Thursday, December 24, 2009
Remember it doesn't matter what you eat or how you train between Christmas and New Years.
It matters how you eat and train between New Years and Christmas!
All the best for 2010! YOU win in 2010!
Saturday, November 28, 2009
What research also shows us is that we don’t get nearly enough Omega 3 fatty acids in our diets. Food manufacturers tend to remove this from food because Omega 3 fats are susceptible to spoiling and they want to keep their foods fresh for as long as possible.
Many estimates say we consume more than 30 times more Omega 6 fats than Omega 3 fats.
Consuming large quantities of Omega 6 fats scientists believe may trigger inflammation, sensitivity to pain and thickening of the blood.
Click here to continue reading
Tuesday, October 27, 2009
Dr. Tabata is a Japanese fitness researcher. The Tabata Protocol was developed for Olympic caliber athletes. It consists of six to eight 20 second full speed sprints followed by rest periods of 10 seconds. Dr. Tabata’s study found that doing this kind of exercise 5 – 6 days a week increased both aerobic and anaerobic capacity at a greater level than an hour of endurance exercise.
The key to the Tabata Protocal is the rest periods. Conventional training suggests that a rest period should be 3 times as long as the period of work. But the Tabata protocol calls for a rest period that is half as long as the period of work. This gives a physical and mental break while keeping the intensity at a high level.
At boot camp, we have learned that you can apply the tabata protocol to almost anything. Tabata squats, tabata sprints, tabata, push-ups, tabata dips…well, you get the point! But apparently The Tabata Protocol can be influential in all aspects of life. Check out this article called Tabata My Job about working more efficiently.
Saturday, October 10, 2009
You joined boot camp for a reason, right? That reason can usually be translated into a goal. So what are your goals this month? Run with the fast group? 6-pack abs? Lose a size? How about just making it through the month? All of these goals require small steps in order to reach the prize. Take small bites out of these things. Step One: Decide to make it all your sessions this week. Then make a deal with yourself to make it to all week 2 sessions, and so on and so forth. Pretty soon, the month is over and you are running fast or showing off your baggy pants!
This article about setting a fitness goal reminds us that our goals need to be achievable. Setting short term goals like making it to boot camp every day gives us a sense of accomplishment before we reach the end result of losing 10 pounds. The sense of accomplishment you feel with the short term goals makes staying on track to reach the long-term goals easier.
This blog is for you. Tell the world your goals in the comments and we'll help you stay accountable. You can do this...whatever "it" is!
Have you come up with your Halloween costume yet?
Thursday, October 8, 2009
We're not an alarmist kinda people. Not at all. However, the statistics don't lie:
- Seasonal flu annually sickens 5-20% of the population
But there's no need for gloom and doom. Just read these 7 simple techniques that reduce your Swine Flu risk and you'll start feeling much better!
Monday, September 21, 2009
Since we are not scientists or a medical professional of any sort, we asked some of our nutrition experts for a little help on this topic.
Alisa, who doubles as a Registered Dietitian in her every day life, holds a Masters in Allied Health with an emphasis in Nutrition from Georgia State University. We also asked Justin, who is some sort of fancy scientist and just really smart when it comes to nutrition.
Alisa and Justin give us these helpful hints when it comes to which snack bars to choose:
- A bar is a good “in a pinch” snack, but should NEVER replace a meal.
- The bars should be all natural, organic and if possible should not have any high fructose corn syrup.
- When choosing a bar look for:
200 calories or less
8-10 grams of protein
30 grams of carbs or less
2-3 grams of fiber
3 grams of saturated fat or less
- The less saturated fat, the better. The saturated fat is usually due to the milk chocolate or any yogurt coating added to the bars. Saturated fat is the bad animal fats that we do not need a lot of, and most people eat too much. Dark chocolate is the best.
With these guidelines in mind, Alisa and Justin recommend the following:
-Prograde Bars - Packed with healthy fats your body needs and zero trans fats
No preservatives, Less than 200 calories so it’s THE perfect snack - Satisfies your chocolate craving with 100% Organic Dark Chocolate - Perfect (and safe) for kids and young athletes.
Three great flavors: Peanut Butter, Almond Butter and Spirulina
-Zone Perfect Fruitified bars (because they don’t have a chocolate/yogurt coating) – 190 calories, 14 grams of protein, 24 grams of carb (3 grams of fiber), 2.5 grams saturated fat
-Luna Toasted Nuts ‘n Cranberry bar (also no coating) – 180 calories, 10 grams of protein, 26 grams of carb (3 grams of fiber), 0.5 grams saturated fat
-Kashi Go Lean Crunchy! Bars – the Chocolate Almond flavor (some coating) – 170 calories, 27 grams of carb (5 grams of fiber), 8 grams of protein, 2.5 grams saturated fat
So remember, if you are “in a pinch” and need to eat a bar for one of your snacks, make sure you are following Alisa and Justin's suggestions to choose the best possible bar. This is especially important if weight loss is one of your goals, as some of the bars pack a lot of calories into very little space- there is a reason some of them taste like candy bars! Pay attention to the labels and find one you like that is also healthful.
