is 90% water. Early signs of dehydration are headache, fatigue, loss of appetite, dry eyes and mouth. So, when you have a dry mouth, you are already dehydrated. Some effects of dehydration are decreased blood pressure, increased heart rate, sodium retention, increased core temperature and water retention.
When you exercise, it is very important to have consumed at least 16 oz of water 2-3 hours prior to exercise, 8 oz 15 minutes prior and 8-10 oz for every 10-15 minutes during exercise. Post exercise hydration is important to replace fluid loss in sweat and urine. One should consume 20 oz for every pound lost (if you happen to weigh yourself).
Here's to increased water consumption for your health!
Monday, May 4, 2009
Simply Fitness Boot Camp Commences!
The first Boot Camp Blast class started this week indoors and another one will start tomorrow outdoors early in the morning. I have to say, I am so proud of those that came out and allowed this experience to be their introduction or re-introduction back into fitness or a supplement to their current regimen. There was a great turn out and everyone worked hard to burn calories and work muscles that have not been worked in a while.
This class is a means for many people of any fitness level to work in a dynamic group setting that offers fun and laughs through the groans and sweat. Exercise and fitness is not necessarily easy but it can be so rewarding when you are finished with a workout.
In addition to providing an inspiring workout, I will begin to discuss with the attendees how one should modify food habits because when one wants to change their body composition, exercise does not act alone.
My boot campers are receiving a valuable experience on their fitness journey with me. Contact me if you would like to join!
This class is a means for many people of any fitness level to work in a dynamic group setting that offers fun and laughs through the groans and sweat. Exercise and fitness is not necessarily easy but it can be so rewarding when you are finished with a workout.
In addition to providing an inspiring workout, I will begin to discuss with the attendees how one should modify food habits because when one wants to change their body composition, exercise does not act alone.
My boot campers are receiving a valuable experience on their fitness journey with me. Contact me if you would like to join!
Sunday, April 26, 2009
Burning Calories With Everyday Activities
Fitness is a lifestyle. It takes time for some individuals to realize and appreciate the benefits, but once they do, they are hooked. I say this because fitness is not only achieved via traditional exercise in a gym or fitness center, but it can also be achieved in your own home through everyday activities. Those that are hooked find the alternative ways to get the exercise in.
Burning calories is the key to weight loss and weight management. Yes, you burn calories on a treadmill, bike and with weight training, but you also burn calories with non-exercise activity. These activities include walking or riding a bike for transportation, typing on the computer, working in the yard, and cleaning the house. Think of how you feel carrying the laundry up and down the stairs to your washing machine or loading clothes in the car for a trip to the dry cleaners. Winded maybe? Think about how you feel carrying and loading groceries or larger items into the car. These non-exercise activities allow you to burn calories a little bit at a time.
The calories can really add up if you intensify your movements. Why not add a little fun by putting on your favorite music and dancing while you clean the house?
So just when you are possibly dreading those everyday chores and activities, look at in a positive way . . You are burning calories to lose or maintain your weight while getting it done!
Burning calories is the key to weight loss and weight management. Yes, you burn calories on a treadmill, bike and with weight training, but you also burn calories with non-exercise activity. These activities include walking or riding a bike for transportation, typing on the computer, working in the yard, and cleaning the house. Think of how you feel carrying the laundry up and down the stairs to your washing machine or loading clothes in the car for a trip to the dry cleaners. Winded maybe? Think about how you feel carrying and loading groceries or larger items into the car. These non-exercise activities allow you to burn calories a little bit at a time.
The calories can really add up if you intensify your movements. Why not add a little fun by putting on your favorite music and dancing while you clean the house?
So just when you are possibly dreading those everyday chores and activities, look at in a positive way . . You are burning calories to lose or maintain your weight while getting it done!
Sunday, April 19, 2009
Filling Up on Fiber
There are many weight loss programs that are fiber rich. They are designed to encourage eating high-fiber foods such as legumes, whole grains, and whole fruits and vegetables. Why the emphasis? A high-fiber diet can normalize blood sugar levels, improve your cholesterol levels, have a positive effect on bowel function and keep you from feeling hungry, which aids in weight loss.
The recommended amount of fiber is 25-30 grams a day.
There are two forms of fiber: soluble and insoluble. Soluble fiber helps regulate blood sugar levels by delaying the absorption of glucose in your blood stream. It also improves cholesterol levels by reducing the absorption of cholesterol in the blood stream. Insoluble fiber adds bulk to your stool, which promotes regularity. It's important to consume both types of fiber for good health. Most foods contain both types of fiber, but oats, nuts, beans and fruit contain predominately soluble fiber while whole grains and vegetables contain more insoluble fiber.
Whether you are trying to lose weight or not, fiber is a necessary component to anyone's diet. Here's to filling up!
The recommended amount of fiber is 25-30 grams a day.
There are two forms of fiber: soluble and insoluble. Soluble fiber helps regulate blood sugar levels by delaying the absorption of glucose in your blood stream. It also improves cholesterol levels by reducing the absorption of cholesterol in the blood stream. Insoluble fiber adds bulk to your stool, which promotes regularity. It's important to consume both types of fiber for good health. Most foods contain both types of fiber, but oats, nuts, beans and fruit contain predominately soluble fiber while whole grains and vegetables contain more insoluble fiber.
Whether you are trying to lose weight or not, fiber is a necessary component to anyone's diet. Here's to filling up!
Sunday, April 12, 2009
Keep the Journey Going While on Vacation
As one of my clients returns from vacation and another one leaves, it brings me to the topic of keeping exercise continuous while on vacation. Another blog entry dated November 2nd, Avoiding Derailment While on Vacation, was more focused on food. Now I want to focus on the exercise, because to make change for a healthier you, you cannot have one without the other.
When you go on vacation, that is your time to get away from work, stress and maybe even family. However, when you are on a fitness journey, one should not get away from fitness completely. I always discuss options with my clients to continue with something. Their workouts will probably not be the same intensity experienced with me, but a plan to execute some type of cardiovascular exercise and strength exercise is strongly suggested.
One of my clients started less than one month ago and when we initially met, she knew she was going on vacation. As she contemplated whether to start before or after she came back, I suggested she start as soon as possible because that extra three weeks would give her reason to continue on her journey that got her to the current stage of health she was not happy with. The initial weeks with me brought her a new mindset with her food choices and exercise. This mindset was carried during her vacation because she walked a lot and was conscious of her choices even if some were not the greatest. As a result, she has lost over 4 pounds.
My other client has been with me a little longer, so I've had time to teach her various exercises that she can execute on her own with no equipment. When she travels now, she always makes sure she stays in a place that has a fitness facility so that she can get on a bike, elliptical or treadmill. If there is strength equipment, she has that option, as well.
