The girls never take breaks ---
Saturday, December 25, 2010
Friday, December 24, 2010
A Valerie Waters present --The Valslide Alligator Walk
LeeAnne showed us a great exercise from Val Waters using her Valslides. Thanks Val & LeeAnne.
Friday, December 10, 2010
Indoor Bootcamp ----15 Degrees Outside!!!
It's cold here in Massachusetts --we've moved Bootcamp Indoors. Here's a sample of a circuit we did today. It was a Christmas theme workout ---nice Winter Background!
Come check us out at Center Stage here in Westford.
Thanks Ladies!!!
Come check us out at Center Stage here in Westford.
Thanks Ladies!!!
Sunday, December 5, 2010
Stay Healthy this Season!!
I might be late for this because people are already getting hit hard by cold and flu. But if you’re lucky you must be doing something right. For all you Germaphobes out there what's the best defense against cold and flu?
Seriously, let's stay healthy this year.
Let’s start with that dreaded stomach flu. It’s one of the most contagious illnesses out there. Every year I get calls from moms canceling appointments because they are sick as a dog. If a sick child comes down with it, beware, it spreads quickly. There are several ways to cut the risk and spread of this flu. 2 points to remember –the virus stays active for weeks and only some cleaners actually kill the virus.
The best site to review is this one ---please check it out. http://sites.google.com/site/stopthestomachflu
Which hand sanitizers kill stomach flu viruses?Answer: Germstar®Noro
Washing your hands with soap and water is the best way to get rid of the gastroenteritis viruses. It does not kill them but it washes them off your hands and down the drain. But when you can’t get to a sink, you need something else. Regular 62% alcohol hand sanitizer gels such as regular Purell® do a great job killing rotavirus but are not that great at killing norovirus1 (they are better than nothing, though).
The company Germstar® has specifically designed a hand sanitizer that kills norovirus! It is called Germstar®Noro.
You can purchase here: http://www.germstar.com
Tips to avoid the Common Cold:
Hand Washing. The easy one we should all know by now. Washing your hands frequently really does make a difference. Make it a practice to wash your hands after shaking hands with people, after taking money from a cashier, or anytime your hands come in contact with something handled by others. If you don't have access to a sink, carry alcohol wipes in your purse.
The Eyes have it. You should also avoid rubbing your eyes at all costs. You might not know this, but nurses are taught that over 90% of colds are caught through the eyes. This is the truth of the matter, as the fluids within the eyes are very susceptible to catching germs.
Cleaning. Clean any items an infected person may have touched. Germs can live for hours, even days, on an infected keyboard, telephone or a piece of silverware. Watch out for Restaurant menus; don’t go from the menu to your plate.
Dress for the weather. I always argue about this one, if I get too cold sometimes I wake up with a cold. Getting too chilled does lower defenses in your body. A new study shows that you're more likely to come down with a cold when you're exposed to cold. It seems that getting chilled lowers blood flow to the lining of your nasal passages and renders them less able to prevent viruses from attaching. Stay well covered up when you go outside.
Reduce Stress. Studies have shown that serious stress can weaken the immune system making it more difficult to fight off a cold.
Get plenty of sleep. Sleep deprivation greatly taxes the immune system. Get in a solid seven to eight hours of deep sleep. If you are getting sick, rest is your best bet.
Fresh Air and Exercise. Get lots of fresh air and exercise. If it’s possible even if it’s cold out go for a walk several times per week. This will help to clear your lungs, and give you lots more energy.
Drink lots of fluids. You should drink at least 2-3 liters every day to help hydrate your body from the inside out. Cut down on coffee and alcoholic drinks because rather than helping to hydrate, they dehydrate.
Vitamin C. The first thing you need to do is to equip yourself with is Vitamin C. This can be found in an orange, apple, avocado, banana, grapefruit, guava, kiwifruit, mango, melon, papaya, pineapple, plum, raspberry, strawberry, tomato, and watermelon.
Eliminate Junk Food. Eliminate all junk food such as chips, candy, chocolate, soda or anything else which your body doesn't need. Replace all junk food with fresh fruits, vegetables and nuts. Try to avoid cooked or processed foods, and especially all fast food. Cooked food may not be bad for you, but you should still try to avoid it because once the food is exposed to heat, it loses most of the vitamins. This makes the food half good and half bad, because any food once the vitamins are lost the food becomes useless to your body.
Keep Training!!
Seriously, let's stay healthy this year.
Let’s start with that dreaded stomach flu. It’s one of the most contagious illnesses out there. Every year I get calls from moms canceling appointments because they are sick as a dog. If a sick child comes down with it, beware, it spreads quickly. There are several ways to cut the risk and spread of this flu. 2 points to remember –the virus stays active for weeks and only some cleaners actually kill the virus.
The best site to review is this one ---please check it out. http://sites.google.com/site/stopthestomachflu
Which hand sanitizers kill stomach flu viruses?Answer: Germstar®Noro
Washing your hands with soap and water is the best way to get rid of the gastroenteritis viruses. It does not kill them but it washes them off your hands and down the drain. But when you can’t get to a sink, you need something else. Regular 62% alcohol hand sanitizer gels such as regular Purell® do a great job killing rotavirus but are not that great at killing norovirus1 (they are better than nothing, though).
The company Germstar® has specifically designed a hand sanitizer that kills norovirus! It is called Germstar®Noro.
You can purchase here: http://www.germstar.com
Tips to avoid the Common Cold:
Hand Washing. The easy one we should all know by now. Washing your hands frequently really does make a difference. Make it a practice to wash your hands after shaking hands with people, after taking money from a cashier, or anytime your hands come in contact with something handled by others. If you don't have access to a sink, carry alcohol wipes in your purse.
The Eyes have it. You should also avoid rubbing your eyes at all costs. You might not know this, but nurses are taught that over 90% of colds are caught through the eyes. This is the truth of the matter, as the fluids within the eyes are very susceptible to catching germs.
Cleaning. Clean any items an infected person may have touched. Germs can live for hours, even days, on an infected keyboard, telephone or a piece of silverware. Watch out for Restaurant menus; don’t go from the menu to your plate.
