The American College of Obstetricians and Gynecologists (ACOG) encourages healthy pregnant women to exercise daily at moderately vigorous intensity, for 30-60 minutes of non-impact, non-contact exercise.
While the ACOG recommends physical activity throughout an uncomplicated pregnancy, regardless of exercise history or fitness level, it is absolutely critical that IFPA Certified Personal Fitness Trainers have the requisite knowledge, skills and abilities to safely and effectively manage fitness programs for this special population (See IFPA Certified Women’s Fitness Specialist Course). It is equally critical that a pregnant woman obtain permission from her physician for any and all fitness programs and that all exercise principles (i.e.: SAID, GPO, etc.) be strictly adhered to.
ACOG guidelines state that exercise is contraindicated under the following conditions:
Abdominal pain
Excessive fatigue
Growth retardation of the fetus
Multiple gestations (i.e.: twins, triplets, etc.)
Persistent bleeding or large fluid discharge from the vagina
Persistent contractions
Pregnancy-induced hypertension
Risk of pre-term delivery
Severe headache
Sudden swelling of hands, face or ankles or pain in one calf
Unexplained dizziness
Visual disturbance
Obviously, if all of the above should occur during an exercise session, the trainer should immediately stop the session, contact the clients doctor, and if necessary, call 9-1-1!
There is nothing inherently dangerous about a pregnant woman exercising. Before the advent of modern technology, a woman was physically active, working hard, right up to the point of delivery and oftentimes going almost immediately back to activity following delivery. The survival needs at the time sometimes required little or no respite from the harsh realities of life. Today is considerably different from then so you must learn to put your client into Risk Stratifications:
Athletes in training prior to pregnancy, who would like to continue to maintain the highest level of fitness during pregnancy in order to return to competition post-pregnancy.
Recreationally active women who have a moderate to high level of fitness prior to pregnancy and would like to maintain their fitness level during pregnancy and plan to return to pre-pregnant levels of fitness as soon as possible post-delivery.
Normally inactive women who want to become physically active during pregnancy to improve their health and lifestyle. (While everyone would agree that this group should have gotten into shape pre-pregnancy, Life is what happens while you are making other plans!)
Women for whom exercise is contraindicated.
Therefore: No exercise is allowed!
Using the above risk stratification and the GPO (Gradual Progressive Overload) Principle, the exercise prescription must be appropriate for each group according to current fitness level, exercise history and goals of the pregnant woman. Follow all the ACOG recommendations for exercise during pregnancy:
Avoid exercise in supine position after the first trimester. (Some mothers have developed Supine Hypotension caused by compression of the inferior vena cava by the fetus while the mother is lying in the supine [on her back] position. Therefore, avoid crunches, bench presses, etc.)
Avoid exercise to exhaustion, in hot environments and prolonged intense exercise. (Exercise during the cooler parts of the day or in a cooler environment.)
Avoid heated spas, saunas, steam rooms, jacuzzis, etc.
Avoid any exercise activity that increases risk of abdominal trauma (i.e.: contact sports).
Low to moderate intensity is preferred to high intensity exercise.
Frequency should be a minimum of 3 days/week. Regularity is important (3-7 days/week).
Athletes should reduce intensity level as the pregnancy continues. Check continuously with the doctor since exercise may become contraindicated in the third trimester.
Modify or avoid activities requiring balance as mothers shape and center of gravity changes. The center of gravity will move up and forward, making the mother less stable and more susceptible to loss of balance and falling as pregnancy continues.
Pregnancy requires an additional 300 kcal/day. Ensure adequate diet and nutrients. Make sure you add adequate caloric intake to cover exercise expenditure (typically: 200-500 kcal/day).
Ensure heat dissipation with fluid replacement and appropriate clothing and choosing cooler exercise environments (particularly in the first trimester, maternal hyperthermia, as caused by fever during the first trimester, has been associated with neural tube defects. Dehydration can also degrade the mothers’ thermoregulatory mechanisms.) Ensure adequate fluid intake before, during, and after exercise.
Gradually resume physical activity over the 4-6 weeks following delivery.
Because of the numerous physiological changes taking place in the mother, using MHR or HRR becomes less accurate. Rate of Perceived Exertion (RPE) of 11-13 on the 6-20 scale is a safe recommendation. Use GPO, start low and increase as conditioning improves.
Some mothers have developed gestational diabetes during pregnancy that normally resolves post-delivery. In non-insulin-dependent (Type 2) gestational diabetes, regular moderate intensity exercise at a frequency of 2-4 days/week at 50% VO2Max (RPE:11), may stimulate glucose uptake and may possibly prevent the need for exogenous insulin (Mothers with Type I gestational diabetes should exercise only with doctors permission and preferably in supervised settings).
Exercise throughout pregnancy suggests that mothers may shorten the second stage of labor, have less weight gain (maternalno effect on baby's birth weight), improved self-esteem/body image and quality of sleep, reduction of back pain, leg swelling, fatigue and nausea.
Despite these benefits to exercise it is important for the fitness professional to have a clear understanding of the many anatomical and physiological changes that occur to the mother during pregnancy, including: increased RHR, submaximal HR, cardiac output, changes in heart rate (HR)-VO2 relationship, increased resting and submaximal minute ventilation, maternal weight gain (mainly in the abdominal and pelvic regions), joint laxity and the possibility of gestational diabetes.
