Rialto

Last Day to Save 25% on Prograde Metabolism

2011-01-18T23:35:00.000-08:00

We just had to get this urgent message out to you. Our partners over at Prograde have just informed me they will be ending their sale on Prograde Metabolism TONIGHT at 11:59 pm EST.

Now, they have also told me due to overwhelming demand they may have to end the sale even earlier.

You see, Prograde Metabolism is SPECIFICALLY designed to work in conjunction with a sound fitness and nutrition plan and because it's January they're almost out of stock.

I've personally reviewed the ingredients and can tell you this is one powerful product.

Click the link below for your 25% off coupon!

http://rialtowellness.getprograde.com/specials

Yours in health,

PS - If you think you're just going to sit on the couch and Prograde Metabolism is going to do all the work, you're mistaken. But if your exercise and nutrition plan is sound then Metabolism's powerful ingredients are just what you're looking for. Reserve your bottle NOW at 25% off before it's too late.

http://rialtowellness.getprograde.com/specials

Is Building Muscle Bad For Your HEALTH?

2010-10-04T13:32:00.000-07:00

"That can't be healthy!"

"But that's bad for your health!"

These are probably the 2 BIGGEST scare tactics anyone
can use to derail you in the chase for the body you want.

And in fact, they can be used by ANYONE, no matter their
current physical status, and no matter if the person is
400 lbs or not, you'll still think twice about what you're
doing.

So, we think it's way past time to give you a way
to get an accurate snapshot of your overall HEALTH
(from a medical standpoint).

Don't you agree?

Revisiting this "Rule Of 3" from the other day, We've wrapped our
heads around the best way to keep a finger on the pulse of your overall,
total health, pun totally intended.

In Rule Of 3, we talked about the 3 basic controls of "health":

1. Work output
2. Substance Input
3. System Stress

From that, and doing some quick fact checking, it looks like you
can get a good idea of your overall "health" from these 3 metrics:

* Blood Pressure
* Height-to-waist ratio
* Shoulder-to-waist ratio

... in which there's a sweet spot for all of these.

For example, aiming for a maximum shoulder to waist, would
mean drug use, which leads to high blood pressure. Going for a super
low height-to-waist ratio would mean no lifting work and likely low
blood pressure due to a prolonged lack of food and blood thinning.

We were thinking of using "pulse rate" instead of blood pressure,
but blood pressure gives you insight into so much more, including
cardiac output AND gives you an idea of the EXTERNAL stressors in
your life (work, family, etc)

Some physical factors of blood pressure are:

* Heart rate
* Volume of fluid or blood volume
* Resistance. (plaque in vessels, diameter of vessels)

Shoulder-to-waist gives you insights into bone health, muscle
tone, coordination, joint health, and probably more. (our best guess
would be the sweet spot here is 1.5-1.7... mainly because you need
a narrower waist to achieve the 1.5)

Height-to-waist gives you insights into "metabolic syndrome"
such as the self-administered portion of high blood pressure,
diabetes, risks of heart disease, high cholesterol, etc

Current research supports a waist-to-height ratio of under 0.5
or a height-to-waist of over 2 for reduced risk of "metabolic
syndrome".

Blood pressure readings are pretty standard and known for "health":

Systolic (Top Number) ==> 90 - 120
Diastolic(Bottom Number) ==>60 - 80

Obviously, you still get your checkups for blood work to
determine other things that could be wrong, but for metrics you can
CONTROL... We can't think of a better 3.

Now, obviously, we're still looking to get the IDEAL body
size and shape, with appropriate leanness and muscularity...

... so don't forget that.

Here's to your Health & Wellness!

Last Day To Save $15 On Prograde Protein

2010-02-20T11:10:00.000-08:00

Ok, so President's Day is long gone. But our partners over at Prograde Nutrition apparently weren't paying attention ;-)

Today is the LAST day you can save $15 on any Prograde Protein purchases to celebrate President's Day. In fact, you only have a few hours left.

Sure, it ends TONIGHT at 11:59pm EST, but you need to order NOW before you get busy and forget to do it.

And Jayson Hunter has delivered yet again with his best recipe of the week. He's saved the best for last with his incredible Vanilla Cinnamon Pudding!

The recipe and the coupon code to save $15 is all right here:

http://rialtowellness.getprograde.com/protein-recipe-3.html

PS - Again, the $15 off Prograde Protein savings ends TONIGHT, February 19th at 11:59pm EST. You need to stop reading this and order yours right NOW: http://rialtowellness.getprograde.com/protein-recipe-3.html

Starting 2010 (Twenty Ten) Off Right!

2010-02-14T03:27:00.000-08:00

Maybe you don't state those resolution things out loud...but you all know how important it is to have goals. If you don't have a goal you have put out there in the universe, then what are you working towards? Whatever your objective, it is important to set those goals, make them SMART (Specific, Measurable, Attainable, Realistic and Timely) and speak them out loud.

I know, I know. This sounds way too much like HR-speak you have to deal with at your workplace. We have it too. But really and truly, make sure your goal isn’t just “to eat better.” Make it specific. Is your goal to eliminate grains? Is your goal to follow 100% the BootCamp nutrition plan this month, and never end up in the X? Are you trying to cut out the refined sugar? Kick the splenda habit?

They say that one of the most important things with goal-setting is to state your goal(s) OUT LOUD. It helps to hold you accountable. Just like at BootCamp where you right your goals on your logbook, or at the gym where you write your goals on the big old white board…now is your opportunity to do just that. What are your nutrition-specific goals for the year? Who is on what nutritional path for the new year?

Here are a few of our, for example: We are at the point now where the nutritional plan of choice isn’t so much of a goal, it’s just a way of life. However, when we bore down within the greater topic of nutrition, there are a few things I am focusing on, that keep us on a better path (and by better, this also means less costly!):

- Limit my eating out to 2 meals per week (not counting my Starbucks Americano addiction as eating out). This includes the create your own salad bar downstairs at work

- Always have at least 4 meals (2 for me, 2 for my other half) in the fridge or freezer at all times. Right now the fridge and freezer are stocked with frittatas, spaghetti squash with tomato/meat sauce, and turkey soup. It is SO helpful to just grab something and put it in my cooler. Even when inventory is low, if I can grab some turkey soup and eat that for breakfast, so be it!

- Try one new recipe a month. And post it here. We will not be doing the whole Julie & Julia thing (though Julia was kind of brilliant and if she were still alive we’d ask her to write an edition without the sugar, grains and dairy! HA!), but we will be interpreting and reinterpreting a few recipes out there. I think Shrimp Piri Piri is up first (been wanting a really fiery dish as of late). That or I might try and go with a 100% Paleo Tom Kha (coconut milk soup) or Tom Yum Goong (hot and spicy with shrimp). Especially because Santa brought me two kaffir lime trees for Christmas, I now have a big old supply of kaffir lime leaves – THANKS Santa!

So let’s hear them!

The more people we have on here for sharing of ideas, support, recipes, etc., the better off we’ll all be (and the less we’ll feel like we’re talking to ourselves).

HAPPY HOLIDAYS & HAPPY NEW YEAR!

2009-12-24T23:12:00.001-08:00

We wish everyone a safe, healthy, and happy holiday!

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!

"Are These Fatty Acids Making You Sick?"

2009-11-28T06:32:00.000-08:00

Many of us know about about the benefit of Omega 3 fatty acids and EPA and DHA. Thousands of scientific studies have shown us the multiple ways Omega 3 fatty acids benefit us not only in our cardiovascular health, but improving our metabolism, boosting our immune system and reducing the risk of certain diseases.

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

Dr Tabata!

2009-10-27T20:39:00.000-07:00

Many campers have asked where we get the concept for tabatas. Well you asked, and here's your answer. This posting is in honor of Dr. Izumi Tabata!!

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.

Got Goals!?

2009-10-10T07:36:00.000-07:00

7 Simple Techniques to Minimize Your Swine Flu Risk

2009-10-08T21:08:00.000-07:00

Hi All:

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!

http://rialtowellness.getprograde.com/Swine-Flu-Prevention.html

Bars?!

2009-09-21T08:37:00.000-07:00

When walking around the health food section of a grocery store these days, you may find that there are many different types of bars. And with so many options and fancy marketing, it is good to arm yourself with a little bit of knowledge about what type of bars you should be eating.

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.

Shop Smart

2009-09-10T08:53:00.000-07:00

You signed up for boot camp and have made the commitment to give it your all every day. But is that enough? Some of you might think that is a crazy question. Of course that is enough, right? Well, maybe not. Getting in shape and being healthy takes more then just exercise. Yes, you have made the first step in the right direction. You have signed up for a hardcore program that is going to kick your butt! Now it’s time to learn how to change your eating so that you get the most out of boot camp.

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?

Miss Us Yet?

2009-09-02T11:23:00.000-07:00

The Rialto Wellness Staff knows how much you must be missing camp this week. So we put together a couple of workouts you can do at home...you can thank us later...

1) I'm So Excited!!

30 - 20 - 10

Vertical Jumps

Xtreme Jacks

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

Wall Jumps

20+1

19+2

18+3

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)

"Why Exercise Won't Make You Thin" - ...Sans Proper Diet!

2009-08-14T13:39:00.000-07:00

TIME Magazine recently published a very controversial article on the effects of exercise on weight loss.

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)

Not exactly a sweeping promotion for fitness!

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!

Locally Grown/Raised...Grassfed...These Things Just Taste Better?!

2009-08-12T00:44:00.000-07:00

If you were in Denver this weekend, you know that Saturday morning was an amazing 70 something degrees, sunny, idyllic. The perfect kind of day to be outside, for sure. Some bootcampers may have headed on over to the Local Farmer’s Market to do some research...and of course buy a few items not currently available in our garden;-) There were vendors hocking their sauces, veggies, meats, pottery – Some vendors may have been demonstrating a culinary cooking utensils, etc. There is nothing quite like getting out and going to see what’s local and in season – with the "people watching" which provids added entertainment.

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.

Now the BEST part?

