|Dining Out Tips
Every time you go to a restaurant—you’re shopping for calories to stuff into your body’s closet, but you have no idea how much you’re actually buying. And as a result, your closet is getting bigger and bigger—and bigger. But you can’t not eat. You can’t say, "This closet is too stuffed. I’ll wait until I’ve gotten rid of some of what’s in here before I buy more.” So you keep going to the fast-food joints, the sit-down chain restaurants, the greasy spoons and taverns and sports bars and seafood shacks and diners and all-you-can-eat buffets because you get hungry. And each time you do, it’s a complete mystery as to what you’re buying and stuffing in your body’s closet. If all this kind of freaks you out—it should. But even among all the calorie-dense, fat-padding items on the menus of America’s restaurants, there are tons of delicious ways to cut hundreds, even thousands, of calories from your daily diet. And you don’t have to go hungry or give up your favorite foods. Every type of restaurant in America is loaded with the same kind of smart swaps. Start with the 10 new top swaps for weight loss in this slideshow.
10. NEW Top Swap: Wraps
There's a reason that Friday's wrap has four times as many calories as Ruby Tuesday's: As they say, the secret's in the sauce. Or, in the case of the BBQ Chicken Wrap, the three sauces. Friday's has smothered a hunk of virtuous grilled chicken with a fat-filled trifecta consisting of their own special BBQ sauce, ranch dressing, and Jack Daniels mayo. The result: A bastardized BBQ sandwich that delivers nearly a full day's worth of calories. Ruby's rendition, on the other hand, is one of the few wraps in this country that actually lives up to the healthy hype.
9. NEW Top Swap: Burgers
We’re not sure which is more astonishing: That Outback managed to pack a simple cheeseburger with as many calories as you’ll find in three of its 8-ounce prime rib steaks, or the fact that the Cheesecake Factory made an appearance on any list in this book as an "Eat This” pick. Let’s start with Outback: There’s nothing particularly special about this burger. It’s not poached in pork fat, bathed in butter, or battered and deep fried. It’s merely a patty with lettuce, tomato, pickles, onion, and cheese. Considering that it still packs more calories than three Big Macs, that prime rib is looking like a pretty good alternative. The Cheesecake Factory has its own long lineup of diet-destroying patties, but this cheese- and onion-slathered concoction surprisingly stands out as one of America’s best sit-down burgers. Just don’t even think of straying elsewhere on the menu.
8. NEW Top Swap: Tacos
The name should have given it away: "Crisp” is catchy restaurant parlance for fried, and Chili’s Crispy Chicken Crisper Tacos uses the euphemism twice. The worst part about these tacos isn’t necessarily the full day’s worth of calories they stuff within their three measly shells—it’s the fact that they have as much sodium as 1,273 Pepperidge Farm Goldfish Crackers. The Baja Fresh tacos are about the only saving grace on the entire menu, regardless of the filling—so feel free to indulge in beef or mahimahi. Just forget about the burritos
7. NEW Top Swap: Breakfast Sandwiches
When it comes to lunchtime fare, Burger King has a hard time living up to its self-proclaimed royalty. But breakfast is a different story. This satisfying ham and cheese melt delivers a metabolism-rousing shot of protein without breaking the 300-calorie barrier. (Just forget about the hash browns, okay? Even a small packs 420 calories and 27 grams of fat.) Whereas BK succeeds on account of the lean ham and the well-portioned bun, Sonic fails with its reliance on a flying saucer of sausage and the thick slices of Texas Toast—which alone contain more calories (about 300) than the entire Omelet Sandwich.
6. NEW Top Swap: Chicken Sandwiches
Chick-fil-A serves up a trio of America’s best chicken sandwiches, including their standard grilled version, their lightly fried rendition, and this—the best club sandwich we’ve ever come across. Nowhere else will you find a substantial sandwich swaddled in melted cheese and robed in bacon for fewer than 500 calories. Panera serves up plenty of respectable lunchtime fare, but full-size sandwiches are not their strong suit. Most pack more than 600 calories, and a few—including this train wreck—flirt with the catastrophic 1,000-calorie mark. Your best bet is Panera’s You Pick option, where you can pair half a sandwich with a salad or a cup of soup.
5. NEW Top Swap: Kids' Meals
The American Heart Association recommends that a 7-year-old child eat 1,200 to 1,400 calories per day—and the 1,800 calories in the Cheesecake Factory’s Kids Pasta with Alfredo clearly makes a mockery of those important limits. It’s no wonder that one in five American children is overweight or obese. Alfredo sauce is never the smartest option at an Italian restaurant (any cream-based sauce is bound to be much heavier than its marinara cousins), but Fazoli’s offers the lightest version we’ve ever seen, so let them indulge.
4. NEW Top Swap: Fish Sandwiches
Once upon a time, the BK Big Fish was called The Whaler, until some marketing flack got harpooned and a slightly gentler moniker was applied. (We’re not making this stuff up!) The fact remains, though, that even without cheese, the King’s catch has 40 percent more calories and fat and more than twice as much sodium as McDonald’s Filet-O.
3. NEW Top Swap: Chinese
Orange chicken is one of those tempting American Chinese food inventions, which, along with General Tso’s, Sweet and Sour, and Cashew Chicken, spells trouble for your wasitline. Even though Applebee’s bowl is laced with a number of A-list vegetables, the deep-fried chicken, heavy slick of sugary sauce, and massive portion size conspire to infuse it with more calories than 40 Chicken McNuggets. While Panda’s Orange Chicken is one of the worst items on their impressive menu, the modest portion size, coupled with the addition of Mixed Veggies instead of nutrient-empty rice, makes this a fine way to get your fried-chicken fix.
2. NEW Top Swap: Surf and Turf
More than any other restaurant fare, steaks vary wildly on the spectrum of healthy eating. At many places, an 8- or 10-ounce hunk of grilled beef is among the best options on the menu. At others, it sits squarely at the bottom of the nutritional totem pole. Applebee’s steaks, the worst having just 650 calories, fit resolutely in the former camp. Friday’s does it both ways, serving up a few of the worst steak combos in America on their Jack Daniels menu, but offering hope with their simpler Steakhouse Selects section. Amazingly, the Flat Iron steak with Wild Mushroom Sauce has just 470 calories.
1. NEW Top Swap: Coffee
Frozen coffee drinks are the bottom feeders of the caffeine culture, gobbling up whatever precious calories they can with sugary syrups and massive dairy infusions. But Dunkin’s Frozen Cappuccino with Skim Milk shows that even if you switch to the nonfat filler, you can still run up a calorie tab of more than 500 calories—that’s what you should aim to take in at lunch, to give you some perspective. Starbucks Frappuccino lineup is generally the weakest part of their menu, but this Espresso option proves the exception by being lighter on the milk and the syrup than any other regular blended drink in the store.
|Working Out to Get Younger
I found this article this morning. It is written by a UK writer so please forgive some of the odd spellings. It is a very interesting piece.
Working out at the gym 'may reverse ageing '
Working out at the gym can reverse the ageing process in the muscles of pensioners, a study has shown.
Scientists in Canada studied a group of 25 pensioners, with an average age of 70. Not only did they get stronger, but the molecular machinery powering their muscles became as active as those found in much younger people.
