Every Fitness Journey Starts With a Simple Step

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

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:

1. Precooked hard-boiled egg whites
   
2. Celery sticks with a tablespoon of natural peanut butter
3. Single serving of yogurt or cottage cheese
4. Fresh fruit
5. Whole wheat toast or multi-grain English muffin with low-fat cheese
6. 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

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!

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?

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

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

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

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

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?

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?

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

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

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

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

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.

Is It The New Year Yet?

Every year after the December holidays, most people resolve to take control of their lives and start exercising and/or dieting. We want to get past the overindulgence of the holidays leading up to the new year. We start with extra candy at Halloween, a little extra stuffing or mac and cheese at Thanksgiving and then a few extra cookies at work or desserts at holiday parties during Christmas. There are so many resolutions that are made in January and then fall apart very quickly.

How do you resolve the pitfalls and why not start now? If you go into the next three months with a mindset to start now, you may avoid putting on extra pounds (on top of current weight) that you will have to lose starting in January. Here are some tips:

Set realistic goals
When deciding to make a change, the first step is to set realistic goals. Making unrealistic or inflexible goals is one of the reasons so many people abandon their plan before it starts. If you want to lose 50 pounds, you have to start with the first 5 in a realistic time frame. Get past that hurdle and move on.
Create a step by step plan
Setting your goal is your starting point. Breaking the goal into smaller manageable steps is one key to success. Focus on day to day behaviors that will help you achieve your long term goal. Choose simple activities that you can track each day or week. For example, if you want to start exercising decide which days in the week your are going to add that time in. Schedule it and stick to it.
Share your goals with friends or family
Avoid keeping this goal to yourself, especially if you have struggled with it in the past. Enlist support from your friends or family. It is much easier to keep on track with your workout or dietary changes if you have a buddy. Sharing can help you feel more accountable for your behavior and therefore more motivated to achieve your goal.
Stay flexible
Flexibility is another key to success. Expect that your plan will change. When there are occasional setbacks, be willing to make adjustments as needed to get back on track.

Let your New Year's resolution start now and avoid all of the extras!

Protein Demystified

So, you think you need to consume protein for various reasons the media has implanted in your head. Could it be that you need it for energy or an increased amount to lose weight ascribing to the Atkins or South Beach diets? Let's chat.

Protein is one of the nutrients the body needs in its diet to provide the raw material to make all the various types of proteins the body needs. These body proteins provide important structural and regulatory functions. In some cases, protein is used for energy, but it is the last resort as the body will access carbohydrates first.

Protein needs vary with life stages. Growth during childhood and pregnancy increases protein requirements. When a person is healthy in other stages of life, the requirements are standard. If you look at the nutrition label on food items, the amount of protein is always listed in grams. The amount of protein a person needs is based on their weight. In general, the average person needs about 0.8 grams of protein per pound of body weight. To calculate, convert your weight in pounds to kilograms to be relative to grams. Divide your weight by 2.2 and then multiply by 0.8 to calculate how many grams of protein you need per day. For example, someone that weighs 165 pounds will need no more than 60 grams of protein. Take (165/2.2)*0.8=60. When you are an athlete or exercise and strength train frequently in a week, the requirement increases.

Unfortunately, as Americans we tend to over consume protein. Adequate protein intake is essential, however, protein excess may be a concern. This concern arises especially when the protein source is an animal. The saturated fat and cholesterol content will be higher, which can have negative health implications. Try to consume more vegetables with reduced sources of animal protein.

To give you an idea the protein content of food, here is a sample list:
1/2 cup vanilla soy milk 3 grams
3.5 oz chicken breast 29 grams
1/2 cup kidney beans 9 grams
1 slice American cheese 4 grams
1/2 cup pasta 7 grams
1 hard boiled egg 6 grams

The protein grams add up quickly, so be cognizant to consume what you need for a healthy you!

So, What Do I Eat?

I often get the question, "So, what do you eat?" This stems from conversation as I thread nutrition and diet into the whole fitness picture for my clients. Strength training is necessary, however, if anyone wants to change the composition of their body, changing how you eat must be a part of the process. One will not be successful without the other.
I truly practice what I preach by keeping with whole grains, lots of fruits, vegetables, fish, fowl with minimal dairy and fats.
The key is trying to keep the menu varied to refrain from getting bored. I eat every 3 hours and depending on my schedule, I eat a minimum 4-5 times a day.
My typical day will start with breakfast EVERYDAY which comes after waking up at the same time. These are important points with getting your body into a rhythm for consistency.

