Okay, you've all heard the term "grazing" — you know, picking at food throughout the day instead of (or in addition to) eating regular meals. This constant, indiscriminate eating — especially when you're focused on another task, such as talking on the phone or watching TV — is the downfall of many a committed dieter, but it doesn't have to be.
If you're piling on pounds because you eat when you're distracted or bored, rather than when you're actually hungry, try the following tactics to break the habit.
To curb daytime grazing:
Don't eat while you're standing up, in the car, or on the go or when you don't have time for a full, proper meal. If you sit down at mealtime and pay attention to every bite, you will be more relaxed, you'll notice when you're satisfied so that you won't overeat — and you'll actually enjoy your food!
Don't skip meals. I mean it. You might think you're saving yourself calories, but it will only leave you famished and more likely to consume extra calories later on to feel full. To curb nighttime grazing:
Why do most people graze at night? Because they're bored. If you've been thinking about taking up knitting, crossword puzzles, Ping-Pong, or some other hobby that will keep your brain busy in the evening, now is the time to do it.
Brush your teeth. Food never seems quite as appealing when you have that fresh, minty toothpaste taste in your mouth.
Try a cup of hot tea; the warm liquid in your stomach can help you feel satiated.
Tuesday, February 17, 2009
CURB MINDLESS EATING
TUES. NIGHT 2/16
Week 5's RESULTS!!!
Softball Chick- 4.64%
Papa McKee- 3.96%
Tigger- 3.41%
Rowden- 2.77%
Smokin' HOT- 2.64%
Longhorn- 2.32%
MamaMckee- 1.82%
Landman- 1.26%
Cali-gal- 1.06%
Bike Chick- 1.04%
Bates- .95%
Sam- .91%
BABS- .88%
Tater Bug- .82%
Nickel Chick-.71%
Nicole- .61%
Graham- .53%
Lenahorn- .25%
Monday, February 9, 2009
Drinking Water???
Week 5's CHALLENGE!!!
You are to obtain the EMOTIONAL EATING paper worksheets, and complete them. I am talking about filling them out, and making copies and then posting them EVERYWHERE you need them!!! It is not "mandatory" that you bring them to me, but just like a student... you are more likely to do it if you have to turn it in, or report about it. Our losers who have continued to lose over the weeks are doing the weekly challenges gradually making this a part of their everyday lifestyle. If you are not seeing the results you want... re-evaluate what you are doing to make things happen... Are you going to the mini-semi's??? Drinking water, food journal, keeping track of your heart, and posting your "why you want to lose weight" papers??? As they say, "Help us, help YOU!!!" Do what we ask, and you WILL see results!!!
WEEK 4's Results!!!
Bates- 2.28% Green- 2.12% Cali-gal- 1.91% Sherry- 1.86% Chili Pepper- 1.8% Graham- 1.61% Kalmatt- 1.37% Yo Mama- 1.31% Fatty Improving- 1.3% Cat woman- 1.26% Wonder woman- 1.12% Beach bum- 1.06% Soul- .68% Varnadore- .67% BABS- .63% Cheesecake- .59% Kiddo- .49% Cervantes- .48% Kindle- .41% Suzanne-.38% Bambi- .15% Kelley- .12% Ransom-.11%
Please let me know if you weighed in, but don't see your name.
Did you get your WHEATIES????
People don't become overweight from one bad habit.In fact, it's a confluence of factors that led to the obesity epidemic in this country. You cannot change your body by just "doing everything right starting tomorrow." It doesn't work that way.The experts say the best way to lose weight and keep it off is to set small, realistic goals. "Tackle one unhealthy habit at a time and once you have successfully met that goal set another one," recommends eDiets Manager of Nutrition Support Tracey Ryan, MS, RD.So, in the first step on your journey to become the person you want to be, we're going to start where every day starts: breakfast.Face it, studies have shown that your mother was right about this -- children who eat breakfast do better in school. And breakfast is just as beneficial for adults as well. In fact, people who ate breakfast were less likely to develop heart disease or diabetes, according to a 2003 study."Breakfast is crucial for fueling your body, providing energy, maintaining metabolism and even improving concentration," explains eDiets Director of Nutrition Pamela Ofstein. "If you skip breakfast, you may find yourself lacking energy, hungrier and more apt to overeat later in the day."
It's obvious that everyone should eat breakfast, but so many still skip it for a whole host of reasons -- from time to taste and everything in between. The key is simply to eat something.
"Eating a balanced breakfast is the goal -- protein, carbohydrate and fat sources," Ofstein says. "But if time is a constraint or you need something convenient, you don’t always have to go with the typical breakfast -- grab a piece of fruit, yogurt and some nuts or wrap a slice of turkey and cheese in a tortilla."
Check out these five breakfast ideas, if you need inspiration for healthy breakfast foods, or simply make up your own power breakfast. There are so many ways to start your day, but skipping your morning meal is not one of them -- always eat breakfast.
Thursday, February 5, 2009
QUESTION....
STOP!!! The Madness!!!
figure out who, what, or why it is that causes you to want to eat (not hunger, but craving) and learn to distract yourself, or remove yourself from that. PLEASE pick up a handout... you can see me, Aaron, or Connie to get on.
***That is this weeks challenge***
To fill out the paperwork and follow through with it. You are to fill out the "List" of all the reasons why you want and need to lose weight. Make copies of it, and post them all over. In the fridge, on your bathroom mirror, where you keep your snacks (kids snacks), and even one in your PANTY (underwear) DRAWER!!! You are to read and reread this list everyday. You are as well, to make a list of 25 things to do to distract you from going for the food. I.e.: check your e-mail, tweeze your eyebrows, e-mail a friend (or me :) ) , go for a jog, drink some water, clean out a junk drawer, and so on.... Eating is one of the main reasons we get over weight... and stay overweight!!! Let this tool help you succeed! Let me know how it goes!!!
p.s. I really appreciate all of you who are getting into this program~~~ YALL ROCK!!!
