As the weather changes and your fitness goals for this summer evolve, consider the following! The key to weight loss is burning more calories than you consume. 3,500 calories equals about 1 pound (0.5 kilogram) of fat, so you need to burn 3,500 calories more than you take in to lose 1 pound. If you cut 500 calories from your typical diet each day, you’d lose about 1 pound a week (500 calories x 7 days = 3,500 calories).
While you can lose weight without exercise, exercise plus calorie awareness can help give you a weight-loss edge. Exercise can help burn off the excess calories you can’t cut through diet alone. Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term perform regular physical activity.
How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week. Any extra movement helps burn calories, though, and regular, daily activities may be easier to fit into your day. Think about ways you can increase your physical activity throughout the day if you can’t fit in formal exercise on a given day. For example, spend more time in the sun during a brisk walk at Legion Keener or Twin Lakes parks, or swim a few laps in the local pool, park farther from the grocery store, play outside with your grandchildren, and even consider planting a garden!
Ultimately, increasing your overall activity level and observing your caloric intake and find that your fitness goals are matched this season.
BIG FITNESS GOALS?
BIG FITNESS RESOLUTIONS?
Let’s first think of this new year as an opportunity to start anew…to a new YOU. Consider your resolutions to be revolutions and consider yourself COMMITTED to making several small changes become big changes in your life! Here’s how.
*Enlist HELP. Personal Trainer, Group Fitness Instructor, Nutritional Consultant, Colleague, Friend, Family, Gym Buddy…get the HELP you need and the ANSWERS you need by seeking professional help. Enlist the RIGHT KIND of help (do your research).
JOIN US for our professional weight loss/maintenance challenge known as BUILDING BETTER BODEEZ PROGRAM that begins January 21st!
Also, review the Nutrition Seminar with Janine Koutsky, MS on January 19th at 1030am at Building Bodeez ($5/$10 non-members).
*Set ‘Reasonable’ Time-Oriented, Measurable Goals. “I want to lose 50 pounds by February 1st” is not reasonable. “I want to lose some weight” is immeasurable and not time oriented. “I want to lose 2 lbs by next Monday” is measurable, reasonable, and time-oriented.
*Write it down! Want to remain accountable for your goals and choices in attaining those goals? Write them down. How do you feel today? Why didn’t you exercise today? What did you do today that was successful? What type of caloric intake did you have today? Did you complete your goal for the week? A simple notebook will work, getfitbook.com sells a comprehensive notebook that guides your journal, fitness magazine.com/bestbody is a free program that offers online documentation. At Building Bodeez we also utilize http://www.myfitnesspal.com (FREE) which has been noted as one of the most up-to-date and effective weight loss tools in 2013!
*Start with small changes. Become active twice a week, and increase activity 1x/week for 4 weeks. The National Institute of Health recommends 3-4 sessions of activity/exercise (30 minutes-60 minutes) per week, with 2 visits including 20 minutes of strength training. Be sure to rest at regular intervals as to recover your body and decrease injury risk and sore muscles.
*Mind your peas and q-cumbers. Nutrition plays a major role in your wellbeing (as much as 80%). Eating regularly throughout the day, with a diet mostly comprised of lean meats, fiber, and fresh foods will prove beneficial in aiding your wellness goals.
*Find something you ENJOY to do! Not a fan of the elliptical treadmill, or mundane resistance training? Shop around! Building Bodeez boasts an amazing array of fitness modalities to choose from.
Like to dance? Find fitness in Zumba, Zumba GOLD, Jam n Tone.
Like to push yourself to new levels? Try SPINNING, MAXX OUT, Kickboxing, STEP, Agilities and Performance, Sizzler.
Like to feel the burn? Try BODEEZ ON THE BALL, Absolute Abs in 30, CORE, Jam n Tone.
Need some ‘me’ time? Try Yogilates, Yoga 101, “Hot” Yoga.
And that’s not all, we offer a multitude of equipment to keep boredom at bay!
Want a clear-cut plan that is ALL ABOUT YOU? Hire a personal trainer!
*MIX IT UP! Finding yourself hitting a plateau? It may be time you need to create some muscle chaos to climb the mountain of weight loss. Try something new and challenge your body in a whole new way!
Never set a goal without a plan — failing to plan is like planning to fail. Enlist help and get started on your life resolution for 2013.
Whether or not evidence-based research supports the saying…some have quoted an average weight gain of 8-12 pounds over the holidays for Americans. I suggest this weight gain is more like 2-5 pounds (accompanied by a ‘pudgy’ feeling)…still a devastating set-back to most weight loss plans. Let’s look at some startling facts and a few ways to decrease the strain on your goals this joyous season.
One tablespoon of butter = 102 calories, one slice of ham = 91 calories, one heaping spoon of mashed potatoes = 128 calories. Measure these delicacies against your basal metabolic rate (daily calorie need) and you have already eaten approximately 20-25% of your daily need in one sitting! Is it clear how easily you may underestimate your holiday treats and lose sight of your goals?
