Change, It Does a Body Good!

If you’ve been performing the same strength training routine for the past 10 years…or even the past year, it’s time to shake up your workout!  Changing your routine will help to avoid strength plateaus.  By updating and revamping your strength training routine you will help challenge your muscles, your mind, and ensure you continue to see results!

Whether you’re an experienced exerciser or new to working out, it’s easy to get in a rut and perform the same exercises week after week.  You may find comfort knowing your routine, but over time doing the same exercises over and over can lead to muscle imbalances which could eventually lead to injuries or pain.  I recommend everyone (trainers included) hire a certified personal trainer or health coach to assess their current program from time to time.  

A personal trainer will review your exercise program and suggest methods to enhance your results.  They will also observe your exercise performance and provide necessary feedback to improve your form.  It doesn’t take long for the body to adapt to a routine.  Exercises become easier, which is great because you know you’re getting stronger, but to keep progressing and seeing results you must continually challenge your muscles!   

Some people think personal trainers are just rep counters (my clients complain I don’t know how to count – they count their reps) and miss the many benefits a personal trainer can provide. Your workout routine requires maintenance just like a car.  You may not want or need to see a personal trainer/health coach on a weekly basis, but a program “tune-up” every few months is an investment in your health!  Make an appointment with a personal trainer today!

 Choices today determine tomorrow – choose a healthy lifestyle!

Surviving Vacation Weight Gain

You don’t have to pack on the pounds during your summer vacation!  Now may not be the best time to focus on weight loss, but it is possible to maintain your weight and still enjoy a daily treat.  Below are some tips to ensure you keep the pounds away whether you’re on a road trip, camping, cruising, or staying at a fancy resort. 

·         The most important tip is to plan ahead and be set for success!

·         Stay active.  Allow some time for relaxing, but since you aren’t constrained to a work schedule now is the time to try new activities including hiking, water sports, horseback riding, bike riding, etc.

·         Most vacation destinations have a gym.  If you’re going to be sitting in a car, bus, or plane, do a quick workout in the in the gym before starting the day.

·         If you know you’re going out for a special dinner, try eating a light and healthy breakfast and lunch.  If your room has a mini fridge stock it with fruit and low-fat or nonfat yogurts for a quick and healthy breakfast.

·         Choose one indulgence a day.  Alcohol and sugary treats contain an abundant of empty calories.  You’re on vacation – you should enjoy sitting by the pool with a Mai Tai or homemade gelato, but pick one or the other.

·         When dining out request grilled, broiled, or roasted foods versus fried foods. 

·         Control portion size!  Allow yourself to try new foods and enjoy your favorites, but do so mindfully.

By following the tips above you should return to work without having to loosen your belt!  Now, it’s time to enjoy being off the clock and have fun!    

 CHOICES TODAY DETERMINE TOMORROW – CHOOSE A HEALTHY LIFESTYLE!

Fool Label Lingo

Do you need a guidebook while grocery shopping for healthy foods?  Are you confused by the labeling lingo?  Unfortunately many of the terms used are marketing ploys to promote an unhealthy product as healthy.  Below you will find some of the most confusing terms along with a definition to help you make informed food choices in the future.

·        Organic is only organic if it say “100% Organic” on the label, otherwise it’s only partially organic.  “Organic” indicates the food or other agricultural product has been produced through approved methods.  “Synthetic fertilizers, sewage sludge, irradiation, and genetic engineering may not be used” (United States Department of Agriculture [USDA], 2014).

Ø 100% Organic – must be all organic or use all organic ingredients (Mayo Clinic, 2011)

Ø Organic – products must be at least 95% organic (Mayo Clinic, 2011)

Ø Made with organic ingredients - must contain at least 70% organic ingredients (Mayo Clinic, 2011)

·        Natural doesn’t always mean healthy.  The U.S. Food and Drug Association (FDA) “has not developed a definition for use of the term natural or its derivatives (FDA, 2015). The agency allows the term as long as the food item does not contain added color, artificial flavors, or synthetic substances.  The product could still contain large amounts of sugar, fat, or sodium.