Saturday, January 31, 2009
STOP the Madness: Breaking the Cycle of Emotional Eating and Developing Healthy Habits
WEEK 4's CHALLENGE!!!
Week Three's RESULTS!!!
Wednesday, January 28, 2009
ROCKET SCIENCE or Nutrition, im sooooo lost
With 2008 behind us, now is the time to zero-in on our new years goals with renewed enthusiasm. New years resolutions are all about life change, and the kinds of changes we typically desire are those that concern our bodies.
Most of us would like to change our lives so as to allow time for exercise and healthy eating, as doing these things ultimately lead to improved quality of life and greater productivity and enjoyment in the family, social and career departments.
Although sticking with well-planned training program is a fundamental way in which to achieve our long-term physical goals, be it fat loss, muscle gain, or both, good nutrition is what sets the foundation for any progress in these areas.
Without the proper nutrition obtained through a diet rich in macronutrients such as protein, carbohydrates and good fats, and the vitamins and minerals that comprise our micronutrient intake, training efforts will be in vain. In fact, very little training progress, if any, can occur if a good diet is not in place from the outset.
Many who begin a good training program are often at a loss as to what good diet consists of, they become confused about what they should eat given the amount of misinformation and different approaches to eating currently circulating.
The key to good eating, therefore, is to know what the major nutrients do, what foods these nutrients can be found in and at what times and in what quantities to include them. Before looking at the ways we can design an effective diet for the beginner trainer, we will first take look at what the most important nutrients are and how they can compliment our training efforts.
Macronutrients
The macronutrients will form the basis of your diet, as they provide the raw materials needed to train for fat loss and muscle building, both key objectives of a good training program. The three main macronutrients are proteins, carbohydrates and fats. Let us take a closer look at their composition and how they can impact our progress.
1. Protein:
Often referred to as the key bodybuilding nutrient, protein, comprised of 20 amino acids and supplying four calories per gram, is responsible for helping to build the muscles, along with every cell in our bodies. Without an adequate supply of protein, no additional muscle growth will result from your training efforts - period.
In fact, insufficient protein will actually result in muscle wasting, as exemplified by those who run marathons. Marathon runners typically eat very little protein and train for many hours at a time. Their physiques reflect the type of state a protein deficit can put us into - not the kind of conditioning a prospective bodybuilder seeks.
RELATED ARTICLE
Protein - The Foundation Of Building Muscle! Protein is made up of amino acids which are the building blocks of muscle. I've put together details about the basic forms of protein and how they are important.
Amino Acids: Of the 20 amino acids found in proteins (amino acids are the structural units of protein and determine the quality of a particular protein source) 10 of these are essential and ten are non-essential. The body can manufacture the non-essential variety, whereas the essential type must be obtained through a well balanced diet.
With sufficient protein, combined with an adequate training stimulus, the muscles should compensate by becoming stronger in preparation for subsequent workouts. It follows therefore that the muscles need a steady supply of protein at all times to allow for the synthesising of new muscle tissue.
How Much?
Over the years a debate has raged regarding exactly how much protein a weight trainer should consume. 1 gram per pound of lean body mass is right where you want to be.
Overall, protein will help you to:
Build muscle, as it is the body's repair nutrient.
Lose body fat, as it stimulates the metabolism better then any other nutrient.
Maintain feelings of fullness, to eliminate cravings for the wrong foods.
2. Carbohydrates:
If protein is the building nutrient, carbohydrates serve as the body's primary energy nutrient during intense workouts. Also supplying four calories per gram, carbohydrates work in tandem with protein to ensure an optimal training experience and resultant muscle growth along with fat loss.
Without an adequate training stimulus, consuming the required amount of protein will have a negligible effect on muscle growth. It is the carbohydrates that allow us to train to our fullest potential.
Carbohydrates come in several different forms, all of which, in specific quantities at certain times, assist with bodybuilding progress. The two different types of carbohydrates to be featured in any good diet and an explanation of each follow:
Complex Carbohydrates:
The complex carbohydrates, so named because they break down over a longer period to sustain us for longer, are to be the main source of carbohydrate in a good bodybuilding nutritional program, as they are the number one training fuel source, and do not cause the highs and lows, and excess fat gain that is usually associated with the simple form.
Complex carbohydrates come in two subgroups - starchy and fibrous. The starchy grouping includes: potatoes, rice, grains, spaghetti, pasta, and wholemeal bread. The starchy carbohydrate component of a our nutrition plan will include brown rice, wholegrain bread and jacket potatoes as these forms contain more fiber, which will help with fat loss and benefit health generally. Fibrous carbohydrates, which include asparagus, broccoli, cauliflower, onions, and spinach, tend to add volume without excess calories, to the diet. They are often classed as the more nutritionally dense of the carbohydrate sources, given the degree to which they contain various vitamins and minerals - organic, and inorganic substances that our body needs in smaller amounts for normal growth and maintenance.
Simple Carbohydrates:
The simple sugar carbohydrates, which include sugar in its various forms, milk, honey, chocolate and cakes, lack the natural nutrients found in complex and fibrous carbohydrates.
Given these natural nutrients help with carbohydrate metabolism, the simple carbohydrates and their lack of these vital health components will be more readily converted into, and stored as fat.
Although simple carbohydrates are often viewed as the single greatest problem for those trying to lose weight they do, however, have healthier sub group, one lower in sugars. This group includes apples, raspberries, melons and oranges. It is preferable this type of simple carbohydrate is used in place of the more common sugar loaded variety.