Anytime you have any nutrition questions, feel free to post them to the blog where one of our nutrition experts can answer them for you. You can also check out the nutrition blog on a daily basis for recipes and tips.
Thursday, September 10, 2009
If you don’t have healthy and nutritious foods at home, it is going to be easier to slip up and “cheat.” That is why this article “Healthy Eating Begins at the Supermarket” makes sense. Think about it. If you are at the store and you are buying Twinkies and Oreos, then obviously when you get home, you are not going to have healthy foods to eat. But if you make the right choices while you are shopping, eating healthy will become a natural occurrence. If you surround yourself with the “right” foods, you won’t even have to think about what to eat.
So here are a few tips from this article that we thought were particularly important. One of the most important tips for healthy eating is to shop the perimeter of the store. The perimeter of the store is where you find all of the fresh foods. Your fruits, veggies, meats and seafood are all around the outside of the store. Are there exceptions to this rule? Yes, canned tomatoes are great to use while cooking, as are frozen veggies, but in general you can avoid the majority of the aisles in a grocery store.
Another great tip is to shop with a list. Plan out your meals and snacks for a few days and write down what you need. Shopping with a list will make you focus on the foods you really need and not the foods that you want. Making a list also cuts down the time you spend at the grocery store and can help save money since you won’t be buying all the unnecessary foods.
We hear a lot from our campers (especially the single ones) that they don’t like to cook at home because the food goes to waste. If you buy your fruits and vegetables a few days before they are ripe, there is less chance of them going bad. Then once you cook the foods, split the meal out into individual Tupperware containers. You can freeze these containers and have meals for the future when you don’t have time to cook.
When you are looking through the produce section, focus on the fruits and vegetables that are in season. Foods that are in season will often cost less and will always taste better. So do yourself a favor and stick to in season fruits and veggies.
There are a lot of other tips in this article. So check it out here. For our veteran campers, we know you have heard a lot of these tips before in one way or another. What changes did you make to your shopping habits that have helped you the most?
Wednesday, September 2, 2009
1) I'm So Excited!!
30 - 20 - 10
Vertical Leg Scissors
Do 30 of each, then 20 of each, then 10. Not enough? Build it back up! Do 10 of each, then 20, then 30.
2) Jump Rope
Grab a rope and see how many skips you can get in a minutes. Take 3/4 of that number and skip that many times each minute for 20 minutes.
So if you can skip 100 times in 1 minute. Then for each minute for 20 minutes, you need to try and skip 75 times. Try to complete each minute as fast as possible and use the remaining seconds as rest.
3) Grind it Out
Push ups on the wall
all the way down until 1+20
So start with 20 push ups on the wall and 1 wall jump. Then 19 push ups and 2 wall jumps.
4) Lunge Walk 400 meters (1 loop around a track)
Friday, August 14, 2009
The article was called “Why Exercise Won’t Make You Thin” (to read the article in full: http://www.time.com/time/health/article/0,8599,1914857-1,00.html)
Though there were a lot of things within the article that I found misleading or flat out incorrect, the article does bring to light some very important concepts that are critical for the general population to understand:
1.) Exercise WILL make you hungrier
There is no question here. Exercise, especially intensive exercise, ramps up metabolism and our body’s natural response to energy expenditure (calories burnt from activity) is to increase energy consumption (food intake).
However, being hungrier from exercise is not the culprit- choosing the wrong type of food following exercise is!
In other words, if our diets focus on lots of lean protein, healthy fats, and high-fiber fruits and veggies every 2-4 hours, then we will be able to squash our exercise-induced hunger and build muscle and burn fat from exercise like we intend to. These foods are proven to promote optimal health, performance, and body composition.
However, if you are are a carb addict (think lots of refined grains and sugars), exercise will only make you crave more carbs leading to intense feelings of insatiability throughout the day due to unstable blood sugar levels. Make no mistake about it- in this case, exercise will not only cause you to NOT lose weight, but most likely will cause weight gain.
Here’s the line we tell most people who come to us to lose weight for them to understand they key to the success they crave:
“If you want to bulk up, add size, and gain weight, be sure to eat plenty of starches and sugars. But if you want to be lean and muscular, swap the starches and sugars for high fiber fruits and vegetables, with a special emphasis on green veggies.”
