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!
Tuesday, December 30, 2008
Thursday, December 25, 2008
Merry Christmas & Happy Holidays!!
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 2009!
RN/JM
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 2009!
RN/JM
Tuesday, December 23, 2008
12 Days of Fitness
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
Friday, December 19, 2008
Top 10 Last Minute Holiday Fitness Gifts for 2008!
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
It’s awesome! You can check it out at: KOSS Tugo Wireless MP3
10.) A Gift Card/Certificate to a Fitness Boot Camp
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
Wednesday, December 17, 2008
12 Days of Fitness
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...
Tuesday, December 16, 2008
12 Days of Fitness
On The Fifth Day Of FitnessMy 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
Monday, December 15, 2008
12 Days of Fitness
On The Fourth Day Of Fitness
My True Love Said To Me...
Here are 9 helpful tips to naturally treat colds and the flu.
Friday, December 12, 2008
12 Days of Fitness
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
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
Thursday, December 11, 2008
12 Days of Fitness
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.
Wednesday, December 10, 2008
12 Days of Fitness
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
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
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.
Thursday, December 4, 2008
Baseball Bootcamp Style
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
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
Wednesday, December 3, 2008
13 Nutrition Tips to Prevent Holiday Weight Gain!
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
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
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
Tuesday, December 2, 2008
Final Countdown Baby! Get Ready!!
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
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
Monday, December 1, 2008
Denver Boot Camp Shares 4 Quick Tips To Keep Your Body Fat Free For The Holiday!
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/
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/
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