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!)...

PS - There are markets all over the metro Denver area. (i.e. near Cherry Creek Mall, Tiffany Plaza Parking Lot.) If you know of more locations, list them in the comments section of the blog for all to enjoy!

Got Goals?

2009-07-28T23:55:00.000-07:00

So, around 5:00 or 5:15 this morning you heard an obnoxious noise and couldn’t figure out what was going on. Then you remember the noise is your alarm and that this is your first day with Rialto Wellness Boot Camp! After those thoughts of “what was I thinking?” left your head, you got up, got dressed and headed out to the location of choice. You have now become one of those weird people who roll around in the dirt for fun! Was it everything you expected? Were you pushed beyond your comfort zone? For those of you with Montclair/Lowry & DTC Locations, are you excited for your first workout?

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!

How Much Calcium Is Too Much?

2009-07-13T19:17:00.000-07:00

Getting to the heart of claims about calcium supplements

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:healthletter@hms.harvard.edu.

Michael Jackson & Rialto Wellness

2009-06-26T07:16:00.000-07:00

Like many of you, we are in a state of shock and confusion about the tragic passing of the legendary Michael Jackson.

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.

Good Food / Bad Food?

2009-05-28T09:02:00.000-07:00

Now that you have figured out what this whole boot camp thing is all about, it is time to tighten up on your or nutritional habits or diet. But some of you may not know where to start. This is where your instructors and some helpful hints come into play.

We have told you to clean out your kitchen of “bad” foods and go shopping for “good” foods, but what is good and what is bad?

Recently Michael Pollan, a food author, gave a lecture to scientists at the CDC. He shared with them his seven rules for eating and the seven words that sum up those seven rules. He believes that you should “Eat food, not too much, mostly plants.”

So what does that mean? Well, it means to eat real food – vegetables, fruits, whole grains, fish and meat. And to avoid “edible food-like substances”.

So here are his Seven Rules for Eating:

1) Don’t eat anything your grandmother wouldn’t recognize as food.

2) Don’t eat anything with more than five ingredients, or ingredients you can’t pronounce.

3) Stay out of the middle of the supermarket. You should shop the perimeter of the store where you find the fruits, vegetables, and meats.

4) Don’t eat anything that won’t eventually rot. There are exceptions to this rule, as in honey, but avoid things that never go bad…like Twinkies.

5) It is not just what you eat, but how you eat. When you are eating a meal, stop eating before you are completely full. You should be satisfied, not stuffed.

6) Enjoy meals with the people you love. Eat your meals at the dinner table, that is what it is for! Avoid eating meals in front of the TV.

7) Don’t buy food where you buy your gasoline.

Is this all you need to know about how to eat right? Probably not, but it is a good start. You should also remember to eat 4-5 smaller meals through out the day instead of 2-3 large meals. And remember to drink a lot of water.

You can check out the Rialto Nutrition Blog on a daily basis for recipes and tips. Also, for more information on Michael Pollan and his dietary guidelines, read this article.

Have Fun This Weekend...

2009-05-25T11:44:00.000-07:00

....but please try to behave yourself.

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.

And remember to keep an accurate log book this weekend. Keeping your log book may help you to weigh the options of what you are eating. Is it really worth it.

Need some ideas for at home workouts? Check out the example below:

"All Core"

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!

How To Color Code Your Menu

2009-05-01T10:32:00.000-07:00

There you are at the food market, trying to put together a healthy diet for a week, which requires some forethought about what you'll be in the mood for a few days from now. It also has you thinking about how much of something you might need to get the daily nutrition requirements.

The good news is that it doesn't have to be that difficult. The HEALTHY foods you eat every day - fruits and veggies, meats and meat substitutes, dairy products and good grains - all contain vital nutrients that contribute to a healthy diet. And, some - particularly, those deeply colored fruits and veggies - are considered "superstars" in this area. In fact, your best bet is to think color!

The natural color of food is a reliable indicator of the vitamins, minerals, and other nutrients it supplies. Here's a quick snippit based on color:

Green - Those dark green veggies you eat like broccoli, spinach and sugar snap peas are high in vitamin C.

Red, yellow, orange - Fruits and vegetables of these colors, such as carrots, sweet peppers and sweet potatoes, are high in beta carotene or Vitamin A, and they can also be rich in vitamin C.

White - White fruits and veggies, like mushrooms, potatoes and bananas, supply B vitamins and many minerals. White dairy products - milk, yogurt and cheese - provide ample amounts of calcium (and are usually fortified with vitamin D).

Purple - Purple or purplish-blue foods, like grapes and blueberries, are best known for their anti-cancer and heart-helping antioxidants. And, like most other fruits and veggies, they're also high in vitamin C and fiber.

Brown - Brown foods in the form of nuts, seeds and grains supply E and B vitamins, which include folic acid. Brown and white foods like meat, fish, poultry, tofu and legumes are stand out sources of proteins and minerals like iron and zinc.

So, the more colors you toss into your basket, the better chance you have of meeting all of your nutritional needs. And remember that you don't have to meet the daily requirement for every single nutrient every single day.

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Montclair/Lowry - Baseball Game Results

Team A - 10

Team B - 10

Looks like we're in for a rematch!

Nice effort everyone.

Tips For Effective Interval Training

2009-04-17T02:07:00.000-07:00

Posted by Bootcamper

You don't have to be a professional athlete to reap the benefits of interval training, where you alternate between bursts of intensive effort and slower recovery periods. In fact, by doing interval walking for a mere 20 minutes every other day, you can boost your metabolism into high gear so that you burn more calories and fat in less time than if you were working out at a steady pace.

And there's another benefit: With interval training, the higher the intensity of the exercise, the longer the afterburn; that is, you will continue to burn more fat and calories even while at rest! Below are eight tips to help you get the most out of your interval training session:

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.

Good Food / Bad Food?

2009-04-14T03:17:00.000-07:00

Now that you have figured out what this whole boot camp thing is all about, it is time to tighten up on your diet. But some of you may not know where to start. This is where your wellness instructors, the nutrition blog, and some helpful hints come into play.

We have suggested that you clean out your kitchen of “bad” foods and go shopping for “good” foods, but what is good and what is bad?

So what does that mean? Well, it means to eat real food – vegetables, fruits, whole grains, fish and meat. And to avoid “edible food-like substances”.

So here are his Seven Rules for Eating:

1) Don’t eat anything your grandmother wouldn’t recognize as food.

2) Don’t eat anything with more than five ingredients, or ingredients you can’t pronounce.

3) Stay out of the middle of the supermarket. You should shop the perimeter of the store where you find the fruits, vegetables, and meats.

4) Don’t eat anything that won’t eventually rot. There are exceptions to this rule, as in honey, but avoid things that never go bad…like Twinkies.

5) It is not just what you eat, but how you eat. When you are eating a meal, stop eating before you are completely full. You should be satisfied, not stuffed.

6) Enjoy meals with the people you love. Eat your meals at the dinner table, that is what it is for! Avoid eating meals in front of the TV.

7) Don’t buy food where you buy your gasoline.

You can check out the Rialto Nutrition Blog on a daily basis for recipes and tips. Also, for more information on Michael Pollan and his nutritional guidelines, read this article.

Why Buy Local?

2009-04-09T00:45:00.000-07:00

We hear a lot these days about buying local food from farmer's markets and other "home grown" sources. But what are the true upsides to it and what exactly does it mean?

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.nal.usda.gov/afsic/csa (CSAs)
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)

Benefits Of Working Out!

2009-03-31T21:16:00.000-07:00

We all know the basic reason that people start a diet and exercise program. The number one reason people change their life style is to lose weight – or nip small gains in the bud. But there are plenty of other benefits from working out that don’t have anything to do with the numbers on a scale or how your clothes fit.

Can you name seven other benefits of working out?

1) Exercise improves your mood – Exercise stimulates chemicals in the brain which may leave you feeling happier and more relaxed.

2) Exercise combats chronic diseases – Exercise can help you manage high blood pressure and cholesterol levels.

3) Exercise helps you manage your weight – This one is pretty self explanatory…the more calories you burn, the easier it is to manage your weight

4) Exercise strengthens your heart and lungs – Exercise helps your cardiovascular system work more efficiently.

5) Exercise promotes better sleep – A boost in activity can provide a better night sleep….especially if you wake up at 5am!

6) Exercise can put the spark back into your sex life – Exercise improves circulation, which can lead to more satisfying sex!

7) Exercise can be fun – Whether it be rolling around in the park or hiking with your kids, exercise can be a fun group or family activity.

Anyone would agree that all of these are great benefits of working out. And most of them are pretty easy to believe. But how does exercising actually make you happier?

There are two hormones in the body that with exercise affect a person’s mood. Cortisol is a hormone the body produces when anxious, stressed, angry or afraid. When working out burns cortisol and in turn our mood increases. The second hormones are endorphins. Exercise stimulates the pituitary gland to release endorphins. These endorphins then attach themselves on receptors that normally send pain-signaling molecules to other parts of the brain. No wonder everyone at RialtoBoot Camp is so happy!

Aside from losing weight or going down a size, what other changes have you noticed in yourself since you started working out?

Spring Clean Your Home & Your Body!

2009-03-05T06:36:00.000-08:00

We know it feels like Spring, especially with 70's for the pass few days!! So, it's time to think about spring cleaning and cleansing. That means your home and your body....

Those dust bunnies accumulating behind the bed for three months need to go, along with the strange looking green moldy stuff in the fridge. According to health and nutrition expert Jordan Rubin, tackling heavy duty spring cleaning chores will spruce up the look of your home, but it's even more important to cleanse the internal organs of your body.

Rubin, the founder and CEO of Garden of Life, Inc., recommends detoxing with a product that contains food-based, organic ingredient botanicals and no synthetic stimulants or designer chemicals that are harsh on the body.

"Detoxification of the body is necessary because the average American diet consists of unhealthy, processed foods, too much sugar and artificial sweeteners, trans-fatty acids and troublesome vegetable oils," explained Rubin. "This puts constant stress on the digestive system and the liver and introduces harmful toxins into the bloodstream, resulting in sluggishness, heaviness and uncomfortable symptoms."