It’s really that simple, which brings us to point #2…
2.) Exercise sans proper nutrition WILL NOT cause significant weight loss
Nutrition is without a doubt 80-90+% of the equation when it comes to weight management. Hormones govern fat loss and both exercise and nutrition impact your body’s hormone levels- positively or negatively depending on what type of exercise and diet plan you follow.
However, you can never wipe out poor nutritional habits with exercise- NEVER! In terms of diet, the hormone we must be most concerned about is insulin, a storage hormone that’s released in large amounts when consuming refined starches and sugars.
Not matter how hard you workout, if you are releasing insulin through the day with a high carb diet, you will be helpless to its fat-storing effects.
On the other hand, lean proteins, healthy fats, and high-fiber fruits and veggies do not significantly impact your insulin levels thus allowing you to preferentially burn fat and build muscle in conjunction with the right exercise plan, which brings me to point#3…
3.) Not all exercise is created equal
The aforementioned article failed to distinguish between different forms of exercise. It misleadingly uses the word “exercise” to refer to aerobic activity or any form of exercise of low to moderate intensity.
Well, we already know that aerobic training has zero effect on fat loss over dieting alone- many studies support this.
So this article should not be using aerobics as the marker for “exercise” and it’s impact on weight loss… it’s like taking a dull knife to a gun fight!
Furthermore, we know that high-intensity interval training (HIIT) burns 9x more fat than ordinary exercise (aerobic training) and actually builds lean muscle and elevates metabolism for up to 24-48 post-workout (please reference our most recent blog posts for a ton of interval workouts that fit the bill here)
In conclusion, study after study proves that when it comes to exercise for fat loss:
CARDIO SUCKS AND INTERVALS ROCK!
So this TIME magazine article missed the ball on the big picture here: When it comes to being lean, muscular, and healthy, the key is an integrated and research based diet AND exercise regimen- exercise alone simply doesn’t cut it!
PS- What are your thoughts about this article? Does this hurt or help the weight loss cause? Please share your mind by making a comment to this blog post below, thanks!
Wednesday, August 12, 2009
Anyhoo, onto the point of this blog. The place was hopping at 9am, with vendors passing out samples of homemade bacon, locally grown organic tomatoes, and of course the bread people were there, with the longest line, passing out their samples too.
Why are we such proponents of grass fed meats? Well, in case you don’t remember, check out these links: Grassfed basics, you are what your animals eat, choose grassfed! And YES, we are realists, and know darn well it’s not always available or accessible or even affordable to go grassfed, in which case just do the best you can.
If you have not heard the buzz on the street about the incredible new fruits and veggie mart let us be the first. It's called Blazer Street market, located at 15550 E. 6th Avenue, Aurora CO 80011. Located off of 6th and Chambers in the old Cub Foods store. One bootcamper states, "I was able to purchase 27 of our Fathers most divine earthly pleasures for under $25.00: The juiciest of juicy heart shape black cherries only $.99 a pound...gtfoh!!! 3 pink lady apples for $1.00, WHAT! And 2 bunches of spinach for $1.00, mustard greens for $.69 a bundle....SHUT UP! So check it out my fine friends in fitness. It's only open from Thursday to Sunday, 10am to 8pm-it's what's up!!!"
Next weekend we strongly encourage you to go check out these Farmer's Markets - the assortment of locally grown veggies they have available this time of year is fantastic (that is of course if you aren't harvesting such things from your own garden source!)...
Tuesday, July 28, 2009
Here at Rialto Wellness we really want you to succeed. But how do you define success? It is different for everyone. Do you measure success by fitting into those “skinny jeans” that we all have? Do you want to run a 5k? Win a 5k?! Improve your PT results? Lose a few pounds? Whatever your goal, Rialto Wellness Boot Camp is a great way to get started or move to the next level.
Have you set a goal for yourself? We want to hear about them! Our instructors are here to help hold you accountable. They hold you accountable for what you eat and for making it to camp. Now they want to help you to attain your goals. Setting a goal and determining how you are going to achieve that goal is an important part of any fitness routine. You have already started working out and have probably heard some success stories from other boot campers. Now it is time to write your success story.
When setting your goals it helps to determine what results you expect. If you want to lose 10 pounds, losing the weight is the end result you are expecting. But it won't happen if you don't do the right things with exercise and nutrition, so you have to break it into actions that support that goal, such as making it to boot camp every day, writing down everything you eat (and not listing wine as "grapes"), and watching your portions. All these little action steps are necessary to get you to that end goal!
