New Year, BETTER YOU!

The period of time between October 31^st and January 1^st, also known as “the holidays”, is one of the toughest for people. Particularly when it comes to diet and exercise. Trust me, even as a personal trainer, I have difficulties not indulging too much and getting enough exercise through this time period. It is a well know fact that the average person will gain anywhere from 2 to 5 pounds through the holiday season. And not always be able to lose it.

As we move into 2015, there are a few things you need to remember.  First, whatever you did or did not do in 2014, particularly during the holidays is past. You need to look forward and not backward at whatever mistakes, missteps or things you did or did not do.  The thing to do is get back on track immediately.  You will need to make a plan, avoid excuses and change your expectations. Demand only the best from and for you!

Second, remove the wrong to make it easier to do the right. In other words, eliminate temptations from your daily activities. Spend less time in front of the computer or the TV. Throw out the junk food remaining from the holidays. Throw out coupons to fast food places like Pizza Hut, McDonalds, etc.  Instead go out for a walk, eat more fruits and vegetables. If you go out to eat, make it a good restaurant and not a fast one.

Third, as you list your goals, don’t have too many. Too many goals makes it difficult to achieve even one. List three BIG goals and focus on them. Think of three actions you can take towards those three goals. Once you have achieved those goals then move one to the next three. 

Let 2015 be the year of a healthier, fitter and happier YOU!

Actions to a Better YOU! in 2014!

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While debating whether to go to the gym for a workout or outside for a run, I was looking at my goals for 2014. They are goals that I know I can reach, but something was missing, then it hit me…what actions will I take to achieve these goals.  Many times we, myself included, make New Year’s Resolutions and Goals that are to broad and in the process of trying to reach these very broad goals, we do too much and ultimately fail.  This applied to just about anything in life, but is particularly true of weight loss.  In one shot we are going to do some type of cardio daily, lift weights 3-4 times a week, cut back our calories, go cold turkey on whatever food or beverage is our downfall, etc.  Sound familiar.  I know I can relate. These are great things to do, but when attempted all at once, not very sustainable and eventually will lead to failure. Dr. John Berardi has stated that studies show if you want to make one change in your life, you have an 85% change of success, change two or more things at once and chance of success drops to 35% and eventually zero.

So, while still debating what workout I am going to do, I’ve never been good at making quick decisions, I am going to share with you a way that you can set goals and actions and successfully achieve them. It’s an idea that was shared by a fellow trainer Chris Shugart at a conference I attended this past year.  Yes, I actually learned something outside of exercise at a conference, go figure :). He referred to it as the goal snowball.

1)   List five or six behaviors you need to improve or change to reach your goals. What do you need to be doing that you're not doing? What bad habits do you need to kick? What good habits do you need to instill?

2)    List these things from easiest to hardest.

3)    "Maintain" all your other goals and focus your attention on the first thing on your list (the easiest one.) Spend two weeks just focusing on achieving that goal so that it becomes a habit.

4)   Once that change has been made and ingrained, move up to the next item on your list and focus your efforts there.

5)   One by one, knock out these changes and/or goals.

For example: Maybe you sleep late. First goal might be to get up 30 minutes earlier every day. Second goal might be to go to the gym as soon as you wake up. Third goal may be to go to the gym four times a week instead of three. Fourth goal may be to make sure you always eat breakfast. Fifth goal? Reduce portion sizes at 3 out of 5 meals...and so on.


So in 8-10 weeks you're getting up earlier - never missing a workout, have done an extra ten workouts, and eaten breakfast everyday, while consuming less calories overall. These goals would "snowball" into a bigger overall effect with long-term success whereas trying to do all things at once would likely result in short term failure.

Weight loss is never easy…there is no easy fix, no instant gratification, so go easy on yourself and make your healthy changes, lifestyle changes.  Make 2014 not about a new you, but a better YOU! And make it stick!

HAPPY NEW YEAR!

ps: I have decided to....hmph...just when I thought I had decided. 

New Year...BETTER ME!