Sometimes there is not an option of a fitness facility, so you have to be creative in your independence. Here are some suggestions to keep the journey going: Walking is the easiest form of exercise, however, increasing the intensity is important to burn calories. Find a nice path, strap on you MP3 player and insure you pump your arms to help increase your heart rate. Add in some walking lunges and squats at the end of a walk to incorporate lower body strength. You can find a set of stairs to walk up and down at a fast pace to increase your heart rate, as well. In your hotel room, you can execute some pushups and chair dips for your upper body strength. Pushups seem to make people cringe, but everyone; yes everyone can do a pushup. If you are one of the skeptics, I ask, have you ever tried a pushup on a wall?
In another entry titled, Why Bodyweight Exercises? dated November 3oth, I discuss the importance of using your own body to exercise. It is important to practice proper form to be effective and eliminate potential injury. Consult with a fitness professional for assistance.
Vacation is your time to be free but not free of staying on course for a healthy and fit you. Be well!
When you go on vacation, that is your time to get away from work, stress and maybe even family. However, when you are on a fitness journey, one should not get away from fitness completely. I always discuss options with my clients to continue with something. Their workouts will probably not be the same intensity experienced with me, but a plan to execute some type of cardiovascular exercise and strength exercise is strongly suggested.
One of my clients started less than one month ago and when we initially met, she knew she was going on vacation. As she contemplated whether to start before or after she came back, I suggested she start as soon as possible because that extra three weeks would give her reason to continue on her journey that got her to the current stage of health she was not happy with. The initial weeks with me brought her a new mindset with her food choices and exercise. This mindset was carried during her vacation because she walked a lot and was conscious of her choices even if some were not the greatest. As a result, she has lost over 4 pounds.
My other client has been with me a little longer, so I've had time to teach her various exercises that she can execute on her own with no equipment. When she travels now, she always makes sure she stays in a place that has a fitness facility so that she can get on a bike, elliptical or treadmill. If there is strength equipment, she has that option, as well.
Sometimes there is not an option of a fitness facility, so you have to be creative in your independence. Here are some suggestions to keep the journey going: Walking is the easiest form of exercise, however, increasing the intensity is important to burn calories. Find a nice path, strap on you MP3 player and insure you pump your arms to help increase your heart rate. Add in some walking lunges and squats at the end of a walk to incorporate lower body strength. You can find a set of stairs to walk up and down at a fast pace to increase your heart rate, as well. In your hotel room, you can execute some pushups and chair dips for your upper body strength. Pushups seem to make people cringe, but everyone; yes everyone can do a pushup. If you are one of the skeptics, I ask, have you ever tried a pushup on a wall?
In another entry titled, Why Bodyweight Exercises? dated November 3oth, I discuss the importance of using your own body to exercise. It is important to practice proper form to be effective and eliminate potential injury. Consult with a fitness professional for assistance.
Vacation is your time to be free but not free of staying on course for a healthy and fit you. Be well!
Sunday, April 5, 2009
Fitness For a Lifetime
I recently asked a girlfriend, what is one of your most pressing issues with exercise. She stated that she always wants to get into shape the "quickest way possible". She is one of my closest friends and has seen my career as a fitness consultant progress, so she knows I was not looking for any answer. I wanted her honest answer. It is a very common thought for those thinking about getting into shape or getting back onto the wagon to want to do it without putting in some hard work, sweat, effort and sacrifice. I am here to tell you that the healthiest way to get into shape is to let go of your inhibitions and put in that hard work, sweat, effort and sacrifice. One of my new clients states she knows it may take some time for the weight to come off. It took 7 years to put on her unwanted weight and she knows it is not coming off in a few months or even this year. It will take longer because it will be a natural and healthy plan.
The reasons folks want to get back into shape or start are very common, as well. One reason often expressed to change one's body is for an event such as a; vacation, reunion, wedding, anniversary or birthday. I view this as a great catalyst to start, however, that event has to be the beginning of the rest of a lifetime fitness journey and not the end of a quest. Fitness and good health can only benefit you for the rest of your life, so you have to continue some type of regimen. The initial hard work will not be so hard at that point, as some modifications will be made along the way.
Another reason for the interest in fitness stems from a health concern. Maybe the individual or someone close to them has been diagnosed with health issues that are preventable by taking care of oneself with better food choices and exercise. Health issues such as hypertension, high cholesterol, and diabetes to name a few.
I recently read in one of my fitness journals that the amount of obese people in the US outweighs the overweight. A recent report produced by the National Health and Nutrition Examination Survey found that 34.3% of adults age 20 and over are obese while 32.7% are overweight. This is quite alarming. So many people are finding themselves creeping into these categories of being overweight and obese. The next categories (if not already there) are the hypertension, high cholesterol, diabetes, and it could spiral downward from there.
My message is . . don't wait until an event to start your fitness journey. Embrace fitness for a lifetime to maintain or improve your health and well-being.
The reasons folks want to get back into shape or start are very common, as well. One reason often expressed to change one's body is for an event such as a; vacation, reunion, wedding, anniversary or birthday. I view this as a great catalyst to start, however, that event has to be the beginning of the rest of a lifetime fitness journey and not the end of a quest. Fitness and good health can only benefit you for the rest of your life, so you have to continue some type of regimen. The initial hard work will not be so hard at that point, as some modifications will be made along the way.
Another reason for the interest in fitness stems from a health concern. Maybe the individual or someone close to them has been diagnosed with health issues that are preventable by taking care of oneself with better food choices and exercise. Health issues such as hypertension, high cholesterol, and diabetes to name a few.
I recently read in one of my fitness journals that the amount of obese people in the US outweighs the overweight. A recent report produced by the National Health and Nutrition Examination Survey found that 34.3% of adults age 20 and over are obese while 32.7% are overweight. This is quite alarming. So many people are finding themselves creeping into these categories of being overweight and obese. The next categories (if not already there) are the hypertension, high cholesterol, diabetes, and it could spiral downward from there.
My message is . . don't wait until an event to start your fitness journey. Embrace fitness for a lifetime to maintain or improve your health and well-being.
Monday, March 23, 2009
Can Wii get Fit?
This weekend I finally tried the Wii Fit. I wanted to see why this game is so popular and could not be found for purchase during the holidays. A few of my clients have the game and asked if I had ever tried it, but since I stay fairly active between teaching 7 classes a week and exercising with my clients, I can sacrifice. It is a video experience that I found fun, increased my heart rate and I also noticed my competitive nature resurfaced.
I had a chance to play tennis in addition to bowling, hula hooping and basic stepping. I love to bowl as it is, so I loved to compete with my husband and friends without getting the shoes at the local bowling alley. I also found I was very competitive with the tennis game and really got into it, which increased my heart rate a little. My heart rate also increased while hula hooping, although I had to get my timing right while reaching to catch each hula-hoop. The basic step was a great introduction for someone that wants to take step class at their fitness club or community center. One could get a better workout by walking quickly up and down their steps 10 or times to burn a few more calories.
For someone that has not been exposed to ANY form of exercise, I think it is a great catalyst to get started. It tracks your weight and keeps a calendar of your visits for accountability. It may not be in your budget, however, if you know someone that has it, give it a try. Once someone is really comfortable with it, they should be ready to increase the intensity of their workout and incorporate strength training (with more than just body weight) into their regimen to gain more lean muscle to burn even more calories.
