We've all heard it said, "You can exercise all you want, but if you're not in control of your nutrition, you won't see results." It's 100% true - if you don't give your body what it needs to function in a healthy way, it will not respond to the effort that you're putting forth through exercise.
Think of your body as a car. What does your car need to run effectively and efficiently? Gasoline.....FUEL! Fuel makes your car run the way it was designed to: efficiently and energetically. Now picture going to the gas station and filling your car with glue. How do you imagine it will function? Slow....sluggish....inefficiently.... It might not function at all. Your body is a vehicle, beautifully designed to function - efficiently and energetically - when given the right FUEL!
Here are eight tips you can start TODAY to give your body what it needs to be healthy AND to maximize the results of your hard work at the gym:
1. Eat Breakfast! Breakfast literally translates to "Break the Fast". You should eat breakfast within 30 minutes of waking each morning. When you "fast" (which is what you're essentially doing overnight when you don't eat for 6-8 hours) your body will begin breaking down your muscle for energy. Break the Fast!
Eating breakfast first thing each morning does two great things for you: First, it fuels your metabolism and gives it a kick-start into calorie-burning mode each morning. Second, it prevents your body from using your muscles for its energy source. After all that work in the gym, we don't want to break those muscles down...we want to preserve them. Eating breakfast will do just that!
2. Eat Smaller Amounts, More Often Eat 5-6 smaller meals a day instead of two or three larger meals. Think of a fire....if you throw 5 big logs on a fire, it will burn strong for a short time, then quickly fizzle out. But if you feed the fire with smaller logs, more often, it will burn consistently for a longer time. You're body's metabolism is just like that fire. It will burn calories longer and stronger when fed consistently with good things. Eat 5-6 times per day, every 2 1/2 - 3 hours.
3. All calories are NOT created equal! 100 Calories of Cotton candy, white bread, or high-sugar fruit juice are NOT the same as 100 calories of whole grain bread, broccoli or lean protein. Your body will get a quick rush, then crash from those first options, but be fueled and function efficiently with the others.
4. Look for Lean Protein Lean protein is essential to a healthy diet. When looking for lean protein, use this guideline: The less legs, the better. Fish is a slightly better choice than chicken, chicken is a slightly better choice than pork or beef. All are good, however. The serving size should be about the size of a deck of cards. Cottage cheese, skim milk, low-sugar yogurt, and low fat cheese are also good choices.
5. Look for Fabulous Fats! Avoid Saturated fats. Unsaturated fats compliment your body's function and decrease inflammation from exercise. Natural oils from fish, olive oil and flax seed oil are all unsaturated fats that are important for your body's overall health and function. Read labels - you'll quickly discover which foods contain saturated and unsaturated fats. Seek out the unsaturated options.
6. Build your meals Intelligently It's simpler than you might think - just follow this simple guide: A lean protein the size of a deck of cards, a colorful vegetable the size of your fist and healthy, unsaturated fats. If you're choosing a carbohydrate, choose a whole-grain, natural, unrefined option like a colorful vegetable, a slice of 100% whole wheat or grain bread or brown rice.
7. Snacking is Good! Going back to #1 - you're body NEEDS consistent fuel throughout the day! A healthy snack in between your meals is necessary for your body to stay energized throughout the day. Smart snacking will: 1. Fuel that metabolism all day long 2. Give you energy all day long and 3. Keep you from overeating at mealtime. Snack away - just make good choices!
8. Stay Hydrated! Water, water, water.....!!!! Water makes your body systems function properly, keeps your metabolism high, and helps control your appetite. Sometimes we think we're hungry, when actually, we're just thirsty. Make it a goal to drink 64 ounces of water every day.
Tuesday, April 21, 2009
Friday, December 19, 2008
It's fat...I mean, that time of year again
Ahhh..candy canes, fudge, countless cookie trays, turkey, stuffing, eggnog, mashed potatoes smothered in butter. Sound familiar?
