Happy New Year!!!!

Who’s making a Fitness Resolution today? Anyone? Anyone? Bueller?"

I have to be honest it hasn’t been a pretty site at my house. Now it’s time to say goodbye to the comfort food, Italian cookies (my favorite) eggnog, gingerbread houses and the entire array of feel-good-now-but-pay-for-it-later foods!

So what’s next? Well, gyms are crowded and folks are walking and running. This month is big in my profession. I’ll take it, but what went on the rest of the year?

It’s not too early to be thinking about fitting into your bikini. I know its months away, but basically you’re training now for your body and appearance for spring/summer!
 

So all together now, let’s get our butts back on track, healthy, fit and get energized for the New Year! If you want 2012 to be the year you take control of your health, make your body beautiful, strong and get your energy back, NOW is the time to do it. Temptation is gone. No more excuses!

I’m with some of you. My workouts were great, but food wasn’t. I know folks might say both their workouts and food weren’t up to par. So let’s get back to basics, so here are 5 helpful tips to get you back on the fitness track:

1. Let’s start with the easy one. Water, drink your water! This is the one that makes me crazy. When a client tells me they don’t have enough time to get water in, I want to scream. Yes, you go to the bathroom more, deal with it. Drink a lot of it because you probably drank more eggnog, wine, soda and beer more than you normally do these past few weeks, so now it’s time for a detox. Water will restore the balance in your body and get you back in health mode.

2. Get the meals in. Make sure you’re eating every 3-4 hours. 3 meals and 2 snacks are ideal. Increase your veggie intake; they are water-dense foods. Fruits and veggies boost your fiber intake, since it’s probably been insufficient this past month. These foods will get you off the fat-and-sugar track and on the fat-burning one in no time.

3. Throw away! My mother-in-law hates this one. She’s from the generation that forced us to finish our huge portions. Those poor kids in wherever are starving, so “finish what you have on your plate”. errrrrrrrr---So, watch your portion size at meals and its okay to, yes throw away or use as leftovers. Re-stock your shelves with GOOD food. The junk should be gone. Sorry, if you didn’t finish the sugar cookies, they must go, far, far away! 

 

4. Resistance training! Please don’t follow the cardio-crowd workout. You’ll notice the treadmills and elliptical machines are packed. Go to the weight room, if you’re unsure hire a trainer and learn to workout the right way. If you’ve taken time off from your training, don’t go all out. Start with a lighter workout that’ll remind you how it feels to work out and get your body back in the groove. I see too many people push way too hard too fast out of guilt for eating a lot and “not having time to work out.” And end up getting hurt or just quit. That first week is for getting back on track, not kill you! One of the keys to this is finding an activity you enjoy. If you do you’ll stick with it!

5. SLEEP! The last month for most of us has been hectic and stressful. Remember not enough sleep is stress on your body. Not good for fat-loss. So get back to a normal sleep schedule 7-8 hours a night.

Don’t forget to Plan!

Too many people just jump into things without proper planning. This is a huge mistake! Have a plan going forward. This could mean workouts and your food plan. Don’t take chances, it’s too important. Don’t just go to a gym and decide you’ll do this or that. A good workout program is crucial for your success. Remember “if you fail to plan”, “you plan to fail”.

With planning you need strategy to overcome potential roadblocks. If you have potential roadblocks, ask yourself, “What can I do differently to avoid this?” Willpower can only take you so far, remember this, thinking that more willpower is the best strategy is not the way to go……Let planning and preparation be your strategy.

Make Fitness a habit and be consistent. Commit to Thirty Days – Three to four weeks is all the time you need to make a habit automatic. If you can make it through the initial conditioning phase, it becomes much easier to sustain. A month is a good block of time to commit to a change since it easily fits in your calendar.

Goal Setting. Once you have a plan in place set a goal. This gives you a way to measure your progress, and provides a real boost when you realize that a goal which seemed out of reach last year, is easy this year. Set small goals for yourself that are somewhat challenging, but not so difficult that they are unattainable. Once you’ve achieved each goal, set your sights slightly higher and begin again. This is the only way to keep progressing.