The influence on exercise capacity and the modifications that must be made to an exercise program as a result of these changes will be the subject of future articles. For those interested in an in-depth study of this special population group, please see the IFPA Women's Fitness Specialist Certification and the IFPA Exercise Management Specialist Certification Courses at www.ifpa-fitness.com. For those wanting to do something immediately, light exercise (RPE:11) of non-impact/non-contact sports such as walking, yoga, water aerobics, and cardio machines (i.e.: recumbent bike) should present a safe exercise modality for any mother who has physician clearance to exercise.
Best regards,
Friday, November 27, 2009
Olive Oil!
One of the main components of the Mediterranean Diet is olive oil, actually extra virgin olive oil. Extra virgin olive oil is made from the first pressing of olives. This olive oil is the healthiest, due to the Polyphenols. The first pressing creates oil low in acid with a delicate flavor. The second pressing has a higher acid content and the taste is slightly stronger. It is also darker in color. It is labeled as virgin olive oil. The blending of extra virgin and virgin olive oil creates what is known as Fino.
Being good marketers, the manufacturers of olive oil made sure to squeeze every drop of oil from those olives. This created the refined Pomace; a very pungent, strong flavored oil.
Olive oil will have different flavors depending on the country and region of where the olives are grown.
The Superfood recommendation of how much olive oil to consume daily is one tablespoon (120 calories). Just keep this in mind when dipping that delicious crusty bread into a mixture of cold pressed extra virgin olive oil and balsamic vinegar, it will not be difficult to consume up to 1/3 cup of olive oil, 5 tablespoons plus one teaspoon, which equates to 640 calories of just olive oil. Olive oil is good for you but it can also be the downfall of weight control. Moderation!
The plethora of health benefits obtained from olive oil is overwhelming. Olive oil is a monosaturated fat, the healthy fat. The vitamin E it possesses is protected and preserved by the Polyphenols and is synergistic in its health benefits with the Carotenoids and Phytosterols. The positive effect from the vitamin E is significant with only a few days of consumption. Blood lipids are protected from oxidative damage that can lead to cardiovascular disease and certain types of cancers. The oxidation of DNA is also linked to beginning stages of diseases and signs of aging. But this process has been shown to slow with olive oil consumption.
Research in cardiovascular disease (CVD) has shown that olive oil can play a role in lowering total cholesterol and the LDL cholesterol. It is the Polyphenols and powerful antioxidants that contribute to this. These fatty acids help our cell walls resist oxidative damage. We do know that the oxidation of LDL is a cause CVD and plays a significant role in atherosclerosis commonly known as hardening of the arteries.
As we have already indicated, olive oil is a major player in the health benefits of the Mediterranean diet. The University of Athens did a study on more than 20,000 Greeks who did not have hypertension at the onset of the study. The researchers knew the diet consisted mainly of fruits, vegetables and olive oil. What was found is that, when a comparison of these foods was done, Olive oil alone was found to be responsible for the beneficial effects in lowering the blood pressure.
Olive oil consumption significantly plays a role in cancer prevention. If the western cultures would embrace the Mediterranean diet there could be up to a 25% decrease in colorectal cancer, a 15% decrease in breast cancer and approximately 10% decrease of incidence in prostate, pancreatic and endometrial cancers.
We know that studies have shown that grilling meat causes the formation of amines, cancer causing compounds. Basting your meat using an extra virgin olive oil marinade would inhibit the formation of the amines to occur during the cooking process.
Let’s thank the Greeks, Spaniards and Italians for giving us one of our Superfoods!!
Yassas! Ciao! Adios!
learn more about whole nutrition ,contact Philadelphia Personal Trainer and nutrition coach, Phil Nicolaou.
Being good marketers, the manufacturers of olive oil made sure to squeeze every drop of oil from those olives. This created the refined Pomace; a very pungent, strong flavored oil.
Olive oil will have different flavors depending on the country and region of where the olives are grown.
The Superfood recommendation of how much olive oil to consume daily is one tablespoon (120 calories). Just keep this in mind when dipping that delicious crusty bread into a mixture of cold pressed extra virgin olive oil and balsamic vinegar, it will not be difficult to consume up to 1/3 cup of olive oil, 5 tablespoons plus one teaspoon, which equates to 640 calories of just olive oil. Olive oil is good for you but it can also be the downfall of weight control. Moderation!
The plethora of health benefits obtained from olive oil is overwhelming. Olive oil is a monosaturated fat, the healthy fat. The vitamin E it possesses is protected and preserved by the Polyphenols and is synergistic in its health benefits with the Carotenoids and Phytosterols. The positive effect from the vitamin E is significant with only a few days of consumption. Blood lipids are protected from oxidative damage that can lead to cardiovascular disease and certain types of cancers. The oxidation of DNA is also linked to beginning stages of diseases and signs of aging. But this process has been shown to slow with olive oil consumption.
Research in cardiovascular disease (CVD) has shown that olive oil can play a role in lowering total cholesterol and the LDL cholesterol. It is the Polyphenols and powerful antioxidants that contribute to this. These fatty acids help our cell walls resist oxidative damage. We do know that the oxidation of LDL is a cause CVD and plays a significant role in atherosclerosis commonly known as hardening of the arteries.