Dress for the weather. I always argue about this one, if I get too cold sometimes I wake up with a cold. Getting too chilled does lower defenses in your body. A new study shows that you're more likely to come down with a cold when you're exposed to cold. It seems that getting chilled lowers blood flow to the lining of your nasal passages and renders them less able to prevent viruses from attaching. Stay well covered up when you go outside.
Reduce Stress. Studies have shown that serious stress can weaken the immune system making it more difficult to fight off a cold.
Get plenty of sleep. Sleep deprivation greatly taxes the immune system. Get in a solid seven to eight hours of deep sleep. If you are getting sick, rest is your best bet.
Fresh Air and Exercise. Get lots of fresh air and exercise. If it’s possible even if it’s cold out go for a walk several times per week. This will help to clear your lungs, and give you lots more energy.
Drink lots of fluids. You should drink at least 2-3 liters every day to help hydrate your body from the inside out. Cut down on coffee and alcoholic drinks because rather than helping to hydrate, they dehydrate.
Vitamin C. The first thing you need to do is to equip yourself with is Vitamin C. This can be found in an orange, apple, avocado, banana, grapefruit, guava, kiwifruit, mango, melon, papaya, pineapple, plum, raspberry, strawberry, tomato, and watermelon.
Eliminate Junk Food. Eliminate all junk food such as chips, candy, chocolate, soda or anything else which your body doesn't need. Replace all junk food with fresh fruits, vegetables and nuts. Try to avoid cooked or processed foods, and especially all fast food. Cooked food may not be bad for you, but you should still try to avoid it because once the food is exposed to heat, it loses most of the vitamins. This makes the food half good and half bad, because any food once the vitamins are lost the food becomes useless to your body.
Keep Training!!
Friday, December 3, 2010
Fitness XMAS Gifts!
Give the Gift of Fitness This Holiday Season!
"The holiday season is stressful enough without adding 'find the perfect gift' to your to-do list.” Why not give the gift that will benefit friends and family for a lifetime? If you’re in the position of giving your loved ones a treadmill, then go for it! But seriously there are some great ideas for gifts to promote health and fitness this Holiday Season. These gifts are great and won’t break the bank.
"The holiday season is stressful enough without adding 'find the perfect gift' to your to-do list.” Why not give the gift that will benefit friends and family for a lifetime? If you’re in the position of giving your loved ones a treadmill, then go for it! But seriously there are some great ideas for gifts to promote health and fitness this Holiday Season. These gifts are great and won’t break the bank.
1. How about a Gift Certificate from MarkOne Fitness Indoor Bootcamp? A new session will run all winter! Get off the boring cardio machine and have fun and lose weight at the same time!!!—send request to me
2. Jump Rope. Less than $15, jumping rope is a great approach to physical fitness and a fun, inexpensive gift option for kids or adults. A single 30-minute jump roping session at a moderate speed can burn between 200-300 calories a session. Great bang for your buck!
3. The Valslide, created by Valerie Waters, personal trainer to Hollywood’s elite was created with every level of fitness in mind. Valslide® makes lower body exercises smoother and easier on the body with more effective and immediate results. The simplicity of movement makes this exercise tool an obvious addition to any workout routine. My clients love the Valslide and it can travel anywhere. It’s a great gift and they will love it! Click on the Valsides on this page.
4. Resistance Tubing. Less bulky than dumbbells or weight sets and easily stored, resistance tubes are a great way to strengthen and build muscle. The correct resistance will make a fun and effective workout. Check out SPRI, a leading resistance tubing manufacturer. www.spriproducts.com
5. Heart Rate Monitor. Perfect for a beginner or advanced exerciser. The idea behind a monitor is to accurately track exercise intensity. A heart rate monitor can help individuals know exactly where they’re at. They not only get the most out of their workouts they know when they’re pushing too hard. Some Heart Rate monitors require use of a chest strap make sure to review yours before buying. Click on Perform Better on this page.
3. The Valslide, created by Valerie Waters, personal trainer to Hollywood’s elite was created with every level of fitness in mind. Valslide® makes lower body exercises smoother and easier on the body with more effective and immediate results. The simplicity of movement makes this exercise tool an obvious addition to any workout routine. My clients love the Valslide and it can travel anywhere. It’s a great gift and they will love it! Click on the Valsides on this page.
4. Resistance Tubing. Less bulky than dumbbells or weight sets and easily stored, resistance tubes are a great way to strengthen and build muscle. The correct resistance will make a fun and effective workout. Check out SPRI, a leading resistance tubing manufacturer. www.spriproducts.com
5. Heart Rate Monitor. Perfect for a beginner or advanced exerciser. The idea behind a monitor is to accurately track exercise intensity. A heart rate monitor can help individuals know exactly where they’re at. They not only get the most out of their workouts they know when they’re pushing too hard. Some Heart Rate monitors require use of a chest strap make sure to review yours before buying. Click on Perform Better on this page.
6. Personal Training Sessions. Working with a personal trainer has been shown to increase motivation as well as teach the most safe, efficient exercises. Personal training is the perfect gift for someone interested in starting a new fitness program looking to lose weight or updating their existing routine. Check your local area for certified Trainers and use references if possible.
Sunday, November 21, 2010
T-Day Workouts for the Week.
Here's a couple workouts you can try this week. Holiday weeks are especially tough food-wise. Be smart don't increase the calories AND decrease the workouts -NOT a good combination. Do the best you can, and enjoy yourself!!
Tips for this week:
WORKOUT#1
WORKOUT #2
Tips for this week:
- Get up a half hour earlier and get your workout in before you get too busy.
- Go for a walk at lunch-time.
- Cut back on starchy carbs -Mon /Tues/ Wed --enjoy T-DAY!
- If you're going to a High School Football Game on Thursday, parking is tough, good idea to walk, don't get there early to find a "Good Spot" closer --walk, walk, walk........
