One of the great traditions at Thanksgiving is the Thanksgiving meal. If you're like me, you eat all day until you feel miserable. Why do we do this? How did this act of gluttony become part of a holiday of giving thanks? Now, I'm not saying "pigging-out" every once in a while is wrong, but why do we sabotage our healthy habits for a full week of indulgences? How can we enjoy family, food and fun at Thanksgiving and keep from feeling miserable the entire time? Here are some helpful hints:
1. Don't make it Thanksgiving WEEK! Thanksgiving is one day out of the year. One meal out of the day. Do your best to eat your calories up until Thursday lunch or dinner. Then eat the traditional leftover turkey meal on Friday, then STOP! Pick back up with your calorie counting on Saturday.
2. Don't be a cow! For the one meal, sure, be a cow or pig or whatever barnyard animal you want to be. But, other than that, stay out of the kitchen. Don't be a grazer. This is my weakness. I love to eat constantly on Thursday and Friday because it's there. Get away! Do something busy, get out of the house, go for a walk, play on the Wii, take a nap, anything to stay out of the kitchen.
3. Don't eat what you don't like. Why would you want to gain weight on food you don't even enjoy eating? Just because it is sitting there doesn't mean you have to put it on your plate. If you think you might offend somebody by not eating the green bean casserole they brought, put a little on your plate, THEN DON'T EAT IT!
4. Get full on the good stuff. Eat the healthy stuff first, then eat a few bites of the big calorie items. Turkey (white meat), most veggies, fruit, cranberries, etc. fill up on these items. Then, go lightly on breads, casseroles, mashed potatoes and desserts.
5. Get active. Instead of sitting around all holiday long, get up! Thursday morning before the parades go for a family walk or do a local turkey trot. Before the Cowboys lose have a family football game in the front yard. Ladies, on Friday go shopping. You don't have to buy anything, just get out of the house (away from the food) and go walking around the malls. Surely all that dodging and fighting for items can burn some calories.
Thanksgiving is a time to be thankful for family, friends and health. Let's enjoy ourselves without being miserable the entire week.
Showing posts with label Fitness. Show all posts
Showing posts with label Fitness. Show all posts
Tuesday, November 9, 2010
Tuesday, October 19, 2010
Diet Myths Revealed
In this world of gimmick exercise equipment and fad dieting, it's very difficult to know what is "the best" way to lose weight and keep it off. It is also hard to know who to listen to and believe. Here are a few examples of some dieting myths that are out there.
1. Skip Meals to Lose Weight. Fact: Skipping any meal can cause your metabolism to slow down. You want the "fire" to be continuously stoked. Skipping meals is like letting that campfire die down. Never skip meals, especially breakfast; it is the most important meal.
2. Fad Diets Work. Fact: Fad diets rarely work and are usually too hard to stick to. Most people will lose weight initially, probably because they are simply doing something different. But, because most fad diets cut something (whether fat, protein or carbs) once it is reintroduced you crave more of what you have been missing.
3. Eating All Day Boosts Metabolism. Fact: Eating small meals throughout the day can keep your metabolism at a higher level. But the danger here is eating too many calories all day. If you are going to eat six meals throughout the day they must be small. For example, if you need to eat 1800 calories to lose weight, breakfast, lunch and dinner should be around 400 calories each and the three snacks need to be around 200.
4. Never Eat After 8PM. Fact: It isn't when you eat, but what and how much. Fat won't collect overnight. Your metabolism will take care of you, even at rest.
5. Certain Foods Can Burn Fat. Fact: No food can burn fat. Some, like caffeine, can speed up metabolism for a short time. The only way to burn fat is to put on lean muscle and increase your activity level.
As always, the best way to lose weight is to cut your calories and be more physically active.
1. Skip Meals to Lose Weight. Fact: Skipping any meal can cause your metabolism to slow down. You want the "fire" to be continuously stoked. Skipping meals is like letting that campfire die down. Never skip meals, especially breakfast; it is the most important meal.
2. Fad Diets Work. Fact: Fad diets rarely work and are usually too hard to stick to. Most people will lose weight initially, probably because they are simply doing something different. But, because most fad diets cut something (whether fat, protein or carbs) once it is reintroduced you crave more of what you have been missing.
3. Eating All Day Boosts Metabolism. Fact: Eating small meals throughout the day can keep your metabolism at a higher level. But the danger here is eating too many calories all day. If you are going to eat six meals throughout the day they must be small. For example, if you need to eat 1800 calories to lose weight, breakfast, lunch and dinner should be around 400 calories each and the three snacks need to be around 200.
4. Never Eat After 8PM. Fact: It isn't when you eat, but what and how much. Fat won't collect overnight. Your metabolism will take care of you, even at rest.
5. Certain Foods Can Burn Fat. Fact: No food can burn fat. Some, like caffeine, can speed up metabolism for a short time. The only way to burn fat is to put on lean muscle and increase your activity level.
As always, the best way to lose weight is to cut your calories and be more physically active.
Tuesday, October 12, 2010
Just Say No
Childhood obesity is at an epidemic level. Why do so many kids eat unhealthy foods and so much of it? Why do so many kids sit around and do nothing? Why are so many kids being diagnosed with childhood diabetes? Because parents cannot say "no" to their children. Parents need to stop treating their kids like their best friends and treat them like what they are - KIDS! We wouldn't let them play on the highway or do dangerous drugs, so why do we let them eat whatever they want and play video games and watch TV for hours. Let's make a change! Here are some suggestions:
1. Take family walks. What better way to talk and bond with our children than to walk or ride bikes with them.
2. Give them chores that are active. If they are old enough, have them mow the lawn, wash the car, sweep, mop, etc. Again, make it a family activity.