The same goes if your goal is to get faster. If you want to decrease your run time by 45 seconds during the month, you should push yourself every time you run, whether it be hills, sprints or just running from point to point. Set a goal of passing someone in front of you every time, or of remaining at the front of the pack. Those little bursts of speed throughout the month will get your body accustomed to the higher level of effort.
This article about setting a fitness goal reminds us that our goals need to be achievable. Setting short term goals like making it to boot camp every day gives us a sense of accomplishment before we reach the end result of losing 10 pounds. The sense of accomplishment you feel with the short term goals makes staying on track to reach the long-term goals easier.
The article also mentions that keeping a record of your goals is important…so instead of keeping it to yourself, blog about your goal!
Monday, July 13, 2009
By Harvard Health
We seem to get more mail about calcium than any other nutrient. The questions and comments vary, but many reflect the same exasperation. On the one hand, we've been told to take calcium pills to keep bones strong, prevent osteoporosis and reduce the risk of fracture.
On the other, information seems to keep popping up that calls into question the value of calcium — and even suggests that large amounts might be counterproductive. Throw in the occasional query about calcium absorption and which calcium pills to take, and the mailbag — or, more literally, the e-mail inbox — gets full.
Here are some of the questions we get most often:
Q:How much calcium should I be getting?
A: The official recommendation is 1,000 milligrams (mg) a day for adults ages 19 to 50 and 1,200 mg for those past the half- century mark. Those amounts include calcium from all sources: dairy products, other food and drinks, and calcium supplements. But there's a dissenting point of view that 600 mg to 1,000 mg a day is sufficient, perhaps even more healthful. Dr. Walter C. Willett, chair of the Harvard School of Public Health and a member of the Health Letter's editorial board, is a leading voice among the dissidents.
Q: How much calcium am I getting if I don't take a supplement?
A: A reasonably good diet that includes some fruit and vegetables provides about 200 mg to 300 mg daily — and that's without any dairy products. A cup of milk adds another 300 mg, and the typical serving of many dairy products provides 150 mg or more (cheese lovers should go for the hard stuff — it has more calcium). So a well-rounded diet with some servings of milk and dairy products puts you well into the neighborhood of 600 mg to 800 mg a day.
Q: And what about the supplements — which type should I take?
A: This presupposes you should be taking a calcium supplement, but we'll deal with that question below.
Most calcium supplements are made with either calcium carbonate or calcium citrate. Calcium carbonate needs stomach acid to be absorbed, so if it is the source of calcium in your supplement (you may need to read the fine print) it's best to take it just after a meal. Calcium citrate isn't as dependent on stomach acid, so it can be taken any time. People taking medications that reduce stomach acid — such as the proton-pump inhibitors (Prevacid, Prilosec) or the H2 blockers (Tagamet, Zantac) — should take a calcium citrate supplement because lower amounts of stomach acid mean they won't absorb calcium carbonate properly.
The big advantage of calcium carbonate over calcium citrate is that it contains twice as much calcium. The labels on the bottles sometimes make it seem like both kinds of tablets provide the same amount of calcium, usually 500 mg to 600 mg. But that's the amount of calcium per "serving" and if you read the label you'll see that the serving size for the calcium citrate supplements is usually two tablets, but for the calcium carbonate supplements, it's just one.
It's a waste to double the serving size. The body can absorb a 500- or 600-mg dose, but more than that and absorption becomes inefficient. You'll get about the same amount of calcium by taking 1,000 mg as you would if you stuck with the 500 mg or 600 mg.
Harvard Health Letter: mailto:email@example.com.
Friday, June 26, 2009
At the end of the day, no matter what anybody says about MJ- NOBODY put on a better performance than him… NOBODY!
And nobody had more hits… he was truly the greatest entertainer of all time.
Thanks for the memories Michael and rest in peace…
Our hearts go out to the family and friends of the Farrah Fawcett & Ed McMann Families for their loss.
Thursday, May 28, 2009
Monday, May 25, 2009
We want you to have fun and enjoy the holiday weekend, but don't throw away all the hard work you have done the past few weeks. Be mindful of what you are eating and try to get in some exercise.
Need some ideas for at home workouts? Check out the example below:
Repeat 3 times
40 Hip Thrusters (lay on your back in a sit-up position, feet up on a chair/stool & arms at your side. Keeping upper back gently pressed into the ground, squeeze your butt & lift your hips so your body is in a line from knees to shoulders. Keep your belly button pulled in towards your spine. Hold for 1 second & lower... repeat)
40 Side Plank Crunches (side plank position on your elbow, lower hips towards the ground but don't touch & back up to plank position. 20 "lower & lift" per side.)