An effective diet will emphasise the complex carbohydrates - both starchy and fibrous. Given their sustaining nature, which will provide longer lasting energy to compliment a well-designed training program, to help facilitate muscle building and fat loss.
Simple carbohydrates should be featured to a lesser extent, as they are likely to hasten fat gain and cause fluctuations in energy levels. They can, however, be beneficial to training progress in smaller quantities if consumed - either in fruit and sports-drink form - after training to aid with the replacement of glycogen (stored carbohydrates) used during training.
Overall, carbohydrates will help you to:
Train hard, as it is the main energy supplier.
Fill up without filling out, due to the feelings of fullness they provide.
Supply vitamins and minerals, and fiber.
Replace energy after training (in their simple form).
3. Fats:
As with carbohydrates, fats in their various forms will provide energy. Unlike carbohydrates they will not supply energy in an easily useable form for weight training purposes and, at nine calories per gram, will more than likely be stored as fat if taken in excess.
From a health standpoint fats are thought to be harmful, as they have been shown to contribute to heart disease and obesity. Not all fats are created equally, however. There are good and bad fats and an effective nutrition plan will be comprised of the beneficial ones primarily.
The right type of fats in the right amount will actually benefit health, as every cell in our body is comprised of a fatty layer, which helps that cell to function properly. Fat can also be used, as an efficient energy source for lower intensity activities - most of what we do daily could be classed as lower intensity - as it is stored in larger amounts and, compared with carbohydrates, provides up to twice the energy.
It also takes up less room when stored, as, unlike carbohydrate, fat does not, for storage purposes, require three grams of water per gram of nutrient, therefore making it more readily available during activity of a lower intensity.
Fat also forms a protective barrier on all of our cells and between the skin and muscle tissue, and serves as padding around many of our organs. In these capacities fat improves cellular function, thermal regulation and helps protect our vital organs respectively. It follows then, that fat should not be totally eliminated from our diets, a mistake many beginners make.
Trans fats are the result of hydrogenation, a process that occurs when hydrogen is added to a vegetable oil for the purposes of maintaining the shelf life of this fat. Trans fats are added to commercial products to enhance their longevity and will negatively impact training progress and health if included in our diets. A beginner is advised to avoid these fats as they are completely harmful and will in no way assist training efforts.
RELATED ARTICLE
Good fats come in two types: monounsaturated, which is found in natural foods like nuts, avocados, olive oil, and grape-seed oil, corn oil and canola oil, and polyunsaturated, found in vegetable oils, sunflower, cottonseed and fish oils.
Of these two, polyunsaturated fat is probably the better choice as it has a wider range of positive benefits, which include an ability to significantly reduce inflammation - great for recovery following training - and improvements in brain function if taken in its omega-three form.
For those who exercise, omega-three fish oil has also been shown to greatly reduce muscle inflammation specifically while playing a role in strengthening joints. Monounsaturated fat should not be ruled out, however, as it too has some great benefits.
Olive oil, a monounsaturated fat, is a major component of the much-vaunted Mediterranean diet. This oil is known to thin the blood and improve overall health in addition to its ability to enhance metabolic function, which also assists training efforts.
A key thing to remember with fats is they can be found in most of the animal meats you consume, as well as various packaged products. To avoid the negative effects associated with their over consumption, trim all visible fat from steak and chicken and buy water packed tuna as opposed to the oil based variety. The beginner should aim to include in their diet at least two servings of good fats per day to aid metabolic function and improve health.
Fat Metabolism! Dietary fat is not an enemy. In fact, when adequate amounts of good fats (unsaturated) are consumed, it can improve one's health and athletic performance.
Overall, fats in their nutritional and stored form will serve as:
An efficient energy source.
A good source of protective nutrients for the brain and muscular system.
An insulation source for the body, as they form a protective barrier against climate conditions and harmful substances.
Padding to protect vital organs.
Micronutrients
Micronutrients, the vitamins and minerals that are needed in small amounts to maintain healthy physical development, are an often-underestimated nutritional component, as they are not considered a large enough nutrient source to warrant specific attention. It is not surprising then that many fall short in structuring adequate amounts of these essential nutrients into their diets due to limited knowledge of their effectiveness and the faulty nutritional planning that results.
The fact remains: the micronutrients as major health components are vital in that they help structure and regulate all reactions and processes that take place within the body. They can be included in the diet in supplemental form, but the most beneficial way to ensure optimal levels is to design a nutrition plan that includes a wide variety of healthy foods, with an emphasis on fruits and vegetables.
The reality for most of us, however, is that due to the poor nutrient content of many of our natural foods and the artificial chemicals that are added to these products, a good multivitamin/mineral supplement will be needed as an insurance policy.
Given optimal health and training progress depends on an interrelationship between many different nutritional factors, a once-a-day multi-vitamin/mineral supplement is recommended as part of the eating plan given in this article.
A successful diet is one that does not overlook any health-contributing factors. Although micronutrients are only needed in smaller amounts compared to the larger macronutrients, they are essential in supporting the systems responsible for protein, carbohydrate and fat metabolism and should be included in the diet accordingly.
Vitamins:
Vitamins are compounds formed by living organisms that serve as metabolic regulators to support health and sustain life.
The following is a list of all vitamins needed for the maintenance of good health and proper physical development along with a description of what they do and their primary sources.
Compounds formed by living organisms
Vitamin A:
This vitamin promotes healthy bone growth along with vision, reproduction, and cell division and helps to support the immune system.
Good sources include whole milk, liver, eggs, some fortified breakfast cereals, carrots, sweet potatoes, spinach and most darkly colored fruit and vegetables.
Vitamin B1:
B1 supports the normal function of the nervous system, muscles and heart and promotes normal growth and development.