WORKOUT#1
CIRCUIT #1
Valslide REV Lunge or Reverse Lunge 20 each leg
Valslide Side Lunge or Side Lunge 20 each leg
Side to Sides 30 secs
Squat & Row or Prisoner Squat 15 reps
Sumo Squat 15 reps
Skaters 30 secs
Do circuit 2-3 times
CIRCUIT #2
Push Ups 12 reps
Flys --DB or Tube 20 reps
Valslide Mountain Climber 30 secs
Bench Press 15 reps
Tricep Extensions 15 DB or Tube or Dips 12-15
Jumping Jacks 30secs
Do circuit 2-3 times
Cardio Circuit
Cardio Circuit
Side to Sides 30 secs
Skaters 30 secs
Valslide Mountain Climber 30 secs
Jumping Jacks 30secs
Do circuit 1-2 times
Notes: rest little between exercises (5-30secs). Try to move quickly from 1 to the next, don’t rush with sloppy form. Rest a full minute between circuits. Finish the entire Circuit before moving on to the next circuit.
WORKOUT #2
CIRCUIT #1
Step ups 15 each leg
RDL 15
Split Jacks 30 secs
SB Leg Curl or Bridges 20 reps
Inchworms 10 reps
Squat Drops 30 secs
Do circuit 2-3 times
CIRCUIT #2
Bentover Rows 15 or Chinups MAX
Bicep curls --DB or Tube 15 reps
Half Jacks 30 secs
Anterior Reach with MB press 12 each leg
Crossover step 12 each leg
MB Pile drivers 30secs
Do circuit 2-3 times
Cardio Circuit
Split Jacks 30 secs
Squat Drops 30 secs
Half Jacks 30 secs
MB Pile drivers 30secs
Do circuit 1-2 times
Notes: rest little between exercises (5-30secs). Try to move quickly from 1 to the next, don’t rush with sloppy form. Rest a full minute between circuits. Finish the entire Circuit before moving on to the next circuit.
Friday, November 12, 2010
The "Best of the Best " Bod's of all-time on Film!
Just having a little fun today. Sometimes when reviewing client goals, they may say “I want a similar look to so-and-so from “Dancing with the Stars”. Yes dancers have great physiques and the costumes really showcase their ripped bodies. So it got me thinking, who has the best Hollywood Body out there? Tough choice………And yes I just watched a special on E TV—the show was Best and Worst Bodies in Hollywood –mean, right?
How about of all-time? Hmm…..How about this, the top 20 Actors of Film or TV who got in amazing shape for their role. And yes, I’ve watched many movies and way too much TV…………
Here are my rules:
I watched the Movie or TV show or my wife was watching and I caught a glimpse…..
No steroids or nip & tuck
No Twilight (too young)
No Matthew McConaughey (He just bugs me, the Bongo thing)
Superhero Costume Rule –all right you have to actually fit in the thing and no painted ABS – Michael Keaton, Val Kilmer, George Clooney and Toby Maguire, sorry ---but Toby was close…………………
So through the process of elimination –Sorry Arnold, Hulk Hogan, The Rock, Matthew, Pamela Anderson and Taylor Lautner. With that said, here is my Top 20 Actors of all-time, who worked hard and built what some people may say “Perfect Bodies” and made audiences, say WTF ---
20) Yes I love train wrecks, but Jersey Shore. If you’re married, watching this show is a very inexpensive form of birth-control, you’ll never want children! But the star of the show makes the top 20----- Give the guy credit, “the Situation” makes my list.
19) Yes I’m old and I’m going back to the seventies. But as a teenager seeing Raquel Welch in One Million Years B.C. –that was Hot Stuff!
18) I have to go with my Boston Boys and yes, they have to come in together. They are a team like Dean and Jerry without the 20 year hate and jealously and not talking to each other period. Ben Affleck in The Town and Matt Damon in Invictus. Both guys got in amazing shape, but don’t blink; you’ll miss the scenes that showcase their physiques. Normally, Hollywood likes to exploit this, but not here.
17) The year was 1976 –Best Picture –Rocky. Sly wasn’t in quite the shape that his opponent was. And in Rocky II Apollo Creed was lean and mean!
16) James Bond is supposed to be lanky and pale white –times have changed. Daniel Craig is not your mother’s James Bond. I wonder if he still cares if his martini is shaken instead of stirred? 2006's Casino Royale
15) I’m going old school, 80’s style…... I may be the only person who watched this movie –I want my money back! Maybe not, Demi Moore was amazing looking in Striptease. Just fast forward to the good parts 00:42, 1:13
14) Hank Azaria, what??? –The guy who does some of the voices on the Simpsons? Yes that guy. Along Came Polly in 2004 and Hank was walking around in his “Banana Hammock” bathing Suit –thank God we got to see Jennifer Aniston.
13) Remember the Terminator? How about the sequel? Linda Hamilton was ripped……sorry again Arnold, you’re out!
12) Hugh Jackman in Wolverine should have ranked higher. But the haircut, I have to deduct points. I just wanted him to fix it –like he was driving around and through a tunnel with the top-down. But he was in shape……
11) Just missing the top ten ---your Boy, Brad Pitt in Troy. I don’t think I made it through the entire movie, not good. I think I threw up in my mouth several times.
My Top Ten
10) This is my wife’s pick. But I spent money on the movie Bubble Boy, please Jake no. Jake Gyllenhaal in Prince of Persia.
9) Many guys have her as number 1 –I have her in at 9 – Into the Blue she was smoking.
8) Ryan Reynolds in Blade. Can a comic play a Vampire Slayer? I guess so…….
7) Underworld –my wife has watched this movie over 100 times- and Kate Beckinsale does look HOT in tight black clothes, or not……….
6) Yes he’s MIA. But Jean-Claude Van Damme made us laugh and cry in Universal Soldier. I never knew a mannequin could kick so high –just kidding, Not………
WHO’S YOUR TOP FIVE??
5) Does Jessica Simpson count as an actress? And there’s nothing wrong with thinking that Chicken of the Sea is really chicken, it’s confusing. Yes, she made a movie, Dukes of Hazzard. But the real question does Dukes of Hazzard count as a movie? Some movies you should never admit to watching –sorry I just punched myself for giving up 2 hours of my life……..
4) Jennifer Garner –How can a women that adorable and sweet look that good and look like she can kick your ass----well she can…see Electra.