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As I sit here at my desk looking at the calendar, I can’t believe we are three days away from 2014. Where in the heck did 2013 go? What did I do to make a difference in my life and career? As a personal trainer, I am always telling people to exercise, eat right, focus on this, stop with the excuses, etc., etc., etc.  As I reflect back on the year, I can’t help but wonder how well I’ve practiced what I preach.

I realize that when I’m talking with a client (whether current or prospective), friends and family about diet and exercise, I am talking to my self as well. When I tell someone to stop drinking soda or cut down on the booze, I’m talking to myself. When I talk to someone about fitting in exercise only if it is 10 minutes a day, I’m talking to myself. When I tell someone to cut out the processed food, I’m talking to myself. That’s what I love about my job as a personal trainer, I don’t just help other people, I am a constant reminder to myself to eat right, exercise, and try not to let stress get to you.  Sometimes I do these things very well, other times, not.  And I’m not afraid to admit that. I may be a personal trainer, but I’m also human. J

My goal in 2014 is to do all of the things I tell my clients to do better than I did in 2013.  I do not want a New Me…I want a Better Me! My slogan for 2014, IT STARTS WITH ME!!!!! 

Do You Know Your Metabolism?

It can be very confusing for people to figure out the number of calories needed daily or "rate of metabolism" and its affect on weight loss.  Let's see if I can shed some light on the subject...

The first step in determining how many calories you need to consume each day isn't just figuring out how many minutes you spent on the stair-climber at the gym, but rather what your metabolism is.

What is metabolism? Simply stated, metabolism is the rate at which your body burns calories while at rest.  Or, another way to look at it, the number of calories you'd burn if you stayed in bed and slept all day. A person's BMR decreases as they age, therefore you need to be more active to burn the same amount of calories that you naturally burned at a younger age. The BMR calculation below uses height, weight, age and gender to determine your resting calorie count.

Since your BMR (basal metabolic rate) or metabolism, is the number of calories you need to fuel your body's basic energy needs at rest, it is also necessary to have an honest idea of how active you are to determine your total daily calorie needs. A person can figure on needing 20-90% more calories than your calculated BMR. Here's how to calculate your energy needs:

1. First, find your basal metabolic rate (BMR) by using this equation:
  
o Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches ) - (4.7 x age in years)
    o Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

2. To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
o If you are sedentary (little or no exercise): BMR x 1.2

o If you are lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
 
o If you are moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55

o If you are very active: BMR x 1.725
  
o If you are extra active (very hard exercise/sports and physical job or 2x training): BMR x 1.9

The number you get is the number of calories you need to eat in order to maintain your current weight. Decreasing that number by 500 calories per day is a good place to start if you want to lose about a pound per week.

If you want to do a quick estimate without a computer or calculator, a rule of thumb is that most people generally need a daily caloric range of somewhere between 7 and 10 calories per pound for long-term weight loss success, with a minimum of 1,200 calories per day.

Quick Tip: To make this complicated process easier, there are several reliable websites that have calorie need calculators. All you need to do is add in your age, gender, height and weight, and activity level. Online BMR calculators, such as the one from the Mayo Clinic, will do the math for you! WebMD also has a fun tool that will calculate your BMI and provide additional information.

You snooze, you lose...literally

I'm sure that everyone has heard the phrase "You snooze, you lose". Well those words are truer than you realize. Particularly if you are looking to lose weight and belly fat.  In fact, let's rephrase that by saying "you snooze more, you lose more fat". How about that? :)

There is existing and current research evidence that sleep is a crucial factor in controlling your weight.  Just this past year, scientists as the University of Washington studied the effects of sleep habits of of both men and women and the effect of sleep habits on their BMI (Body Mass Index - which is a measure of someone's weight to their height. A lower number means a more healthy and leaner ratio.)

The men and women who reported getting more sleep had a lower BMI number. Which is what you want. It also showed that those people that did not get enough sleep had increased hunger and cravings throughout the day, which as we all know can contribute to expanding waistlines.

