Wednesday, December 28, 2011
Most experts agree it takes time and repetition for a new behavior to become a habit. The problem with a New Years Resolution is often that it seems to intimidating. You look forward to a whole year and it seems too overwhelming. Break it up into smaller parts and the task seems more obtainable.
Start with a simple plan. Write it down a note pad or better yet type something on the computer and print it out. You may want to post it on the refrigerator or bathroom mirror. Be specific and don't make it too hard. An example may be: I am going to walk for 15 mins. after dinner Mon, Wed and Fri for the month of January.
After the first week arrange in advance for a reward (that doesn't involve food). You may want to buy a shirt or something small that you want but don't have. Go back to the computer and gradually add little things to the list after you achieved you first little goal. You can add some time to the walk or make a diet improvement that isn't too hard. (Eat breakfast, have a salad twice a week or have broiled fish once a week). The trick is to allow yourself to gain momentum without feeling deprived.
Finally, during the third week of January make a similar plan for February. Some people take one day at a time and have great success. What I suggest is to take one month at a time. Use the same principal and you too will find success. If you want some help getting started give us a call or visit our website at body-mastery.net.
Thursday, December 15, 2011
Rather than doing the same thing that didn't work in the past, it's helpful to try something new. The answer is often an improved version of something that almost worked before. You don't need to invent the wheel. Many of the things we want are obtainable but we need to be organized and systematic.
If you want to be healthier in 2012, start is by committing to change one meal a week. Next, pick a day that you plan to take a walk (weekends are good). The trick I've found is not to add too quickly to your new behavior. You want to take it all in before you add a strict diet or bootcamp at 6 AM in the morning.
A lot depends on where you are and how far you want to go. The biggest obstacle is usually how far away the end result may appear. If you want to drive to New York, you wouldn't get in the car a just drive. You would do some research and find the best time of year and the best routing.
Getting healthy is not just good for you. Making a choice to get healthy benefits all the people who share your company and want your quality time in the future. Best of luck and wishing you all success in 2012.
Need help visit out website at body-mastery.net
Wednesday, December 7, 2011
When it comes to intensity you want to walk quickly enough to feel a sense of urgency but not so fast that you feel out of breath. A good barometer is the talk test. Make sure you can talk without stopping in the middle of a sentence.If you're not a beginner and you want to push yourself, go as fast as you like. When it comes to weight loss it all comes down to math. The more calories you burn the better.
A frequent question is how long do I walk for. I suggest start with 10-20 minutes three times per week and build from there. You don't need to do it all at once. Break it up if it fits better into your schedule. If you have a playlist with fast music you can really help yourself. I used to listen to the radio. A slow song would come on and I felt I was walking though quicksand.
Remember that everything adds up. Taking the stairs and parking in the far end of the parking lot burns extra calories. I recently read a study about communicating. The author found a by product of better communication was weight loss.Not only do you understand better when you look at a person while they talk but it takes extra calories to walk to see the person you're taking to.
Finally, when you finish your walk spend a few minutes stretching. If you really want to speed up the process add four or five strength exercises. You don't need any equipment just a little know how and five minutes. If you want some help getting started call us or visit our website at body-mastery.net
Wednesday, November 30, 2011
#1 Walking is good for the heart. As you lose weight you gain increased stroke volume as a by product. This means as your heart beats it pumps more blood each time. Better stoke volume equates to less pumps or a more efficient heart rate. Basically it makes your heart last longer because it works less over a lifetime.
#2 You can improve your balance when you add walking to your weekly routine. Don't take it for granted if you haven't already noticed your balance slipping. As we age we move less and this can have a negative effect on our balance. As you walk you not only burn lots of calories but more importantly you work over a hundred muscles in the feet, ankles and legs. The first line of defense against poor balance is strong muscles in the lower extremities.
#3 Who doesn't want more energy. One of the best reason to start walking more often is the fact that it speeds up your metabolism and gives you more energy. It may be a "catch 22" but man up or woman up even when you're tired. You'll feel more energized when your done and proud of yourself for making the extra effort.
#4 With increased energy you stimulate weight loss. Improved balance prevents falls and avoidable surgery. I think it may be safe to say that walking promotes overall health and longevity. Remember its not how long you live but the quality of life and the confidence and happiness you carry into your later years.