As we have already indicated, olive oil is a major player in the health benefits of the Mediterranean diet. The University of Athens did a study on more than 20,000 Greeks who did not have hypertension at the onset of the study. The researchers knew the diet consisted mainly of fruits, vegetables and olive oil. What was found is that, when a comparison of these foods was done, Olive oil alone was found to be responsible for the beneficial effects in lowering the blood pressure.
Olive oil consumption significantly plays a role in cancer prevention. If the western cultures would embrace the Mediterranean diet there could be up to a 25% decrease in colorectal cancer, a 15% decrease in breast cancer and approximately 10% decrease of incidence in prostate, pancreatic and endometrial cancers.
We know that studies have shown that grilling meat causes the formation of amines, cancer causing compounds. Basting your meat using an extra virgin olive oil marinade would inhibit the formation of the amines to occur during the cooking process.
Let’s thank the Greeks, Spaniards and Italians for giving us one of our Superfoods!!
Yassas! Ciao! Adios!
learn more about whole nutrition ,contact Philadelphia Personal Trainer and nutrition coach, Phil Nicolaou.
Why Philadelphia Personal Trainer warns about dieting
Arghhhhhhh!”
Ever feel this way? Or maybe a better question is: Ever
been on a diet?
Why is dieting so psychologically draining?
Well, for one, it requires change in a major area of
our lives—the way we eat—and for most of us, change is
a very uncomfortable thing.
Fact is, changing old habits and forming new ones is
never an easy task; however, with dieting, it becomes
exceedingly difficult given all of the physical
adaptations that occur (which we will soon discuss).
Consider what happens in your mind when you go on a
diet.
Almost immediately you are faced with an array of
cravings. Just the sight or smell of food mentally adds
to your already present hunger pangs. You find yourself
craving foods that normally you have no desire to eat.
Every time you come in contact with an “off-limits”
food item—whether it be on a television commercial, in
a magazine, or physically right in front of you—the
battle begins.
Do you give into the temptation to experience immediate
pleasure, only to be swarmed by overwhelming guilt
shortly soon after? Or do you stick it out and allow
the anxiety to increase with every day?
It seems like a lose-lose situation—and it is.
And what if you’re not making as much progress as you
had hoped? What if you’re seemingly doing everything
right and the scale just isn’t moving?
Feelings of frustration, discouragement, and even
depression emerge, making you even more inclined to
break your diet.
I mean, who wants to sacrifice without being rewarded? At
least when you bite into a chocolate chip cookie, the
taste is satisfying. But working hard to reap no return
on investment? Well that, that just flat out sucks.
There has to be a better way—and fortunately, there is.
The simple truth is this: “diets” can’t work.
If you tried ‘em and failed, you’re just like 99% of the
rest of the world, myself included: normal.
You see, any time you restrict calories, you literally
“program” your body to fight against your every effort to
lose weight.
Not quite making sense? Time for a little history lesson.
Think back for just a minute to the time in which our
ancestors roamed the earth. You know, the hunter and
gather, feast and famine type days.
For those individuals, survival was king, and in order
to survive, they had to do the whole “eating” thing just
like us.
Unfortunately, things weren’t quite as easy for this
group as they are today. No supermarkets. No drive-through
meal deals. Instead, when our primitive ancestors wanted a
nice steak, they had to go find it.
This inevitably meant that there were plenty of instances
in which our yester-year counterparts went without food
for days at a time. And at other times, namely during the
winter months, their bodies were forced to get by on
very little daily food and calories.
And the reason why they didn’t die? There’s only one—the
body’s natural defense against starvation.
Don’t get enough calories for an extended period of time?
No problem, the body simply causes ”bad” hormones, fat
storage enzymes, and hunger to all increase while “good”
hormones, metabolism, and fat burning enzymes all take a
dive.
Enter “starvation mode”.
Friend to our ancestors; anything but to the dieter.
You see, dieting, although planned, is nothing more than
a lesser degree of premeditated starvation.
Go on a diet—any diet—and it wont be long until the body
begins fighting for every ounce of your body fat. You want
to lose it; it wants to keep it. And guess what? It wins
every time.
Sad scenario, I know.
But what if there was some way to “trick” your body
into thinking you aren’t dieting when you actually are?
What if you could essentially “block” the body from
entering starvation mode, keeping fat burning at its
highest point, week after week?
Well, you can.
And even better news—you can do it by strategically
“cheating” on your diet with all your favorite foods.
Is it apple pie that you crave? Chocolate chip cookies
(like me)? Or maybe just the freedom to order whatever
you want from your favorite restaurant’s menu? Whatever
it is, believe it or not, you can actually use those
foods to help you lose fat faster.
But it needs to be very strategic, and with Cheat Your
Way Thin, that’s exactly what I teach you how to do.
“So how does strategic cheating override the starvation
protection mechanism?”
That’s a good question, and one I’m more than happy to
answer.
You see, it takes the body about one week of calorie
restriction to substantially trigger “starvation mode”
and perpetuate the negative adaptations we discussed
previously (decreased metabolism, slowed/stalled fat loss,
etc).
On the other hand, it takes a much shorter period of
time to reverse these trends via strategic practices of
“overfeeding” or dietary “cheating”.
Essentially, by incorporating bursts of strategic cheating
like I teach in Cheat Your Way Thin, you can literally
turn your metabolism into your fat burning slave by
ensuring you always have an internal environment primed
for burning fat—and you do it with your favorite foods.
Oh, and did I mention just how HUGE that is
psychologically?