Lack of sleep can also cause difficulty in concentrating; reduced ability to cope with stress; Sluggishness during the day; the desire to nap in the afternoon; memory lapses; moodiness; frequent colds and infections; and lack of productivity in work and every day projects.

So before you ditch that extra hour of sleep to dash off a few more emails or finish that project or report you are working on. Or stay up a 1/2 later to watch a TV show or to organize your to do list for the next day. Think about how much easier tomorrow will be if you get that sleep. If you have trouble falling asleep try these tips to help you get back on track.

1) Sleep in complete darkness. Even a small amount of light has been shown to reduce a key sleep hormone called melatonin. Banish the bright lights of your alarm clock and put up some blinds or blackout curtains for your windows.

2) Avoid "blue" light leading up to bedtime. Light from your computer screen, TV and most overhead lights is in the blue spectrum. Your brain reads this as mid-day light and it inhibits the hormonal "wind down" before bed. So turn off the electronics an hour before bedtime and keep lights dim.

3) Stay cool. Your bedroom temperature should stay around 70 degrees Fahrenheit. This mimics your body's natural night time temperature and improves sleep quality.

4) Maintain a bedtime ritual. Come up with a ritual or routine that leads up to lights out and stick to it every night. It will help you unwinds and is a signal to the body that sleep is near.

5) Exercise! Yes, exercise. Studies have shown that people who exercise fall asleep faster and stay asleep faster. But try not to exercise right before bedtime.

Here's to better sleep and better health!

Why not NOW?

It’s December and everyone is busy with preparations for the upcoming Holiday Season, whether it is shopping, decorating, baking, cleaning, etc., add work and children into the equation and it is no wonder people put exercising on the back burner, “I’ll start up again after the Holidays” they say. Or, “I’ll start fresh with a brand new Resolution in the New Year”. My questions is, does that really happen and if it does, how long do you stick to it before distraction occurs again. 
  
This is the ideal time of year to start an exercise program; and start on building health and fitness goals for the upcoming New Year. Why? Well, first you can help avoid the typical weight gain that comes with the holiday season. Second, 30 minutes of exercise a day or every other day can help control some of the stress that the holidays can bring. Third, if you start now, you will already be in the habit of exercising and have a routine so that when January 1^st comes around you will have a jumpstart on most of the people who wait until January to start a program. 

In a short period of time, you will have developed a whole new set of habits. You will begin to feel differently than you do right now. You will begin to see positive changes in your body in just a few weeks; and be ready to start off the New Year strong and ready to kick it up a notch. Being able to see your progress and being proud of your decision to start now and results can be great motivational tools to continue well into the New Year. Think about it, it’s New Years and instead of joining the throngs of people that will be just starting to respond to ads for gym memberships and the latest exercise or diet fad to fulfill their New Year’s Resolutions, you will be well down the road to reaching your exercise and health and fitness goals. It will have become a habit; and what a great habit to have.

All you have to do is make the decision to do it NOW. Don’t let the holidays stop you. Don't let a TV show stop you. Don’t let your crazy schedule stop you. Don’t let your temporary emotions stop you. Lace up. And exercise away.

Happy New Year! What is your New Year's Resolution?

Happy New Year, everyone!

Once again its the time of year where everyone makes those new year's resolutions to lose weight or get in shape. People join gyms, buy the latest weight loss product they see on TV or in the store, pick up the latest diet book and off they go.

Unfortunately, most people will never succeed at their resolutions or will not be able to maintain those resolutions. Why? Well, people make a resolution for what they want, but not on how they are going to get there. They have no plan or actual goals. The resolutions made are too broad. For instance if you made a resolution to lose weight, and decide that you are going to go to the gym everyday, yet you've never worked out before or its been a long time since you've worked out regularly, it will be tough and 9 out of 10 times you will drop out after the 1st week. Trust me as a trainer I've seen it happen. You may have opted to go on a diet to lose weight, however with the numerous types of diets out there and most of them just starvation and deprivation methods that can not possibly be followed long term, frustration sets in and boom your done. You eventually gain back what little you lost, and then some.