#5 Finally, walking is a good first step before you start shaping and toning your body. Although it makes absolutely no sense, many people want to lose weight before they start working out (strength training). It has been documented by everyone in the know for 20 plus years, that strength training speeds up weight loss. You can add four or five exercises to your walking to accelerate the process. You don't need a gym and you don't need a lot of instruction. If you want some advice on how to put the good intentions into action visit our website at body-mastery.net.
Tuesday, November 22, 2011
Friday, November 18, 2011
Wednesday, November 16, 2011
As a personal trainer in the La Crescenta/ La Canada area, my friends and neighbors always ask me if I get busy come the first of the year. What may surprise you is that people who start to make changes in November and December have the greatest chances of permanent weight loss success.
The "turn over a new leaf" mentality come New Years often gets people going, after the excesses of the Holidays. This unfortunately is too often short lived. If you want to get in shape because of what you see on TV, you're not doing it for the right reason anyway.
If you want to lose weight you can start now by avoiding the "free for all" that other go through this time of year. With all the parties that come up here is a good strategy. Eat before you go to the party. If its a 7 PM party eat a small dinner about 6:00. You can eat again but will usually do less damage if you don't wait until you're starved.
Another pitfall is all the sweets at the office or place of work. If you've been there a while you probably know who the offenders are. You may want to be proactive and tell them ahead of time that you want to start losing weight. You tell enough people and you will probably get a partner who wants to do the same thing. One client started a Biggest Loser contest at her work.
Finally, if you start an exercise program now it is statically proven you increase your chances of sticking with it versus waiting until the 1st of January. You don't need to do a Boot-camp. Start with 15 min. walks and build from there. A few walks a week and a few 15 min dumb bells sessions and you're off. If you need a few session to get started give us a call or visit our website.
Thursday, November 10, 2011
Every personal trainer agrees that you need to combine strength training, cardio and stretching for a balanced fitness routine. The good news is you can make some positive strides by spending only two half hour sessions a week if you do it wisely.
The key is to start with a brisk walk ( 10-15 mins.) and then follow it with the proper exercises that tone the body while keeping the heart rate up. You don't need to go to a personal trainer every time, you can do all the movement at home in any room with a little space. A few hours of instruction may be all you need.
This methodology applies to anyone who is not currently doing any routine exercise. If you are doing something but not getting results, unfortunately you're not doing what you need to. You may have adjusted to what you're doing and just need to change it up a bit. The best program in the world becomes less and less effective after a month or two. You can try the above program but extend the walk and add some extra strength moves. Still you don't need longer than 45 mins. a session. People laugh at how quickly I workout but at nearly 60 I think it's working.
Most of my clients come to me because they haven't found a program that works. They want to lose weight and look better and just be healthier. In my opinion most people are working inefficiently and getting discouraged with a lack of progress.. Doing less and sticking with it is better that doing more and giving up.
Thursday, November 3, 2011
If you workout or you don’t, everyone want to burn fat. You may not want to lose weight but you may want to add a little definition in your arms. You can lose weight but just become a scaled down version of you current shape. Conversely you can lose fat while you add muscle. This can help to shape your body in areas that you wish to slim down.
#1 Substitute veggies and fruit for starch based carbs. Vegetables and fruits have more fiber so they fill you up. They also give you sustained energy unlike processed carbs and starch that cause insulin to spike and the body to store fat. When you go out to dinner ask the waiter to leave the bread or skip the chips and salsa. When you order, ask for double veggies instead of rice or baked potatoes.
#2 Drink 16 glasses of water. If you want stay hydrated 8 glasses is fine. Double your water consumption and you flush toxins out of the cells and boost your metabolism. I have clients who did nothing differently but tried this (with skepticism) and noticed a difference. The best by-product of this easy trick is more energy. Boxers actually use this trick to get lean and make weight. Have a glass of water every two hours to keep track.
#3 Do a short resistance workout before a half hour cardio session. It has been proven that weight training depletes glycogen (muscle fuel). If you follow 20-30 minutes of strength training with a ½ hour of cardio, the fat burning is accelerated. You don’t need a lot of time and you don’t need any expensive equipment. Spend 15-30 minutes doing two exercises for each body part. You can use your own body weight (push ups or dips) and a few hand weights for a great challenging workout. Call us if you live in the La Crescenta/La Canada area and we'll show you how to get started.