·        Gluten-free means a product contains less than 20 parts per million (ppm) of gluten (FDA, 2015).  Gluten in a protein naturally found in grains including wheat, rye, barley, spelt, kamut, triticale and all hybrid varieties of wheat.  For people with celiac disease it is necessary to eliminate gluten from their diet, but for others eliminating gluten may lead to vitamin, mineral, and fiber deficiencies.

·        Fat-free, Low-fat, Reduced-fat, Light

Ø “Fat-free foods must have less than 0.5 gram of fat per serving.

Ø Low-fat foods must have 3 grams of fat or less per serving.

Ø Reduced-fat foods must have at least 25% less fat than regular versions of those foods.

Ø Light foods must have either 1/3 fewer calories or 50% less fat” (WebMD, 2014).

·        Grass-fed - marketing claims state ruminant animals (e.g., cattle, sheep, goats – these animals have four compartments to their stomach; the largest section is the rumen) must be fed grass and forage (e.g., hay with grass) with the exception of milk prior to weaning (USDA, 2008).  They cannot have grain or grain byproducts, but they can receive vitamin and mineral supplementation.

·        No Added Hormones or Raised without Hormones is unnecessary on poultry, pork, and goat.  “Federal regulations have never permitted hormones or steroids in poultry, pork, or goat” (USDA, 2012).

·        Pasture-raised – the USDA does not currently have a federal definition or guidelines for pasture raised products.

Manufacturers are always trying to sell their products and often use deceptive advertising, especially on the front label.  It’s best to check out the back of the label and read the list of ingredients.  This will let you know exactly what is in the product with the ingredients listed in order from highest to lowest.  Next time you go grocery shopping you’ll be armed with knowledge to make the healthiest food choice!

 

References

Mayo Clinic. (2011). Organic foods: are they safer?  More nutritious?

      Retrieved from: http: mayoclinic.com/ health/organic-food/NU00255

United States Department of Agriculture. (2014). What is organic?

      Retrieved from: http://www.ams.usda.gov/AMSv1.0/ams.fetchTemplateData.do?template=TemplateA&navID=NationalOrganicProgram&leftNav=NationalOrganicProgram&page=NOPNationalOrganicProgramHome&acct=AMSPW

United States Department of Agriculture. (2008). Grass fed marketing

     claims. Retrieved from:  http://www.ams.usda.gov/AMSv1.0/ams. 
  fetchTemplateData.dotemplate=TemplateN&rightNav1=GrassFedMarketingClaimStandards&topNav=&leftNav=GradingCertificationandVerfication&page=GrassFedMarketingClaims&resultType=

United States Department of Agriculture. (2012). National organic program.

     Retrieved from: http://www.ams.usda.gov/AMSv1.0/ams.fetchTemplate Data.dotemplate=TemplateC&leftNav=NationalOrganicProgram&page=NOPConsumers&description=Consumers

US Food and Drug Association. (2015). What is the meaning of ‘natural’ on

      the label of food? Retrieved from: http://www.fda.gov/aboutfda/
      transparency/basics/ucm214868.htm  

US Food and Drug Association. (2015). Gluten and food labeling: fda’s

Regulation of “gluten-free” claims.” Retrieved from: http://www.fda.gov /    Food/ GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/  Allergens/ucm367654.htm

WebMD. (2014). Low-fat diet; why fat-free isn’t trouble free. Retrieved from:

       http://www.webmd.com/diet/low-fat-diet

Healthy Snack Ideas

Snacking for most Americans represents approximately 30% of their daily caloric intake (Ortinau, Culp, Hoertel, Douglas, & Leidy, 2013).  Healthy snacks planned into your day will provide essential nutrients to maintain your energy level between meals.  Unfortunately many people choose unhealthy processed snacks items (e.g., cookies, snack bars, chips, candy, protein bars, etc.) because of their convenience, but these types of snacks lack nutrients and contain excess calories.  Yes, even protein bars!  The best snacks include whole foods and/or minimally processed foods.  Below are 10 simple traditional and non-traditional make ahead healthy snacks:

·        Water - drink water throughout the day – it has no calories.  I know, this may not be a snack, but slight dehydration can affect athletic performance as well as cause fatigue during normal everyday activities.   

