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)!