Breakfast choices: Kashi Cinnamon Harvest cereal (high fiber shredded wheat) with soy or rice milk. I also like Kashi Go Lean Crunch. There are many low-fat/high-fiber cereal choices in the market. On another day I may have egg whites, turkey bacon and whole wheat toast, or oatmeal with fruit. Water or OJ as my drink choice.

Snacks (minimum 2 times per day): If I am on the road, I carry my snacks with me at all times. I carry raw almonds, applesauce cups (no sugar added), yogurt, Nature Valley trail mix bars, mini-bagels, edamames, popcorn or dried fruit.

Lunch choices: Spinach salad with vegetables, tuna (in the pouch or packed in water) or legumes (such as black, pink, white or red beans). I may also eat a whole wheat wrap with fresh deli meat or preferably chicken or turkey breast.
A strawberry and banana smoothie made in my blender is a treat.

Dinner choices: Brown, basmati or wild rice or whole wheat couscous. Baked yams are a great source of fiber. Any type of vegetable. I am a fan of broccoli, carrots and asparagus. My protein is either grilled chicken breast, turkey breast, salmon or tilapia. When it gets cold outside, I will add a Healthy Choice soup.

There you go! This is just a sampling, but I make sure I have all of my food groups included in each meal with lots of water! Eating every 3 hours is important to maintain blood sugar levels to keep your energy level up and to aid in your body's rhythm of staying fit!

The Little Voice Within

Today is Saturday and my day to exercise. When I teach classes or personal train with a client, that is not my workout, it is my clients' or participants workout, so I have to find time for me. I usually take a boxing class because it is different and outside of my comfort level. It is very new to me and something I would not do on my own. (can you relate?) A little voice crept up in me today and tried to keep me home because I was feeling a little lazy. (sound familiar?) Then I had another voice tell me to go, get out and have fun with it. I even had a telephone call right before I left from a cousin that loves to chat. He could have kept me on the phone for another 30 minutes, but I cut the conversation short and told him I had to take my boxing class. When I was finished with my workout, I was glad I did because I had fun and felt energized. My point is, we all have those inner voices that will challenge you to keep you on the couch and from not moving forward. Ultimately, listen to the positive voice within, keep moving toward your fitness goals and a healthier you!

Good Carbs, Bad Carbs?

I have conversations about nutrition with my clients on a regular basis. The initial thoughts when it comes to carbohydrate intake is that, "I need to stay away from carbs". This arises from the thought that carbs are only bread, rice and potatoes. This is only partially true because fruits and vegetables are also carbohydrates. The total amount of carbohydrate intake for someone that is sedentary is about 45-65% of the total calories you consume in a day. Ok, lets just put it at 50% When you start adding consistent exercise, that number increases to 55-60%. If you view this on a per meal basis, your plate should consist of 1/2 carbohydrates. Now, if you originally thought carbs were only bread, rice and potatoes - I can understand the alarm. Take a look at www.mypyramid.gov and click on Inside the Pyramid. This is the governments assistance on proper nutrition where you can get a better understanding of the food groups and assess your food intake and physical activity. In MyPyramid Menu Planner, input your height, weight, age and level of physical activity to find how many calories you need to consume in a day. It will also provide suggestions on the amounts of each food group you should consume and the portions. Final thought, if you are not eating a lot of fruits and vegetables, one should increase the amounts but maintain a consumption of whole grains, as well. Carbohydrates are the primary source of energy, so they must be consumed . . but in a smart way.

How Many Calories Do You Need?

Finding how many calories you should eat each day is not as hard as many of us make it out to be. Most people who spend time trying to find the exact amount of calories they should eat either go on food binges which throws water on their metabolism fire, or chronically undereat because they never believe they can truly eat that much and lose weight.

Before I explain how to come up with a good calorie range for you to lose fat, I want you to stop and do a couple of things:

1. Get out your food journal. Yes, you need to log what you eat if you have not done so. Give yourself 3 days to really pay attention to what you are eating, how many times in the day you are eating, the time of day and the approximate amount. This can be hard because we sometimes underestimate our serving amounts. Be honest with yourself. Purchase a journal or just write it in a notebook so that you can have a good vision for what you are actually putting in your mouth. Many people will look back after those few days and say "Wow! I ate that?"

2. Accept the fact that to lose fat and not just weight you have to eat. I don’t want a single person trying to lose fat by starving or undereating and feeling miserable.

3. Your goal to lose weight is to create a daily 500 calorie deficit by combining calorie reduction with daily activity. If you cut 3500 calories in 7 days, you will lose 1 pound naturally and effectively.

Determine Your Daily Caloric Intake

We will estimate your daily calorie needs to maintain your current weight.