I had a chance to play tennis in addition to bowling, hula hooping and basic stepping. I love to bowl as it is, so I loved to compete with my husband and friends without getting the shoes at the local bowling alley. I also found I was very competitive with the tennis game and really got into it, which increased my heart rate a little. My heart rate also increased while hula hooping, although I had to get my timing right while reaching to catch each hula-hoop. The basic step was a great introduction for someone that wants to take step class at their fitness club or community center. One could get a better workout by walking quickly up and down their steps 10 or times to burn a few more calories.
For someone that has not been exposed to ANY form of exercise, I think it is a great catalyst to get started. It tracks your weight and keeps a calendar of your visits for accountability. It may not be in your budget, however, if you know someone that has it, give it a try. Once someone is really comfortable with it, they should be ready to increase the intensity of their workout and incorporate strength training (with more than just body weight) into their regimen to gain more lean muscle to burn even more calories.
Sunday, March 15, 2009
Will Heavy Weights Make Me Bulky?
There is a common thought among women that when they start to work with weights they will get bulky if they lift “heavy”. This is so far from the truth. In the past few weeks, I have started to work with a few new clients and one of the women stated she has never worked with anything heavy for fear of bulking up. Another client stated she feels she has been working hard for the past year, but has not seen any change in her body. Then, today after one of my toning classes, a participant questioned what method she should take to get “cuts” in her arms to look shapelier. Have any of these comments/question crossed your mind? If so, read on.
In the above cases where the women want change, they are going to have to lift heavier weights during their strength training sessions. The reason we do not bulk up as women is due to the lack of testosterone. Now, if you see women in magazines or even in passing in Target that look like bodybuilders, they have possibly added something to their diet or intake to assist with the bulky look. It will not happen to you if you lift weights that are outside of your comfort zone.
Realize that if you are beginning a training program, you do not want to start with lifting heavy weights. You have to prime your body by developing endurance and core stability first. Creating your ideal body should occur in stages, so take your time and be patient.
So what is heavy? It is relative to the person and their goals. Let’s take a 4-week training period working with weights 3 days a week. A sample program will be in week 1 to complete 3 sets of an exercise with 12 reps. In week 2, complete 3 sets with 10 reps. In week 3, complete 4 sets with 8 reps and week 3 complete 5 sets with 6 reps. You will systematically increase your weight each week. A gauge to know if the weight is challenging you is as the reps decrease, they feel impossible but doable with keeping your form. This is just one example, as there are many ways to challenge the muscles. Remember, this example is after you have developed your core stability and endurance with your resistance training.
For the individuals that need to see change in their body composition and “cuts” in their arms, this is the method. Embrace the weights and know they will only help you get leaner and burn more calories. This brings me to another benefit of lifting heavier weights, which is weight loss. If your goal is to lose a significant amount of weight, heavier weight training will be part of your answer. Again everything should be in stages and takes time, so start slow and work your way up. The other part of the equation to make changes in the body is, of course, consistent healthy eating and cardiovascular training.
In the above cases where the women want change, they are going to have to lift heavier weights during their strength training sessions. The reason we do not bulk up as women is due to the lack of testosterone. Now, if you see women in magazines or even in passing in Target that look like bodybuilders, they have possibly added something to their diet or intake to assist with the bulky look. It will not happen to you if you lift weights that are outside of your comfort zone.
Realize that if you are beginning a training program, you do not want to start with lifting heavy weights. You have to prime your body by developing endurance and core stability first. Creating your ideal body should occur in stages, so take your time and be patient.
So what is heavy? It is relative to the person and their goals. Let’s take a 4-week training period working with weights 3 days a week. A sample program will be in week 1 to complete 3 sets of an exercise with 12 reps. In week 2, complete 3 sets with 10 reps. In week 3, complete 4 sets with 8 reps and week 3 complete 5 sets with 6 reps. You will systematically increase your weight each week. A gauge to know if the weight is challenging you is as the reps decrease, they feel impossible but doable with keeping your form. This is just one example, as there are many ways to challenge the muscles. Remember, this example is after you have developed your core stability and endurance with your resistance training.
For the individuals that need to see change in their body composition and “cuts” in their arms, this is the method. Embrace the weights and know they will only help you get leaner and burn more calories. This brings me to another benefit of lifting heavier weights, which is weight loss. If your goal is to lose a significant amount of weight, heavier weight training will be part of your answer. Again everything should be in stages and takes time, so start slow and work your way up. The other part of the equation to make changes in the body is, of course, consistent healthy eating and cardiovascular training.
Sunday, March 8, 2009
Fight the Urge
I recently had a request on the topic of fighting impulses to snack. One of my clients states, “people bring snacks to work all the time and it is hard to pass through the kitchen at work without sampling.” This is common in various situations. Food can represent different things to all of us. Some people eat when happy or depressed or just because. Food is usually the center of any type of event where people are gathering such as; baby/bridal showers, weddings, funerals, birthdays, meetings, and get-togethers. These could be full spread meals or snacking foods. Whether it is an event or just passing through your kitchen at work, the urge to eat too much or snack will control you OR you will control it.
So how do you control the urges? It can be challenging for most people, but realize that urges usually last for a short period of time and if you realize it is just an urge, you can surpass it.
There are feelings and moods that can affect these urges and I suggest for you to HALT when you feel overly hungry, angry, lonely, tired or bored. With these five feelings, they can really affect your urge to eat too much or snack. Let's take hunger as our example. If you feel you want to snack, ask yourself if a piece of fruit or yogurt will satisfy you and if the answer if no, then it is just an urge or craving because if you are really hungry, any healthy option will satisfy you. You may be having a sugar, salt or fatty food craving, but you have to be smarter than the craving and arm yourself with healthier options. Can you bring your healthy snacks to work and keep them at your desk? Yes, you can! Can you consume water or flavored water prior to attending an event to fill you up? Yes, you can. Can you eat every 3 hours to ensure that you don't get hungry and want to snack mindlessly or eat too much? Yes, you can!
Here are some other tips:
So how do you control the urges? It can be challenging for most people, but realize that urges usually last for a short period of time and if you realize it is just an urge, you can surpass it.
There are feelings and moods that can affect these urges and I suggest for you to HALT when you feel overly hungry, angry, lonely, tired or bored. With these five feelings, they can really affect your urge to eat too much or snack. Let's take hunger as our example. If you feel you want to snack, ask yourself if a piece of fruit or yogurt will satisfy you and if the answer if no, then it is just an urge or craving because if you are really hungry, any healthy option will satisfy you. You may be having a sugar, salt or fatty food craving, but you have to be smarter than the craving and arm yourself with healthier options. Can you bring your healthy snacks to work and keep them at your desk? Yes, you can! Can you consume water or flavored water prior to attending an event to fill you up? Yes, you can. Can you eat every 3 hours to ensure that you don't get hungry and want to snack mindlessly or eat too much? Yes, you can!
Here are some other tips:
- Have a designated eating place (DEP) especially at home, so that you only eat in that spot. Do not eat in bed or in front of the television.