3. Limit TV, Internet and Video Games. Limit them to 1 or 2 hours per day; whatever you feel is best. Another way to do it is to make deals or trade-offs. One hour of activity for every hour of the other things. We need them to be active!
4. Include them in your workouts. If you do any exercising at home have your kids take part. They will learn from your example. If you don't exercise, start! If you show them how important it is to you, it will start to become important to them.
5. Do a "walk pool". If it is safe, have a group of kids in your neighborhood walk or ride their bikes to school together.
The bottom line is that it is the same for them as it is for us: burn more calories than you eat. They need to eat less and move more!
1. Take family walks. What better way to talk and bond with our children than to walk or ride bikes with them.
2. Give them chores that are active. If they are old enough, have them mow the lawn, wash the car, sweep, mop, etc. Again, make it a family activity.
3. Limit TV, Internet and Video Games. Limit them to 1 or 2 hours per day; whatever you feel is best. Another way to do it is to make deals or trade-offs. One hour of activity for every hour of the other things. We need them to be active!
4. Include them in your workouts. If you do any exercising at home have your kids take part. They will learn from your example. If you don't exercise, start! If you show them how important it is to you, it will start to become important to them.
5. Do a "walk pool". If it is safe, have a group of kids in your neighborhood walk or ride their bikes to school together.
The bottom line is that it is the same for them as it is for us: burn more calories than you eat. They need to eat less and move more!
Tuesday, September 14, 2010
Does God Care If We're Fat?
Hopefully you know the answer to this question is yes. God knows the number of hairs on our head (Matthew 10:30). He cares about every aspect of our lives. I truly believe God wants us to be healthy in every way. He wants us to be healthy physically, socially and especially spiritually.
Let's take a look at a few verses and see what God has to say about being healthy throughout His Word.
1 Corinthians 6:19-20 "Or do you not know that your body is a temple of the Holy Spirit who is in you, whom you have from God, and that you are not your own? For you have been bought with a price: therefore glorify God in your body." Two things I see from this well-known verse. First, Paul compares our body to a temple. A place where God is worshipped and where people take extreme care to make it look nice. Second, Paul says to glorify God with our body. How many of us glorify God with our body, whether it's what we look at, say or put into our bodies?
1 Corinthians 10:31 "Whether, then, you eat or drink or whatever you do, do all to the glory of God." Paul is a little more obvious with this one. "Whatever" we do should be for His glory. If we are constantly eating, without any thought of what it can do to our bodies, we are not glorifying God.
Galatians 5:16-17 "But I say, walk by the Spirit, and you will not carry out the desire of the flesh. For the flesh sets its desire against the Spirit, and the Spirit against the flesh; for these are in opposition to one another, so that you may not do the things that you please." What pleases us does not always please God. I see sexuality, a lust of the flesh, as being very similar to over-eating, also a lust of the flesh. If we cannot control our eating habits, how can we be expected to control other habits that separate us from all that God has to offer. The verse at the end says the things that we "please". The opposite sex can be "pleasing" to the eye, but there is plenty in the Bible to be said about lust. The sight of food can be similar when we give in to over-eating. The buffet is "pleasing" to us, but we do not glorify Him when it causes us to be lazy and tired.
This is just a very small sample of what God has for us in the area of over-eating. In some ways you can insert smoking, drunkenness, laziness, anger, etc. into the same points. If we are overweight, we cannot do the things for God and other people that we are capable of doing. How much more can we accomplish if we are healthy and full of energy. He may not care if we have "washboard" abs, but He definitely wants us to have a full and abundant life!
Let's take a look at a few verses and see what God has to say about being healthy throughout His Word.
1 Corinthians 6:19-20 "Or do you not know that your body is a temple of the Holy Spirit who is in you, whom you have from God, and that you are not your own? For you have been bought with a price: therefore glorify God in your body." Two things I see from this well-known verse. First, Paul compares our body to a temple. A place where God is worshipped and where people take extreme care to make it look nice. Second, Paul says to glorify God with our body. How many of us glorify God with our body, whether it's what we look at, say or put into our bodies?
1 Corinthians 10:31 "Whether, then, you eat or drink or whatever you do, do all to the glory of God." Paul is a little more obvious with this one. "Whatever" we do should be for His glory. If we are constantly eating, without any thought of what it can do to our bodies, we are not glorifying God.
Galatians 5:16-17 "But I say, walk by the Spirit, and you will not carry out the desire of the flesh. For the flesh sets its desire against the Spirit, and the Spirit against the flesh; for these are in opposition to one another, so that you may not do the things that you please." What pleases us does not always please God. I see sexuality, a lust of the flesh, as being very similar to over-eating, also a lust of the flesh. If we cannot control our eating habits, how can we be expected to control other habits that separate us from all that God has to offer. The verse at the end says the things that we "please". The opposite sex can be "pleasing" to the eye, but there is plenty in the Bible to be said about lust. The sight of food can be similar when we give in to over-eating. The buffet is "pleasing" to us, but we do not glorify Him when it causes us to be lazy and tired.