Scientific literature confirms that environmental chemicals and toxins accumulate in the body as a result of foods and beverages that are consumed, as well as regular exposure to air pollution. Eliminating this toxic build-up at least four times a year is integral to overall health, according to Rubin. Just remember to use a cleansing system that will not make you feel weak or keep you running to the bathroom all the time.

More spring cleaning and cleansing tips include:

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?

Fighting A Cold? Try A Little Sunshine!

2009-03-02T17:00:00.000-08:00

By Jennifer Brown

Rethink orange juice and lozenges infused with vitamin C for staving off colds and the flu. Perhaps the answer is in the sunshine.

Vitamin D — which can be had for free from the sun's rays — boosts immunity, according to the largest and most nationally representative study so far on the subject.

"The major source of vitamin D is sunlight," said Dr. Adit Ginde, a University of Colorado-Denver surgery professor and lead author of the study, done in conjunction with Harvard Medical School. "That's one potential reason that we have so many respiratory infections in the winter."

The study examined vitamin D levels in the blood of 19,000 people. Those with the lowest levels of the vitamin were about 40 percent more likely to have had a recent respiratory infection.

Still, the study authors said clinical trials must confirm their results before vitamin D is recommended to prevent colds and flu.

Vitamin C has long been associated with boosting immunity against upper-respiratory infections, including colds and flu. But little scientific evidence actually supports that, doctors said.

"It gets out in the lay public and just gets self-perpetuated," Ginde said. "It's one of those things that people say it doesn't hurt to take more. But the science surrounding Vitamin D has really expanded over the last couple of years."

Detox Diet?

2009-02-23T07:44:00.000-08:00

Are you a big fan of the “detox” diet? Maybe you should think again. There are hundreds of products on the market that promise to help you cleanse your system or lose X pounds in a couple of days.

What those products don’t tell you is that they are made up of mostly stimulants, laxatives, and diuretics. Sure, the scale may go down a few pounds, but the weight won’t stay off. And trying to lose weight this way isn’t healthy, or smart!

There are several risks that come with using these products. Any of these products, whether it be a tea you drink or a pill you take, can lead to an imbalance in electrolytes, dehydration and you end up losing good gut flora (bacteria) that’s necessary to maintain gut health (i.e. avoiding yeast/bacterial infections that those good bacteria help to fight off). If you are spending money on these products, you will be flushing money down the toilet.

If that is not enough to convince you, recent reports show that some products that list all natural, herbal ingredients were actually found to contain traces of prescription drugs. Prescription drugs require a prescription for a reason – there are risks involved that need to be evaluated by a medical professional before they are prescribed for you.

So now that we have covered that detox diets are not the best plan, what should you do? Well, hopefully you have made changes to your diet since you started boot camp. You should be eating a diet of fruits, vegetables, and lean proteins. If you want to take this a step further, you could cut out refined foods and alternative sweeteners.

The thing that is most important, is realizing that your liver, kidneys and sweat glands, do all the “cleansing” that most healthy people need. If you want more information about why you should steer clear of the “detox diets”, check out this article from the NY Times.

As Always...Eat Right, Stay Active and Keep Positive!

Active What?

2009-02-16T11:32:00.000-08:00

It is very important to keep moving throughout the weekend. We hope you made it to the gym this morning, but if not, remember to get in a homework assignment. And as always, your instructors will be checking.

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!

Keeping Your Heart Healthy

2009-02-13T22:28:00.000-08:00

With Valentines Day upon us, we thought an article about keeing your ticker ticking and happy would be in order...

By Nancy Clark, MS RD CSSD

Although exercise is one of the best ways to improve heart health, even athletes are not immune from heart disease. You have undoubtedly heard reports of marathon runners who die of heart attacks and football players who have strokes. Women, like men, need to pay attention to heart disease; it is the number one killer of women, higher than all cancers combined.

To address the topic of heart disease among active people, the Sports and Cardiovascular Nutrition practice group of the American Dietetic Association (www.SCANdpg.org) featured heart health as the theme of their annual convention (April 2008, Boston). The following bits of information from that conference might inspire you eat wisely to keep your heart beating for a long and healthful lifetime.

• First of all, when it comes to heart disease, you should know your cholesterol numbers. Get your blood tested for total, LDL and HDL cholesterol. Having a low LDL is the primary goal for reducing heart disease. If your LDL is >160 mg/dL, the sooner you lower it to <100,>

• Foods that actively lower LDL include oats, barley, soy, beans, almonds/nuts and plant sterols/stanols (added to margarines such as Benecol). Although each single food might have only a small cholesterol-lowering effect—for example, consuming three glasses of soy milk a day might lower LDL by only five percent, combining several of these foods becomes very powerful.

• Oatmeal is easy to add into a sports nutrition plan. If cooking oats is not your style, simply eat them raw—mixed in with cold cereal. For example, Wheaties + raw oats + slivered almonds + (soy) milk + fruit creates an easy heart-healthy breakfast. Microwaving a packet of instant oatmeal (with a spoonful of peanut butter) creates a tasty, effective pre-exercise and/or afternoon snack.

• Inflammation, caused by cholesterol-filled plaques in blood vessels, plays a role in heart disease. Foods that reduce inflammation include salmon and other oily fish, walnuts, fiber-rich whole grains, fruits, vegetables and even dark chocolate. Among fruits and veggies, the Big Six are apricots, celery, oranges, tomatoes, broccoli and spinach. Eat them often!

• Humans cannot make omega-3s, that 's why we need to eat them. A healthy person can get the recommended intake from fish. Just eight ounces salmon (the richest source) provides a week’s worth of omega-3’s. (Cardiac patients need more, necessitating fish oil pills.) Salmon is also a rich source of vitamin D. Three ounces canned pink salmon provides the daily requirement for D, which protects against high blood pressure, diabetes, cancer and many other health issues.

• The risk of heart disease increases with age, particularly as women enter menopause. Menopause increases fat deposition in the trunk/waist area, more so than on the legs and arms. This abdominal fat is linked with heart disease.

And that's where Boot Camp comes in.

Are You A Runner?

2009-02-11T01:42:00.000-08:00

Welcome to February Boot Camp and for all the new campers joining us this month, welcome to the blog! You should check the blog every day that you have camp. There will always be a new blog posted and hopefully you will get some useful information from them. We want you to use the blog in conjunction with boot camp so that you get the most out of this program.

When people are starting boot camp, they are often concerned about their lack of running ability. They are worried about not being able to keep up with the group or becoming injured. People often think that jumping into a program like boot camp will be too much for them.

We are sure you have figured out by now that all of the workouts at boot camp are scalable to different ability levels. But when it comes down to it, running is running. Whether you are a fast runner or at the back of the pack, you have to put one leg in front of the other and keep on moving. If you’re in the back now, don’t worry – you won’t stay there forever!

Some people are natural runners, so they may not find this post so helpful. But for the rest of us, running isn’t so easy. There is a lot that affects the way you run that doesn’t have anything to do with your legs. The way you are breathing, what you are doing with your arms, and how you are holding your hands all have an impact on your running.

Here are a few things to remember when running:

1) Keep your shoulders relaxed. If your shoulders are tense or shrugged, your whole body will follow suit. It is much easier to run when your body is relaxed.

2) Don’t clench your fists! You may notice yourself running with closed fists. Open your hands and loosen up!

3) Remember to breathe. Once you’re more comfortable with running you may want to try to match your breathing to your running stride, but in the beginning just try to remember to breathe. To start, try to remember to take deep breaths in through the nose and out through the mouth.

When you are running do you get a pain in your side or in your leg? You are probably experiencing a side stitch or shin splints. These are two ailments that are common with new runners.

A side stitch occurs from tension on the ligaments that attach the diaphragm to the organs below. Shin splints are caused by an inflammation of the tendons connecting the muscle to the shin bone. Check out these articles on the side stitch and shin splints to learn more.

Spotlight on Bootcamper!

2009-01-30T22:04:00.000-08:00

You have made it through four weeks of boot camp and we can't wait to hear about your results. We know a lot of you have pretty impressive improvements this month, so make sure you post them to the blog.

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!

Turkey: White vs Dark Meat vs Turfurky

2009-01-28T09:37:00.000-08:00

Do you know the nutritional differences between white and dark turkey meat? I'm a fan of all parts of the bird, but we know many people who avoid dark meat because they think it's much more unhealthy than white meat. So here's a handy chart so you can see how they compare. We also added the nutritional info for turducken (for you serious poultry lovers), and Tofurky (for you vegans and vegetarians).

Meat Type (3.5 ounce serving)
White meat
156 Calories
3.2 Total Fat(g)
1 Saturated Fat (g)
29.7 Protein (g)

White meat with skin
188 Calories
7.4 Total Fat (g)
2.1 Saturated Fat (g)
28.5 Protein (g)

Dark meat
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)

Tofurkey
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.

Do You Multi-Task?

2009-01-27T09:58:00.000-08:00

In this day and age, we are all about multi-tasking. We are always talking on the phone, emailing, and checking the Rialto blog all at the same time. And where would most people be if they didn’t have their blackberries? You can’t go through a day without seeing someone checking their blackberry while grocery shopping or driving. So why not multitask to burn more calories while at work too?

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?

Prograde NOT Affected by Peanut Butter Recall

2009-01-22T08:27:00.000-08:00

With the recent outbreak of Salmonella in peanut butter based products, Prograde Nutrition has taken the necessary steps to make certain the Peanut Butter used for Prograde Cravers is not affected. We're happy to report that our products are NOT affected at all by the recent outbreak. We take the safety of our products very seriously and want to assure our customers they have no need for concern. If you have any questions regarding this matter please feel free to contact us at Support@GetPrograde.com

Have a Fit Day!

Why Do You Workout?

2009-01-20T20:42:00.000-08:00

Can you name seven other benefits of working out?

