Simply Fitness

Carbs are Not the Enemy!

2012-01-10T12:50:00.000-08:00

Carbs short for Carbohydrates always seem to get a bad rap. The reason is because there is a misunderstanding that there are good carbs and bad carbs. Carbohydrates still need to be consumed because the body NEEDS them for fuel. In fact, they are the primary source of energy for the body. Carbs are found in a wide array of foods - bread, beans, popcorn, potatoes, cookies, spaghetti, quinoa and sweet potato pie. They also come in a variety of forms. This most common and abundant are sugars, fibers and starches. Some examples of your good carbs from these forms are your natural fruits(sugar), vegetables(fiber) and whole grains such as oatmeal(starch).

Where the confusion seems to lie is that when people say,"I have to cut carbs!" and they forget there are a lot of health carbs. One should consume at least 50-60% of their daily intake to be carbohydrates. What should be cut is the processed carbohydrates. Anything with white sugar and white flour such as breads, muffins, donuts, candy, crackers, cakes, waffles, cookies, and pastries. You should also cut the white pasta and opt for whole wheat or brown rice pasta.

Outside of the whole wheat or brown rice pasta and oatmeal, try some quinoa, amaranth or millet. Also, load up on your fresh vegetables and fresh whole fruits. When fresh vegetables are not an option, frozen are the next best option.

Carbs are not the enemy. It is a matter of knowing which ones pose a health hazard and could potentially put on the pounds.

The Ultimate Triad for Health

2011-12-04T06:25:00.001-08:00

Cardio, Strength Training and Clean Eating. Yep, that's it. If you have one without the other two, it is just not a complete and effective means to meet your goal of a healthier you. Whether you are trying to lose weight, tone up or just get off of your medication(s), you have to have all three in concert.

I just recently consulted with a former client and a current client. The former client was stating how she gained some weight back and knew she needed to get back to exercise. She was counting her Weight Watchers points, but she was also counting the pounds that were being put back on her body because she was not exercising. One "wake up" call was that she was having trouble breathing sometimes at night. She went to her doctor because she thought she needed to change or increase her asthma medication. Her doctor told her she needed to lose the weight. I recommended getting back to her stationary bike and adding in strength exercises that we had performed together.

My current client, who I strength train once per week, was frustrated because those last 10 pounds did not want to seem to budge. For months, I recommended increasing her cardio by running more. In the past few weeks, those pounds are finally moving because although she had the strength training under her belt and ate relatively good, she was not performing the cardio training she needed for her body to respond.

Exercise ideas are bountiful with opportunities offered in fitness classes, gyms, home equipment, videos and the great outdoors, however, this whole idea of clean eating seems to mystify people when I talk to them. What exactly is Clean Eating? In a nutshell, eating clean is the practice of eating whole, natural foods such as fruits, vegetables, lean proteins, and complex carbohydrates. It also means staying away from the junk that typically makes up the Standard American Diet (S.A.D) These types of food include man-made sugar, bad fats (hydrogenated, trans-fat), preservatives, white bread, and any other ingredients that are unnecessary. For some people, this can be drastic, but moving in the direction one step at a time is better than not moving at all. Finally, if something about your health or body needs to change and it has been stagnant, you have to increase your intensity in your exercise and/or change your eating habits. Be Well!

Everyday Weight Loss Tips

2011-11-19T06:29:00.001-08:00

Getting off track when trying to lose weight can be part of the norm until you find your rhythm with what you need to do to accomplish your goals. Getting on track is part of the process toward success . . . staying on track is freaking commendable.
We all need reminders when it comes to getting and staying on track when we fall off. Here are 10 tips to incorporate everyday.

1. Plan Ahead. This means plan for your meals with what you are going to eat today, tomorrow or for the week. This can only bring success.

2. Eat Clean 90% of the time. This leaves 10% of leeway to have a few treats such as chocolate or ice cream, but staying within the serving size and not overindulging.

3. Eliminate food products with enriched white flour, white sugar, white rice, white potatoes and too many items on the ingredient label that you cannot pronounce.

4. Exercise with weights, resistance bands and/or your own body weight 3-4 times per week. Changing your body composition only comes when you increase your muscle mass. This happens when you challenge your body with resistance.

5. Eat some type of protein with every meal. Healthy protein such as fish, lean meats, low-fat dairy, beans and lentils help sustain you and repair muscle as you recover from exercise.

6. Eat vegetables with every meal. A variety of vegetables provides natural vitamins and minerals that your body may be missing. Low in calorie, you can only succeed by filling up with vegetables.

7. Eat breakfast daily. Some people will say they are not hungry when they get up. You can always drink your breakfast by having a fruit smoothie with a scoop of protein. It will help break your fast and get your metabolism going.

8. Eat fruit daily. When you start to feed the body with healthy fruits, vegetables and proteins, it will not desire the junk that you may have been feeding it. Get some fruit daily.

9. Opt for wholesome grains that provide fiber such as brown rice, oatmeal, quinoa, bulgur, whole wheat and rye. Ridding the body of weight comes with cleaning it out with fiber. Choose high fiber foods.

10. Always celebrate your success with daily affirmations. Know that you can accomplish anything you want to when you put your mind to it. Start your day by looking in the mirror and telling yourself you will be successful toward your goals that day and end it by praising yourself that you did.

Does I Exercise Everyday, Do I Get Sore, Do I Cheat?

2011-11-13T09:37:00.001-08:00

My clients know that I walk my talk. If I ask my clients to perform an exercise or suggest to add something into their diet, they know (or should know now) that I have already practiced it or currently practice it. However, I receive questions asking if I EVER take off from exercise or do I eat "clean" ALL the time. The answers are yes and no.

Do I have an occasional piece of chocolate, pizza or cake? Yes! Do I exercise everyday? No! Listen, I like to have foods that may not be considered “clean eating”, but I have worked really hard to get my health and body to where I want it and I will continue to always keep it that way. I also do not exercise everyday, but on the days I do exercise, I work hard. Since I have worked to get to where I want to be, I am in a maintenance stage of my health. Some of you would like to change your body composition and can’t understand why it may not be changing at a pace that you want. Remember, things do not happen overnight and patience is important. During your time of transition, you have to adopt a disciplined mindset for consistent exercise and consistent clean eating with an occasional treat here and there. Your time to relax will come.

I transitioned my body several times for figure competitions and was able to change to the level needed to win a couple of times. The idea of change can happen for you and may be on a different level, but you have to want it and stick with it. Let me say that again, you have to want it and stick with it. I was not always fit, but I was challenged by a trainer along with challenging myself in the years after. You can get to a stage of maintenance, but you have to put in the work and make sacrifices along the way to a better and healthier you.

Another question I receive is, “Do you still get sore from exercise?” Yes, I get sore because I continue to push myself so that I do not plateau. If you don't use your muscles at ANY age, they atrophy. You have to keep it moving and adopt a healthy lifestyle. I am 42, feel better than I did in my twenties, am stronger and in better physical condition.

My story is to start and stay healthy for life and when you do, you can have moments of treating yourself with a piece of chocolate or taking a day off from exercise. Getting started can be simple, but you have to want it and stick to it for your own life.

So, What's MY Story?

2011-11-06T07:45:00.001-08:00

When it comes to my career, I love what I do and I love to help people be their personal best physically, mentally and spiritually. My career was not always on this path when I graduated from college. Fitness was a hobby, it became a passion, and I pursued it without looking back.

I started my college career as an Accounting major then switched to Finance. Over time, I found that I did not like the classes and had to study really hard to finish. The writing was on the wall then, but I ignored the signs of disappointment because it was something I thought I wanted to do. I landed a great job at a progressive financial information company and had a wonderful salary with bonuses throughout the 14 years I was there. Some say the bonuses were “golden handcuffs”. When I look back, there were many managers that pushed me along into management roles where I really did not feel comfortable. I later realized over time that the industry, company and job was not where I wanted to be because I did not truly understand what I was doing, but continued to try to make it work.

During the time I worked at the company, I started going to the gym and found stress relief and comfort from exercise. As I started to get physical results (along with the mental relief), other women noticed and started asking questions about what I did. Since I was asked for fitness tips and guidance, I researched getting my personal trainer certificate to work as a trainer a few nights during the week. My book was always full. This was something I was going to do as a hobby for a little extra spending money, but had no intention (at the time) to leave my great salary. Meanwhile, I started to thoroughly enjoy my time as a trainer.

As time went on in the company, management shifted, politics happened and I felt it was time to go. With the grace of God, the support of my husband and my will to pursue my passion, I left to create my own business. I broke free from the “golden handcuffs”. I gained a few clients, decided to train them from my studio or their home and that is where I am today. I have now pursued many other fitness and nutrition certifications with a license in holistic health coaching in addition to my Master of Science in Exercise Science. When I teach and talk fitness, it feels natural and brings me joy.

This is my second career and as stated before, I love what I do. I tell my story for two reasons. One is because I want to share the journey to where I am with helping others be their best in health and the other is to encourage you to find your joy. It may not be your career, but there may be something in your family dynamics, a relationship, your health or spiritual connection that you want to change or find to bring your true joy. Go after it!

Nutrient Composition and Post Workout Meal Timing

2011-10-28T12:33:00.001-07:00

I am usually asked how much of the different macronutrients (protein, carbohydrates, fat) one should consume in addition to what one should consume after a workout. Here are some tips for good nutrition:

1. Excess protein consumption is not good for the body. It decreases your calcium absorption and the kidneys are not fond of it. The diet should consist of no more than 15%-30% protein. A way to find how many grams you individually should consume is to take your body weight and divide by 2.2. That will be your weight in kilograms(kg). You can then multiply that by a number between .8 and 1.2 to get the accurate amount of protein grams your body needs. .8 grams will be for someone that is sedentary and 1.2 is for someone that is very active. For example, a 150 pound person that is moderately active needs 68 grams of protein in a day.

2. Carbohydrates are your main source of energy. There are many different types of carbohydrates such potatoes, rice, bread, beans, fruits and vegetables. The diet should consist of 45%-60% carbohydrates. Another suggestion is to have 4 grams per kg of bodyweight. Take your weight in kilograms calculated above and multiply by 4. For example, a 150 pound person should have 272 grams of carbohydrates in a day.

3. Fat is another source of energy the body needs and should not be left out. Consumption should be from healthy monounsaturated and Omega 3 sources such as olive oil, almonds, salmon and avocado to name a few. The diet should contain about 20% of total daily calories from fat sources. The average person should consume maximum of about 80 grams per day, however, if you are trying to lose weight, it should be no more than 45-60 grams per day.

4. All of the above suggestions will vary per person based on age, gender, weight and activity level. You can find the amount of grams a food item has by looking at the nutrition facts on the packaging. Non-packaged items can be found easily online. If uncertain, seek assistance.

5. Lastly, after a workout, it is important to consume the right nutrients and in a timely manner to nourish the body for improvement. After a strength workout, it is important to consume a small amount of protein at least 30 minutes after the workout. If you go for a liquid, whey protein is fast digesting and starts the rebuilding process quicker. It can also be food such as eggs, yogurt, cottage cheese or chicken breast. A full meal should be eaten within two hours after any type of workout. It should consist of a 2:1 ratio of carbohydrate to protein with a little healthy fat added.

Life is Full of Choices

2011-10-19T10:14:00.000-07:00

Life is full of choices that we have to make all the time. Sometimes we follow the path of least resistance, which is the easy road and sometimes we have to make those tough decisions for career, family and relationships. Improving one's health and wellness becomes a choice, as well. Some people have no problem with making it apart of their lives, while others struggle. The struggle is to be committed and consistent by including some type of physical activity in your life, as well as making healthier choices with foods. There are plenty of reports that say that those choices make one feel better mentally, physically and spiritually, but for some reason something always gets in the way, whether it is the career, family or a relationship.

Did you know that when you take care of you first everything around you seems to fall into place? When you are healthy and well as a result of exercise, your brain functions better, feel good hormones are released, you move better, sleep better and so many other benefits. You have to take care of you in order to take care of those and issues around you.

Many times people start to exercise with the best intentions and then something derails them and then they start and stop again. The cycle continues. Then there is the doctor's annual visit or maybe something does not feel right and that prompted the appointment. He or she suggest to start exercising and change some of your eating habits or you may have to start taking medications for X Y or Z. You don't want to get to this point.

Choose to be healthy and well by exercising at least 3-4 days per week and getting rid of processed foods high in sugar, sodium and fat. Choose to consume low fat meats and dairy, colorful vegetables, whole grains and lots of water. Your life will be more well rounded and balanced when you do.

Pushed Outside My Comfort Zone

2011-09-30T07:49:00.000-07:00

Recently, I was given a couple of different winter squashes that I never paid attention to. They were those foreign looking objects in the supermarket that did not call my name. In this past year, I have tried many different varieties of fresh vegetables to expand my knowledge and keep my own diet healthy with plant based foods. This time it was an acorn squash and a carnival squash. When I first received them, I did not have a clue what to do with them so with the information free flowing on the internet, I had to confirm the type I had and then get ideas on how to cook and eat them.

After my search, I found it easiest to cut them open and bake them in the oven. My husband is one that does not eat as many vegetables as I do, but found the aroma enticing since it smelled like cake. He tasted it and actually liked it, after he put a few seasonings on it. If that helps, that is fine but at least it was not cake. It was a healthy and easy bake alternative.

Winter squashes are starchy vegetables and definitely fill you up. They are a good source of Vitamin A, C and fiber. They are also low in saturated fat, cholesterol and sodium. Other varieties include the hubbard, spaghetti and more well known butternut, to name a few.

My advice is to try something new and step outside of your comfort zone in the kitchen. You will be pleasantly surprised and you never know, your family may like it too!

Dinner In Less Than 10!

2011-09-13T12:09:00.000-07:00

How often do you agonize over what to cook when you need something quick, then wind up ordering out? Today was a day that I worked with what I had since I had been up since 5am, taught one of three fitness classes for the day and did my own strength workout. I was going to be burning more calories later, so I needed a good meal and I was short on time. I did not have anything cooked in the house and did not want my quick staples of soup, salad or cereal. Maybe you can relate . . . you do not like to cook BUT, you still want to eat healthy while keeping it quick and simple. Here are some tips.

A complete meal should always include a carbohydrate, protein and some healthy fat. For my complex carbohydrate, I found a steamer bag of vegetables in the freezer because I always keep them in the house. When I consult my clients, I tell them that fresh vegetables are good, but if they get lost in the refrigerator, it is money down the drain. If you buy steamer bags of any favorites such as green beans, Brussels sprouts, or carrots, you will always be ready in a pinch and potentially save some money.

My protein was a marinated Ahi Tuna steak I found at Trader Joe's. These are found in the frozen section and when you are ready for them, put them in the refrigerator to thaw for a few hours or do a quick thaw by any means necessary. I also found the Chimichurri Wild Pacific Salmon as another option. These are both fatty fishes with Omega-3, which is an essential fatty acid the body needs to help keep your heart healthy. I cooked the tuna on the stove in a pan for 4-5 minutes on each side. The base of the marinade is olive oil.

Finally, I added a starchy carbohydrate to my meal for needed energy later. This is the easiest side to fix because all you have to do is boil water or vegetable broth, put the contents in the pot, let it sit for 5 minutes and you are done. Another quick option, if you have up to 15 minutes, is quinoa which is a very healthy grain that contains a good amount of protein.