Thursday, October 27, 2011
Most of my clients in their 40’s and 50’s want to know how to lose weight. Conversely, people in their 60’s, 70’s and 80’s ask me “how do I get in shape”. Seniors are usually more concerned with personal fitness and want to know how to get healthy.
Although most things are similar when it comes to getting a body stronger, there are several differences when it comes to working with mature adults. The first difference starts with time, the second with intensity. A 30 min. session is usually more than enough time for someone over 65 who is just starting out. Second, we perform more repetitions which gives the muscles more time to warm up which prevents injury.
One of the biggest concerns for seniors is also money. This is why we started 30 min. sessions for $30. We have several clients who come only once a week. We then personally tailor an “in home routine” to keep them productive between visits. When a person learns how to “exercise at home” it saves time, gas and money. You can come only once a week to us and do a session or two at home. The good thing is, you don’t need any expensive equipment. Two pair of hand weights is all you need. That usually means about $20. After a few weeks or months you may choose to come back for a tune up or a more advanced routine.
Another thing that’s a little different is nutrition. Even though it’s not always a priority “to lose weight”, most people want to lose fat. We all want a higher percentage of muscle but seniors need a higher percentage of fat in their diet to stay healthy. Going too low in fat is a frequent mistake and effect the absorption of fat soluble vitamins.
Finally, the good news is how fast mature adults can make improvements. Several studies through the years have show how dramatic results can be achieved in only eight weeks of strength straining. The key is working smarter not harder. Call us for a list of seniors who have benefited from our programs.
Tuesday, October 18, 2011
A good way to make yourself accountable is to make your progress visual. The easiest way to lose weight is to exercise three to five time per week. The reason for success is tied to the fact that you don't blow the eating when you just finished a workout.
A good way to insure you do those extra workouts is to simply put a notation on your day planner or calendar. Some people like to put an X where as others like to write WORKOUT. You can draw a smiley face if you like. The idea is, make it easy to see when you look at your week if you've hit your goal.
A suggestion, put a calendar on the frig or pantry door. Make a notation every time you walk or do any kind of exercise. You can include yard work, house cleaning or other activities. This way it fills up the week and makes you feel better.
Wednesday, October 12, 2011
If you want to maximize your progress, you may want to change it up a bit when you workout. Most people love regularity and hate change. It is always easier to do the same thing than to learn something different.
Many people come to a personal trainer to learn some new tips on how to shape this body part or firm this body part. This is because the biggest mistake they make (next to doing nothing), is doing the same thing month after month.
You can actually reduce the weight and get better results if you target the muscles from different angles. This is a good example of working smarter not harder. Joe Weider, the father of body building called it muscle confusion.
The easiest way to change your routine is to do different exercises. If you don't need a lot of hand holding you can spend a few sessions with a personal trainer or fitness pro. They can show you how and you can take over from there.
If you have the basics down, here are some easy tips. #1, lift less weight but do it more times. #2, lift more weight and do it fewer times. #3, group two exercises together (super set) without stopping. This takes a little know how. It's best to combine either the same muscle group or related groups. #4, go more slowly on the negative ( easy part of the exercise) . For example lift the weight up and then down for a count of three. #5, add stretching after each exercise. Each muscle has been shown to benefit from being elongated after first being contracted. #6, change the frequency. Adding a day can make a big difference but sometimes taking a day off will also help prevent over training if that's the case.
Tuesday, October 4, 2011
99.9% of the fitness professionals and personal trainers also agree that you need to do something regarding fitness three to five times per week to facilitate this result. 20 years ago when I first began my fitness business, most of my clients came to my studio two or three times per week. In this new world economy, most of my clients work out with us once or twice a week. This created a need for us to help our clients when they were between sessions with us.
You can strength strain twice a week to maintain muscle mass. If you want to also lose weight you can add a day or two of walking or light weight lifting with dumb bells to get that third day in. Some people come to us one day a week and do two days on their own and make great progress.
What people need to understand is you need to do both cardio and strength training to change the shape of you body. If you walk every day you will make less progress that if you add some resistance to your weekly routine. The muscle that you inevitably build (even with small weights) is metabolically active. It burns calories even when we sleep.