Scientists measured gene activity in tissue from the pensioners' thighs and compared it with samples from a group of 20- to 35-year-olds.
Dr Simon Melov, at McMaster University Medical Center in Hamilton, Ontario, said: "We were very surprised by the results.
"The fact that their genetic fingerprints reversed course so dramatically gives credence to the value of exercise, not only to as a means of improving health, but of reversing the ageing process itself."
The participants were put through six months of resistance training using standard gym equipment.
Measurements of muscle strength showed that before training, the pensioners were on average 59 per cent weaker than the young adults. Afterwards, they were only 38 per cent weaker - an improvement of almost 50 per cent.
The most remarkable change was hidden in the mitochondria, which generate energy within every cell in the human body.
Studies have indicated that mitochondrial dysfunction is involved in muscle loss and functional impairment seen in the elderly.
They found that exercise reversed this back to levels similar to those seen in the young volunteers.
Four months after the study was completed, most of the pensioners were no longer going to a gym, but carrying out simple exercises at home - yet they still had the same muscle mass.
Dr Mark Tarnopolsky, another member of the team, said: "This shows that it's never too late to start exercising and that you don't have to spend your life pumping iron in a gym to reap benefits."
The findings were reported yesterday in PLoS One, an online scientific journal.
Now scientists want to test whether resistance training has any genetic impact on organs.
They also want to investigate the effect of endurance exercise, such as running and cycling, on mitochondrial function and the process of ageing.
Dr Melov said: "The vast majority of ageing studies are done in worms, fruit flies and mice, but this study was done in humans.
"It's particularly rewarding to be able to scientifically validate something practical that people can do now to improve their health and the quality of their lives, as well as knowing that they are doing something which is actually reversing aspects of the ageing process."
Always got the munchies even when you're not hungry? Here's how to stop a craving from blowing your get thin diet plan
"Skipping meals sets you up for intense cravings," says Susan Kraus, R.D., a nutritionist at Hackensack University Medical Center. Eating regular meals of complex carbs—not refined ones like white bread and pasta—with protein and a small amount of healthy fat will keep your blood sugar steady, and you feeling satisfied. When you do snack between meals, make smart choices. Foods with staying power: low-fat yogurt and granola or half a whole-wheat English muffin spread with natural peanut butter.
Keep a food log for a week, recording your moods, what stresses you out, and how hungry you feel before eating. Once you've identified the things that drive you to raid your candy stash, you can react productively instead of eating half a pound of chocolate.
Wait it out
You're most susceptible to your brain's demands during the 20 minutes after a stressful episode—the amount of time it takes for serotonin to bounce back and stress hormones to fall. If you can resist a temptation for just that long, the urge will probably fade.
The hypothalamus, your brain's control center for mood- and food-related signals, detects thirst as well as hunger. Gulp a glass of water or hot tea (make it decaf—caffeine can trigger the release of stress chemicals) and see if the craving passes.
Blow it off
If you absolutely need an oral fix, reach for sugar-free gum. Researchers in Australia measured the levels of cortisol in the saliva of study subjects and found that on average, gum chewers had 16 percent less of the stress hormone than non-chewers and responded better to stressful situations.
See the lighter side
Studies show that laughter cuts stress, releases feel-good endorphins, and burns calories—an hour of yukking it up can torch about as many as a half-hour of lifting weights.
|Age is Just a Number!
|Vision Quest is unlike any other club in several different ways. Aside from offering free monthly training sessions and providing facilities that cater to all types of members, we have diversity.
Many of our members are anything but typical. Our owner and CEO is off to represent the USA in the World Freestyle Wrestling Championships. Many of our MMA fighters fight in the biggest venues in the world, including the UFC. Our trainers compete on the national level in fitness and body building competions. We also have world class athletes who are members that train right here.
Perhaps one of the coolest things about Vision Quest is the fact that our members range from 6 year old youth wrestlers to 83 year old "young" ladies. We strive to provide an atmosphere where everyone, regardless of age or ability, can feel comfortable.
Yesterday I had the opportunity to visit with our member Bertha. Bertha is 83 years young and is an example to all of our members and especially those who may be getting up there in the birthday column. Bertha is in the club everyday and is an inspiration to watch.
Her goal when she came to Vision Quest was to get healthy enough to have a back surgery that doctors were afraid to do for fear that she may not survive. Bertha joined and has been a fixture in the club. After a short time she went to another doctor for a second opinion. The second doctor agreed to do the surgery that she needed. Not only that, she has had another back surgery since the first.
Bertha has shown that being active, at any age, can lead to a better and more comfortable life. At 83 she shows no signs of slowing down. Bertha will be celebrating her 84th birthday soon and one can only wonder what's in store for her next.
Vision Quest is lucky to have a CEO that leads by example. At age 50, Brad Swartz is a man that has discovered the fountain of youth. He competes with college athletes and current professional MMA fighters on a daily basis. When you see Brad at the club working out you immediately see that age is just a number. He attributes his success to working out as if he is 20 and eating to live, not living to eat.
Unlike many clubs, we are excited to have a more "mature" base of members. We know that the benefits of a healthy lifestyle reach far beyond any age gap and that it is never too late to become healthy and strong. We believe that we are all athletes.
At Vision Quest; age is just a number!
It seems that summer has finally arrived here in Seattle. Here is an article from Men’s Health about staying comfortable as the temps rise.
5 Ways to Keep Your Cool When the Mercury Spikes
If anything is certain in exercise science, it's that each year, a study will come out that flies in the face of what athletes hold as gospel. Take, for example, the recent one about water consumption, from England's University of Exeter. The sporting community has long assumed that drinking large amounts of H2O helps keep body temperature down when outside temperatures soar. Not so, say the British white coats. You can drink water until you're blue in the face, but unless the water is cold to begin with, it won't have the slightest effect on body temp. And that can have dangerous repercussions—more people die each year from heat stroke than from all natural disasters combined. So before you strap on a sweatband and brave the next heat wave, make sure you've cooled your heels with these five guidelines.
Check Yesterday's Heat Index
Your risk of heat stroke rises sharply if the previous day was hot, according to a recent study by the U.S. Marine Corps. Researchers found that victims of heat-related illnesses often became dehydrated the day before they were stricken with heat stroke. "Being dehydrated not only prevents you from sweating efficiently, increasing your risk of overheating, but also causes your body to redirect blood from your muscles to your skin to aid cooling," says David Martin, Ph.D., an exercise physiologist at Georgia State University and marathon development chair for USA Track & Field.
Mind the Water Temperature
If you've heard the old tale about drinking room-temperature water to stay cool, disregard it, say researchers at the University of Birmingham, in England. They found that cyclists who consumed 39°F beverages while exercising in hot weather were able to work out longer and harder than those who drank 66°F beverages.
Gauge your body's hourly sweat rate by weighing yourself before and after an hour workout (1 pint of sweat = 1 pound lost), says W. Larry Kenney, Ph.D., a Penn State University physiologist. Aim to replace only as much as you've sweat during every hour of exercise.
Find Good Cover
Ditch cotton T-shirts in favor of fabrics that wick away sweat, ventilate the body, and block the sun. "Sunburned pores are less efficient at releasing sweat," says Martin. So curtail your exercise routine if you're sunburned, because your skin will not thermoregulate well. Cotton tees have an SPF of 5, but sun-blocking fabrics, such as Under Armour's Red Line T-shirt ($40, underarmour.com), offer protection of SPF 30, thanks to their microfiber fabric construction.