These are just a few tips when you think you do not have time to cook a healthy meal when short on time. I prepared a microwave steamer bag of green beans, Trader Joe's Ahi Tuna and couscous in less than 10 minutes. It will probably take you longer to drive to your favorite take-out spot, order your meal and get home. Be Well!

100 Plus Days Until the New Year - What's Your Motivation?

2011-09-05T17:04:00.000-07:00

At this time we are closing out of the summer and entering the fall which leaves only 100 plus days until the New Year. Do you have health and fitness goals that you want to set over the next four months? I mean why wait until January 1st for those customary New Year's Resolutions? Start Now.

So, what is your plan? How will you show up and get on track with a changed mindset for better eating habits or how you want to incorporate exercise into your life?

I know it is not easy, but you have to start somewhere. That somewhere is between your ears or how you think. Behaviors that are habitual can change when you want them to because they will not change on their own. For example, if you have been eating the same breakfast for the past year, that is a habit and your mind and body expect it. To change, you have to make a conscious effort and plan what you want to change. You could start by eating a piece of fruit everyday with your breakfast or taking a walk at your lunch hour or as soon as you get home from work.

Figure out how you are going to plan it. Will you put in in your day planner or smart phone? How will you remind yourself? You see, it is something that you have to remind yourself of in the beginning of your goal setting because it is not something that has been a habit. Until it becomes a habit, you need a reminder.

Set your goals. Choose 3 things that you want to improve with your health and fitness in the next four months. Put a date on it and get started. It starts with you wanting to make that change and that change is Now. Be Well!

Time to Up the Ante

2011-08-21T08:35:00.000-07:00

That's right. Up the Ante. It is time to increase your intensity when doing cardiovascular exercise. I have had numerous conversations lately on what one can do to change up a routine and improve their results. Without a doubt, my consistent answer is to increase your intensity.

Think about how you walk on the treadmill, ride the bike or pedal the elliptical. Are you panting or feel that your heart rate has really elevated during the time you are on there? No? Are you able to read a book, talk with your buddy or follow intently whatever programming is on the TV? Yes? You are not working hard enough and you are wasting good time. Your workout can be completed quicker if you put more effort, hard work and energy into it. Trust me, if you want to lose weight, your weight has not budged in a year and you are doing the same thing, you need to rethink your approach.

Several research studies support the fact that high intensity exercise is a more efficient way to burn fat and calories. Check out this one small study that was presented at the Experimental Biology Annual Conference (and others support the results too).

22 subjects (11 men and 11 women) cycled at a high, medium, or low intensity. The researchers measured their "fat burning" to see which was most effective. The researchers learned that the max fat burning was the highest intensity exercise — near maximum effort — essentially the state you’re in when sprinting.

Stop wasting endless hours doing some low intensity cardio. Kick it up a notch to really see the results! Keep in mind when I say "near maximum effort" it means different things for different people. For some, that means walking a little faster for short "bursts". For others, it’s an all out sprint. Or you can use a bike, elliptical, rowing ergometer, etc. Just go back and forth with "as hard as possible" to "active recovery." For example, if you run outside or on the treadmill try this regimen. Warm up for 5 minutes then start intervals of 1 minute bursts of your high intensity pace followed by 4 minutes of a moderate intensity. Repeat this several more times for a great 30 minute interval workout. Regardless of where you’re starting, adding those short "all out" efforts will get you where you want to be more quickly. I also encourage general movement of at least 5 hours per week in addition to these short bursts. Be Well!

Afternoon Slump? Could It Be What I Am Eating (or not)?

2011-07-30T14:49:00.000-07:00

A common concern, "Why am I crashing in the afternoon?"

Low fat, no fat, low carbs, no carbs? What to do? I had one of many nutrition conversations this week with a newer client. She was stating how tired she gets in the afternoon, so the first question I ask is, “What are you eating?” There could be many factors that contribute to ones fatigue, such as a medical issue or trying to function on 3 hours of sleep, but once those areas are ruled out, we have to take a look at how much food one is taking in. In this case, she was not eating enough healthy carbohydrates and fats along with not eating enough overall. The common response, "I am so confused on what to eat!"

She informed me that she had a fruit smoothie in the morning, grazed on animal crackers, ½ bagel thin with peanut butter, some fruit before 3pm and then dinner. This is a 45-year young woman that is 5’7, 137lbs with 23.2% body fat, which is in the normal range. She does not need to lose weight, but once I heard what she was eating, I knew it was not enough for her body frame.

Her main issue is that she is “afraid” of carbs and fat. Carbohydrates and fats are your two main sources of daily energy and without enough of them, the body is surely going to crash by the late afternoon. The breakdown of recommended carbs, fats and proteins may vary slightly in what you read, but one thing that is for sure is that the percentage of carbohydrates is always the highest. For example, one popular diet suggestion is to have a daily consumption of 40/30/30 combination or 40% carbs, 30% fats and 30% proteins. I suggest at least 50% of your daily calories to be carbohydrates. Your recommended daily calories are determined by your weight, age and activity level. Here is a calculator to see what your minimum level of calories should be per day: http://www.bmi-calculator.net/bmr-calculator. If you are not eating the minimum amount of calories, this can also make you sluggish and feel the need to consume caffeine in the afternoon. If you are lightly active, multiply your minimum calories by 1.375, moderately active by 1.55 and very active by 1.725. This will give you an approximate amount of total calories needed based on your physical activity.

Although various resources will recommend slightly different percentages of carbs and fats, the main point is the types of carbohydrates and fats to consume. No matter what the breakdown, carbohydrates encouraged will always be leafy green and fresh colored vegetables, fruit, legumes, beans and whole grains. Fats should be from olive oil, avocados, almonds, fish and fish oils. It is also important to stay away from processed carbohydrates, which have unhealthy sugars and flours along with a lack of nutrients. Unhealthy fats found in fried and processed foods should be eliminated.

Another considerable point to know is the combination of foods are important with the speed they are absorbed into your blood stream. This can have an effect on how soon you feel hungry and your energy levels. When complex carbohydrates (beans, vegetables, grains) or simple carbohydrates (fruit) are absorbed in the presence of other nutrients such as fat, protein or fiber the absorption rate is slowed. This will help in feeling full longer. A few examples of healthy combinations for a snack/meal are cottage cheese and fruit, yogurt and a healthy granola, peanut butter and banana on a whole-wheat sandwich thin, quinoa with black beans and corn or spinach salad with tomatoes and another bean of choice.

The combinations of foods are endless. If you are struggling with finding the right food combinations, contact me for further guidance. Be Well.

I Am So Busy, How Do I Make Time For Exercise?

2011-07-17T14:38:00.000-07:00

Life is a juggling act. Family, housework, career, church and maybe community. How do you have time for exercise? You have to make time and remember that with it, your health is only better for everything else in your life. Exercise helps with weight control, strengthens muscles, keeps bones strong, battles stress and disease, enhances sleep and mood, and may even improve immune function. If you reap these benefits, you may find yourself getting things done faster and more efficiently in all areas of your life--giving you more time and energy to put back into exercise. It's a positive cycle.

Work fitness into your day by parking further from your workplace entrance or if you take public transportation, get off at the stop before to increase your walking distance. Use the stairs at the workplace or your apartment building whenever possible.

At home or work, you can do strength exercises while waiting for something to cook or while you are on the phone. Twenty basic squats while standing or seated leg lifts are efficient. Sit in a chair (keep a tall posture and hold the sides of the chair, as needed), extend one leg and raise and lower 15-20 times. Perform a couple of times on each leg. You can also perform tricep dips while in the chair by placing your hands on the chair next to your hips with fingertips pointing down, shift your buttocks off of the chair and lower and lift your body by bending and extending your elbows. Keep your knees bent and avoid using your hips. Perform 12-15 repetitions a couple of times per day.

If you have a dog at home, make the daily walk a one or two mile brisk walk, jog or run. If you go out to check for your mail or newspaper, plan to make that your time to walk and pick up the newspaper or mail on the way back. You can also march or jog in place while watching your favorite TV show.

If you have children in your household or watch kids during the day, don't let them hold you back. In fact, they can benefit from activity too. With preschool and school-aged children, you can walk or jog in the park, play catch, ride bikes, hike, and swim during the warmer months. In the winter, you can sled, ice skate, snowshoe, and cross-country ski. With infants and toddlers, put them in a stroller and go for a brisk walk.

You do not have to spend a lot of time getting activity in. You can achieve healthy benefits in 30 minutes a day, three or four times a week. You are worth that time, so add it into your schedule just as you make time for work, family and community. Make time for you. Be Well!

Strength In Numbers

2011-06-26T15:24:00.000-07:00

Are in a rut with an exercise plan or just can’t seem to get yourself motivated to do something each week? I mean, all you keep hearing is that you have to get up and move your body for better health and fitness, but after a long day of giving to others you just don’t seem to have enough left for exercise. Heck, maybe you still have dinner and the kids to deal with. The couch seems to call your name and even feels like a magnet holding you in place. You settle in for a few minutes of television and it’s a wrap!

Oh, but you have the Wii or Xbox and tomorrow you plan to get on it. OR you will take a walk because the weather is forecasted to be beautiful. How many times has tomorrow come and gone?

If this is something you can relate to with exercise, it is helpful to join a fitness kinship. It builds camaraderie because there is strength in numbers. Group exercise is designed so that you do not have to go it alone.

When you start to attend a class, you may feel like you don’t have the energy, but as soon as you start moving, endorphins are released combined with the energy in the room and that feeling dissipates. You may have dragged yourself in there, but when you leave, you will have more energy and feel accomplished because you did not let another day go by without getting your exercise in . . alone . . again. Consider joining a group for fitness, it could make all the difference.

Lose the Belly Bulge

2011-06-23T12:26:00.001-07:00

It is unhealthy component to the body and needs to find another home, but not with you. Call it a spare tire, love handles, thickness, or "Gerta", because you sometimes feel it has a mind and life of its own. Whatever it is, it has to go. When you carry excess weight around your middle, it is surrounding your major organs found in the center of your body. Your organs, such as your heart, lungs, kidneys, pancreas, liver, etc, all have major roles in your bodily functions. When they are crowded and surrounded by excess weight and fat, do you think they are functioning at their optimal level? Think about it.

Step 1 Add consistent strength training and aerobic exercise to reduce the growth of belly fat. The more exercise you perform, the more belly fat you lose. Start by walking, swimming, cycling or dancing! Belly fat will not go anywhere unless you exercise and change what you are eating.

Step 2 Eliminate candy, cookies, cake, cola and chips, better known as the 5 C's. Also, reduce with intention to eliminate fried foods.   

Step 3 Add whole grains to your diet. Studies show that a calorie controlled diet rich in whole grains help to decrease extra fat around the waistline. Some examples are whole oats, bulgar, brown rice, rye, buckwheat, millet and quinoa.

Step 4 Choose from various oils that contain monounsaturated fatty acids (MUFAS) for cooking your meals in order to burn belly fat. Canola, olive, flaxseed, sesame and walnut oils are some options.

Step 5 Adding avocados, soybeans, black and green olives, also help lose belly fat.

Step 6 Seeds and nuts containing (MUFAS) also help to lose belly fat. Add almond butter, cashew butter, natural peanut butter, dry-roasted cashews, dry-roasted peanuts, dry-roasted sunflower seeds, roasted pumpkin seeds, walnuts, almonds, pecans, pumpkin seeds, sunflower seeds and sesame seeds. Any of these should be eaten in moderation because too much can help you pack on the pounds.

Step 7 Load up on your fresh vegetables and fruit. A diet consisting of many foods with a root or stem is the best rule of thumb.

Be Well!

Staying Strong and Mobile

2011-05-31T06:03:00.000-07:00

If you have not started, build and preserve your muscles. Muscle is the absolute centerpiece for being healthy throughout life and as we age if we do not use them, we lose them. Muscle keeps us strong and mobile and burns calories even at rest, which makes it easier to keep your weight down.

Starting in your late 30s and early 40s, most people lose about a quarter pound of muscle every year. There are a couple of factors that can contribute to the loss; not only inactivity, but poor nutrition, as well.

Using hand weights, your body weight and/or machines is the best way to strength or resistance train. When you build and preserve muscle, it also helps with muscle power needed for everyday tasks such as getting out of the car or standing from a chair.

Eating the right foods rich in protein is also helpful in building and preserving muscle. How much you consume is also very important to ensure you have enough to synthesize in the body but not too much to turn into fat. A great rule of thumb is to take your body weight and convert it to grams. When you read food labels, all protein is measured in grams. The conversion is your body weight divided by 2.2. To find out how much you should consume, multiply that number times .8 if you are sedentary, 1 to 1.2 if you are active and 1.2-1.7 if you are a strength trained athlete. For example a 150lb woman who is moderately active needs a minimum between 70-80 grams of protein per day. (150/2.2) * 1.1 = 74.999.

Some examples of foods and their approximate protein content are:
4 oz skinless chicken or turkey breast: 35g
2 oz drained canned tuna: 14g
1/4 cup soy nuts: 17g
1/2 cup cottage cheese: 14g
1/2 cup cooked beans: 8g
1 cup skim milk: 8g
1/4 cup egg substitute: 6g
1 cup cooked oatmeal: 6g
1 cup of bulgar, quinoa or brown rice: 6g

It is very important to ensure that you have an adequate amount of protein in addition to a regular strength training regimen to keep your muscles strong. Each day we are older and can get better if you take the right steps to take care of your body. Be Well!

You Can Do More Than You Think

2011-05-24T04:50:00.000-07:00

Every time I am with clients or teaching fitness classes, I encourage that individual or group to push outside of their comfort zone. I sometimes observe doubt, however, once the level of exercise is achieved, surprise, relief and satisfaction all come at the same time. So why should you even push yourself or be pushed? When you stay at the same level, you stagnate and do not grow physically, mentally or spiritually.

Self-doubt is one characteristic that is sabotaging to getting started and staying on a wellness track. This could be for a fitness regimen or change of eating habits. You know that something has to change, but along with lack of motivation you may have some fear. That may be one barrier. What is it that you have to lose by trying? Ok, so a particular exercise looks hard or you are not sure that you can do that extra rep. What holds you back? When you try, you gain information. If an exercise was challenging, you continue work on it, but if it was easier than initially thought, it is time to move on.

Think about babies and children. They seem to be fearless when trying new things. If you have children, your baby needed to crawl before she or he walked. Did you doubt that your baby would not make that next level? Did you doubt that throughout all of their growing stages that they would not be able to achieve the next stage? I doubt that. In fact, I am sure you encouraged them to step outside of their comfort zone and was elated when they achieved that next level.

What about your career? Most of us want to make that next promotion or pay scale jump. If we want something bad enough, do we push ourselves to do better in order to make that achievement? You bet and are elated when that level is achieved.

So, when it comes to exercise and nutrition changes, why do adults doubt themselves? We know confidence comes from within, so look inside and think about what changes you need to make and if you are one that holds back, ask yourself why. What is there to lose? You have to crawl again before you walk and when you do, lose the self-doubt and gain elation for your health and wellness.

"King Corn"

2011-04-30T17:02:00.000-07:00

I recently watched a documentary on our food system and why it has deteriorated in recent decades. It is one of several documentaries that focus on food and how the consistent and over consumption of many foods produced with corn (processed and meats) leads to issues of compromised health and wellness in the body.