3) Some of you may say. Who is this guy? How about One Tree Hill? Yes but True Blood on HBO has people taking notice. Why is it that Vampires and Werewolves are always running around bare-ass. I guess it’s because it’s HBO and they can show anything. Joe Manganiello who plays Alcide the Wolf Boy doesn’t own a shirt, may be the star attraction. The show is Caligula for the supernatural……
2) He set the bar very high –Sly is the man, he started this whole fit actor thing and he continues today –1985’s Rocky IV he may shown audiences his best physique –3-5% bodyfat – just take a look at the transformation from Rocky to the Expendables amazing. Don’t forget about Cop Land –HEY he wanted to look like a real police officer…….
1) Yes my family loved 7th Heaven…..who knew Mary Camden would grow up to be the hottest girl on the planet. Yes Jessica Biel is number 1----see Blade 3 or anything she stars in --we thank you Jessica!
Wednesday, October 27, 2010
Indoor Bootcamp! Winter Sessions
Yes, we're going to try an indoor class and see how it goes.
WHERE: Center Stage (School of Performance Arts) 2nd floor
WHEN: TUES & FRI 9:15 -10:05AM
DATES: Nov 9, 12, 16, 19, 30 Dec 3, 5 (no class week of T-DAY)
Sorry folks I've been informed that the school doesn't allow children to sit in and watch class. I thought this was going to be my decision (liability), but the school informed me today about their policies.
I want to try 7 sessions and see where it goes. The room is fairly big --I think I can fit 15........
The workout will be circuit style with 6-8 stations like we're doing, but less equipment. I'll store a few items there, so we'll have some variety.
EVERYONE WILL HAVE TO SUPPLY THEIR OWN MAT.
359 Littleton Rd, Westford MA
WHERE: Center Stage (School of Performance Arts) 2nd floor
WHEN: TUES & FRI 9:15 -10:05AM
DATES: Nov 9, 12, 16, 19, 30 Dec 3, 5 (no class week of T-DAY)
Sorry folks I've been informed that the school doesn't allow children to sit in and watch class. I thought this was going to be my decision (liability), but the school informed me today about their policies.
I want to try 7 sessions and see where it goes. The room is fairly big --I think I can fit 15........
The workout will be circuit style with 6-8 stations like we're doing, but less equipment. I'll store a few items there, so we'll have some variety.
EVERYONE WILL HAVE TO SUPPLY THEIR OWN MAT.
359 Littleton Rd, Westford MA
Wednesday, October 6, 2010
Red Carpet Ready Fitness & Beauty Summit
Last weekend was the first ever Red Carpet Ready Fitness & Beauty Summit held in CA. From what I heard and read it was outstanding. Valerie Waters brought in the best of the best – the top experts from LA’s fitness & beauty scene, to share their latest and greatest secrets for achieving amazing results in minimal time. And the event was a huge success!
As some of you know my wife LeeAnne was lucky enough to attend and she can’t stop talking about it. So much great information to share –check out LeeAnne’s blog
Why is LeeAnne hanging out with Colby from Survivor?
As some of you know my wife LeeAnne was lucky enough to attend and she can’t stop talking about it. So much great information to share –check out LeeAnne’s blog
Check out LeeAnne Valsliding with Celebrity Fitness Trainer Jamie Milnes!
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| LeeAnne with Valerie |
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Sunday, October 3, 2010
Bridal Bootcamp --Congrats Kristen & Brian
Congratulations to Brian and Kristen who got married this past weekend. Thanks for a great time –everything was perfect! Kristen looked beautiful in her Wedding Dress – She made a GORGEOUS bride! She looks so happy. What a Wedding!!!!
As some of you know Kristen was a dedicated Bootcamper this past summer. She set a goal of losing 25 pounds for the Wedding –we’ll she didn’t make that number –she followed the food plan with the workouts and she LOST 32 LBS!!!!!!!!
Congrats you should be proud!
Congrats you should be proud!
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| Kristen & Brian Wedding Day! |
Friday, September 24, 2010
Counting calories is a pain in the you know what………..BUT is there a time it helps?
Those of you who work with me know I’m not a huge fan of counting calories. And I don’t enjoy it so I can’t expect you to either. I’m more into controlling and recognizing your portions and the correct portion size for you. I can’t emphasis enough how important Nutrition is when it comes to body transformation. Talking percentage, Nutrition accounts for about 80% of any good program. So at this point you’re probably sick of hearing me say –YOU CAN NEVER –OUT-TRAIN A CRAPPY DIET!
Okay –what’s next? I’ll do a little more work……..
Now you’re talking.
With that said it’s super important to understand portion sizes. At the beginning of a program, that’s the time to weigh your food and check calories. Once you understand how to eat correctly, it’s much easier to be able to just plan and prepare.
Does counting calories help? At the beginning of a program and maybe a reality check if you’re unsure. In reality, counting every calorie for a long time is not enjoyable—but it’s imperative you have at least an understanding of what you’re taking in. Now understanding portions is mandatory, there’s no way around that one. But not to worry, again if you follow the plan and stick to it, you’ll lose weight. I’m talking about those of us who are stuck and need to check the numbers. Yes I know it’s a pain. But when you hit that dreaded plateau it’s time to look at everything. Too many times folks come to me and think just a change of workouts will get them to where they want to go. Some want to do the same exact thing they’re doing on their own but come to me and think I can just wave a Magic Wand over them and they will lose weight –sorry that’s not going to happen.
Here’s the thing. If you’re in a rut and can’t seem to lose that last 5 or 10 pounds and you think you tried everything, think again. If you’re following the plan, you’ll lose. So what’s next?
First thing is a food journal. It’s a fact, people that lose the most weight and are the most consistent keep a food journal, they write down everything they eat. I always recommend that beginners keep a food journal –once you do this for a while, you’ll understand portion size and become familiar with the food you’re eating. In time you’ll know exactly the amount and you can eye-ball everything going forward. But, sometimes we start to lose focus and just a little extra at each meal adds weight or stops the process, it becomes mindless and that’s where trouble begins. So to get you to re-focus, it’s time to start journaling!
• Protein: A serving of protein should look like a deck of cards in width or thickness, or should be the size of the palm of your hand. This comes out to about one chicken breast or 3-4 egg whites. If you use Liquid eggs (not egg-beaters) read the label and try to pour 2-4 eggs worth.