The New Year often brings resolutions that turn into broken promises, but this year DECIDE to make it stick. If you do, besides not having this same resolution next year you’ll have the satisfaction of knowing you have accomplished something very important. That will go a long way!

Let’s do it!
Looking forward to a great year!

 Keep Training!!!

Hoilday Weight Gain --NOT a great gift.........

One Holiday down 2 to go, here’s the thing, enjoy yourself. We look forward to this season, let’s enjoy. But I have to admit it can be a challenge, especially if you’re trying to lose weight. For the next month you are going to have some of the biggest challenges you have faced all year to losing weight and keeping it off. In my experience from Thanksgiving to New Year's can raise havoc with your plan.

Many people easily gain 5-10 pounds over this time and when they finally realize this, they don’t know what hit them. I guess the mindset is that you can let everything slide now since once Ryan Seacrest finishes his New Year’s Eve countdown you'll get right back on track.

I have to be honest with you letting things go and gaining 5+ pounds over the next several weeks is going to put a dent in your weight loss process. The reason being that you will have to spend January losing that last 7 pounds you gained before you can even start on the new weight you want to lose.

To compound this, during this time-period most people have a harder time fitting in their workouts –double-whammy. More calories and less exercise equals you know what. Let’s avoid this Holiday weight-gain, now more than ever you need to stick to your planning.

1) Get your workouts in. Make an appointment with yourself. It’s much easier to get it done in the morning. Yes get your butt out of bed 45 minutes earlier and do your workout. I don’t have the time is the poorest excuse on the planet---PLEASE.

2) Plan your meals and snacks –yes you may have to do that the night before –Modern Family can wait –use your DVR and watch later.

3) If you’re attending a Party –don’t go in hungry ---eat before you get there.

You don’t have to miss out, but stay the course and only indulge during a few special occasions such as Christmas Eve, Christmas dinner and New Year's Eve. The rest of the times try avoiding the excess food and drinks - you'll be happy you did come January 2nd!

Great Holiday Workout ---from Val Waters.

Keep Training!

Snowy Outdoor Bootcamp!

It wasn't suppose to stick!!  It's only October............ Thanks FOX25 Boston --great forecast!!

It didn't stop some of you --great job!!

Last Outdoor Camp of Year!!!

Eye of the Tiger!!

One of the biggest obstacles to getting and staying in shape is putting off workouts. I know life gets in the way, but if you’re serious about making changes YOU’LL FIND TIME. Yes, that could mean 6am workouts. Get your butt out of bed if it’s the only way……. When it comes to fitness, telling yourself you’ll “do it later” will sabotage your progress and hold you back from reaching your goals.

Yes, I’ll repeat myself. You NEED GOALS! The urge to procrastinate can be a daily struggle if the motivation you have for working out is too broad, unspecific or unattainable. An example of a great goal is getting in super shape for a Wedding that’s a few months away. Here’s the opposite of that, I want to workout to be alive to see my Grandkids get married, that’s great, but the goal expands so far into the future that it’s easy to say, “what’s one missed workout? I’ll do it tomorrow.” Think of Apollo Creed yelling at Rocky in Rocky III, “there is no tomorrow!” “there is no tomorrow!”

But if you have that shorter term goal, that’s another story, you’ll know that a missed workout is a missed opportunity and could result in a setback. I’m not saying it’s the end of the world if you miss one or two. I’m talking about continually blowing off workouts for no good reasons. Bottom line, if you have a more pressing reason to get to the gym, you’ll be more likely to continue going on a daily basis.

Once you establish a reasonable goal, you may still have trouble sticking to your program. Ask yourself why you REALLY work out. What is your primary motivation? To be honest, I miss an occasional workout, like I said, “Life happens.” But here’s the thing, I work out because it keeps me centered and positive. I notice that when I miss a workout I feel less calm and many times I don’t sleep as well that night. For me, I love that feeling of working out hard. Yes I do enjoy it, that’s another key. Finding something you enjoy physically and you will continue. Everyone has their own reasons for working out that don’t necessarily involve what your doctor tells you, i.e. exercise is important for bone density and longevity, etc.