King Corn is a documentary about two friends that move to Iowa and grow an acre of corn in an experiment to realize the true process of one of the biggest commodities in this country. It was an honest look at how government subsidized corn has taken over the food chain in so many ways. From processed foods, to soda and beef, some derivative of corn is in many of the foods you eat.

You may say, “So what? It’s a grain, isn’t it?” Yes, however, it is genetically modified which means it is not natural. In the past forty years, the amount of crops significantly increased while the price dropped making it a cheap commodity and welcome addition to food producers for their “creations” entering your bodies. I call anything a creation that is not natural from the earth.

I am not referring to the sweet corn that you eat off of the cob or other vegetables, fruits and non-genetically modified whole grains, tubers, nuts, beans and legumes that are natural from the earth . . . not a problem. It is the genetically modified seeds grown with ammonia fertilizers and powerful herbicides . . . that's a problem.

If you have a chance to watch it, please do. If not, at least go to the website, www.kingcorn.net and watch the trailer, read about the film, the FAQ’s and the very important Farm Bill. Being enlightened about how your food has been affected as a direct result of government intervention may light a flame under you to make some changes in your diet. I ask that you really start to read your labels and notice how much of the food has been infiltrated by corn. Any ingredient with the word corn in it is pretty obvious, but to see a lengthy list of corn derivative ingredients, you will have to do an online search. Search “corn derivatives in food”. There are just too many for me to list. Once you are aware of facts, you make the ultimate choice of what you consume. Be well!

My Personal Challenge and How it Changed My Body

2011-04-10T15:04:00.001-07:00

If you know or have met me, you may have observed that my body frame is respectable for my height. I know how to change my body composition because I have succeeded several times for Figure competitions. When someone asks me how can I help them change their body composition, I always refer to my competition days where it took great discipline to change my body so I understand the journey. No matter where you are, it all starts in the mind by making the decision to change and sticking with a plan. Regardless of how little or how extreme you want that change to be, no one else can do that for you. Once a commitment has been made, that is where I step in to assist my clients.

In the past month, I have been experimenting with changes in my diet without the intention of changing my body. In my studies to be a Health Coach, I am learning about many different dietary theories. For example, you may have heard of the Zone Diet, the Atkins Diet, Macrobiotics, the South Beach Diet, the Raw Food Diet and so on. The main concept learned is that what works for one person may not work for the other based on factors such as genetics, stress level, physical fitness level, etc. I decided to try one of the diets called the 5 Element Theory which is based on a Chinese belief system that says we are surrounded by five energy fields: wood, fire, earth, metal and water. These elements are constantly moving and changing. Keeping all the elements in balance promotes harmony in our surroundings and in us. The foods encouraged include grains, tubers (such as a sweet potato), beans, vegetables and fruits. Foods restricted are meat, sugar, overly processed, chemical foods, deep fried foods, liquor, beer and wine.

I also watched the Oprah show about her One-Week Vegan Challenge. Since this was right in line with the 5 Element Theory, I was enthused to try. I put the two concepts together and did not consume any fish or fowl for the week and I already do not consume beef or pork. My daily meals followed this regimen; in addition I increased the intensity of my workouts but not the length or frequency. I increased my INTENSITY to use larger muscle groups more, moving quicker in heavy cardio based workouts with body weight strengthening moves.

As a result, my body started to shift and I wound up losing a couple of pounds in the past month and my lean muscle mass increased slightly. Why am I discussing this? You may not have considered taking meat out of your diet for a week, but can you do it for a day? There are so many other ways to get your protein with other healthy, whole, natural foods. I did not decide to become a Vegan or Vegetarian, but it was interesting to see that my body felt even better without the animal protein in it. What about your exercise? Is there a way to increase your intensity? My disclaimer is what works for me, may or may not work for you, however, it is worth a try to make a change. Be Well!

SLOW DOWN . . . Especially When You Chew

2011-03-26T15:49:00.000-07:00

When it comes to eating carbohydrates, many people consider them the enemy. It is a fact that they are the nutrient your body needs primarily for energy. The body requires 45-65% of your daily food intake to be carbohydrates and this will vary based on the weight and activity of the individual. It is the CHOICE of carbohydrates that may be the problem. For example, fruits, vegetables and whole grains are excellent choices. They provide fiber and are more nutrient dense. When you choose white rice, white pasta, white bread, foods high in sugar and enriched flour, that is where you run into the enemy.

The pace when you eat is as important as what you eat. Digestion of carbohydrates starts in the mouth. Enzymes need to break down the food and if swallowed too quickly, the job is incomplete. This could lead to various digestive track issues. Make sure you slow down and chew your food slowly. Try to get a minimum of 20-25 chews per bite, especially meats. Put down your fork every so often to taste and enjoy your food.

Slowing down will also help with knowing when your body has had enough. It usually takes about 20 minutes for your brain to register that your stomach is full. When you eat too fast, you may tend to overeat and stuff yourself, which eventually leads to more calories taken in than needed. You have to listen to body signals that naturally tell us when we are full. If you eat too fast, you can miss it.

Let me give you a tip for your last meal of the day. This should be your smallest meal that is loaded with vegetables (which are carbohydrates) and protein. Take at least 20 minutes to eat your meal and slowly chew each mouthful. This is the one time of the day that is okay to not feel full because when you go to bed, your body uses less calories as your sleep. It is most important to get up the next morning and start with 8-16 oz of water and always eat a healthy breakfast of whole grains, fruit and some protein. An example would be oatmeal, egg whites and berries or opt for a high protein cereal (8-12g/serving) and fruit.

Women and Hormones

2011-03-20T12:22:00.000-07:00

According to the National Center for Health Statistics in 2010, approximately 12% of adult women weight train and approximately 15% exercise regularly. Women gain about 2 pounds per year between the ages of 35 and 55 and lose about 5 pounds of muscle each decade between 45 and 65. Why? Hormones. Did you know that estrogen is a fat storage hormone and testosterone is a strength building hormone? This is why it is safe to use weight equipment ladies because we do not naturally have enough of the strength building hormone to create big muscles like the guys do. With testosterone, men are able to lose weight seemingly quicker when they are focused and on track. Don't hate them, just put your time in and work. Along with a healthy diet, nothing changes the body composition more than strength training using your own body weight, hand weights or machines.

Another very important fact is that during the post ovulation stage of the month, most women burn an extra 200-300 calories but don't realize this until they reach menopause (especially if they have not been exercising). Ladies, we have a cycle for almost 35 to 45 years of our lives. When it stops, we also stop burning those extra 200-300 calories that has burned every month for 35 to 45 years. Ah, so that's why either you have experienced or seen someone put on a few pounds as menopause approached and landed. Consequently, you have to start exercising with strength training and change how you eat to account for those calories that are no longer being burned naturally by the body.

A Glimpse Inside My Kitchen

2011-02-21T15:38:00.000-08:00

I often get questions and assumptions about what I eat and do to maintain a healthy lifestyle. Ok, so I exercise 4-5 times a week which includes cardiovascular exercise, strength and yoga and I try to get at least 6.5 to 7 hours of sleep at night. Most importantly, it is what I eat that has made a huge difference in my health on the inside to the outside. You may have heard quotes such as, "You are what you eat." -Savarin or "Let your food be medicine and your medicine be food." -Hippocrates. I whole-heartedly believe these quotes and do my best to communicate it in various ways.

With this post, I decided to open a window into my kitchen to share with you some of the items I eat on a consistent basis. The pictures are actual items from my cabinets and refrigerator. If you have read over some of my blog entries, I always talk about how important it is to eat whole, natural foods and avoid anything processed. Processed foods primary ingredients are enriched flour, various sugar(s) and any other ingredients that you may not be able to pronounce. I limit those items in addition to white rice and potatoes. Instead I aim for green leafy and colorful vegetables, berries and other fruits, nuts, whole grains, beans, legumes, yams, primarily fish and a sparing amount of chicken and turkey breasts. I do not eat beef, pork and dairy due to allergies and intolerance. I eat soy yogurt and use soy milk as a substitute. In addition, I use a lot of fresh garlic, onion, and cilantro and many dried spices to add flavor to my food such as cinnamon on my toast or coriander and cumin in my grain dishes.

For breakfast, I found a cereal that I love. In the first picture you see Nature's Path Organic Pumpkin Flax Plus Granola. It has a Omega-3 fatty acids from the pumpkin and flax which is good for the heart. As an alternative, I opt for a multi-grain hot cereal from Country Choice. This has many grains which include rye, barley, oats and wheat. Good old fashioned oatmeal works, as well. I also eat Arnold's whole wheat sandwich rounds toasted with fruit. Finally, when I want to splurge I will have Hodgson Mill's whole wheat pancakes. Yes, with real syrup. I exercise heavily, so every once in a while, I treat myself.

The vegetables in my kitchen at the time were a red pepper, a red onion, canned tomatoes, celery, carrots and edamames. Eating vegetables throughout the day are great snack options. Also in my fridge were baked yams, sauteed spinach with garlic and lots of frozen veges.

The fruits in my kitchen were mangoes, apples, frozen blueberries and strawberries. I opt for frozen berries in my smoothies because fresh ones can spoil if you do not eat them quickly. It is also best to get fruit that is "just picked" and frozen because the nutrients are locked in and not lost in travel from a far destination to your local supermarket, especially when they are not in season. Try to buy from your local farmers when they open.

Pictured here are a choice of grain, bean and legume. I love quinoa because it is a nutrient dense grain that is a complete protein, which means it includes all nine amino acids the body needs. I also had black beans in my cabinet and lentils. I will be making lentil chili with the canned tomatoes in the next day or two. I also have brown rice, millet and amaranth in the cabinets. All great options for whole grains.

Pictured to the left are raw walnuts, raw almonds and extra virgin olive oil. Nuts and olive oil are a source of "good" fat. Your body needs fat to function, however, the healthy options are those with monounsaturated fatty acids.

Finally, to the right I have two types of fish that I buy frozen. Sockeye Salmon and Cod loins. I prefer wild caught fish even in packaged portions because wild caught fish is less fattier, has no artificial coloring or PCB's, which is a chlorinated compound.

Hope you enjoyed the glimpse inside of my kitchen to see exactly what I eat. What I eat works for me and I am not suggesting that it will work for you. My craving is usually dark chocolate, but I have it at the time of the craving and do not keep it in the house. The key is moderation and eating clean for life. If you need help figuring out what will work for you, I can help. Email me at simply.fitness@yahoo.com.

10 Steps for Dealing with Sugar Addiction

2011-02-13T15:56:00.000-08:00

With all of the food available to us, sugar is one of the leading culprits of many health issues that is prevalent at this time in our history. Too much sugar in the blood can lead to complications of diabetes.

According to the American Diabetes Association website, as of January 26, 2011, there are 25.8 million children and adults in the US or 8.3% of the population with diabetes. This is an increase from 23.6 million or 7.8% of the population in 2007. The numerous health complications and costs associated with diabetes has escalated, as a result.

High fructose corn syrup is one of the leading ingredients in many processed foods and should be avoided. Start reading the ingredients of the foods you buy. When you see it, look for other options. Once you start reducing sweets from your diet, your body will respond positively. You will lose inches and weight and your sweet tooth will be put to rest. You have to have a strong mind to address any addiction and sugar is no different. Here are 10 steps sourced from Get the Sugar Out: 501 Simple Ways to Cut the Sugar Out of Any Diet by Ann Louise Gittleman.

1. Reduce or eliminate caffeine. The ups and downs of caffeine include dehydration and blood sugar swings, causing sugar cravings to be more frequent.

2. Drink water. Sometimes sweet cravings are a sign of dehydration. Before you go for the sugar, have a glass of water and then wait a few minutes to see what happens. Caution: soft drinks are now America’s number one source of added sugar.

3. Eat sweet vegetables and fruit. They are sweet, healthy and delicious. The more you eat, the less you’ll crave sugar.

4. Use gentle sweets. Avoid chemicalized, artificial sweeteners and foods with added sugar. Use gentle sweeteners like maple syrup, brown rice syrup, dried fruit, stevia, barley malt and agave nectar.

5. Get physically active. Start with simple activities, like walking or yoga. Start with 10 minutes a day and gradually increase. It will help balance your blood sugar levels, boost your energy, and reduce tension without medicating yourself with sugar!

6. Get more sleep, rest and relaxation. When you are tired or stressed, your body will crave energy—in the form of sugar. These cravings are often a result of being sleep-deprived, going to bed late or waking up early, sometimes for months and years on end.

7. Evaluate the amount of animal food you eat. Eating too much can lead to cravings for sweets. So can eating too little! A good health coach will help you sort this out. Experiment. Respect your body’s individuality.

8. Eliminate fat-free or low-fat packaged snack-foods. These foods contain high quantities of sugar to compensate for lack of flavor and fat, which will send you on the roller-coaster ride of sugar highs and lows.

9. Experiment with spices. Coriander, cinnamon, nutmeg, cloves and cardamom will naturally sweeten your foods and reduce cravings.

10. Slow down and find sweetness in non-food ways! You body does not biologically need sugar, but it does long for hugs, time with friends, outside time, workouts, massages, etc. When life becomes sweet enough itself, no additives are needed!

Have your blood sugar checked, exercise, kick your sugar addiction and maintain a healthy weight to prevent possible onset of diabetes. Be well!

8 Foods You Need to Stay Fit and Healthy

2011-01-30T13:42:00.000-08:00

The right diet for women's health isn't complicated. For starters, these eight foods will help prevent cancer, heart disease, and osteoporosis, a significant threat after menopause. This post is focused on women's health, even though the foods listed are excellent for both men and women.

According to researchers who recently reviewed the risks associated with coronary heart disease (CHD) in women, a poor diet was linked to 20 percent of all cases of heart disease. Factor in diet’s effect on other chronic diseases like diabetes and osteoporosis, and it’s obvious that good nutrition has huge women's health benefits. One way to immediately turn your health situation around is through the foods you choose to eat. Here are eight foods that you'll want to make part of your daily diet.

Berries, and a lot of fruits, are an excellent source of antioxidants and water-soluble vitamins. They are important for the prevention of cancer and to maintain your weight. They may also lower your risk of coronary heart disease. One of the many studies done on the benefits of berries looked at blueberries, a known powerhouse. Researchers found that all their benefits remained even after cooking. I personally like frozen blueberries and strawberries in my smoothies when they are not in season. They won't spoil like the semi-fresh ones that have been transported from a non-local area.

Green leafy veggies, like turnip, collard and mustard greens, kale, Chinese cabbage, and spinach, all rich sources of vitamins and minerals, are a great place to start. Many are also a good source of iron, important for women’s health, especially after menopause. The more colorful the vegetables and fruits, the more nutrients you receive in your diet.

Fatty fish is good for you because they deliver omega-3 polyunsaturated fatty acids (PUFAs), fats with cardiovascular and anti-inflammatory benefits. While fish oil capsules will help you meet your PUFA needs, studies have found that fish itself offers even more nutritional benefits, including vitamin D, selenium, and antioxidants. Among the best choices are salmon, albacore tuna, herring, and trout.