Making a more specific plan to reach your resolution will allow you a better chance of actually achieving your resolution. For instance, make the resolution to exercise 3 time a week for 30 minutes; or to take an exercise class two times a week; or to eliminate or cut back on sugary drinks. These types of resolutions are much easier to maintain and easier to succeed at. Once you've made them, write them down. Keep track of what you have done. Get yourself a planner or notebook, once you've put something in writing you are more committed to it. And tracking your results is actually fun.

For example:

I resolve to lose 15 lbs by March 1st, 2012. I will do this by:

1. Exercising 3 days a week for a minimum of 30 minutes a day. This will include aerobic and metabolic workouts.

2. I will meet with a trainer once a week for help with my strength training and metabolic routine. Studies have shown that people who work with a trainer or coach are 60% more likely to have success. Why? They work harder than when they are working out by themselves, up to 30% harder. As a trainer, I've had more clients tell me I work harder with you than when I workout by myself.

3. After 4 weeks I will increase my workouts from 3 to 5 times a week from 30 minutes to 45 minutes.

4. I will cut 500 calories from my diet, by eliminating or avoiding sugary drinks, snacks, etc. I will monitor my calorie intake with an online website, like CalorieCount.

Resolutions can be fun and successful, if you allow them to be. Resolve to make small changes rather than broad actions, you and your body will thank you later.

Yours in good health,

Jane

Exercise and Heat

Summer has hit the Hudson Valley with full force. As summer kicks in, people will be spending more time outdoors. Here are a few things to remember when exercising, working or playing in the outdoors and the heat:

1. Time. Avoid exercising outside during the heat of the day, which is usually between 10:00 am and 4:00pm. If at all possible, try and get your workout in early in the morning or later in the evening when the temperatures are lower and the sun is not as strong.

2. Dress. Wear lightweight, loose-fitting clothing that will allow the sweat to evaporate from your skin. Choose lighter colors as they don't absorb as much heat as darker colored clothing. Always wear a lightweight hat or visor and sunglasses to keep the sun out of your eyes.

3. Sunscreen. Wearing sunscreen will help you avoid getting sunburn, which is not only painful, but can prevent your skin from cooling off and rob your body of necessary fluids and nutrients. It will also help protect you from the damaging ultra violet rays that can damage your skin. Apply it 15-20 minutes prior to going out and re-apply every 30-40 minutes.

4. Water. Drink lots of water. As you sweat, you risk dehydration as your body loses water. Besides drinking the 6-8 glasses of water recommended daily, you should drink 4-8 ounces every 15 minutes while you work out or exercise. If you are exercising for longer than an hour, add a sports drink to replace the salt, potassium and other electrolytes your body loses as you sweat.

5. Take it easy. Pay attention to your heart rate and/or your rate of perceived exertion. When you are exercising in heat, your body increases blood flow to your skin in an effort to cool off, which results in less blood for your muscles and a higher heart rate. Go slow and take it easy.

Keep these tips in mind and you will have a much more enjoyable time outdoors during the summer months.

Happy summer.

January Reflections

As we begin the month of February, stop for a minute and think back to the beginning of January when you made all those great resolutions to change your bad habits and to get healthy. Think about how excited you were. How ready you were to change. Now, come back to today, are you where you want to be on the path to reaching those goals and making the changes you wanted to?

This is about the time when people start to struggle with the changes they've committed to making. The "honeymoon" with making positive changes has ended and reality has set in. It's not easy. Making change takes time and commitment. It's a matter of setting realistic goals and making the changes actual habits. If you are struggling with your goals and/or not real happy with where you are right now, its OK, its normal. Many of us go into the new year gun ho and overly driven and then burn out quickly. Try to create actions to get you back on track such as:

1. Going to the gym 3 times.
2. Eating breakfast everyday, a healthy breakfast that is.
3. Meditate.
4. Journal.

Then, practice one or two of these actions for a month, make it become a habit. Let it become ingrained into your routine. When the next month rolls along, pick another action and make it a habit. Soon, these habits will stick and become part of your healthy lifestyle, which is the ultimate goal.