1) Exercise improves your mood – Exercise stimulates chemicals in the brain which may leave you feeling happier and more relaxed.

2) Exercise combats chronic diseases – Exercise can help you manage high blood pressure and cholesterol levels.

3) Exercise helps you manage your weight – This one is pretty self explanatory…the more calories you burn, the easier it is to manage your weight.

4) Exercise strengthens your heart and lungs – Exercise helps your cardiovascular system work more efficiently.

5) Exercise promotes better sleep – A boost in activity can provide a better night sleep….especially if you wake up at 5am!

6) Exercise can put the spark back into your sex life – Exercise improves circulation, which can lead to more satisfying sex!

7) Exercise can be fun – Whether it be rolling around in the park or hiking with your kids, exercise can be a fun group or family activity.

Anyone would agree that all of these are great benefits of working out. And most of them are pretty easy to believe. But how does exercising actually make you happier?

Aside from losing weight or going down a size, what other changes have you noticed in yourself since you started working out?

How Are You Sleeping?

2009-01-16T07:23:00.000-08:00

Have you noticed a change in your sleep patterns since you started boot camp? Hopefully it is getting easier to get to bed early to make sure you get the rest you need! If you are not getting enough sleep at night, you may be hurting your chance of achieving performance and/or weight loss goals.

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?

Boot Camp is Back!

2009-01-11T19:35:00.000-08:00

Ahh, January. New beginnings, recommitting to exercise and eating right – perfect time for boot camp, and it is almost time!!! Make sure you eat right this weekend, drink plenty of water, and start getting to bed early. This weekend will be kind of a “warm-up,” and it is a great time to start making good food choices to nourish your body and to start on your homework to get ready for the exercise you’ll begin soon. Monday for some and Tuesday starts the real deal for others.

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!!

This is So Sad, but True

2009-01-09T07:11:00.000-08:00

As fitness professionals, we can tell you from experience that most people just do not give their health a second thought until it's gone.

It's very sad, but very true.

Now we know you've heard this before. And we know that this message typically falls on deaf ears. But today we want you to do some soul searching.

First off, we hope this message finds you in good health. If it does, we want you to give us 60 seconds of reflection. Sit back in your chair and give thanks for your well-being. Give serious consideration to what your life would be like without it. Imagine the effect on your family if you lost it.

Next, we want you to think about the old saying "you are what you eat."

Truer words were never spoken, you know. So now give us another 60 seconds and think about what you've eaten over the last few days. Make a little list on a piece of paper or on your computer.

So if you are what you eat, what is YOUR body made of right now?

You and I both know there's nothing better than filling up on nature's finest whole foods.

If you are what you eat doesn't it make sense to build your body with nature's finest?

By now we're guessing we have your full attention.

Good.

Because we want you to know that while we would NEVER promise you a miracle pill, we are going to tell you that you can get the nutrients of 25 whole vegetables, greens and fruits in caplet form.

Prograde Nutrition's VGF 25+ is the culmination of 25 vegetable, green and fruit concentrates.

Yes, they take those 25 whole foods and pack them into a heck of a caplet.

They even have specific formulas for men and women.

It's an incredibly convenient way to build your body with better materials, so to speak.

And remember, Prograde's formula uses whole foods. It is NOT a synthetic vitamin created in some lab somewhere.

Now the really cool thing about Prograde Nutrition is they were created by fitness pros for fitness pros. They created a company just so we had nutritional products we could recommend to you. Products we know you will get great benefits.

In fact, their products are so in demand they are now shipping to the UK, Ireland, Australia and New Zealand! Plus, they will soon be able to ship to just about anywhere in the world.

Yes, ALL their products are that good and they are that much in demand.

So to celebrate their new shipping destinations, and just to ring in the New Year, they are having a 10.9% off everything sale.

Yes, that's 10.9 as in January of 2009 ;-)

Here are some other details we want to make sure you know about:

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/

The Truth About Diet Soda

2009-01-08T07:43:00.000-08:00

It’s true that diet soda may be a better option then drinking regular soda, but is it your best option? Probably not.

Researchers have found that drinking an excessive amount of diet drinks may not help with weight loss. Consuming a sugary beverage, even if it is artificially sweetened, may lead to cravings for other sweets. It may not mean you eat chocolate, but you may choose a sweeter cereal, bread or dessert.

Also, if you are constantly drinking diet beverages, you probably are not drinking enough water. Diet soda is completely nutrition-free and as important as it is to remember to not drink your calories, it is also important to remember to drink water. If you need a caffeine fix, try drinking tea.

So if you are a big diet soda drinker, try to remember to switch out that soda for water most of the time and save the diet drink for a treat. And just for fun, check out the 20 Unhealthiest Drinks in America and the 13 Worst “Healthy” Foods in the Supermarket.

Who else is on "The Wino Diet?"

2009-01-06T12:12:00.000-08:00

I couldn't resist posting this one...

Knocking back a glass of wine each day has long been linked to good health. That is, of course, as long as it's one glass and not the entire bottle.

Wine protects against diseases of the heart and the brain, including coronary artery disease, stroke, Alzheimer's disease and other forms of dementia. Wine drinkers even have lower rates of certain cancers compared to folks who don't partake. In general, those who drink wine live longer than those who drink beer or other kinds of booze.

Yet scientists have wondered: is wine really such a powerful elixir? Red wine contains antioxidants that have powerful health-protecting properties, but the relationship may not be simple cause and effect. Perhaps wine drinkers also take better care of themselves—they may also eat more healthfully and exercise more regularly than beer drinkers or teetotalers. In other words, perhaps wine is a marker for a certain lifestyle?

A study suggests the benefits of wine are at least in part due to the smart dietary choices of wine connoisseurs. Danish researchers analyzed 3.5 million supermarket receipts and found that wine drinkers (people who bought wine as their only form of alcohol) tended to buy more fruits, vegetables, low-fat meats and cheeses than do other shoppers.

Beer drinkers, on the other hand, filled their carts with ready-to-eat dishes, cold cuts, sausages, sugary items and soft drinks, the researchers report online in the British Medical Journal.

These divergent shopping lists suggest that lifestyle choices may be more important than the type of alcohol a person drinks when it comes to determining mortality risk.

Other demographic patterns emerged among the Danish wine drinkers that could also influence their lower mortality rates. They tend to be more highly educated, wealthier and in better physical shape than beer drinkers. Similar results have been found in a Californian population, suggesting this isn't just a quirk of the Danish study.

It seems that no matter where they live, wine drinkers tend to subscribe to the so-called Mediterranean diet—chock full of fresh produce and healthy, unsaturated fats like those in olive oil and fish, with a minimum of artery-clogging fat from meats and processed foods.

Another wrinkle: scientists note that wine usually accompanies a meal, which means that the alcohol may be better tolerated by the body. In contrast, beer or other spirits tend to be enjoyed on a fairly empty stomach—say, while watching the game on TV or sidled up to a bar.

One positive note for non-winos: A daily tipple of alcohol—any alcohol—thins the blood and prevents blood clots. So go ahead, uncork that bottle. Just put down that wurst.

Here's to your BEST life EVER!

Allowing Shades of Grey

2009-01-05T14:23:00.000-08:00

It's that time of year again. The holidays are over and we've rung in the New Year. Most of us are thinking about resolutions, one of which is probably the desire to eat better and re-commit yourself to that nutrition plan. This article from Psychology Today addresses the mental component of healthy nutritional plans...

People who regain weight after dieting are not failures. But if they see themselves as failures, they may be more likely to regain lost weight.

Regainers tend to have an "all-or-nothing" style of thinking, according to research by psychologists at the University of Western Australia. They see themselves as either a success or a failure, with no options in between. People who keep weight off seem to allow for more shades of gray.

Most people stop losing weight after about 20 weeks of dieting. If an all-or-nothing thinker hasn't reached her goal weight by then, she may see herself as a failure and give up on her new eating habits, surmise Susan M. Byrne and colleagues.

Here are some unhealthy thoughts that may sabatoge your goal:

"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.

Happy New Year!!

2009-01-01T09:02:00.000-08:00

Happy New Year!

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)!

Body Weight Circuit Workout!

2008-12-30T20:36:00.000-08:00

If you are like most people, you go to the gym and spend hours on the cardio machines, then moving on to doing your strength training exercises. Well we are here to tell you that you are wasting your time! Body weight circuits are the key!

Not only do body weight circuits burn fat, but they help to boost your metabolism. By using body weight training, you are incorporating both interval and strength training all in one workout and your body will not only burn calories while you are doing your circuits, but long after you are done!

Bodyweight exercises also help to build and tone muscle, which helps not only to increase your metabolism, but also makes you look sexy!

You can do these circuits alone for a quick workout when you are short on time you can add one of the circuits after a strength training workout instead of intervals. Whichever way you choose to incorporate them into your fitness routine, you are going to be getting in a great workout and speed up your metabolism that will in turn help you to burn more fat.

Body Weight Circuit A
1 Leg Hip Extension x 20 (total)
Staggered Hand Push Up (Kneeling) x 12
Split Squat x 10 (each leg)
Ab Twist x 10 (each side)
Criss Cross Feet x 30

Repeat 4-6 times or until you have reached 20 minutes to complete this circuit.

Remember to STRETCH after each workout!

Merry Christmas & Happy Holidays!!

2008-12-25T09:31:00.000-08:00

12 Days of Fitness

2008-12-23T13:25:00.000-08:00

On the Eighth Day of Fitness...My True Love Said to Me...

7 Quick Tips for Eating Out without Breaking your Calorie Budget!

Eating out at a restaurant should be a fun experience, a treat even. (After all, you don't have to cook or do the dishes!) But if you're trying to lose weight—or even just hold steady and not gain pounds—dining out can be difficult. The good news: It is possible to enjoy a great meal away from home without breaking your calorie bank. These seven strategies will help.

Read the whole menu. Don't get fixated on the first dish you spot. Continue on to get a feel for all that's available. (Yes, you did pick the healthiest quesadilla but scroll along … you haven't even gotten to the whole section of fajitas, which are probably a better choice overall.) Estimate the calories before you make a decision about what to order.