Thinking back, I can remember when I used to “cheat” only
to quickly be overwhelmed by feelings of guilt and
failure. Never again. Now when I cheat, it’s planned. And
each time I do, I walk away knowing that I just accelerated
my progress.
Frankly, it doesn’t get much better than knowing that
you just USED your Thanksgiving Dinner AND dessert to
speed along fat loss.
Anxiety? Nope. When cravings arise, there is major comfort
in knowing that you’ll be able to enjoy that very food in
just a few short days when your next cheat session rolls
around.
Feelings of discouragement and decreased motivation?
Definitely with other diets, but with Cheat Your Way
Thin, you’ll actually be excited to step on the scale
week after week to view the consistent, steady progress
that regular, strategic cheating yields.
Simply put, strategic cheating solves the dietary dilemma
by providing you with powerful metabolic benefits and
perhaps even more powerful psychological ones.
Finally, a diet that actually WORKS.
For more information regarding proper nutrition, contact Philadelphia Personal Trainer and Nutrition Coach, Phil Nicolaou.
Ever feel this way? Or maybe a better question is: Ever
been on a diet?
Why is dieting so psychologically draining?
Well, for one, it requires change in a major area of
our lives—the way we eat—and for most of us, change is
a very uncomfortable thing.
Fact is, changing old habits and forming new ones is
never an easy task; however, with dieting, it becomes
exceedingly difficult given all of the physical
adaptations that occur (which we will soon discuss).
Consider what happens in your mind when you go on a
diet.
Almost immediately you are faced with an array of
cravings. Just the sight or smell of food mentally adds
to your already present hunger pangs. You find yourself
craving foods that normally you have no desire to eat.
Every time you come in contact with an “off-limits”
food item—whether it be on a television commercial, in
a magazine, or physically right in front of you—the
battle begins.
Do you give into the temptation to experience immediate
pleasure, only to be swarmed by overwhelming guilt
shortly soon after? Or do you stick it out and allow
the anxiety to increase with every day?
It seems like a lose-lose situation—and it is.
And what if you’re not making as much progress as you
had hoped? What if you’re seemingly doing everything
right and the scale just isn’t moving?
Feelings of frustration, discouragement, and even
depression emerge, making you even more inclined to
break your diet.
I mean, who wants to sacrifice without being rewarded? At
least when you bite into a chocolate chip cookie, the
taste is satisfying. But working hard to reap no return
on investment? Well that, that just flat out sucks.
There has to be a better way—and fortunately, there is.
The simple truth is this: “diets” can’t work.
If you tried ‘em and failed, you’re just like 99% of the
rest of the world, myself included: normal.
You see, any time you restrict calories, you literally
“program” your body to fight against your every effort to
lose weight.
Not quite making sense? Time for a little history lesson.
Think back for just a minute to the time in which our
ancestors roamed the earth. You know, the hunter and
gather, feast and famine type days.
For those individuals, survival was king, and in order
to survive, they had to do the whole “eating” thing just
like us.
Unfortunately, things weren’t quite as easy for this
group as they are today. No supermarkets. No drive-through
meal deals. Instead, when our primitive ancestors wanted a
nice steak, they had to go find it.
This inevitably meant that there were plenty of instances
in which our yester-year counterparts went without food
for days at a time. And at other times, namely during the
winter months, their bodies were forced to get by on
very little daily food and calories.
And the reason why they didn’t die? There’s only one—the
body’s natural defense against starvation.
Don’t get enough calories for an extended period of time?
No problem, the body simply causes ”bad” hormones, fat
storage enzymes, and hunger to all increase while “good”
hormones, metabolism, and fat burning enzymes all take a
dive.
Enter “starvation mode”.
Friend to our ancestors; anything but to the dieter.
You see, dieting, although planned, is nothing more than
a lesser degree of premeditated starvation.
Go on a diet—any diet—and it wont be long until the body
begins fighting for every ounce of your body fat. You want
to lose it; it wants to keep it. And guess what? It wins
every time.
Sad scenario, I know.
But what if there was some way to “trick” your body
into thinking you aren’t dieting when you actually are?
What if you could essentially “block” the body from
entering starvation mode, keeping fat burning at its
highest point, week after week?
Well, you can.
And even better news—you can do it by strategically
“cheating” on your diet with all your favorite foods.
Is it apple pie that you crave? Chocolate chip cookies
(like me)? Or maybe just the freedom to order whatever
you want from your favorite restaurant’s menu? Whatever
it is, believe it or not, you can actually use those
foods to help you lose fat faster.
But it needs to be very strategic, and with Cheat Your
Way Thin, that’s exactly what I teach you how to do.
“So how does strategic cheating override the starvation
protection mechanism?”
That’s a good question, and one I’m more than happy to
answer.
You see, it takes the body about one week of calorie
restriction to substantially trigger “starvation mode”
and perpetuate the negative adaptations we discussed
previously (decreased metabolism, slowed/stalled fat loss,
etc).
On the other hand, it takes a much shorter period of
time to reverse these trends via strategic practices of
“overfeeding” or dietary “cheating”.
Essentially, by incorporating bursts of strategic cheating
like I teach in Cheat Your Way Thin, you can literally
turn your metabolism into your fat burning slave by
ensuring you always have an internal environment primed
for burning fat—and you do it with your favorite foods.
Oh, and did I mention just how HUGE that is
psychologically?