One way to motivate yourself to get to the next level is to visualize what you want. Imagine yourself already having the energy you want to have, the shape you want to be in, or riding that 100 mile bike ride you’ve always wished you could complete. Whatever encourages you immediately is the key to your fitness success.

And sometimes we have those days that it’s not going to happen. No motivational trick will get you to where you’re supposed to be. I’m not talking when you’re sick or injured or totally exhausted. You know what days I’m talking about. Basically, you’re very comfortable and looking for any excuse to not workout. On those days, you just need to step it up and do it anyway. That’s what commitment is about–you do it no matter what. Pretty much everyone who’s ever done a workout out of sheer focus and determination would agree that they’ve never regretted it. Even if you limit your exercise and maybe walk, you’ll be surprised how quickly you may change your tune!

Procrastinating will always hold you back from reaching your fitness goals. Don’t let this be you. Regretting. Putting yourself in a position where you’re looking back and realizing you could have been farther along if you had just done the workouts you decided to miss. Time is passing by anyway.

You can either be in better shape in a month, or you could be the same depending on the decision you make today. And I don’t want to have to quote Adrian in Rocky III, don’t make me go there!!

Keep Training!!
mh

Fall Session------- Outdoor Fitness!

It's already September --can you believe it?

Outdoor Class starts Wednesday Sept 7

WED & FRI 7:00AM-7:45AM

WED & FRI 9:15AM-10:00AM

COME JOIN US!!!!!

Some other Cardio Options!

People who hire a personal trainer always need goals, if they don’t their results will be limited. You always need something to shoot for. Many clients have a goal of losing body fat and transforming their bodies. If that's your goal, then you know interval or cardio training are a must, and it doesn't have to be boring.......

Whenever a client comes to me with the goal of losing fat, they always ask, "How long do I have to ride the bike or run for?" Well, thing is, it doesn’t take a tremendous amount of time on the bike or treadmill to get results. Some folks still can’t get over this and some “Cardio Queens” will never change their ways. Traditional cardio has its’ place, but it’s not the best option for fat loss.

Here’s the thing: people still think they must be a slave to a treadmill, elliptical or bike in order to lose fat, get a better body, and get healthy. It's just not the case. In fact, there are other training methods that could get you results faster and in less time.

First of all, if you hate doing something (such as spending endless time on a machine), what makes you think you're going to be consistent? If you're not consistent, you won't get long lasting results. It's as simple as that. Plus, who has the time to spend hours per week on a machine?

Instead of spending time on a machine, I suggest other, more effective, alternatives.

1) Bodyweight circuits . Pick a few exercises and perform them back-to-back with no or minimal rest time. For example: squats, pushups, jumping jacks, lunges, and planks. You could perform several repetitions (about 10-15) of each exercise and perform the circuit for 10-15 minutes. The other benefit to this over a treadmill: you'll build muscle. Muscle increases your metabolism, which allows you to burn more calories. Get creative here: pick any bodyweight movements you can think of. Also, feel free to perform each exercise, rest 1-2 minutes, and repeat the circuit for about 5-6 total rounds.

2) Dumbbell intervals . Pick an exercise: dumbbell squat & press* for example. Perform 10 repetitions of this exercise, rest 60 seconds, and repeat for about 5-6 more rounds. You could pick many other exercises too, and mix and match. For example: you could do a few rounds of squat & press, and then perform a few rounds of Burpees**. For a progression, you should either increase the number of rounds you perform and/or decrease your rest periods.
Other great combo’s: KB Swings & Pushups Jumping Jacks & Skaters –the list is endless.

*Dumbbell squat & press: stand with the dumbbells at your shoulders. Perform a squat, and as you are standing up, simultaneously press the dumbbells overhead. Lower the dumbbells back to your shoulders, and immediately perform another squat.