• Fat: Fats should be eaten sparingly. So a tablespoon of olive oil, a quarter of an avocado, or 10-15 Almonds should suffice. Peanut or Almond Butter (1 tbl) watch the serving and try to use unsalted. You MUST HAVE good fats in your diet –but be extra careful with the portions.
• Carbohydrates (starchy): Starchy carbs should be about the size of a closed fist. This comes out to about ½-¾ cup of rice, a half a whole wheat bagel, one apple, or a handful of grapes. Again, I try to have starches early in the day –don’t avoid them altogether, we need some for energy.
• Carbohydrates (Fibrous): Vegetables, when steamed or raw, can be consumed in nearly unlimited amounts. Think colors –there’s such a large variety of this great food group. So important, yet folks still have a hard time eating enough veggies –you will feel full!! A must for anyone looking to lose bodyfat!
Fiber – a must have –again too many benefits –please read my article on Fiber.
http://markoneworkout.blogspot.com/2010/06/fiber-and-weight-loss.html
Drink your water –that should be easy, right????? No sports drinks……….
Step 2 is checking your calories
–become familiar with how much you’re taking in. A great place to start is FITDAY –here you can sign up for a FREE account.
http://www.fitday.com/
For women a general rule of thumb is never going below 1200 calories per day –
I’m not saying we should start counting calories forever, but maybe we take a reality check –and see what we truly take in and go from there.
I just did this with someone last week. She insisted she was at a certain number and could prove it –she was not losing any more weight and thought the program stopped working –after further review, her intake was 200-400 more calories than she thought – Too many “flavored yogurts”--sugar is high……. “I didn’t think we counted fruit, I had 3 bananas” “I thought my chicken was 4 ounces”, no it was 6…………you get the picture. You have to be aware of what you’re taking in! You don’t have to be obsessive –just don’t make it mindless –understand your portion sizes!! By just writing down EVERYTHING and keeping the correct portions –she would have been okay –didn’t have to count calories!
Not trying to be mean, but which look's better?
Because it’s impossible to maintain a very low-calorie diet, once you begin to eat more-and it’s going to happen because your body will make you-you’ll end up gaining weight immediately and uncontrollably. If you refuse to change your eating habits, you’ll become that yo-yo dieter we all hear about –that kind of dieting will drive you nuts!
And you know what’s even worse. You may think you look better, but eating less than what your body requires doesn’t make you more attractive. Just the opposite, you lose your glow, your hair gets dull, your eyes get puffy, your nails get brittle, and the worst part-you lose your beautiful curves (and by curves I don’t mean fat, I mean muscle tone). Sorry it’s not an attractive look. Think healthy vibrant and younger looking skin. That’s what healthy eating can do for you!
If you want to lose fat, you must eat. Crash diets and skipping meals will shed some pounds, but wreaks havoc with your metabolism. Not only that, but once your body does not have the ready energy, it might start burning the protein that helps to build muscles. So, yes, you may lose scale weight, but you’ll most-likely lose muscle tissue; and since muscle tissue is the “active” part of our metabolisms, losing muscle tissue will cause our bodies to burn less calories – increasing our risk of gaining fat once we stop dieting! Eating more frequent, smaller meals will speed up your metabolism and help you burn fat. The trick is to eat more frequently, but to eat just enough food energy to get you to your next meal. If we go too long without eating, the body does its survival thing and will hold onto fat reserves and store any surplus energy as fat. On the other hand, eating, smaller, more frequent meals will condition your body not to store fat and will actually rev up your metabolism. Combine that with a good exercise program and you’ll become a FAT-BURNING machine!
With that said --make sure protein is part of every meal---here's why:
In her program Red Carpet Ready, Valerie Waters gave us great advice on how not only Hollywood Stars, but people at home can get and stay in great shape. I love her program because she also believes in portion control and not calorie counting. Here’s some great advice taken from her book.
“Food is the fuel that our bodies run on. It only stands to reason that the better the fuel you put into your body, just like your car, the smoother, cleaner and better it will run. And, the longer it will last without breaking down! Eating for optimal health does not need to be more expensive and with planning it can also be more convenient - it’s a whole lot more rewarding to eat with the purpose of maintaining health – to feel better! Nutrition is empowering! Eating the right foods is a choice, so treat your body right.”
No one understands the program better than my wife LeeAnne.
She's living proof of how important food is and how you can make changes at any age. Check out her story.
http://coachingforhealthandfitness.com/my-story/
So how bad do you want it??
The Basics
You don’t want to take this to the extreme. Don’t make this too difficult, there’s no need to obsess over every single calorie and live on salad alone. I have clients who just want the basics and want variety and hate the word “diet”. If that’s the case I tell my clients to make sure they understand the basic guidelines of healthy eating needed to drop the extra fat pounds: Limit sugar, trans/saturated fats, eat a variety of whole foods versus processed foods, consume only as much as your body needs, and don’t go hungry. That’s basic and you can follow that with some success. It’s so simple, there’s no need for special diets, starving yourself, obsessing over what you’re eating/ate an hour ago/can’t eat because it’s off limits……So relax don’t eliminate anything but eat more of the healthy foods and less of the unhealthy foods, and work out consistently. In a nutshell, that’s basic info that can shed some pounds.Okay –what’s next? I’ll do a little more work……..
Now you’re talking.
With that said it’s super important to understand portion sizes. At the beginning of a program, that’s the time to weigh your food and check calories. Once you understand how to eat correctly, it’s much easier to be able to just plan and prepare.
Does counting calories help? At the beginning of a program and maybe a reality check if you’re unsure. In reality, counting every calorie for a long time is not enjoyable—but it’s imperative you have at least an understanding of what you’re taking in. Now understanding portions is mandatory, there’s no way around that one. But not to worry, again if you follow the plan and stick to it, you’ll lose weight. I’m talking about those of us who are stuck and need to check the numbers. Yes I know it’s a pain. But when you hit that dreaded plateau it’s time to look at everything. Too many times folks come to me and think just a change of workouts will get them to where they want to go. Some want to do the same exact thing they’re doing on their own but come to me and think I can just wave a Magic Wand over them and they will lose weight –sorry that’s not going to happen.