Always remember, not every day is going to be a good day. You will have a day that you don't exercise or eat poorly, its OK, really. Its not the end of the world. It doesn't make you a bad person, only human. Just get on track the next day and keep moving forward, taking small and positive steps. Evey little thing you can do to get you closer to being healthier is a good thing.

Here's to you health!

Four focus areas for health & well-being

In today's hectic and stressful society, many things require our time and attention. Unfortunately, it is usually at the expense of our health and well-being. Sure we all know we need to take care of ourselves but with the overload of information and products out there today, where does one begin? I have listed four areas that I feel are important to focus on.

1. Exercise
2. Nutrition
3. Sleep
4. Psychological well-being

Exercise is movement. Moving the body. It is meant to make us feel better, look better, be stronger and be more confident. The exercise should be an activity that is enjoyable and one that you will want to make part of your lifestyle. Be careful not to approach it with an "all-or-nothing" attitude. There will be good days and bad days. Just do something everyday.

Nutrition. What you put into your body is as important as the activity you put your body through. To put it simply, base your diet on fruits and vegetables, lean meats, whole grains, nuts & seeds, healthy oils and fats and very little sugar. Starvation and deprivation do not work so don't even try it, in other words stay away from diets. Keep it simple and natural.

Sleep is one of the most important things our body needs and the one thing that many people are deprived of. In this busy and stressed out world we live in, to get the proper amount of sleep is crucial. Lack of sleep contributes to weight gain, higher stress levels and an increased risk of some cancers and heart disease.

Psychological well-being. We all know we need to nurture and take care of the body, but what about our mind and soul, they need nurturing as well. Take some time every day for "you", whether its to meditate, listen to music, read, daydream, see a movie or play, etc. At the end of the day, stop. Take the time to relax and unwind. Being in a peaceful and quiet state of mind can make everything else in life just a little easier.

Try focusing on these areas to help yourself come back to a healthy and balanced life. Take it one step at a time and enjoy the journey.

How are YOU doing?

So, here we are starting the 2nd full week in January. This is the time when people start to either succeed or fail when it comes to the health and fitness goals they set for themselves in the new year. How are YOU doing with your weight loss and health goals so far? If you are gung ho and feeling good about what you are doing and feel you are headed in the right direction, awesome! Keep going.

If you find yourself struggling, its OK, just take time to re-evaluate and make changes as needed. Are your goals realistic and sustainable? Are you doing too much too soon? It's better if you start out easy, with small goals. Try and accomplish one goal at a time. The thing to remember when it comes to exercise, weight loss and your overall health is, slow and steady wins every time.

Are you getting enough ZZZZZZZzzzzzz...

When it comes to our overall health and wellness, we all know how important a healthy diet and exercise is. And we do what we can to make it part of our lifestyle. However, there are other very important aspects to our health and wellness that we tend to ignore. One of these is sleep.

In today's fast-paced and stressful society, everyone is over extended in time and energy. It seems like there is never enough time in a day to get everything done that needs to be done, so we skip on the one thing that can help us get through the day, sleep.

Research has shown that lack of sleep can be a contributing factor to weight gain and the growing obesity problem this country faces. A lack of sleep can cause disruptions to hormonal and metabolic processes. A 2004 study conducted at the University of Chicago, has found that sleep deprivation can cause the hormones leptin (which signals the brain when we have eaten enough) and ghrelin (which triggers feelings of hunger) to increase by 18% to 28% respectively in people who get less than 4-5 hours a night. Also, according to a Harvard Run Health Study, sleep deprivation has also been shown to increase the risk for developing breast cancer, heart disease, colon cancer and diabetes.