It is that time of the year, our bank accounts are empty, but our waistlines are fuller than we would like. After the holidays we start thinking about a new year, and a new change for us. The New Years Resolution is a longtime tradition. We talk about what we want to change, we think about it, maybe even obsessively, but do we actually make that lasting change we long for?
I did a bit of research and found the top 10 New Years Resolutions:
Top 10 Most Common
New Year’s Resolutions:
1 Lose Weight and Get in Better Physical Shape
2 Stick to a Budget
3 Debt Reduction
4 Enjoy More Quality Time with Family & Friends
5 Find My Soul Mate
6 Quit Smoking
7 Find a Better Job
8 Learn Something New
9 Volunteer and Help Others
10 Get Organized
These all sound great to me, who wouldn't want to have a fit healthy body, and great job, great love life, happy family, plenty of money, and all the energy and time to spend that money doing things with that spouse and family that you have always wanted to do. It sounds like the life of a celebrity or a multi-millionaire. But, we can all have a piece of the joy if we start now, by making some lasting changes to our lifestyle.
It all starts with just moving more. Move more you say...maybe you've seen the "Move It" TV commericals, or you've heard Nike say "Just do it". It sounds easy, after all weren't our bodies make for moving? It is much harder in practice sometimes.
In order for any resolution to really stick, it has to become a habit. Habit are created when we do something over and over again, until it becomes second nature. Starting any diet or exercise program is difficult at first, but once you start experiencing how great you feel, you want that feeling more in more. Kinda like a drug, I guess.
When most people decide to "move more" or start an exercise program they make the mistake of going all out right away. They join a gym, push their bodies too hard the first time and end up miserably sore for three days. Sound familiar? The other error they make is not pushing themselve hard enough. They are afraid of getting hurt, or they simply don't know what exercises will benefit them most. The key is to challenge your body gradually and consistenly over time.
I hear it all the time..."Two years ago I joined a gym and I lost 40 pounds, but I stopped going and I have gained it all back plus more." When I ask why they stopped going, it is almost always a simple answer like, "I got busy with work", or "I started to get lazy". We all get busy with work or our kids, or just life. We all have our lazy days, or weeks, but is that really an excuse? I tell all of my personal training clients, to be as consistent as possible with diet and exercise, "most of the time". No one is perfect. We all fall back into old habits sometimes, we have a bad day and we come home and devour an entire frozen pizza, or a quart of cookie dough ice cream. Those that are successful with weight loss, get right back to the gym or the diet and don't allow themselves to be discouraged. It's a marathon, not a sprint!
It is that time of the year, our bank accounts are empty, but our waistlines are fuller than we would like. After the holidays we start thinking about a new year, and a new change for us. The New Years Resolution is a longtime tradition. We talk about what we want to change, we think about it, maybe even obsessively, but do we actually make that lasting change we long for?
I did a bit of research and found the top 10 New Years Resolutions:
Top 10 Most CommonNew Year’s Resolutions:
1 Lose Weight and Get in Better Physical Shape
2 Stick to a Budget
3 Debt Reduction
4 Enjoy More Quality Time with Family & Friends
5 Find My Soul Mate
6 Quit Smoking
7 Find a Better Job
8 Learn Something New
9 Volunteer and Help Others
10 Get Organized
These all sound great to me, who wouldn't want to have a fit healthy body, and great job, great love life, happy family, plenty of money, and all the energy and time to spend that money doing things with that spouse and family that you have always wanted to do. It sounds like the life of a celebrity or a multi-millionaire. But, we can all have a piece of the joy if we start now, by making some lasting changes to our lifestyle.
It all starts with just moving more. Move more you say...maybe you've seen the "Move It" TV commericals, or you've heard Nike say "Just do it". It sounds easy, after all weren't our bodies make for moving? It is much harder in practice sometimes.
In order for any resolution to really stick, it has to become a habit. Habit are created when we do something over and over again, until it becomes second nature. Starting any diet or exercise program is difficult at first, but once you start experiencing how great you feel, you want that feeling more in more. Kinda like a drug, I guess.