This is just a very small sample of what God has for us in the area of over-eating. In some ways you can insert smoking, drunkenness, laziness, anger, etc. into the same points. If we are overweight, we cannot do the things for God and other people that we are capable of doing. How much more can we accomplish if we are healthy and full of energy. He may not care if we have "washboard" abs, but He definitely wants us to have a full and abundant life!
Tuesday, September 7, 2010
Working Out...At Work?
One big excuse I hear all the time is that "I work too much, and have no time to exercise." Let me see if I can help you find the time to workout at work. I'll assume that most of you don't have the privilege to move constantly for their job like Aimee and I get to do. Many of you sit at a desk for a majority of your day. If this is the case, here are a few hints to make your day more productive for your waist-line:
1. Sit on an Exercise Ball
. Sitting upright on a exercise ball can strengthen your abs and help with your posture.
2. Set Your Watch
. Make your alarm go off every hour on the hour. At this point get up and move. Do several push-ups and crunches before you sit back down.
3. Take the Stairs. If you have a multi-level building, forget that there is an elevator and take the stairs for everything. If you have to go to the bathroom, go to a different floor.
4. Bring Your Lunch to Work. This is not only good for your waist-line, it's also a help for your wallet.
5. Do it the "Old-Fashioned Way". Instead of talking to all of your co-workers through e-mail, go walk to them and speak face-to-face.
6. Keep Workout Equipment Under Your Desk. Dumbbells
and bands
can easily be kept in or under your desk for a quick set.
7. Hands-Free. Get a headset
if you're on the phone quite a bit. While you are talking to potential clients you can do laps around your desk.
The biggest thing is to just keep moving. Research tells us that quality exercise is qualitative over the entire day. Make every minute count!
1. Sit on an Exercise Ball
. Sitting upright on a exercise ball can strengthen your abs and help with your posture.2. Set Your Watch
. Make your alarm go off every hour on the hour. At this point get up and move. Do several push-ups and crunches before you sit back down.3. Take the Stairs. If you have a multi-level building, forget that there is an elevator and take the stairs for everything. If you have to go to the bathroom, go to a different floor.
4. Bring Your Lunch to Work. This is not only good for your waist-line, it's also a help for your wallet.
5. Do it the "Old-Fashioned Way". Instead of talking to all of your co-workers through e-mail, go walk to them and speak face-to-face.
6. Keep Workout Equipment Under Your Desk. Dumbbells
and bands can easily be kept in or under your desk for a quick set.7. Hands-Free. Get a headset
if you're on the phone quite a bit. While you are talking to potential clients you can do laps around your desk.The biggest thing is to just keep moving. Research tells us that quality exercise is qualitative over the entire day. Make every minute count!
Thursday, September 2, 2010
Top Ten Calorie Burners
We all want to make the most of our time. Here is a list ranking 10 common exercises by how many calories you can burn in one hour (based on a 150 lb person).
10. Walking 4mph (Brisk).............352
7. Stationary Bike (Moderate).....493
7. Swimming (Freestyle-Slow).....493
7. Racquetball.............................493
6. Basketball...............................563
5. Step Aerobics.........................598
4. Jumping Rope.........................600
3. Stair Machine..........................633
2. Elliptical Trainer.......................760
1. Running (9 min mile).................774
By the way, if you take my BodyPump classes you can burn up to 600 calories in one class and in BodyCombat you can burn around 800 or so. So come to class if you're in Denton!!!
10. Walking 4mph (Brisk).............352
7. Stationary Bike (Moderate).....493
7. Swimming (Freestyle-Slow).....493
7. Racquetball.............................493
6. Basketball...............................563
5. Step Aerobics.........................598
4. Jumping Rope.........................600
3. Stair Machine..........................633
2. Elliptical Trainer.......................760
1. Running (9 min mile).................774
By the way, if you take my BodyPump classes you can burn up to 600 calories in one class and in BodyCombat you can burn around 800 or so. So come to class if you're in Denton!!!
Thursday, August 26, 2010
Top Ten Worst Restaurant Salads
So, you're going out to eat and you've decided to "eat healthy". Are you gonna choose a salad? You may want to think twice about that. There are some good ones out there, but there are also a lot of really bad ones. Here's the top ten worst salads that we found and how long the average 150 pound person would have to walk to burn it off:
10. Jack in the Box - Chicken Club Salad w/ Crispy Chicken Strips and Bacon Ranch
Dressing - 770 calories
1 hour, 55 minutes of walking
9. Carino's - Pecan-Crusted Chicken Salad - 920 calories
2 hours, 15 minutes of walking
8. Zaxby's - Zensation Zalad w/ Blue Cheese Dressing - 1020 calories
2 hours, 25 minutes of walking
7. Chili's - Grilled BBQ Chicken Salad - 1050 calories
2 hours, 30 minutes of walking
6. Chili's - Boneless Buffalo Chicken Salad - 1110 calories
2 hours, 45 minutes of walking
5. Applebee's - Pecan-Crusted Chicken Salad - 1340 calories
3 hours, 15 minutes of walking
4. On the Border - Grande Taco Salad w/ Ground beef w/o dressing - 1380 calories
3 hours, 25 minutes of walking
3. Chili's - Quesadilla Explosion Salad - 1410 calories
3 hours, 30 minutes of walking
2. Outback - Queensland Salad w/ Mustard Viniagrette - 1410 calories
3 hours, 30 minutes of walking
1. Jason's Deli - Taco Salad with Chili w/o salsa - 1972 calories
A WHOPPING 4 hours, 50 minutes of walking
Do you still want that "healthy" salad??