Good best sources are whole grains and fortified cereals.
Vitamin B2:
B2 supports energy production, is necessary for red blood cell and antibody production, respiration and regulating human growth and reproduction.
It is also essential for healthy skin, thyroid activity, healing of wounds, nails and hair growth and general good health.
Good sources include liver, kidney, whole grains, green leaf vegetables, milk, yeast, cheese, oily fish, eggs, enriched cereals, almonds and mushrooms.
Vitamin B3:
Heavily involved in converting food into energy.
B3 also regulates circulation, the digestive and nervous systems, hormone production, and promotes healthy skin.
Good sources are beef liver and kidney, pork, turkey, chicken, veal, oily fish, beets, peanuts and strawberries.
Vitamin B6:
B6 is necessary to balance the hormonal changes in women. It will also assist in the growth of new cells and the functioning of the immune system, converting food into energy, and in supporting moods, behavior and sex drive.
Good sources of B6 are similar to other B vitamins and include eggs, chicken, yeast, carrots, fish, liver, kidneys, peas and walnuts.
Vitamin B12:
The primary functions of B12 are to maintain a healthy nervous system and to produce red blood cells.
Good sources include meat, dairy products and eggs but no reliable plant sources.
Vitamin C:
An important function of C is the building of collagen that gives structure to bones, cartilage, muscle and blood vessels. It also aids in bones and teeth maintenance, and in the absorption of iron.
Good sources are most fruits and vegetables. These are to be served raw if at all possible to obtain the highest levels of this vitamin.
Vitamin D:
Vitamin D is known to promote calcium and phosphorus levels to ensure optimal bone growth. It is also thought to play a role in regulating cell growth immune system function.
Exposure to direct sunlight is the best way to obtain sufficient vitamin D. Also, most dairy products contain smaller amounts, while better sources include oily fish, fortified cereals, eggs, and beef liver.
Vitamin E:
As a powerful antioxidant vitamin E acts as a barrier to poisons and diseases that can damage the body. It also helps with immune function, cellular repair, protection of the nervous system and blood vessels.
Best sources of E include nuts, green vegetables (spinach, broccoli, sprouts) eggs, wholemeal products, soy beans and vegetable oils and particularly olive oil.
Vitamin K:
Vitamin K plays an essential part in the production of coagulation proteins, which support blood clotting.
Good sources include any green, leafy vegetables, oats and oils, such as olive oil, and asparagus.
Minerals
Minerals are non-organic substances, meaning they are derived from non-living sources (sand and rocks being common origins). For good health, proper metabolic functioning, the body requires an adequate supply of minerals. They are equally as important if not more so than vitamins as, unlike some vitamins, they cannot be manufactured within the body.
In addition, vitamins cannot be assimilated without the aid of minerals. Minerals are divided into major minerals and trace minerals. A list of each type and their respective functions follows:
Major Minerals:
Mineral
Function
Sources
Sodium
Needed for proper fluid balance, nerve transmission, and muscle contraction
Table saltsoy saucelarge amounts in processed foodssmall amounts in milk, breads, vegetables, and unprocessed meats
Chloride
Needed for proper fluid balance, stomach acid
Table saltsoy saucelarge amounts in processed foodssmall amounts in milk, meats, breads, and vegetables
Potassium
Needed for proper fluid balance, nerve transmission, and muscle contraction
Meats milk fresh fruits and vegetables whole grains legumes
Calcium
Important for healthy bones and teeth; helps muscles relax and contract; important in nerve functioning, blood clotting, blood pressure maintenance, immune system health
Milk and milk productscanned fish with bones (salmon, sardines)fortified tofu and fortified soy milkgreens (broccoli, mustard greens)legumes
Phosphorus
Important for healthy bones and teeth; found in every cell; part of the system that maintains acid-base balance
Meatfishpoultryeggsmilkprocessed foods (including soda pop)
Magnesium
Found in bones; needed for making protein, muscle contraction, nerve transmission, immune system health
Nuts and seedslegumesleafy, green vegetablesseafoodchocolateartichokes"hard" drinking water
Sulfur
Found in protein molecules Occurs in foods as part of protein
meatspoultryfisheggsmilklegumesnuts
Trace Minerals:
Mineral
Function
Sources
Iron
Part of a molecule (hemoglobin) found in red blood cells that carries oxygen in the body; needed for energy metabolism
Organ meatsred meatsfishpoultryshellfish (especially clams)egg yolkslegumesdried fruitsdark, leafy greensiron-enriched breads and cerealsfortified cereals
Zinc
Part of many enzymes; needed for making protein and genetic material; has a function in taste perception, wound healing, normal fetal development, production of sperm, normal growth and sexual maturation, immune system health
Meatsfishpoultryleavened whole grainsvegetables
Iodine
Found in thyroid hormone, which helps regulate growth, development, and metabolism
Seafoodfoods grown in iodine-rich soiliodized saltbreaddairy products
Selenium
Antioxidant
Meatsseafoodgrains
Copper
Part of many enzymes; needed for iron metabolism
Legumesnuts and seedswhole grainsorgan meatsdrinking water
Manganese
Part of many enzymes
Widespread in foods, especially plant foods
Fluoride
Involved in formation of bones and teeth
Drinking water (either fluoridated or naturally containing fluoride)fishmost teas
Chromium
Works closely with insulin to maintain blood sugar (glucose) levels
Unrefined foodsespecially liverbrewer's yeastwhole grainsnutscheeses
Molybdenum
Part of some enzymes
Legumes breads and grains leafy greens leafy, green vegetables milk liver
Both tables from www.healthwise.org
Sunday, January 25, 2009
NIGHT of NUTRITION!!!
The RESULTS from week 2!!!