**Burpee: stand with your feet shoulder width apart. Squat down and put your hands outside your feet on the floor. Kick your feet back so you are in the top of a pushup position. From here, jump your feet back up to your hands, and then stand up. You could also use dumbbells for extra resistance. You would just hold them in your hands the entire time. Make sure they don't roll away from you.

So next time you’re thinking about doing 45min on the treadmill –think again, maybe I’ll try something new, you might be surprised…….

Here’s LeeAnne, using a few pieces of in-expensive equipment and putting a cardio circuit together. The Bosu exercise is an example of the Burpee with progression.

Summer Fun here in Westford!

Here's one of the circuits we did today---great weather, low humidity! Perfect. Great Job Campers!!!

each station 1 min --some stations 30/30
1. Sumo Squat
2. Valslide Mountain Climber/VS Bodysaw
3. Bosu BW Squat
4. Jumping Press/ Row
5. Superband Run Out /Hill repeats
6. RDL
7. Side Plank
8. Suicide w/Wide-drops

Finisher with group  --- 45s 30s lunge / JJ/   Pendulum/ Skaters

Summer is here!!!!

One more week of school for the kids. Guess what? Summer is here. Are you ready to show off your new bathing suit? If not, then you may have started too late. Don’t be upset and just throw in the towel and say “maybe next year” make the best of it THIS SUMMER. Yes, summer is officially a week away, but it’s NOT impossible to lose weight this time of year.

Here’s the deal. There’s so much activity we can do outside. No excuse for missing some sort of exercise.  Choose activities you enjoy. You'll be more motivated to stick with your workouts when you like what you're doing. If you’re interested in a class, try our Outdoor Bootcamp!

Summer means Cookouts, we love cooking outside. Just because you cook outside every night, doesn’t mean chips, booze and sweets every night. You can still enjoy healthy food, even on the grill!!

How about:

Turkey Burger, Lean Beef, veggies and more veggies, Salad, fruit, yams, sweet potato, and many more and plenty of WATER. These foods are not only filling, they taste great and yes are healthy and help you lose weight. Whoever said you had to have a bun with your burger—is it necessary every time?

Watch out for these:

1.        

1. White Stuff. Foods that are “white” contain simple sugars, are usually processed (man-made), and easily lead to extra poundage. These foods and beverages include regular (non-whole grain wheat) pasta, rice and bread, soda, juice, candy and dessert in general, cane sugar or creamer, chips and pretzels…you get the idea. Choose whole grain wheat over white starches whenever possible, avoid sodas and juices, and eat dessert sparingly in moderation.
 
 
2. Trans and Saturated Fats. These fats are found in full-fat meats like beef, chicken and pork, condiments like mayonnaise and salad dressing, full-fat dairy products like butter, sour cream, cheese, milk and yogurt, and vegetable oil. Cutting out these types of fats is essential to avoiding heart disease and maintaining a fit shape. Think lean cuts of meat like sirloin or filet, buy fat free chicken and take the skin off before eating, or cut the fat off of pork. With the exception of butter, fat free dairy products are not only a better alternative, they’re essential to your health as well. Choose fat free milk and yogurt as staples in your daily diet, and you’ll notice how much better you feel.
 
3. Alcohol. I can’t tell you how many clients have trouble losing weight because they just can’t cut down on the booze. The sad truth is you can work out every single day, diet all day long, run every day and you’ll still have a muffin top and a gut if you binge drink (more than three servings of alcohol) regularly. I know it’s tempting to sit on your deck at night and grab a bottle of wine. Save that for the weekend! Remember alcohol has 7 calories per serving. All of them are empty, meaning they provide absolutely no nutritional value whatsoever. And all of those calories get stored in fat cells. That’s why it’s so easy to gain weight from drinking. Limit your drinks to maximum two a week and notice how your body shrinks.
 