Whole grains help with digestion and are excellent for your heart, regularity (because of the fiber content), and maintaining a steady level of blood sugar. They are also a great source of energy to power you throughout the day. Whole grains, such as oats, also help improve cholesterol levels. While food manufacturers are adding fiber to all sorts of products, whole grains, like whole wheat, rye, and bran, need to be the first ingredient on the food label of packaged foods.

Nuts are a great source of protein and monounsaturated fatty acids, as well as vitamin E. Examples of great choices include walnuts, almonds, and hazelnuts. Nuts are also very calorie-dense, so you need only a handful for good nutrition and to feel satisfied. I suggest extending the volume in a serving of nuts by adding in raisins or dried cranberries. My favorite homemade trail mix is a handful of almonds, a handful of walnuts with dried cranberries.

Beans are another nutrient powerhouse, providing you with a reliable protein alternative to meat as well as the fiber needed for good digestion and prevention of chronic diseases. Beans, including navy, kidney, black, white, lima, and pinto are part of the legume family that also includes split peas, lentils, chickpeas, and soybeans. Many are good sources of calcium, important to prevent osteoporosis, especially after menopause.

Choosing a rainbow of fruits and vegetables is recommended because each one provides a unique blend of nutrients. Within the color spectrum, yellow or orange veggies are great sources of vitamin A for skin and eye health and better immunity against infection. At the top of the list are carrots, sweet potatoes, pumpkin, and the many types of squash.

Calcium is extremely important after menopause when your osteoporosis risk increases. But it’s actually vital to women’s health at every age, particularly while the body is still making bone. For optimal bone health, you need three daily servings of dairy products (for example, eight ounces of milk or yogurt, or one and a half ounces of cheese per serving), which also provide other nutrients, like protein, potassium, magnesium, and zinc. If you can tolerate dairy, low-fat sources are extremely important. Besides low-fat or skim milk, try calcium-rich Greek-style yogurt, which supplies twice the protein with less or none of the sugar of traditional yogurt varieties.

Eating Healthy When Out and About

2011-01-22T15:26:00.000-08:00

One thing I hear from my clients is there is always a challenge with, “What can I eat that is healthy when I am out?” I suggest to be prepared by having your own food and snacks ready, but I am well aware that life happens and that does not always occur. So what do you do? If you are on the road for your job, need to get lunch while in the office or just out running errands, here are some options:

Boston Market: They have entire meals under 550 calories. Now this may be too much at one sitting depending on the individual and what their goals are, but remember to always add more vegetables and remove potatoes, stuffing, white bread and cornbread from a meal to lower your caloric intake if you need to.

Chipotle: This is my personal favorite. It is a Mexican grill that offers quality food that is committed to providing hormone and antibiotic free meats and produce sourced from local suppliers. They are not around the corner like McDonald’s, but maybe one day they will, while maintaining the integrity of their brand. What I love about this restaurant is that you control what goes into your burrito, taco, and salad or fajita bowl. They offer rice, beans, chicken, beef, fajita vegetables, romaine lettuce, corn, cheese, sour cream, salsa and guacamole. This can either be a really healthy meal or it can turn into a disaster with the cheese and sour cream. I personally stay away from the cheese, sour cream and corn, limit my rice and ask for more vegetables.

Whole Foods, Wegman’s or any other supermarket food bar: Most people forget that there are healthy options at the supermarkets to pick up and take out. There are always great tasting salads with veggies, beans and legumes that you may have never tried before. This is a great way to try some healthy choices and then maybe you will add the ingredients on your next shopping list so that you can make it yourself!

It Gives Me Joy

2010-12-30T05:33:00.000-08:00

I recently was asked the question, "Where do you get the passion to do what you do?" I don't think about it often, however, recently I sat down and wondered why after over 10 years of being in the fitness industry, my passion has grown and continues to grow.

Let me explain how I got into the industry in the first place. I worked in the financial industry for fourteen years where I thought I would never leave. That is what you think when you start your career, right? Well, many years prior to my departure, I started exercising in a fitness facility and noticed that as my body was changing, I would receive questions from random folks on what to do. At that point, I considered working as a personal trainer as a hobby. Again, I did not have intentions to leave my finance job, but wanted to help people with their fitness goals. As things changed within the company and my displeasure grew, my desire to help others and see their results was more gratifying than sitting at a terminal screen all day. After a year of contemplation and consternation, I made the leap from the corporate world and started my own personal training proprietorship.

When it comes to why I wanted fitness to be my next career, I noticed how society's health was changing for the worse. Direction and guidance was sorely needed in the field. Being a role model for good health was my goal and there is a piece of this that stems from my own family. Having good health is a gift and should not be taken for granted. I think we start to realize this as we get older, especially if we have not had exposure to an ill family member or friend early in life. In my family, both of my parents and both siblings have hypertension. My father has heart disease and arthritis and my mother has non-insulin dependent diabetes. In my extended family, I have two cousins that are survivors of breast cancer and an aunt who passed away of the disease. In addition, I have many first cousins that are overweight and obese. I would say good health is not in my genes, however, I choose to stay out of that population by consistent exercise and good food choices. This is MY testimony on why physical activity and optimal nutrition are important and should not be taken for granted. Just because your family members or prior generations are or were candidates for various diseases, does not mean you are destined to be as well. It can be a choice.

The smile on my face in the above photo represents the joy I feel when I work with my clients and know that I am helping them to reach their fitness and health goals. Consequently, when my clients work hard, follow my guidance and see results, we achieved their goal together. It gives my joy to inspire, motivate and to keep all of my clients and class members healthy, educated and fit.

Here is to your good health and prosperity in 2011! Cheers!

Is Your Life in Balance?

2010-11-30T05:54:00.000-08:00

Many times if there is a struggle to lose weight or change the body composition, some people will look in the wrong areas for a reason. For example, one may think that the problem with following a diet is lack of discipline or the person may not want it bad enough. Optimal change is not necessarily from a specific diet but a decision to change your whole nutrition lifestyle. Your nutrition lifestyle is not a three or six month regiment but a plan to reduce non-healthy items and replace them with better options for the rest of your life. Remember, diets do not work. Outside of that, there are many factors that influence your decision to change that you probably did not consider.

Balance and happiness in various areas of your life can play a factor when it comes to your food choices. Areas such as career, relationships, finances, your health, confidence and spirituality along with physical activity are all important toward your well-being. If any of those areas are off balance, that may be one of the underlying reasons for the struggle and poor food choices.

If there has been on ongoing struggle, take a look at your life and think about those areas. It could be something that is going on now or something in the past, for example an unresolved issue with a loved one that weighs heavily on your mind, an unfulfilling job that you dread getting up for or there is a lack of peace or solitude that you connect with, whether is it a higher being or nature. All or any of these areas can be improved with small steps over time. This is just one thought as to why a change in your nutrition lifestyle seems tough. Look outside the box. Is your life in balance?

Cook For Them & Me? How?

2010-11-22T07:04:00.000-08:00

Here is an issue that I commonly hear that you may relate to, “How can I change what I eat by prepping and cooking my meals and then cook differently for my significant other and/or the kids? I do not have that much time.” So I ask, why does it have to be any different?

When you are on a path to a healthier body and and well being, you need support from those around you, family, friends, and anyone that will uplift you during your transition. I suggest bringing the family along for the journey. There are so many types of food to eat that are tasty and healthy. If you are eating fried and processed foods or items that are full of fat, salt and sugar you may consider weaning everyone from those choices. Usually when there are cravings for those foods, the body is missing key nutrients and when you feed the body healthier choices, the cravings go away.

Remember, diets do not work. You should view new choices of food as a change in your lifestyle that continues with no end. That being said, it should be easier on you to make the lifestyle change for your family. Many of the issues of children being overweight and obese in this country start in the home. The children usually do not do the grocery shopping or the cooking, so if there is a need to change habits, it has to start with you. Your significant other may be a different issue as s/he has the ability to buy whatever they want but when there is subtle change, there is a hope that it will catch on.

Some of the subtlest changes are to start incorporating more whole grains into your diet. This could be as simple as infusing whole wheat and whole grain products into the menu and reducing white pasta, white rice and white breads. If there are sugar cravings in your house, add more fruits and sweet vegetables such as carrots, corn, winter squashes, yams, red and yellow peppers. For salt cravings, there are healthy foods that are naturally high in sodium such as beets, celery, celeriac, artichokes and seafood. The main way to substitute flavor is with seasonings and herbs, this could be fresh or dry, but getting flavor in your foods from this natural route is better then relying on the processed foods and other choices full of fat, salt and sugar.

You may be surprised of the positive response you get from your family with new and healthy choices. You have to make a choice to make the change. Your health and your family’s health starts with what you put in your body. Take charge of it!

Patience is a Virtue

2010-10-31T14:54:00.001-07:00

When you give suggestions to friends, family, or even co-workers, usually the ones closest to you may listen to what you suggest, but may not really “hear” what you are saying. That means it goes in one ear and out the other or the information bounces off of them right back to you without being absorbed. Have you ever experienced this? You may think, let them hear it from someone else and they will get it.

My sister is one of those folks who was not ready to hear what I had been suggesting, with love, for years. The situation was that her weight was not in a healthy range and she had high blood pressure. Since health and fitness are my areas of expertise, I would always provide tips on exercise and nutrition. I even created a sample menu plan to give her ideas on the types of food she should eat, in addition to how often she should eat. For all of those years, she did not get it. I understood that she was not ready to make a change in her life; I accepted it and left her alone. I know that when it comes to change, the individual has to make a decision for them to commit to change and until then, it will not happen.

Today, I get a phone call and guess what? She got it, with the help of another source. She came across a book that informed her of the same information I was telling her. Now she was ready to hear and absorb it. She reduced her soda intake and is eating 5 small meals consisting of more fresh fruit, vegetables, fish and chicken. She used to stop by Wawa and pick up a bag of Doritos or some other chip and a soda. Now, she can go to Wawa and walk by that section without a need to fulfill a salt and sugar craving. The reason is because she is now providing her body the nutrients it needs with healthier options and her cravings are diminishing. She has exercised on and off for years, and that component will be more consistent. As a result, she feels better and is dropping weight.

For so many people like my sister, the idea of planning was not in the forefront of her mind. Her occupation made her transient and as a result, she was always eating on the go. In addition, she rarely ate breakfast. Now, she realizes that she has to eat breakfast daily, plan her meals for the day and even for the week. She cooks in advance and freezes her meals. She states it is work, but for her health it is worth it. I know it seems hard at first, but with anything when you commit to it, it becomes easier. I am proud of you big sis. All of the seeds I planted and patience I maintained has paid off.

If you can influence someone in your life to better his or her health, it is so worth it!

Food Plan and Prep

2010-10-27T17:41:00.000-07:00

When you are on a path to lose weight or maintain a healthy weight, food planning and preparation is so important. Just like with anything in life, if you fail to plan, you may plan to fail. With food, if you have no idea what you will eat in a day, it could be left up to chance and chance can lead to poor choices.

To keep your body on an even metabolic keel throughout your day, you should eat 4-5 small meals. Start by always having breakfast and avoid letting your body go into starvation mode. It is imperative to have meals and snacks prepared, and if not, at least mentally prepared to stay on track.

A useful tip is to plan meals around foods, when prepared in large amounts, can be used in one recipe one night, used for lunch the next day or in a completely different meal the next night (or two). For example, if you prepare chicken breast, you can make one or two pounds and have a portion for dinner day one with cooked vegetables and a baked sweet potato and lunch on day two chopped on top of a salad. You can freeze the remaining cooked chicken breast and take it out on day five and make a soup with rice and vegetables. It is really a time saver.

When it comes to your snacks, try to schedule eating something small such as a piece of fruit with yogurt or a handful of raw almonds or walnuts as a mid-morning and mid-afternoon snack. When lunch and dinner time arrives, you should not be as hungry and you will eat a smaller portion. If you need to remember your snack time due to a busy schedule, another tip is to put a reminder on your phone, calendar or what ever you use to keep your day straight. It is that important.

You can train your body with food, just as you would with exercise. It needs to be fed on a regular basis because you are burning calories on a regular basis. Remember, the key to weight loss is burning more calories than you take in. When you take in quality, nutrient dense foods that you plan for during your day, you will be successful in your weight loss or weight maintenance plan.

The Supermarket Trap

2010-09-29T18:07:00.000-07:00

How many times have you walked into a supermarket with items in mind that you know you need and somehow walk out with a few more items than intended? What happened? Did you have a plan? Another sign of not planning is when you start with a handheld basket and wind up with a cart. Sound familiar?

The supermarket is designed to try to influence you to buy more of what you really don’t need and it is usually not the healthiest items. Take a look around the next time you are in your neighborhood supermarket. What do you notice when you first walk into a Shoprite or other similar store? In your face are cookies, cakes or some type of packaged muffins on sale. What do you notice at the ends of each aisle? That would be some type of processed, packaged good. What about on those displays in the middle of the floor before you checkout? You can always count on more processed, packaged goods. What about at checkout? Candy. Placement of various foods in the store and on shelves is so important for food companies. I call it subtle buyer influence. Some foods and soft drinks are always at eye level for adults and if you have children or grandchildren, you know there are foods marketed to them at their eye level, especially in the cereal aisle.

Think about the layout of most food stores. You will always encounter the fresh fruits and vegetables along the first outer perimeter that you come to. Do you ever see fresh fruit that does not need refrigeration anywhere else in the store? If you continue around the outer perimeter, you will visit the deli counter, fish and meat sections, and then dairy in the far corner of the store. Did you ever notice how dairy is always the furthest point from the door? I think this is strategic because most people consume some type of dairy item whether it is eggs, milk, cheese, yogurt or butter. So even if that was the one item you needed, you have to walk by so many other products that say, “buy me” on your way to the dairy section and back to checkout. If you do not have a list or specific plan when you walk into the store, the trip from the front door winds up with some detours and that basket receives a few more items than planned.

I suggest to always have a list when you enter into a supermarket. If you don’t, you may feel like you entered a trap and might walk out with more of the items that are packaged, processed and not healthy. You may not even realize it, but take notice the next time you are in the supermarket. Above everything, avoid shopping on an empty stomach. You will surely buy more than you need and those will be impulse purchases. ShopRight not Wrong.

Carbohydrates and Sugar Cravings

2010-09-12T10:48:00.000-07:00

There are various types of food cravings such as salty, crunchy, spicy, sour and of course sweet. A sugar craving tends to the most common and very detrimental to your health, especially if you exercise on occasion or not at all. When people crave sugar, they may go for a quick fix and opt for sugary drinks, candy, cake, cookies or other processed foods.

All carbohydrates contain sugar and are simple or complex depending on their structure; in addition, they are our main source of energy. Most of your processed foods are simple and contain refined sugar with little vitamins and minerals. Think of packaged cookies and cakes. When large amounts of simple sugars are ingested in the absence of other nutrients, they enter the bloodstream very quickly, which provides that quick burst of energy. In a short time, the blood sugar drops and hunger sets in again. The body is looking for an even level of blood sugar so it tells you to eat something to bring it back up. So you may go for sugar again and this starts a cycle of ups and downs until you eat a meal.

When complex carbohydrates such as vegetables or whole grains are ingested, it takes more time for the body to process; therefore, the bloodstream does not get flooded as when drinking a sugary drink. The sugar takes a longer time to be absorbed, which provides a longer duration of energy. Also, when complex carbohydrates or (natural) simple carbohydrates such as fruit are consumed with other nutrients (a healthy fat, protein or fiber) the absorption rate is slowed.