Thinking back, I can remember when I used to “cheat” only
to quickly be overwhelmed by feelings of guilt and
failure. Never again. Now when I cheat, it’s planned. And
each time I do, I walk away knowing that I just accelerated
my progress.
Frankly, it doesn’t get much better than knowing that
you just USED your Thanksgiving Dinner AND dessert to
speed along fat loss.
Anxiety? Nope. When cravings arise, there is major comfort
in knowing that you’ll be able to enjoy that very food in
just a few short days when your next cheat session rolls
around.
Feelings of discouragement and decreased motivation?
Definitely with other diets, but with Cheat Your Way
Thin, you’ll actually be excited to step on the scale
week after week to view the consistent, steady progress
that regular, strategic cheating yields.
Simply put, strategic cheating solves the dietary dilemma
by providing you with powerful metabolic benefits and
perhaps even more powerful psychological ones.
Finally, a diet that actually WORKS.
For more information regarding proper nutrition, contact Philadelphia Personal Trainer and Nutrition Coach, Phil Nicolaou.
Thursday, November 26, 2009
Veggie Fries
New Snack Obsession: Veggies that Taste like Fries
So you must be wondering, are there really veggies that taste like French fries??
They are called various things depending on the brand, but they are most well known as "Veggie Straws" or "Veggie Chips."
They are crispy treats that are colored green (for spinach flavor), red (for tomato flavor) and yellow (for potato flavor). The straws look like French fries and the chips look like, well, chips.
These are the healthiest snack I've ever found, that actually taste similar to fries.
They are salty and a little oily to make you feel like you should feel guilty. But really, you shouldn't feel terribly guilty. The package that I bought this week from a local grocery store labeled the straws as having 130 calories for 28 straws. This is not a small portion by any means.
Just this afternoon I had a serving of these straws and wasn't hungry for another 4 hours, which for me is a long time to go without food.
So next time you're at the store wondering what you should get for your healthy snack, grab a bag of these veggie straws or veggie chips. I found them in the chips and pretzel aisle. They are delish!
So you must be wondering, are there really veggies that taste like French fries??
They are called various things depending on the brand, but they are most well known as "Veggie Straws" or "Veggie Chips."
They are crispy treats that are colored green (for spinach flavor), red (for tomato flavor) and yellow (for potato flavor). The straws look like French fries and the chips look like, well, chips.
These are the healthiest snack I've ever found, that actually taste similar to fries.
They are salty and a little oily to make you feel like you should feel guilty. But really, you shouldn't feel terribly guilty. The package that I bought this week from a local grocery store labeled the straws as having 130 calories for 28 straws. This is not a small portion by any means.
Just this afternoon I had a serving of these straws and wasn't hungry for another 4 hours, which for me is a long time to go without food.
So next time you're at the store wondering what you should get for your healthy snack, grab a bag of these veggie straws or veggie chips. I found them in the chips and pretzel aisle. They are delish!
Tuesday, November 24, 2009
Nutrition Tips
Nutrition Tips
Some simple tips to help you succeed!
1. Eat foods high in fiber. Fiber has numerous health benefits. The general recommendation is 25-35g per day!
2. Eat plenty of fruits,vegetables, whole grains, lean proteins and good fats.
3. Have variety in your diet. The more color the better off you'll be.
4. Avoid too many refined carbohydrates.
5. Plan ahead.
6. Eat every 3-4 hours to sustain your blood sugar levels and keep your metabolism running.
7. Move more! Strength training is imperative for better health and fitness. In combination with strength training, walk or do low intensity cardio. To burn more calories, try incorporating more multijoint/compound movements into your routine like squats, bench presses! These tend to burn a ton of calories simply because the more muscles you use at once, the more calories you can burn!
8. Don't skip breakfast! This is a recipe for success. If you do skip it, you are hurting your chances of becoming healthier. This is when your metabolism is highest!
9. Avoid carbohydrates where the sugar content makes up more than 20% of the carbohydrate.
10. Stay hydrated!
11. When looking for a carbohydrate source, a good rule of thumb is to look for a product that lists the first or second ingredient as "whole." For instance, whole wheat bread, whole grains...etc
12. Do not shop for food when you are hungry!
13. Do not fall into the "low carb" scam. This simply means that a sugar substitute is being used such as sorbitol which is a carbohydrate just doesn't effect your blood sugar levels at all. Not only that it can cause serious stomach discomfort!
14. Don't just look at the fat content of foods. If you see a piece of food that has no fat, but has 30g of sugar, what do you think happens to that sugar? Turns to fat!
15. Use caffeine to help burn calories before you workout and throughout the day. Caffeine is one good way to boost your metabolism up to 11%.
Some simple tips to help you succeed!
1. Eat foods high in fiber. Fiber has numerous health benefits. The general recommendation is 25-35g per day!
2. Eat plenty of fruits,vegetables, whole grains, lean proteins and good fats.
3. Have variety in your diet. The more color the better off you'll be.
4. Avoid too many refined carbohydrates.
5. Plan ahead.
6. Eat every 3-4 hours to sustain your blood sugar levels and keep your metabolism running.
7. Move more! Strength training is imperative for better health and fitness. In combination with strength training, walk or do low intensity cardio. To burn more calories, try incorporating more multijoint/compound movements into your routine like squats, bench presses! These tend to burn a ton of calories simply because the more muscles you use at once, the more calories you can burn!
