Archive for December, 2007

Appreciate the simple things in life!

Thursday, December 13th, 2007

If you’ve never struggled with being overweight…you’ve probably taken the “thin-life” for granted. I recently asked one of our successful weight loss clients what they’ve noticed most after their weight loss. Here’s the response I received: “Where do you want me to start?”

1. I’m able to fit comfortably in the airline seats.
2. I no longer feel winded when climbing stairs, carrying groceries, and chasing after the kids.
3. No more sore feet or knee pain.
4. I can find clothes more easily with more choices of designers.
5. I am comfortable wearing shorts and sleeveless shirts…”it’s miserable wearing pants in the summer”.
6. Increased sex drive.
7. Wellness. I’m sick less often.
8. Being able to tie my shoes comfortably.
9. Having acquaintances notice the changes you’ve made…or not recognizing you at all!
10. Quality of sleep. I wake up well rested.

Resistance training…will I get too BIG?

Tuesday, December 11th, 2007

Over the years, I have had many women and some men express concern about a weight loss program centered around resistance/weight training because they are afraid of ‘Getting Big’.

Building lean muscle mass has many benefits. Strength training increases your metabolic rate. For every pound of muscle gained, your body burns an additional 30-50 calories per day; Increase your muscle mass by 10 pounds and you burning an additional 300-500 calories per day. Building muscle also reduces the risk of injury, as a strong body is more capable of withstanding physical stress.

When embarking on a resistance training program, our goal with our weight loss clients is to change their body composition and reduce their overall body fat measurements. You must include some type of resistance training in your exercise program if you want to add shape (tone) to your physique.

“Bulking up,” or “Getting big,” and putting on large amounts of muscle mass is actually not as easy as it sounds. It requires a specific dietary intake and a resistance training program focusing on heavier weights with lower repetitions. Testosterone is also a factor in the development of muscle mass. Since “most” women produce very low levels of this hormone, a weight loss centered resistance training program will not lead to a “Hulk-Like” physique.

Holiday weight gain…where will you be come the NEW YEAR?!

Sunday, December 2nd, 2007

Imagine this: You are six weeks into your weight loss program and you have lost ten pounds. 10 pounds! All of your hard work and sacrifice are paying off and you’ve hit a milestone.

The bad news: It’s possible to gain as many as ten pounds during the holiday season…or more! That means that when you set your new year’s resolution to lose weight, you could be as many as ten pounds heavier. If you follow your weight loss regimen perfectly, it’s possible to lose those ten pounds in about six weeks.

When you begin your weight loss program, will you plan on tacking on six weeks to the total amount of time it will take you to lose your weight? Why not start today? With four weeks to go to the new year, you can be well on your way to losing those ten pounds, instead of starting the new year with extra to lose.

Some tips for a healthy holiday:

- Get moving: Find yourself tempted by goodies at the office or at home? Go for a quick walk or shoot a basketball for 15 minutes. The craving will pass and you will feel better about your decision.
- Put the temptations out of sight: Like anyone else, I’m tempted by sweets and unhealthy food. I find that when sweets are sitting out on the counter or in the front of the cupboard, I am more likely to reach for them than if I have to go looking.
- Stay away from the hors d’oerves: Finger-foods, cheeses, crackers, dips…all part of holiday celebrations. When you going to a party, eat a light snack prior to leaving the house and steer clear of the appetizers. It’s hard to determine how much you are eating and most of these foods are packed with calories.
- Limit your alcohol intake: Stick to light beer or red wine, and limit your drinks to one or two. Be sure to drink plenty of water.
- Be prepared: In any weight loss program, having prepared food and snacks on hand aids in success. It’s easier to make good decisions when they are easy.

Happy Holidays!

Get some fuel in your tank before a resistance training session!

Saturday, December 1st, 2007

There are a lot of factors that make a difference in the quality of your workout. Are you recruiting your muscles? Are you focused on your workout and not on other things? One of the biggest factors in the quality of my clients’ workouts is whether or not they ate prior to their workouts and what they ate.

If you eat the appropriate foods before you work out, your body can use the energy in those foods to support your workout, resulting in a stronger, more effective workout and enhanced endurance to “go the distance”.

Optimally, you are eating lean proteins and complex carbohydrates and vegetables every three hours or so during the day. If the last time you eat before you workout is a meal, you will want to wait one to one and a half hours to begin working out. If you eat a snack, such as a protein bar or shake, you will want to do so about 45 minutes prior to your workout. This will ensure you have enough energy to get through your workout without upsetting your stomach.

If you don’t normally eat prior to your workout, try introducing a high-quality protein bar or shake 30-45 minutes prior to your scheduled workout time and notice the difference in your energy and endurance.