40 Supermans (lay on belly, at the same time pull your chest & knees off the ground, lower & repeat)
The two exercises we don't recommend is the 12-oz. can curl or the constant motion of opening the mini bar. :-) Good luck!
Wishing you a safe and happy Memorial Day!
Friday, May 1, 2009
Friday, April 17, 2009
- Wear shoes that will give you proper support: walking shoes, cross-training shoes, or running shoes. And choose synthetic athletic socks over cotton ones because they wick away moisture and keep your feet dry and blister-free.
- Begin each session with a short walk at a slow or moderate pace. This allows your muscles to warm up before you start doing your intervals.
- Be mindful of maintaining good posture while you're walking.
- Hold your abdominal muscles in tight.
- Keep your chest lifted and your chin parallel to the ground (leading with your chin while walking can result in neck and back pain).
- With each step, strike the ground from heel to toe and feel your buttocks(glutes) contract. This will help strengthen your buttocks and the backs of your legs as you walk.
- Wear a watch or carry a stopwatch to keep track of time so that you can complete the designated number of intervals per session in about 20 minutes.
- Remember that doing a little is better than nothing. Do what you can at first, and then gradually increase your periods of intensity and total distance.
Once you've mastered interval training and enjoyed the results, you may be tempted to push yourself to do even more. Don't do so, as your body needs to rest and recover on alternate days of the week.
On the days that you're not doing higher intensity interval training, be sure to do a 15- to 20-minute recreational walk when you have the time.
Tuesday, April 14, 2009
Thursday, April 9, 2009
A recent survey by the Leopold Center for Sustainable Agriculture found that more than two-thirds of respondents somewhat or strongly agreed that local food is better for their health than food that has traveled cross-country. Eating locally grown foods has become the latest trend in our battle to eat better and live healthier lives. So what is this movement all about?
What is the concept of eating locally grown?
According to Erin Barnett, director of LocalHarvest.org, "Eating local' means different things to different people, depending on how 'local' is defined." Some define locally grown as within a 100-mile radius of where they live. But the overarching concept is that you purchase and eat foods produced close to home. "You might be able to get eggs raised just five miles down the road, but cheese from the state next to yours. Both choices take the food's geographical origins into account, and that is the decision-making tool at the heart of eating locally grown," says Barnett.
Why buy local?
"It often means getting fresher food," says Urvashi Rangan, Ph.D., senior scientist and policy analyst at the nonprofit Consumers Union. The main reason, according to Rangan, is that it hasn't been trucked thousands of miles so there's less time for food to spoil. But there are even more advantages to local food production. It saves on gasoline and reduces pollution from transporting food (which can help to reduce global warming), and, in many cases, it supports smaller-scale farmers, says Rangan.
Is it difficult to eat locally grown foods?
Variety and balance are two key elements of a healthy diet. Trying to eat 100 percent local is difficult, impractical and can limit or eliminate some whole nutritious foods," says Laura Pensiero, R.D., a chef and nutritionist in Rhinebeck, N.Y. Her approach: Eat local when possible.
Is it easier to buy locally grown foods in particular areas?
Certainly it is easier to buy fresh local produce in areas of the country with long growing seasons. But even in your region's off-season, you may find an excellent variety of pasture-raised meats, or milk from family-owned dairies, or honey, or particular nuts, or seafood. Also, there are many crops that can be stored and/or grown in the winter.
Are there studies that show that locally grown foods are more nutritious?
Not exactly, as a study like that would be difficult to do. Absolute nutrient content has so many variables, such as soil fertility, ripening times, etc. However, research does show that produce picked at its peak has the highest nutrient content. Once picked, fresh produce will gradually start to degrade.
Isn't eating local restrictive, repetitive and boring?
Not necessarily. According to Rangan, the varieties of any one kind of local produce can be even more diverse than what you would find at a typical supermarket. In fact, people who buy at the supermarket get the same selection 365 days a year. It gets boring to look at that same array. You end up eating the same spuds, broccoli, apples and pears.
What about my morning coffee?
Well, coffee is not grown in the continental United States. However, there are other labels you can look for to support sustainable farming practices, says Rangan. She recommends looking for coffee and other products with the words organic and fair trade on the label.
Is it more expensive to eat locally grown foods?
Typically, you can join a food cooperative or a Community Sponsored Agriculture program (where you support a local farm and get shares of the produce), and the costs are very reasonable. Also, if you shop at your local farmer's market (straight to consumer from the farm), the food may be even cheaper than in the supermarket because you are buying direct, without the middleman.
Does eating locally grown take an enormous amount of time?