- Identify and realize the triggers that create the urge to snack. Could it be a person, place, time of day, physiological factor? (ie. menstral cycle)
- Avoid food shopping when hungry. Eat something prior to going.
- Buy sugarless gum and chew when you know you will be faced with tough situations.
Monday, March 2, 2009
The Role of Your Thoughts in Overcoming Barriers
Did you know that your thoughts play a critical role in behavior change and they also set the stage for lapses in your behavior? I am referring to changing your lifestyle to become healthy and fit. In my entry, Stages of Change, dated January 4th, I discuss how before you take the physical steps to start an exercise and/or weight loss program, you have to take mental steps to ensure you are committed and will stay with the journey to be successful.
During the journey, thoughts can be influenced by both internal and external factors. For example, the external factors are years of learned behavior that has created poor eating habits and lack of exercise or unrealistic images in media and print that affect your opinion of yourself. Internal factors can be lack of motivation, self-sabotage, doubt and negative thinking.
The different types of thoughts that you may identify with are:
All or Nothing
In this line of thinking you are either with the program inclusive of all the peaks and valleys that may occur or if the slightest thing throws you off course, you are finished and feel you have failed.
Restriction and Deprivation
In this line of thinking your diet consists of strong thinking of what you can have or what you cannot have. Did you know it is extremely unrealistic to eliminate your favorite foods entirely? Weight control is balance and moderation NOT perfection. You have to be able to aim for better choices and recognize that not everything will be ideal.
Rationalizations or Excuses
When you rationalize, these are just rational lies you are telling yourself. Are you constantly making excuses for not starting something or sticking with it? Accountability is so important with change. You have to be able to hold yourself accountable and if you need to, find support via a friend, family member or fitness professional.
Pessimism
Is the glass half empty or half full? Can you turn a negative situation into a positive? With this line of thinking, you doubt success at the deepest level and common thoughts center around, “I hope” or “I wish” or “If only I”. These are defeating phrases in areas of change toward a healthy lifestyle that you CAN control. Change to "I will" or "I can".
Ok, so what is the solution? It lies within you. You have to come to terms with knowing that your body will change if you lead it with positive, affirming thoughts in your mind and your heart. You have to want change like you have wanted nothing else for yourself and not let the internal of external factors rule. Take charge and emphasize what you love about you. When you are comfortable with that, your negative thinking will lessen and you will find success toward a healthier and fitter you!
During the journey, thoughts can be influenced by both internal and external factors. For example, the external factors are years of learned behavior that has created poor eating habits and lack of exercise or unrealistic images in media and print that affect your opinion of yourself. Internal factors can be lack of motivation, self-sabotage, doubt and negative thinking.
The different types of thoughts that you may identify with are:
All or Nothing
In this line of thinking you are either with the program inclusive of all the peaks and valleys that may occur or if the slightest thing throws you off course, you are finished and feel you have failed.
Restriction and Deprivation
In this line of thinking your diet consists of strong thinking of what you can have or what you cannot have. Did you know it is extremely unrealistic to eliminate your favorite foods entirely? Weight control is balance and moderation NOT perfection. You have to be able to aim for better choices and recognize that not everything will be ideal.
Rationalizations or Excuses
When you rationalize, these are just rational lies you are telling yourself. Are you constantly making excuses for not starting something or sticking with it? Accountability is so important with change. You have to be able to hold yourself accountable and if you need to, find support via a friend, family member or fitness professional.
Pessimism
Is the glass half empty or half full? Can you turn a negative situation into a positive? With this line of thinking, you doubt success at the deepest level and common thoughts center around, “I hope” or “I wish” or “If only I”. These are defeating phrases in areas of change toward a healthy lifestyle that you CAN control. Change to "I will" or "I can".
Ok, so what is the solution? It lies within you. You have to come to terms with knowing that your body will change if you lead it with positive, affirming thoughts in your mind and your heart. You have to want change like you have wanted nothing else for yourself and not let the internal of external factors rule. Take charge and emphasize what you love about you. When you are comfortable with that, your negative thinking will lessen and you will find success toward a healthier and fitter you!
Monday, February 23, 2009
What To Eat Prior To Exercise
Working out on an empty stomach is not the best choice, but with so many choices, including supplements, decisions become harder to make. It is difficult to know what to eat before a workout and when. What you eat has a large impact on your exercise routine. It may make a difference between an energetic workout or a workout in which you lose energy quick and want to stop. Follow the basic guidelines for fueling your body before workouts.
Early Morning
If you have the ability to workout in the early morning hours, try to eat something small to avoid feeling dizzy and/or having hunger pangs. Make sure you allow enough time to digest the food before you start. Try eating around 200-300 calories snack/meal if you are going to workout within an hour of waking up. Avoid too much fat or protein since these take longer to digest. Suggestions: 2 slices of whole wheat toast, granola bars, dried fruit such as raisins or cranberries or fresh fruit.
Midday
In order to avoid hunger during your noon workout be sure to plan your day and have a snack or eat your meal one to two hours before the workout. Also, target 200 – 400 calories (close to 2 hours = 400 calorie meal/snack) for your consumption. Great options are meal replacement shakes or bars, yogurt, fresh/dried fruit, or even a small bowl of oatmeal. Upon your return from your noon workout, eat a well balanced meal to refuel your body!
After Work
The key in the afternoon is to plan ahead. Two hours before leaving work, eat a small, balanced (60% carb/20% protein/20% fat) meal around 300 – 400 calories. Suggestions: cheese/crackers, cottage cheese and veggies, a whole grain muffin, and/or fruit.
After Exercise
Once you have completed your workout, you need to replenish the nutrients and fuel sources you have just used all day long. Balancing meals 60% carb/20% protein/20% fat works well for many fitness enthusiasts. Correct portion sizes and consistency help to engage the body for optimal performance.
Keep hydrated before/during/after exercise
Your hydration is important before, during and after your workouts. Dehydration may cause headaches, fatigue and cramping. A good rule of thumb is to drink water throughout the day, then have 8- 24 ounces (depending on your body) an hour or two before a workout. Sip water during your workout and drink plenty of liquids after your session.
Early Morning
If you have the ability to workout in the early morning hours, try to eat something small to avoid feeling dizzy and/or having hunger pangs. Make sure you allow enough time to digest the food before you start. Try eating around 200-300 calories snack/meal if you are going to workout within an hour of waking up. Avoid too much fat or protein since these take longer to digest. Suggestions: 2 slices of whole wheat toast, granola bars, dried fruit such as raisins or cranberries or fresh fruit.
Midday
In order to avoid hunger during your noon workout be sure to plan your day and have a snack or eat your meal one to two hours before the workout. Also, target 200 – 400 calories (close to 2 hours = 400 calorie meal/snack) for your consumption. Great options are meal replacement shakes or bars, yogurt, fresh/dried fruit, or even a small bowl of oatmeal. Upon your return from your noon workout, eat a well balanced meal to refuel your body!
