It is necessary that you find a little time a day to get in a "sincere" and challenging workout! If you are pressed for time try to add a session of high intensity interval training (HITT). Interval training involves taking your body through ups and downs in your perceived rate of exertion or heart rate.
In a workout you could combine resistance training WITH cardio or do a straight "cardio" interval workout.
See the link for detailed information and examples of interval training.
Some fitness experts and evidence are finding that HIIT not only burns more fat than a straight cardio session, but it will keep your metabolism and fat burning at high levels much longer (up to 24 hours!).
20-30 minutes is all that you need to see a difference. I think EVERYONE can find that amount of time to get moving...NO EXCUSES!!!
Please remember that if you have any limitations or medical issues to see a doctor before starting a workout regime.
10.27.2009
10.15.2009
Labels on your fruit
Next time you buy your fruit check out the labels that are on them. If the label has 4 numbers the fruit was conventionally grown, If the label has 5 numbers and it begins with a 9 the fruit was organically grown and if it is labeled with 5 numbers and begins with an 8 the fruit was genetically engineered.
Ex:
Grapes
4026 - conventionally grown
94026 - organically grown grapes
84026- genetically engineered grapes
Steer clear of genetically engineered anything!
The best fruits and veggies you can buy are from your local farmers and farmer's markets. If you shop at a conventional grocer make sure you take a second look at the stickers on the fruits you are purchasing.
Not all fruits are created equal!
Ex:
Grapes
4026 - conventionally grown
94026 - organically grown grapes
84026- genetically engineered grapes
Steer clear of genetically engineered anything!
The best fruits and veggies you can buy are from your local farmers and farmer's markets. If you shop at a conventional grocer make sure you take a second look at the stickers on the fruits you are purchasing.
Not all fruits are created equal!
10.11.2009
Make a Plan
We all make plans with our friends, families or kids, but do you make a plan for yourself? Do you make a plan to get away and workout? Do you plan on what you will put in your mouth? If you are not making a plan there is one thing you CAN plan on: FAILURE!
If you are well planned you have a better chance of sticking to it.
If you own a planner or calendar make sure to give yourself at least an hour to get in some sort of exercise!
Nutrition seems to be the toughest plan to stick to and most of us that deal with weight issues tend to be impulsive eaters, even if we are not hungry. A couple things to do to make a nutrition plan and make it stick!
Next Blog...portion control
If you are well planned you have a better chance of sticking to it.
If you own a planner or calendar make sure to give yourself at least an hour to get in some sort of exercise!
Nutrition seems to be the toughest plan to stick to and most of us that deal with weight issues tend to be impulsive eaters, even if we are not hungry. A couple things to do to make a nutrition plan and make it stick!
- First and foremost, sit down and decide what you will be making this week. Write out every meal and healthy snack you will need. Make a grocery list for the week from that list and stick to it. You will save money and inches.
- Make sure all the nutritious food you brought home from the store or farmer's market gets taken care of IMMEDIATELY! Cut up the fruits, veggies, nuts etc...and portion them out in containers or snack bags. The portion sizes are listed on the nutrition panel or you can find it on numerous sites. www.calorieking.com
- If you are not keeping a journal yet, START TODAY. Write what you plan to eat everyday for the upcoming week in your journal(see 1st bullet) and then write what you ACTUALLY eat when that day comes.
- If you plan on leaving the house for a few hours, BE PREPARED. Grab the portioned food you should have prepared and you should have no reason to impulsively grab something unhealthy when you are out and about.
- If you work all day buy a lunchbox and put it to use. Make sure you have what you have planned for the day in the box and eat it. If you have it with you and it is well planned you have no reason to head to the drive-thru.
Next Blog...portion control
10.07.2009
The Scale
After our assessments last week and all the talk about the scale, I wanted to talk a little bit about hitting a plateau and not being a slave to the scale! The scale can fluctuate with your hydration level or the food you decided to eat the night before.
Weigh yourself once a week at the same time.
Before you get frustrated ask yourself HOW DO I FEEL? The scale is just a number and it doesn't completely reflect HOW your body is changing. Do your clothes fit better? Has your energy and fitness level changed in the last month? Can you endure more of class for longer periods of time? Can you run a longer distance or do you have more energy to get through your day? Adding lean muscle mass will increase your weight slightly, but it will burn more calories than fat will at rest.