·        Fruit – it provides important nutrients and fiber; and contains minimal calories.

·        Vegetables – try a variety (cherry tomatoes, red pepper slices, snow peas, carrots, cauliflower, and broccoli).  

·        Yogurt - plain Greek yogurt contains more protein than regular yogurt.  Pair with added fresh fruit including sliced strawberries, blueberries, kiwi, or pineapple.  However, try to avoid yogurt with fruit already added – it contains extra sugar.

·        Cottage cheese with vegetables or fruit (e.g., tomato slices, avocado, red peppers, cantaloupe, and strawberries.).

·        Hummus with whole grain crackers, whole wheat pita bread.  You can also use vegetables including red peppers, jicama, or cucumbers.

·        Whole grain toast with natural peanut butter (no sugar, no salt) or other natural nut butter.

·        Apple or banana with almond butter.

·        Apple with light string cheese.

·        A small handful of unsalted nuts.

·        Air popped popcorn drizzled with a tablespoon (or less) of olive oil; or popcorn popped in olive oil – use salt sparingly.

·        Hard-boiled egg.

It’s important to remember a snack is not an additional meal!  Snacks should be approximately 150-200 calories.  Making healthy snack choices will keep you satisfied between meals, sustain energy levels, and help you maintain or lose weight!

 CHOICES TODAY DETERMINE TOMORROW…

CHOOSE A HEALTHY LIFESTYLE!

References

Ortinau, L.C., Culp, J.M., Hoertel, H.A., Douglas, S.M., & Leidy, H.J., 2013. The effects
      of increased dietary protein yogurt snack in the afternoon on appetite control and
      eating initiation in healthy women. Retrieved from:
      http://www.nutritionj.com/content/12/1/71

Yoga for Fitness

All types of exercise improve physical, mental, emotional, and spiritual health.  Performing many different forms of exercise can prevent boredom, help reduce overuse injuries, and keep you challenged.  “Yoga is a popular mind-body exercise focusing on muscular work and an internally directed mindful focus on awareness of the self, the breath, and energy” (Woodyard, 2011).  Yoga requires mental focus and discipline to enhance one’s skills. 

Improved flexibility is one of the major benefits of yoga.   With continued practice muscles and connective tissue lengthen which increases a joint’s range of motion.  Yoga also challenges balance and improves mobility in older adults (Tiedemann, O’Rourke, Sesto, Sherrington, 2013).  This is particularly important because adults 65 and older are more prone to falls which are the leading cause of death from injury (Shumway-Cook, Gruber, Baldwin, & Liao, 1997).  The benefits of yoga are not just physical.  Yoga inspires those who practice to relax and slow one’s breath helping to reduce anxiety, depression, and stress (Woodyard, 2011). 

Yoga is non-competitive and may be practiced by all.  However, those who regularly participate in high-intensity exercise may find it challenging to yoga’s slower pace, but give it a try.  The more you practice yoga the more benefits you’ll gain! 

 

References

Shumway-Cook, A., Gruber, W., Baldwin, M., & Liao, S. (1997). Mobility, and fall risk in
     community-dwelling older adults. Retrieved from:
     http://www.physicaltherapyjournal.com/content/77/1/46.full.pdf

Tiedemann, A., O’Rourke, S., Sesto, R., & Sherrington, C. (2013). A 12-week iyengar yoga      program improved balance and mobility in older community-dwelling people: a      pilot randomized controlled trial. The Journal of Gerontology.  68  (9):  1068-1075. 

Woodyard, C. (2011). Exploring the therapeutic effects of yoga and it’s ability to increase quality of life. International Journal of Yoga. Jul-Dec 4 (2), 59-54

Making the Most of 2015!