10. Jack in the Box - Chicken Club Salad w/ Crispy Chicken Strips and Bacon Ranch
Dressing - 770 calories
1 hour, 55 minutes of walking
9. Carino's - Pecan-Crusted Chicken Salad - 920 calories
2 hours, 15 minutes of walking
8. Zaxby's - Zensation Zalad w/ Blue Cheese Dressing - 1020 calories
2 hours, 25 minutes of walking
7. Chili's - Grilled BBQ Chicken Salad - 1050 calories
2 hours, 30 minutes of walking
6. Chili's - Boneless Buffalo Chicken Salad - 1110 calories
2 hours, 45 minutes of walking
5. Applebee's - Pecan-Crusted Chicken Salad - 1340 calories
3 hours, 15 minutes of walking
4. On the Border - Grande Taco Salad w/ Ground beef w/o dressing - 1380 calories
3 hours, 25 minutes of walking
3. Chili's - Quesadilla Explosion Salad - 1410 calories
3 hours, 30 minutes of walking
2. Outback - Queensland Salad w/ Mustard Viniagrette - 1410 calories
3 hours, 30 minutes of walking
1. Jason's Deli - Taco Salad with Chili w/o salsa - 1972 calories
A WHOPPING 4 hours, 50 minutes of walking
Do you still want that "healthy" salad??
Tuesday, August 24, 2010
4 Healthy Things You Should Be Doing....But You Probably Aren't!
There are many key healthy things we could be doing but may not know how beneficial they really are. I want to make you aware of a few of these; anything you can do to make your journey to a more fit you, the better off you will be.
Run Sprints This activity is a must. To be fit and healthy you must incorporate healthy eating, cardio activities and some kind of resistance training. Running sprints has similar benefits to cardio and weights. It increases your metabolism for a long period of time, builds leg muscles, improves endurance and aids in weight loss. If an injury keeps you from running, then do sprints on a bike, elliptical or other piece of cardio equipment.
Stretching or Yoga Some men see yoga as a woman's activity. I have done it and know how extremely difficult it is. It takes strength, balance and flexibility to do many of the poses and activities. Stretching and/or yoga has many benefits including reducing muscle tension, blood circulation, range of motion in joints, better posture, stress relief and injury prevention.
Eating Breakfast Breakfast is the most important meal of the day. Because of how busy we are in our country, when we get up to get ready for work or school, it is usually eating that takes a back seat. Breakfast is the fuel that gets the metabolism machine started. Other benefits include increased energy for morning tasks, keeps you from over-eating throughout the day and cuts your chances of heart disease and diabetes.
Drinking Water This is probably the most important of the four. Most of us drink other things besides water. Soft drinks, juices, sports drinks; we may even drink "healthy" drinks like milk. But, nothing should take the place of water. A normal-sized adult with any kind of activity level should drink between 70-90 ounces of water or four to five 16-ounce bottles. Let me give you just a few of the many health benefits:
1. Detoxifies your body
2. Reduces the risk of kidney stones
3. Lowers blood pressure and heart disease
4. Removes impurities in your skin
5. It's calorie free
6. Suppresses appetite
7. Protects joints
8. Protects our organs
I could go on and on. It seems like common sense, but it is not taken seriously enough. Drinking an above-normal amount of water is very important to your overall health and fitness levels.
There are other things that can be put on the list, but I would have to change the title. Seriously, add these four items to your healthy to-do list and it will benefit you right away.
Run Sprints This activity is a must. To be fit and healthy you must incorporate healthy eating, cardio activities and some kind of resistance training. Running sprints has similar benefits to cardio and weights. It increases your metabolism for a long period of time, builds leg muscles, improves endurance and aids in weight loss. If an injury keeps you from running, then do sprints on a bike, elliptical or other piece of cardio equipment.
Stretching or Yoga Some men see yoga as a woman's activity. I have done it and know how extremely difficult it is. It takes strength, balance and flexibility to do many of the poses and activities. Stretching and/or yoga has many benefits including reducing muscle tension, blood circulation, range of motion in joints, better posture, stress relief and injury prevention.
Eating Breakfast Breakfast is the most important meal of the day. Because of how busy we are in our country, when we get up to get ready for work or school, it is usually eating that takes a back seat. Breakfast is the fuel that gets the metabolism machine started. Other benefits include increased energy for morning tasks, keeps you from over-eating throughout the day and cuts your chances of heart disease and diabetes.
Drinking Water This is probably the most important of the four. Most of us drink other things besides water. Soft drinks, juices, sports drinks; we may even drink "healthy" drinks like milk. But, nothing should take the place of water. A normal-sized adult with any kind of activity level should drink between 70-90 ounces of water or four to five 16-ounce bottles. Let me give you just a few of the many health benefits:
1. Detoxifies your body
2. Reduces the risk of kidney stones
3. Lowers blood pressure and heart disease
4. Removes impurities in your skin
5. It's calorie free
6. Suppresses appetite
7. Protects joints
8. Protects our organs
I could go on and on. It seems like common sense, but it is not taken seriously enough. Drinking an above-normal amount of water is very important to your overall health and fitness levels.
There are other things that can be put on the list, but I would have to change the title. Seriously, add these four items to your healthy to-do list and it will benefit you right away.