4. Ice Cream or Frozen Yogurt ---yes I would eat Coffee Frozen yogurt every night if I could. It’s so easy to over-eat this frozen pleasure. This one gets me! The only way I can successfully drop weight during the summer is cutting back to once a week…..we shall see…… 
 
5. Sodium in excess. Put the salt shaker away! By cutting out the sodium you can initially expect to lose 1 to 2 pounds, depending on your body size. But once you reintroduce the sodium, some or all of the water weight will return.

Ways to Reduce Your Sodium Intake:

• Relax!  Stress causes you to crave salty, fat-laden foods.
• Read food labels for sodium content.  Sodium can hide in processed foods in the form of monosodium glutamate, baking powder, baking soda, disodium phosphate, sodium alginate, sodium nitrate or sodium nitrite.
• Eat fresh, unprocessed foods.
• Put away the salt shaker or fill it with a salt-free seasoning.
• Use sodium-rich condiments sparingly.
• Leave out the salt in your cooking and use fresh herbs or chicken broth.
• Keep a steady flow of fluids in and out of the body to keep your metabolism moving.
• Stay away from fast foods!
• So-called diet foods touted as “healthy” may actually be very high in sodium.

So you may be saying, “It’s Summer, Forget about it!” But just imagine how great you will feel once you slim down and when you are on the beach; your bathing suit fits perfectly; you're walking down the beach with a smile on your face, being proud of yourself that you lost unwanted weight.

More importantly – feeling good about yourself…


And looking great as well!

Have a great Summer!!!!!

Guest Spot on Health and Fitness Goals by LeeAnne Hebert

Do you feel like you just have too much weight to lose? Does it feel like an impossible task? Do you  feel like it will just take too long? That there is not enough time before summer so why bother?? Does the thought of all the work and effort needed make you feel defeated before you even begin?  If so, perhaps it’s time to change how you are looking at things… Are you game??

Do you remember the movie What about Bob? Bill Murray played Bob, who had such phobias the only way he could do anything was by taking baby steps. This is the same approach you can take with your health and fitness…

"Bob, you can do this, take Baby Steps"

Basically we need to break your fitness goals into more manageable pieces, ones that feel more achievable, and take them one small step at a time -Baby Steps- this is where setting realistic goals and planning come in. Again, a major step to setting weight loss goals is to follow the standard of goal setting. The goal needs to be specific, realistic and most of all attainable.  If you want to lose 50lbs before summer, I’m sorry - but chances are at this point you are not going to be able to lose it all … However, you can easily lose 10 to 20lbs at 1-2 lbs a week. So instead of throwing your hands up and saying why bother, let’s put a plan in place to reach that mini goal… but first I want you to take an honest look at your nutrition and exercise because they do go hand in hand. Unfortunately, you can’t out train a bad diet, and anything worth having is going to take some work. Part of that work is to stand in your reality… Once you do that you will be able to make changes and move forward.

• Step one: Create a menu for the week. I want you to plan your meals for each day – breakfast, lunch, dinner and two snacks.
• Step two: Use that plan to write your shopping list for the week so that you have everything you need on hand (click here for more tips)
• Step three: Figure out how to move…  If you have to start with walking 3x’s a week, then that is where you start – but try to walk fast enough to get your heart rate up:)
• Step 4: Plan your workouts and be specific… I will walk each M-W-F at lunch for 45 minutes.

Now that you know what days you are working out and what your meals will be each day, I want you to write out very specific daily plans and put them in your pantry, on your refrigerator, in your day-timer – wherever you will see them. Here is an example:

• Monday:
  • Breakfast: 1 boiled egg, and 1 piece of toast
  • AM snack: Yogurt with fruit
  • Lunch: Ham and cheese on a wheat roll up with an apple
  • 12:30 – 1:15 45 minute power walk
  • PM snack: 1 oz or almonds with a box of raisins
  • Dinner: 4 oz of Chicken, 1/3 cup of brown rice and 1 cup of green beans

Do this for each day of the week… The key is to only focus on one day at a time – don’t worry about how long it’s going to take, just consistently follow your plan each day and before you know it you WILL reach your goal… Below is one of my favorite quotes and it is so true because if I didn’t “start”, I would still be at 147 lbs and unhappy with myself and my body…

Don’t let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that time to the best possible use. ~Earl Nightingale

We're back!! Come join us in Westford.

