New Year. New You?

We are more than a week into 2011. Time does fly by! How are your resolutions holding up? Perhaps you promised yourself that you would finally quit smoking, stop eating fast food, begin an exercise routine, get your whole family to adopt a healthier lifestyle, or fit into those old jeans. So how's it going?
The most important part in setting a resolution, or a goal of any kind, is that you inform the people that you are around the most and are the most important to you. Also, write it down! When someone else knows what your goal is you are more likely to adhere to the changes that are necessary in reaching your goal. Without someone to remind you, encourage you, or compliment your good work you are likely to stray from the resolution path.
If you set a resolution that is drastically different from your current lifestyle (or let's be honest even a normal lifestyle post-holiday can prove to be a challenge) you might be feeling a serious urge to bend the rules or even break them completely and throw in the towel. Let this be know: the first two weeks in any sort of diet, fitness, sleeping, lifestyle change will be the hardest! The feelings of a semi-withdrawal from your old lifestyle begins to set in and you feel deprived and trapped. Also, there will be a lag in energy and the overall feeling of wellness that is expected to follow a healthy diet and fitness. The increase of energy, the increased metabolism, elation, and confidence will take at least 2 weeks. Your body has a learning curve! It's not used to change and it may be reacting in a way that makes you feel like being lazy or quit, but don't throw all your hard work away!
If the urge to quit is becoming more and more of an option then perhaps you should consider hiring a trainer or joining a class where you will be held accountable. Remember why you set this resolution in the first place. And now envision yourself completing the resolution/goal. Now that's something to look forward to!

Time Magazine's August Cover Says Exercise Does Not Lead to Fat Loss.

Time Magazine has stirred up a lot of conflict on the topic of weight loss and exercise since its August 9th article. There have been plenty of other blog posts and discussions on talk shows about the reality of the coupling of exercise and weight loss. As an exercise and healthy eating advocate I have my opinions of this topic.

John Clouds, the author of the Time article, suggests that exercise increases appetite, which in turn increases caloric intake and therefore creates a wash of weight fluctuation. He also claims that sitting on the couch burns 40 calories alone, while running for a half hour burns about 250 cals. which then has to be replenished with caloric intake to satisfy the hunger pangs created by physical activity.

These accusations are hindering the majority of the article's readers, more than likely causing them to take a sigh of relief that they no longer have to drag themselves to a gym once a week, or at least think about working out when all they have to do is, well, sit on the couch.

Pounds will not come off by sitting on the couch, for one thing. Another question that this raises is will the people who swear off exercise be eating the right foods and in the correct amounts to lose weight, or even more importantly feel satisfied?

Knowing that your daily caloric intake should not exceed a certain number, depending on your BMI, age, lifestyle, and goal of weight loss, people might begin to feel deprived from the foods they used to enjoy. This feeling of deprivation can, and often does, lead people to binge on high calorie foods in hopes of filling a craving. This craving is masked as indulgent food, but what the body is actually seeking is endorphins, the feel good hormone that is secreted during pleasurable activity, such as exercise.

Unlike the ongoing and almost addictive affects of exercise, indulging in forbidden foods will give you a sense of happiness (usually the sugar high if eating sweet foods) followed by a crash and sense of guilt. If you are not working out the only way to get back on track with your weight loss diet would be to deprive yourself, creating the same cycle.

Diet is well over 50% of a weight loss plan. If you were to go on a 25 mile bike ride, or go to an hour long group fitness class and then rush to the nearest Burger King for a Whopper, then you would be ruining your entire workout. In order to lose weight you must burn more calories than consumed. This is the law of thermogentics, and wouldn't you say that is pretty simple?

The healthy and beneficial foods needed to support an active life can be eaten in larger volumes (such as veggies) and the quantities of proteins, carbs, and fats will also increase with higher activity. You must eat all these foods in order to support your metabolism and the regeneration of your muscle fibers.

So this sounds like the more you workout the more you have to eat, right? Well, this is greatly based on the amount of time you are spending during a given daily workout. If you are working out for less than 60 minutes a day then your caloric intake does not have to increase dramatically because of this. Workout for more than 60 minutes and be prepared to amp up your calories in order to prevent exhaustion and bonking during your workout.