Greenmarkets and Community Sponsored Ag programs offer easy ways to access locally grown foods. Also, how about sharing a program with neighbors and alternating pickups? You can start a cooking club, alternating cooking nights with friends and neighbors. If you're interested in sustainable food production, conserving oil, polluting less, and supporting local farmers, then the effort to do those things may be worth it to you.
Does locally grown mean better quality?
According to Susan Moores, M.S., R.D., a spokesperson for the American Dietetic Association, "It can, but much hinges on growers and their farming/production practices." Local can and does mean wonderful things, but it's not an assurance.
Does locally grown mean organic?
No, these are two separate concepts, says Barnett. Some local food is organic, but certainly not all. However, according to Moores, "Many farmers producing great foods have opted not to become certified as organic, yet their practices are stellar." Still, the best combination appears to be both organic and locally grown foods.
How do you get started eating locally grown?
Take a look at LocalHarvest.org, which offers a national online directory of farmers who market their goods directly to the public. Other resources:
www.ams.usda.gov/farmersmarkets (4,385 farmers markets)
http://www.eatwellguide.org/ (fresh food listings)
http://www.foodroutes.org/ (information and news)
http://www.sustainabletable.org/ (recipes and tips)
Tuesday, March 31, 2009
Thursday, March 5, 2009
- If you are messy and your home is cluttered with newspapers, mail and other items, you are exposing your family and pets to dust, chemicals and other harmful toxins on a daily basis. If everyone is sneezing and has watery eyes, it's time to clean up the mess and breathe easier.
- Shop for natural cleaning supplies without strong chemicals for your home at a health food store. Many people are allergic to common household cleaners and do not even realize it.
- Cleanse your body with the seasons. Just as your car needs a tune up and oil change occasionally, so does your body.
Do you detox? If so, how?
Monday, March 2, 2009
Monday, February 23, 2009
Monday, February 16, 2009
Can't make it to the gym? Try jumping rope. Jumping rope is great exercise and can be really intense. Try to keep up with the man in the video while you are jumping rope!
Watch the Jump Roping Man!
Friday, February 13, 2009
Wednesday, February 11, 2009
Friday, January 30, 2009
Speaking of results, it is time for another spotlight on a boot camper who has achieved great results, and if these results don’t make your friends want to join, we are not sure anything will!
Read her inspiring story below:
Prior to boot camp, fitness was never a priority in my life…I was missing the “fitness gene” and I was cool with that. I had never been a small person and I had come to accept that I never would be.
I occasionally went to the gym but I never really liked it. I even had a personal trainer once who said he’d help toward my secret goal of running the Boulder Bolder Race one of these days, but mostly he was just someone to chat with while I worked out. I conveniently tricked myself into believing that clearly God (or maybe it was Little Debbie) made my body a certain size and shape for a reason and that was fine by me.
In the summer of 2008, a good friend told me about her husband’s experience in a Rialto Wellness boot camp. It sounded like a lot of hard work but he actually loved it and had a lot of fun. I had heard of boot camp before, had been invited, and even watched my boss at work achieve some great results from boot camp. But quite frankly, it sounded like torture from most people so I never seriously considered signing up.
Then it occurred to me that maybe the reason I never liked exercising before was because all the exercise programs I had tried were missing the element of FUN. I decided to try boot camp out and if I didn’t like it – no biggie, a little hard work wouldn’t kill me and I didn’t really care about fitness anyway, right?
Shocking as it was to my family and friends, I signed up for a Rialto Wellness boot camp in July, 2008. Those first few weeks were TOUGH! Getting up at 5:15 am was a challenge in itself! I distinctly remember apologizing to the instructors during the run on the 1st day because I couldn’t run 1/4 mile without walking! And push-ups?? FORGET IT! But I stuck with it and as the month went on, and I became less sore, it actually did become fun! Of course there were days when I HATED jumping rope or burpees or running up that hill on the way home, but all in all I couldn’t believe how much laughing I was doing before 7am and I had been sleeping through it for so long!!
Before I knew it, the first month was over and I had cleaned out most of the “poison” from my fridge, traded in my daily pop-tart for healthier options, lost an inch off my waist, lost 6 lbs and taken 1:48 off my run. Pretty cool….but what struck me most of all was how encouraging all the instructors and other campers were and how much fun we were all having…I WAS HOOKED.
I kept coming back for the fun, but I continued to see real, measurable results which surprised me. In September, I was challenged to try the Maximize Your Metabolism Meal Plan for 7 days as my nutritional goal for the month. It actually took me more like 14 days to figure out the whole method of measuring my food, but it has now become a lifestyle for me. I can’t say I’m 100% all the time, but you’ll much more likely find me eating a healthy meal or snack than not these days.