Most researches and experts agree that 7-8 hours of sleep per night is good for most people, but most people get 4-6. So, next time you think about skipping out on those ZZZZzzzz, think again. For some tips on helping you get better sleep check out the following link:
www.helpguide.org/life/sleep_tips.htm

Good Night and have a good sleep.

Tips for a healthy 2010

It's the beginning of a new year and people are trying to find the easiest way to live a healthier lifestyle. Making exercise and a healthy diet a regular part of your daily routine is the best way to be fit, healthy and happy, but here are some other tips for you to follow:

1) Remove soda and other sugar-laden drinks from your diet, period.
2) Always eat breakfast.
3) Drink plenty of water.
4) If you drink alcohol, try to drink only on the weekends, and use moderation.
5) Use olive oil rather than butter when eating and cooking.
6) Chew your food slowly.
7) Sit down when you eat.
8) Choose dairy products that are fat free or have 1% fat in them.
9) Replace your regular dishes with smaller ones, like salad plates
10) When at a restaurant, always ask for your salad dressing on the side
11) When at a restaurant, lean towards dishes that are grilled, broiled, steamed or baked.
12) When eating out, don't feel you need to clean your plate, in fact ask the server to bring half of your meal and put the other half in a doggie bag to take home.

Here's to a healthy and happy 2010!

SMART goals to your New Year Resolutions!

Is your New Year's Resolutions to get fit and be healthy in 2010. How is it going so far?

Many people make the decision to get into shape every year, and many do succeed, but many do not...why? In my opinion there are a number of reasons, one of them being that although you've resolved to change, the actual commitment to change is not there. You have to want to change, any change you make should be important to you and mean enough to you, so you are willing to give it the time, energy and effort it takes. They should become part of your lifestyle. If you don't make the changes part of your lifestyle, you will never truly succeed.

Another way to help you succeed with the changes you've committed to is to set realistic goals. When you set your goals, use the SMART method. This method will make it easier to keep and reach your goals. What is SMART?

S = Specific - your goals should specifically state what is to be accomplished. They should be easy to understand, not ambiguous.

M = Measurable - the goal should be measurable so you know whether or not you actually achieved them. For example, walk/jog for 10 minutes. Do 3 sets of 20 crunches.

A = Attainable - the goal should not be too difficult or too easy. If the goal is too easy you will not be motivated to work towards it, if it is too difficult, you may get frustrated and abandon it.

R = Relevant - the goal should be relevant or pertinent to your interests. For example, if your goal is to take part in a 5K walk, you do not need to be doing speed work at the track.

T = Timed - the goal should be bound to a specific deadline, both short-term and long-term, it will keep you on track and focused. A 20-30 day time period is usually good for each goal.

To help you reach those SMART goals, start a log, daily write down what you've done, when you see the progress you have or haven't made, it will push you and motivate you. Also, report to others, pick a few family members or friends or start a blog, let it be known what you are trying to do. Once its out there they will be wondering how you are doing and hold you to your goals and commitment.

GOOD LUCK! Here's to a happy and healthy 2010.

Exercising in cold weather

Exercising outside during the winter months with the cold, snow, ice, and darkness can be tough but not impossible. Below are some tips you can follow as you prepare for your next workout outside.

1. Check both the temperature and wind conditions before you go out. Do not ignore either one. Wind can be more brutal than temperature. If conditions are extreme or dangerous, curtail your workout till later or take it indoors. As in any exercise situation, safety should come first.

2. Dress in layers. You want to be warm, but not too warm. You should be able to easily add or remove layers as needed. The innermost layer should be made of a synthetic fabric that wicks moisture away from the skin. It should fit the body snugly. The outermost layer should be of Gore-Tex or other similar fabric that will block wind, rain and snow without sacrificing breathability. You should be able to adjust your clothing as you and/or the temperature starts to warm up or get colder.

3. Wear a hat. Heat loss from the head alone is about 50%. A cotton or knit hat will provide extra warmth and keep heat from leaving the body. It can easily be removed and stashed in a pocket when not needed. Same goes for gloves.