Here’s the thing. If you’re in a rut and can’t seem to lose that last 5 or 10 pounds and you think you tried everything, think again. If you’re following the plan, you’ll lose. So what’s next?
First thing is a food journal. It’s a fact, people that lose the most weight and are the most consistent keep a food journal, they write down everything they eat. I always recommend that beginners keep a food journal –once you do this for a while, you’ll understand portion size and become familiar with the food you’re eating. In time you’ll know exactly the amount and you can eye-ball everything going forward. But, sometimes we start to lose focus and just a little extra at each meal adds weight or stops the process, it becomes mindless and that’s where trouble begins. So to get you to re-focus, it’s time to start journaling!
Are your portion sizes too big?
There are a few ways to accurately gauge the correct amount you should be eating. Get a food scale. This will help you in the beginning to recognize what 4 ounces of meat looks like, or 1 ounce of cheese. After a while you’ll be able to eyeball the correct amount. You can also use your hand to measure portions. Here are a few measuring tips:• Protein: A serving of protein should look like a deck of cards in width or thickness, or should be the size of the palm of your hand. This comes out to about one chicken breast or 3-4 egg whites. If you use Liquid eggs (not egg-beaters) read the label and try to pour 2-4 eggs worth.
• Fat: Fats should be eaten sparingly. So a tablespoon of olive oil, a quarter of an avocado, or 10-15 Almonds should suffice. Peanut or Almond Butter (1 tbl) watch the serving and try to use unsalted. You MUST HAVE good fats in your diet –but be extra careful with the portions.
• Carbohydrates (starchy): Starchy carbs should be about the size of a closed fist. This comes out to about ½-¾ cup of rice, a half a whole wheat bagel, one apple, or a handful of grapes. Again, I try to have starches early in the day –don’t avoid them altogether, we need some for energy.
• Carbohydrates (Fibrous): Vegetables, when steamed or raw, can be consumed in nearly unlimited amounts. Think colors –there’s such a large variety of this great food group. So important, yet folks still have a hard time eating enough veggies –you will feel full!! A must for anyone looking to lose bodyfat!
Fiber – a must have –again too many benefits –please read my article on Fiber.
http://markoneworkout.blogspot.com/2010/06/fiber-and-weight-loss.html
Drink your water –that should be easy, right????? No sports drinks……….
If you follow the Food Plan with CORRECT Portion sizes—you won’t need STEP 2.
Step 2 is checking your calories
–become familiar with how much you’re taking in. A great place to start is FITDAY –here you can sign up for a FREE account.
http://www.fitday.com/
For women a general rule of thumb is never going below 1200 calories per day –
I’m not saying we should start counting calories forever, but maybe we take a reality check –and see what we truly take in and go from there.
I just did this with someone last week. She insisted she was at a certain number and could prove it –she was not losing any more weight and thought the program stopped working –after further review, her intake was 200-400 more calories than she thought – Too many “flavored yogurts”--sugar is high……. “I didn’t think we counted fruit, I had 3 bananas” “I thought my chicken was 4 ounces”, no it was 6…………you get the picture. You have to be aware of what you’re taking in! You don’t have to be obsessive –just don’t make it mindless –understand your portion sizes!! By just writing down EVERYTHING and keeping the correct portions –she would have been okay –didn’t have to count calories!
Are you eating enough?
Now on the other side of this, it’s not taking in enough calories. This can be just as bad and extremely unhealthy. I’m hoping women are not watching the show Survivor and think the girls now look great because they’re not eating. Ladies please, it doesn’t work that way. Your long-term health is in serious jeopardy if you think starving yourself is the way to go. Not eating enough slows down the fat-burning process and DOES NOT GET YOU RIPPED –after a while your body goes into Survival mode –meaning it’s going to hold on to as much FAT as possible –it’s going to attack your muscle. So what happens to your body that you’re working hard to build –it gives you an appearance of loose skin, no ABS and that dreaded “skinny fat” look. That’s what we don’t want. Looking like a Kenyan Marathon Runner is not what we’re after. How about a nice tight athletic body?Not trying to be mean, but which look's better?
Because it’s impossible to maintain a very low-calorie diet, once you begin to eat more-and it’s going to happen because your body will make you-you’ll end up gaining weight immediately and uncontrollably. If you refuse to change your eating habits, you’ll become that yo-yo dieter we all hear about –that kind of dieting will drive you nuts!
And you know what’s even worse. You may think you look better, but eating less than what your body requires doesn’t make you more attractive. Just the opposite, you lose your glow, your hair gets dull, your eyes get puffy, your nails get brittle, and the worst part-you lose your beautiful curves (and by curves I don’t mean fat, I mean muscle tone). Sorry it’s not an attractive look. Think healthy vibrant and younger looking skin. That’s what healthy eating can do for you!
If you want to lose fat, you must eat. Crash diets and skipping meals will shed some pounds, but wreaks havoc with your metabolism. Not only that, but once your body does not have the ready energy, it might start burning the protein that helps to build muscles. So, yes, you may lose scale weight, but you’ll most-likely lose muscle tissue; and since muscle tissue is the “active” part of our metabolisms, losing muscle tissue will cause our bodies to burn less calories – increasing our risk of gaining fat once we stop dieting! Eating more frequent, smaller meals will speed up your metabolism and help you burn fat. The trick is to eat more frequently, but to eat just enough food energy to get you to your next meal. If we go too long without eating, the body does its survival thing and will hold onto fat reserves and store any surplus energy as fat. On the other hand, eating, smaller, more frequent meals will condition your body not to store fat and will actually rev up your metabolism. Combine that with a good exercise program and you’ll become a FAT-BURNING machine!
With that said --make sure protein is part of every meal---here's why:
Make sure you get enough protein with those meals!