Be the first to order. A grilled chicken salad may lose some of its appeal after you've heard a round of people ask for a cheeseburger with a side of french fries. Volunteer to go first and you won't be swayed by the rest of the gang. In fact, you may inspire them to order more healthfully.

Start with a salad. Many restaurants bring out bread (or a similar starter) to nibble on while you're looking over the menu. It can be easy to eat too many of these "appetizers," so if your tummy is roaring when you sit down, quiet it with a few bites of bread, but then order a small green salad or a broth-based soup to tide you over. These choices are often lower in calories and higher in nutrients than what you'll find in the bread basket.

Consider à la carte. Try getting a soup or salad and an appetizer, or a couple of side dishes, instead of an overly large entrée. Many restaurants these days offer smaller "tasting" plates or tapas-size portions too. They are worth a try and often just right in size.

Split the difference. If an entrée sounds like too much food, see if one of your dining companions would like to share it with you. Or set aside half of the food as soon as it arrives and ask the waiter to wrap it up for you. In doing so, you've not only cut your calorie intake in half, you've also just solved the problem of what to have for lunch tomorrow.

Ask for sauces and dressings on the side. Most restaurants use a heavy hand with toppings; they just can't help themselves. When sauces are on the side you can control the amount without having to miss out. Rather than pouring it on, dip the tip of your fork into the dressing or sauce, then take a bite of food, so you'll get a little taste in every bite.

Ask questions. Is there cream in the butternut squash soup? Is butter used in preparing the grilled chicken and, if so, is it possible for the chef to skip it? Request that food be prepared your way, within reason (asking for a salad on the side instead of chips is reasonable; asking to have the fish-and-chips special steamed instead of fried is not). Be polite but unapologetic; remember, restaurants are in the service business. Most are more than willing to accommodate your request—after all, you're paying!

Happy Holidays!

RN/JM

Top 10 Last Minute Holiday Fitness Gifts for 2008!

2008-12-19T06:48:00.000-08:00

On the Seventh day of Fitness My True Love said to me...

If you’ve hit a wall on what to get your friends or family for the holidays, then why not get them a fitness gift. Heck, you could even put some fitness gifts on your own holiday wish list. After all, who doesn’t want to look or perform better? Here is official my top 10 list of the best last minute fitness gifts for 2008:

1.) A Foam Roller

If you’re like most people, you spend a lot of your day nailed to a desk. And when you actually do have time to workout, all you usually can fit in is the workout itself. Really, who has time for daily stretching?

Well that’s where a foam roller comes in. It’s a phenomenal corrective self-massage tool that will dramatically bolster injury prevention and improve performance. It’s ideal to use for at least five minutes post-workout to promote healing of the small micro-tears in your muscles that result from high-intensity training to jumpstart the recovery process. Plus, a foam roller both kneads out and lengthens your muscle and connective tissues thus alleviating, if not eliminating, nagging aches and pains in your back, knees, hips, shoulders, and elbows.

If you’re going to get a foam roller, get a good one. The cheaper options tend to wear down into a limp noodle for larger individuals after a couple of months. I get all of my foam rollers from Perform Better. My brand of choice is The EVA Premium Foam Roller (about $20), I have used it every day for the last several years and I swear by it! You can get it at the following link:

BEST FOAM ROLLER

2.) Resistance Bands

Resistance bands are by far the most simple, convenient, and affordable equipment option in the fitness industry. They supply total portability for killer workouts that can be done anywhere. If you are a busy professional who does a lot of traveling, bands are the perfect lightweight training tool to take your workouts with you on the road as they can fit in the smallest of bags without a problem. If you are a busy Mom looking to workout in the comfort of your own home, bands can make this happen too. Bands provide the perfect compliment to your body weight circuit training workouts for added variety, allow for multiple levels of resistance with practically zero transition and set-up time, are easy on the joints, and are fun to use!

In my travels, I have had the pleasure of meeting and befriending the world’s premier resistance band training expert, Dave “The Might Band Man” Schmitz. He has his own line of resistance bands that are virtually indestructible and I use them year round to crank it at home or on the road. To get the best bands in the business check out the following link below:

Best Resistance Bands

3.) A Gift Card to a Sporting Goods Store For Fitness Equipment and Apparel

You can’t beat a sporting goods store like Dick’s Sporting Goods to get the best fitness equipment and apparel on the market today. I always recommend going with a gift card here because everybody has their own preferences, particularly when it comes to clothing sizes and styles.

4.) A Gift Card to Sunflower Market, Whole Foods, or Other Premium Grocery Stores

Rather then waste money on an overpriced restaurant, why not give a week’s worth of groceries to a 100% organic grocer like Sunflower Market to a friend or loved one. After all, everybody’s got to eat, but how many of us actually eat the right stuff to support our fitness goals?

I must admit, several years ago I thought Sunflower Market, & Whole Foods was just for rich people or hippies, but boy was I wrong. I shop there almost exclusively these days, particularly when buying produce to avoid foods that are typically loaded with hormones and pesticides at other regular run of the mill grocery stores. The key is to go in with a budget in mind (e.g. spend $50 bucks on protein, $20 on fruits and veggies, and $10 on miscellaneous items) only buying what you need.

5.) A Gift Card to a Massage Therapist

Most of us are crazy busy and super stressed out during the holiday season and nothing eases the tension like a good massage. This is about as can’t miss of a gift as it gets, unless you know someone who doesn’t like to be touched. It’s nice to be pampered on occasion, and though the foam roller I mentioned above can do wonders for the majority of your body, nothing can alleviate tension in your upper back, neck, and head like a good massage therapist!

Dee's Massage Therapy, LLC ask for Deb & Mention Rialto Wellness and get a discount!(deesmassage@comcast.net)

Massage Envy (Several Locations)

6.) Supplements that Work: Protein Powders, Fish Oil, Multi-Vitamin

I have helped hundreds of people lose thousands of pounds of fat. In my journey, I have found only three supplements to be a mandatory part of the optimal fat loss program: protein powders, fish oil, and multi-vitamin supplements.

Protein powders provide great liquid workout nutrition and a convenient meat alternative for on-the-go snacking. For a protein powder, look for a brand low in sugar and carbohydrates and with a mix of both whey and casein (fast and slow absorbing proteins). I like "Lean" available at Recommended Protein

Fish oil, or more appropriately entitled an essential fatty acid (EFA) supplement, is critical to providing key omega 3’s to maximize overall health, performance, and body composition. Studies show that krill oil provides the most effective dosing of EFA’s.

A multi-vitamin provides keys vitamins and minerals that are tough to obtain unless your diet is near picture perfect. I don’t know about you, but I like to cover my bases when it comes to my health. Be sure to choose a multi-vitamin supplement that is made from whole foods rather than synthetic materials, in addition to being made specifically for your gender.

Several Rialto bootcampers and I rock with VGF+25 and EFA Icon, both included in Prograde’s Health+ Package available at Best Supplements

7.) Sport-Specific Gift

This one’s pretty basic: if you want to give a great gift to an athlete then get them something unique that compliments their sport, whether it be fitness equipment, apparel, or both.

8.) Fitness Book or Subscription to Fitness Magazine

Everybody need bedtime or bathroom reading material! If you have just read a good fitness book that you know a friend or family member would benefit from, hook them up with their own copy. Better yet, people love magazine subscriptions. Personally, I am a big fan of Men’s Health and Women’s Health. These magazines are filled with tons of workout, nutrition, and lifestyle tips catered to each sex and I never miss an issue. I know it sounds funny that I read Women’s Health being a dude, but I work with a lot of women so I need to keep up with the lingo like skinny jeans and muffin-tops, ha ha!

9.) Wireless MP3 Headset- KOSS Tugo

This one’s a bit pricey, but man is it worth the unparalleled listening pleasure and convenience. It’s this simple: drag and drop your workout MP3’s onto the headset using a USB cable and then press play and rock out while you workout. There are no annoying wires to deal with and the headphones are comfortably, yet firmly locked on your head so they never fall off and you never miss a beat.

It’s awesome! You can check it out at: KOSS Tugo Wireless MP3

10.) A Gift Card/Certificate to a Fitness Boot Camp

Boot camps provide a fun and exciting team environment that guarantee better results than one-on-one personal training for only a third of the cost… it’s a total no-brainer.

Look for a local fitness boot camp with tons of social proof (client testimonials, in the form of pictures, videos or written) to make sure they have a solid reputation and a bunch of raving fans of people just like you. Plus, any good boot camp worth its weight offers free trials and money-back guarantees to all newcomers because they are so confident their program works that you’ll more than likely continue after a test-drive, This way there is typically no risk on your part… besides getting your butt kicked, in a good way ;)

So join a fitness boot camp with at least one other friend or family member or buy a boot camp gift card to give to your loved ones. As a boot camp instructor myself, I know firsthand that clients always get better results when they embark on a fitness journey with others.

And if you live in the local Denver area, come workout with us for the best personal training in Denver by visiting http://www.rialtowellness.com/. We'll change your life and have you looking better this New Year, guaranteed ;)

Rialto Wellness Holiday Gift Certificates available Now!

Here's to your health and happiness!

JM/RN

12 Days of Fitness

2008-12-17T09:06:00.000-08:00

On The Sixth Day Of Fitness

My True Love Said To Me...

The 20 Worst Mall Foods in America

It's that time of year again: Chances are you'll be logging some serious hours at the mall in the upcoming days. Blame stress, blame shopping fatigue, or blame the irresistible smell of food court treats slamming your senses from the minute you walk in the door—whatever the reason, you'll probably end up chowing down at the mall during your shopping trip.

See what's being said about Starbucks, Schlotzky's, Panda Express, Pizza Hut, & many more...

http://health.msn.com/nutrition/articlepage.aspx?cp-documentid=100229099&page=1

12 Days of Fitness

2008-12-16T12:12:00.000-08:00

On The Fifth Day Of Fitness
My True Love Said To Me...