Exercise is so important to how the body processes carbohydrates, as well. The more you exercise, the more the carbohydrates are transformed and used as immediate energy. If a person is not exercising, the body will use what it needs from those transformed carbohydrates and the remainder may be stored as fat.

When you are feeling hungry and sluggish and need a snack, go for a piece of fruit and yogurt. Other options are one tablespoon of peanut butter on a whole grain piece of bread or carrot sticks with hummus. Whatever you do, make it more natural and healthy and let go of the processed to let go of the cravings.

What Exercises Can I Do for my Abs?

2010-08-29T13:56:00.001-07:00

This is a common question, which you may be thinking about yourself. One of my cousins emailed me recently and stated, “I’m not joining a gym and want to exercise at home. What are some things I can do to get rid of my stomach besides sit ups?” I also had a class member that asked if I had a workout designed specifically for abdominals.

All of my clients and class members know that I will do some type of abdominal work throughout and at the end of our workouts. I also tell them that they can do abdominal exercises day in and day out, however, if they do not clean up what they eat in addition to adding at least 30 minutes of cardiovascular exercise combined with strength training at least 3 days per week, their tummy will stay. Abdominal exercises mean nothing if you continue to eat in the same manner that put the extra inches around your waist. If you are a woman and your waist is equal or larger than 35 inches and as a man your waist is equal or larger than 40 inches, you are at risk for weight related illnesses such as heart disease and diabetes. Even if you are not in that category, you would still need to increase your exercise intensity and eat better if your abdominals are not where you want them to be.

First, reduce with intention to eliminate high sugar, high fat and processed foods from your diet. When your body consumes these items, there is no nutritional content. The greater nutritional value that your body needs is in whole grains, fruits, vegetables and lean meats. Once you have made the food commitment, add more cardiovascular exercise to your life. Find something that you love to do. See my last entry dated August 15, 2010 on Falling Off the Wagon. When these two items are part of your lifestyle, the abdominal work that you are doing will make more of an impact.

One of my favorite exercises for the abdominals is the Plank. Start by lying on the floor with your elbows directly under your shoulders. Push your body into a full flat bridge. Tighten your core, glutes and quads as you push into your forefeet to keep your torso rigid. Without allowing your hips to hike up or your tummy to sag, try to stay in the position as long as you can while looking at the floor. Try it at least 3 times working toward 1 minute each time. If you are new, start with 10 seconds. This is something that can be done during the commercials as you watch your favorite TV show!

Falling Off The Wagon

2010-08-15T17:11:00.000-07:00

So, it has been a few weeks since you worked out or maybe a month . . . or two.

You made progress when you were exercising, whether you lost inches, weight or maybe you felt stronger and had more energy. Now the weight and inches are creeping back or maybe you feel a little more sluggish. The benefits of exercise happen when you participate on a consistent basis. It has to be consistent with an activity that you find enjoyable.

There are so many different types of exercise formats to try. It could be machines at a fitness center, an aerobic/dance/boot camp class in or outside of the gym or your own DVD or favorite on-demand show in the privacy of your home. Whatever it is, stay committed and add it into your schedule. Make time. If you get distracted at home, the camaraderie of a class or partner helps because you are working on a common goal together. This could be two or three times per week.

Even if you have fallen off the wagon, it is waiting for you to jump back on and keep going. Only you can do the work for yourself. Yes, it is harder to come back after a hiatus, but it is not insurmountable. Get back on and keep plugging along. It is important for your health and fitness. Our bodies thrive on movement and degenerates without it. Vary your workout, but always include strength, cardiovascular work, balance and flexibility. Be experimental as you consider rock climbing, skating, in-line or ballroom dancing, karate, Pilates, tai chi and yoga. Your options are endless; just get back on that wagon.

Fuel Prior To Exercise

2010-07-27T18:23:00.000-07:00

Working out on an empty stomach is not the best choice, but with so many choices, including supplements, decisions become harder to make. It may be 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, feel dizzy and want to stop. If you are already consuming a healthy diet and getting enough calories, you can rely on your appetite, experience and energy levels to tell you if you need anything more. If you are just starting out, find what works best for you. Here are some 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. 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 or low-fat granola bars or dried/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 shakes/bars or yogurt or 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 for a post-work workout is to plan ahead. One to two hours before leaving work, eat a small, balanced meal around 300 – 400 calories. Suggestions: reduced-fat cheese/whole grain crackers or low-fat 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 during your workout and during the day if your workout is later in the day. Correct portion sizes and consistency help to engage the body for optimal recovery. A balanced meal of carbohydrates, protein and fat is important and an example meal is 3 oz. skinless chicken breast, 2 cups of vegetables, 1/2 cup of brown rice and 1/4 cup of avocado.

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.

Shoud I Feel the BURN?

2010-07-18T15:38:00.000-07:00

A question I often get from clients and class participants is: “Should I feel more of a “burn” after my workout?”

Sometimes people feel that if they are not getting a “burn” or muscle soreness, they are not getting an effective workout. This is not definitively true. I usually ask my clients how they felt after their last training session to see how their bodies responded to the workout. I get varying responses such as; “I felt the workout in this particular body part.” Or “I felt a good sore all over.” Or “I feel fine, no soreness.”

Muscles soreness is not always an indicator that you had a great workout and if you are not sore, you can still be productive. Muscles soreness usually occurs from your muscles doing something they are not used to doing or have not done in a while.

When someone is starting a new workout, his or her body will feel the effects and may get sore. After a while, the body will get used to it and may be not as sore in the weeks or months after. That person can change the intensity of the exercises by doing more repetitions, adding more weight or walking/biking longer on a hiking trail with inclines or maybe doing completely different exercises. Any of these changes could create muscle soreness.

There are some individuals that may be sore all the time and those that may not get sore too often or at all. Every person is different, so the only person you can listen to is you. Get in tune with your body as you travel your fitness journey. Are you getting stronger? Is your posture improving? Do you feel more balanced? All of these areas should improve if you are putting your all into your workout. You will only get out of your experience what you put in.

A better indicator of the effects of your workout comes from the scale, mirror, your clothes fitting, pictures and/or tape measurements. Remember, your workout is just one component toward a goal of a healthier you. The food you put in your mouth is a bigger component. More to come!

Age . . A state of mind and definitely Body

2010-06-27T18:54:00.000-07:00

Getting older is a state of mind and body. You can allow your actual age to define you or maybe not. I want to discuss how exercising and eating healthier can help so that you are NOT defined by your age.
No matter if you are a man or woman, I ask if you take a look in the mirror can you tell me that you look and feel your age and maybe younger OR do you feel and look older? If you look older, there are so many ways to help stay young such hair color and make up, yet those methods of assistance cannot last forever. Now with hair color, that may be out of your control genetically, but with makeup ladies, it should be there to enhance your beauty without masking.

So maybe you are going out on the town with your partner or friends and you find ways to make you feel younger. It may not be just hair and makeup, but maybe something that your are wearing makes you look and feel younger for that moment, however, how do you feel the next day when you have an extra 20, 50 or 100 pounds that you should lose? You most likely feel your age because the weight is still there the next day, week, month or year. The makeup and outfit are not permanent. Are you tired? Do you have lack of energy? Do your joints hurt from carrying too much weight? All of the pampering and superficial stuff does not make that go away.

Think about when you see dramatic before and after pictures of people that have lost 50-100 pounds, you cannot deny that they look younger. They automatically have more energy because the body is not carrying extra weight that it is not meant to have. Everyone has an ideal weight range, which is your BMI or Body Mass Index. For the average adult, you can take a look at many websites to calculate this number, which is an indicator of where your weight should be for a healthier you. One of many sites I came across is, www.caloriecheckbook.com. Check it out!

You can reverse your age by exercising and eating healthier. With each decade of life there are changes that can occur if a person is sedentary. These changes can be a decline of aerobic capacity, body fat distribution around the hips and thighs for women and around the waistline for men, loss of balance, flexibility and core strength. Muscle mass has reached its peak in the late 20s and if the muscles are not challenged outside of what they do every day, they will decrease which contributes to the slowing of the metabolism and eventual weight gain for both women and men.

Eating whole grains, fruits, vegetables and other natural foods can only enhance your health. You have to take care of yourself from the inside out. Reduce or eliminate all of the processed, high fat, salty and sweet foods. The body knows what it needs. It needs nutrient dense foods that provide vitamins and minerals. When you take care of yourself on the inside with healthier food options, it shows on the outside and when combined with exercise, it definitely shows. So work on staying fit and healthy starting now and for your older years to come!

Ways To Include Fitness In Your Life

2010-06-20T18:47:00.000-07:00

How much is enough? The bottom line is that, to achieve maximal gain, you need to get physically active every day for at least 30 minutes, preferably up to an hour (especially if you need to lose weight). Across the week, your fitness plan should include not only aerobic exercise, but also a routine to maintain your posture, strength, balance, and flexibility. If you don't know, or are having trouble starting, here are some practical tips to help you get going and stick to a very important component of your life.

1. Choose a time of day that works best for you to exercise. Is it early morning before your day starts? That way it is done and you have time after work for kids activities or anything else that requires your time. Or it may be after work. This time works better for your body and schedule.
2. Get your exercise clothes ready. If you are early morning, have them out waiting for you in clear view so when the alarm clock goes off, you are ready to go. Or if you decide to exercise after work, have your clothes in your gym bag so that you can change after work.
3. Find a partner who is at your fitness level and set dates to exercise together. That way, you keep each other encouraged and motivated.
4. Vary your exercises. Make sure you include cardiovascular challenges, strength training, balance and stretching into your regimen.
5. Discover ways to minimize boredom that may come with a routine. It could be different music, Fit TV clips, DVDs, fitness classes, books/magazines or podcasts when you are on your own.

Think about it. Would you go a day without taking a shower, brushing your teeth or combing your hair???? Include fitness in this list. It is possible; you have to make time to do it. Whatever it takes, GET MOVING!! When you start seeing results and change, you will be glad you did.

WHY am I not losing if I am exercising?

2010-05-27T19:04:00.000-07:00

Many times there is the assumption for both men and women that when they start to exercise, the pounds will quickly melt away. If not, frustration sets in. The next question is, how is your nutrition? There are so many sabotaging factors to weight loss which include; eating the wrong choices, not eating enough or eating too much for your entire day, portion size is off, when you eat, where you eat and other possible reasons outside the scope of nutrition.

I want to briefly talk about the effect of proper nutrition when it comes to changing the body. I have been discussing food in the past few posts and would like to re-emphasize the importance of making better food choices.

When I ask participants what changes do they notice about themselves as a result of my fitness classes, I will hear that they are stronger and are losing weight and inches, etc. The few that have not had significant changes will lead me to ask how they would characterize their meals and how many times a day are they eating. The standard answer is, “ not so good and I eat once or twice a day.” What, when and even where you eat has an effect on your weight loss plan.

What are your food choices? Is it chicken wings, mashed potatoes and coleslaw after your workout or is it a boneless, skinless chicken breast with steamed vegetables and a baked yam? When refers to how often you are eating your meals. Is it every 3 hours? If the answer is no, think about how you feel when you have gone 5-6 hours without eating. When you eat more frequently, it prevents your blood sugar from spiking, which keeps it on an even level throughout the day. If you wait too long in between meals, you will usually eat more than what you need at that sitting and then go into a "food coma". This is when you feel sluggish and tired. Eating small portions every three hours is a good standard to follow. The location of when you eat can have an affect that you are not aware of it. Do you eat on the go? In the car? Standing up? If the answer is yes, then you need to take at least 20-30 minutes to eat and really take time to taste your food. If you eat quickly, you usually have no idea what you ate and then psychologically you may want more even though your body does not need it. Have a seat at a table and take time to enjoy your food. Try to chew at least 20-30 times with every mouthful until the food is completely liquefied. It will make a difference.

You can exercise vigorously several times a week, which is very important for your health, well-being and stress relief. The fact that you are not losing the weight you want may be from your nutrition habits that can be unlearned over time.

Take a good, hard look at yourself in the mirror and go to that place of uncertainty. Make a decision to change your eating habits one step at a time. It is always good to voluntarily make a decision rather than anyone (a doctor) or a medical issue to make that decision for you later in life.

Cholesterol, Salt and Sugar

2010-05-09T18:29:00.001-07:00

When talking to various clients, I will often hear that they are pretty good with their food habits during the week, but when it comes to the weekend, it all goes down hill. I am a proponent that says, if you are eating incredibly clean and healthy 85% of the time, 15% of the time is okay to have a scoop of ice cream, a few chicken wings or a slice of pizza. Summer is around the corner and with that comes Bbq’s, carnivals, weekend festivals or any other outing where the food choices may not be the best. Many of these foods such as pizza, hot dogs, hamburgers, french fries, chicken wings and lots of sugary snacks would not be found on the clean eating menu. Instead, these items cater to taste buds looking for something, salty, sweet or full of saturated fat.

This brings me to the topic of cholesterol, salt and sugar and how much your body should be taking in. First, what is cholesterol? Cholesterol is a waxy, fat-like substance made in the liver and found in foods, such as animal products and some dairy products. The main problem with cholesterol is when there is too much; it can lead to heart disease. The maximum total amount that you should take in from food on a daily basis is 300 mg or less. Here is gauge; a large boiled egg contains 212 mg of cholesterol. Remove the yolk and you are down to 0 mg. As stated, your body creates cholesterol because it is needed for various functions. Consequently, you do not need much from food. If your cholesterol numbers are found to be high by your doctor, eat whole grain products such as oatmeal to help improve your overall numbers.

Table salt contains about 40% sodium and when you view food labels, sodium is a standard listing. Sodium is an electrolyte, which means your body cells need it to function. Your body does not produce it, but it can generally be found in your diet. Many of the packaged and processed foods contain sodium. The problem with excess sodium is that it can contribute to high blood pressure (also called hypertension), heart disease and stroke. The average amount of sodium consumed in a day for an American can be 4000 mg and the maximum recommended value by the FDA (Food and Drug Administration) is 2300-2400mg. Here is a gauge; one regular hot dog has 697 mg of sodium. A strong suggestions is to reduce processed, packaged foods as well as pork products.

Sugar and sweets can taste so good and are a comfort at times, BUT there has to be a limit. Natural sugar found in fruits, vegetables and milk can be enough for some individuals but others feel there is a need for their favorite chocolate bar or honey bun. For someone trying to lose weight, reducing and/or eliminating added or processed sugar from your diet is the optimal plan. If you look at the ingredients of some of your foods, there is a form of sugar in many foods. It can be called high fructose corn syrup, sucrose, or any other type of sweetener or syrups. You may find it in cereals, soft drinks, breads and condiments. According to the American Heart Association, a sedentary woman needs only 3 teaspoons of added sugar in a day whereas an active healthy man could consume up to 18 teaspoons in a day. Everyone else falls in between. Here is a gauge; a 12-ounce can of regular soda contains 8 teaspoons of sugar. One teaspoon of sugar equals 4.2 grams. When looking at a food label, sugar is always labeled in grams. So the sedentary woman should only take in a maximum of 13 grams of sugar in a day. Again, elimination of sugar is the best route because in the end too much sugar contributes to weight gain.