In conclusion, if you want to lose weight and get healthier remember the 3 to 5 rule. Do something at least three times per week. It will not only speed up your metabolism but also help you make better eating choices. Walk for a 1/2 hour after dinner and you may wind up skipping the dessert you may of been thinking about.
Friday, September 30, 2011
Wednesday, September 28, 2011
As a local personal trainer in La Crescenta, I always encourage my clients to keep a food diary. One of my long time clients sent me picture of her breakfast. I always preach how you should eat within the first hour after waking and to let me know what you're eating. The picture was a beautiful presentation of an oatmeal bowl. It had sliced peaches, sliced bananas, slivered almonds and blueberries. As pretty as it looked it had one very big problem, too many carbs.
If you want to build muscle or even maintain muscle mass you need protein with every meal and that includes breakfast. What this breakfast had was carbs with carbs, carbs more carbs, fat and a little protein. The way to turn this weight gainer into muscle builder was easy. If you lose the high carb banana and add a scoop of whey protein you have a winner. (Mix the protein with 1% milk, drink half and pour the balance on the oatmeal)
Friday, September 9, 2011
The major problem is methodology. Most people have had an initial bad experience in the past. They have done too much. It has been too hard and they have not experienced results quickly enough to continue.
If you want a program that you will stick to, you must start with small steps and realistic expectations. As a personal trainer with 1000 or more client's, one thing still surprises me. Most new clients can't believe that the first session is over. They expect it to be more work and go more slowly. You MUST work at a level that is within your capabilities and only then proceed to a more intense level.
A few tips to the beginner. Don't do the same exercise more than once and don't ever work out hard enough that you can't talk. Variety will keep you from getting bored and a heart monitor will keep you from working too hard.
There are hundreds of exercises. Start a program where most of those exercises are ones that you like (or at least don't hate). I've had clients who were 200 pounds over weight and could do our program. The key is small steps and consistency. You can do it! If you want proof give us a call for a free session.
Tuesday, September 6, 2011
As a personal trainer I found some simple tips may be a big help for anyone looking to lose weight and eat healthier. The first thing for most overweight people is to deal with that sweet tooth. Two tips: #1 Eat fresh fruit every time you would eat the bad stuff (candy, cookies, ice cream etc.) #2 Try your coffee black instead of with cream and sugar or artificial sweetener. It may sound terrible but you only need to do it for a month to get the desired result.
With dinner a big help is to have a small salad BEFORE your meal. Use low cal. dressing and wait a few mins. before the entree. This will improve digestion and make you eat less high calorie food.When it comes to implementing your new eating program, do some planning. The best thing to do is clean out the pantry and freezer of any temptations. Shop when you're not hungry and have low cal.veggies cut up with some low cal. dressing handy. Avoid late night eating by allowing yourself 100-150 calories. It may be better to have a little of the good stuff (low fat popcorn, pretzels or veggies) than to totally blow it with a 300-500 calorie binge.
Wednesday, August 24, 2011
What drives most people to a personal trainer is the desire to look better. Clients for the most part over the past 20 years have had losing weight at the top of their wish list. Second on the list is looking better which usually involves toning the arms, legs and butt.
What comes around first is a surprise to most people. A few pounds off every week over a few months and people start to take notice. What the newbie doesn’t expect is how quickly they begin to feel better. Usually after the first workout there is a sense of hope. Yes, you can do this. No, you don’t have to hate the process. Then after the first week physical changes begin to take place. Most people are unaware that they are sleeping better, have a little more energy and are generally in a better mood. I had one lady with Asthma who went from level one to level two on the elliptical after one session. Often it involves a feeling of empowerment that makes people dig down and take charge.
It’s a fact that it takes about a month for a new behavior to become a habit. Also for a person to change the look of their body, they first need to change their attitude. This means that when you look better you will as a byproduct, feel better as well!
With all the pros why doesn’t everyone participate in routine exercise? The arguments are pretty overwhelming. My opinions as a fitness trainer with 20 plus years are twofold. # One people have unrealistic expectation in terms of time and # two people have a flawed methodology. In simple terms they expect too much too soon and they try too hard and go too heavy.