Happy New Year!  Start 2015 with a clean slate!  While you may not have accomplished all you wanted in 2014, now is the perfect time to reassess old goals and/or make new ones.  After determining your goals, it’s time to strategize and determine how you’re going to reach them. 

Not surprisingly, year after year the number one New Year’s resolution is weight loss!  The easiest way to reach your desired weight is to set small incremental goals.  For instance, instead of trying to lose 20 pounds in a month you will be more successful with a goal of one to two pounds per week.  The smaller weekly goals are more easily attainable when you have a plan of action.  Following are some suggestions to help you create better eating habits and support weight loss during the month of January:

§  Eat at least one piece of fruit and two vegetables every day (e.g., salad and soups are easy ways to include more vegetables).  Gradually increase your consumption of fruits and vegetables until reaching approximately 1 ½ - 2 cups of fruit per day and 2 ½ - 3 cups of vegetables per day (see www.choosemyplate.gov).   

§  Use a smaller plate – the bigger the plate the more you eat!  Reducing portion size is a key element in creating a healthy dietary lifestyle.

§  Do not purchase packaged crackers, cookies, or chips during the month of January.

§  Eat ONE small handful of nuts a day (no bigger than your palm).

§  Eat fish at least once a week – it’s easier to cook than you think! 

§  Stop drinking sodas and fancy coffee drinks (they’re loaded with sugar) – drink water and you’ll find you like it!

§  Cook more meals at home – salads count! 

§  Use a crock pot!  It’s a great way to have a meal waiting for you when you get home from work.

If you have a day where you revert to bad habits, don’t beat yourself up; just realize you had a slip-up and get back on track.  Don’t let one meal affect your entire day.  Over time your new eating habits will become automatic and you will be encouraged to find further improvements.

 CHEERS TO A HAPPY JANUARY!

'Tis the Season

The holidays are here again!  Are you overwhelmed with shopping, crowds, and parties?  The holidays are often more stressful because of the pressure we put on ourselves.  Everyone has stress in their lives, but the stressors of traffic and long lines are more prevalent this time of year!  While holiday stressors may negatively impact our enjoyment of the season, by recognizing them and making conscious decisions to react positively we can minimize the downside.  Below are some simple tips to keep you feeling joyful this holiday season:

·         Since traffic is often heavier this time of year leave a little earlier than normal  and also allow extra time to stand in line at Starbuck’s, the supermarket, etc.

·         Just say “no.”  You don’t have to attend every party and event.  Instead, choose to attend functions most important to you and spend time with the people you enjoy.

·         Set aside time for yourself.  Use this time to recharge and appreciate the holidays.

·         When you feel overwhelmed stop and take several deep breaths – it may be a cliché, but it works. 

·         Continue your exercise program – you’ll feel better and be healthier.

Enjoy the holidays!  Think of the season as a time of enjoyment and sharing rather than a time of stress and excessive obligations. 

 

Holiday Survival Tips

Do you find Halloween through New Year’s a difficult time to maintain a healthy diet?  Tempting desserts and caloric beverages seem to be more abundant this time of year.  You don’t have to abstain from enjoying a treat or two, but making mindful choices will ensure you don’t pack on holiday pounds.  Use a few of the simple strategies below to help you survive the holidays without weight gain:

·        Keep up with your workouts!  This is the perfect time to hire a personal trainer who will keep you on track and make the most of your workouts. 

·        Instead of dreading a trip to the mall, celebrate, you’ll be moving and burning calories!

·        Park further away when going to the grocery store or mall!  You’ll save time by not circling the parking lot several times to find a spot close to the store.

·        Plan ahead.  If you know your aunt is making your favorite dessert, skip the mashed potatoes and gravy and enjoy every bite of dessert! 

·        Manage portion sizes.  The first bite is usually the best - take small servings and don’t go back for seconds.

·        Avoid or limit alcohol.  Alcohol contains empty calories and often increases your appetite.

·        Eat a healthy snack before arriving to a party so you can avoid the usually high calorie hors d’oeuvres table.