Problem is, our treats are compounded by stress, busy schedules, and excuses. “I would exercise, but…” Do you know what the word “but” stands for? -a weakness in your plan.
Here are the most common excuses I hear as a trainer and nurse – and how to bust through them.
“I don’t have time.”
This is the most common excuse I hear all year long. Time will not fall into your lap…you have to MAKE time! Some feel that morning exercise is best for a myriad of reasons (induced fat burn all day, decreased hunger during the day, etc) which may include getting it out of the way. Others use group style classes for accountability and enjoyment. Find a time when a class is held that you may enjoy. Now, make the commitment to get into that hour-class 2-3 times each week. One hour, 3 xs each week is literally 2% of your waking hours! This is a reasonable goal during a busy time of year.
“I don’t want to miss out on special or traditional treats.”
‘Tis the season of splurges. Trouble is, when we splurge at every meal, we aren’t really splurging. We are just losing all control!
Give yourself safe limits. Don’t restrict completely, but be aware of making the excuse about your diet — the excuse to go crazy. Stay in control. If you plan to eat several treats in one sitting, the rest of your day needs to be reasonable. And…above all else, do not ‘save’ calories for one meal all day or all weekend! Your body will definitely hold onto each devastating calorie — keep yourself ‘fueled’ by snacking and monitoring your other meals.
Try tracking your diet during this time of year! http://www.myfitnesspal.com is an ABSOLUTELY FREE tracking tool that is a great help to assess your eating style this holiday.
“I’ll start in January.”
Postponing exercise just means you’ll have more fat to work off when you actually do hit the gym. And you know what? You won’t start in January!
Make your weight-loss efforts easier by getting out of your all-or-nothing mindset. Commit to being aware of your eating habits this holiday, and plan your schedule each week to include 2-3 sessions of sweaty exercise. Stay in control and you’ll be sure to have a healthier start to your 2013!
We all do it — we’re doing it right now…AGING!
It’s inevitable, but are there ways to age gracefully? SURE! READ MORE.
#1: Exercise (STAY ACTIVE)!
Exercise has been regularly proven to be one of the best disease-prevention mechanisms we can utilize! Aging adults should focus on mild to moderate CARDIO training (heart rate elevated to 60-70% of Max Heart Rate for 30 minutes a day) PLUS STRENGTH training 1-2xs/week (resistance training, weight lifting). Cardio training improves cardiovascular health, decreasing your risk for heart attack, vessel disease, high blood pressure, diabetes, etc. Strength training improves bone density and lean muscle mass leading to less risk of bone fracture, osteoporosis, and decreased mobility.
Exercise, in general, also improves mind/body connection as well as decreases your risk for depression and (newly proven) DEMENTIA! By staying active and engaged, one may feel rejuvenated and alert.
#2: Eat well!
Diet plays a very important role in helping us to remain young. We must have a balanced diet. We are what we eat and this show in our body and our hair, teeth and skin.
Develop regular eating habits, eat at the same time each day (at 3-4 hour intervals).
Do not eat too late at night.
Also eat red meat no more than once-twice a week and use more white meat and fish. Cook with whole grain bread and cereals, whole rice and whole grain pasta. Eat raw vegetables and/or fruit at each sitting. Avoid fried food, loads of sugar, and loads of salt. Prepare foods raw, boiled, braised, roasted and steamed. Stick to simple and easily digestible food.
Caloric intake is important. The rate at which your body burns fuel decreases as you age, therefore, LESS calories are needed. (Basal metabolic rate is approx. 1200 calories/day for a woman, 1500 calories/day for a man over 50).
Depression risk is greater as you age. Fight depression with activity, engaging relationships, and proper nutrition. ENJOY YOUR LIFE! Go out and live it. The more you remain engaged the less likely you are to suffer from depression or anxiety.
-Hayley Chemski, MSN CRNA
September is CHILDHOOD OBESITY awareness month in the U.S.
Adult obesity has repetitively been deemed one of the top killers of Americans; childhood obesity is an epidemic that we can use as a focal point of how to change the American culture and promote healthy youngsters, and in turn, healthier adults!
- Approximately 17% (or 12.5 million) of children and adolescents aged 2—19 years are obese. That’s 1:5 children!
- Since 1980, obesity prevalence among children and adolescents has almost tripled.
- There are significant racial and ethnic disparities in obesity prevalence among U.S. children and adolescents.
How do we combat Childhood obesity? It’s this simple! ACTIVITY and DIET.
Building Bodeez Fitness Center (www.buildingbodeez.net) boasts that we are welcome to all ages, including children. We offer discounted rates for 13-17 year olds and enjoy having 12 and younger children accompany their parents during activity sessions.
