Here we are right after the Christmas holiday and before New Years. The time when most are having the end of the holiday cookies, cakes and pies with anticipation of making that New Year’s resolution. You have been down this road before and enter January with intentions of eating better and maybe exercising, but for some reason in the past you have not been able to stick with it. Why? Everyone may have a different excuse, but usually it is because you are not ready for the change you need to make.
In our society now, it is apparent that it is comfortable to be overweight and obese. With an average of almost 1 in 3 Americans considered overweight or obese, the numbers do not lie. It usually takes a medical scare such as a diagnosis of high blood pressure, the onset of diabetes, high cholesterol or even worse such as a heart attack for people to wake up and realize that your health and well-being is so much more important than the taste of the comforting foods you are consuming. The human body is not meant to carry an extra 40-50 plus pounds. If you are one of those that is carrying the extra weight, you know how you feel when you are moving. It is harder and your joints are probably telling you so. Even if you are carrying an extra 10-30 pounds from your normal weight, you feel it and you want to get back.
So, how do you ready yourself for change? That is something that you have to search for within and answer for yourself. What value do you have on your health? Do you have children and grandchildren to be healthy and strong for? What about feeling healthy and good just for you? You have to feel you are worth the change and hard work it takes to get there. I wrote an entry entitled, Weight Loss Strategies on August 31, 2009. I provide 5 tips to get and stay on course. If you have put on some pounds over the years, realize that it is not going to come off in a few months. You have to be patient, take your time and understand that an average of losing 2 pounds per week is normal. You may fall off the wagon a few times, but you have to pick yourself up and get back on. There are too many health issues and even deaths that could and can be prevented the natural way by changing the foods consumed and exercise. It starts with first making a decision for change and then sticking to it. Let’s get to it in 2010! Are you ready?
Saturday, December 26, 2009
Monday, December 21, 2009
A Quality Diet
If you want to improve your overall health, one of the simplest, quickest, and most effective changes you can make is to improve the quality of your diet.
Eating a healthful diet can help you feel energetic, lose weight or maintain a healthy weight, and boost your immune functioning — these effects are almost immediate. Other long-term benefits include reducing your risk of certain cancers, avoiding obesity, and reducing your risk of diabetes.
The Basics of a Quality Diet
Improving the quality of your diet isn’t complicated. Take the needed steps to incorporate the following strategies. Of course, the sooner you start, the healthier you’ll feel, but you can go at your own pace:
Learn the basic principles of good nutrition. You should focus on consuming a diet that is based on whole grains, vegetables, and fruits. It is also important to include some low-fat dairy products, fish, lean meats (free of hormones and steroids), and healthful oils into your diet. Limit the amount of less-than-healthful foods you consume. Try to keep foods that don't fall into any these categories, such as processed snack foods and sweets, to a minimum or eliminate altogether.
Load up on fruits and vegetables. Include fruits and vegetables with every meal — yes, even breakfast. 100% fruit juice tends to be higher in calories than whole fruit, so you should limit juice drinking to eight ounces per day.
Make gradual changes. You don't have to overhaul your diet all at once. According to the U.S. Department of Agriculture (USDA) Center for Nutrition Policy and Promotion, taking small, gradual steps over time to improve your diet and lifestyle can do wonders for your overall health.
Focus on variety. You should get a good mix of foods from the basic food groups — grains, vegetables, fruits, oils, milk, and meat (free of hormones and steroids) and beans.
Eat the right number of servings for you. You can personalize the number of servings you need from each food group according to your age, gender, weight, height, and physical activity level with the USDA's MyPyramid Plan, www.mypyramid.gov. This is an easy way to find out how much of each food group you should eat daily.
Think moderation. It is not necessary to deprive yourself of the foods you love, even if they aren't the most healthful. Instead, just limit foods that contain more added sugars and solid fats, and make sure the majority of the foods you eat are the healthful ones.
Eliminate processed foods. I suggest that you try to eliminate the intake of processed foods, and instead focus on consuming more whole foods. For example, almonds and an apple would be a better snack choice than a breakfast bar, which while rich in fortified nutrients also contains a lot of preservatives and often less fiber.