After you think about it, the scale should be one of the last things you should be concerned about. Yes, it's nice to see a loss, but are you losing and winning in other ways?
If you feel it is a plateau mix up your workouts or add something different and a little more challenging. Look at the way you are eating too. Add or decrease (if your calorie allotment allows) your calorie amount for a few days. Switch to all raw veggie for a few days or giving up meat for a few days may bring a change enough to give you that added boost or shock to your body.
Weigh yourself once a week at the same time.
Before you get frustrated ask yourself HOW DO I FEEL? The scale is just a number and it doesn't completely reflect HOW your body is changing. Do your clothes fit better? Has your energy and fitness level changed in the last month? Can you endure more of class for longer periods of time? Can you run a longer distance or do you have more energy to get through your day? Adding lean muscle mass will increase your weight slightly, but it will burn more calories than fat will at rest.
After you think about it, the scale should be one of the last things you should be concerned about. Yes, it's nice to see a loss, but are you losing and winning in other ways?
If you feel it is a plateau mix up your workouts or add something different and a little more challenging. Look at the way you are eating too. Add or decrease (if your calorie allotment allows) your calorie amount for a few days. Switch to all raw veggie for a few days or giving up meat for a few days may bring a change enough to give you that added boost or shock to your body.
10.03.2009
A couple tricks to eating out this week-end
Week-ends are usually when we will end up eating a meal or two out of the house. Here a couple tricks for success.
Ask for what YOU want. Ask questions about how your food is prepared.
Double the veggies and ask for them steamed.
Share a meal with another person
Ask for a box the same time you get your meal and IMMEDIATELY box half of it up for left overs.
Pay for your bill in cash. We tend to eat more when we pay with a credit/debit card. Set yourself a price point (w/tip) and bring it in cash. Liquor, dessert, and apps are spendy and loaded with calories don't allot extra cash for the extras.
If you are going to a restaurant they offer bread and/or chips for free starters, ask the server to leave it in the kitchen you will eat a meal's worth of calories before your meal arrives.
Don't trust the word salad at a restaurant (unless you are getting a plain house salad with veggies only and can ask for the dressing to be kept off). Typical salads at a restaurant can hold 1000 calories or more.
Salads from a few restaurants on (or off) island
Cheesecake Factory
BBQ ranch Chicken (with no bread) 1415 calories with 113g fat
Chili's
Caesar salad with chicken and dressing 1010 calories 76g fat
Southwestern cobb with NO dressing added 970 calories 60g fat
Quesadilla explosion 1000 calories 53 g fat
Ruby Tuesdays
Chicken Salad (no dressing)975 calories 68g fat
basic taco salad about 900 calories and 60g fat
Ladies...that is 2 of my kick your butt classes or about an HOUR and a HALF on a tread mill running!!!!!!!!! for a "healthy" salad : )
Have a GREAT week-end filled with BETTER choices.
Ask for what YOU want. Ask questions about how your food is prepared.
Double the veggies and ask for them steamed.
Share a meal with another person
Ask for a box the same time you get your meal and IMMEDIATELY box half of it up for left overs.
Pay for your bill in cash. We tend to eat more when we pay with a credit/debit card. Set yourself a price point (w/tip) and bring it in cash. Liquor, dessert, and apps are spendy and loaded with calories don't allot extra cash for the extras.
If you are going to a restaurant they offer bread and/or chips for free starters, ask the server to leave it in the kitchen you will eat a meal's worth of calories before your meal arrives.
Don't trust the word salad at a restaurant (unless you are getting a plain house salad with veggies only and can ask for the dressing to be kept off). Typical salads at a restaurant can hold 1000 calories or more.
Salads from a few restaurants on (or off) island
Cheesecake Factory
BBQ ranch Chicken (with no bread) 1415 calories with 113g fat
Chili's
Caesar salad with chicken and dressing 1010 calories 76g fat
Southwestern cobb with NO dressing added 970 calories 60g fat
Quesadilla explosion 1000 calories 53 g fat
Ruby Tuesdays
Chicken Salad (no dressing)975 calories 68g fat
basic taco salad about 900 calories and 60g fat
Ladies...that is 2 of my kick your butt classes or about an HOUR and a HALF on a tread mill running!!!!!!!!! for a "healthy" salad : )
Have a GREAT week-end filled with BETTER choices.
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