Introducing your child to activity at an early age creates an everyday lifestyle that grows with the child. But remember, YOU MUST BE THE EXAMPLE! Turn off the TV, get outdoors, join recreational or school sports, eat of the land and not the factory, avoid fast food trips by planning family meals on Sundays, give your child healthy snacks for school.
Per the Center of Disease Prevention:
- Follow the advice of the American Academy of Pediatrics and limit media time for kids to no more than 1 to 2 hours of quality programming per day whether at home, school or child care.
- Visit child care centers or inquire with your school district to see if they serve healthier foods and drinks, and limit TV and video time.
- Work with schools to limit foods and drinks with added sugar, fat and salt that can be purchased outside the school lunch program.
- Serve your family water instead of sugar drinks.
- Provide appropriately proportioned meal options.
- Make sure your child gets physical activity each day.
Bring your child with you anytime to Building Bodeez. Join the BBB (Building Better Bodeez) program or Janine’s Nutritional Challenge (begin Sept 24) and receive detailed tips on how to engage your entire family in fun fitness and nutrition.
We must not think of active lifestyles as a chore, but rather — the ‘norm.’ Be part of the change needed to promote a healthier America.
Source: CHILDHOOD OBESITY. Retrieved online August 24, 2012 from http://www.cdc.gov/obesity/childhood/index.html.
5 Reasons to GET MOVING…TODAY!
1. Activity boosts endorphins! Struggle through your first workout…but walk out feeling GREAT!? This is an endorphin ‘rush’ or a ‘runners high.’ An endorphin rush may be likened to the after feeling of a funny conversation or a warm embrace. Those who exercise regularly have found that this ‘high’ can nearly be addictive! With a mild, sustained elevation in your heart rate, endorphins (natural hormones) are released in the body, which trigger a euphoric sensation! A great reason to be active…a natural ‘pick me up!’
Avid exercisers have reported in clinical research that YOGA and ZUMBA are two of the greatest ‘endorphin’ endorsers around!
2. Activity decreases your risk of disease and need for prescription medication! Although the decrease of disease risk seems too logical to discuss, just remember that your body was meant to be active…we were NOT meant to be couch potatoes. Among ailments and diseases that have been repeatedly proven to lessen with activity are diabetes, stroke, high blood pressure, depression, anxiety, headaches, vascular disease, heart disease, heart attacks, obstructive sleep apea (OSA), dementia, high cholesterol, and more! Although medications may be necessary for many individuals we have proven time and time again, that regular activity can markedly reduce the need for prescription medications (esp. Lisinopril, Lopressor, Lipitor, HCTZ, Prozac, Wellbutrin, Insulin, Glucophage, and more). The studies are out there! And the proof is in print (http://buildingbodeez.net/proven-results.html).
3. Activity increases the likelihood of healthy relationships! A regular endorphin rush, as well as less aches and pains, and ultimately more energy will likely reduce depression, and increase your relationship satisfaction! Moreover, if you pick the right activity, with healthy folks, you may just find a new friend or a new community to enjoy.
4. Activity leads healthier joints! Natural range of motion and aches and pains slowly come about with age and sustained workload. Therefore, activity is imperative to keep the joints lubricated and functioning at a high level. Stretching after exercises is a fantastic way to decrease aches and pains! Try a JUMP STRETCH band for stretching post-workout or even at the end of a long day of yard work. You will be surprised that aches and pains lessen AND your range of motion will increase over time.
5. Activity doesn’t mean long hours on a treadmill! With recent wordlwide focus on fitness and wellness, activity no longer means mandatory hours spent walking on a treadmill! Daily chores is activity. Walking the dog is activity. Chasing your grandchild around the yard is activity. Fortunately, fitness centers are now renowned for a wealth of differing activities including group fitness, circuit and crosstraining, personal training, buddy training, outdoor training, and much, much more. Just ask us how to find ‘your fancy’ at Building Bodeez Fitness. (http://www.buildingbodeez.net).
Activity shouldn’t be thought of as a chore…its a priority. Put down the laptop, and get yourself moving…TODAY!
Examples to include in your daily intake:
fresh apples and natural peanut butter
fresh cantaloupe, watermelon, honeydew, kiwi, oranges
fresh plums, peaches, pears, raspberries, strawberries
fresh tomatoes with mozarella and basil
fresh potatoes (boiled, with spray butter and fresh herbs)
fresh vegetables steamed on the grill
kabobs with lean meats, onions, peppers, and more!
angel food cake with fresh strawberries and low-fat whipped cream
corn on the cob with spray butter and pepper
farm eggs or egg whites with fresh vegetables (omelet)
Examples to avoid:
instant potatoes and rice
canned vegetables (packed with sodium)
Whole, fresh foods are packed with micro and macronutrients. Processed, packaged foods are laden with high-calories, high-fat, and poor nutrition. Find some new tastes this summer while foods are easy to come by, cheap, and fresh. Now is the time to find your fresh food tastebuds and ENJOY!