Tuesday, August 17, 2010
Fitness Mistakes to Avoid
We see many people start an exercise program, but if they don't see results or if they get hurt they just quit. If "rookie" mistakes are avoided then results will be seen and chances of injuries can be reduced. Here are some common mistakes and how to fix them.
1. Hold On for Dear Life
If you have ever seen Jillian on the show Biggest Loser, you know she screams at the contestants for holding handles of cardio equipment. Holding on allows you to "cheat". If you need to hang on then you may be going too fast. Slow down so that you will feel comfortable being able to use your arms and not fall off the treadmill (or whatever you are on).
2. Heavy Hands
Walking with hand weights is very unnecessary and can actually cause injury. In fact, walking with hand weights causes you to compromise your stride. The added weight causes you to lean slightly forward which, in turn can put undue stress on your ankles, quads and shins. The result can be stress fractures which will sabotage all your hard work.
3. One Trick Ponies
Many beginners, especially women, think they will be fine if all they do is walk every morning. Yes, walking is a great way to get in some cardio every day. However, you are only helping one area of your overall fitness. You must do some weight-bearing exercises two to three days a week. We start losing muscle at age 30. Strength training builds lean muscle, which increases metabolism, burns more calories and strengthens bones.
4. Blah, Blah, Blah....
Many beginners quit what should be a lifetime love of fitness because they get bored of their routine. Don't get stuck in a rut and definitely don't do things you absolutely hate. I saw something in a book call it a "play"-out instead of a work-out. I love running. I love what it does to my body. I love how I feel when I'm done. I really loved the sense of accomplishment after I ran a half-marathon. Aimee hates running; she shouldn't do it. Whatever you do have fun! You will then do it forever.
5. Drinking Your Calories
Unless you are a high level athlete like Michael Phelps, drinking sports drinks are unnecessary and can actually cause you to gain weight. The rest of us just need good ol' out-of-the-tap H2O. On that note, make sure you are getting enough of the "good stuff". Muscles need water to contract and work properly. If you don't drink enough, you can actually get muscle spasms, tears or aches. You should drink before, during and after your exercise. Also, to keep from dehydrating you should be drinking water throughout the entire day.
If you believe you are not doing something correctly then ask us or look it up. There is no dumb question when it comes to your health!
1. Hold On for Dear Life
If you have ever seen Jillian on the show Biggest Loser, you know she screams at the contestants for holding handles of cardio equipment. Holding on allows you to "cheat". If you need to hang on then you may be going too fast. Slow down so that you will feel comfortable being able to use your arms and not fall off the treadmill (or whatever you are on).
2. Heavy Hands
Walking with hand weights is very unnecessary and can actually cause injury. In fact, walking with hand weights causes you to compromise your stride. The added weight causes you to lean slightly forward which, in turn can put undue stress on your ankles, quads and shins. The result can be stress fractures which will sabotage all your hard work.
3. One Trick Ponies
Many beginners, especially women, think they will be fine if all they do is walk every morning. Yes, walking is a great way to get in some cardio every day. However, you are only helping one area of your overall fitness. You must do some weight-bearing exercises two to three days a week. We start losing muscle at age 30. Strength training builds lean muscle, which increases metabolism, burns more calories and strengthens bones.
4. Blah, Blah, Blah....
Many beginners quit what should be a lifetime love of fitness because they get bored of their routine. Don't get stuck in a rut and definitely don't do things you absolutely hate. I saw something in a book call it a "play"-out instead of a work-out. I love running. I love what it does to my body. I love how I feel when I'm done. I really loved the sense of accomplishment after I ran a half-marathon. Aimee hates running; she shouldn't do it. Whatever you do have fun! You will then do it forever.
5. Drinking Your Calories
Unless you are a high level athlete like Michael Phelps, drinking sports drinks are unnecessary and can actually cause you to gain weight. The rest of us just need good ol' out-of-the-tap H2O. On that note, make sure you are getting enough of the "good stuff". Muscles need water to contract and work properly. If you don't drink enough, you can actually get muscle spasms, tears or aches. You should drink before, during and after your exercise. Also, to keep from dehydrating you should be drinking water throughout the entire day.
If you believe you are not doing something correctly then ask us or look it up. There is no dumb question when it comes to your health!
Thursday, August 12, 2010
Top Ten Reasons to Count Calories
10. Pen to Paper...All you need is a pen and paper or an iPhone app.
9. Technology Rules...Free online databases make it easy to find all kinds of foods,
even from restaurants.
8. KISS...Keeps It Simple, Stupid.
7. Results Don't Vary...If you do it consistently you WILL see results.
6. 100 + 100 = 200...If you're going to count something (i.e., points) you may as well
count calories. It's less math, just with bigger numbers.
5. Self-Control...It helps create a positive form of discipline in your life.
4. The Tortoise Wins...It's not a fad diet; it's the correct way to lose weight - slow
and steady.
3. Excessive or Lacking...It helps you realize how much is too much AND how much
is not enough.
2. Eat What You Want...You don't have to deprive yourself of your favorite foods.
1. MetaCheck...Blatant advertising coming! It's easy to personalize to YOUR body. All
you need to do is take our metabolism test. Contact us or look on our home page for
more information.
9. Technology Rules...Free online databases make it easy to find all kinds of foods,
even from restaurants.
8. KISS...Keeps It Simple, Stupid.
7. Results Don't Vary...If you do it consistently you WILL see results.
6. 100 + 100 = 200...If you're going to count something (i.e., points) you may as well
count calories. It's less math, just with bigger numbers.