Spotlight On: Our Expert Advisors

Curious about your body composition and the difference between fat vs muscle (besides the obvious!)?

Body composition refers to the quality or make-up of your total body mass, which can be divided into 1) fat mass & 2) fat-free mass. Fat-free mass is composed of muscle, bones, and organs. Whereas, fat mass is composed of just that...fat (or adipose) tissue. Body composition assessment determines the relative percentages of fat-free and fat mass.

As you age, there's a strong likelihood that your bones and/or organs are not growing; therefore, the majority of physical transformations can be attributed the addition/depletion ofmuscle and fat tissue.

Increasing the amount of muscle in your body is SO VERY IMPORTANTin helping your metabolism throughout the day, as well as keepingthe fat off! For every extra pound of muscle you put on, your body uses approximately 35-50 extra calories a day. Whereas, an extrapound of fat only uses 2-3 extra calories a day. Starting to get the picture?!

It is NOT uncommon for an exerciser to lose fat weight and gain muscle without any change in total body weight or "scale" weight. Without an assessment of body composition, this favorable change could go undetected and possibly lead to frustration on the part of the exerciser.

Bottom line, when you see a decrease in your fat mass...and yet, your scale weight remains constant...and your exercise results are improving (i.e. push ups, sit ups, squats, etc), rest assured that you're adding more lean muscle, gaining endurance and toning your body.

This is why you see the inches dropping....the clothes 'looser'.... more endurance throughout your day...and an overall better quality of life!!!

Have a GREAT day.

JM/RN

12 Days of Fitness

2008-12-15T18:14:00.000-08:00

On The Fourth Day Of Fitness

My True Love Said To Me...

Here are 9 helpful tips to naturally treat colds and the flu.

http://www.webmd.com/cold-and-flu/9-tips-to-treat-colds-and-flu-the-natural-way

12 Days of Fitness

2008-12-12T14:21:00.000-08:00

On The Third Day Of Fitness

My True Love Said To Me...

A Recipe Submitted by a fellow bootcamper. Thanks K.

CHILI RECIPE

From a book entitled "Eater's Choice" by Dr. Ron Goor & Nancy Goor.

The great thing about this is that you can sub in ingredients per your own tastes, switching in different kinds of beans or tomato sauces, and going heavier or lighter on the spices. "I usually throw a couple of extra chilis in the pot to give it more kick." Freezes well.

1 large can (40 oz) Kidney beans
1 can (15 oz) chickpeas / garbanzo beans
2 cloves garlic, minced
1 medium onion, chopped
1 tablespoon olive oil
1 can (8 oz) tomato sauce (or estimate same amount of spaghetti sauce from a jar)
1 can (14.5 oz) whole tomatoes (or substitute can of chopped tomatoes)
1 tablespoon oregano
1/2 teaspoon thyme (ground or leaves is fine)
1 teaspoon cumin
1/2 teaspoon basil
3 tablespoons chili powder

Rinse kidney beans and chickpeas to remove excess salt. Set aside.
Saute garlic & onions in olive oil.
Add beans, chickpeas, and remaining ingredients and bring to a boil.
Simmer for 20 minutes or longer until thick.

Makes 8 one cup servings.
Per Serving: 115 calories, 4 Sat fat calories

12 Days of Fitness

2008-12-11T11:34:00.000-08:00

On The Second Day Of Fitness
My True Love Said To Me...

Here are some of the best Hot Mama Meals for a Flat Tummy on the planet!!

Breakfast

Fresh Spinach Scramble: 1 serving

1 whole egg
2 egg whites
1 c fresh spinach
1 tbls crumbled feta cheese
1 tbls organic butter
Mrs. Dash extra spicy

Directions: Heat pan over med heat. Melt butter in pan, toss in fresh spinach, suate’ until cooked. Add eggs, mix well until eggs are almost done. Add feta cheese and seasoning of your choice. Serve immediately.

Veggie Salsa Scramble: 1 serving

1 whole egg
2 egg whites
1 c frozen mixed veggies
2 tbls salsa

Directions: Heat non-stick pan over med heat. Add frozen veggies, cook until soft. You should be able to separate them with your spatula. Add eggs, toss until cooked. Add salsa, let salsa cook until the liquid is almost gone. Serve immediately.

12 Days of Fitness

2008-12-10T08:33:00.000-08:00

On The First Day Of Fitness

My True Love Said To Me...

Enjoy your very own "Organic" Must have food guide.

Organic Must Have Food Guide

Of the 43 different fruit and vegetable categories in the "Guide to Pesticides", the following twelve foods had the lowest pesticide load when conventionally grown. Consequently, they are the safest conventionally grown crops to consume:

12 Foods That You Dont Have to Buy Organic
Broccoli
Eggplant
Cabbage
Banana
Kiwi
Asparagus
Sweet peas (frozen)
Mango
Pineapple
Sweet corn (frozen)
Avocado
Onion
Sources: DrWeil.com July 30, 2008 FoodNews.org Printable Shopper’s Guide

What Should You Buy Organic?

Of the 43 different fruit and vegetable categories tested, these 12 fruits and vegetables had the highest pesticide load, making them the most important to buy or grow organic:

Peaches
Apples
Sweet bell peppers
Celery
Nectarines
Strawberries
Cherries
Lettuce
Grapes (imported)
Pears
Spinach
Potatoes

Strawberries were found to be highly toxic due to a poisonous blend of pesticides in a previous 2007 EU study as well. But be VERY careful as the list above is for fruits and vegetables. Non-organic meats have higher concentrations of pesticides than all of the fruits and vegetables. The highest concentration of pesticides is in non-organic butter. So if you can only buy one organic food item it should be butter. Next priority would be meats and once those are addressed, you will want to focus on the fruit and vegetable list above.

Baseball Bootcamp Style

2008-12-04T21:01:00.000-08:00

Penterra Location

The results:

Team A
Game 1 13 runs
Game 2 26 runs

Team B
Game 1 13 runs
Game 2 25 runs

Great effort and fun had by all!

"We'll schedule a rematch soon Team A";-)

Lowry Location sessions (AM/PM) cranked the 30-60-90 Holiday Tri-Mixer today!

Wait til you see the pictures. Another GREAT workout and fun had by all!

Hamilton Location

Cranked the 50/10 concept consisting of 20 minutes of non-stop interval training.

Amazing sweat faces on your shirts;-).

Everyone, enjoy the weekend and...

Make Today Better Than Yesterday!

RN/JM

13 Nutrition Tips to Prevent Holiday Weight Gain!

2008-12-03T11:03:00.000-08:00

There are a bunch of handy damage control nutrition strategies that you should employ to best prevent yourself from overdoing it at the dinner table this holiday season. Use the tips below to allow yourself to stay social and to be able to indulge in moderation without splitting your pants before the New Year:

1.) Perform High-Intensity Activity Before and/or After a Big Meal or Holiday Feast

I know, I know. We promised nutrition strategies, but we simply cannot go without recommending some activity. Your body is most receptive to higher calorie and/or carbohydrate meals within 30 minutes before and within two hours following high-intensity activity. Ideally you would want to workout out before AND after a big meal, but if you can only do one, that will suffice. It is less important when you do it and more important that you do it. Your best options will be 20 minutes of circuit resistance training or cardio interval training. Even a 20-30 plus minute walk a few hours afterwards can serve as a bit of damage control.

2.) Do NOT Fast in Preparation for a a Big Meal or Holiday Feast

Fasting in preparation for a free meal will not only lead to overeating, but worse: overeating foods that are extremely high in sugar, fat, or both! Your body is a survival mechanism. If it hasn’t had food in a while it anticipates a famine state. This means that the next time that you eat your body will use as much of the incoming food as possible to store as body fat (survival energy) in anticipation that it won’t see food again for another long period of time. Do yourself and your body a favor by eating every two to four hours as you normally should to prevent yourself from becoming a ravenous, fat-storing beast this holiday season!

3.) Do NOT Gorge Yourself

Eat until the point of satisfaction, not discomfort. Remember this: binge eating is not the habit of lean individuals. It is imperative to understand that that holiday meals are not a ticket to eat as much as you can in as little time as possible. However, listen to your body and make sure to enjoy the foods you are craving in moderation and only eat when you are hungry.

4.) Eat a High-Fiber, Protein-Rich Meal An Hour Before a Holiday Event

A meal high in fiber and protein before a big holiday meal will help prevent overeating by making you feel more full which in turn means less calories consumed during the ensuing feast. My favorite strategy is to drink a protein shake with a added fiber and healthy fats (e.g. 2-4 Tbsp. flax meal) and 1 liter of water before such a meal to help keep me nice and full upon arrival. This way you won’t lose any friends by eating their entire dinner platter and you’ll save your midsection from a fluffier existence!

5.) Eat Leans Proteins and Fruits and Vegetables FIRST

Just because it’s a holiday meal doesn’t mean you can’t eat any nutritious food. Make sure to load up on healthier food choices first and try to eat as much lean meat, fish, and fruits and veggies as possible at the start of each holiday event. This will leave less room for the unhealthier, higher calorie treats. At least this way you know your body is getting in some good nutrition and you are not putting yourself at excessive risk for sickness and/or other health concerns.

6.) Drink, Drink, Drink Water!

Water competes for space in your stomach and truly helps decrease appetite. For every plate you eat, try to drink at least 1-2 glasses of water. After that second plate, when you have 1 full liter of water in your stomach, I bet you might just throw in the towel!

7.) Do NOT Eat Again Until Hungry Following a Large Meal

Now I know we already told you to eat every 2-4 hours, but there is one exception to this. If you eat a huge meal, it is important not to eat again until you are hungry and/or no longer full. If your body is not used to eating such a big meal, then it will take a much longer time to digest all that food and the worst thing you can do is put more food into an already full stomach, unless you goal is to do the stop, drop, and roll drill. Only when you are hungry again should you resume your normal eating plan following a big holiday meal.