After Work
The key in the afternoon is to plan ahead. Two hours before leaving work, eat a small, balanced (60% carb/20% protein/20% fat) meal around 300 – 400 calories. Suggestions: cheese/crackers, cottage cheese and veggies, a whole grain muffin, and/or fruit.
After Exercise
Once you have completed your workout, you need to replenish the nutrients and fuel sources you have just used all day long. Balancing meals 60% carb/20% protein/20% fat works well for many fitness enthusiasts. Correct portion sizes and consistency help to engage the body for optimal performance.
Keep hydrated before/during/after exercise
Your hydration is important before, during and after your workouts. Dehydration may cause headaches, fatigue and cramping. A good rule of thumb is to drink water throughout the day, then have 8- 24 ounces (depending on your body) an hour or two before a workout. Sip water during your workout and drink plenty of liquids after your session.
Wednesday, February 18, 2009
Sodium - A Necessary Evil
Sodium is a necessary evil because we need it in our diets; however, it becomes a problem when consumed too much.
The modern diet is typically low in potassium and high in sodium and chloride, which are generally consumed together as sodium chloride, or table salt. This is a change from diets of prehistoric hunter-gatherers, which consisted of plant foods such as nuts, berries, roots and greens high in potassium and low in salt. Most of this change is due to the use of salt as a food additive. In addition, salt is used as a preservative and of course to add flavor.
Most of the salt in America is found in processed foods. Only 10% is found naturally in food, 15% is added in cooking or at the table and 75% is added during processing and manufacturing. Other forms of sodium seen on food labels are: sodium bicarbonate, sodium citrate, and sodium glutamate, which are food additives and contribute to the total sodium content.
Sodium is necessary in our bodies. It is important for the conduction of nerve impulses and for muscle contraction. It is on a deep cellular level that sodium is working for you. This is not just for exercise, but also for everyday movement.
The reason sodium chloride or table salt is evil is because as stated it can be found in many processed foods and is usually a culprit for hypertension or high blood pressure. In addition, salt creates water retention in women, especially around the time that nature provides its monthly gift. Of course, this is usually the time when sweets or salty foods are craved.
Be mindful of the sodium content of the foods you eat. The recommended intake is less than 2400mg a day. When you check food labels, see what the content is for a serving to keep the consumption at a modified level. The best bet is to try to consume as many plant foods like our prehistoric ancestors. Nuts, berries, roots and greens and stay away from processed foods.
The modern diet is typically low in potassium and high in sodium and chloride, which are generally consumed together as sodium chloride, or table salt. This is a change from diets of prehistoric hunter-gatherers, which consisted of plant foods such as nuts, berries, roots and greens high in potassium and low in salt. Most of this change is due to the use of salt as a food additive. In addition, salt is used as a preservative and of course to add flavor.
Most of the salt in America is found in processed foods. Only 10% is found naturally in food, 15% is added in cooking or at the table and 75% is added during processing and manufacturing. Other forms of sodium seen on food labels are: sodium bicarbonate, sodium citrate, and sodium glutamate, which are food additives and contribute to the total sodium content.
Sodium is necessary in our bodies. It is important for the conduction of nerve impulses and for muscle contraction. It is on a deep cellular level that sodium is working for you. This is not just for exercise, but also for everyday movement.
The reason sodium chloride or table salt is evil is because as stated it can be found in many processed foods and is usually a culprit for hypertension or high blood pressure. In addition, salt creates water retention in women, especially around the time that nature provides its monthly gift. Of course, this is usually the time when sweets or salty foods are craved.
Be mindful of the sodium content of the foods you eat. The recommended intake is less than 2400mg a day. When you check food labels, see what the content is for a serving to keep the consumption at a modified level. The best bet is to try to consume as many plant foods like our prehistoric ancestors. Nuts, berries, roots and greens and stay away from processed foods.
Tuesday, February 10, 2009
Are You Eating Enough Fruits and Vegetables?
We've known for quite some time that fruits and vegetables contain important vitamins, minerals, and other nutrients. Anything naturally grown from the earth is more nutrient dense. Science has more recently established that eating lots of fruits and vegetables can help prevent some life-threatening diseases.
Even more recently, researchers are coming to understand that the key to this advice is the phrase "fruits and vegetables." While a diet high in fruits and vegetables is healthful, that does not mean that taking pills and supplements that contain individual vitamins and minerals in megadoses will do the same thing. I find that when people ask me about supplements, it is out of curiosity fueled by the media or maybe a friend. I say you can receive most of what you need in your diet. If you feel you are deficient in a particular area, ask a doctor to test your blood and tell you what you may be lacking. Start by researching which foods contain that vitamin or mineral and try to consume it. If that route is not successful, then add the supplement.
Fruits and vegetables are a valuable source of fiber. Fiber serves many functions in the body. In particular, it keeps the digestive system running smoothly and may reduce the risk of heart disease and some gastrointestinal problems, and possibly some cancers. In addition, fruits and vegetables are high in beneficial minerals such as potassium, which lowers blood pressure.
A diet rich in fruits and vegetables not only lowers the risk of hypertension, but heart disease and stroke, as well. People who follow such a diet live longer than those who don't. Studies also show that such a diet may reduce the risk of some forms of cancer — probably esophageal, stomach, and lung cancers, according to a review of hundreds of studies by the International Agency for Research on Cancer.
Check out www.mypyramid.gov. This is the United States Department of Agriculture’s site on nutrition. Click on ’Inside the Pyramid’ in the center section. You can find recommended servings sizes and suggested choices for all food groups inclusive of fruits and vegetables. The average daily recommendation for women is 2-2.5 cups of vegetables and 1.5-2 cups of fruit. Men need 3 cups of vegetables and 2 cups of fruit on a daily basis. Here’s to healthy eating!
Even more recently, researchers are coming to understand that the key to this advice is the phrase "fruits and vegetables." While a diet high in fruits and vegetables is healthful, that does not mean that taking pills and supplements that contain individual vitamins and minerals in megadoses will do the same thing. I find that when people ask me about supplements, it is out of curiosity fueled by the media or maybe a friend. I say you can receive most of what you need in your diet. If you feel you are deficient in a particular area, ask a doctor to test your blood and tell you what you may be lacking. Start by researching which foods contain that vitamin or mineral and try to consume it. If that route is not successful, then add the supplement.
Fruits and vegetables are a valuable source of fiber. Fiber serves many functions in the body. In particular, it keeps the digestive system running smoothly and may reduce the risk of heart disease and some gastrointestinal problems, and possibly some cancers. In addition, fruits and vegetables are high in beneficial minerals such as potassium, which lowers blood pressure.
A diet rich in fruits and vegetables not only lowers the risk of hypertension, but heart disease and stroke, as well. People who follow such a diet live longer than those who don't. Studies also show that such a diet may reduce the risk of some forms of cancer — probably esophageal, stomach, and lung cancers, according to a review of hundreds of studies by the International Agency for Research on Cancer.
Check out www.mypyramid.gov. This is the United States Department of Agriculture’s site on nutrition. Click on ’Inside the Pyramid’ in the center section. You can find recommended servings sizes and suggested choices for all food groups inclusive of fruits and vegetables. The average daily recommendation for women is 2-2.5 cups of vegetables and 1.5-2 cups of fruit. Men need 3 cups of vegetables and 2 cups of fruit on a daily basis. Here’s to healthy eating!