Come join us this Wednesday!
Spring session resumes ---2 classes WED/FRI 7am -7:45 & 9:15am -10:00

FREE Bootcamp workout -Friday!

Come join us this Friday 4/22 9:15am!

 Free Bootcamp workout Outdoors in Westford.

Group Fitness.

Another study --Intervals (soccer) best for fat loss!!

Just in time for the Boston Marathon! Just kidding you guys are amazing:) Good Luck!

Check out this study that Alwyn Cosgrove forwarded to me:

Recreational soccer is an effective health-promoting activity for untrained men
Krustrup et al.
British Journal of Sports Medicine 2009;43:825-831

36 healthy untrained men were randomized into a soccer group, a running group and a control group. Training was performed for 1 hour two or three times per week for 12 weeks; at an average heart rate of 82% of HRmax for both training groups (so it was fairly intense) During the 12 week program, the soccer group improved maximal oxygen uptake (a measure of aerobic fitness) 62% more than the running group. The soccer group also lost an average of 50% more fat than the running group (6lbs vs 4lbs)

The soccer group had an increase in lean body mass of 3.75lbs, an increase in lower extremity bone mass, a greater decrease in LDL-cholesterol and an increase in fat oxidation during running at 9.5 km/h. The running group saw none of these changes.

The number of capillaries per muscle fiber was also almost 50% higher in the soccer training group than in running. Both groups reduced blood pressure equally.

The researchers concluded that participation in recreational soccer training, has significant beneficial effects on health profile and physical capacity and in some aspects it is superior to frequent moderate-intensity running.

What does this research show us?

Why aren’t more Americans playing soccer? We keep trying, but soccer never really caught on here. But seriously, a talented soccer player is always lean, you don’t see too many over-weight soccer players, the out of shape players switch to playing baseball:)

Now think about the movement of soccer for a moment. I always thought soccer and basketball were a great form of exercise, (unless you dog it of course). Soccer is a form of Interval Training (although the work and recovery periods are randomized). Meaning even without the ball, you’re stopping and starting and you’re moving faster and slower, it’s never steady-state. That rest and recovery at different speeds is what Intervals are all about.

The other added benefit is that it’s also multi-directional, multi-movement (jumping, heading, running, sprinting, kicking, tackling, with contact) and multi-planar. This is how a healthy body should function, even when you train, think this type of movement.

Basically this study shows that open interval training, using multiple movements and directions against an opponent is superior for conditioning, muscle building and fat loss when compared to the same intensity of running. Think Intervals for these goals!

How do I get rid of this?

Don't do this............

Compared to just going for a Long Run:

·         Distance running will NOT get rid of your soft belly.

·         Distance running will NOT get rid of your muffin top.

·         Distance running will NOT get rid of your cellulite.

·         Distance running will NOT build muscle.

·         Distance running will NOT give you that lean physique you’re looking for.

Yes, there are benefits and you’re not wasting your time. Distance running is Heart Healthy and I wouldn’t discourage anyone from doing ANY form of exercise. But do it for the right reasons. It’s great for clearing your head. You will burn calories while you do it (not as much as Intervals).Some of you may even trim your thighs and calves and some of you just LOVE it –for those folks, keep at it!

Who loves Distance running the most? Physical Therapists, it’s great for their practice, because I’ve never met a long-distance runner who’s not been injured. I’m just saying be careful, running is an advanced sport, 5k or 10k races are great –train properly!

If your goal is fat loss and changing your body this study proves once again that Intervals are superior to steady-state cardio. It’s not just my opinion, its hard facts and all this research just solidifies this training method. A combination of a sound resistance training program (think squats, presses, chins) and Interval training is your best plan for reaching fat-loss goals.