5. Self-Control...It helps create a positive form of discipline in your life.
4. The Tortoise Wins...It's not a fad diet; it's the correct way to lose weight - slow
and steady.
3. Excessive or Lacking...It helps you realize how much is too much AND how much
is not enough.
2. Eat What You Want...You don't have to deprive yourself of your favorite foods.
1. MetaCheck...Blatant advertising coming! It's easy to personalize to YOUR body. All
you need to do is take our metabolism test. Contact us or look on our home page for
more information.
Wednesday, August 11, 2010
So You Wanna Be A Runner?
It is my belief that almost anyone can become a "runner". My goals when I began the transformation to a "runner" a year and a half ago were to lose weight and be able to run in a few races.
Let's take a look at how and why you too should get into running.
1. Running is a Great Way to Lose Weight
If you walk a mile you can burn about 70 calories; run a mile and you can burn about 100.
While these numbers vary depending on your weight and age, it's obvious you'll lose
faster by running. One reason running burns so many calories is because of the amount
of large muscles being used. By using these large muscles, you'll burn calories when at
rest while your muscles recover. Lastly, running gives you more energy to be able to
accomplish more in all areas of your life.
2. Anyone Can Run a 5K!
Why running a 5K is so great:
- Feeling of accomplishment when you cross the finish
- Meeting other runners
- Great way to raise money for a cause
- You usually get a pretty good t-shirt
Hints for running your first 5k...
- Don't run every day. If you try to go every day there's a greater chance of fatigue or
injury. Start with 20 minutes 3-4 times a week. As your endurance level increases,
you can up the time and/or mileage.
- Don't worry about pace or time. Once you've run a few 5K races you can start going
for a personal record. Until then try to make running straight for 30 minutes your first
goal. Be happy about any time for your first race. Passing the finish line is the best
part.
- Invest in some good shoes. Your feet are the most important parts of your running
effort. Take care of them. Don't go to a store where you can buy groceries to get your
first pair of running shoes. It is worth the money to get the only equipment you'll really
need. I suggest a specialty running store like Fleet Feet or Run-On, where trained
runners show you what kind of running shoe will fit your feet.
Example of an 8-week training program for your first 5k:
Mon Tues Wed Thurs Fri Sat Sun
Week 1 Rest 1.5 mi run Rest 1.5 mi run Rest 1.5 mi run 20-30 min jog
Week 2 Rest 1.75 mi run Rest 1.5 mi run Rest 1.75 mi run 20-30 min jog
Week 3 Rest 2 mi run Rest 1.5 mi run Rest 2 mi run 20-30 min jog
Week 4 Rest 2.25 mi run Rest 1.5 mi run Rest 2.25 mi run 25-35 min jog
Week 5 Rest 2.5 mi run Rest 2 mi run Rest 2.5 mi run 25-35 min jog
Week 6 Rest 2.75 mi run Rest 2 mi run Rest 2.75 mi run 35-45 min jog
Week 7 Rest 3 mi run Rest 2 mi run Rest 3 mi run 40 min jog
Week 8 Rest 3 mi run Rest 2 mi run Rest Rest 5K Race!
When's your first race??
Let's take a look at how and why you too should get into running.
1. Running is a Great Way to Lose Weight
If you walk a mile you can burn about 70 calories; run a mile and you can burn about 100.
While these numbers vary depending on your weight and age, it's obvious you'll lose
faster by running. One reason running burns so many calories is because of the amount
of large muscles being used. By using these large muscles, you'll burn calories when at
rest while your muscles recover. Lastly, running gives you more energy to be able to
accomplish more in all areas of your life.
2. Anyone Can Run a 5K!
Why running a 5K is so great:
- Feeling of accomplishment when you cross the finish
- Meeting other runners
- Great way to raise money for a cause
- You usually get a pretty good t-shirt
Hints for running your first 5k...
- Don't run every day. If you try to go every day there's a greater chance of fatigue or
injury. Start with 20 minutes 3-4 times a week. As your endurance level increases,
you can up the time and/or mileage.
- Don't worry about pace or time. Once you've run a few 5K races you can start going
for a personal record. Until then try to make running straight for 30 minutes your first
goal. Be happy about any time for your first race. Passing the finish line is the best
part.
- Invest in some good shoes. Your feet are the most important parts of your running
effort. Take care of them. Don't go to a store where you can buy groceries to get your
first pair of running shoes. It is worth the money to get the only equipment you'll really
need. I suggest a specialty running store like Fleet Feet or Run-On, where trained
runners show you what kind of running shoe will fit your feet.
Example of an 8-week training program for your first 5k:
Mon Tues Wed Thurs Fri Sat Sun
Week 1 Rest 1.5 mi run Rest 1.5 mi run Rest 1.5 mi run 20-30 min jog
Week 2 Rest 1.75 mi run Rest 1.5 mi run Rest 1.75 mi run 20-30 min jog
Week 3 Rest 2 mi run Rest 1.5 mi run Rest 2 mi run 20-30 min jog
Week 4 Rest 2.25 mi run Rest 1.5 mi run Rest 2.25 mi run 25-35 min jog
Week 5 Rest 2.5 mi run Rest 2 mi run Rest 2.5 mi run 25-35 min jog
Week 6 Rest 2.75 mi run Rest 2 mi run Rest 2.75 mi run 35-45 min jog
Week 7 Rest 3 mi run Rest 2 mi run Rest 3 mi run 40 min jog
Week 8 Rest 3 mi run Rest 2 mi run Rest Rest 5K Race!