Sunday, February 1, 2009
Can You Weigh Yourself Too Much?
The answer is, yes. Whether you are on a weight loss track or not, weighing yourself daily or more than once a day can be sabotaging. Frustration sets in with the movement or non-movement of the scale and it may derail you from a healthy eating regimen you started.
Your weight fluctuates in a day and if you are eating properly, you will be a few pounds heavier in the evening than in the morning. You weigh less in the morning because your stomach should be empty and you may even be a bit dehydrated. However, if you had a meal the night before that was heavy in sodium, you may feel slightly bloated because your body retains water from high sodium intake. Keep in mind, that a woman's menstrual cycle will also add a couple of pounds from water retention. These various scenarios can create frustration if you focus on them too much.
The proper way to keep track of your weight is to weigh yourself once a week, same day, same time, preferably without clothes, but if that is not possible then with lightweight clothes that are similar from week to week. This creates consistency for better accuracy.
Another point that should be made is when you strength train, your weight may not move that much. I have alluded to this in two prior entries, Why You Should Strength Train on 1/11/09 and Dieting Truths on 7/1/08. Pay attention to how you feel physically and how your clothes feel. Your clothes will start to feel looser as you start to lose inches. This should be your ultimate motivation because although you may not see the numbers on the scale changing dramatically, you feel your body changing.
Stay focused on your overall goals, stay active and stay away from the scale but once a week.
Your weight fluctuates in a day and if you are eating properly, you will be a few pounds heavier in the evening than in the morning. You weigh less in the morning because your stomach should be empty and you may even be a bit dehydrated. However, if you had a meal the night before that was heavy in sodium, you may feel slightly bloated because your body retains water from high sodium intake. Keep in mind, that a woman's menstrual cycle will also add a couple of pounds from water retention. These various scenarios can create frustration if you focus on them too much.
The proper way to keep track of your weight is to weigh yourself once a week, same day, same time, preferably without clothes, but if that is not possible then with lightweight clothes that are similar from week to week. This creates consistency for better accuracy.
Another point that should be made is when you strength train, your weight may not move that much. I have alluded to this in two prior entries, Why You Should Strength Train on 1/11/09 and Dieting Truths on 7/1/08. Pay attention to how you feel physically and how your clothes feel. Your clothes will start to feel looser as you start to lose inches. This should be your ultimate motivation because although you may not see the numbers on the scale changing dramatically, you feel your body changing.
Stay focused on your overall goals, stay active and stay away from the scale but once a week.
Sunday, January 25, 2009
Ways to Burn Fat
Everyone's metabolism naturally slows down with age. At 40, you could be burning 100 to 300 fewer calories a day than you did at 30. That can equate into a 10-25 pound weight gain in a year. But you can counteract that slowdown and boost your body's fat-burning capabilities by making just a few changes in your daily routine. Here are some ideas.
Breakfast
Numerous studies have found that regular breakfast eaters are often leaner than breakfast skippers. Jump-start your metabolism in the morning by eating breakfast. In addition, it's a good idea to make breakfast or lunch your largest meal because (for some people) both your activity level and metabolism decrease later in the day.
Consume good grains
Whole grains such as brown rice, wheat germ, whole-grain cereal, oatmeal and bran leave you feeling full because they take longer to digest than simple carbohydrates. In a study from The American Journal of Clinical Nutrition, researchers at Brigham and Women's Hospital and Harvard Medical School evaluated the dietary intake of more than 74,000 women for 12 years. Overall, women who regularly ate the most whole-grain foods — about 1.5 servings a day — gained less weight than women who ate the least.
Strength train
Muscle burns more calories than fat does, and decreased muscle mass can be one of the main reasons metabolism slows. Disuse can cause women to drop as much as 10 pounds of muscle between the ages of 30 and 50. Losing that much muscle means you'll burn 350 to 500 fewer calories a day. To build and maintain muscle mass, aim for two to three strength-training workouts a week. If you don't belong to a gym, try push-ups, squats, abdominal crunches and tricep dips off of a chair. You can also hire a fitness trainer to show you the proper form so the exercise is effective and injury is avoided.
Increase your intensity
You love to walk, but if that usually means strolling along at a snail's pace, your waistline will pay little attention. Instead, put intensity into your step. Pick up your pace so you're walking one mile per 15 minutes. A pedometer is an applicable tool here. Once you build up your cardiovascular fitness level, you can even alternate between walking and jogging. The key is to get your heart rate up and keep your workouts challenging.
Add yogurt to your daily intake
In a recent study from the International Journal of Obesity, women who ate three daily servings of low-fat yogurt lost 60 percent more fat than women who didn't. In another study, participants who ate three daily servings of dairy lost more than twice as much fat as those who ate less than that. Calcium-rich diets reduce fat-producing enzymes and increase enzymes that break down fat. Eat three servings of low-fat dairy a day, like milk, yogurt and hard cheeses such as Swiss.
Eat, digest and then get active
Your body's metabolic rate increases 10 percent after eating, and just a few minutes of activity could double that boost for up to three hours. Within 15 to 30 minutes of eating a snack or meal, do five or ten minutes of light activity. Take the dog for a walk, climb stairs in your house or do some basic strength exercises. Or take the time to do 20-30 minutes of a heart pumping cardio workout.
Green tea
Green tea provides a healthy dose of disease-fighting compounds and you'll also cut body fat. In a study from The American Journal of Clinical Nutrition, people who drank a bottle of tea fortified with green tea extract every day for three months lost more body fat than people who drank black tea. Researchers at a health care lab in Tokyo believe disease-fighting antioxidants called catechins in green tea may help decrease body fat.
Breakfast
Numerous studies have found that regular breakfast eaters are often leaner than breakfast skippers. Jump-start your metabolism in the morning by eating breakfast. In addition, it's a good idea to make breakfast or lunch your largest meal because (for some people) both your activity level and metabolism decrease later in the day.
Consume good grains
Whole grains such as brown rice, wheat germ, whole-grain cereal, oatmeal and bran leave you feeling full because they take longer to digest than simple carbohydrates. In a study from The American Journal of Clinical Nutrition, researchers at Brigham and Women's Hospital and Harvard Medical School evaluated the dietary intake of more than 74,000 women for 12 years. Overall, women who regularly ate the most whole-grain foods — about 1.5 servings a day — gained less weight than women who ate the least.
Strength train
Muscle burns more calories than fat does, and decreased muscle mass can be one of the main reasons metabolism slows. Disuse can cause women to drop as much as 10 pounds of muscle between the ages of 30 and 50. Losing that much muscle means you'll burn 350 to 500 fewer calories a day. To build and maintain muscle mass, aim for two to three strength-training workouts a week. If you don't belong to a gym, try push-ups, squats, abdominal crunches and tricep dips off of a chair. You can also hire a fitness trainer to show you the proper form so the exercise is effective and injury is avoided.