Wednesday, January 21, 2009
Week THREE'S CHALLENGE
This week we are focusing on getting a GREAT WORKOUT!!! Chris McDowell did an AWESOME seminar on Cardio. SEE ME or AARON FOR A HANDOUT!!! This week's challenge (added to drinking water and keeping a food journal) is to log your cardio workouts. You need to obtain a log sheet, find your target training zone for cardio (check out the chart in the maroon room beside the coffee machine) for the chart. Scroll across and find your age then bring your finger up to find the BIG BLACK target zone. WRITE DOWN YOUR TARGET ZONE!!! (know it, learn it!!!) Keep track during your workouts and write it down on your log. You can check your heart rate with a heart rate monitor (target has them on sale this week), or just find your pulse (neck or wrist) and count starting at 0,1,2,3,4,etc.. If you time it for 10 seconds, multiply times 6. If you time it for 15 seconds, multiply by 4... THAT WILL GIVE YOU YOUR HEART RATE. Come see Me (Tiffany), Aaron, or Chris McDowell for more info!!!! GOOD LUCK!!!
WHAT'S YOUR SNACK ATTACK???
Okay, here is where I need your input... When you get hungry and it isn't meal time, you just need a snack... WHAT DO YOU GRAB??? I want you to put down a comment and type in what it is, serving size, and how many calories. Lets see how much food we can cram into the comment box. Get typin'!!!
Resolutions Going Off Course?
Think you can't handle the daily workouts? Think your food intake is getting way out of hand? Maybe the problem is with those New Year's resolutions you made! If the idea of starting fresh on January 1 is what motivated you to make the change, I'm glad you made that choice for the better. But life happens, so don't get frustrated when things don't go exactly as planned. Need some motivation? Check out what one of my teammates says about just that — taking your the emphasis off vague resolutions and focusing on shorter-term goals.
"I think that you need to visualize what you want every day using little things. That little dress or those perfect jeans that don't fit — buy them or pull them out of the closet and try them on every time you don't want to work out or want to eat ice cream.
People don't realize that little goals are what is going to get you there. People make these huge resolutions, but don't decide on the way they are going to accomplish them. It is very difficult to wake up at 3:00 AM [to work out]. I would think that you just need to get on a consistent schedule where working out is something you do, just like going to work. Just find a time each day that works the best. For me it is easiest to go right after work. If I do this I don't have the chance to get occupied cleaning or busy with something else. Taking a gym bag to work makes me have no excuse to go home first. A good thing is that you cook, so you can make sure you are making healthy choices. I also find that eating at work is a struggle, so packing snacks and meals is mandatory." – bree66
Don't let yourself get stuck before you even get started. If you're intimidated today, you're not going to lose weight tomorrow, so get moving! You won't regret it when you see the pounds come off.
Building Your Workouts
(BLC expert talks about cardio)
If you're new to cardio exercise and you're not sure how much to do, here is a fitness guide to get you started:
* Start with just 10 to 15 minutes a day on any cardio gym equipment (treadmill, stair stepper, elliptical) or cardio activity such as walking or swimming. If that seems too easy, you could immediately up it to 30 minutes. Otherwise, stay at 10 to 15 minutes a day for a week and then increase by 5 to 10 minutes each week, up to 30 minutes.
* Start with 3 to 5 workouts each week.
* Once you are up to 30 minutes, you can maintain that level or continue to increase up to 60 minutes. If you've worked your way up to the point where you are capable of doing 60 minutes, you don't have to do that amount every time. If time or motivation dictates that you do less, listen!
* A good long-term goal is 200 to 300 minutes of cardio each week. Another goal is aiming for approximately 300 to 500 calories per day burned through exercise.
* You can also break up your workouts, and they will still be just as effective for calorie burning. Three workouts of 10 minutes each day has been shown to be just as effective as 30 straight minutes if both are done at the same pace. And, if you make your schedule work for you, you increase the probability of being able to stick with your exercise long-term.
Friday, January 16, 2009
Meet KRISTI and MICKEY!!!
We are both excited to be doing the weight loss challenge that Tiffany and Aaron are so graciously offering. I have been wanting to shed the baby weight that I have earned from having our 3 daughters. Eating healthy has always been a HUGE challenge to us. I love to cook and my husband is awesome behind a grill. Now that we have learned some tips on ways to eat healthy we are hoping that we can shed some pounds.
Now if I can still move tomorrow I might see you at the gym!