The Eating Clean plan means protein at every meal. If you’re just working out and not eating a sufficient amount of protein, you will build some muscle, get stronger and speed up your metabolism, and everything will get tighter but you will NOT drop a significant amount of weight. If you really want to see results and make serious changes, you absolutely must learn how to eat correctly! Forget fad diets and crazy supplements claiming to burn fat, you must make changes and EAT CLEAN. Our bodies are smart and tough. It wants to keep our fat. When we reduce our calories, the body doesn’t cooperate, it does the opposite of what we think it should do, it’s not going to just lose fat, it will hold onto fat as long as possible, and instead burn more proteins for energy. It’s a protective mechanism the body utilizes when it detects less food coming in. If we don’t eat enough protein, the body will burn away amino acids stored in our muscles and liver, which in turn will slow down the metabolism. We will end up losing muscle and not losing fat. And by slowing down the metabolism, we will end up burning even less calories over time, which means, it becomes easier to gain fat back! So, eat your protein!Watch that Alcohol consumption
This is a tough one. We do have to enjoy life. We’re not saying you can never have that occasional Cosmo. But seriously, you have to make choices. If you’re having a couple glasses of wine every night, you may not reach your goal. Bottom line, its extra unwanted calories that again, slow down the fat burning process. Alcohol is more of a carb, treat it as such. Like carbs, it raises insulin and causes you to store fat. And remember alcohol contains 7 calories per gram so you can understand why too much may cause weight gain. One to two glasses per week is acceptable. Your system can handle that. It’s when you try re-living your College days and over-due it–what do you think the kids from Jersey Shore are going to look like in 5 years? If they eat and drink the way they’re portrayed on TV, its trouble ahead. “The Situation” your ABS are gone my friend! So you have to decide how bad do you want to lose weight? Again, limit your intake. Just remind yourself how hard you’ve been working to stay on track, and convince yourself that it’s not worth it. In her program Red Carpet Ready, Valerie Waters gave us great advice on how not only Hollywood Stars, but people at home can get and stay in great shape. I love her program because she also believes in portion control and not calorie counting. Here’s some great advice taken from her book.
“Food is the fuel that our bodies run on. It only stands to reason that the better the fuel you put into your body, just like your car, the smoother, cleaner and better it will run. And, the longer it will last without breaking down! Eating for optimal health does not need to be more expensive and with planning it can also be more convenient - it’s a whole lot more rewarding to eat with the purpose of maintaining health – to feel better! Nutrition is empowering! Eating the right foods is a choice, so treat your body right.”
No one understands the program better than my wife LeeAnne.
She's living proof of how important food is and how you can make changes at any age. Check out her story.
http://coachingforhealthandfitness.com/my-story/
So how bad do you want it??
Friday, September 10, 2010
Valsides in Action!
How to use the Valslide --you'd much rather look at Val than me!
Access Hollywood feature on the Valslide.
Access Hollywood feature on the Valslide.
Sunday, August 22, 2010
Don't stop walking!
Any type of movement is beneficial. Will I lose weight if I walk every day? Yes you probably will. I did lose weight at first, but haven’t for a while. Should I up the miles? These are some of the questions trainers get all the time. Good questions. But it really depends on the individual, like I said; any type of movement is good, and what’s the alternative? Sitting on the couch? If it is, then get out and walk! You don’t have to beat yourself up every single workout. Walking is great exercise, here in Westford I can look out my window and see walkers, runners and bikers throughout the day. My wife and I love to walk. I always add a good walk to my “off” days to burn a few more calories and help me unwind after a long day.
Walking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health. Walking is one of your body's most natural forms of exercise. It's safe, simple, doesn't require practice, and it’s good for you.
Walking has many benefits:
• Calorie burner
• Clears your head
• Low Impact, not hard on joints
• Stress reduction, lower cortisol
• Lower low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol)
• Raise high-density lipoprotein (HDL) cholesterol (the "good" cholesterol)
• Lower your blood pressure
• Reduce your risk of or manage type 2 diabetes
With that said and not to discourage anyone that walks, it may not be enough for continued fat loss. Again, tremendous benefits associated with a relaxing walk, in terms of weight loss it is not the biggest catalyst to reaching your goals. Besides the fact our bodies are so efficient and we get used to that same pace, walking doesn’t have the type of intensity needed to burn a lot of body fat.
So what’s next? Well, if you’re ready and healthy enough, try Interval Training. Again, like I stated many times, it’s not for everyone. Why is interval training so effective? Think afterburn. An 8-30 min training session has been proven to elevate your metabolism for over 24 hours. Another words, you’re burning calories even when you’re not training
So although I love walking and suggest you try to get your 10,000 steps per day, if your goal is losing a fair amount of weight try turning up the intensity of your workouts, and that doesn’t mean switch to running –that’s a whole other subject which we'll discuss at a later date, again!
How do I start?
The easiest way to start is combining a walk and run (sprint). Walk for 30sec and then run FAST for 30secs. Repeat this 4-10 times. Do this 2-3 times a week for a great fat burner!
Bring more intensity to your workouts.
If you’re reading a book or magazine while doing your cardio then it’s time to ask yourself how bad do I want this?
Get that Heart rate up! Are you working hard enough? If after your warm-up and first exercise or 2 and you're sitting down, your heart rate hasn't yet been elevated significantly, you're stopping to chat with friends about last night’s episode of Desperate Housewives, or you're looking around for what exercise to choose next, then you're most likely not pushing yourself hard enough.
Don’t just go into your workout and pick an exercise because a machine or area is open. Have your workout plan with you. Your time at the gym with your exercises and rest periods should be laid out for you in advance. It’s not just random, have alternatives ready if it’s busy at your gym, but do your best to stick with your plan. Keep in mind if your goal is to lose weight then you should make sure you only allow your heart rate to drop during your workout rest periods.
It’s not all about burning calories while you workout. The key is going to be to maximize your fat burning potential after the workout and to do that you need to push yourself hard enough to feel a significant training stimulus on your body.
If you’re unfamiliar with Interval training, try re-reading my past article interval-training
Again, start out slow and make sure you're warmed up properly before you jump right into it. And more isn't always better, the idea is short and intense!
Give it a try and let me know how you do!
Walking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health. Walking is one of your body's most natural forms of exercise. It's safe, simple, doesn't require practice, and it’s good for you.