8. Don't skip breakfast! This is a recipe for success. If you do skip it, you are hurting your chances of becoming healthier. This is when your metabolism is highest!
9. Avoid carbohydrates where the sugar content makes up more than 20% of the carbohydrate.
10. Stay hydrated!
11. When looking for a carbohydrate source, a good rule of thumb is to look for a product that lists the first or second ingredient as "whole." For instance, whole wheat bread, whole grains...etc
12. Do not shop for food when you are hungry!
13. Do not fall into the "low carb" scam. This simply means that a sugar substitute is being used such as sorbitol which is a carbohydrate just doesn't effect your blood sugar levels at all. Not only that it can cause serious stomach discomfort!
14. Don't just look at the fat content of foods. If you see a piece of food that has no fat, but has 30g of sugar, what do you think happens to that sugar? Turns to fat!
15. Use caffeine to help burn calories before you workout and throughout the day. Caffeine is one good way to boost your metabolism up to 11%.
Philadelphia Personal Trainer Core Training Concepts
The stability ball has come a long way as well as the medicine ball. Both are excellent for overall general conditioning, as well as power and speed training and resistance/core training. Stability balls started off being used for rehab, but are not a common site in many fitness facilities.
The importance is having a strong core is overshadowed by the superficial “six pack.” Having a strong core does not mean having a six pack. It means having a strong center of your body where everything stems from!
It is like having a very poorly designed engine in your car, but having the most expensive tires made! If the engine is weak and not well engineered, ultimately your car will stop running regardless of how good your tires are! That doesn’t mean that your body will stop, but will ultimately not achieve the level of fitness you desire. You can have strong arms, legs, etc , but if your core is weak, it WILL limit your success!
It seems as if when doing stomach, people tend to think it will get them a six pack. Unless your body fat is low enough, there is no such thing, backed by science that validates spot reduction. It IS a myth!
When I train clients using a stability ball they get a total body workout, while focusing on, for instance the chest. I have clients use the stability ball, which forces them to develop and engage/recruit their “core.” So when doing a chest press, not only are they working their pectoral muscles, to stabilize, they are using their core. It is called an isometric contraction where the muscle neither shortening nor lengthening.
It starts off with being able to stabilize your core on an unstable surface , the moving to an unstable surface! Believe me, it’s a simple ball and a simple medicine ball, but it is a workout!
Many of my clients see results this way faster because it comes down to this. When you expend more energy to do your workout, you are costing your body more energy, therefore burning more calories.
I can work a clients glutes, hamstrings and quads all while doing chest press.
The stability ball allows the client to experience core conditioning like never before. Whether it is stability, core strength or power, it does it all.
Interested in more? Contact Phil Nicolaou, Philadelphia personal trainer who is also a Certified IFPA and NESTA Core Conditioning Specialist. Get a complete, total body challenging workout using a stability ball and 6-8 pound medicine ball!
When you workout, why not burn more calories by engaging multiple muscles groups?
Learn how !
The importance is having a strong core is overshadowed by the superficial “six pack.” Having a strong core does not mean having a six pack. It means having a strong center of your body where everything stems from!
It is like having a very poorly designed engine in your car, but having the most expensive tires made! If the engine is weak and not well engineered, ultimately your car will stop running regardless of how good your tires are! That doesn’t mean that your body will stop, but will ultimately not achieve the level of fitness you desire. You can have strong arms, legs, etc , but if your core is weak, it WILL limit your success!
It seems as if when doing stomach, people tend to think it will get them a six pack. Unless your body fat is low enough, there is no such thing, backed by science that validates spot reduction. It IS a myth!
When I train clients using a stability ball they get a total body workout, while focusing on, for instance the chest. I have clients use the stability ball, which forces them to develop and engage/recruit their “core.” So when doing a chest press, not only are they working their pectoral muscles, to stabilize, they are using their core. It is called an isometric contraction where the muscle neither shortening nor lengthening.
It starts off with being able to stabilize your core on an unstable surface , the moving to an unstable surface! Believe me, it’s a simple ball and a simple medicine ball, but it is a workout!
Many of my clients see results this way faster because it comes down to this. When you expend more energy to do your workout, you are costing your body more energy, therefore burning more calories.
I can work a clients glutes, hamstrings and quads all while doing chest press.
The stability ball allows the client to experience core conditioning like never before. Whether it is stability, core strength or power, it does it all.
Interested in more? Contact Phil Nicolaou, Philadelphia personal trainer who is also a Certified IFPA and NESTA Core Conditioning Specialist. Get a complete, total body challenging workout using a stability ball and 6-8 pound medicine ball!
When you workout, why not burn more calories by engaging multiple muscles groups?
Learn how !
How to Identify a Fat Diet
Many clients in the past have asked me, how is this pill? Does it work? Can I eat anything and drop weight? How about this new pill called Ali? It is supposed to block fat from being absorbed. Does it help me lose weight?
First of what constitutes a fad diet?
A few things to look out for when determining what a fad diet is.
1.Does it require the use of protein shakes or potions to replace entire meals? An occasional protein shake as a supplement is ok, but you can not live off of liquid food!
2.Does it require the use of a pill? Alli, for instance is a scam. Does it block fat, the verdict is still out. Don’t be fooled. Just because the FDA approves something doesn’t mean it is effective. Why would you invest $50 in a bottle of fat blocking pills? How about you just eat less Trans fat and saturated fat and more omega 3 and 6 fat? That way you won’t need the pill! It is proven that eating a good amount of “good fat” in a day will decrease your body fat! Try fish oils!