• Take your present weight and multiply by 11. That number covers your metabolic needs for the day if you are presently sedentary. If you are a recreational athlete or weekend warrior, multiply your weight by 12. If you weigh 140 pounds, you need about 1540 calories per day if you are sedentary. If you are an inactive 200 pounds, you need 2200 calories per day of NUTRIENT DENSE foods. Did I say nutrient dense? What does that mean? Foods that provide have a higher nutritional value and content such as your fruits, vegetables, lean meats, whole grains, low fat dairy with minimal added fat intake. Good fats from sources such as olive oil, RAW nuts or salmon is where your fat intake should come from.
• To create your calorie deficit, subtract 500 calories from your maintenance number on non-workout days and 200 calories from your number on workout days.

Your goal is to create the bulk of your deficit through your activity and not through reducing the energy you put into your body. For calculations above, I factored in you will burn on average about 300 calories per workout. That could be 30 minutes or running or 45 minutes of walking. You have to include strength training to build lean muscle, as well. This will help burn calories at rest.

Dieting Truths

Low calorie dieting slows your metabolism, making it progressively more difficult to lose weight and keep it off. The failure rate of most diets is very high, yet people continue to try one after another, always hoping that each new scheme will provide the solution. If you’re a veteran of the diet selections (Atkins, South Beach, cabbage), the answer to your dilemma is muscle. Let’s examine why diets fail and how strength training and a healthy appetite can increase your metabolism.

Dieting fails due to a combination of hormonal changes, muscle loss, and frustration. When your body consumes fewer calories than it should, the natural response is to conserve fat. This may have been important for your distant ancestors trying to survive a famine, but the "starvation response" and its associated hormonal changes make life challenging for many dieters.

If dieters consume fewer calories than they should for a long period of time, the body begins to break down muscle tissue for fuel. When protein is broken down, it releases nitrogen. Your body will quickly wash away the nitrogen by releasing water from tissue cells, causing an immediate reduction in water weight and a noticeable drop on the scale. Sound familiar? However, water and muscle loss is nothing to sing about. The water weight will be quickly return as soon as you consume fluids, and the missing muscle can wreak havoc on your metabolism for a long time.

Muscle is a metabolically active tissue. It requires a certain number of calories each day to maintain itself. Therefore, the more muscle you have, the more calories you burn even when you’re just sitting around. As your muscle mass drops, so does your daily calorie requirement. For example, a dieter loses 5 pounds of muscle (along with 10 lbs. of fat) on a strict diet. Suppose each pound of muscle had been burning 50 calories a day during inactivity. Those 5 pounds of muscle had been burning 250 calories a day. With this muscle tissue gone, the dieter must now consume 250 fewer calories a day in order to maintain that weight-loss.

However, most dieters won’t maintain the starvation routine for long. They’ll eventually return to their old eating habits. When this happens, the weight eventually returns. The problem is that while they lost both muscle and fat during the diet, they will gain back mainly fat when not exercising. So, even though they may weigh the same as they did when they started, they now have a lot more fat and a lot less muscle than they did before the diet. This means the metabolism is slower and the calorie requirements is lower.

The solution to this dilemma is an active lifestyle that includes aerobic exercise, a weight-training program, and a healthy diet. What is a healthy diet? A healthy diet is based around whole grains, fresh fruits and vegetables, and lean protein. A healthy diet keeps your metabolism in high gear with 4 to 6 small meals a day. No food is off-limits, but consumption of sweets and high fat junk food should be reduced. A healthy diet is realistic and permanent; not something you endure for a short 3 month period and them go back to eating "normal". It is truly a LIFESTYLE instead of a "diet".

During strength training it is possible to get smaller and not lose much weight or even slightly gain 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 on your body. You are losing inches at this point instead of pounds and your clothes will start to feel different. Rely on how your feel and look. The scale can be misleading and discourage you when you are doing a great job.

The final note is that you want to make healthy and positive changes rather than punishing your body and your spirit with low calorie consumption. Your goal is the healthy body of a naturally lean person who can enjoy what they eat.

Getting Started With Exercise

For the person new to the idea of fitness, the word exercise can conjure up images of sweat and discomfort. The initial thought could be that the negative outweighs the positive for the upcoming experience. However, whatever your reason to add fitness to your life there can only be positive results of the journey.
The benefits of exercise are numerous and will improve your health both physically and mentally. You will start to feel better by having more energy and reducing stress. Your body composition will start to change by losing inches first, then pounds. You will gain strength, endurance and flexibility to manage your everyday movements. Without realizing it, your self-confidence increases and you feel positive about the changes your are making to improve your overall health and well being.