Precool Your Core
If you're competing in any endurance events this summer, take a cue from the U.S. Olympic track-and-field team. When temperatures topped 104°F in Athens, the marathoners donned vests containing frozen gel sticks to cool their cores prior to competition. In doing so, they were able to race harder without overheating and won two of the six medals in the competition.
|Cardio vs. Strength Training
CARDIO VS. STRENGTH-TRAINING WORKOUTS
A WH Fitness Face Off
In one corner: Dumbbells. In the other: A jump rope. The ref: WH, slicing and dicing the research to determine whether strength or cardio rules.
Passat or Prius?
Trader Joe's or Whole Foods? And when it comes to getting the body you want: strength training or cardio? Back when you carpooled in Ma's minivan, men went to the weight room and women hit Jazzercise. But recently, taking a cue from athletes, many fitness gurus insist that strength training is where it's at. Some even suggest ditching cardio altogether.
To resolve the strength vs. cardio conundrum, we culled research and chatted up experts to find out how each would fare in a head-to-head matchup (don't worry, nobody's going to bite anyone's ear off). Whether you want to get buff, torch calories, or run your fastest mile ever, we've decoded which discipline you should devote your sweat to -- and created a workout that's perfectly proportioned to give you all the benefits. Now, let's get ready to rumble...
To KO fat -- and keep it off...
Cardio's edge Calorie for calorie, cardio has a slight advantage. You'll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling, says Wayne Westcott, Ph.D., director of research at the South Shore YMCA in Quincy, Massachusetts.
Strength's edge Lifting weights gives you a metabolic spike for an hour after a workout because your body is trying hard to help your muscles recover. That means you'll fry an additional 25 percent of the calories you just scorched during your strength session, Westcott says. "So if you burned 200 calories lifting weights, it's really closer to 250 overall." And if you lift heavier weights or rest no more than 30 seconds between sets, you can annihilate even more.
And there's more good news when it comes to iron's fat-socking power. "For every 3 pounds of muscle you build, you'll burn an extra 120 calories a day -- just vegging -- because muscle takes more energy to sustain," Westcott says. Over the course of a year, that's about 10 pounds of fat -- without even changing your diet. Yes, please.
To squash stress...
Cardio's edge The head-clearing effects of, say, swimming or playing tennis show up faster than it takes to get a brow wax. Just 15 minutes of aerobic activity two to three times a week can reduce anxiety significantly, according to a 2005 study in the European Journal of Sports Science. Go at it 3 to 5 days a week and you can cut fatigue by nearly 50 percent. "Cardio elevates serotonin levels in the brain, a key neurotransmitter involved in improving symptoms of depression," says Madhukar Trivedi, M.D., director of the University of Texas Southwestern Medical Center Mood Disorders Research Program and Clinic.
Strength's edge A big question mark. Scientists note promising results on the mood-altering effects of pumping iron. But more research is needed to nail the intensity and duration necessary to match cardio's benefits. So, for now
To love standing naked in front of the mirror...
Cardio's edge Sports psychologists have been studying the effect of aerobic activity on self-confidence for decades. And they keep coming to the same conclusion: Runners, cyclists, swimmers, and other athletes have high confidence levels because of the sense of accomplishment they feel each time they cross the finish line -- even when they bring up the rear.
Strength's edge Think you look hot immediately after a workout? It's not your imagination. Blood has rushed to your muscles, making them swell and appear more toned. Beyond vanity, you feel confident because you just pressed some major poundage. In 2006, researchers at McMaster University in Ontario tested subjects' body image -- how they felt about others checking them out, and how satisfied they were with their own appearance before and after 12 weeks of strength training. The women made significant improvements, and they were particularly influenced by the physical results of increasing the amount lifted. So try this: Keep a log of how many sets and reps you complete and how much weight you're hoisting for each move. Every 4 weeks, go back and review your first workout. Feel the rush of pride, then strut your stuff.
To stay off the sideline
Cardio's edge [radio silence] The repetitive nature of cardio puts serious pressure on your joints, ligaments, muscles, tendons -- and the cartilage in between. If you've got a weak link, you're screaming to be benched. That is, unless you hit the weight room.
Strength's edge In a 2006 study in the American Journal of Sports Medicine, researchers found that a balance-training program -- think single-leg squats and anything on a wobble board -- reduced the risk of ankle sprains in athletes. "Functional strength training teaches your brain to allow muscle contractions that are quick enough to prevent or minimize injuries," says lead study author Tim McGuine, Ph.D., senior athletic trainer and research coordinator at the University of Wisconsin-Madison. Your best bet: Choose moves that work your core, improve your balance, and force you to bend at multiple joints -- so lunges, rows, squats, and presses are all fair game.
To add years to your life
Cardio's edge There are more health perks in cardio's corner than Kabbalah bracelets in Hollywood. "Nothing compares with cardio for optimizing longevity," says Mike Meyers, Ph.D., an American College of Sports Medicine -- certified trainer and director of the Human Performance Research Laboratory at West Texas A&M University. "It reduces the risk of obesity, heart disease, high blood pressure, type 2 diabetes, osteoporosis, stroke, and even certain types of cancer." The ticker-strengthening benefits are especially sweet: A stronger heart pumps more blood with each beat, circulating oxygen more efficiently throughout your body; aerobic activity prevents inflammation around your thumper; and lacing up your sneaks can increase the "good" cholesterol in your blood by up to 8 percent in just 8 weeks, according to a 2007 study published in the Journal of Internal Medicine.
Strength's edge A 2006 study by the National Institutes of Health found that lifting weights just twice a week can prevent you from gaining intra-abdominal fat -- the kind that wraps around organs and constricts blood vessels.
To reach the finish line faster
Cardio's edge If you want to smoke your frenemy at your next 5-K, put in the miles. "The best way to train for an endurance event is by practicing it," Meyers says. "Swimmers, for example, need to learn how to breathe properly, and cyclists need to hone cadence."
Strength's edge For a speed boost, strength training is essential -- especially for your core and legs. "Plyometrics will improve your stride power, or the force you pedal with," says Diane Vives, C.S.C.S., owner of Vives Training Systems in Austin, Texas. For explosive power, she recommends the standing triple jump: Swing your arms back, then forward as you leap, landing on your right foot. Quickly hop forward onto your left foot, then hop back and land on both feet. Continue for 4 to 6 reps. Do 3 sets, resting 60 to 90 seconds in between.
What You Need to Know About H2O
Why staying hydrated is key to looking and feeling your absolute best
by Bari Lieberman
If you're still holding onto the notion that eight cups of water a day is sufficient (I bet you also still believe that you need to wait 30 minutes after eating to go for a swim), you're not working at your body's peak performance level.
"Water makes up about 60-70 percent of our body and plays a role in virtually every function in the body — from keeping our blood flowing, our skin healthy and right down to our ability to blink our eyes," Wendy Bazilian, DrPH, RD and author of The SuperFoodsRx Diet says. "Water is our most important nutrient."