Increase your intensity
You love to walk, but if that usually means strolling along at a snail's pace, your waistline will pay little attention. Instead, put intensity into your step. Pick up your pace so you're walking one mile per 15 minutes. A pedometer is an applicable tool here. Once you build up your cardiovascular fitness level, you can even alternate between walking and jogging. The key is to get your heart rate up and keep your workouts challenging.
Add yogurt to your daily intake
In a recent study from the International Journal of Obesity, women who ate three daily servings of low-fat yogurt lost 60 percent more fat than women who didn't. In another study, participants who ate three daily servings of dairy lost more than twice as much fat as those who ate less than that. Calcium-rich diets reduce fat-producing enzymes and increase enzymes that break down fat. Eat three servings of low-fat dairy a day, like milk, yogurt and hard cheeses such as Swiss.
Eat, digest and then get active
Your body's metabolic rate increases 10 percent after eating, and just a few minutes of activity could double that boost for up to three hours. Within 15 to 30 minutes of eating a snack or meal, do five or ten minutes of light activity. Take the dog for a walk, climb stairs in your house or do some basic strength exercises. Or take the time to do 20-30 minutes of a heart pumping cardio workout.
Green tea
Green tea provides a healthy dose of disease-fighting compounds and you'll also cut body fat. In a study from The American Journal of Clinical Nutrition, people who drank a bottle of tea fortified with green tea extract every day for three months lost more body fat than people who drank black tea. Researchers at a health care lab in Tokyo believe disease-fighting antioxidants called catechins in green tea may help decrease body fat.
Sunday, January 18, 2009
Good Fats, Bad Fats
The general consensus is to avoid fats when trying to change your body composition, however, your body needs fat to function optimally. Fat not only provides fuel as a secondary source of energy, it is important in the absorption of fat-soluble vitamins, insulation and the protection of vital organs. 25% of your daily diet should be consumed as healthy fats.
We should consume the right kinds of fat and practice moderation. Some fats are actually good for you, while others should be completely avoided. Mono-saturated fats and poly-unsaturated fats are healthy fats and saturated fats should be consumed in moderation. Trans fat should not be consumed.
So what are some examples?
Mono-Unsaturated fat: Good sources are olive and canola oils, most nuts and avocados.
Poly-Unsaturated fat: There are two types of poly-unsaturated fat, omega-6 and omega-3 fats. Omega-6 fats are found in vegetable/soybean oil and omega-3 fats are found in fish such as salmon or tuna, flaxseed and walnuts.
Saturated fat: Red meat, fatty meats such as salami, dairy such as cream and butter and thicker vegetable oils such as palm, coconut, and kernel oil.
Trans fat: This is made by adding hydrogen to vegetable oil, which will extend the shelf life of packaged goods. Trans fat are generally in processed foods, including cakes, cookies and crackers. If it tastes really good, sweet and fattening . . then it probably has trans fat!
The percentage of daily intake is found in the nutrition facts on your food packages. Pay attention to them.
Remember, your body needs healthy fats for optimal functioning. Consume saturated fats in moderation and avoid trans fats altogether.
We should consume the right kinds of fat and practice moderation. Some fats are actually good for you, while others should be completely avoided. Mono-saturated fats and poly-unsaturated fats are healthy fats and saturated fats should be consumed in moderation. Trans fat should not be consumed.
So what are some examples?
Mono-Unsaturated fat: Good sources are olive and canola oils, most nuts and avocados.
Poly-Unsaturated fat: There are two types of poly-unsaturated fat, omega-6 and omega-3 fats. Omega-6 fats are found in vegetable/soybean oil and omega-3 fats are found in fish such as salmon or tuna, flaxseed and walnuts.
Saturated fat: Red meat, fatty meats such as salami, dairy such as cream and butter and thicker vegetable oils such as palm, coconut, and kernel oil.
Trans fat: This is made by adding hydrogen to vegetable oil, which will extend the shelf life of packaged goods. Trans fat are generally in processed foods, including cakes, cookies and crackers. If it tastes really good, sweet and fattening . . then it probably has trans fat!
The percentage of daily intake is found in the nutrition facts on your food packages. Pay attention to them.
Remember, your body needs healthy fats for optimal functioning. Consume saturated fats in moderation and avoid trans fats altogether.
Sunday, January 11, 2009
Why You Should Strength Train
If you have not heard, Oprah fell off the wagon last year and she is not alone. Many people echo her words year after year and some add, they fell off and the wagon backed up and ran over them. As a trainer, I can provide my theories and suggestions as to why one needs to exercise and strength train, but when Oprah gave her confessional on national television last week, she spoke and related to many people.
Oprah stated, "What I've actually started to enjoy is resistance training. Yes, working with weights." Her explanations continued by stating that as you get older, you lose more muscle which needs maintenance. For her, resistance training has been fascinating because she can see that even though the weight is not dropping as quickly as she would like, she can see her shape changing. She is firmer and her clothes are looser.
If you refer to my entry entitled Dieting Truths, dated 7/1/2008, I also talk about these same principles. During strength training it is possible to get smaller and not lose much weight at the same time. Muscle is a much denser tissue than fat. A pound of muscle is very solid, while a pound of fat is like a big fluffy bunch of feathers. The fat takes up more space in your body so when you strength train you are losing inches first instead of pounds and your clothes start to feel different. Always rely on how your feel and look because the scale can be misleading and discourage you when you are doing a great job.
When I talk about this topic, I often ask people to think about how their bodies have changed and how subtle the weight gain may have been, especially in their 30's and 40's. At this point, if you have not been exercising regularly your muscle development has peaked and is actually headed in the other direction. In short, if you do not strengthen your muscles, you lose them. When you have more lean muscle in your body, you burn calories even at rest and weight gain is minimal or non-existent. It definitely assists a weight loss goal.
So carve out some time, at minimum 30 minutes twice a week to strength train. Work on all muscle groups; chest, triceps, back, biceps, shoulders, legs and core abdominals.
If you need to lose weight and know you could be healthier physically and emotionally, remember strength training is a necessary part of an overall fitness regimen. This goes along with cardiovascular exercises and smarter food choices. Even if you do not need to lose weight, strength training and exercise are always a part of a healthy lifestyle. Live Well!
Oprah stated, "What I've actually started to enjoy is resistance training. Yes, working with weights." Her explanations continued by stating that as you get older, you lose more muscle which needs maintenance. For her, resistance training has been fascinating because she can see that even though the weight is not dropping as quickly as she would like, she can see her shape changing. She is firmer and her clothes are looser.
If you refer to my entry entitled Dieting Truths, dated 7/1/2008, I also talk about these same principles. During strength training it is possible to get smaller and not lose much weight at the same time. Muscle is a much denser tissue than fat. A pound of muscle is very solid, while a pound of fat is like a big fluffy bunch of feathers. The fat takes up more space in your body so when you strength train you are losing inches first instead of pounds and your clothes start to feel different. Always rely on how your feel and look because the scale can be misleading and discourage you when you are doing a great job.