Minimize white foods. You should eat fewer white foods— white bread, pasta, and rice. Instead select more whole-grain foods — whole wheat breads, pasta and brown rice, which are naturally more complete in nutrients and contain more fiber.
The general concepts of healthful eating are the same for everyone: Aim to consume a good mix of foods from each of the different food groups. You’ll feel great today and for many tomorrows to come.
Eating a healthful diet can help you feel energetic, lose weight or maintain a healthy weight, and boost your immune functioning — these effects are almost immediate. Other long-term benefits include reducing your risk of certain cancers, avoiding obesity, and reducing your risk of diabetes.
The Basics of a Quality Diet
Improving the quality of your diet isn’t complicated. Take the needed steps to incorporate the following strategies. Of course, the sooner you start, the healthier you’ll feel, but you can go at your own pace:
Learn the basic principles of good nutrition. You should focus on consuming a diet that is based on whole grains, vegetables, and fruits. It is also important to include some low-fat dairy products, fish, lean meats (free of hormones and steroids), and healthful oils into your diet. Limit the amount of less-than-healthful foods you consume. Try to keep foods that don't fall into any these categories, such as processed snack foods and sweets, to a minimum or eliminate altogether.
Load up on fruits and vegetables. Include fruits and vegetables with every meal — yes, even breakfast. 100% fruit juice tends to be higher in calories than whole fruit, so you should limit juice drinking to eight ounces per day.
Make gradual changes. You don't have to overhaul your diet all at once. According to the U.S. Department of Agriculture (USDA) Center for Nutrition Policy and Promotion, taking small, gradual steps over time to improve your diet and lifestyle can do wonders for your overall health.
Focus on variety. You should get a good mix of foods from the basic food groups — grains, vegetables, fruits, oils, milk, and meat (free of hormones and steroids) and beans.
Eat the right number of servings for you. You can personalize the number of servings you need from each food group according to your age, gender, weight, height, and physical activity level with the USDA's MyPyramid Plan, www.mypyramid.gov. This is an easy way to find out how much of each food group you should eat daily.
Think moderation. It is not necessary to deprive yourself of the foods you love, even if they aren't the most healthful. Instead, just limit foods that contain more added sugars and solid fats, and make sure the majority of the foods you eat are the healthful ones.
Eliminate processed foods. I suggest that you try to eliminate the intake of processed foods, and instead focus on consuming more whole foods. For example, almonds and an apple would be a better snack choice than a breakfast bar, which while rich in fortified nutrients also contains a lot of preservatives and often less fiber.
Minimize white foods. You should eat fewer white foods— white bread, pasta, and rice. Instead select more whole-grain foods — whole wheat breads, pasta and brown rice, which are naturally more complete in nutrients and contain more fiber.
The general concepts of healthful eating are the same for everyone: Aim to consume a good mix of foods from each of the different food groups. You’ll feel great today and for many tomorrows to come.
Friday, November 27, 2009
Are You Performing Your Exercises Correctly?
So you are one of the hard working, dedicated individuals, which have been working out on your own for some time. You took the initiative to get started and have been maintaining it for a while. You have been doing some type of cardiovascular routine that has allowed you to shed a few pounds and decided to start working with strength equipment. You may have bought a book, magazine, searched on-line, watched a DVD or FitTV for tips and feel you are pretty good with it. However, sometimes you have to take a step back and ensure that you are doing those exercises correctly.
I met a woman this week that came to one of my fitness classes for the first time. Since I did not know her, I paid more attention to her than my regular attendees. I noticed her form was off during some of the exercises and assisted her along the way. When we finished class, I spoke with her to find that she likes to swim and run and started using a book to help her with her strength training.
There is commendation to individuals that want to start their own fitness regimen and research fitness tips from resources such as books, magazines, DVD’s, etc. The drawback is there is no one there to correct you when your body is out of alignment. These resources are guides, however, what you see in a book and how your body moves may be two totally different things. Let’s take the basic squat as an example. I asked her to do a squat as she normally would on her own. She proceeded by sitting and pushing her knees forward past her toes. This form will not only put pressure on the kneecap, which could lead to injury, but she is not engaging the muscles the exercise is intended for. Injury and inefficiency of exercise are two results when you do not have the proper form. Investing in personal sessions with a trainer will help correct the form and ensure she understands the basic fundamentals as she continues to work with weights. She can also continue to attend fitness classes to work with a "live" instructor to correct her form.