4. If running in the dark, make sure you are wearing reflective gear and/or a reflective vest so you can be seen by cars. Consider carrying a small flashlight. You can get one that easily clips on to your hat. Make it easy to see and be seen.

5. If it is icy, slow down. Avoid fast running, you will reduce the risk of slipping and falling. Be aware of traffic and keep a safe distance, if you are slipping, rest assured cars are slipping too.

6. If it is snowing and windy, pick a course closer to home in case you need to cut your workout short.

7. Carry a cell phone, id and money with you, in case you get stuck in a situation and need help.

You do not need to stop exercising outdoors just because winter has settled in. Exercising outside during the winter can be enjoyable and fun. Just be smart and prepared.

Here to your health!

Spot Reduction? What's spot reduction?

If I got 5 cents for every time someone asked me how to get rid of the tire around the belly, or the cottage cheese on the thigh, or the turkey skin under the arm, I would be rich. My response to these inquiries, "there is no such thing as spot reduction". A full body workout, complete with aerobic and strength training, with emphasis on the aerobic, is what will work to eliminate your problem areas.

As adults, women carry extra weight in the lower abdominal area and thighs, men carry it in the belly. This excess weight is due to fat. Period. The only way to reduce extra fat on the body is to start an aerobic exercise program. Whether it's walking, running, biking, exercise classes, etc. Why? When you do aerobic exercise, your body is using oxygen as fuel and oxygen helps burn fat.

To put it another way, the more oxygen used during exercise, the more fat you burn and the more calories you expend. Doing exercises like leg lifts, squats, tricep kickbacks, rows, crunches, etc. will help firm, tone and strengthen the muscles, which is also very important. They will not however, burn off the fat that covers them. Keep this in mind the next time you want to torture yourself with hundreds of crunches and leg lifts. Aim for a total body workout with all the components.

Lost weight, but can't keep it off...

Recently I came across an article on www.lifeclinic.com that made reference to an article written in the FDA Consumer Magazine, January-February 2002. It was in regards to weight loss maintenance. It had some interesting information, which I would like to share:

With more than 2/3 of the U.S. adult population overweight or obese, many people are trying to lose weight, which takes time, patience and consistency. Unfortunately, although people will have some success, many people will gain back the weight they lost.

The National Weight Control Registry has been examining the data of more than 3,000 people who have lost weight and have kept it off. They have identified four specific weight-control behaviors that these people have followed:

1. They eat a low-fat, low-carbohydrate diet.
2. They monitor themselves by weighing in regularly.
3. They are VERY physically active.
4. They eat breakfast.

These seem like very simple things, yet most of us don't do them or don't do them very well. Imagine if you included one or two of these behaviors in your daily routine, the success you could have in losing weight and getting healthy.

In the ever evolving field of health and fitness there is even more encouraging news. Recent studies have shown that a low-fat, high complex carbohydrate diet can help you lose weight quicker, improve cholesterol levels and improve your mood. In other words, stay away from simple sugars and eat more whole grains.


Here's to your health!

Weight Loss: Diet vs Exercise

With more than 60% of US adults either overweight or obese, there is obviously a problem with weight in this country. Fortunately, many people are trying to lose weight. The problem becomes deciding what method is best to lose weight and ultimately maintain weight. Is it diet? Is it exercising? Is it both? When dealing with weight loss, you do not need to be a rocket scientist to figure it out. Just keep one simple idea in mind, "move more, eat less". Consume less calories than you burn and you are well on your way. Pure and simple. It is the best way to lose weight and improve your health.

Most people opt for the easier way, which in their minds is dieting, however most diets do not work. According to the American Council on Exercise, only 5% of dieters are actually successful in keeping the weight off. Usually, 1/3 of weight lost is regained within 9-12 months. Most diets are restrictive and do not teach a person about making healthy choices when it comes to food and lifestyle changes. On the other hand, exercise is great, but if you do not fuel your body enough to support the activity you are doing, you will not have the energy needed to support the weight loss and will fall back into weight gain. So again, the questions remains, diet or exercise or both?