When most people decide to "move more" or start an exercise program they make the mistake of going all out right away. They join a gym, push their bodies too hard the first time and end up miserably sore for three days. Sound familiar? The other error they make is not pushing themselve hard enough. They are afraid of getting hurt, or they simply don't know what exercises will benefit them most. The key is to challenge your body gradually and consistenly over time.
I hear it all the time..."Two years ago I joined a gym and I lost 40 pounds, but I stopped going and I have gained it all back plus more." When I ask why they stopped going, it is almost always a simple answer like, "I got busy with work", or "I started to get lazy". We all get busy with work or our kids, or just life. We all have our lazy days, or weeks, but is that really an excuse? I tell all of my personal training clients, to be as consistent as possible with diet and exercise, "most of the time". No one is perfect. We all fall back into old habits sometimes, we have a bad day and we come home and devour an entire frozen pizza, or a quart of cookie dough ice cream. Those that are successful with weight loss, get right back to the gym or the diet and don't allow themselves to be discouraged. It's a marathon, not a sprint!
Wednesday, November 5, 2008
Break These Habits--Get Fit Fast
5 exercise strategies that can backfire
By Michele Stanten with Selene Yeager , Michele Stanten is the Prevention fitness director. Selene Yeager is a contributing editor to Prevention magazine. She is also the author of Selene Yeager's Perfectly Fit and other health titles.
If you take the time and make the effort to exercise, you want results. Yet, like many active people, you may have some well-intentioned habits that actually sabotage your workouts. Eliminate these common mistakes, and you'll get slimmer, firmer, and fitter--faster.
Too Much Fueling -Many everyday exercisers chow down on energy bars, sports drinks, and recovery bars that should be reserved for elite athletes, says Cedric X. Bryant, PhD, vice president of educational services at the American Council on Exercise. "People think they'll supply magical strength, when all they primarily provide is calories. You can easily eat and drink 700 calories for a 200-calorie workout," he says. "Stick to a simple piece of fruit or some nuts and water if you need a snack."
Once-and-Done Attitude- Many folks mistakenly believe that 30 minutes of exercise on the treadmill is license to take the elevator, park in the closest space, or sit on the couch the rest of the day. "Exercise is cumulative. The more active you are, even when you're not 'exercising,' the better results you'll have," says Dr. Bryant. "Your body is meant to move a lot. So, avoid thinking of exercise as something you do for only half an hour."
There are lots of ways to stay active:
Take the stairs at work instead of the elevator.
Park a little farther away from the mall or grocery store entrance.
When you go out for lunch, choose a restaurant or carry-out several more blocks away, or just simply go out at lunch and walk 10 minutes in one direction and then turn around and walk back.
If you live in a city and take public transportation, get on one or two stops farther than usual, or get off a couple stops before your destination so you have a little walk either before or after work.
Intensity Overload -High intensity is a good thing, but a little goes a long way. "People often think that if they're exercising, they have to work as hard as they can all the time," says Dr. Bryant. "Then they quit because they hurt themselves or they can't keep it up."
Instead, exercise at a moderate intensity that you can sustain for 45 minutes. You'll be more likely to stick to it. Or investigate interval training, where you punch up the intensity for a short periods of time between more moderate exercising.
Driven to Distraction -A little diversion such as TV can make exercise time go faster, but too much detracts from your workout, explains Dr. Bryant. "Any activity that requires too much concentration, such as reading a novel or a long article, demands your focus, so you slow down physically." The better solution: Find something that helps you engage your workout. "High-energy music is one of the best choices."
Rewards Outweigh Effort-"Most people who use food as a reward take in more calories than they've expended," says Dr. Bryant. If you're going to use dessert or a nice dinner as your "carrot" to keep going, then reward yourself less frequently, he suggests. "Once a month, if you've exercised consistently, go to your favorite restaurant, and get whatever you want. For more frequent rewards, stick to CDs, clothes, and other nonfood items."
By Michele Stanten with Selene Yeager , Michele Stanten is the Prevention fitness director. Selene Yeager is a contributing editor to Prevention magazine. She is also the author of Selene Yeager's Perfectly Fit and other health titles.