Your food labels have cholesterol, sodium and sugar as standard listings. Use them wisely when buying your foods and tracking your food intake on the journey of being a healthier you! When it comes to those weekend outings, I suggest to eat something healthy and filling before you get there, so you are not inclined to indulge too deeply!

How Much Do I Need?

2010-04-25T17:22:00.000-07:00

In my last post, I discussed how you should eat to lose and I know the concept may be a bit confusing. The important point is to make better choices for your calories. Calories that are nutrient dense and healthier are the goal. It is also important to exercise and increase your lean muscle tissue through strength training to help change your body composition.
2000 calories to one person can be a completely different picture to another. For an example of how this picture is painted differently, I used one of the many online food and exercise trackers to input various foods to find the calorie value for two different people.
The first person consumes 2024 total calories and consists of:
Breakfast - 1 McDonalds Bacon, Egg & Cheese Biscuit: 440 calories
Lunch - 2 Taco Bell Chicken Gordita Baja: 640 calories
Snacks - 2 Apples: 144 calories
Dinner - 2 slices of Pizza Hut Stuffed Crust Pork Pizza: 800 calories

The second person consumes 2033 calories and consists of:
Breakfast – 1 cup cooked oatmeal, 1 grapefruit, Yoplait yogurt: 358 calories
Snack – 1 whole wheat English muffin, 2 T almond butter, ½ T honey, 1 banana: 441 calories
Lunch –2 slices whole wheat bread, 4 slices of low-salt deli turkey breast, 1 tsp brown mustard, 1 cup of carrots, ½ cup lentils: 433 calories
Snack- 8oz soymilk, soy protein powder, and 1-cup strawberries: 272 calories
Dinner – 4 oz Atlantic wild salmon, 1 cup of brown rice, 2 cups of chopped spinach: 433 calories
Snack – 1 pear: 96 calories

The food choices are on an even scale when it comes to calories, but can you see how BETTER choices equates to MORE food? The second person has more nutrient dense, healthier options. The first person has less food, but more fat, cholesterol and sodium than one would need in a day. When you eat more quality choices that nourish your body and have good sources of fiber, fat, protein and carbohydrates, you will see better results in body composition change. It is important to eat 5-6 meals throughout the day and to balance your meals so that you are not eating too much at one time. One final note is to eat more of your calories in the first half of your day and reduce the calories of your snacks later in the day.

This brings me to how much of the nutrients your body actually needs. As stated in the last post, carbohydrates are the most important nutrient for energy. When you reduce this nutrient, you will start to feel sluggish. The body needs between 45% to 65% of total calories from carbohydrates. The better choices are brown or wild rice, whole grain pasta, sweet potatoes as well as fruits and vegetables. This number is a wide range based on the activity level of an individual. Fiber is part of the carbohydrate family and is essential for maintaining the health of the gastrointestinal tract. The body needs at least 25 grams and the natural fiber is in your fruits, vegetables, whole grains, nuts and beans.

The next nutrient needed in the body is fats or lipids. This is the second source of energy and the body needs between 20% and 35% of total calories in a day. The sources are olive oil, nuts, seeds, fatty fishes (salmon and tuna), and avocado.
Protein should not be thought of as a source of energy. It takes a long process for your body to produce energy from protein, so stick with the carbs and good fats. The body needs between 15% and 20% of total calories and one of its many roles is to build blocks for your muscles. Great sources of protein are beans, legumes, yogurt, cottage cheese, milk, fish, and skinless/boneless poultry. Oh and if you eat really well and make great choices 80-90% of the time, it's okay to have a few Hershey's Kisses every now and then. Just watch your portion!
The online trackers are a great way to see how the foods you eat are broken down into the various nutrients. I named a few in the post dated January 31, 2010 entitled, Track Your Progress. In an upcoming post, I will discuss cholesterol, sodium and sugar.

You Gotta Eat to Lose

2010-04-16T14:37:00.000-07:00

I know, I know. You hear it, but you just can’t seem to wrap your mind around the fact that in order to lose inches/weight and improve your body composition, you have to eat. Really??!! Let me explain this as simply as possible.

Most people think deprivation. If I cut calories, usually something like 500 calories a day = 3500 calories in a week, which will allow you to lose 1 pound. While that may be true, it may be short term depending a variety of factors. Factors such as physical activity, the types of foods one eats as part of their regular diet and body fat percentage. These factors vary for each person.

Some people may look at a magazine and determine for themselves that they should be eating between 1600-1800 calories to lose weight. Just check to make sure there is a disclaimer (in fine print) that says this advice should vary by individual. What happens is a 150-pound woman and a 180-pound woman will pick up the same magazine, see the main highlights and miss the fine print (if there is fine print). So do you think a 150-pound woman and 180-pound woman should be consuming the same amount of calories?? The answer is No.

The reason is that food intake has to be customized to be effective. When one is starting to make changes to their meal choices, eliminating processed foods and snacks high in sugar and saturated fats is a great way to start. There should always be a plan and roadmap for substitutions or better options.

Based on various factors, each person has a specific amount of calories they should be consuming to lose inches/weight and keep it off. It starts with knowing how many calories your body needs at the base level of functioning life. This would be the case if you were to sit on the couch each day, not move and need enough energy, (calories) for you to breathe and for your brain, heart and all other major organs to function. This is your Basal Metabolic Rate (BMR). For women, multiply your weight by 11 and men multiply their weight by 12 to get this BMR. The 150-pound woman needs a base level of 1650 calories and the 180-pound woman needs 1980. Remember the magazine article that states you should eat 1600-1800 calories per day?

Let’s move on. There are 3 more custom factors that will affect the total recommended calories needed in a day. They are physical activity, the thermal effect of food and body fat percentage. For example, if the 150-pound woman is active vs. sedentary, eats more nutrient dense carbohydrate foods than high fat foods and has a low body fat percentage, her daily recommendation can be up around 2600 calories. Yes, 2600 calories. If you are very active, you need food to burn to keep your metabolism up. Your metabolism is the chemical process in the body that destroys tissue and releases energy, thereby generating heat. The faster your metabolism, the more calories you burn. Carbohydrates provide less calories per gram of food than fat, therefore, one would need more calories if their daily intake was more carbs than fat. Finally, if someone has a low body fat percentage, their body has more lean muscle and (again) needs more calories to burn to keep the metabolism going.

Can you see how the 150-pound woman can need 2600 calories instead of 1600? 1600 calories would put her in a starvation mode. In starvation mode, the body will look for another form of fuel or energy and start to break down precious muscle tissue to create the fuel it needs. You do NOT want that to happen. I blogged about this issue and the importance of having lean muscle tissue in Dieting Truths, an entry dated July 1, 2008. Please refer back.

When you don’t eat enough calories in your day, that is one reason the body will not change composition and the other is not eating the right type of calories. Carbohydrates are your main source of energy and the more whole grain and nutrient dense the better. So think of sweet potatoes, brown rice, fruits and vegetables. Good fats (olive oil, avocado, and fat from salmon or tuna) are your second source of energy and protein is very last. Protein is last because it takes a lot for your body to process it for energy. In sum, stick with healthy carbohydrates, good fats and lean protein and eat them to lose. In an upcoming post, I will discuss how much of each nutrient you actually need.

Shopping List Suggestions

2010-03-28T15:56:00.000-07:00

One of the questions I commonly get is what to have as food staples in the pantry because there are so many different food items in the supermarket. If you keep it simple, it takes a lot of the guesswork out when you create a solid list to choose from. I have created a list of ideal foods as you change your eating patterns to have more nutrient dense foods that are healthier options.

Your body would function optimally if fed whole grains, vegetables, wild caught fish, legumes and beans, raw nuts and minimal animal flesh. Chicken and turkey should be the skinless breast from steroid and hormone free chicken or turkey. If you eat the cow, look for grass fed beef. In addition, when you reduce or eliminate processed foods and snacks with high fructose corn syrup or any form of sugar listed in the first four ingredients, you will improve your overall health and energy.

Here is an example shopping list:
Whole Grains: Long grain brown or wild rice, oatmeal, quinoa, whole wheat or rye breads, buckwheat.
Beans & Legumes: Lentils, black beans, kidney beans, lima beans, navy beans, etc. (any other from the bean family), black-eyed peas, and edamames (soybeans).
Vegetables: Spinach, broccoli, asparagus, red and yellow peppers, onions, carrots, tomatoes, cabbage, green beans, collards, squash, zucchini, garlic, Brussels sprouts, beets, cauliflower, sweet potatoes or yams. There are so many to choose, but you get the idea because the more the better.
Fruits: Berries, avocados, bananas, apples, melons, mangoes, kiwis, oranges, grapes, pears and plums.
Fish: Salmon, tuna, cod, flounder. (wild caught instead of farm raised)
Nuts & Seeds: Raw almonds and walnuts, natural peanut or almond butter. Pumpkin, sunflower and flaxseeds (all in moderation)
Dairy: Low-fat yogurt, fat-free organic milk, and cage free/steroid free eggs.
Other: Extra virgin olive oil, low sodium vegetable broth, low sodium soups, fresh herbs and no-salt spices. These are your items to cook with. The vegetable broth can be used in place of water to give flavor to your rices or quinoa. The soup is a staple to have as a quick meal for lunch or dinner.

I chose many of these foods for the nutrient dense properties. This means these foods provide the energy-yielding nutrients (protein, carbohydrates, and fat) along with many of the vitamins and minerals your body needs in a healthful and natural way. The foods are low in fat and although your body needs fat, it should be from sources such as salmon, nuts and olive oil that are not saturated or trans fatty.

Recently, I watched a documentary on the evolution of the food industry called, Food, Inc. It was very insightful on how the industry has changed over the years and why. I suggest you rent or buy it as it really changed my perspective on food and I thought I was eating healthy. Many of my choices stem from healthy and clean eating over the years, and this documentary help shape some of my suggestions above. Before I became a fitness professional years ago, I often wondered why the bodies and health of our children has dramatically changed since I was in eighth grade. When I was that age, there were a handful of kids that were overweight and a handful of girls that were more developed in their bodies. Today’s children are not as active and have all sorts of electronic media taking them from being regularly active. That is one problem, but the other problem is the hormones and additives that have been added to the food, which has helped to develop them beyond their years. So now the percentage of children being overweight and obese has skyrocketed. As adults, we have been eating these foods as well. This has led an astounding 2 in 3 adults to be overweight and obese, and consequently has led (and continues to lead) to all sorts of health problems.

If we eat more whole and fresh foods instead of processed, hormone injected foods, we will be better off. The list above is not exhaustive, however, it is many of the foods in the categories we need and something to consider the next time you go food shopping. Organic foods may not be in your budget, but when you can, try to include a few organic fruits and vegetables. The farm markets are a great place to get your fresh fruits and vegetables. Every once in a while, they have a few organic items that are less expensive than your larger food market chains. Shop and eat for better health!

Food: The Most Important Piece of the Puzzle

2010-03-16T07:45:00.000-07:00

Food consumption is the hardest piece of the puzzle when trying to change one’s body. Whether your goal is to lose weight or define your muscles, changing what and how you eat is the most important component.

I experienced this myself when I competed in figure competitions several years ago. I had been working out hard with my exercise plan, but as soon as I cleaned up my diet, boy, did it really show positively in my physique. To this day, I still eat very clean and try to eat every three hours because just I have trained my body; I have trained my eating patterns.

When working with my clients, nutrition is one of the first things I talk about in our initial meeting. How one eats takes time to alter because it is something that you have to do everyday. You may not exercise everyday, but you eat everyday. Prior to someone needing assistance, they have habits that are ingrained in their daily life and brain. This is why it is the hardest part of the puzzle.

This part of the puzzle will not be successful until the individual is ready to change. I wrote about the Stages of Change in the January 4, 2009 entry. It discusses how you go through stages of precontemplation, contemplation, preparation, action and maintenance whenever you make a major change in your life. You first have to feel that you need to make a change and ready yourself to commit. Without it, you will not succeed. However, when you do commit, results happen.

In the past month, I have had several clients notice how when they finally committed to staying on course with a consistent food plan, their bodies responded. They have either started to track their food and activity (see January 31, 2010 entry on Track Your Progress) or started eating the right amount of calories their bodies need or started eating the right combination of fats, carbohydrates and proteins. Clients with both weight loss and body sculpting goals are succeeding.

I also want to discuss how if one wants to see change, they have to stick with the program. I am sometimes made aware of how the body is either not changing or the weight is going in the wrong direction. The truth is that when one is exercising to their maximum potential, you may think you can eat anything. There is a misunderstanding that when you are burning calories in a hard workout, you can have that extra glass of wine or that piece of cake won’t hurt . . but it does. Once you make a commitment, you have to stick with it. When you get to a point of maintenance (in the Stages of Change) where you have reached your goal and you are happy with what you see in the mirror, how you feel in your clothes or what the scale says, then you can stray from time to time. At that point, you deserve it.

Take CONTROL of your PORTIONS

2010-02-27T09:09:00.000-08:00

When discussing diet changes with clients and class participants, portion size seems to be one area that puzzles most. When you are more conscious and working toward changing your diet, this is one of the many areas that has to be addressed. Food portion sizes today are far bigger than they were in the past, which means we are taking in far more calories than we realize. If you do not burn the extra calories that you take in, the waistline grows and the number on the scale continuously increases. Understanding healthy and correct portion size is critical to long-term weight management.
Most people may not use measuring cups, spoons and food scales, although, it is the optimal means to know food amounts with preparation and consumption. Once you have been using them for a while and consciously make an effort to be in tune with what is going in your mouth, you will probably be able to put them aside. The amounts will become second nature to you. If you choose not to go that route, the next best method is to use items that are common in everyday life and visualize your portion based on that item.

Here are some examples:
Checkbook = 6 oz of light flesh fish
Deck of cards = 3-4 oz of boneless and skinless chicken breast or lean beef
Compact disk = Size of 1 whole wheat pancake
Computer mouse = 4-5 oz baked sweet potato or yam
Poker chip = 1 Tb. Use for olive oil, light salad dressings and (nut) butter spreads
Golf ball = ¼ cup. Use for raw nuts (ie. almonds and walnuts)
Lightbulb = ½ cup. Use for frozen yogurt, cooked whole grain pasta and rices
Baseball = 1 cup. Use for high fiber cereals and vegetables (the more vegetables, the better)

Some tips:
1. Measure your foods. Either use the relationship size guide OR actual measuring devices.
2. Be mindful of what you are eating. Take your time when you eat, sit and chew slowly.
3. Stop eating when you are full. It usually takes 20 minutes for your brain to register that feeling.
4. Eat more of your calories in the early part of your day especially if that is when you are most active with life, work, and children. Eat lighter in the evening.
5. Eat 5 smaller meals in a day rather than 2-3 large meals.
6. Use your food labels to see nutrition values. What is the serving and how many calories are in it?
7. Check my entry on January 31, 2010 for free web sites that allow you to track your progress. You are able to see for your height, weight and age how many calories you should consume in a day. In addition, it allows you to see how many calories you should consume when you want to lose weight.