·        Remember you’ve chosen healthier lifestyle habits to positively influence how you feel for the rest of your life!    

You may not be able to control everything during the holidays, but you can choose to exercise and eat healthy!  Use the tips above to help you make mindful choices throughout the season.  If you end up indulging more than you intended, don’t panic, get back on track with your healthy habits and you’ll be glad you did once New Year’s arrives!

 Choices today determine tomorrow...choose a healthy lifestyle!

Enhance Your Strength Training Routine

Are you bored with your strength training routine?  Have you been doing the same routine for 3 months, a year, 5 years, or 20 years?  If you’ve answered “yes,” it may be time to reassess your program; or, if you’re not strength training it’s time to start!  After the age of 30 individuals lose approximately 5 pounds of muscle per decade (Westcott, 2014).  A proper strength training routine will increase lean muscle mass and build bone!  A pound of trained muscle burns 7.3 calories per day while a pound of fat only burns 2 calories per day (Westcott, 2014).  Help your body be better at burning calories by strength training!

The human body adapts quickly – it’s important to make changes in your strength training workout to keep achieving results.  The changes can be as simple as performing the same exercises in reverse order or you can completely overhaul your routine!  Below are some tips to help you improve your workout:

·       It’s important to make sure you are overloading your muscles to enhance muscle hypertrophy (increase in muscle).  This means you must consistently work the muscle harder than what it is accustomed.  The recommendation for muscle hypertrophy is to perform between 8-15 repetitions to momentary muscle failure (MMF).  Once you can perform an exercise for 15, 16, 17 repetitions, it’s time to increase the weight.

·        If you’re new to training begin by manipulating the intensity (load/weight), frequency, and volume (number of repetitions and sets). 

·       Change and vary the amount of time you rest between sets.  Some workouts decide you’ll rest 30 seconds and then on another day rest 45 or 60 seconds – when you change your rest time you change the entire workout.  Rest of 30-60 is best for hypertrophy training. 

·       Alternate between an upper body exercise and then a lower body exercise.

·       Supersets – perform an exercise working a specific muscle group (agonist) and then perform an exercise working the opposing muscle (antagonist).  Rest only long enough to get from one exercise to the next.  An example would be a chest press and then a back row or a bicep curl and then a triceps extension.

·       Compound sets – perform an exercise working a specific muscle group and then do another exercise working the same muscle group (e.g., chest press and then a pec fly). 

·       Breakdown training – each exercise should be performed to momentary muscle failure – then add more or less weight and keep going until MMF is reached again.

The above tips will alleviate boredom and help you achieve your goals!  Remember to execute the exercises in good form while reaching momentary muscle failure.  Have fun! 

References

Westcott, W. (2014). Resistance training: programming and progressions. In C.X. Bryant, S Merrill, & D.J.

     Green (Eds). American council on exercise. (326-390). San Diego: American Council on Exercise.

What Your Waist Size Reveals

Do you know your waist size?  It’s time to check it out!  Your waist size is an easy way to reveal your health status.  Males with a waist size of more than 40 inches or females with a waist size of more than 35 inches strongly indicates abdominal obesity and “increases your risk of dying from cancer, heart disease, and respiratory disease” (American Cancer Society, 2014).

Reduce your waistline and you’ll reduce your health risks!  Below are some nutritional and exercise tips to help you start making improvements.  Try one change a week or several at a time.  Just make sure they are changes you can sustain and you will start to see improvements within a few weeks!

ü  Eat meals on a salad plate versus a dinner plate; and don’t go back for seconds.J   This small change will dramatically reduce your portion sizes!

ü  Reduce all processed foods including protein bars, soy products, and snack foods.  To help you resist temptation stay away from the snack isle in the grocery store.  Remember to read the ingredient list – if the item has more than five or six ingredients and/or you can’t pronounce the words, then don’t eat it!