Now I’m not saying that everyone should go out and buy a soccer ball or join leagues (you can if you want, wouldn’t be a bad idea). But establish your goals and see what your body can handle. Don’t just jump into it!

They Interval Train

They do endless Steady-state cardio -Long Duration

Please feel free to read my entry on interval training here. LeeAnne Gives a demo!

Keep training!!

DAY 1 Bootcamp!!! New Outdoor Session!!

Yes RAIN    --but we will have cover all year!!!!!

 

Many women would trade a year of life to be thin.

This news article caught my eye this morning and really I don’t think it came as a surprise. Basically the item was a small survey of women and being thin, “Many women would trade a year of their life to be thin”.  You might say no big deal, but to me it’s disturbing. Just think about this for a minute, we’re talking about life, you’d give up something as precious as a year of your life to change your body. Does that make sense to you? Maybe when you’re young, giving up something at the end of your life is no big deal. But to me, it’s a bigger problem that won’t go away.

No matter how emotionally healthy you are, some of you will still obsess about your weight. What woman doesn’t want to lose body fat? How many of you would buy endless products to lose weight?  Weight matters, especially to women. In fact, 75% of women think they are too fat.

Why are we so obsessed with weight? And I’m not talking about healthy weight. The issue here is healthy women trying to be “super lean” not ripped, but un-healthy levels. Yes the media doesn’t help. Everywhere you turn, the emphasis is on being thin. We are bombarded by images of glamour and beauty constantly-TV, movies, magazines, and advertisements. What do you see when you’re standing in line at the grocery store? If someone is not breaking up, it’s the latest diet craze and celebrity diet secrets and ads promising to melt away all your body fat.

Have you ever seen a model in a Fitness magazine or the annual swimsuit issue in Sports Illustrated? That’s a super-small percentage of women, it’s so unrealistic. But that’s the stuff that’s thrown in our faces.

With all our emphasis on thinness, 34 million Americans are overweight and 11 million suffer from eating disorders. The average American woman is five feet four inches tall, 144 pounds and a size 12. Compare that to the average model, five feet eight inches tall, 110 pounds and a size two. When you look at the model and then in the mirror, it’s easy to be depressed.

With that being said, do you blame girls for being pressured? How about a little plastic surgery? That’s an entirely different subject, but you see how this all ties in. Girls and women are highly influenced by media images and the media knows this.

Will the media stop this insanity? What do you think? No chance, it sells.

What can you do?

·         First off, remember media pictures are often airbrushed and computer altered.

·         Stop waiting to be thin. Work on the total person now.

·         Determine to be healthy. Focus on exercise, good eating habits and nutrition.

While it's perfectly alright to always be striving to improve your body's appearance, do it the right way. Be the best YOU CAN BE. Do it for the right reasons, it’s for YOU not anyone else. In your pursuit always keep the bigger picture in mind. Don’t just focus in on your minor flaws at the expense of letting go of the things that really matter. What has your body done for you in your life time? If we’re healthy and carry a healthy weight, don’t you think we should be appreciating everything it's given us? What if you weren’t physically able to work out?  Take the time to appreciate the simple fact you don't have limitations like that. So you’re not a size 2, big deal, but you’re able to get up every morning and workout, run, ride, if you choose. That in itself is going to be more important in creating an overall healthy lifestyle than a number on the scale.

Good Workout program, good diet --48 years old!

Sorry ladies, there’s no magic wand. It’s going to take some work, but it’s worth it.

And again, exercise and being thinner and being healthier will give you a longer life, so hang on to it!

Outdoor Bootcamp moved out 1 week!

We're almost there, but the last storm messed things up!!!!!

NEW START DATE: WED APRIL 13      7AM-745AM     &       9:15AM -10AM

Let's get this party started!!

Outdoor Bootcamp Start -We hope!!

I know it’s going to snow again---sick of it! The ground is still covered, so I need a week of good weather- let’s keep our fingers crossed!

Are you sick of this???

We need this!!!!

 

But I’m putting my plan together anyway and seeing who’s coming back. Here’s what I’m thinking.