Our goal at Body Mastery is to show anyone at any age how easy it is to improve how you look and feel. The key is a tailored approach that allows everyone to make progress and actually enjoy themselves while working within their limitations. This program in not BOOTCAMP ! Give us a call if you want to lose weight, improve your balance, tone your body and actually enjoy the process.
Thursday, August 4, 2011
Wednesday, July 20, 2011
With most of my clients wanting to lose weight this issue has been a frequent topic. Most women hire a personal trainer to look better. This often doesn’t require the loss of weight. What is really most important is the loss of inches. If you starve yourself you will lose weight. The problem is however that you will often have the same proportions, only smaller. While the truth remains that you can’t spot reduce (except with Liposuction). There is a principal called “last on first off”. What this means is, if you gained weight and it made your hips and thighs bigger. When you lose weight it will come off your thighs and hips first. The best way to accomplish the sculpting of a more desirable body is the addition of muscle and the loss of fat. You can ask 100 Personal Fitness Trainers and they will have a wide variety of opinions on weight loss. Fortunately the one thing that all weight loss coaches agree upon is consistency. If you stick to a plan of eating better and becoming more active you can’t help but succeed. What I’ve found in my 20 plus years as a certified fitness trainer is, make it doable and make it fun. I can give anyone a program that will work but if it becomes too laborious and uninteresting most people will quit. Body Mastery is different because you never do the same exercise twice. You never starve yourself and you never feel hungry. Small changes yield big results if you stay consistent!
Thursday, July 14, 2011
Myth #1. You want to make a body part smaller so you do a million exercises to make that happen. It makes better sense to eat better and move more. Spend more time on the treadmill or just walking. You can actually make the stomach or hips bigger by adding muscle. #2 Women will become bulky. The truth is women have less testosterone than men. A lady will first become tone than defined. Even if you could become bulky you would know when to stop. #3 You need to exercise hard and often. The truth is, even moderate exercise can improve your fitness. Two half hour sessions a week can improve tone and even increase muscle mass.#4 You burn more fat if you go longer at a lower intensity. While you do burn a higher percentage of fat at a lower intensity, you burn more calories at a higher intensity. It all comes down to math. Burn more calories than you consume and you'll lose weight. Finally #5 No pain no gain. If you want to look like a body builder this is definitely true. Most people just want to look healthy and maybe defined. Listen to your body and if something hurts...STOP. You should stop lifting before it becomes uncomfortable. A rule of thumb is, stop a few reps before you have to stop. This way after 15 reps you could of done 17 or 18 if you pushed it. When you walk, make sure you can talk. This will help you to continue and still help you get more fit.
Saturday, July 2, 2011
Most people know why they don't lose weight. They don't move enough and they eat what ever they want. This blog isn't for them. For those of you who are making an effort and not having success, read on.
#1 Don't eat after 8 PM. 2# Don't snack on anything that has over 100 calories. Look at the label and measure out 100 calories (14 chips). #3 You eat too much fruit. Even though its healthy, you can supercharge your system with sugar. #4 Most people don't eat enough fiber. Fiber will make you feel full, help you to eat less and keep everything running smoothly. #5 Drink water and water with caffeine doesn't count. #6 A lack of physical activity. When you cut calories it will slow down your metabolic rate and make you lose muscle. You may lose weight in the short run but chances are you'll gain it back. #7 Skipping breakfast has been shown by every authority to slow down you metabolism and frustrate weight loss. Finally #8, not getting enough sleep will also slow down weight loss. Try melatonin a natural sleep aid. It cost almost nothing and has no side effects.
Monday, June 27, 2011
Most people have heard the term aerobic. This basically means keeping an elevated heart rate for a certain period of time. If you want to get specific, take 220 minus you age and then stay between 60-85% of those numbers. If you want to make it easier, get a heart rate monitor or just walk, bike or step until you breath becomes slightly labored. If you can talk you're not working too hard.
The trick I've found if to do something that you like or at least don't hate. Walking seems to be a good fit for most beginners and ellipticals for those who want a little more of a challenge. The first thing to do is to start small with 10 or 15 min. sessions. Try two to three times a week and build your times up from there.
If you want to kill two birds as they say, try circuit training. This is what most of my clients prefer because you tone and burn fat at the same time. All you have to do is follow up a few exercises with a min or two of walking or stepping. You'll keep the heart rate up, tone your body, burn fat all at the same time. The best thing is how fast the time goes.