8.) Immediately Resume Your Normal Eating Schedule at the Next Meal

What’s done is done. Now it is time to get back to your regular eating plan. Remember weekly caloric intake is far more important than daily caloric intake. For example, let’s say that you need 3,000 calories per day to maintain your current body weight. Well, all that you need to do is make sure the average daily caloric intake each week is 3,000 calories per day. This means that you can fluctuate your daily caloric intake and yield the same results as if you ate that same amount each day. So if you have one day of big eating where you eat 9,000 calories (just an example, not a recommendation), but you only eat 2,000 calories per day the rest of the week, you will still end up at the same caloric balance. Again, I am not recommending that you eat in such an extreme manner, rather I am suggesting that you do not have to obsess about being perfect. Enjoy some indulging in moderation at your various holiday festivities knowing that the week in review trumps a day in review, even when you are particularly naughty on any given day.

9.) Never Eat Junk Food for Breakfast or Before Bed

Eating a highly refined carbohydrate meal first thing in the morning will make your blood sugar levels go crazy for the rest of the day resulting in greater junk food cravings and uncontrollable hunger. On the other hand, eating a big meal before bed will result in a bunch of unused energy that will be stored as body fat and you very well may have trouble sleeping with all of that extra food volume in your stomach!

10.) Control your Portions

Try to eat only half of all the servings of unhealthy food that you choose. Half of the portions equal half the calories!

11.) Avoid Empty Liquid Calories and Alcohol

One can easily consume over 1,000 calories per day from liquid calories alone. This means that in one week, you will gain 2 lbs of body fat from just fluids! Opt for regular solid food calories versus empty liquid calories (e.g. juices and soft drinks), for at least the food will fill you up and provide some nutrition where as liquid calories, particularly alcohol, have no such effect. Rather, sugary and/or alcoholic drinks tend to make you hungrier in general and often hungrier for junk food in particular. Furthermore, your body cannot burn fat until the alcohol is processed out of your body in addition to the fact that alcohol consumption actually lowers leptin levels thus defeating one of the main purposes of this flexible eating (decreased leptin levels increase hunger and decreases your body’s use of fat for fuel). Thus over-consumption of alcohol can prevent the fat burning process from resuming until several days later and/or even cause unwanted fat gain and thus set you back as little as a few days to as long as a full week!

12.) Use Lower Calorie/Carbohydrate Substitutes Whenever Possible

Instead of using sugar, opt for zero calorie alternatives like splenda or stevia. They can deliver a similar taste without all of the extra sugar and calories. Even try replacing yeast with protein powder when you bake. The extra protein and reduced carbohydrates will result in a slimmer you while still providing some great tasting treats! Your goal should be to find the minimal amount of calories that can provide the same great taste that makes the holiday treats enjoyable rather than simply overdoing it because you can!

13.) Avoid Eating Meals that are High in Both Fat and Carbohydrates

The absolute worst thing that you can do is to eat a meal that is high in both fat and carbs. The high amount of carbs will lead to a rapid increase in blood sugar levels and thus large increases in the potent fat-storing hormone Insulin. The high amount of fat will lead to a large increase in free fatty acids in your bloodstream. Since Insulin is already present in large amounts, in addition to there being a large amount of free fatty acids now available in your blood, the stage is set for all those free fatty acids to be gobbled up and stored by your fat cells. This is the equivalent of becoming the next Goodyear blimp, so it is imperative to use caution at your holiday meals when it comes to combining fat (particularly saturated and trans fats) and carbs (particularly starches and refined sugars). In general, it is best to choose one over the other. But since most people crave carbs at their free meals, it is essential to keep the fat low at this meal. Want pasta? Instead of alfredo sauce, opt for marinara sauce with whole grain pasta. Want pizza? Make your own pizza with whole grain crust and fat-free cheese. Want mashed potatoes? Well then be sure to skip the gravy and go easy on the butter. These small changes can literally save you hundreds, even thousands of calories, and more importantly will prevent your holiday feasts from creating the optimal fat-storing environment that will set you back from achieving your health and fitness goals.

As always...eat right, stay active and keep positive!

RN

Final Countdown Baby! Get Ready!!

2008-12-02T13:01:00.000-08:00

Final Countdown Boot Camp has arrived. Hope you all enjoyed a festive Thanksgiving weekend and had great times with family and friends, but now it is time to get back to work!

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. Not sure what you should be eating? Ask your fitness conditioner or post your questions to the blog.

During the month there are some important things to remember.

1) 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! The constant wear and tear can be hard on your shoes…so clean them!

2) 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, if weight loss is a goal of yours, keep writing down what you eat even though log books aren’t required during "Final Countdown". You can still ask for advice if you need it!

3) We know that you are all very busy people. Traveling for work or getting the kids to school can get in the way of making it to the gym every day. If you miss a day of workout, you always have the choice of attending another group session or doing a homework assignment. Check the schedule for the times of sessions. If you are going to miss a class, always email one of the fitness conditioners and let them know.

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 workout anyway. The Rialto Wellness 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) It is important to remember that we don’t own the Montclair Recreation Center! Please be respectful and help to take care of the center. If you bring water bottles, gloves, towels, or anything to the recreation center, they should leave with you!

6) Mark your calendars now! The Rialto Wellness "Give a Toy, Get a Free Workout will be Thursday December 18th. This December challenge will be a "Toys for Tots" benefit, and all campers, former campers, and friends are welcome. Just bring an unwrapped toy for donation to participate and get a F.R.E.E bootcamp session on us! More details to come!!!

7) Questions or concerns? Can’t make camp? Email us at bootcamps@rialtowellness.com

Make today better than yesterday!

RN/JM

Denver Boot Camp Shares 4 Quick Tips To Keep Your Body Fat Free For The Holiday!

2008-12-01T11:29:00.000-08:00

We all know how busy the holidays can be. However, do not let yourself get caught in the trap of not working out to make more time for holiday errands or events. It is a big mistake to risk losing the lean muscle mass and strength that you have worked so hard to build and maintain. Why you ask? Losses in lean muscle mass will lower your resting metabolic rate, which accounts for the vast majority (about 60-75%) of your total daily calorie burning. This means that everyday you will be burning less and less calories which will put you at a much greater risk of putting on ugly, unwanted body fat during the holidays. Plus, losing strength will mean that the next time you start to work out your performance will be sub par and you’ll get smacked in the face with that ugly word that no one ever wants to encounter when it comes to their training: regression! Furthermore, there are many clever ways to maintain or increase the number of calories you burn per day, both from exercise and from your normal daily activities, to stay fat-free this holiday season. Use the strategies below to maintain and/or increase your current amount of lean muscle mass and maximize your daily calorie burn to best protect yourself against the deadly holiday bloat!

1.) Perform at least one intense strength training session per week

Studies show that only a single strength training workout per week during times when you cannot train as frequently as you normally do is an effective way to maintain your current levels of strength and lean muscle mass. So, to best maintain your strength and lean muscle mass, shoot for at least one good strength training workout per week to stay buff during the holidays and to prevent unwanted regressions in fitness. To best prevent weight gain, aim for three total body strength workouts per week. To maximize fat burning, perform three total body strength workouts per week and also perform three cardio interval workouts per week on non strength-training days.

2.) Hit Your Totals

Your body is a moron. In other words, it cannot differentiate between 100 push-ups performed in a row versus 100 total push-ups performed in a day. When you honestly cannot find a five to 20-minute time slot to complete an effective total body workout, look for hidden chunks of time during the day to get in a certain number of daily repetitions for a certain number of exercises that work your entire body. Got a free moment from now until you need to take the turkey out of the oven? Then, bang out 10 push-ups, 10 rows, and 20 squats. Using this method throughout the day will lead to big numbers by the end of the day that will burn the same amount of calories in addition to creating similar muscle building effects as if you did all of the exercises at once during a single workout.

It is important to note that this “Hit Your Totals” routine is merely a back-up option to the ideal 20-minute interval training workouts which are scientifically proven to burn nine times more fat than ordinary exercise. Short rest periods between exercises create the optimal hormonal environment for rapid fat loss and lean muscle gain, where as the long rest periods (full recovery) between movements do not. However, it comes down to effective (“Hit Your Totals”) versus optimal (50-10 Total Body Circuit Interval Training Workouts), so be sure to at least be effective this holiday season!

Make sure to pick multi-joint, compound movements that hit as much of your body’s major muscle groups in the shortest amount of time possible (e.g. squats, deadlifts, lunges, push-ups, rows, etc.). Use the plan below as guide to build your own “Hit Your Totals” workout. Adjust the repetition ranges accordingly based on your current strength levels. The only thing you need is your body weight and adjustable dumbbells and/or resistance bands. Perform this plan up to three times per week, resting a day between workouts. Make sure to alternate between Plan A and Plan B for more variety. You can either hit your total by doing one exercise first (e.g. perform push-ups rest-pausing as needed until you get 100 total), or by simply employ circuit style training (e.g. 20 squats, 10 push-ups, 10 rows, repeat 10x throughout the day to hit your totals).

The Hit Your Total Workout For The Holidays
Plan A-

Body weight Squats or Hip Extensions: 100-200 total
Push-ups: 50-100 total
DB/Band Rows: 50-100 total

Plan B-

Body weight Lunges or Single-Leg Hip Extensions: 50-100/total per leg
Off Chair/Couch Dips: 50-100 total
DB/Band Curls: 50-100 total (feel free to swap pull-ups or
pull-downs here if you have access to the equipment)

3.) Rage Against The Machines

Machines have made us an incredibly out of shape and overweight society. This holiday season make it a point to not use them! Now I don’t mean to say that you cannot drive to the mall during the holidays. However, when you get to the mall, try to park further away so you can do more walking to get inside. Avoid using elevators and escalators and opt for the stairs; all those steps truly do add up. Instead of having your naughty kids carry the bags, burn more calories by carrying the bags yourself (sorry, that was the former naughty kid in me raging, ha ha). Stay on your feet as much as possible and resist the temptation to let a robot or machine do the work for you.