Sure, hydration is important to survival, but if you are healthy and have access to clean water, death by dehydration probably isn't a major fear. So why should you be concerned with hydration? Even mild dehydration can begin to compromise your health and stifle the effectiveness of your workout. Here are the top four reasons to make sure you stay hydrated at all times.
- Weight Loss
A few years ago Michael Boschmann, MD, and colleagues from Berlin's Franz-Volhard Clinical Research Center found that after drinking about 17 ounces of water, the metabolic rates of the study's participants increased by 30 percent. And the researchers estimated that if a person increases his water consumption by 1.5 liters (51 oz) a day, he would burn an extra 17,400 calories per year. That's about five pounds just from drinking more water. Additionally, a study by Dr. Brenda Davy, an associate professor at Virginia Tech, found that people who drank water before a meal consumed an average of 75 fewer calories at that meal.
- Better Mental Clarity
"Poor hydration leads to increased tiredness, reduced alertness and impaired short-term memory. Good luck with using that as an excuse to your boss. "Even mild dehydration — being only 1-2 percent dehydrated has shown to impair cognitive performance — like the ability to perform mental tests and skills requiring thinking," Bazilian says.
- Greater Results in the Gym
Not seeing gains in the gym? Perhaps a lack of water is to blame. "If you don't hydrate yourself correctly you won't perform very well and you won't see results," American Council on Exercise spokesperson and exercise physiologist Fabio Comana, M.S. says. Muscles are about 80 percent water and dehydration diminishes blood flow to brain, the delivery of nutrients to your muscles and slows down your recovery process. Water also helps reduce the chance of injury and pain because of the key role it plays in keeping joints lubricated.
- General Appearance
While water may not be the fountain of youth, it will help improve dry skin, cracked lips and wrinkles. Water is required to make saliva which is the body's best natural defense against tooth decay, and good hydration helps preserve skin's elasticity and tone.
How Much Do You Need?
The Beverage Institute For Health & Wellness has created a hydration calculator to help you determine your daily water needs based upon your age, weight, health, environment and activity level, and you can use the Institute of Medicine's recommendation of 3.7 liters (125 ounces) daily for men as a guideline. But if you're physically active, living in a hot climate or taking workout supplements such as creatine, take precautions to consume extra water.
Bonus Tip: Recent studies have shown that all hydration does not need to come from fluids. Up to 20 percent of a person's daily intake can come from food sources such as soup, watermelon, spinach and more.
|Is Your Salad As Healthy As You Think?
Do salads help you lose weight fast?
Articles | 22. Jan, 2009 by Jayson Hunter
Those seeking rapid fat loss and wanting to lose weight fast should strongly reconsider the salads they are eating for quick weight loss. I believe this so strongly that I am going to provide you three "salad” based weight loss tips so you can be much better educated on this subject.
It’s just about impossible to gain weight by eating raw vegetables. I mean seriously, you’d have to eat a LOT of veggies.
Salads are a completely different story. It seems like just about everyone thinks when it’s time to shed a few pounds they need to start breaking out the salads. Thing is, MOST salads you find at restaurants and fast-food joints are loaded with more fat and calories than a big ole burger. If you’re eating a salad topped with cheese, bacon and ranch dressing, well, you’re not helping your goal of losing weight any easier.
Next time you’re thinking about ordering a salad when you’re eating out follow these three tips:
1) Ask for the dressing on the side and dip your tongs in the dressing and then pick up some salad. It gives you just enough flavor and keeps the calories under control. Also, while you are chewing your food put your fork down. Do not pick it back up until you are ready to put more food in your mouth. This is a little trick that not only helps you control your intake from a potentially unhealthy salad, but it applies to any of your meals and any type of food you may be eating.
2) Choose a salad that has grilled protein in it such as chicken or fish. The lean protein will help increase the thermic effect of the meal thus burning more calories. Many salads have deep fried chicken added to them which adds a minimum of 200 calories to your so called "healthy” salad. Don’t be afraid to ask the waiter or waitress to substitute the protein choice. Every restaurant has grilled chicken or fish. If it isn’t on the menu ask them if you could substitute the fried chicken or fish for grilled chicken or fish. They will be glad to oblige with that request and 99% of the time you won’t even be charged extra for it.
3) Ask to hold the cheeses and bacon bits. In place of these ask for more fibrous vegetables such as broccoli and cauliflower. The increase in fiber will help burn calories as well as control any rise in blood sugars in case you happened to sneak some bread before your salad arrived.
Some keys to losing weight is controlling your total calorie intake as well as controlling the types of calories you consume. Quick weight loss isn’t rocket science, but you do need to make some sound decisions. If you want to lose weight fast then eating high calorie salads thinking they are healthy isn’t the answer. Be informed about what you put in your mouth and you will find that you will achieve quick weight loss and permanent weight loss.
|Muscular Strength and Endurance
Muscular strength and endurance can be enhanced through weight/resistance training. Muscular strength is the ability to lift a maximal amount of weight for one repetition. This is similar to a one-repetition maximum bench press test. Muscular endurance is the ability to lift an amount of weight that is submaximal as many times as possible. Muscular strength is built by performing two to five repetitions per exercise, where muscular endurance is built by performing eight to 25 repetitions per exercise.
In order to improve muscular strength, lifting heavy amounts of weight will be beneficial. During your training sessions, you want to train your upper and lower body about two to three times per week. For each exercise, use the appropriate amount of weight to successfully perform three to five repetitions. Perform two to four sets per exercise, and rest one to three minutes in between each exercise.
Muscular endurance will be achieved using a much lighter amount of weight for each exercise. You can alternate weeks where one week you can train muscular strength and the next week muscular endurance. You want to train both your lower and upper body two to three times per week. For each exercise use the necessary amount of weight so you can successfully perform 12-25 repetitions per exercise. Perform two to four sets per exercise, and rest one to three minutes in between each exercise.
According to Dr. Judith Flohr from James Madison University, "Muscular strength and endurance can improve posture and prevent injury." This will increase the strength of the abdominal muscles, thereby reducing the risk of back injury. Also, good muscular strength and endurance in the lower body will reduce stress on the lower back. Tendons and ligaments will also become stronger through weight training which will also reduce the risk of injury.
Aside from improved posture and injury prevention, muscular strength and endurance will lead to an increase in lean muscle, and a lower amount of body fat. It is this increase in lean muscle that will lead to a higher metabolism creating a higher calorie burn during rest as well as during exercise. The benefit of less body fat as a result of good muscular strength and endurance can also reduce the risk of cardiovascular disease.
When training muscular strength and endurance, you can be very sport specific in terms of what you want to focus on. For example, a power lifter will focus on muscular strength in training as this will benefit a power lifter to lift as much weight as possible. An endurance athlete, such as a triathlete, will want to focus primarily on muscular endurance. No matter what your goals are, enhancing muscular strength and endurance can enhance performance in life, fitness and sport.
Read more: http://www.livestrong.com/article/82324-muscular-strength-endurance/#ixzz0sugEd23n
|I think we all understand that there is a difference between hunger and cravings. But it becomes harder to differentiate between the two when food is placed in front of us. In general, when we are actually hungry, any food will do. Although we may have a preference of what sounds good, we really are just ready to eat whatever. Cravings on the other hand are much more specific. We need a specific food and we need it NOW.