If you have already taken one step toward improving your well-being and health, you may consider taking an extra step to prevent injury and increase efficiency of your workouts. Proper form is so important when executing strength moves.
I met a woman this week that came to one of my fitness classes for the first time. Since I did not know her, I paid more attention to her than my regular attendees. I noticed her form was off during some of the exercises and assisted her along the way. When we finished class, I spoke with her to find that she likes to swim and run and started using a book to help her with her strength training.
There is commendation to individuals that want to start their own fitness regimen and research fitness tips from resources such as books, magazines, DVD’s, etc. The drawback is there is no one there to correct you when your body is out of alignment. These resources are guides, however, what you see in a book and how your body moves may be two totally different things. Let’s take the basic squat as an example. I asked her to do a squat as she normally would on her own. She proceeded by sitting and pushing her knees forward past her toes. This form will not only put pressure on the kneecap, which could lead to injury, but she is not engaging the muscles the exercise is intended for. Injury and inefficiency of exercise are two results when you do not have the proper form. Investing in personal sessions with a trainer will help correct the form and ensure she understands the basic fundamentals as she continues to work with weights. She can also continue to attend fitness classes to work with a "live" instructor to correct her form.
If you have already taken one step toward improving your well-being and health, you may consider taking an extra step to prevent injury and increase efficiency of your workouts. Proper form is so important when executing strength moves.
Sunday, November 1, 2009
Your Mind is SO Powerful
When it comes to eating, it is known that when trying to lose weight, eating habits are hard to break. All of my weight loss clients struggle with letting go of those favorite foods that seem to mean more to them than the weight they need to lose. Or the portions that are a little out of control or the late night snacks that make them feel better . . . or do they??? When talking to my clients, I find there is some underlying reason why there is a battle with food. I am not a psychologist, but I try to assist the best I can. Usually, when we overeat or what I call mindless eating, it stems from boredom, nervousness or not feeling so good about your self. There can also are times when you are at events or holiday gatherings surrounded by loads of food and you just do not know how to control your self. The key word is control.
I write this entry this week after a conversation with one of my clients. She was recently diagnosed with gallstones and needs to have her gall bladder removed. The subject of food is very applicable because there are certain foods that she cannot eat until the gall bladder is removed. She has to be conscious of what she eats because if not, she will be in searing pain. When we discussed how she has to think about her intake, she realized that once she removed certain items from her diet, she did not miss them nor did she feel any different (ie. hungry) from removing them. She had to think about it, which is what anyone that has a weight loss goal has to do.
When discussing a plan of action for the week with some of my clients, there are those weeks when I hear, “It’s my cycle(menstrual) week, so I know it’s going to be tough.” When you think and say this, you are already setting yourself up for failure and a green light to eat whatever because you think that your body needs something sweet or salty. Granted, this may be the case, but how much do you need?? Your portions can be controlled if you think about it.
As a personal trainer, I can push someone to fitness levels they thought they could not achieve. I also say, if you are going to take the time to exercise to try to make changes in your body, it is not going to happen unless you change how you eat. You can exercise all you want and wonder why is the scale not moving. Aside from any diagnosed health issues, it is probably because you have not changed your eating habits. If that is the case, you have to look inside yourself and ask if the food is more important than your health and what you want your body image to be. It’s your choice, think about it.
I write this entry this week after a conversation with one of my clients. She was recently diagnosed with gallstones and needs to have her gall bladder removed. The subject of food is very applicable because there are certain foods that she cannot eat until the gall bladder is removed. She has to be conscious of what she eats because if not, she will be in searing pain. When we discussed how she has to think about her intake, she realized that once she removed certain items from her diet, she did not miss them nor did she feel any different (ie. hungry) from removing them. She had to think about it, which is what anyone that has a weight loss goal has to do.