4.) Engage in more outdoor holiday activities

I have been in some pretty incredible snowball fights in my day. Though I was always having a blast while pelting my friends behind cleverly built igloos, I was never aware of how exhausting a good snowball fight can truly be until I came indoors afterwards. My snowsuit was soaked with sweat and I had spent the last 30 minutes or so in total fight or flight mode. Talk about an awesome way to burn calories without even thinking about it! Get outdoors this holidays season and throw around the pigskin or have your very own “Ice Bowl.” Once again, all these calories here and there truly do add up and could make a difference between you fitting in your pants or ripping your pants by the time the clock strikes midnight this New Year!

Make Today better than Yesterday!

RN/JM

http://www.rialtowellness.com/

The Gift of Giving - Thanks, Thanks, Thanks

2008-11-03T12:21:00.000-08:00

Greetings Camper:

The staff at Rialto Wellness would like to thank you for attending our Freaky Fat Loss FEAST Extravaganza!

The event was a perfect way to conclude October's Camp and a very successful Outdoor Season.

We hope you enjoyed the hospitality, healthy foods and great conversation with others!

A special thanks to each and everyone of you for donating food items and non-perishable items.

We delivered an extremely large amount of the items on Friday, October 31st to the Denver Rescue Mission and the Denver Shelter Food Bank. What an AWESOME outpour of selflessness shown. The staff of both the shelter and mission were very grateful and moved with emotions.

Thanks again for making a difference!

Make today better than yesterday and

as always... eat right, stay active and keep positive!

Help Others While Helping Your Nutrition

2008-10-16T08:40:00.000-07:00

Hey Boot campers! Still wondering what to do about that can of corn or box of pasta in the back of your pantry? Having trouble parting with that big bag of potato chips you bought before you started BC? We have the answer for you!

We have a volunteer workers in our midst at Boot camp and they say that local area food banks are extremely low on supplies. What better way to clean your fridge of unwanted and unhealthy items while helping those in need! Rialto Wellness is supporting the Denver Homeless Shelter Food Bank this month! So, here’s a chance for you to bring your goodies to boot camp. Starting Monday October 20th, we'll have a big box ready and waiting for your donations.

Thanks in advance for help us fight hunger through your generous giving.

A Picture Worth A Thousand Words

2008-10-13T20:54:00.000-07:00

Submitted by Faithful Bootcamper.

Thanks TP

Get Some shut-eye!

2008-10-08T10:22:00.000-07:00

Getting enough sleep can keep your body from storing fat, according to scientists at Laval University in Quebec. Night owls who log less than six hours of sleep are 35 percent more likely to gain weight - 11 pounds, on average, over six years - than those who get seven to eight. Sleep deprivation increases cravings for sweets and starches, scientists said. It also causes your body to produce more of the stress hormone cortisol, which is linked to belly fat.

To get more rest, Self magazine suggests setting a radio alarm to sound 30 minutes before you want to go to bed. When it goes off, head to your room and relax with a book or some stretching. How many hours of sleep do you get each night? Any tricks on getting a full night's rest with our crazy schedules?

Baseball Day

2008-09-24T11:19:00.000-07:00

Crescent Location Results

Team A
First Game = 14
Second Game = 19

Team B
First Game = 16
Second Game = 19

Great Effort!

Got DOMS?

2008-09-11T10:20:00.000-07:00

Sore muscles are a part of an active lifestyle! While uncomfortable, the good news is: a sore muscle means you are making a change in the shape of your body and the strength and speed of your muscle. The soreness is: Delayed-Onset Muscle Soreness. Best remedy? Keep moving. Be sure to come to class day after day. Couple of things to help ease the pain:

Be sure to eat some high quality protein within 45 minutes of your workout or sooner. You have a small window in which this helps speed muscle repair.
Continue to eat high quality protein throughout the day (see your fitday.com or ask a trainer for examples), such as fruits, veggies and other complex carbs like oatmeal.
If you can stand it, take 10-20 second bursts of alternating hot & cold showers...it really does help but can be pretty uncomfortable. Check out Contrast Showers.
Take an Epsom salt bath...Grandma was right. It does help! While in the warm bath, stretch.
Apply any brand of muscle cream to the area.
Never a better excuse to get a massage.
Keep coming to bootcamp or complete a RWB-work assignment. Getting your muscles moving again is usually the BEST therapy.
More info on DOMS.
Any suggestions? Please post to comments or let us know what works best for you.

September: Week One

2008-09-11T09:53:00.000-07:00

Welcome! Many of you experienced your first dose of a Rialto Wellness Boot Camp this week. Were you surprised at how easily you made it through? If so, be sure to ask an instructor to make it harder for you. Did you barely make it? If so, keep pushing yourself. You will make it through this next month! You CAN make it, you WILL improve and you will be very proud of yourself in about four weeks. No doubt, boot camp is tough, but it is worth every ounce of effort you put into it! In four weeks your pants will be looser, you will have a lot more energy and if we could look inside you, your cholesterol levels and inflammation levels will have dropped. So stick it out! Take care of yourself this month. Work hard, come to camp every day, fuel yourself with good, clean food choices and you will absolutely see great results.

As you all probably noticed today, there are many shapes, sizes and fitness levels at boot camp. All of you, with your many similarities and differences will become a team over the next month. Support each other. Push each other! You will be amazed what you can accomplish!

If you are a veteran camper or find camp is not as hard as you would like, ALWAYS ask an instructor for an alternate/harder version of what you are doing. We can ALWAYS make things more interesting for you! Continue to focus on the goals you have set for yourself. If you are a lite member, decide now what days you will attend and stick to it. Maybe change up one more thing in your nutrition: add more veggies or drop the soda. Aim at a 10k this time, maybe a sprint tri. Whatever it is, decide now so your goal is clear.

Here are a few items to get you through this first week:

1. You may have encountered some grassy and muddy conditions today. Here is a link with good info on sneaker cleaning. If you don't rinse them off and turn them upside down to dry off, they will really smell. Trust us on this one.

2. Remeber to sign up with fitday.com and begin tracking your daily food intake and fitness activities. If you miss a day in the park due to your schedule, try to make up that day by completing a Homework assignment.

3. Attendance: please attend class every day. It is amazing what you can achieve when you actually workout for 12 days in a month. Commit to it now. Decide now that you will make it to class each day. AND, you will complete your RWB-work on your days off. If you cannot make it to class, be sure to email your trainer. See email addresses below.

4. Injuries: If you pull a muscle, do not stretch it (if you stretch, you are just adding more micro tears). Just relax & get ice on it ASAP. Continue to apply ice 15-20 minutes every hour or two. Give it a day, warm up the area and try to stretch. If you feel more pain, continue the icing regimen. If you can stretch with no pain, keep the area loose & continue to stretch on & off throughout the day. You should be ready to use the area again if the pain does not return. If in doubt, have the area checked out by a medical professional.

5. RICE: Just an FYI, the R in RICE stands for Rest. So, if you tweak your knee, pull your quad, twist your ankle, please don't come back to boot camp to "tough" it out. Take a day or two, heal up & then head back out to camp. Also, Rest also means "keep the area still" which means, don't stretch it until there is no pain. For more info on RICE.

6. There are many different obstacles at each camp. Some of you may see holes, rocks, sleeping people, crazy people throwing bikes, hidden man holes, bears, dogs, geese, etc. Please watch your step. Camp takes place in an urban adventure area so keep your eyes open as you make your way through the parks!

7. Any questions or concerns? Can't make camp? Email your instructor at bootcamps@rialtowellness.com

RW

Today's pic: Campers work on their pistol squats.

Welcome Sept Boot Campers!

2008-09-08T19:28:00.000-07:00

Welcome to September Rialto Wellness Boot Camp!

You may use the comment area to post questions/thoughts/concerns. A Rialto Wellness Staff member or a previous boot camper will answer your questions!

WELCOME and as always, eat right, stay active and keep positive!

September Campers, Meet the Rialto Blog

2008-09-08T18:51:00.000-07:00

One day left before boot camp begins! Are you ready?

Some suggestions:

1. Clean all the junk out of your kitchen.

2. Get to the grocery store and stock up on fruits and veggies.

3. Buy them already cut or cut & store them.

4. Read through the RWB Logbook. Be sure you are clear on "good food choices."

5. Get your clothes ready for the week. Seriously. It is much easier to get out of bed when your workout clothes are already pulled and ready to go.

6. Get to bed early tonight. Getting enough rest is essential for making it through this program!

We'll see you all tomorrow, dark and early or for you PMers, light and late!

Stay Motivated!

2008-08-31T21:56:00.000-07:00

Sadly, we will say goodbye to many of you. We hate to see you go but realize all things must change! For those of you who are staying on for another month, yahoo! We'll see you dark and early or dark and late for you PMers. Whether you are continuing on with us or not, it is a good idea to keep your fitness fresh so you stay motivated. While finishing a 5k or a 10k might be good goals for you to set, the races are also a great way to keep you focused on a prize, thereby keeping you MOTIVATED.

Here are some other ways to stay motivated and stay in the game!

Continue to track your progress. Keep track of your food intake and your fitness partake! By tracking your progress, you can look back and see how far you have come.

Schedule an event. Sign up for a 5k, a sprint triathalon, a Fitness challenge event, a charity bike ride, etc. Nothing keeps you on track like knowing you have to run in a few months.

Decide now to participate in Boot Camp in 2 months, 3 months, maybe next year. There is nothing like the knowledge of an impending camp to keep you moving!

Plan a beach vacation. No explanation needed for the motivation there.

Keep in touch with active people. Surround yourself with them. (Please feel free to read the blog, utilize the recipes on the nutrition page or keep up with your BC buddies. These resources are here for you to use)!

Plan your prize for keeping up your fitness plan. Schedule a spa vacation, a massage, a new car...whatever! Just make it a prize that you really want so you stay motivated to stick with your fitness plan.

Have fun and give yourself a break. You have to take days off! Never feel guilty. You are always just a few hours away from another opportunity to workout or make good food choices. Hang in there! - RW

Have a safe and Happy Holiday Weekend!