According to the National Weight Control Registry, 89% of people who have lost weight and successfully kept it off used a combination of diet and exercise. Think about it, while dieting alone can help you lose weight, it is exercise that improves your fitness. Exercise improves your strength, endurance, flexibility and your overall capability to perform daily activities with ease. All of these things allow you to be more active, which in turn helps you burn calories, but your body need good, healthy food to stay active.

Starting an exercise program can be easy enough, however staying with it is another story. That's why you should start out slowly and set short, specific, attainable goals. Reach those first then focus on setting higher goals so you can progress and ultimately succeed. Try and exercise 15-20 minutes 3 times a week, and work your way up to longer durations and add in more activity and more sessions.

Your diet should consist of low-fat food choices and ultimately result in a reduction of the total number of calories consumed. Make sure you eat plenty of vegetables and fruits, add in protein and eat complex carbohydrates. Keep it simple. Keep it basic. Stay away from processed foods.

Whether you are just starting on an exercise and diet program or have been working with a program for a while, the key is maintaining these lifestyle changes and that can be hard. You need to stay motivated and focused, even when times are really tough. Don't get discouraged, weight loss is a slow process, it takes time. But when done patiently and consistently it can be rewarding, successful and permanent.

Do you want holiday weight gain? I don't think so...

Studies have shown that between Thanksgiving and New Year's, people will gain 2-5 lbs, and 8 out of 10 people will not lose that weight over the next year.

Are you ready to enjoy the holidays and avoid the weight gain that typically comes along with them? Here are some tips that can help:

1. Drink a glass of water before you have that glass of wine or other alcoholic beverage. Also, have a glass of water between each drink. Alcohol stimulates the appetite, water can slow you down in-between and eliminate the not so pleasant after effects of having too much. If you really want to watch calories, drink sparkling water or tonic with lemon or lime, its party-like yet low cal.

2. Do not starve yourself before a party, this can only lead to binging and over-eating. Eat small, healthy meals/snacks throughout the day to keep yourself full but not stuffed. When at a party or gathering take small portions. Do not feel you have to try everything that has been put out on the table. Be picky. Bring your own healthy snacks if you really want to play it safe. As a fellow trainer put it remember the 4 P's: Prior planning prevents pigging-out.

3. When talking with people, step away from the food tables and bar, you will be less likely to graze and/or ask for refills on your beverage.

4. Fit exercise in every day, even if it is only 15-20 minutes. I can not emphasize this enough. Do something everyday. Move the body. Remember, move more and eat less. Try to workout before the party, you will be less likely to put garbage in after having completed a good workout. You'll have worked to hard to look good in that dress or suit to blow it. Also, exercise will help you stay sane amidst the chaos of the holidays. Oh, and did I mention you'll look darn good.

5. With all the food available at parties, come up with other activities that can be done in a social setting, go for a walk around the block and judge the holiday decorations, play a game that everyone can get involved with, sing and/or dance. Find something that will keep you busy and away from the food tables.

The holidays are meant to be enjoyed with family and friends. They are meant to have good times and to remember what is really important, family, friends, and good health. Make plans to enjoy your holidays the healthy way.

Cheers!

Diets just don't work

Diets are restrictive, the reason they work is they restrict the calories you intake. However, with that restriction, much of the nutrition your body requires from food is eliminated as well. So ultimately, diets are not helping your body, but depriving of what it really needs to be healthy.

Most restrictive diets fail because they do not take into account a thing called life and lifestyle. Restrictive diets are followed for a certain amount of time and once a person comes off them, more than likely they will fall back into old habits, hence all the weight lost comes back and then some. Most of the current diets out there today, do not allow a person to learn and know what really is good and not good for them and how to make the choices and adjust their food intake so that they can maintain a healthy weight for their entire lives.

If you gradually reduce unhealthy foods from your diet and replace them with healthier options you will be able to maintain a healthy weight and stop the roller coaster ride of weight loss.