When I talk about this topic, I often ask people to think about how their bodies have changed and how subtle the weight gain may have been, especially in their 30's and 40's. At this point, if you have not been exercising regularly your muscle development has peaked and is actually headed in the other direction. In short, if you do not strengthen your muscles, you lose them. When you have more lean muscle in your body, you burn calories even at rest and weight gain is minimal or non-existent. It definitely assists a weight loss goal.
So carve out some time, at minimum 30 minutes twice a week to strength train. Work on all muscle groups; chest, triceps, back, biceps, shoulders, legs and core abdominals.
If you need to lose weight and know you could be healthier physically and emotionally, remember strength training is a necessary part of an overall fitness regimen. This goes along with cardiovascular exercises and smarter food choices. Even if you do not need to lose weight, strength training and exercise are always a part of a healthy lifestyle. Live Well!
Sunday, January 4, 2009
Stages of Change
We all know that losing weight and improving overall fitness are things that don’t happen overnight. But, did you know that in order to be truly successful important mental steps need to be taken before you even start a diet or exercise program? The first thing you should do is identify where you fall on the behavioral change spectrum. There are five distinct stages of behavioral change based on the Transtheoretical Model (TTM). Do you know what stage you currently fall under?
In my last entry dated 12/30/08, I stated that change is not easy and you really have to make a commitment to yourself that you are starting a journey for the long haul. Knowing what stage you are in will help you to create a road map to the subsequent stages and ultimately help you to be successful in your fitness goals. Below are the five major phases:
Precontemplation: This is the point where you don’t feel that any change in your lifestyle is necessary. You may think exercise takes too much time or fast food is too convenient to even consider giving up. Starting a fitness or diet program during this stage could probably result in failure. The best thing you can do during this stage is to educate yourself further about health, diseases and risks.
Contemplation: During this stage you may start to think change is necessary. So, you consider cutting back to eating fast food three times a week is not so bad and you might be able to at least take a walk once in awhile. This is a good time to learn more about the benefits of healthy eating and regular exercise.
Preparation: At this point you are getting more serious about taking action. You’ve penciled in a walk with a friend for next week and are planning to grocery shop to cook healthier meals at home. You may want to research exercise equipment, gyms, personal trainers, diet programs and online media to learn more about what you can do (with the help of a professional and/or equipment) to get in better shape.
Action: Here’s where you actually take the first step. The first step may be as simple as taking a daily walk, reducing your fast food visits to twice a month or just cutting back on high sugar drinks. You also could hire a personal trainer to assist with motivation or join a gym. During this stage it is very important to learn coping mechanisms that will help you to avoid re-lapse into your old behaviors. One way to avoid being a part of the high exercise dropout statistics is to start slowly with a new program and make permanent lifestyle changes versus temporary ones.
Maintenance: This is, of course, the phase that everyone should strive to be at. This means that you have been doing a regular fitness program consistently for quite some time and that you continue your new lifestyle. It’s important throughout this stage (which should last a lifetime) that you include a variety of workouts that change frequently. You should also seek social support of family and friends.
So what stage are you in? You may find that you are in the contemplation stage for nutritional habits but that you are in preparation stage for exercises. That’s okay. It is not critical for you to force both areas into the same stage. You can work on changing your nutritional and exercise habits separately.
The key to success is first identifying your stage and then take steps to advance to the next level (unless you are already at the Maintenance stage). Use the suggestions mentioned above in each stage to help you move to the next phase.
For example, if you are in the precontemplation stage, research and read as much as you can on the subject of health risks and how they relate to an individual’s lifestyle. From there you will probably want to learn more about the consequences and benefits of specific lifestyles. Education is a powerful thing. The more you fully understand and can relate directly to the causes and effects of your action, the more inclined you will be to change.
It is also important to tune-in to your fears, past struggles and expectations. Making nutritional and exercise changes is challenging and should be approached slowly. Remember to make small changes. Avoid jumping from a completely sedentary life to an hour a day of continual exercise in just a few weeks. Build up to increments starting with just 10 minutes at a time 3 times in a day for 30 minutes a day. Lastly, be sure to inform your family and friends of your plans and enlist their support. Support is extremely important for your success.
In my last entry dated 12/30/08, I stated that change is not easy and you really have to make a commitment to yourself that you are starting a journey for the long haul. Knowing what stage you are in will help you to create a road map to the subsequent stages and ultimately help you to be successful in your fitness goals. Below are the five major phases:
Precontemplation: This is the point where you don’t feel that any change in your lifestyle is necessary. You may think exercise takes too much time or fast food is too convenient to even consider giving up. Starting a fitness or diet program during this stage could probably result in failure. The best thing you can do during this stage is to educate yourself further about health, diseases and risks.
Contemplation: During this stage you may start to think change is necessary. So, you consider cutting back to eating fast food three times a week is not so bad and you might be able to at least take a walk once in awhile. This is a good time to learn more about the benefits of healthy eating and regular exercise.
Preparation: At this point you are getting more serious about taking action. You’ve penciled in a walk with a friend for next week and are planning to grocery shop to cook healthier meals at home. You may want to research exercise equipment, gyms, personal trainers, diet programs and online media to learn more about what you can do (with the help of a professional and/or equipment) to get in better shape.
Action: Here’s where you actually take the first step. The first step may be as simple as taking a daily walk, reducing your fast food visits to twice a month or just cutting back on high sugar drinks. You also could hire a personal trainer to assist with motivation or join a gym. During this stage it is very important to learn coping mechanisms that will help you to avoid re-lapse into your old behaviors. One way to avoid being a part of the high exercise dropout statistics is to start slowly with a new program and make permanent lifestyle changes versus temporary ones.
Maintenance: This is, of course, the phase that everyone should strive to be at. This means that you have been doing a regular fitness program consistently for quite some time and that you continue your new lifestyle. It’s important throughout this stage (which should last a lifetime) that you include a variety of workouts that change frequently. You should also seek social support of family and friends.
So what stage are you in? You may find that you are in the contemplation stage for nutritional habits but that you are in preparation stage for exercises. That’s okay. It is not critical for you to force both areas into the same stage. You can work on changing your nutritional and exercise habits separately.
The key to success is first identifying your stage and then take steps to advance to the next level (unless you are already at the Maintenance stage). Use the suggestions mentioned above in each stage to help you move to the next phase.
For example, if you are in the precontemplation stage, research and read as much as you can on the subject of health risks and how they relate to an individual’s lifestyle. From there you will probably want to learn more about the consequences and benefits of specific lifestyles. Education is a powerful thing. The more you fully understand and can relate directly to the causes and effects of your action, the more inclined you will be to change.
It is also important to tune-in to your fears, past struggles and expectations. Making nutritional and exercise changes is challenging and should be approached slowly. Remember to make small changes. Avoid jumping from a completely sedentary life to an hour a day of continual exercise in just a few weeks. Build up to increments starting with just 10 minutes at a time 3 times in a day for 30 minutes a day. Lastly, be sure to inform your family and friends of your plans and enlist their support. Support is extremely important for your success.
Subscribe to:
Posts (Atom)