When discussing a plan of action for the week with some of my clients, there are those weeks when I hear, “It’s my cycle(menstrual) week, so I know it’s going to be tough.” When you think and say this, you are already setting yourself up for failure and a green light to eat whatever because you think that your body needs something sweet or salty. Granted, this may be the case, but how much do you need?? Your portions can be controlled if you think about it.
As a personal trainer, I can push someone to fitness levels they thought they could not achieve. I also say, if you are going to take the time to exercise to try to make changes in your body, it is not going to happen unless you change how you eat. You can exercise all you want and wonder why is the scale not moving. Aside from any diagnosed health issues, it is probably because you have not changed your eating habits. If that is the case, you have to look inside yourself and ask if the food is more important than your health and what you want your body image to be. It’s your choice, think about it.
Sunday, October 25, 2009
Your Natural Cup of Morning Joe
In the past few months, my schedule has been booked in the early morning hours with clients seeking to complete their workout session. What is early morning? It’s 5:30, 6:00 or 6:30 every weekday morning. Some of these clients are new and some have been with me for some time, however, the consensus is that this time of the morning works best not only due to family obligations later in the day, but they naturally feel more energized to get through the day.
The advantages of exercise are apparent. It can do everything from decreasing the risk of certain types of cancer, cardiovascular disease, hypertension, diabetes and obesity to improving sleep and lessening feelings of depression and anxiety. And yet, according to a recent report by the Centers for Disease Control and Prevention, only 45 percent of adults fulfill the surgeon general’s physical activity recommendation of 30 minutes of intense aerobic activity three times per week.
Exercise at any time of the day is definitely better than no exercise at all, but there are benefits of a morning fitness regimen. Studies show, as my clients will concur, that morning exercise revs the metabolism and jump-starts energy levels. It actually accelerates your ability to burn calories and gets endorphins flowing so that you are in a great mood, have greater acuity, less anxiety and are able to concentrate better.
In addition, people who exercise in the morning are more likely to keep up with their routine, as there is less of a chance for responsibilities to get in their way as the day gets busier.
If you have interest in getting your natural cup of morning joe, contact me: gail@simply-fitness.net. I am seeking interest for continuing the 6:00am fitness class at Artworks in Trenton on Tuesdays. The class is a combination of strength, cardiovascular intervals and Pilates designed to boost your energy and your spirit!
The advantages of exercise are apparent. It can do everything from decreasing the risk of certain types of cancer, cardiovascular disease, hypertension, diabetes and obesity to improving sleep and lessening feelings of depression and anxiety. And yet, according to a recent report by the Centers for Disease Control and Prevention, only 45 percent of adults fulfill the surgeon general’s physical activity recommendation of 30 minutes of intense aerobic activity three times per week.
Exercise at any time of the day is definitely better than no exercise at all, but there are benefits of a morning fitness regimen. Studies show, as my clients will concur, that morning exercise revs the metabolism and jump-starts energy levels. It actually accelerates your ability to burn calories and gets endorphins flowing so that you are in a great mood, have greater acuity, less anxiety and are able to concentrate better.
In addition, people who exercise in the morning are more likely to keep up with their routine, as there is less of a chance for responsibilities to get in their way as the day gets busier.
If you have interest in getting your natural cup of morning joe, contact me: gail@simply-fitness.net. I am seeking interest for continuing the 6:00am fitness class at Artworks in Trenton on Tuesdays. The class is a combination of strength, cardiovascular intervals and Pilates designed to boost your energy and your spirit!
Sunday, October 11, 2009
Food Choices When You Are Short On Time
Cereal, Salad and Soup. These are my quick staples for breakfast, lunch and dinner that you may consider.
Here is my plan:
For breakfast, I eat a serving of Special K with soy milk if I am not active teaching a class or working out that day or something a little heavier such as Go Lean Crunch if I plan to be more active. You always want to eat a healthy, multi-grain cereal low in sugar. I will supplement that with a piece of Ezekiel bread or whole-wheat toast. If I am still hungry, I will eat a piece of fruit such as an apple.
My morning snack may be yogurt or cottage cheese with dried fruit and raw almonds or walnuts mixed.