SMILES=)
FREE MASTER CLASS
Week TWO's Challenge
Week ONE RESULTS
cat woman- 3.68% nicklechick- 3.58% mamamckee- 3.25% Ransom- 3.22% varnadore- 2.84% Wonder woman- 2.63% Lenahorn- 2.43% Barker- 2.42% Soul- 2.36% Hot Mom- 2.27% Humphrey- 2.10% Landman- 1.98% Bink2207- 1.97% Cheesecake- 1.94% Yo mamma- 1.65% Bambi- 1.52% Smokin' Hot- 1.4% Chili Pepper- 1.38% Racquet Brat- 1.3% Cali Gal- 1.27% BABS- 1.26% Nicole- 1.1% Kiddo- 1.06% Kalmatt- .99% Longhorn- .88% Hailey- .78% Cervantes- .76% MG29- .72% Sherry- .71% Stevens- .70% Tigger- .65% Scooter- .63% Klepfer- .61% NAZ- .49% Suzanne- .38% Beach Bum- .35% Graham- .35% Swinney- .27% Kelley- .25% Green- .25% Huggels- .24% Rowden- .14% Bike Chick- .13% Others in the competition that either just signed up, didn't weigh in, or didn't lose this week (....watch out... they are just playing the game... THEY ARE COMIN' TO GET CHA'!!!!): Fisher, FisherS, Jones, Leary, Ezra, Vahovius, Papa mckee, work in progress, Pooles, Kindle, Davis, star, mills, McCoy, tokeph, Wingate, Morgan, manny, lizard, helms, tater bug, rowden, Grubbs, JG, Laxton, Fatty Improving, Softball chick, Steamroller, Bates, Running Deer, Red 123, Galveston, Lukey, Assistant, JT, Sam, Norwood, Gym girl, mckeand, Twiggy, Poppy.(let me know if you didn’t' see your name, or if I missed something)
Saturday, January 10, 2009
Meet DEE VANCE
Hello. My name is Dee Vance. I recently started coming back to Wood Creek in October. Something just clicked and I made a decision to make working out a priority. Currently I attend Body Pump, Body Step, and Turbo Kick classes. I really enjoy attending classes because you have an instructor there to encourage and energize you. There is no way I can talk myself into stopping early or only half way doing it. With an instructor, it is do it all the way and do it with a smile on your face! All of the Instructors truly care about your goals and about you as a person. As for a favorite class, this week my favorite class is Turbo Kick. It is always a jam packed, high intensity, calorie burning blast. I just love it. As for advice for others, just challenge yourself to try different classes. Variety helps keep me from getting bored with my workout. The next class I would like to try is the new Zumba class. I've heard it's a super fun class. I can't wait to try it. Maybe I'll see you there.
Thursday, January 8, 2009
Mark you CALANDER....
Wednesday, January 7, 2009
eDiets on excercise
"If you always do what you always did, you will always get what you always got." -- Anonymous
Most of us know the benefits of cardiovascular exercise: reduced risk of heart disease, improved heart function, improvement in blood cholesterol and triglyceride levels as well as reduced risk of osteoporosis. And let us not forget one of our favorite benefits: less flab!
One fundamental problem with cardiovascular exercise for many people is that it simply becomes boring. I've read countless articles related to the types of cardio to perform, how frequently to perform them and how to reach your target heart rate. No one, however, seems to address the fact that this stuff can be boring for the everyday person. I'm not sure I can completely change your perspective about this, but I know I can provide you with a 12-week program that may stimulate your interest, your metabolism and your fat loss.
Most people tend to do the same workout day in and day out. Many end up "throwing in the towel" because they get psychologically burned out. It's sort of like eating pizza -- you may love it and it may be your favorite cheat food, but if you had to eat it every day for a year, I guarantee it would make the bottom of your favorite food list.
The same applies to exercise. You simply can't use the treadmill or elliptical machine every single workout for the same amount of time and with the same intensity levels. It will eventually catch up to you. When it does, you'll start to make excuses as to why you can't work out -- and you'll actually convince yourself the excuses are legitimate.
The human body will adapt to any exercise routine in approximately four to six weeks. If you do the same routine over and over, the body will adapt and become efficient at the movement. That's a good way to stall your progress.
In order to alleviate boredom and to keep you in fat-burning mode, I'm outlining several methods for manipulating your cardio workouts. You can perform each for three weeks at a time (or even two weeks at a time). The process will keep you motivated and have you burning loads of fat (assuming you're consistent with your eDiets nutrition program). Always remember one golden rule: Exercise does not work in and of itself -- nutrition is a huge component. The following is my 12-week fat blasting workout that's designed to produce results. If you've been power walking for 20 minutes on the treadmill every day for the last year, things are about to change. You can select any type of cardio you wish as long as you adhere to the parameters of each three-week segment.
1. Longer Duration/Moderate Intensity (Weeks 1-3) -- This cardio method is based on keeping an elevated heart rate but not working so hard that you're burning out or short of breath. I recommend 40 minutes (beginners can start with 15 minutes) of walking or light jogging. This can be performed three to four days per week depending on your level of experience. I also recommend maintaining a heart rate of approximately 65 to 75 percent.
2. Interval Training (Weeks 4-6) -- This workout can be performed three to four days per week. Interval training is best described as incorporating higher intensity exercise with lower intensity. This method helps stimulate and speed the metabolism. Intervals can be applied to any form of cardiovascular exercise, and although it's been a widely used technique for training competitive athletes since the '50s, the concept grew into mainstream fitness in the '90s.
The beauty of interval training is that you don't have to work out for long periods. Unless you're training for a competitive event, anything more than 25-30 minutes is unnecessary -- and that includes warm up and cool down.
The following is a protocol for interval training using the treadmill as an example:
Begin with a warm up of five minutes at level 3.0 intensity (3 mph). A. On the sixth minute, increase to level 4.0 (light jog). B. On the seventh minute, increase to level 5.0. C. On the eighth minute, increase to level 6.5 or 7.0.D. For the next two minutes, return to level 3.0. E. Repeat letters A-D two additional times, but increase the level of intensity by 1 on each phase. F. Cool down for five minutes at level 3.0.
Total Workout Time (Including Warm Up and Cool Down): 25 minutes. Letters A-F above represent one cycle. In this example, you perform three cycles of higher intensity training. If you're at a more advanced fitness level, then you'll need to adjust the speeds accordingly to make sure the intensity is somewhat demanding at the higher levels.