After a workout you have a 30 minute window to ingest at least 20 grams of protein for muscle recuperation. Also, to keep your metabolism at its peak you must eat more than 3 large meals a day. This will be the hugest part of weight loss. If you can eat 5-6 small meals consisting of a protein and a complex carbohydrate (such as fruits and whole grains) you will never feel hungry or deprived and your body will absorb the nutrients as it is intended instead of storing it as fat reserves.

If your goal is to lose weight don't just sit there on the couch. Go to the gym and figure out a healthy and maintainable diet regimen that you can stick with for life. If you are going to hirer a personal trainer tell him or her that your goal is weight loss and they will tailor a workout program specifically for your goal and lifestyle. That's what we are here for! Otherwise, we would only train athletes and weight lifters.

Bottom line, exercise will not only promote weight loss, but it will promote a healthy lifestyle. If you put time and effort into a workout you are less likely to ruin your day with a bucket of fried chicken. Being conscious of what you do and put into your body will stay with you for life.

Eat right and keep your body healthy with exercise! Every aspect of your life will be positively affected! I promise!

Bouncing Back From the Holiday Bulge

Holidays, for many people, mean copious amounts of rich and decadent foods, and alcohol paired with subpar physical activity. Going overboard for the holidays is nothing new to Americans, but what is the real reason behind it all? Why are we all eating and drinking like it is our own last supper?

Eating is a national pastime in America and a lot of us could be considered professionals. But this has to change! Changing how we act during the holidays may translate into how we act during all social gatherings throughout the year, not just the winter.

In most adult social environments alcohol and food are plentiful. They are a means to communication with the folks around us. So why is it all in excess? The alcohol intake, the fat percentage in the foods, the calories! Everything is there and available in spades...starring you down until you fold and indulge. This is not the way it has to be! With the right mindset you have the power to change your actions.

Another problem I believe American's have with their eating is that the food is not enjoyed to the fullest because it is being chewed twice, swallowed and then chases with another mouthful of equally rich food. There is no savoring and perhaps if we learned to put down the stop watch, chew our food, and enjoy the experience we would not feel the need to eat such huge amounts.

The Holidays are essentially over now, but in the future think about your behavior at parties and gatherings. It is your behavior that is causing the extra pounds to pile on in a short amount of time, not the food itself. Behavior is a learned trait and therefore it can be unlearned and traded for healthier choices.

Think you will be temped to go back to your same ways the next time you go to a party? Have a plan. Think about the carbs, calories, and sugar that is in your alcoholic drinks alone! Then think about the food you are planning on eating! It can take you one night to literally ruin two weeks of "being good" with physical exercise and healthy eating. Is it really worth it?

Fight the bulge! Tomorrow is another year...another day....and perhaps a new beginning, but only if you stick to it!

Don't Let Your Wii Fit Fool You!

Lots of people have either purchased or received the Wii fit over the past year (I have one and love it for its entertainment value), but don't let that little guy on the screen fool you by making you think that all the physical activity you need is right there in that gaming console.

The Wii fit is fun! But to expect to get an adequate amount of physical activity from these games is just unrealistic. Some people say that it is better than nothing, and sure that is true, but to give yourself the workout your body needs in order to make improvements and measurable changes you will need to step away from the Wii board.

If you like the Wii fit because it is fun, entertaining, and something you look forward to, consider joining a gym where there are group classes that would serve the same purpose in entertaining you, as well as getting your blood pumping. Such classes as Zumba (a latin dance class), Body Pump, Step Aerobics, Spinning, Kick Boxing, etc., should be on the same wave length as your Wii fit hula hoop competitions.

Working out in a group environment can be advantageous to many people because it is an extra push of competition. This is a good thing! Being competitive is not a negative, especially if you are going to use this to benefit your exercise routine. It is a lot easier to feel motivated to workout hard and consistently if you know there are people doing the same and expect you to be there. If working out by yourself sounds like an improbable activity, than a class is definitely for you!

So save the Wii for fun and head to the gym, the streets, the park, or the hills....anything to really get your heart rate up. And remember to workout for a minimum of 20 minutes! Plus, have fun!