Seven months in, I’m having even more fun than ever before! I have a ton more energy and confidence and have found an exercise program that I truly LOVE, which I never thought would happen. So far I’ve lost 37 lbs., 7 inches off my waist and gone from pants size 14 to 8. I even ran two 5k races over the last couple of months. And knowing I’ve achieved these results with good old fashioned hard work, determination AND FUN makes it so much sweeter!
But stay tuned – there’s more to come. My current goals are to continue to improve my push-up form and I still want to get in a pull-up. And maybe…just maybe I’ll even work up to running the Boulder Bolder Race this year!
Special thanks to all the Rialto Wellness Instructors and Campers who have given me so much wise advice, encouragement and entertainment! Seriously – you have completely changed the way I think about exercise and eating forever.
I HEART RIALTO WELLNESS!
We heart you too! So glad to have you in the Rialto family. Congratulations on your tremendous results, you look fantastic!!
Have you and your friends signed up for boot camp next month? If your friends are still hesitant to sign up, tell them to read today's blog. If her results don't convince them to join, then we don't think anything will!
Wednesday, January 28, 2009
Meat Type (3.5 ounce serving)
3.2 Total Fat(g)
1 Saturated Fat (g)
29.7 Protein (g)
White meat with skin
7.4 Total Fat (g)
2.1 Saturated Fat (g)
28.5 Protein (g)
186 Calories (g)
7.2 Total Fat (g)
2.4 Saturated Fat (g)
28.4 Protein (g)
Dark meat with skin
220 Calories (g)
11.5 Total Fat (g)
3.5 Saturated Fat (g)
27.3 Protein (g)
Turducken, dark meat
187 Calories (g)
8.6 Total Fat (g)
2.8 Saturated Fat (g)
27.4 Protein (g)
Turducken, light meat
161 Calories (g)
4.9 Total Fat (g)
1.5 Saturated Fat (g)
29.4 Protein (g)
280 Calories (g)
16 Total Fat (g)
1 Saturated Fat (g)
24 Protein (g)
While dark meat does contain a few more calories and fat, it also contains a considerable amount of iron, so go ahead and eat that drumstick you crave. Keep in mind that the skin contains a ton of calories and fat, so feel free to indulge a little, but don't go overboard. As for the Tofurkey, we've surprised to see that it contains so much fat and calories. At least it's low in saturated fat.
Enjoy whichever protein you choose, but remember that these numbers don't include stuffing or gravy on the side. So if you want to save room for a slice of grandma's famous pumpkin pie, limit the turkey fixings.
Tuesday, January 27, 2009
If you are like most people, you sit at a desk all day. This increases your risk for obesity, back pain, poor posture, and a slew of other problems. And you may have noticed that after a tough morning at boot camp you get stiff pretty quickly too!
It doesn’t have to be that way. You can work some exercise into your schedule to counteract the effects and maybe burn a few more calories at the same time! We should already be stretching throughout the day, but there’s more you can do as well. Need to talk something over with a colleague? Take a walk around the block while you do it. Or just bring in a stability ball to sit on instead of a chair – its great for the abs!
There is a new trend going around…but you might have to get your employer to fork over some cash for this one. Some people are exploring the new world of Treadmill Desks. Companies are now selling a traditional treadmill with a desk attached for your computer, phone, and anything else you might need. Walking at a slow pace while working can burn an extra 350 calories per day!
If a Treadmill desk is not in your budget this year there are many other exercises you can do at work. Check out this article for some great ideas for exercises you can do right at your desk. Our favorite is “The Magic Carpet Ride”. What’s yours?! Any other ideas for exercising at your desk or workplace?
Thursday, January 22, 2009
Have a Fit Day!
Tuesday, January 20, 2009
Friday, January 16, 2009
Many studies have been conducted related to sleep and exercise performance. Needless to say, it has been found that if you are not getting an adequate amount of sleep every night, your exercise performance will suffer. Also, with the lack of sleep, your body’s need for rest and recovery will increase and your risk of injury may be higher.
The weight loss (or lack thereof) connection has been proven as well. An article that just came out in the January 2009 issue of the American Journal of Clinical Nutrition took a look at sleep and snacking. It was a small study that let the same group sleep for 5.5 hours or 8.5 hours per night, each for two weeks.
When the group was sleeping for 5.5 hours per night, they ate approximately 220 more calories from snacks, particularly during the hours of 7pm to 7am. And a greater percentage of their calories came from carbohydrates when they slept 5.5 hours per night. Looks like getting adequate sleep may help you stick to your eating plan and keep from turning to snacks for an energy boost.