3. Combination Training (Weeks 7-9) -- Combination training can be performed four to five days per week. It simply combines the moderate intensity/longer duration method with interval training. Our goal is to stimulate fat loss by changing the parameters of the workout and also to keep ourselves mentally stimulated. Here's an example:
Monday -- Moderate intensity/longer duration for 40 minutes.Tuesday -- Interval training.Wednesday -- Rest.Thursday -- Moderate intensity/longer duration for 40 minutes.Friday -- Interval training.4. The Split Workout (Weeks 10-12) -- The split workout asks you to perform a different cardio exercise every day (four days per week) for 30 minutes. Again, we are attempting to change the adaptation from the previous three weeks to ignite fat loss. Most people enjoy the variety of this workout after they get over the initial fear of change mindset. Here's an example of this workout:
Monday: Power walking Tuesday: StairMaster Wednesday: RestThursday: Jogging Friday: Aerobics dance tape
The beauty of this 12-week program is that you continue to burn calories the day after your workout -- you've stimulated your metabolism to such a high degree. Most people are obsessed with how many calories are burned during a workout, but one of the keys to losing fat is making sure your body continues to burn lots of calories 24-48 hours after the workout. With the above training parameters, you're bound to make excellent progress.
Beginners should reduce each workout by one day, decrease time by five minutes and perform at a level of intensity that is comfortable (approximately 55-60 percent of target heart rate). I strongly encourage everyone to invest in a heart rate monitor to accurately gauge your individual target heart rate.
As always, your ultimate success in achieving your goals is based on effective exercise (weight training and cardio), following your nutrition plan and massive amounts of consistency. Please check with your doctor before starting any exercise program.
-A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. from Southern Connecticut State University and is certified as a personal trainer with The American Council on Exercise (ACE). In addition, he successfully completed the RTS1 (Resistance Training Specialist) program based on biomechanics.
8 Ways to a Healthy Brain
Maintaining a healthy brain is an important part of overall health. If you feel like your memory is getting worse with every passing birthday, you aren’t alone: it happens to all of us as we age. The good news is there are ways to help prevent or lessen memory loss.
Challenge yourself. Medical evidence suggests that lifelong stimulation is the key to building and maintaining brain cells, staving off memory loss and maybe even preventing Alzheimer's disease. Try doing interesting work (paid or volunteer), pursuing hobbies, engaging in an active social life, taking music or language lessons, or learning a new computer program.
Take a daily low-dose aspirin. Some studies link the use of aspirin and other nonsteroidal anti-inflammatory drugs (NSAIDS) with reduced risk of Alzheimer's.
Supplement with vitamins C and E. A study at Johns Hopkins University suggested that vitamins C and E taken together might slow the progression of Alzheimer's.
Use a daily multivitamin that provides adequate levels of folic acid and other B vitamins. They help the body reduce levels of homocysteine, an amino acid formed by the breakdown of animal protein that, at elevated levels in the bloodstream, has been linked with increased risks of Alzheimer's.
Use healing spices in your cooking: Turmeric, ginger and red pepper can add zing to meals and are all natural anti-inflammatories.
Eat a diet rich in omega-3 fatty acids, including wild Alaskan salmon, sardines, freshly ground flaxseed and walnuts.
Incorporate plenty of fresh, organic fruits and vegetables in your meals.
Reduce your intake of polyunsaturated vegetable oils (such as sunflower, corn and safflower oils), replacing them instead with a high quality extra-virgin olive oil.
Killer Abs!!!
Everybody wants defined abs. Good thing there are so many different abdominal exercises to choose from — you'll never get bored as you work your way toward washboard abs!
Here are three versions of the plank, a move that works the lower back, chest, and shoulders in addition to the rectus abdominis.
Basic Plank (beginner)Start in a push-up position, but keep your hands directly under your shoulders instead of outside your chest. Legs are extended straight behind you, with feet together. You are balancing on your palms and the balls of your feet. Hold this position for as long as you can, working your way up to 1 minute. It's a lot harder than it sounds!
Plank Twists (intermediate)Start in plank position. Maintaining this position, exhale and rotate your torso by bringing your right knee in toward your left armpit. Return to the starting position, then repeat, bringing the left knee toward the right armpit. Plank twists work not only the rectus abdominis but also the internal obliques.
Extended Plank (advanced)Start in a basic plank position, but instead of placing your hands under your shoulders, bring your hands together and place them on the floor in front of you (about 3 inches in front of your head). This variation places much greater emphasis and intensity on the rectus abdominis because you're not able to use your arms as pillars to support your body weight.
Get Hip to This...
Everybody's always hating on their hips. Yes, they're a trouble spot for zillions of women around the world, but let's talk for a second about their GOOD qualities. (Yes, they have them.) Your hips are one of the more complex joints and muscle groups in your body. More than just something to rest your hands on, your hips are immensely important for, well, motion in general! Their primary function is to support the weight of the body in both static and dynamic postures — that means standing and running! Your hip region is made up of three main muscle groups, each with a different role to play.
GlutealsThe gluteals, or buttocks, are located on the back of the hips. This is the largest and strongest muscle set in the body, and its function is hip extension, or driving the upper legs backward. Activities that require this muscle group include walking, running, jumping, and climbing.
AdductorsThe adductors are the muscles located throughout the inner thigh and are used during hip adduction, which means bringing your legs together.
IliopsoasThe iliopsoas, or hip flexors, is a collective term for the primary muscles on the front of your hips. The main function of the iliopsoas is hip flexion, which means bringing your knees to your chest. The iliopsoas is sometimes considered to belong to the abdominal muscle group.
New Years Poem
Twas the month after Christmas, and all through the house, Nothing would fit me, not even a blouse. The cookies I'd nibbled, the chocolate I'd taste At the holiday parties had gone to my waist. When I got on the scales there arose such a number! When I walked to the store (less a walk than a lumber), I'd remember the marvellous meals I'd prepared; The gravies and sauces and beef nicely rared, The wine and the rum balls, the bread and the cheese And the way I'd never said, "No thank you, please." As I dressed myself in my husband's old shirt And prepared once again to do battle with dirt... I said to myself, as I only can, "You can't spend a winter, disguised as a man!" So, away with the last of the sour cream dip. Get rid of the fruit cake, every cracker and chip. Every last bit of food that I like must be banished Till all the additional ounces have vanished. I won't have a cookie, not even a lick. I'll want only to chew on a long celery stick. I won't have hot biscuits, or corn bread, or pie. I'll munch on a carrot and quietly cry. I'm hungry, I'm lonesome, and life is a bore... But isn't that what January is for? Unable to giggle, no longer a riot. Happy New Year to all, and to all a good diet.