Tuesday, June 21, 2011
The idea is to do something if you can't fit in a full workout. Sometimes the little workout go longer and become the bigger workout you were trying to avoid.
Tuesday, June 14, 2011
If you have time do both cardio and lift weights. If you are limited and only have time for one, lift weights. This is contrary to what most people may think. The main reason, the more muscle you have the higher your metabolism is even at rest. Another factor is muscle loss when dieting. When you lose weight you often lose up to 30% muscle with the fat. If you do strength training while reducing your calories you can keep your muscle loss down to 3-5 percent. All you need to do to maintain muscle and speed up your metabolism is strength train at least two times per week for 30-40 mins. What I have my busy clients do is combine cardio with weights. By wearing a heart monitor (which now have gotten pretty cheep), we lift weights while keeping within the target heart zone. It's a nice way to kill two birds with one stone and it really makes the time fly by.
Monday, June 6, 2011
Tuesday, May 31, 2011
If you want to get in shape here are some things to avoid. Don't start without a plan. This can slow your progress or even get you hurt. Include stretching after you workout when your warm not before when your cold. Don't do too many sets or exercises. Start slowly and gradually increase your intensity. Push yourself hard enough to get results. Don't baby yourself. They call it progressive resistance for a reason. Vary the routine or you will never make progress. Doing the same thing for more than a month will kill one's momentum. Do complete workouts. Doing cardio alone won't develop fat burning muscles and doing quad muscles without hamstrings will create back problems. Make sure you're balanced. Be sure to maintain focus. If you move from exercise to exercise you can get done in 30 mins. If you get distracted you can talk for 30 mins. Don't drink too many sports drinks. They contain a high amount of cals. and can add unwanted lbs. Be active even when you're not working out. Even if you workout you still need to increase activity to lose weight. Shoot for 3-5 times per week to do something. Plan a balanced diet for the week on Sunday. Include lean protein and water based carbs. If you plan in advance you can often eliminate impulse eating.
Tuesday, May 24, 2011
Wednesday, May 18, 2011
The biggest myth in fitness is "No Pain No Gain."
You don't have to kill yourself and you don't have to hate the process. What you do need to do is to move. Most of my clients have come to me for the past 20 years, pretty much wanting the same thing. People usually just want to lose a few lbs. (or several lbs.) and to tone up. The same rules apply if you are a couch potato or an elite athlete. You need to do more than you're doing or change what you ARE doing.
The majority of men and women who come to me want to take off the weight that the past few years has added. They want to look more like they did in their 20's now that they're in their 40's and up.
The good news is, the less you're doing now the easier it is to get to the next level of improvement. Start slow and remember you didn't get this way overnight. Walking is a good place to begin and many body parts can be toned even without weights or machines. One more important tip, it's not how much you lift but how well you lift. Use good form and never worry about how big the weights are!
Thursday, May 12, 2011
Thursday, May 5, 2011
Let's start with coffee. Fix it at home and add cream and sugar-150 or more calories. Have a few cups and that make a good eating day a push at best. Go to Starbucks and get a fancy cup and you may be adding 400-600 extra calories. A great example is Vitamin Water- more calories than a beer or a glass of wine. Take sport drinks and its pretty much the same thing. Sodas have 10-12 tsps. of sugar and diet sodas can also trick the body into releasing extra insulin (the fat hormone) into the body. Ensure (Doctor recommended) has 6 grams of fat and only 9 grams of protein. Many fruit juices have corn syrup and sugar, so have 100% real fruit juice. If you're serious have a 1/2 glass of fruit juice and the other 1/2 sparkling water. Then there's alcohol. 80 proof is 80 calories and oz. A shot (baby drink) is 120 calories just for the booze. Add the mixer, make it strong and its 400 calories. Try a light beer 75-100 cals. or wine with some seltzer. Drink only WATER for a week and 99% of you will lose weight. I guarantee you'll feel better!
Tuesday, April 26, 2011
Friday, April 22, 2011
Some things to do and to avoid are don't get dinners with a crust or any Hungry Man dinners. Avoid dinners that are over 400 calories. The things to do are try dinners that: have over 15 grams of protein, are lower in sodium (under 500 m. if you have high blood pressure), and are low in saturated fat.