Because it affects all of us, a lot of research has been done on reducing cravings. What has been found is that individuals that have intense cravings report having vivid images of the food they are craving. In fact, it takes so much brain power that they are unable to complete basic cognitive functions like recalling events or solving math problems. But, it can work in the opposite direction as well. If we direct our brain power toward something productive, cravings may decrease.
So what can we take from this? When cravings hit, wait them out. Channel your energy into something productive. I don't believe we can't ever give into cravings, just not too often. And, in order to help prevent cravings to begin with, be sure you are eating consistent, well-balanced meals. This will help to keep blood sugar levels steady and you will notice less cravings and less preoccupation with food.
What do you do to reduce cravings? How do you respond to cravings once they hit?
Emily Fonnesbeck RD,CD
|Are You Ready for the Weekend?
I can't believe it the 4th of July weekend already! The timing of this holiday couldn't be better for me. I have now been home for a week from The Biggest Loser Resort and it has been great. One of the lessons that I learned was the importance of planning ahead. In the past, our 4th of July camping trip was a guaranteed 15 lb weight gain weekend.
What's going to make this one different? I have come to realize that having a good time doesn't have to revolve around consuming mass calories. I have a plan. Today I am going to share my plan with you in hopes that is will help you have an enjoyable and successful holiday.
For me camping has been a weekend of snacking aimlessly on Chex mix cheese snacks, eating a burger or hotdog whenever the urge hit and drinking cases of pop. Yes pop, I know for some of you your choice of beverage may be different.
It may sound like a bummer, but this year we actually planned a menu. Last year we went to the store and bought whatever sounded like we might want to eat. We had a ton of food and of course we couldn't let it go to waste so I tried my hardest to eat everything. Waste not want not right?
I have discovered that the coolers that we have that work so well at keeping our junk food cold also work well for fresh healthy foods. We have chicken, steak, stuff for salads and will be able to eat the same way we eat at home. We are bringing our almond milk and cereal for breakfast, we will omelets one morning as well. For lunch we got things to make turkey sandwiches.
Suzy and I talked about how and whn we would do our workouts and specifically what those workouts would be. I am confident that this weekend will be one of the best we have had as a family. We intend to stay active with our little boys and take them hiking and swimming in the lake as often as they can handle. My goal is to have the boys completely exhausted when it come time for them to go to bed.
Lets make this weekend an active one. Regardless of where you live there will be tons of activities to stay active. Maybe this is the year you hit a July 4th fun run or start an annual whiffle ball tournament. You might be surprised at how willing people are to join you in doing active things if you just mention it.
If you know you are going to be going to an event that is focused on food and imbibing, get your workout in ahead of time. One last thing, make sure and revisit your health goals this weekend before heading out and ask yourself if you are doing what you need to to reach them. Holidays are not a free pass. Take some time this weekend for yourself and do the things that you know are going to keep you moving forward.
This weekend doesn't have to be one of weight gain and overeating. Make it a great time and enjoy.
|Is Having a Personal Trainer Neccesary?
|Personal trainers aren't for everyone, but a trainer provides certain benefits that you can't find when working out on your own. Here are ten reasons a personal trainer may be right for you.
One of the main reasons people benefit from a personal trainer is that they loss motivation to stick with a consistent exercise program. Certified personal trainers can provide structure and accountability, and help you develop a lifestyle that encourages health.
- Individualized program
If you have any chronic health conditions, injuries or training goals (running a marathon, for example) a trainer will work with you and your health care provider to plan a safe, efficient program that considers these needs and enable you to reach your health goals.
Personal Trainers help you focus on results and stop wasting your time doing inefficient workouts. A personal trainer has a plan and will help you get maximum results in minimum time.
- Improve technical skills
If you play a particular sport, the right personal trainer will help you improve your skill by showing you new training techniques specific to your sport. The Trainer will incorporate skills training into your program so you improve not only your strength and endurance, but your agility and mental focus as well.
- You are new to exercise
If you are an absolute beginner, a personal trainer is the ultimate fitness coach. A good trainer will introduce you to a very simple, effective routine and build efficiently so before you know it, you have the confidence and knowledge to decide what is right for you.
- Break through plateaus
Ok, you are already in pretty decent shape, but you've been there for years. If you are stuck in the same routine and want to break out of a rut, a personal trainer is the perfect solution. A trainer will jump start, not only your motivation, but your routine as well.
- Learn how to go it alone
If you ultimately want to learn all the facets of designing your own routines so you don't need to use a personal trainer, going for a few months may be all you need. All good personal trainers will teach you the basics of building and modifying a fitness program to achieve maximum results.
- Workout Safely
A personal trainer watches your form, monitors your vitals and can provide objective feedback about your limits and strengths. Most of us tend to ignore some of the subtle signals our body provides. We either push through pain or give up too soon. Because a personal trainer can watch what you are doing while you are doing it, they can help push you or slow you down as necessary.
- Workout at home
Many personal trainers make house calls. If you don't have the type or interest in going to a gym, but have a hard time knowing what to do on your own at home, a personal trainer can bring fitness into your living room.
- Lose Weight
There is a good reason that the number one reason people hire personal trainers is to lose weight and get into shape -- it works. If you made a resolution to lose the fat and build the muscle, a trainer can keep you on track and help you realize that goal.
|Living Without Fear
Researchers have diagnosed over 2000 known phobias or fears. That is a huge number of fears that people struggle with everyday. Here is the interesting part. Guess how many of those 2000 diagnosed fears we are born with. Think about it for a minute, the answer may surprise you. Those same researchers have found that humans are born with 2, that is right, TWO innate fears. The fear of loud noises and the fear of falling are the only fears that we are born with. The rest are learned.
So the question is, how do we learn to overcome our fears? We have to do exactly that, learn to overcome fear. Any habit that is learned can be unlearned. Unfortunately, sometimes unlearning habits is harder than learning them. Often it takes longer and come sometimes be physically uncomfortable but it can be done.
The thing about fear is that it must be faced. We will never overcome fear by running from it. The first step in overcoming a fear, or fears is to identify that fear. Second we must acknowledge that fear and third we need to develop the steps we need to take to beat that fear.
Our minds are like a giant storage cabinet. Inside those files are all of the experiences we have had throughout our lives. When we face a situation we draw form those files to decide how we are going to react. That is the key. WE decide how we are going to react to a situation. If we have operated out of fear most of our lives, we will more than react with fear.
In order to stop living out of fear we must reprogram and refile our reactions. It starts with one act of courage. It starts by decidng that we are going to react to situations differently than we have in the past. After we react positively enough times those old negastive files will be replaced ant thrown out with the trash. It will become easier and easier to react in the way that will move us forward toward where we want to go.
As I said earlier fear and old habits can be unlearned. The process does take longer than initially learning something because we must first unlearn and then relearn the new habit. The act of unlearning takes work. We have to commit to our new thought patterns and choose to implement those new ideas at the appropriate times rather than reacting as we have in the past.
This can be difficult because even though we may know our habits haven't been working they are familiar to us and therefore easier even if the results we have achieved have been less than ideal. In essence, we may have to be uncomfortable as we begin facing our fears. As we relearn our new habits, that uncomfortableness will subside and will become easier and more natural.
Today is a great time to start facing our fears and stop living out of that fear. become fearless!
|Comin Home to Vision Quest!