Tuesday, January 6, 2009
Make the Portion Cut
Americans have completely skewed ideas about portion size. No other country on earth offers portions as enormous as the ones here. Honestly, go anywhere else in the world and order a meal. You'll see the difference.
We're conditioned to believe that more equals better. Just look at the endless marketing of fast food; we're constantly encouraged to eat more in order to take advantage of a "bargain." But what kind of a bargain are you getting if you're eating 100 french fries in one sitting just to save a quarter you wouldn't have spent in the first place? And the reality is that Americans are paying for this illogical thinking with their health and their lives.
Here are a few techniques you can use to keep your portions under control.
If you're at home, use smaller plates. This creates the illusion of eating a bigger serving.
If you're at a restaurant and you know the portions are going to be huge, ask the server to put half your meal in a doggie bag before it even hits the table. This saves you money as well as unnecessary calorie overload.
Share an entrée with your dining partner.
Make a new rule for yourself: Always leave something on your plate. This reminds you that you are in control of the food, not the other way around. A little bit of empowerment can go a long way!
Monday, January 5, 2009
7 High-Powered Protein Foods
Proteins, which are made up of amino acids, are the building blocks for your body. Protein helps children grow and helps build and maintain muscle mass in adults. It's a known fact that if you want to build muscle or tone up, a substantial level of protein intake is of utmost importance, but how much protein do you need?
eDiets Chief Fitness Pro Raphael Calzadilla gives the following general recommendations:
For the sedentary: 0.4 grams of protein per pound of body weight (a 180-pound man needs 72 grams).
For the recreational exerciser: 0.5 - 0.75 grams.
For the athletes: 0.6 - 0.9 grams.
For serious muscle building: 1 - 1.25 grams.
There are many good sources for protein. But here are Raphael's top 7 sources (in no particular order) that will optimize your muscle gains.
1. Egg whites -- They may not be as tasty as the whole egg, but they are an efficient protein source.
"Egg whites are an excellent source of protein, because the protein is instantly absorbed by your body," says Raphael. "They also have no fat and no cholesterol."
2. Whole egg -- For years, fear of the cholesterol in egg yolk has made people shy away from this wonderful source of protein. But in moderation, you have nothing to worry about.
"Even though the yolk is high in cholesterol, it is also higher in protein than the egg whites. One of the best sources of protein is the yolk in the egg. A Harvard study, published in The Journal of the American Medical Association showed eating an egg a day did not raise the risk of heart disease.
3. Steak -- Beef... it's what's for dinner... and it's what's for muscles if you want more of them. And not just protein, but creatine and iron as well.
4. Chicken -- Prefer something a little leaner? Chicken is a mainstay in bodybuilder's diets. Lean cuts of chicken breast have 28 grams of protein, no carbs and only 2 grams of fat.
5. Tuna -- Have you ever seen those dedicated gym rats eating tuna right out of the can? It may seem a little crude, but tuna is a hit for muscle gain, and the convenience outweighs the "lack of decorum." Higher consumption of fish is associated with a reduced risk of some types of stroke among middle-aged women, according to an article in the January 17 issue of The Journal of the American Medical Association.
6. Cottage cheese -- Guys, don't let your egos get in the way. This may be a staple of women's diets, but there's nothing wimpy about eating this high-protein food.
"Protein in cottage cheese is of extremely high quality and contains all of the essential amino acids (building blocks of protein) in the amounts proportional to the body's needs," says Raphael.
7. Salmon -- If you get sick of tuna but still want to get your protein from the sea, salmon is a great alternative. Postpone your appointment with St. Peter by consuming omega-3-rich fish such as salmon.
Down for the Calorie Count
I love getting info and inspirational stories on line. Here is one from Jillian from the Biggest Looser...
What's your weight loss Achilles' heel? If food is keeping you from reaching your goal, it's time to understand calorie counting! Knowledge is power — start by learning exactly how many calories you're consuming each day, and make sure you're eating enough to fuel your body! Here's one teammate's story about getting on track with a complete lifestyle change:
"Eight years ago when I graduated from high school, my highest weight ranged between 210 to 215 lbs. Fed up of the extra weight, I decided to go on a diet. Yes, a diet NOT a lifestyle change. I did it my way: calorie restricted and no carbs allowed. I'm guessing that I consumed at the most 700 calories a day. I went to eating fast food three times/day every day to drastically reducing my calorie intake so it's no wonder the weight came off that quickly!
I got down to 180 lbs and it felt great having people complimenting me every second of every day... Since I had reached my goal weight, I felt comfortable enough to reincorporate the same foods that had made me heavy. I thought I had the whole concept of 'moderation and willpower' figured out. In a blink of an eye, I had gained the weight back. Eight years later, I found myself weighing 235 lbs. Yikes!
I'm now 25, realizing how much the extra weight has robbed me from things, especially from dating. With knowing what I know now about health and fitness, diets don't work! The minute you go back to your old ways, the weight will come back and more. When I look back at it, I can believe how stupid I was. Actually, I was young, naive and uninformed. I've lost 38 pounds (went from 235 to 197) and I've got 47 more pounds to go!" – ShrinkingDiva
So true! To achieve weight loss that lasts, you need to get out of the "diet" mentality and make healthy changes that you can stick with. My online program shows you how to eat so you can lead a happy and healthy life forever — now get started!