Don't Let the Winter Blues Throw You Off Track

2010-02-14T18:13:00.000-08:00

I was speaking with a girlfriend today that lives in the Detroit area, which has had their share of harsh winters. Ironically, the winters in the Mid-Atlantic region of the country have been far more severe than what she has experienced so far. I always ask how her workouts have progressed. She was disappointed that she has not maintained her consistency and noticed that the gains she made in her strength training class has fallen short as a result. She attributed it to the Winter Blues.
She is in Detroit without back-to-back blizzards in a week and still has the Winter Blues. So I know many of my clients, class participants and future clientele possibly have the same issue. This weather makes you want to snuggle under a warm blanket on the couch, lounge and snack on comforting foods. You are tired of shoveling, tired of looking at the snow and tense up at the mere mention of another possible inch.
It is so easy to succumb to these feelings of fatigue and tension by grabbing something quick and unhealthy (comfort foods) to eat rather than thinking about what your daily food intake should be. It is also true with exercise. When you fall off track, you have to get back quickly because it is harder the longer you stay away. Even when there is a blizzard and you are home bound, that is the time to take 30-45 minutes or even an hour to get a workout in. What else do you have to do? Your health and well-being is worth that hour. When you exercise, endorphins are released. These are the natural feel good chemicals your body releases. So get moving, eat healthy and get out of the winter blues!

Track Your Progress

2010-01-31T14:40:00.000-08:00

I have written many blog entries on food choices, quality diets, readying you for change, making decisions about change and so much more. Now that you have come to terms with making diet and exercise changes, are you tracking what you do? Journaling what and how much you eat can be eye opening when you first start. You have to be honest with yourself to keep track of everything you put in your mouth. Once you do, you will see where all of the extra calories are coming from. They are the calories that are adding up and adding inches to your waistline, hips and other parts of your body.
There are so many ways to keep track of what you eat. It could be manually, on the computer and even on your phone. If you are already tracking, you are on the right track. If not, there are so many on-line journals and I wanted to share a few that I have come across, which are all free. They allow you to register your age, height and weight and give a target weight. They all have food libraries so you can see how many calories you are consuming in a day. You can then compare that the amount of calories you should consume daily to reach your target weight. They also allow you to add your activity level because that plays a major role in determining how many calories you should consume. It takes some time to get started, however, once you find all of the foods and activities to add to your journal, it gets easier.
The ones I have come across are dailyburn.com, thedailyplate.com and my-calorie-counter.com. As stated, there are so many different on-line programs, so you should get the idea that this is important to weight loss and change in the body. These are tools that help you track your progress and allow you to maintain self-accountability. Let’s start journaling!

It's Your Call

2010-01-17T08:45:00.000-08:00

Two weeks have passed into the New Year and maybe you made a resolution, commitment or challenge to get on a fitness track with the goal to lose weight and get healthy. Have you started? As I speak with clients and class participants, I know that getting exercise in either with me or even independently is usually not the hard part. The hard part is changing the eating habits.
I usually suggest taking things slow when altering what you eat because you have conditioned yourself to eat certain things and have a taste for them naturally. You also may be a creature of habit and have to really think about stepping outside of that comfort zone. What I hear when I ask my clients if they have made any changes to their diet, the response for some is usually “I know what I have to do or I need to sit down and just make the commitment or I am having a hard time with the discipline.” The process of change requires discipline wholeheartedly, however, getting started takes a fire being lit under the tush. Then inertia may set in. So, I ask my clients (and you the reader), if you want to improve your health or change the body image you detest or the fact that you are growing into the next unwanted pants size . . . What is MORE important? The change you want to achieve OR the food choices that you cannot seem to modify. It’s your choice. Although it’s NOT easy, when one puts their mind to it, all things are possible.
Exercise inclusive of cardiovascular and strength training combined with healthier eating choices is the optimal method to make changes in one’s physical well-being. My clients and class participants are able to maintain consistency for their exercise with personal training or group fitness classes, however that alone will not create change in the body. When it comes to food, starting with small steps such as reducing items incrementally will not send shock waves through your habits. Some ideas may be to:
1. Reduce your soda or juice intake and slowly incorporate more water.
2. Start changing your white food products over to whole grain products. Ie. White rice to brown rice or regular pasta to
whole grain pasta
3. Reduce your sweets and white sugar intake. Replace with natural honey as a sweetener.
4. Let go of fried and processed foods. Opt for more lean meats and vegetables.
So when it comes to choices of what you want your health or body image to be, it’s your call. It is so easy to give up on the hard work of diet change and exercise and take the easy path. If that is the path you choose, then accept the state of your health and image OR do something about it and get that fire lit under your tush.

Don't Let Others Negative Energy Rob You

2010-01-11T05:07:00.000-08:00

This week one of my clients arrived to our session very lethargic. It was odd because I have not seen her like that in the few months that we have been working together. She stated if I was to leave her for a few minutes, she would probably fall asleep sitting not just in a chair, but on the stability ball she was on. I asked what happened and she said the day started out with negative energy that was all around her at work and lasted throughout the day. She let it affect her and consequently depleted her mental energy.

This can happen so often in our daily lives and if you let someone or something else affect you whether purposely or not, that can affect your outlook and demeanor for that day, week or even month. Once my client talked about it and realized what happened, the weight seemed to lift from her shoulders and she had a very productive workout.

What’s important is that she did realize it. Life is going to have negative energy and what I mean by negative energy in her case, was others having bad attitudes toward her or unnecessary complaining or just being uptight. You know these folks and you may have to encounter them in your day, however, the key is to not let their negativity spoil your positive energy. When you have a goal, whether it be weight loss with exercise and smarter food choices or something totally different, someone else can actually deter you and throw you off of your game. You have to be mentally strong to keep them out of your positive, goal-oriented and focused mindset. Don’t let others negative energy rob you!

Get Comfortable With Being Uncomfortable

2010-01-02T11:44:00.000-08:00

One thing that is common with my clients is whether they need to lose 5 or 50 pounds, everyone wants to have a flatter tummy. Three of my clients have mentioned this week how tighter abs seems to be the area that is the hardest to achieve. I agree, especially if that is where your body stores your fat. If you notice some people tend to carry more of their weight in their hips, butt and legs (pear shape) whereas some carry more weight in their stomach (apple shape). The apple shape is definitely more prone to health issues because the weight is sitting around the vital organs, such as the heart, lungs, and liver and can lead to various disease such as hypertension, diabetes, heart conditions and even cancer.
Losing inches in the abdominal region is like any other part of the body, you have to make healthy food choices, increase your cardiovascular activity and add resistance exercise. The abdominals can be trained with basic floor exercises, balance work using stability balls and balance tools, Pilates core work and light weights.
I notice even with my own training, that if I do not work on my abs or watch what I eat, it shows immediately, so I know what I have to do. I communicate to my clients and you the reader that if you are not satisfied with what you see in the mirror you have to stay focused and understand that it takes hard work. One of my clients complains each time we do ab work, but wants to have flatter abs. Although, she is not willing to go up in a pants size, she grabs at her unwanted tummy and wishes it away. She knows it is not going to happen that way and I am sure you do to. We all want to travel the path of least resistance that will get us to our goal quickly and easily. If you are committed to change, you have to put in the work and sweat to make it happen. Get comfortable with being a little uncomfortable. It is worth it for the flatter abs and an overall healthier you!

Ready for Change in the New Year?

2009-12-26T10:04:00.000-08:00

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?

A Quality Diet

2009-12-21T05:03:00.000-08:00

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.

Are You Performing Your Exercises Correctly?

2009-11-27T11:31:00.000-08:00

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.

Your Mind is SO Powerful

2009-11-01T15:15:00.000-08:00

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.

Your Natural Cup of Morning Joe

2009-10-25T14:17:00.000-07:00

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!

Food Choices When You Are Short On Time

2009-10-11T14:51:00.000-07:00

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.

Exercise When Not At Home

2009-09-27T14:16:00.000-07:00

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.

Best Possible Choices When Faced With Bad Options

2009-09-21T16:26:00.000-07:00

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.

Weight Loss Strategies

2009-08-31T10:24:00.000-07:00

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.

FAT loss Mistakes

2009-08-09T13:56:00.000-07:00

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.

Exercise As a Stress Management Tool

2009-07-31T14:52:00.000-07:00

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.

Being Consistent is the Key to Success

2009-07-28T06:28:00.000-07:00

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!

No Matter What Age, Size or Shape You Are . .

2009-07-12T14:02:00.000-07:00

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.

Attitude For Weight Loss or Change

2009-06-28T08:07:00.000-07:00

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:

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

Ok, so the above list is what I call the tangible list. Things you can do and check off to say, "I did this or I did that one." Or in the optimal scenario, "I do all of these." However, weight loss and change goes deeper than just a checklist. This won't come easy unless you really want it and do not let anything OR anyone stand in your way. This has to come with the right attitude and mindset. You can have all the support from friends, family and fitness professionals, but if your self-esteem or self-worth is low, you're long term success is potentially compromised. You tend to focus on everything negative and don't think success is possible.
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.

Spot Reduction On My Arms?

2009-06-14T17:08:00.000-07:00

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!

Reasons, Rationalizations . . . Excuses

2009-05-29T15:40:00.000-07:00

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.

You and Accountability

2009-05-21T06:27:00.000-07:00

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.

Water and Your Body

2009-05-13T09:59:00.000-07:00

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!

Simply Fitness Boot Camp Commences!

2009-05-04T17:30:00.000-07:00

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!

Burning Calories With Everyday Activities

2009-04-26T14:38:00.000-07:00

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!

Filling Up on Fiber

2009-04-19T14:58:00.000-07:00

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!

Keep the Journey Going While on Vacation

2009-04-12T15:12:00.000-07:00

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!

Fitness For a Lifetime

2009-04-05T14:12:00.000-07:00

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.

Can Wii get Fit?

2009-03-23T17:04:00.000-07:00

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.

Will Heavy Weights Make Me Bulky?

2009-03-15T11:16:00.000-07:00

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.

Fight the Urge

2009-03-08T10:04:00.000-07:00

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:

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.

The key is to control the urge and not let it control you. You have to have a plan in place to react and keep you on track toward your end goal.

The Role of Your Thoughts in Overcoming Barriers

2009-03-02T09:49:00.000-08:00

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!

What To Eat Prior To Exercise

2009-02-23T14:13:00.000-08:00

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.

Sodium - A Necessary Evil

2009-02-18T07:26:00.000-08:00

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.

Are You Eating Enough Fruits and Vegetables?

2009-02-10T11:39:00.000-08:00

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!

Can You Weigh Yourself Too Much?

2009-02-01T11:24:00.000-08:00

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.

Ways to Burn Fat

2009-01-25T10:49:00.000-08:00

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.

Good Fats, Bad Fats

2009-01-18T10:27:00.000-08:00

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.

Why You Should Strength Train

2009-01-11T12:18:00.001-08:00

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!

Stages of Change

2009-01-04T17:43:00.000-08:00

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.

Every Fitness Journey Starts With a Simple Step

2008-12-30T13:42:00.000-08:00

2008 has come to an end and 2009 begins. With the start of a new year, there are common resolutions, goals or changes you may plan to make in the new year. Is one of those to change your body composition through better eating choices and exercise? As long as I have been in the fitness industry, I see the generic fitness goal to do some type of exercise. This usually comes after an overindulgent holiday season. People join gyms or other forms of group exercise and usually stop after a few months. If you are paying a membership, you are wasting your money at that point. Change is not easy and you really have to make a commitment to yourself that you are starting a journey for the long haul. For example, if you need to lose 30 or more pounds, you have to remember that it probably did not appear in the last few months and it is going to take time, hard work and determination to lose. Unfortunately, those extra pounds appear much easier than disappear.
Start with small, realistic goals such as losing 2 pounds a week. This is more manageable than always thinking that you need to lose those 30 pounds. If it does not seem like it is disappearing quick enough, frustration sets in. With exercise, find what inspires or motivates you. Start with a simple walk and when it gets cold, head to your largest local mall. Walk the floor and take the stairs several times to increase your intensity. Do you like to dance? There are latin, ballroom, line and belly dancing classes. Whatever it is, make it consistent. When it comes to changing your eating habits, this is the HARDEST component of changing the body composition, but is the MOST important. Trying to go on a "diet" by changing everything you eat is not suggested because it usually does not create long lasting changes. Changing how you eat and what you eat should come in stages because it should be for the rest of your life. This too will take time, hard work and determination. What is one thing you can eliminate this week that adds unhealthy, empty calories? Is it those 2 bottles of soda a day or that bagel every morning? Start with gradual, small changes.
Ok, so maybe you have reached your weight loss goal and you have entered a maintenance stage. You have a new goal to gain more definition in your body so that when you wear a certain type of shirt, your arms are enviable. You have to start with simple steps here, as well. You want to gauge the intensity that works best so that it is manageable and you are motivated to stick with it to attain results. Every fitness journey starts with a simple step. Are you ready to take that step?

Breakfast on the Go

2008-12-21T13:48:00.000-08:00

When I initially meet with clients and discuss their daily food intake, breakfast is one meal that usually falls by the wayside. Excuses are they got up late, had to get the kids ready or just did not think about it. Breakfast is the one meal that should not be missed. Here are some reasons why you should eat breakfast:

When you wake up, your body has not consumed food since (preferably) two hours prior to going to sleep. During sleep, your body is on its longest stretch of the day without food, still functioning and using energy (calories). When you continue this stretch of time without eating, your body responds by diminishing its metabolic rate and burning fewer calories to conserve energy. By eating breakfast, you jump start your metabolism for the day.
Research has shown repeatedly that when people eat breakfast, you have a better chance of losing weight and keeping it off. When you skip meals, you get really hungry and make poor choices for your next meal because you want to eat anything in sight.
When you eat breakfast, you are more focused and alert. Eating breakfast helps improve memory and positively affects tasks that require your attention.

Here are some on-the-go breakfast ideas:

Precooked hard-boiled egg whites
Celery sticks with a tablespoon of natural peanut butter
Single serving of yogurt or cottage cheese
Fresh fruit
Whole wheat toast or multi-grain English muffin with low-fat cheese
Precooked turkey bacon

The main point is to eat something to avoid slowing your metabolism down and overeating later in your day!

Success Comes From Support

2008-12-14T14:23:00.000-08:00

Do you have a friend that shares your goals and desire to get healthy? You may have differing specific goals, for example she or he wants to gain muscle definition and you need to focus on weight loss. Regardless of what your differing specific goals are, you both want to get healthy, which is most important. All plans to get fit and healthy should include making smarter food choices, cardiovascular exercise and strength training. You can do it together! You are more likely to be successful when you have someone to support you through the journey. Working out with someone else makes you less likely to blow off the hard work. Surrounding yourself with people who support your goals will inspire you to eat right, exercise consistently and stay motivated. Ok, maybe you do not have similar schedules and cannot work out together, you can still talk about your body transformation journey with the triumphs and frustrations that come your way. This will also help you stay motivated. When you go out to eat, dine with that person so you will stay accountable to each other. If you are tempted by foods, you can decide together what are the healthiest options.
You should also tell other people that are closest to you what your goals are. Those that truly care and love you will be supportive and help you along the way. You are not alone.
Even if you do not have people in your life that would make good partners, role models or fans, there are people out there that want to make the same choices as you. Seek them out by networking with co-workers, church members and neighbors. Maybe someone wants to hire a trainer but does not want to do it alone. That would be a perfect opportunity to connect with that person if you share a similar desire. If you surround yourself with people who support you and want to see you succeed, chances are you will.