Does the program promise amazing 20-pound weight loss in 30 days or your money back? You could loose weight, but remember the scale tells only a part of the story! You could drop 2-4 pounds of week and the scale will reflect this BUT is it muscle you are loosing? Most likely. It is possible, and backed by science to loose 2 ibs of fat per week, max. Anything more is not healthy nor is it backed by science.
I have done weight watchers and I’ve dropped 20 pounds this month.
No substitute for whole grains, fruits, vegetables, lean proteins, portion control and exercise. Sorry! You want the fat to come off; there is no way around balanced nutrition and exercise.
To start smart, I don’t like to use the word “dieting” with clients because it has negative connotations.
Healthy eating is a better approach that better explains the entire concept. Healthy eating is a lifelong commitment you make to yourself. It is a lifestyle change.
There is no way to eat smart for a month, drop the fat and then go back to eating bad. Do you value your health?
First of what constitutes a fad diet?
A few things to look out for when determining what a fad diet is.
1.Does it require the use of protein shakes or potions to replace entire meals? An occasional protein shake as a supplement is ok, but you can not live off of liquid food!
2.Does it require the use of a pill? Alli, for instance is a scam. Does it block fat, the verdict is still out. Don’t be fooled. Just because the FDA approves something doesn’t mean it is effective. Why would you invest $50 in a bottle of fat blocking pills? How about you just eat less Trans fat and saturated fat and more omega 3 and 6 fat? That way you won’t need the pill! It is proven that eating a good amount of “good fat” in a day will decrease your body fat! Try fish oils!
Does the program promise amazing 20-pound weight loss in 30 days or your money back? You could loose weight, but remember the scale tells only a part of the story! You could drop 2-4 pounds of week and the scale will reflect this BUT is it muscle you are loosing? Most likely. It is possible, and backed by science to loose 2 ibs of fat per week, max. Anything more is not healthy nor is it backed by science.
I have done weight watchers and I’ve dropped 20 pounds this month.
No substitute for whole grains, fruits, vegetables, lean proteins, portion control and exercise. Sorry! You want the fat to come off; there is no way around balanced nutrition and exercise.
To start smart, I don’t like to use the word “dieting” with clients because it has negative connotations.
Healthy eating is a better approach that better explains the entire concept. Healthy eating is a lifelong commitment you make to yourself. It is a lifestyle change.
There is no way to eat smart for a month, drop the fat and then go back to eating bad. Do you value your health?
Monday, November 23, 2009
Lose the Fat all year around! See how!
Lose Weight All Year Long - Want to effortlessly drop 30 lbs in one year? Millions of people drink an average of 2 regular soft drinks a day, which is a total of 300 calories. When you add these extra 300 calories up over a year, they result in over 30lbs of weight gain! Say no to soft drinks, and say goodbye to your unwanted pounds!
Thursday, November 19, 2009
Blueberries, the ultimate antioxidant treat!
Blueberries, Raspberries and Strawberries - Do you love your berries? Awesome, because your favorite berries are actually good for your healthy balanced meal plan. They contain plan nutrients called anthocyanidins. These are incredible antioxidants and some have high levels of resveratrol, which helps fight heart disease and cancer. The next time you want something sweet, juicy and good for you; reach for blueberries, raspberries or strawberries and Eat Guilt Free!
Wednesday, November 18, 2009
Staying on Track
Staying on track is one of the biggest challenges I have come to find while working with my personal training clients over the past 10 years. I have worked with everyone from busy executives, to house wives, to your every day 9-5 job clients.
There are a several techniques that I have had success with as far as keeping clients on track with their fitness and nutrition programs and thought I would share a few today.
First and foremost, logging your food intake. It is proven that when you are writing down what you eat and you know that someone will be looking I over, you are more likely to make smarter food choices.
Second, communication. Emails are key in regular communication with my clients. Not only does it show that you are thinking about your client but it shows that you are on top of them. A simple email asking if they did their workout today or how their diet is going can go a long way. If a trainer trains a client once a week and never touches base with them until the next week, they will likely sway.
Third, reminders. This is a key in wellness coaching as well as personal training and lifestyle change. If you are in a fitness/wellness program and need to keep yourself on track, have a reminder of where you are and a reminder of where you want to be. I worked with a stay at home mom that wanted to get ready for beach season and wanted to wear a two piece bathing suit like she used to. How did I help her find a way to remind herself of where she wants go to? Simple, by putting up pictures. One went right on her refrigerator. This way each time she went to the fridge, she was instantly reminded of how she used to look, how she looks now and how she wants to look. An easy, but strong motivational tool.
Planning ahead is number four. It’s easy to know that smaller, more frequent balanced meals are key to fat loss and a healthier BMI. Balances within meals, ensuring plenty of color and variety, etc. are necessary, but how often do people actually cook and prepare ahead? It is important to have a list of what you need to get when going shipping. When you come home you should prepare each meal within a few days of eating it and just refrigerate it.
This way you don’t just “grab something.” If you have meals planned for Tuesday, on Sunday night, you know the calories, protein, fat and carbs in that meal. There is no guessing. Hand and hand with this type of meal planning would be using a calendar. Set your goals and target dates! Say by this day in this month, I want to be down 5 IBS of fat!
