Archive for May, 2007

Setting Fitness Goals

Wednesday, May 30th, 2007

Be real about setting fitness goals; make them realistic and attainable. Know exactly what it will take to reach these goals. It won’t happen over night, but it will happen quicker than you probably think.

While on your fitness journey…keep a log. Record WHAT, WHEN, and HOW. What you are eating, when you are eating, and how many calories, and macronutrient (proteins, carbohydrates, and fats) grams you are eating. You will want to know what you did or didn’t do to get you in your current position; this way you can make adjustments.

Set short, medium and long term goals. When you make your fitness goals realistic and attainable you will ensure a greater success for sticking with your fitness program for life. Be prepared, have a plan, and believe in yourself!

The BEST diet plan

Wednesday, May 16th, 2007

There are hundreds of “Fad” diet plans available today (e.g. Atkins, South Beach Diet, The Zone, etc.), however, the best diet plan is one you will stick with. In order to lose fat correctly, you must first know how many calories your body requires on a daily basis. It doesn’t make any sense to start a weight loss…calorie reducing plan, without knowing what your body requires for energy. Here’s a link to help calculate your daily caloric needs. http://www.bmi-calculator.net/bmr-calculator/ You will first need to calculate your Basal Metabolic Rate (BMR), and then your “activity factor”.

Once you know approximately how many calories your body requires daily, then you can adjust it for weight/fat loss. In order to lose one pound of body fat…you have to create a 3500 calorie deficit. So, to lose a pound of body fat in a week…you have to create a 500 calorie a day deficit. For example, take in 250 fewer calories per day, and increase energy expended by 250 calories…totalling a 500 daily deficit.

Here are a few weight loss tips:

  1. Eat 5-6 small healthy meals per day – 3 meals with 2-3 snacks
  2. Space your meals/snacks 3 hours apart – keep your metabolism burning
  3. Drink plenty of water daily – approx. 1/2 ounce per pound of body weight
  4. Exercise – resistance/strength training, cardio, yoga, pilates, etc.
  5. Think POSITIVE! You can do it!

The “Secret” to weight loss!

Sunday, May 13th, 2007

We all want the quick and easy way when it comes to most things in life…weight loss seems to be one of these things. When I talk with individuals wanting to lose weight, they almost always ask if there’s a supplement that will help with their weight loss. What they really mean is…is there anything that will help them lose weight without having to do much work. The truth is…it is work, and for most, it’s a complete lifestyle change. You need to make better food choices and incorporate some type of exercise/activity program into your schedule for the rest of your soon to be, healthier life.

In all of my years of fitness training and nutritional counseling, there has been one common denominator among my successful weight loss clients. That common denominator is FAITH! Every single one of my successful clients came to me already knowing…confident…that they were going to succeed. They already knew it was going to take hard work, dedication and a change in their current habits.

Here are some tips that contributed to their weight loss:

  1. Find out what your specific daily caloric needs are. www.freedieting.com/tools/calorie_calculator.htm
  2. Eat 5-6 small meals per day. Eating smaller more frequent meals will help speed up your metabolism.
  3. Drink plenty of water. Approximately .5 ounce for every pound of body weight.
  4. Exercise! Preferably an exercise routine which involves both resistance and cardiovascular training.
  5. FAITH! Always think positive.

Are you drinking enough water for Arizona’s hot climate?

Thursday, May 10th, 2007

Your body is made up of mostly water (approx. 60-70 percent). It uses water in every cell and organ function; this makes it one of the most essential nutrients. It is important to keep hydrated so that your body can function at its peak. The average adult should consume around 50 ounces of water per 100 pounds of body weight. However, when you sweat from activities such as exercise or being outdoors in hot climates like Phoenix, Arizona…your body requires more water.

Here are a few roles in which water plays a part in:

  • digestion and absorption of food
  • regulation of body temperature and blood circulation
  • regulation of metabolism
  • nutrient and oxygen transprotation throughout the body
  • weight loss (drinking water metabolizes stored fats and helps maintain lean muscle)