You can also eat less obviously, than 5 meals. You can have a quick breakfast (make sure to have 15-20 g. of protein) and then have two to three dinners. If you have less than 5 dinners you may want to round out the holes in protein and fiber. Have a salad with low calorie dressing, a glass of 1% milk or a piece of fruit. The idea is to eat every 3-4 hours so you don't get hungry and overeat.
Wednesday, April 13, 2011
If you already walk and have stopped losing the lbs., here are a few tricks. The good news is you've become more fit. To increase your progress you need to increase your efforts. The best thing to do is interval walking. Bring a watch and do a faster 2-4 mins faster, followed by a slower 2-4 mins. The nice thing is, the attention to the watch makes the time go by faster as well. If you like music, you can put together songs that vary from fast to slow. You won't need a watch and you'll probably have a better time. The best payoff from fast/slow walking is a faster metabolism. You'll not only burn more calories during the walk but more importantly you'll burn more calories even after you stop.
Other tips include trail walking or just vary your route. Like an exercise routine that you never change, a walk that you never change becomes less and less effective.
Tuesday, April 5, 2011
Tuesday, March 29, 2011
A few mental steps can help the physical thing you do in the form of exercise: Read something new every day, try to play your own trivial pursuits ( look at old pictures and try to pick out details),crossword puzzles, old pop culture games, de-stress ( this has been show to shrink the hippocampus), 8 hours of sleep / naps, eat brain food ( walnuts, salmon and food rich in Omega-3's). Challenge your mind and your body and you can appreciate how good you look
Monday, March 21, 2011
If you just don't want to eat in the morning, drink your breakfast. My favorite is whey isoloate protein powder and some OJ. If you want something low fat/high protein try cottage cheese. If you hate the taste of cottage cheese cover it with fruit. Another good idea if you have a little time is egg beaters. They taste a little bland so try the flavored ones (southwest) or spice them up with what ever you like. Your body can only assimilate 30-40 grams of protein at a sitting. Start the day with 30 grams and you should be good for the rest of the day.
Wednesday, March 9, 2011
Finally with exercise comes an undisputed increase of blood flow to the brain. This increase in blood flow will make you more alert. With increased blood flow, the brain is also able to eliminate waste products that accumulate during the thinking process. This may explain why we often have so many good ideas when we walk.
Wednesday, March 2, 2011
If you want work on balance, here are a few easy exercises. These can go along with your walking and resistance routine or possible be a good place to start. The first one is to look at a clock with a second hand and stand on one leg (without holding on to something.) Have something close by and just tap it to steady yourself as you need it. Start with 20-30 seconds and work up to a min. Repeat the other leg and do the same thing. You usually find one side is easier than the other. This will not only help your balance but also strengthen the feet and ankles. The other thing to do is what I call the Drunk Test. Walk heel to toe across a long room. After this becomes easy you can make it more challenging by pausing a few secs. after each step and then crossing your arms as you pause. If you're better than me you can close your eyes and try. Make sure you have someone you trust in back of you.
Thursday, February 24, 2011
Monday, February 14, 2011
I have worked with hundreds of people over the past 20 years and most have wanted to lose weight. I can't tell you have many have told me they eat pretty well. Avoiding the obvious joke, the problem is not always what people eat but how much they eat. My suggestion is to start looking at how many calories are in the staples in your diet. Get an ounce scale and spend a week measuring some of the foods you eat all the time. Most of the calories are right on the container, but you need to see what size equals what calorie count. You may be in for a big surprise but a good lesson and some useful information.
Thursday, February 10, 2011
If you need more reasons, think of how happy you'll make all the people who will be happy for you!
Monday, February 7, 2011
If you get the flu and you want to feel better here are some tips: Get some extra sleep, take Tylenol or Advil, stay warm, drink fluids and stay away from others.
To avoid getting the flu .... exercise on a regular basis. Every time you workout your body gets an elevated T cell count. Its kind of like a cleaning lady moving through your body removing free radicals that lead to illness. Over a period of time this "cleaning" effect can actually prevent you from getting sick!