Walking has many benefits:
• Calorie burner
• Clears your head
• Low Impact, not hard on joints
• Stress reduction, lower cortisol
• Lower low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol)
• Raise high-density lipoprotein (HDL) cholesterol (the "good" cholesterol)
• Lower your blood pressure
• Reduce your risk of or manage type 2 diabetes
With that said and not to discourage anyone that walks, it may not be enough for continued fat loss. Again, tremendous benefits associated with a relaxing walk, in terms of weight loss it is not the biggest catalyst to reaching your goals. Besides the fact our bodies are so efficient and we get used to that same pace, walking doesn’t have the type of intensity needed to burn a lot of body fat.
So what’s next? Well, if you’re ready and healthy enough, try Interval Training. Again, like I stated many times, it’s not for everyone. Why is interval training so effective? Think afterburn. An 8-30 min training session has been proven to elevate your metabolism for over 24 hours. Another words, you’re burning calories even when you’re not training
So although I love walking and suggest you try to get your 10,000 steps per day, if your goal is losing a fair amount of weight try turning up the intensity of your workouts, and that doesn’t mean switch to running –that’s a whole other subject which we'll discuss at a later date, again!
How do I start?
The easiest way to start is combining a walk and run (sprint). Walk for 30sec and then run FAST for 30secs. Repeat this 4-10 times. Do this 2-3 times a week for a great fat burner!
Bring more intensity to your workouts.
If you’re reading a book or magazine while doing your cardio then it’s time to ask yourself how bad do I want this?
Get that Heart rate up! Are you working hard enough? If after your warm-up and first exercise or 2 and you're sitting down, your heart rate hasn't yet been elevated significantly, you're stopping to chat with friends about last night’s episode of Desperate Housewives, or you're looking around for what exercise to choose next, then you're most likely not pushing yourself hard enough.
Don’t just go into your workout and pick an exercise because a machine or area is open. Have your workout plan with you. Your time at the gym with your exercises and rest periods should be laid out for you in advance. It’s not just random, have alternatives ready if it’s busy at your gym, but do your best to stick with your plan. Keep in mind if your goal is to lose weight then you should make sure you only allow your heart rate to drop during your workout rest periods.
It’s not all about burning calories while you workout. The key is going to be to maximize your fat burning potential after the workout and to do that you need to push yourself hard enough to feel a significant training stimulus on your body.
If you’re unfamiliar with Interval training, try re-reading my past article interval-training
Again, start out slow and make sure you're warmed up properly before you jump right into it. And more isn't always better, the idea is short and intense!
Give it a try and let me know how you do!
Thursday, August 19, 2010
Saturday, July 24, 2010
Is Chicken making us fat?
The study looked at data from adults taking part in a large project looking at the link between diet and cancer.
Participants from 10 European countries were weighed and measured at the start and then asked to report their weight five years later. They also filled out a detailed food questionnaire.
Now the thing I don’t know about the study. What about the participant’s lifestyle? Exercise? How much alcohol consumed in their diets? Do they smoke? They don't say how the meat is prepared, is it in sauces or used with sauces as sides? So again, some of these studies can make your head spin. Last year coffee was awful for you, the next study, it cures cancer ---you get the drift….
This study suggests that meat consumption was associated with weight gain in both men and women. Researchers found that people who ate the same number of calories, an extra 250g of meat a day - equal to a small steak - led to an additional weight gain of 2kg (5lbs) over five years.
But here’s the shocker and should have been clarified when the study came out. The strongest association with weight gain was poultry. Next was processed meats and then red meat. Now before you throw your chicken at me, take a deep breath and think about this. Here’s where you get in trouble with chicken or turkey, dark meat and the skin and of course the portion size. White meat chicken or turkey will always be part of a healthy diet --
This is how you keep meat in your diet without packing on pounds.
• Poultry. Remember, skinless white meat is lower in fat and calories than dark meat. Watch your portion size, (especially in restaurants). An ideal portion size is 4 ounces for women and maybe 6 ounces for men. If you need a visual, think of a deck of cards.
• Watch the processed stuff. Some of it is garbage. See if your deli has the nutrients listed. Watch the sodium and fat. Shop for the leanest cuts and think white meat. Skip the mayo and save things like sausage and Fenway Franks for a treat, rather than a weekly staple.
• Red Meat. Lean cuts only. Watch the portion size. Pay attention to that menu. A 12-ounce steak, be serious! That’s 2 or 3 meals –don’t be afraid to ask your waiter to wrap it up and bring it home. And keep in mind healthwise; too much red meat is not generally a good idea.
Things to consider.
Heavy meat-eating could be part of an overall unhealthy diet or unhealthy lifestyle. Why? Starters, too much of anything can always cause problems, (except Low GI veggies). Because meat is "energy-dense" (meaning it packs more calories by weight than veggies or fruits, for example), it could influence appetite control.Overall, we eat more meat than we need. Start thinking variety and trying some “meatless meals” Start making better choices. Eggs are the best; don’t think that egg whites are just a breakfast food. There are several “egg white” products out there that make it easy (not egg-beaters). Egg white omelets are a great choice, add some left-over’s from last night’s meal, or just add mushroom, onion, tomato and mozzarella.
I think the message here is going to get confusing. Based on these findings people may now think that a high protein diet may be a cause of weight gain, the question will have to be, what’s your protein source? If it’s not lean, than you may have an issue. Not only weight gain but health issues also. The best message here would be for people to control their consumption of meat to maintain a healthy weight and for overall good health in general.
That noise you hear in the background, that’s all the Vegetarians out there shouting, “I told you so!” Not that there’s anything wrong with being a vegetarian. In fact, that may be the best way to go. But for those of us who love our Chicken or steak, remember it’s portion size and lean cuts. The key is to get enough protein throughout the day as opposed to one big portion. And remember the rules to staying lean:
1. Small, frequent meals work. You should consume 5-6 meals per day.
2. Cutting carbs works. For fat loss, starchy carbs in the AM so you can burn off.
3. Vegetables work. Breakfast, lunch, and dinner should be accompanied by a serving of vegetables.
4. Adequate protein works.
5. Fish oil works.
6. Water and green tea works. Drink enough water so your urine is always clear, and don't forget to have 8-12 ounces of green tea each day.
7. Training with a high intensity works. Keep your rest periods short and the intensity high.
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