And if that’s not enough to convince you that adequate sleep is important, studies have also shown that sleep deprivation strongly impairs human functioning overall. And depriving your body of sleep causes hormonal changes that mimic the effects of aging. Surely you don’t want to feel/look older!
We know you’re working hard to achieve your goals, so make sure you get enough sleep so you aren’t sabotaging your efforts.
Have you noticed a difference in your performance at boot camp when you don’t get a full nights rest? Have you changed any of your daily routines to allow for more sleep?
Sunday, January 11, 2009
So clean out your refrigerator and go shopping for good food choices. It is much easier to stick to a nutrition plan if you surround yourself with good food choices. That is probably pretty appealing to some of you right now if you’ve been indulging a lot over the holidays! Not sure what you should be eating? Ask an instructor or post your questions to the blog. We have experts in the nutrition field who can help.
During the month there are some important things to remember.
1) It is January and it can be very cold at 6am. Please check the weather the night before camp and make sure you are dressed appropriately.
2) We know that new shoes can be expensive. But getting new shoes can help prevent injury. You really should have a pair that is less than 1 year old, even if you haven't worn them very much! We don’t want you to throw away your money so take care of your shoes! so clean them!
3) It has been proven that people who write down what they eat on a daily basis lose more weight then those that do not. So use those log books. We are here to help you make good choices, but you have to take the first step of logging every thing that you eat.
4) Please take care of yourself this month. If you pull a muscle, do not stretch it (if you stretch, you are just adding more micro tears). Relax and get ice on it ASAP. And remember, RICE, Rest, Ice, Compression, and Elevation. That’s right…it says REST! Sometimes you may need to take a day or two to allow your injury to heal. But this doesn’t necessarily mean you can’t exercise at all. If you twist your ankle and can’t run or jump, head to bootcamp. The Rialto instructors will help you modify workouts or come up with exercises you can do that will allow you to get a great workout without further aggravation to your injury.
5) If you bring water bottles, gloves, towels, or anything to bootcamp, they should leave with you! Also be mindful of your surroundings.
Have Fun this Month!!
Friday, January 9, 2009
- Again, you receive 10.9% off all Prograde products.
- It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST.
- Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.
- The coupon code you enter at checkout is: 012009
- The website is http://rialtowellness.getprograde.com/
- If you want to check out the VGF25+ we've been telling you about go here: http://rialtowellness.getprograde.com/vgf
Here's to your health!
Do some soul searching today. Do you really want to be one of those people that thinks about their health AFTER they've lost it?
If your nutritional plan needs a boost be sure to check out Prograde's 10.9% off sale at http://rialtowellness.getprograde.com/
Thursday, January 8, 2009
Tuesday, January 6, 2009
Monday, January 5, 2009
- "I must be thin." This creates desperation, which undermines a healthy long-range approach to sensible eating. Also, perfectionism pervades this thinking.
- "I must eat until sated." Early humans lived in an environment in which food resources were scarce. While our ancestors had to hunt down squirrels and eat them, we can supersize a Whopper meal and skip the workout.
- "I need immediate results." The demand for immediate improvement undermines commitment to a long-term goal. We think, why bother eating healthfully, when the reward is far off? But dieting requires present-moment frustration and self-denial with little immediate reward.
- "I need comfort." People eat to avoid feelings of loneliness, depression and anxiety. Fatty and sugary food provides immediate comfort and distraction from other issues. Resolving some of these problems may help you overcome poor eating habits
- "It's intolerable to stick to a diet." This thinking renders you helpless. People who are easily frustrated want easy solutions. We're seduced by fad diets because they appeal to that immediacy. Yet people who rely on fads suffer high failure rates. When you diet with the short term in mind, you don't learn strategies that require patience and persistence.
Thursday, January 1, 2009
2009 is going to be a GREAT year!
You know how we know?
We're going to be by your side, and we're going to help you get healthy, no matter what.
Each year we seem to get more serious about our fitness and rehabilitation career...
but work seems like so much more fun than it used to.
In part, we believe we have you to thank.
We're ready to set some records in 2009 - are you with us?
Here's another workout Exercise:
Body Weight Circuit B
Squats (Hands behind the head) x 15
Push Up x 15
Diagonal Lunge x 10 (each leg)
Side Plank (Hold 30 seconds)
In and Out Step x 20
Repeat 4-6 times or until you have reached 20 minutes to complete this circuit.
Remember to STRETCH after each workout!
Have a great day (and please remember to bring some great energy to the blog today and let everyone know how stoked you are to get fit in 2009)!