I'm sitting in the Las Vegas airport a proud man. I was able to find supper that was healthy and within my calorie range! Sounds like a little thing, but airports have been my place of struggle for many years. I had a salad from Baja Fresh. I asked them to hold the fried tortilla strips and cheese and had salsa instead of dressing. I ate it and am typing this blog completely satisfied. They didn't even look at me like I was a creature from another planet when I asked them to make my salad a little different.
Next stop was to get something to drink. I'm off the pop now and thought maybe a bottle of tea would be good to drink. Guess what the second ingredient was on the "anti-oxidant rich" green tea was. High fructose corn syrup. On the diet it was crystallized fructose and phenylalanine or whatever. I got my water bottle out and filled it up at the fountain. I have worked to hard to start taking shortcuts.
Speaking of shortcuts, today I decided that rather than going on a regular hike that I was going to climb the mountain across from the resort. It really is a mountain. It was a 1 mile hike straight up the side. I found the trailhead and took off. Even though it was steep, the trail was well marked. For a while. As I climbed higher and the terrain got tougher I began to question my common sense.
About 3/4 of the way up I saw an opening that looked like a good way to go, a shortcut. From where I was standing it looked like it would definitely be easier going once I got up a short wall. I scaled the wall and was in a deep crack in the mountain. I continued about 20 feet before I came to a dead end.
I was left with two options. Sit there and wait for someone to get me or turn around and go back the way I came and try and find a different way. Well I wasn't about to wait around for someone to figure out that I had been an idiot and come looking for me. I went back down scaled the face I had climbed up, which was much more intimidating standing on top looking down. I made it down and continued up the way I should have the first time.
When I got to the top of the mountain I thought about what had happened and how that relates to my own life and quite possibly yours. When things got a little difficult I started looking for a shortcut. I knew that if I stayed on the path I was on that I would eventually get to the top. When the good idea buzzer went off in my brain to look for the easier way, it sounded like a good plan. It wasn't.
How many times in life are we on the right path when an easier route seems to appear. We all want to get where we want to go quickly. The problem is that often times our "shortcuts" are anything but that. We start out on the shortcut with best intentions only to find out it was the wrong decision. It is those moments that we have to get real with ourselves. We can sit there and cry and wait to be rescued or we can turn around, go back the way we came and get back on the path that we know is going to take us to our ultimate destination.
Often times when I take a shortcut I will stand there and think "Why did I do this again?' I may stand there paralyzed by the thought of having made a bad call; almost as if doing nothing is somehow better than acknowledging I screwed up and head back to where I went off track.
I couldn't have asked for a better lesson to learn on my last day at The Biggest Loser Resort. Today I know where I want to go and that taking shortcuts isn't going to get me there any quicker. For me it's time to stop taking shortcuts and stay on the path that I know is going to take me where I want to go. How about you?
No More Shortcuts!
In my next blog I will be giving a recap of my entire stay at Fitness Ridge as well as sharing my numbers from my 2 weeks there. (I am not disappointed!)
See you tomorrow!
Here is some information from a great article I found online.
-It's hard to eat healthily, especially at work. A number of companies have sprung up to supply workers with healthy snacks. But is this really necessary, and are there other options? This article suggests a different approach to eating healthily at work.Healthy Snacks at Work may be Better than Brown-Bag Lunches
Any frugal or green living guide will suggest that employees "brown-bag" their lunches (though to be truly frugal and eco-friendly it's better to bring a reusable container instead). Frequently, however, busy workers either don't have time for lunch, or don't make time. Even cerebral desk jobs leave the employee hungry, since thinking is hungry work. Brown bag or no brown bag, a worker may turn to the vending machine for fuel, then wonder why he's twenty pounds heavier.
At this stage the worker might turn to a snack delivery service. For anywhere from $5-$10 a package, companies will mail customers a snack box containing fruit like cherries and grapes, nuts, and other healthy nibbles.
Snack boxes are definitely better than skipping lunch in favor of cookies and candy, but they're hardly cost-effective or eco-friendly. Not only will the customer spend over $25 a week on these snacks, she contributes to a wasteful habit: The package must be mailed, and the box it came in must be disposed of.
Do-It-Yourself Healthy Snacks For Work
As an alternative to mail order snack boxes, an employee might also exchange a small weekly effort for considerable savings of money and waste. The first step, then, would be to acquire compartmentalized containers--for this method he needs one plastic container per day spent in the office, and the willingness to go food shopping at the weekend.
Each weekend, the working person gathers together and processes (i.e. cuts up) a variety of healthy snacks and arranges them in the containers. The boxes then go into the fridge and one is packed into the briefcase or purse each morning.If not in the habit of visiting the fridge first thing each morning, the worker can place a note near somewhere that he will be (the coffee-maker, for example). The idea is to make it impossible to forget a snack box.Now, for a fraction of the cost and limited waste, the employee has healthy snacks that can sit on her desk for grazing throughout the day.
Where Can Healthy Snacks be Bought?A farmer's market, where available, is the best option. The produce is fresh, local, and can be examined before purchase; visiting a farmer's market is also a fun excuse to get out of the house. Almost everything at a farmer's market will be in season, so the costs are lower, too. Second best is a local produce stand.Supermarket produce and deli sections would be the next choice, and are in most cases more convenient. While specialty health food stores are increasingly popular, prices there are often inflated. If cost is an issue, stick to supermarkets and pick no-frills stores which spend less time on presentation and advertising, passing on the savings to customersThe shopper may also wish to investigate food co-ops and membership-based discount stores, particularly if he wants to buy dry goods in bulk. The trick is to never buy more food than can be used up before it goes off.
What Healthy Snacks are Best?Look for produce that is seasonal, and which comes in bite-sized pieces. Also try to avoid foods that are messy, too juicy or which cannot be eaten in one bite. The exception would be citrus, which can be rested on their own peel and eaten one section at a time.Here are some examples:Fruit: Berries, cherries, cherry tomatoes, figs, grapes, small citrus (satsumas, tangerines, clementines)
Vegetables: Pieces of celery, carrot, broccoli, cauliflower, radishes
Nuts: Pistachios, cashews, brazil nuts, almonds, walnuts, shell peanuts
Other: Jerky, dried fruit
Avoid prepackaged items such as granola bars. They are expensive, come with in-built waste, and are often packed with sugar.
Over time, the worker will be able to better gauge how much to pack for a day. By cutting out most sugar he will also likely find that his energy levels are much higher, and that the scales become kinder, too. It only takes a few minutes each weekend to assemble the snack packs, and the end result is far better for the body, productivity, the environment, and the pocket book.This article does have some great tips for the everyday worker. However, always remember to check with your meal plan before adding any snacks into your day......keep watching the emails for more and more information.......
Zach FD Auburn
|How Good is Your Excuse?
Well, as I anticipated last night, my day was much better today. I started the morning with an 8.5 mile hike in which I set a personal record. When I got done I walked back up the trail to meet some of my group and was able to add another 4 miles to my distance. This was before breakfast so I feel like I got off to a pretty good start to the day.
Today I was thinking about some of the struggles I have had with my weight and other personal things. I was thinking about how I was coming up with excuses as to why I was in the situation. The reasons I had given myself seem pretty good at the time but today all they were were excuses.