When's your first race??
Monday, July 26, 2010
Fitness Myths Debunked, Part 1
1. Muscle turns to fat if you don't use it.
Muscle and fat are two completely different kinds of tissue. In the same way brain tissue is different from heart tissue, muscle cannot turn into fat! When you stop exercising, muscles get smaller and let fat tissue move into their place. Muscle mass increases your metabolic rate. Less muscle means you're going to gain fat if you're eating more and exercising less.
2. Crunches, or any other ab exercise, will get rid of a flabby belly.
We are all different. We store extra weight differently. The belly is where most of us lose it last. You can do 1,000 sit-ups or crunches every day and you won't burn enough calories to see your "six-pack". Abdominal exercises are only a small part. To get a flat stomach and reveal your abs, you need to cut calories and add exercise that increases heart rate. Don't trust infomercials that say _______ is all you have to do. Diet is the key.
3. Weight lifting causes women to "bulk up".
This myth makes women frightened to work with weights. Increasing lean muscle mass is essential to a woman's overall fitness. Weight management, bone density and a lean look are just a few benefits of increased muscle. Men have higher testosterone levels, which cause "bulkier" muscles. Women have low testosterone levels and have less muscle to bulk and build up.
4. Exercising on an empty stomach burns more calories.
This is the same as someone who eats very little to lose weight. To get maximum potential out of your body while working out it must be fueled properly. The risks of not eating enough for exercising are dizziness or light-headedness. To lose weight or have a good workout you must eat properly.
5. If you don't look "fat", then you don't need to exercise.
The truth is, it's not the fat you can see that can be harmful. It's the fat you can't see. An increased amount of fat around important areas, including vital organs, is very dangerous. Even if someone is perceived as "thin", exercise is essential for heart health. Exercise decreases the chance of heart disease, stroke and diabetes to name a few.
Muscle and fat are two completely different kinds of tissue. In the same way brain tissue is different from heart tissue, muscle cannot turn into fat! When you stop exercising, muscles get smaller and let fat tissue move into their place. Muscle mass increases your metabolic rate. Less muscle means you're going to gain fat if you're eating more and exercising less.
2. Crunches, or any other ab exercise, will get rid of a flabby belly.
We are all different. We store extra weight differently. The belly is where most of us lose it last. You can do 1,000 sit-ups or crunches every day and you won't burn enough calories to see your "six-pack". Abdominal exercises are only a small part. To get a flat stomach and reveal your abs, you need to cut calories and add exercise that increases heart rate. Don't trust infomercials that say _______ is all you have to do. Diet is the key.
3. Weight lifting causes women to "bulk up".
This myth makes women frightened to work with weights. Increasing lean muscle mass is essential to a woman's overall fitness. Weight management, bone density and a lean look are just a few benefits of increased muscle. Men have higher testosterone levels, which cause "bulkier" muscles. Women have low testosterone levels and have less muscle to bulk and build up.
4. Exercising on an empty stomach burns more calories.
This is the same as someone who eats very little to lose weight. To get maximum potential out of your body while working out it must be fueled properly. The risks of not eating enough for exercising are dizziness or light-headedness. To lose weight or have a good workout you must eat properly.
5. If you don't look "fat", then you don't need to exercise.
The truth is, it's not the fat you can see that can be harmful. It's the fat you can't see. An increased amount of fat around important areas, including vital organs, is very dangerous. Even if someone is perceived as "thin", exercise is essential for heart health. Exercise decreases the chance of heart disease, stroke and diabetes to name a few.
Thursday, July 22, 2010
Excuses are like...
…armpits. Everyone has them and they stink.
I believe that all of us are able to be in the best shape of our lives. We can do this no matter what age we are. I also believe that what keeps us from reaching these goals is our belief in ourselves. This lack of confidence leads to a lack of discipline, which causes excuses. Let’s go over some of the most common excuses and how we can overcome them.
1. I don’t like exercising….When most people think of exercise, they conjure up visions of hours on a treadmill or lifting heavy weights. The truth is anything that gives you an elevated heart rate for an extended period is beneficial. All you need to be “healthy” is at least 30 minutes of cardio every day and some weight-bearing activity 2 or 3 times a week. If you don’t enjoy the treadmill or gym-type activities try one or some of these: yoga, swimming, basketball, walking, dancing, tennis, skipping rope, bike riding, playing with the kids, etc.. Just move!!
2. I have no time….This is one of my least favorite phrases of all. There is always time to make yourself healthy. Here are some activities that may be in our way: working too much, being on the computer too much, or the one that affects me the most – watching too much TV. If you have time to watch “The Bachelor”, “Dancing With the Stars” or, dare I say it, a football game, then you have the time to get on the floor and do some push-ups, crunches and jumping jacks. The bottom line is that we must make the time. Get up a little earlier, go to bed a few minutes later, or even use some of your lunch hour to get your heart going.
3. I can’t afford a gym membership….First of all you should read some of our couponing posts to see how you can save enough for a membership. Just kidding! This one is similar to the first excuse. You do not need a gym to get a good workout. There are many activities that you can do in or around your home. As listed before, you just need to get your heart elevated. As far as weight-bearing activities go, there are hundreds of exercises that you can do right there in your home. Some of these are push-ups, crunches, squats, lunges, planks, triceps dips on the couch, etc.. If you need some more weight or a challenge you can buy a pull-up bar and a few dumbbells very inexpensively.