For lunch, I eat a salad based with spinach, red, yellow or orange peppers, red onion and either tuna, salmon or chicken breast with a light salad dressing. I will also eat a serving of whole-wheat crackers or a mini bagel.
My afternoon snack may be a serving of whole wheat pasta salad made with vegetables and light salad dressing.
For dinner, I eat a serving or two of a low sodium soup. Usually less than 600mg of sodium should be on the label. If I am very active in that day, I will usually eat both servings. I opt for Progresso or Campbell’s Select Harvest vegetable soups. It used to be that Healthy Choice was the only brand that made low sodium healthier soups, however, other brands have created better options.
If you notice, my food choices are low sugar, low sodium and low fat. I eat lots of vegetables and lean proteins with multi-grain options. You too can eat well and still be on time.
Here is my plan:
For breakfast, I eat a serving of Special K with soy milk if I am not active teaching a class or working out that day or something a little heavier such as Go Lean Crunch if I plan to be more active. You always want to eat a healthy, multi-grain cereal low in sugar. I will supplement that with a piece of Ezekiel bread or whole-wheat toast. If I am still hungry, I will eat a piece of fruit such as an apple.
My morning snack may be yogurt or cottage cheese with dried fruit and raw almonds or walnuts mixed.
For lunch, I eat a salad based with spinach, red, yellow or orange peppers, red onion and either tuna, salmon or chicken breast with a light salad dressing. I will also eat a serving of whole-wheat crackers or a mini bagel.
My afternoon snack may be a serving of whole wheat pasta salad made with vegetables and light salad dressing.
For dinner, I eat a serving or two of a low sodium soup. Usually less than 600mg of sodium should be on the label. If I am very active in that day, I will usually eat both servings. I opt for Progresso or Campbell’s Select Harvest vegetable soups. It used to be that Healthy Choice was the only brand that made low sodium healthier soups, however, other brands have created better options.
If you notice, my food choices are low sugar, low sodium and low fat. I eat lots of vegetables and lean proteins with multi-grain options. You too can eat well and still be on time.
Sunday, September 27, 2009
Exercise When Not At Home
In my last entry, I talked about making better choices for food when bad options are in front of you. I was away for the weekend for a wedding where some of my choices were out of my control. When you travel your best options are always in your refrigerator or cabinets. However, you can get to a point of comfort to leave for a vacation even when you are changing your body and health for the better. Always remember your goal and your better choices will prevail. Stay strong mentally and it will happen.
We know the other component of fitness is exercise. This too should not take a break when you travel or are on a vacation. When planning for the weekend wedding, I was not sure what exercise equipment I would have access to, so I always prepare. Planning and preparation is important. Scheduling exercise is important. Since we were traveling by car, I was able to carry a few resistance tubes, a door attachment for the resistance tubes and a jump rope. When I travel by plane, I can easily pack one tube, the attachment and the jump rope. There should not be a reason to get off track. An away-from-home workout can consist of exercises with the tubes and several body weight exercises such as; squats, split squats, walking lunges, push ups and abs. There are also many other leg exercises that can be executed on the floor along with abdominal exercises. For that, all you need is a towel.
My point is that when you are away from home don’t panic. You can have an effective workout that travels with you to stay on course for your fitness goals. Again, changing you is about the choices you make. This is with food and with exercise.
We know the other component of fitness is exercise. This too should not take a break when you travel or are on a vacation. When planning for the weekend wedding, I was not sure what exercise equipment I would have access to, so I always prepare. Planning and preparation is important. Scheduling exercise is important. Since we were traveling by car, I was able to carry a few resistance tubes, a door attachment for the resistance tubes and a jump rope. When I travel by plane, I can easily pack one tube, the attachment and the jump rope. There should not be a reason to get off track. An away-from-home workout can consist of exercises with the tubes and several body weight exercises such as; squats, split squats, walking lunges, push ups and abs. There are also many other leg exercises that can be executed on the floor along with abdominal exercises. For that, all you need is a towel.
My point is that when you are away from home don’t panic. You can have an effective workout that travels with you to stay on course for your fitness goals. Again, changing you is about the choices you make. This is with food and with exercise.
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