**If we have to move out a week we will –the session will still be 5 weeks**

Start DATE: Wednesday, April 06, 2011

2 Classes 7am-7:45am  &   9:15am -10:00am

5 week session 10 classes $140.00

In June we will add a 6:15 PM Class to replace the 9:15am Class.

Watch your Carbs, but don’t eliminate.

I’m not the only one, most of us love carbohydrates. Most Americans eat far too many carbohydrates—in the form of bread, cereal, pasta, corn (a grain, not a vegetable), white rice, potatoes, and processed cookies and snacks—with severe consequences to their health.  We can’t blame everything on our consumption, but the facts are there. Obesity and diseases like elevated cholesterol and heart disease in many cases can be traced back to our over-consumption of carbohydrates, especially in the form of processed foods.

I would never suggest that you should follow a low or zero-carbohydrate diet; we all need a certain amount of carbohydrates. What most people haven’t realized is that the body’s storage capacity for carbohydrates is quite limited, and any excess is stored as fat. But you always tell me to watch my carbs. Yes if you’re trying to lose weight, you have to watch what type of carb you’re taking in.What’s super important is to remember that vegetables and fruits also contain carbohydrates and these carbs and lean protein should be the staple of your diet.

What happens when you eat a High Carb Food?

The meal or snack generates a rapid rise in blood glucose (sugar). With this increase, the pancreas secretes insulin into the bloodstream, which lowers the glucose. Insulin in turn is the hormone that stores excess carbohydrate calories (as fat in the thighs, abdomen, and buttocks) in case of famine. Even worse, high insulin levels suppress two other important hormones: glucagon and human growth hormone, which regulate the burning of fat and promote muscle development, respectively. So, the insulin from excess carbohydrates promotes fat, and slows down your ability to lose that fat.

What if I’m trying to lose weight?

It’s important to understand portion size. 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 English muffin, an apple, or a handful of grapes. It’s too easy to over-eat things like pasta and cereal. And vegetables have as much as you want. The goal to successful weight loss is to first find the right quantity of carbohydrates that provide enough fuel and energy for the day (but not so many that we end up storing most of it as fat), then consume the right kind of carbohydrates to feel good and satiated after a meal. Another good tip is to consume your starchy carbs like oatmeal first thing in the morning. That way you have time to burn it off during the day. A heavy meal of carbs 2 hours before you go to bed is a recipe for disaster.

Bread, bread and more bread.

This is the tough one. I have to admit, I could survive on bread alone. Love it. Why do they have to bring over that damn basket when you go out to eat? Who came up with the idea of putting a hamburger between 2 pieces of bread, a sandwich, why? Watch your consumption of bread and eliminate white entirely. I’ve had some good success when switching from whole wheat to Food for Life brand’s Ezekiel 4:9 organic sprouted whole grain products. The process of sprouting changes a grain’s composition in numerous ways to make it more beneficial as a food. It increases the content of vitamins (e.g., C, B2, B5, and B6) and beta carotene dramatically, up to eightfold. Even more important—especially considering how many people suffer from indigestion—it breaks down phytic acid (a mineral blocker).

I like this bread because it’s high in fiber, high in protein and made from sprouted grain. It is far better for you than the basic whole grain bread. Get it at Whole Foods/Trader Joe’s or other leading markets.

Food for Life’s Ezekiel 4:9 organic sprouted whole grain products (e.g., original, sesame, and cinnamon raisin loaves; rolls; English muffins; and tortillas). You can use this bread to make bread crumbs for meatloaf and meatball recipes.

It’s time to break the cycle. We must accept the fact that breakfast and lunch do not have to include toast and sandwiches with bulky rolls or white bread. If you’re struggling to lose weight you may have to cut back on some of your wheat products also. Eggs, fruits, and nut butters may be great options for breakfast. Salads or vegetables with poultry, fish, or other meats may be great options for lunch.

Remember, food is the absolute key to weight loss and maintaining. You’ll never out-train a crappy diet!