ü  Reduce simple carbohydrates.  Most are processed foods so you’ll be accomplishing two goals at once!  Stay away from white bread, cookies, crackers, granola bars, breakfast bars, cereals with more than 6 grams of sugar per serving, chips, pretzels, etc.  Try to go one day without packaged snacks and you’ll eliminate processed foods and simple carbohydrates as well as wasted calories!

ü  Reduce or eliminate alcohol.  Drink water! 

ü  Reduce or eliminate juices – eat whole vegetable and fruits instead – they contain more nutrients and fiber which will keep you satiated longer.

ü  Eliminate fried foods (e.g., fried chicken, fried fish, French fries, onion rings, donuts, taco shells, etc.).  Fried foods are high in unhealthy saturated fat.

ü  Eat leaner proteins (e.g., skinless chicken and fish) – you’ll reduce saturated fat and calories.  Also, be sure to use low-fat cooking methods - grill, bake, or broil.

ü  Consume nonfat or low-fat dairy products.  Limit cheese – it is tends to be high in fat.  A serving size is approximately the tip of your thumb.

ü  Nuts contain healthy fat, but a serving size is only about 1/3 of a cup. 

ü  Walk more often – park further away from your destination, take the stairs instead of the elevator, and/or get up and walk at least once an hour when sitting at your desk.

ü  Perform cardiovascular exercise daily for 30 minutes.  Exercise can be broken up into three, 10 minute increments if necessary.  A few of its many benefits include helping to strengthen the heart, improve blood flow throughout the body, and enhance wellbeing by releasing endorphins.

ü  Perform strength training 2-3 days per week.  Strength training improves bone and muscle mass as well as many other health benefits.

ü  Prepare dinner instead of buying premade dinners.  Standing burns approximately twice as many calories as sitting!

Some of the strategies listed above are easier than others.  As you master one change, you can then begin to adopt another!  They will begin to build upon each other.  The changes you make will become part of your life and over time you will be living a healthier life! 

 CHOICES TODAY DETERMINE TOMORROW – CHOOSE A HEALTHY LIFESTYLE!

 

References

 

American Cancer Society. (2014). Study: larger waist size increases health risks. Retrieved from:

     http://www.cancer.org/cancer/news/larger-waist-size-increases-health-risks

Healthy Tips for Eating Out

“Today, American families cook and eat together less at home while spending over 60¢ out of every food dollar (or more) on meals eaten away from home” (Sorenson, 2013).  Restaurant portion sizes are considerably larger than twenty years ago and beverage sizes have also increased proportionately.  As a result, eating out today can be problematic if you’re trying to eat healthy. But it is not impossible!  It’s important to know you can eat out and still work toward your health and wellness goals. It may not always be easy, but the tips below will help you make healthier food choices whether you’re dining in a five-star restaurant or a fast food chain.

·        Look for key words as to how foods are prepared: grilled, broiled, or steamed are healthier options than fried, sautéed, or cream based sauces. 

·        Most chain restaurants provide nutritional information – check it out and make an informed choice.  Many restaurant meals contain your entire caloric allotment for the day!

·        Ask for it your way!  Most restaurants and even fast food chains will accommodate your requests including:  skipping the mayo or special sauce on sandwiches and burgers, asking for food to be prepared without butter and/or cheese, and requesting steamed vegetables instead of mashed potatoes or rice with the main course.   

·        Drink water – skip caloric beverages.  A 20 oz. Coke contains 240 calories and 65 grams of sugar – that’s 16 teaspoons of sugar! 

·        Skip the bread or chip basket.  Instead, start with a mixed green salad. Ask for salad dressing on the side.

·        Order an appetizer as the main course.

·       Share a meal.  Many restaurants will charge a nominal fee for splitting a plate – a small price to pay for maintaining your waistline!

Maintaining a healthy lifestyle doesn’t mean you need to forego the enjoyment of dining out.  Regardless of the type of restaurant you can almost always find healthy choices.  Take the time to consider your options and don’t hesitate to make special requests. 

 

References

Sorensen, N.J. (2013). Obesity in america. Retrieved from:

     http://www.foodandnutrition.com/nutrition/obesity.htm