We are funny beings. Many of us will think of all of our excuses before we ever begin an endeavor. "I've tried everything" seems to be a favorite for those of us that struggle with weight. As soon as we face a little difficulty we automatically say to ourselves; "See, I knew this would happen.
What would happen if we stopped making excuses? How amazing could our lives be? What could we accomplish? Unfortunately, many people will never know because they are too comfortable making excuses and blaming others for their position in life.
Let me share a couple of stories I have heard this week and then you ask yourself how good your excuses are. On Monday I ate supper with a lady who has a pacemaker. It keeps her heart beating. She has had several struggles with health in her life, wears a pacemaker that is implanted in her body, and she does marathons. Oh yeah, she also tears it up here during the workouts. How good is your excuse sounding now?
Need some more? I had dinner tonight with a gentleman who has survived two devastating car wrecks. He has lived for months in a halo for a broken neck. He has been paralyzed and had doctors he was going to live on pain narcotics for ever. He is here doing every workout and taking care of himself even after the doctors had pretty much written him off. He may have one of the best excuses I have ever heard, but you know what? He chooses not to make any. He simply does the best he can. His goal is to get healthy so that he can be an example to his grown children.
There are other great stories here, but I'm not going to share anymore. If hearing those two don't show that we need to stop making excuses as to why we can't do something and focus on why we can, not much will. I, for one, am going to really think about how I justify any difficult situation I am in before I throw out some lame excuse as to why I am creating my situation from now on.
Next time things are a little tough I want you to ask yourself, "Just how good is my excuse?" I promise I will.
|Resturant Rules 101
you may find yourself at a BBQ, a local resturant or even a birthday party or two.
Well here are some tips ( rules ) to live by:
Restaurant Rules 101
We live in a society where families go out for meals at restaurants just as much as, if not more than, they eat at home. Eating out, though endlessly fun, can have negative effects on your family’s nutrition because you don’t always know how your meals are being prepared and what is going in them, and because we tend to order things on menus that are less healthy than the kinds of foods we would make for ourselves at home. But if you know you are the kind of family that will inevitably eat out at restaurants a lot, there are small changes your family can make to help keep your restaurant experiences both clean and healthy. It is your job as parents to make sure your kids are well informed about healthy choices versus unhealthy ones, so that when a menu is handed to them, they are already poised to make the right selection.
It is important to teach kids about the nature of "indulgence,” and the art of balance and moderation when it comes to eating what they like. As much as we want our children to use wisdom and awareness about what they consume, we also want them to enjoy their experience of eating and food, and even revel in some of their favorite tastes and flavors. Eating out is a perfect opportunity to practice this balance as a group, so you should take advantage of these moments to teach everyone about the merits of holding back, alongside the joys of treating oneself.
Here are some basic rules that we like to live by when we go out to eat; we talk about them with our kids, so that the joy of dining out is never taken for granted, and the awareness about food is always present. Let’s take a look.
Restaurant Rules 101
Avoid anything fried or breaded.
- Avoid eating too much (or any) bread before the meal; we sometimes even tell the waiter not to bring any to the table, which helps keep temptation at bay. Frankly, if you’re about to consume an entire meal, you certainly don’t need to fill up on bread, which is usually white bread anyway. Be warned.
- If you’re going to order appetizers, try to keep them salads and veggies. The last thing you need is a meal on top of another meal.
- Sharing is caring, and we love to use the sharing rule when we go out to eat. Restaurant portions are often huge, especially for kids, so sharing main courses is a practical (and economical) way to not waste food (and money).
- It’s also a great way to try various things at once.
- Avoid "kiddie menus,” which are usually replete with fried foods like chicken fingers and mozzarella sticks.
- Instead, make it a game with your kids to identify the healthiest options, even if these happen to be on the grown-up menu, and encourage your children to think like adults when it comes to ordering their food.
Avoid ordering soft drinks, and instead opt for water all around.
Avoid adding salt to your meal, as this is typically not something restaurant chefs hold back on in the kitchen.
- Encourage your kids to find the lean protein on the menu, and look for the vegetable sides that they might like.
- Avoid ordering dessert, and instead suggest that you all eat some fruit together when you get home—if anyone even has an appetite by then.
FD AUBURN - ZACH
Today is a good day... no matter what they say.
My personal client (Sharee) came to our session pretty much in tears this afternoon. She had a very large account at work pulled out from underneath her and lost a very large commission. The account was so large that she was actually afraid she would lose her job.
She tried cancelling her session at the last minute and wanted to go push herself back into work. I told her that she could not last minute cancel and had to stay for her workout. After an angry-ish rant she agreed. We started our session off using the focus pads and boxing gloves. After beating on me for about 20 minutes, her frown began to turn into a smile (apparently hitting your trainer is fun.) We finished off with some weights and ab exercises and then did a cool-down stretch.
While stretching, she once again began to tear up. I asked her what was wrong and she told me "absolutely nothing". She was so grateful I made her stay and helped her workout her anger and frustrations. At the end she gave me a huge hug and thanked me with as much sincerity as I have ever heard. Some times working out with your trainer is a little more than sweat.
That is why I do what I do! How many people can tell a story like that at the end of your workday
If You Think You Can or Think You Can't, Either Way You're Right
After last week, I feel a little bad to report that life isn't a big bowl of cherries here at The Biggest Loser Resort today. It was a rough day and it all started with a genuine compliment from someone.
What are you talking about Matt? How can a compliment mess up your day? Let me explain. Last night I didn't sleep well. I can tell I am losing weight and my body has changed a lot in the past week. I was actually worried that someone might say something today and someone did.
The reason I struggled with this is because for some reason when people tell me I am looking good or that they can tell I am losing weight, I almost always take a day off and go eat. The day turns into two and often turns into a week until I am back where I Started.
I don't know why, but it seems like a positive comment from someone gives me permission to slack off. Rather than going out and feeding my face, I stopped into the office of one of the staff here at Fitness Ridge. As I told her what happened and how I reacted, I realized how out of line my thinking was. Rather than appreciating the fact that someone was recognizing my hard work, I was trying to make it harder on myself.
I set a goal for the day to stick to the nutrition plan and finish all my workouts. I did that. Now at the end of the day, I sit here and realize that if I am going to have long term and lasting results, I have got to change the way I see myself and more importantly the way I talk to myself.
Unless I am willing to accept praise and appreciate the work I am doing today I am always going to go right back to where I started. Things, especially weight loss, don't have to always be hard. I have been making it hard on myself by feeling like I have to be in constant struggle in order to being doing a good job.
These thoughts have led me to struggle in other areas that I don't need to struggle in as well. Today I finally recognized them and on top of that, I verbalized them. I made it through the day and feel that I will pick up where I left off last week tomorrow.
The focus this week. Change the way I talk to myself. I am worth it and don't have to make things difficult on myself in order to acheive success. As one of the trainers said today, "Don't let the only person standing in the way of your success be YOU!" Great advice at a great time.
Success isn't a bad thing. Let's focus on the positives and learn that things don't always have to difficult in order to get positive results!
The Self Fulfilling Prophecy…
Many people have heard the term self fulfilling prophecy at one time or another during their life. Although having heard it, many have never thought about what it is.
Simply put, our beliefs affect our behaviors. Most of the time it is the negative beliefs that will manifest themselves. As I was working out this morning I started thinking about some of my own thought patterns in the past and how almost all of the negative things I said to myself did or began to become true.