4. I don’t like writing calories….OK, you write in your checkbook. You do calculations for cooking. You write lesson plans if you are a teacher. You make reports at most other jobs. Many of these things can take hours. Writing down calories, especially if you do it for a while, can take just a few minutes. Counting calories is the most reliable way to lose weight. If you plan ahead it can be very easy as well. The night before, write down everything you plan on eating the next day; you will be prepared for any snack machine monster that attempts to grab you. Even if you underestimate calories in a lasagna you prepare, it will be better than not counting throughout the entire day. Look on our website, www.fitlif.com, to see some calorie counting websites. These include most restaurants. The bottom line is counting calories is easy, keeps you from overeating and helps you to have a plan.
5. When I start a program I feel overwhelmed and it makes me want to quit….As Americans we want everything to happen quickly and if it doesn’t work we just quit. Drive-thrus, microwaves, instant coffee, and the HOV lane are examples of our impatience. Technology has been great for our lives when it comes to having things quickly. However, when it comes to things like relationships, spirituality, academics, finances, and health and fitness we must take it slow. Immorality, divorce, credit card debt and obesity are all results of a society that wants results instantly. A good health and exercise program needs to start slow and be done over a long period of time. I would equate it to cooking a roast, not a microwave dinner. If you want to start a running program you wouldn’t start by training for a marathon that’s next month. I started by walking a mile, running a mile, walking a mile…. It took me a year to prepare for the half-marathon I ran. Most importantly, whether it is cardio, weights or a healthy eating plan, if you fail at any point keep going. No program is perfect. And no one individual is perfect. You will fail. Get back up and keep going.
Obviously there are many other excuses. Everyone has them and they all stink! No more excuses. Let’s all get up off the couch and start moving!
Running Too Hot!
Our first comment on our blog had to do with running in the heat. These Summer Texas days can get up into the triple digits. It can be very hard on your body if you are not careful. Here are some hints to deal with the heat:
1. Avoid It!
* If at all possible, run in the morning. It is worth waking up early to run at a “safe” time.
2. Start Slow
* If the afternoon or night are your only options, ease into it. Don’t make your first 5-miler be when it’s 100 degrees. It takes 10 to 14 days for your body to acclimate to the heat.
3. Water Works
* It may seem elementary, but, if you are going to tackle the Texas heat you must stay hydrated. Every pound that you lose on a run means that you sweated away 16 ounces of fluid. If you lose more than 2% of your body weight during your workout, then you are not drinking enough.
Recognize the Hot Spots!
1. Heat Cramps:
Warning Signs – spasms in the abdomen or extremities
Treatment - stop activity and slowly drink sports drink and/or water
2. Heat Exhaustion:
Warning Signs – heavy sweating, paleness, cramps, dizziness, headache and nausea
Treatment – call physician, cool beverages, cool shower
3. Heat Stroke:
Warning Signs – increased heartrate, confusion, anxiety, loss of consciousness, high core temperature
Treatment – immediate medical attention, cool the skin
Just remember, if you’re not training for a race that will be in the hot weather, there’s no need to push it. Run in the morning and stay hydrated!
Happy Running!
Top Ten Ways to Lose Weight
So, we’ve decided that Thursdays should be “Top Ten Thursdays” where we’ll give you our “Top Ten” list of the week. Some will be serious and some just for fun. This week is a serious one because we know it’s hard to lose weight and we’re here to help. We’re almost late, but, here we go…
10. Zzzzzzzzzz’s…Set a regular bedtime and regular waking time. Most experts say 7 to 8 hours for adults.
9. Sugar and spice may not be so nice…Cut back on your sugar and sodium intake. We’re not saying to deny yourself, but make sure that’s not where you get the majority of your calories. (I will always drink real Dr. Pepper!! -Aimee)
8. Mmmm, Beef…Protein is helpful in building lean muscle mass. Some good options would be nuts, lean red meat, beans, tuna and salmon.
7. Water Works…It may be the name of the water park here in Denton, but it’s so true. It helps with hydration, digestion, suppresses appetite and speeds up your metabolism.
6. Numbers don’t lie…Don’t be obsessed with the scale, but you should keep a point of reference whether it’s daily, weekly or even monthly. How you feel and the way your clothes fit are important, but seeing the numbers on the scale will keep it real.
5. Keep the fire burning…Your metabolism is like a campfire. When you leave it untouched overnight it starts to die out, so first thing in the morning you have to stoke the fire with breakfast. Then throughout the day you have to keep it going. Make your metabolism work for you by eating small snacks or meals all day.
4. Run for your life…It doesn’t have to be running, but do something that you enjoy that gets you moving everyday.
3. Pump it up…This includes you, ladies! Push yourself to lift heavier weight as long as you do it safely. You’d be surprised at how much you can lift if you just try. Lean muscle mass will actually make you thinner and not bulkier.
2. Plan for success…Menu planning, writing down calories, scheduling workouts, all are important to your weight loss. There is no quick fix, so get prepared for the long haul. If you fall off the wagon, jump back on NOW and don’t wait until “next Monday”.
1. Calories In vs. Calories Out…It’s all about basic math. There are many fad diets out there, but knowing how many calories your body burns is all you need to know.
Tell us your thoughts…
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