Friday, January 28, 2011
If you already exercise, you can improve your balance and burn more calories by standing on one food while performing the exercises. An example is lateral raises or dumb bell curls. Stand on one foot instead of two while you go through your repetitions.
Most people start to lose balance in their 50's and 60's. If you work on balance before that, its a lot easier that to playing catch up. If you think you're pretty good, stand on a BOSU ball. Its a blue half dome that stands about 12" and is about 18" in diameter. ($99 new $45 used) You can start with two feet, then one foot or try kneeling with your toes up in back. You can do all the standing exercises and challenge yourself and actually have some fun. You may not realize it now but as you get older balance equals independence. Start now, you will improve in a matter of weeks.
Sunday, January 23, 2011
- Add weight training to build muscle. Every pound of muscle needs 30-50 calories to stay alive. Fat is like dirt and needs little if any energy to sustain itself. Muscle is like grass, it needs water and food daily.
- Increase your activity. Park in the farthest spaces from the store. You'll get less door dings and burn extra calories. Take the stairs instead of the elevator.
- Watch out for hidden calories. Juices are high in calories and so are many other healthy foods. Look at the serving size and you may be surprised how small a serving is. Watch out for the little things. The tasty coffee creamer may be more than 100 calories per packet.
- Eat more often. If you wait too long to eat you may overeat when you do. A good rule of thumb is never wait to eat until you're hungry and eat every 2-4 hours. If you check your pulse you'll find that it goes up every time you eat. The body is a machine and needs energy to digest food.
- Mix it up when it comes to exercise and even food. You body works hard to maintain homeostasis or equilibrium. When you change your workouts and your diet, the body adapts and improves. Try working out faster or slower in addition to changing the exercises. Even changing the types of foods you eat can help you lose weight.
Thursday, January 20, 2011
Tuesday, January 18, 2011
If you want to lose weight, along with the toning you need to walk and watch what you eat. I put these two together because one can help the other. If you take a few short walks (5-10 mins), you can't sit on the couch, watch TV and eat. There is also a mind connection that makes you more aware of what you're eating just because your salting in exercise throughout the day. As the old saying goes "A little bit of something is better than a lot of nothing"
Friday, January 14, 2011
Salmon is rich in omega 3 fatty acids. It lowers bad LDL's, raises good HDL's and lowers bad triglycerides. Avocados are a good source of mono unsaturated fats and help raise good HDL''s which help lower bad HDL's. They also are a rich source of beta sitosterols which help block the absorption of cholesterol from foods. Beans are a good source of soluble fiber. A cup a day can reduce cholesterol 10% in 6 weeks. Blueberries are rich in antioxidants called pterostibene (like those in red wine) which lower LDL's. Tea is rich in anti oxidants called flavanoids and can relax blood vessels and prevent blood clots. Apples are rich in fiber and pectin as well as some of the most powerful anti oxidants like quercetin, phloridzin and chlorogenci acid. These help lower the bad LDL's and raise the good HDL's.
Wednesday, January 12, 2011
You may also have noticed that the corn producers have gotten wind of the bad press. In an attempt to fool the informed, they have come up with a clever alternative....corn sugar. This is basically the same thing under a different name, a synthetic liquid that makes you fatter than sugar. Look at labels and avoid any sweetener with the word corn in the ingredients.
Friday, January 7, 2011
Thursday, January 6, 2011
If you want to successfully maintain an ideal weight, an experienced fitness trainer will continually keep you challenged. You may wind up doing things you never imagines or would of done on your own. You'll feel confident when you prove to yourself over and over again, that you CAN do this and CAN accomplish that.
You should try to do something three to five days a week. Walking, riding or many activities can also count as workouts. A good trainer will also keep you accountable. Try to weight in once a week in front of your personal trainer. If you want to lose weight, try a food diary. It has been statistically proven that a food diary doubles your chances of permanent weight loss
Tuesday, January 4, 2011
The same rules of weight loss apply to smaller thighs, a smaller butt and a trim waist. You need to reduce your fun carbs, eat smarter and exercise more. I suggest to make a plan that involves two to three days of weights and two to three days of cardio. It may sound like a lot but you don't need to do your cardio for an hour. Walk with a friend and enjoy some conversation. You don't need to hate the process. Remember there are 168 hours in a week. You only need 4 to make you happy the other 162.