Let me give you an example. When I first won The Biggest Loser, I would read the internet and see that people were saying that I was going to gain all of my weight back. I had never met these people, these people didn’t know me, but somehow what they were writing about me stuck with me. At first I would say that they had no idea what they were talking about. After being away from the show for nearly a year, I did begin to gain weight. When I first realized how much weight I had gained, my thoughts weren’t: "I’ll just get back to work.” They were: "Oh my gosh they were right.”
I was letting what other people had said affect me so deeply that I began to talk to myself in negative ways. I remember thinking, "You always do this, do something great for yourself and then try and wreck it.” Do you see the pattern? Rather than appreciate the weight I had kept off and work to re-lose the weight I had gained, I began to behave worse. It is almost like, rather than try and prove the nay-sayers wrong, I has trying to prove them right.
There will always be detractors to your success. People who don’t want to see you succeed. DO NOT be your own biggest detractor. Think about what you are saying to yourself. The more negative things that you dwell on, the more negative things YOU are going to produce. There will always be plenty of people who will tell you that you can’t do something. The only person who can make you not do something is you.
I have had my struggles with weight, but I am going to win because I believe I will. As I have mentioned in some of my past blogs, I have hit a plateau and the numbers haven’t been dropping. I am not going to sit back and say, "Well I guess this is just what I am going to weigh. I’m not going to be able to be as fit as I would like.” I am going to focus on the solutions. I have seen progress and know that I can reach the level of fitness that I desire.
One thing I do know is that having a negative attitude can only hinder my progress. How are you speaking to yourself? Are the words you are using going to help or hinder your success?
I hope you will work with me to change from negative self talk, which will lead to self defeat; to positive self talk which will open doors in life that you may have thought were permanently closed.
|Eating Before Exercise
I stumbled across a great article which I pasted below for your information. Recently with the increase in temperture and calorie deficit I thought it would be important to share such great stuff......ENJOY!
The TRUTH about Empty Stomach Cardio
by Joel Marion
Over the weekend I hit the gym with my buddy Mikey for a morning cardio workout.
Now, I say "cardio”, but really it was a metabolic resistance training session.
If you’re unfamiliar with the term, the simple definition for metabolic resistance training is "cardio with weights”. We’ll cover this more in detail in another update so as not to get too off topic.
So we’re about 10 minutes into the workout and Mikey looks like he’s in pretty bad shape (despite being in really GOOD shape). So I asked him what the deal was.
"I didn’t eat anything for breakfast.”
Me: Why the heck not?
"I thought that’s what you’re supposed to do if you want to burn the most fat from your morning workouts.”
Perhaps you’re still believing this old myth just like good ol’ Mikey, so allow me to take a moment to dispel it.
The theory behind empty stomach is cardio is simple: supposedly, by doing cardio on a empty stomach, you tap directly into fat stores since glycogen (carbohydrate) stores are somewhat depleted after an overnight fast.
Seems to make sense, but research has proven this to be wrong.
Several studies have shown no difference in substrate utilization (glycogen vs. fat) for those working out on an empty stomach vs. those who eat a small meal prior to their morning workouts.
In fact, one study showed the exact opposite—those who had a small meal first burned more calories and more fat than the empty stomach group.
How can this be?
The reason is rather simple if you think about it. I was kicking butt and taking names with my workout, and Mikey was barely able to get through his. Even if not eating beforehand allowed you to burn more fat (which it doesn’t), the major trade off is performance.
And why does performance matter? Well, if you can’t perform at an optimal level and put forth maximal effort, then you are not going to be burning an optimal amount of calories–period.
The truth is, empty stomach cardio is an outdated philosophy whose theory was proven incorrect by research. Still, there are plenty of people who hold on to the theory despite the available research. Perhaps they’re not aware of it, perhaps they just go by what the fitness and bodybuilding magazines tell them (bad idea); I’m not sure.
Whatever the reason, popular philosophy doesn’t always mean correct philosophy, and this is one such instance.
So I’ll leave you with some practical recommendations:
At the very minimum, have a couple scoops of whey before any morning "cardio” workout.
That said, if it’s still negatively affecting your performance, you need to go a bit further. The meal doesn’t have to be large, but it should contain some complex carbs (oatmeal, etc) along with a small serving of protein.
Give it about a half hour to begin digesting and then hit your workout.
Better performance = more calories burned = more fat loss = improved cardiovascular functioning = even better performance = even more calories burned = even more fat loss.
Don’t be like my friend Mikey and have a crappy workout because you didn’t eat. As I shared with you, the research shows that’s not going to make a difference anyway. Instead, eat your Wheaties (figuratively speaking) and then dominate your workout!
Myths will always be myths and the more you feed your engine the better the car will run .....thats all i got for ya.
Zach - Fitness Director - Vision Quest Auburn
|Encouragement for all of those of you who are trying to shed those excess pounds!
"Until one is committed,
there is hesitancy~
the chance to draw back,
Concerning all acts of initiative (and creation)
there is one elementary truth,
the ignorance of which kills countless ideas
and splendid plans:
That~ the moment one definitely commits oneself,
then Providence moves too.
All sort of things occur to help one
that would never otherwise have occurred.
A whole stream of events issues from the decision,
raising in one’s favor
all manner of unforeseen incidents
and materal assistance,
which no man could have dreamed
would have come his way.
I have learned a deep respect
for one of Goethe’s couplets:
"Whatever you can do,
or dream you can,
Boldness has genius,
power and magic in it.”
The Scottish Himalayan Expedition,
By W. H. Murray
JAESEN / email@example.com
|Corporate Wellness Benefits
|According to the U.S. Surgeon General, nearly 75% of all illnesses are directly related to lifestyle. When you consider the significance of such a staggering figure, it’s easy to understand how an investment in influencing the lifestyle choices of your company’s employees can greatly impact the overall health of your business. A Fitness and Wellness Program is proven to increase the productivity and performance of your company.
Vision Quest Sport and Fitness is dedicated to understanding your business, assessing your risks, identifying your needs and improving the performance of your most valuable asset; Your employees. Vision Quest will design custom tailored programs that enhance your company’s ability to recruit and retain personnel, increase productivity, reduce absenteeism, decrease turnover, alleviate worksite stress and reduce health care costs. Plus we will show you how this partnership can actually provide you with significant return on your investment.
Vision Quest Sport and Fitness will educate and motivate your employees to reach their fitness goals. Our certified personal trainers will complete an assessment and design a program including diet and nutrition advice based on your employees’ specific needs. This benefit includes two sessions with a personal trainer and a follow up reprogram every thirty days.
Vision Quest Sport and Fitness can help your company reduce health related illnesses which are caused by obesity, stress, high blood pressure, high cholesterol and diabetes. Taking good care of your employees diet and fitness needs will have a dramatic effect in lowering health care costs for your company. The Vision Quest Corporate Wellness Team will visit your company for on site enrollments, assessments, benefit fairs and health fairs.
We also provide nutritional and weight management seminars to teach your employees how to successfully combine a balanced diet with an exercise program to reach their goal.
For a complete proposal about this benefit, please contact : Jaesen Rapinan / District Corporate Wellness Director: firstname.lastname@example.org
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