You Are So Worth It!

2008-12-07T09:31:00.000-08:00

Change is uncomfortable and sometimes painful. It requires some struggle, but is so worth the effort. Every time you push yourself physically, you grow stronger and more confident in your abilities. It becomes easier each time, but you have to try. If you don't try, how will you know? You have to have faith in yourself to know you can achieve anything you put your mind to. You are so worth it!
There are many reasons that prospective clients hire me. It could be that they want to lose weight, strengthen their body for everyday movement, develop their core muscles or have visible muscle tone without flexing. The range varies, but the number one issue that most people need help with is the motivation to push them to the level they are seeking. Getting people on track is what I do, but the desire to change has to come from within.
When one struggles with change, there could be a myriad of reasons but two that have a very strong presence is fear and doubt. These feeling are very crippling psychologically, which limits abilities. For example, if you want to lose weight and have gone through the motions of starting, stopping and starting again you should stop and ask yourself, "What is really holding me back?"
Once you uncover your reasons, start the process of positive self-talks and know you can achieve change. Your thoughts are very powerful and drive you to action. If changing your body to be what you want has been a struggle so far in life, know that you can take that step. It starts from within because you are so worth it!

Why Bodyweight Exercises?

2008-11-30T12:24:00.000-08:00

Bodyweight exercises are the ultimate challenge for functional strength and I create a means for all of my clients to perform several of them during a session. Some examples are push ups, pull ups, dips, squats, walking lunges, split squats and mountain climbers, to name a few. Everyone has varying strengths and capabilities so I program what works for each individual to challenge them.
A few weeks ago I started a client and she stated, "My ultimate goal is to be able to do a pull up." This was interesting because the common goal is to lose weight, increase energy or move better. If you think about it, you perform bodyweight exercises everyday. You carry your body weight as you walk, get in and out of a car, walk up a flight of stairs and stand up from a chair or commode. If your body weight has increased and you are finding it harder to walk the flight of stairs, get in and out of the car or get up from a chair, it is so important to strengthen the muscles that functionally move you. That is why I challenge all of my clients, no matter what level they are to move their body weight. What also strengthens during these exercises is the core. This area of the body has to be strong to keep you balanced and maintain a strong spine. (I am keeping this short and simple) You walk taller and are lighter on your feet when your core is strong. The same client that had the goal of doing a pull up, stated she was more mindful of pulling her tummy in (engaging the core) and felt more balanced going up stairs. This was after two weeks of sessions. Another client stated that after a week, she was able to stand from sitting with greater ease.
The reason I teach the proper form of bodyweight exercises is because you can do them anywhere and anytime. No equipment required . . just you. The hope is that my clients are performing these exercises on their own for continued strength development to maintain the fit individuals they have become or will become.

Taking Control During the Holidays

2008-11-22T09:42:00.000-08:00

Last weekend I had an at-home dinner with girlfriends that always provide excellent company. The hostess is a dynamic and wonderful chef who loves to create delectable cuisine and serve you. Everything was delicious, as expected, but as I think about my experience in that setting and how most folks will sit down next week for Thanksgiving with a similar setting, I felt the need to chat about it.

During our dinner, we had wonderful conversation and how I felt after the meal was important to discuss. I was very full and slightly miserable because I know I overate. This is very common for people when they dine out or during upcoming holiday gatherings and dinners for Thanksgiving and through the New Year. I found myself talking, drinking, eating and talking then sipping and picking. I call this mindless consumption. All courses were served, so I did not control my portions. Although I left food on my plate (which was ingrained in me as sacrilegious), I still ate more than I should because I do not like to waste food (especially during these times).

As you sit down to eat during the holidays, it will bring feelings of joy to be with family and friends, but it can also bring anxiety. This is because you may be surrounded by unhealthy food choices and you fear you will indulge and overeat. This is very common for those that are currently trying to lose weight and have the goal in the back of their mind that they need to start after the holidays. If you are trying to lose weight, you want to start by adopting the following habits TODAY. You can avoid letting your fears turn in self-fulfilling prophecies.

Before going to parties or large sit down meals, drink at least 16 ounces of water. This will fill you and your desire to eat as much will be reduced.
Watch your food portions during these events. If someone offers to serve your food, politely decline. They probably will not have an idea that you want to lose weight and will not be mindful for you. YOU have to take charge of your weight loss, starting with smaller portions. If you cannot serve yourself, do not feel obligated to eat everything on your plate.
If you are at a party and they have large and small plates, use the smaller plate.
When you are done with your food, put your napkin in the plate or remove the plate, so that you will not feel the urge to eat more than you need to.
If there are multiple desserts, choose one. You should have a serving that allows a taste but not consumption of too much. Remember to serve yourself rather than letting someone serve you, if possible.
Finally, instead of lounging and letting the food sit while digesting, it would be optimal to let it digest with a nice 15 minute walk with your family or friends. Every person's setting will vary, but it would be something to consider to get your body moving.

The bottom line is that you have to control you, as no one else will. You will probably go to dinners and holiday gatherings for the rest of your life faced with the same temptations. Do you hide from them? No, you face them and succeed. Don't wait to start after this New Year. Start your journey to a healthier you today!

Eating Healthy on a Tight Budget

2008-11-16T16:59:00.001-08:00

Let's face it, we are in tough economic times. One may think that eating healthy is a challenge to your expenses, but I am as frugal as they come and look to cut corners all the time. There are options for fresh food items and ideas to keep your refrigerator and freezer full without breaking the bank. Here are some suggestions:

Use your local Garden Farm Market for a lower cost on fresh fruits and colorful vegetables. You can also buy yams and sweet potatoes, which are a great source of fiber and vitamin A.

In the supermarket, you can purchase store brand brown rice for a whole grain and canned beans as another source of fiber and protein. Frozen fruits and store brand frozen vegetables are also very economical in lieu of fresh options. When buying meats, stock up when your favorite choices go on sale!

Finally, you can use the wholesale clubs for one stop bulk shopping. Many think since they do not have a big family, the food would go to waste. I buy for my family of two and I eat more than my husband. If you live independently, share the cost with a friend! With bulk shopping, you can save tremendously on meats. I buy chicken, fish and beef and definitely seen a difference in my food bill. The key is taking the time to portion the food for your freezer. When you are ready to cook, you take out what is needed. There are also fresh fruits and vegetables at the wholesale clubs. This would be a good option to share the cost if you live independently. Eating healthy on a tight budget is possible!

The Effects of Hard Work

2008-11-09T15:00:00.000-08:00

Whatever your goal is, exercise and changing your eating habits takes hard work and discipline. You may want to lose weight or tone up your arms to wear sexy tops or strengthen your body to be able to perform everyday functional tasks with ease. I enjoy when I see my clients doing the work that will help them reach their goals. Most people do no have a clue as to how strong they are or what their potential is. Workouts are supposed to be challenging and I regularly push my clients to their limits so they will realize their true potential. Just this week, I challenged a client to do body weight dips because I knew she was ready. She watched me demonstrate and then the doubt appeared in her face and in her comment. "Not sure I can do that." My job is to instill confidence in my clients so they can reach higher and do better. This creates results not only physically but mentally, as well. Once she got into position to do the exercise and executed a few reps, I heard, "Wow, I did not think I could do that. It was hard, but I did it." She was so empowered that she executed the exercise. Empowerment is an element that will be reflected in other areas of her life. The effects of Hard Work are amazing.

Avoiding Derailment While on Vacation

2008-11-02T12:24:00.000-08:00

Vacation. Something we all look forward to whether it is a car or plane ride away. You want to take a break from work or any other area of life that needs to be put on a shelf for a brief moment. This allows your mind, body and spirit to relax and energizes you for your return. One thing that cannot take a break is exercise or your healthy food choices. If you have been working on losing a few pounds or tightening a few areas, vacation is not the time to fall off track. Many times people feel they cannot go on vacation without blowing everything, but if you believe that, it turns into a self-fulfilling prophecy. If you have a plan in place before you go, you can have an enjoyable time and avoid derailment.
I just returned from a few days of vacation where I was well aware of the food temptations. I made a few choices that were not the best, however, I knew ahead of time that I would be exercising and packed my workout clothes. I also packed healthy snacks so that I would stay on track (as best as I could) with eating something every three hours. This would keep my metabolism in rhythm and not allow me to be overly hungry when ordering from a menu. The snacks I packed were tuna (in the foil pouch), Kashi cereal bars, Nature Valley Fruit and Nut bars and Motts Granny Smith applesauce. The applesauce did not make it past airport security, so to my dismay I watched them get tossed. I really did not think anything of it since my mother carried them with her on an airplane three months prior.
The main point is that healthy eating and exercise is my lifestyle and hopefully part of yours or you are getting there. Vacation does not have to be a derailment zone. Plan ahead. What are your healthy snacks going to be? Can I have dessert? Sure, however, when are you going to exercise? The choice is yours. You should always be thinking of how you will stay on course to maintain the fit you that you have become.

What Type of Exercise Do I Engage In?

2008-10-26T17:50:00.000-07:00

After teaching a strength conditioning class recently, a participant approached me and asked what type of cardio I do because of my physical appearance.
I explained that my body composition is primarily from strength training, a cross of various types of cardiovascular exercise and clean eating. I currently teach classes in step aerobics, cardio circuits, toning, Pilates and cycling. This keeps my workouts varied and as a result, works different muscles constantly. Every once in a while, I will return to a treadmill, stairclimber or elliptical machine. I also strength train and take yoga as a personal commitment.
I believe once you start a workout program, you have to alter it so that you do not get bored and possibly unmotivated. This not only includes your cardio workout, but your strength as well. You can change your exercises, repetitions, numbers of sets, tempo, and add plyometrics. If your body gets accustomed to a workout, it will stagnate and not progress.
Clean eating is the major component that changed my body composition. I have referenced it in several of my posts, so now I will explain. I competed in several Figure shows in 2002 and 2004. During my experience, I followed a very strict diet. I trained very hard of course, but never changed my eating patterns or food choices prior to that experience. I had always exercised, but noticed how much my body changed once I eliminated sugar, salt and added fats. After I competed, I did not maintain the “competition diet”, but I maintained the essence of it by eating small meals every three hours and eliminating many of the types of foods and snacks I was eating before such as saltines, cookies, whole eggs, butter, pork, breaded fish or chicken among many other things. When you eat clean, you have more energy and feed the body nourishment it needs. I have dessert every once in a while, however, I ensure that I eat more fresh fruit, vegetables and lean protein in addition to increased exercise the next day.
My main point is that an individual should engage in a workout routine that includes strength training with some type of cardiovascular exercise. Cleaning up your diet is the most important component to change your body composition. Combine the three and you will be on the road to a fitter you!

What Motivates Me to Exercise?

2008-10-11T13:38:00.000-07:00

As a personal trainer, I think it is very important to represent fitness and its positive way of life. I allow my clients and potential clients to know that I live the same way that I advise them to live. This is evident in the physique I maintain and test results received from annual medical exams, consequently from smart food choices and exercise. The only supplement I take is a vitamin, so everything is maintained naturally. Would you believe in a fitness professional to get results for you if they can not get results for themselves?
More importantly, optimal health is a primary goal. There is a plethora of benefits for exercise and clean eating that include emotional, social, physical and medical dimensions. This list includes the reduction of cardiovascular disease and hypertension; prevention of diabetes; lowering of blood triglycerides, cholesterol and incidence of cancer; reduced body composition and stress; an increase in a positive mood and self-esteem and improved musculoskeletal health. This is by no means an exhaustive list.
Currently, I have a family health history cloud that hangs over me. All of my immediate family members have hypertension. In addition, non-insulin diabetes and heart issues exist, however, no one is obese. One of my dear aunts passed away from breast cancer and I have two first cousins that survived the disease. So, I have a few health concerns in my genes and it definitely keeps me focused on my cardiovascular exercise, strength training and healthy eating.
The motivation to maintain good health has turned into more of a lifestyle. My professional goal is to allow all those that I come in contact with to understand why exercise and healthy food choices should be a part of their life, as well.

Essentials of Posture and Form

2008-10-11T09:54:00.000-07:00

When I train with my personal clients or teach strength conditioning classes, my primary goal is to ensure there is an understanding of correct form and posture when executing an exercise. In a class or one to one setting, my clients or participants are coached to develop an awareness on how they should hold their bodies, engage their core and squeeze the target muscle group. The creates an effective workout which only leads to results of toned muscles, weight loss and a sense of confidence and strength. For example, when performing a bicep curl, do you curl the weight all they way in toward your shoulder? Or do you curl it to about 5-6 inches away from your shoulder and squeeze the bicep? This is more effective because you lose your point of force as your hand comes closer to your shoulder with a limp wrist. When you stand or sit during an exercise, is your posture held erect? Are your shoulders back, your chest open and your neck in line with the rest of your spine? Training effectively is a science, which I assist everyone to understand and execute daily.

Fun Tips to Get Started with Exercise

2008-10-05T14:14:00.000-07:00

You know you need to get started with some type of exercise. What are some simple tips to get you there?

Wear or take comfortable shoes to work and take a walk at lunchtime. This is the perfect time of the year to get outside to breathe in some fresh air, clear your head and burn some calories. When you wear comfortable shoes to work, you are more likely to walk around and take the stairs, which is great for your body.
Add a new activity to your current workout routine. Changing your workout activities keeps exercise fun and challenging. Your body has to work harder to adapt to new activities and motions, research suggests a varied workout might increase your metabolism.
Everywhere you drive, park at the far end of the parking lot or several blocks away from your destination. Embrace the walk as your time for exercise.
Plan an outdoor activity with friends or family. Hiking, biking, playing tag or catch with the kids is a good plan, as long as you have fun.

How to Satisfy Late Night Cravings

2008-09-28T14:36:00.000-07:00

I recently received a question that many of us can relate to. If you are following dietary changes and reducing calories to lose weight, you may get a little hungry late at night. After you have consumed everything allowed for the day, the question is, "What can I eat?"
First thing, is to stay away from non-nutritious snacks. If it happens once in a while, it is OK to indulge in a low-calorie snack, even if you're at your daily diet max. Sip (slow consumption) a low-sodium vegetable juice or eat a serving of baby carrots or other colorful vegetable. Another option is to sip an 8-ounce glass of skim or soy milk. It is light and filling due to the protein content. Try to satisfy the night time crave with a maximum of 100 calories to avoid derailing your hard work of the day. If your night time hunger becomes regular, it means that you need to redistribute your calories during the day to ensure that you are eating every three hours.

Simple Changes Make a Difference

2008-09-21T09:56:00.000-07:00

If your goal is to lose weight, focus on a few pounds at a time by adopting some simple strategies:

One less sweetened beverage (about 150 calories each) per day can help shed approximately 16 pounds over the course of a year. Replace with water or other non-caloric beverages to stay hydrated.

Choose your calories by the company they keep. A little less fat and a little more fruits and vegetables mixed in any dish provides the volume of food you need to satisfy your hunger without as many calories.

Keep track of your portion sizes. Invest in smaller everyday plates and bowls. We know that food portions have been super-sized over the years but we hardly realize that our dishes have also grown to accommodate.

All of these strategies can be applied when attending parties or gatherings where there is food. Always keep these points in mind to stay on track for your weight loss.