If you take the time and make the effort to exercise, you want results. Yet, like many active people, you may have some well-intentioned habits that actually sabotage your workouts. Eliminate these common mistakes, and you'll get slimmer, firmer, and fitter--faster.
Too Much Fueling -Many everyday exercisers chow down on energy bars, sports drinks, and recovery bars that should be reserved for elite athletes, says Cedric X. Bryant, PhD, vice president of educational services at the American Council on Exercise. "People think they'll supply magical strength, when all they primarily provide is calories. You can easily eat and drink 700 calories for a 200-calorie workout," he says. "Stick to a simple piece of fruit or some nuts and water if you need a snack."
Once-and-Done Attitude- Many folks mistakenly believe that 30 minutes of exercise on the treadmill is license to take the elevator, park in the closest space, or sit on the couch the rest of the day. "Exercise is cumulative. The more active you are, even when you're not 'exercising,' the better results you'll have," says Dr. Bryant. "Your body is meant to move a lot. So, avoid thinking of exercise as something you do for only half an hour."
There are lots of ways to stay active:
Take the stairs at work instead of the elevator.
Park a little farther away from the mall or grocery store entrance.
When you go out for lunch, choose a restaurant or carry-out several more blocks away, or just simply go out at lunch and walk 10 minutes in one direction and then turn around and walk back.
If you live in a city and take public transportation, get on one or two stops farther than usual, or get off a couple stops before your destination so you have a little walk either before or after work.
Intensity Overload -High intensity is a good thing, but a little goes a long way. "People often think that if they're exercising, they have to work as hard as they can all the time," says Dr. Bryant. "Then they quit because they hurt themselves or they can't keep it up."
Instead, exercise at a moderate intensity that you can sustain for 45 minutes. You'll be more likely to stick to it. Or investigate interval training, where you punch up the intensity for a short periods of time between more moderate exercising.
Driven to Distraction -A little diversion such as TV can make exercise time go faster, but too much detracts from your workout, explains Dr. Bryant. "Any activity that requires too much concentration, such as reading a novel or a long article, demands your focus, so you slow down physically." The better solution: Find something that helps you engage your workout. "High-energy music is one of the best choices."
Rewards Outweigh Effort-"Most people who use food as a reward take in more calories than they've expended," says Dr. Bryant. If you're going to use dessert or a nice dinner as your "carrot" to keep going, then reward yourself less frequently, he suggests. "Once a month, if you've exercised consistently, go to your favorite restaurant, and get whatever you want. For more frequent rewards, stick to CDs, clothes, and other nonfood items."
Tuesday, September 2, 2008
As a trainer, I often hear members say that they know that they should lift weights, but they don't want to "bulk up". Many often tell me that they really just want to lose the body fat so they stick to cardio. This is a fatal fitness error!
As you age, you lose about 2% of your muscle mass each year. By age 40 women typically lose 1/3 of a pound in muscle each year and gain at least that much in fat. Even men who run regularly can lose nearly 5 pounds of muscle in their upper body over 10 years. Strength training can prevent or reverse this muscle loss. Muscle burns more calories than fatty tissue, so building muscle will help you lose weight and keep it off. In fact, strength training revs up your metabolism by as much as 15%.
So hit the weight room and get the body you have always dreamed about. If you are unsure about how to get started, ask one of our fitness professionals or sign up for a complimentary session with a personal trainer.
As you age, you lose about 2% of your muscle mass each year. By age 40 women typically lose 1/3 of a pound in muscle each year and gain at least that much in fat. Even men who run regularly can lose nearly 5 pounds of muscle in their upper body over 10 years. Strength training can prevent or reverse this muscle loss. Muscle burns more calories than fatty tissue, so building muscle will help you lose weight and keep it off. In fact, strength training revs up your metabolism by as much as 15%.
So hit the weight room and get the body you have always dreamed about. If you are unsure about how to get started, ask one of our fitness professionals or sign up for a complimentary session with a personal trainer.
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