Fifth, do not grocery shop when hungry. I can’t tell you how many times clients in the past have shopped hungry and ended up buying something to snack on as they shopped or bought things that they regretted having in the house later!
Sixth, having regular fitness assessments. By regular I mean once a month. Any sooner the body comp changes may not be noticeable; any later the motivation behind assessment may start to dwindle.
Seventh, delegate or ask for help! Any idea how often clients have told me “I knew I should not have eaten that but I did” or “I know I should have worked out but I didn’t”. We need to delegate or ask for assistance from our friends and loved ones. If you know your weakness is with shopping, have your wife or someone else do it that you know will bring home the healthier foods or help keep you on track.
Also it is also helpful if your client joins some sort of like minded group. If they are just starting out they need motivation. It is easy when starting out to quit. If they become friendly with coworkers that like to walk every day at lunch, that’s great! They are like minded. That will help keep them on track.
Eighth, allow yourself certain times to let loose or cheat. This helps go a long way when it comes to motivation and staying power! Nobody changes their lifestyle easily and 100% right off the bat or overnight. It is much more practical to allow yourself to establish one goal at a time.
For instance someone that only eats once a day to take a few weeks and implement the frequent meals throughout the day concept. Once that concept is established, then move into the next one. Whether that be keeping hydrated, eating plenty of fiber, whatever it is, to be realistic about your goal setting. Setting too many goals too early on will end up frustrating the individual and they will likely quit.
If you did great for a week with diet and exercise, allow yourself to a sensible treat. The trick is to make sure it’s sensible, not over doing.
My last thought, celebrate. Recognize when you are doing well with your program. Feel good about the progress. Remember, staying with your program alone is progress! Don’t worry early on about the scale or numbers.
Remember that lifestyle change, to be sustained is gradual. Just get started and take it one day at a time! You can succeed!
There are a several techniques that I have had success with as far as keeping clients on track with their fitness and nutrition programs and thought I would share a few today.
First and foremost, logging your food intake. It is proven that when you are writing down what you eat and you know that someone will be looking I over, you are more likely to make smarter food choices.
Second, communication. Emails are key in regular communication with my clients. Not only does it show that you are thinking about your client but it shows that you are on top of them. A simple email asking if they did their workout today or how their diet is going can go a long way. If a trainer trains a client once a week and never touches base with them until the next week, they will likely sway.
Third, reminders. This is a key in wellness coaching as well as personal training and lifestyle change. If you are in a fitness/wellness program and need to keep yourself on track, have a reminder of where you are and a reminder of where you want to be. I worked with a stay at home mom that wanted to get ready for beach season and wanted to wear a two piece bathing suit like she used to. How did I help her find a way to remind herself of where she wants go to? Simple, by putting up pictures. One went right on her refrigerator. This way each time she went to the fridge, she was instantly reminded of how she used to look, how she looks now and how she wants to look. An easy, but strong motivational tool.
Planning ahead is number four. It’s easy to know that smaller, more frequent balanced meals are key to fat loss and a healthier BMI. Balances within meals, ensuring plenty of color and variety, etc. are necessary, but how often do people actually cook and prepare ahead? It is important to have a list of what you need to get when going shipping. When you come home you should prepare each meal within a few days of eating it and just refrigerate it.
This way you don’t just “grab something.” If you have meals planned for Tuesday, on Sunday night, you know the calories, protein, fat and carbs in that meal. There is no guessing. Hand and hand with this type of meal planning would be using a calendar. Set your goals and target dates! Say by this day in this month, I want to be down 5 IBS of fat!
Fifth, do not grocery shop when hungry. I can’t tell you how many times clients in the past have shopped hungry and ended up buying something to snack on as they shopped or bought things that they regretted having in the house later!
Sixth, having regular fitness assessments. By regular I mean once a month. Any sooner the body comp changes may not be noticeable; any later the motivation behind assessment may start to dwindle.
Seventh, delegate or ask for help! Any idea how often clients have told me “I knew I should not have eaten that but I did” or “I know I should have worked out but I didn’t”. We need to delegate or ask for assistance from our friends and loved ones. If you know your weakness is with shopping, have your wife or someone else do it that you know will bring home the healthier foods or help keep you on track.
Also it is also helpful if your client joins some sort of like minded group. If they are just starting out they need motivation. It is easy when starting out to quit. If they become friendly with coworkers that like to walk every day at lunch, that’s great! They are like minded. That will help keep them on track.
Eighth, allow yourself certain times to let loose or cheat. This helps go a long way when it comes to motivation and staying power! Nobody changes their lifestyle easily and 100% right off the bat or overnight. It is much more practical to allow yourself to establish one goal at a time.
For instance someone that only eats once a day to take a few weeks and implement the frequent meals throughout the day concept. Once that concept is established, then move into the next one. Whether that be keeping hydrated, eating plenty of fiber, whatever it is, to be realistic about your goal setting. Setting too many goals too early on will end up frustrating the individual and they will likely quit.
If you did great for a week with diet and exercise, allow yourself to a sensible treat. The trick is to make sure it’s sensible, not over doing.
My last thought, celebrate. Recognize when you are doing well with your program. Feel good about the progress. Remember, staying with your program alone is progress! Don’t worry early on about the scale or numbers.
Remember that lifestyle change, to be sustained is gradual. Just get started and take it one day at a time! You can succeed!
4 Must Have Fitness Motivators!
Tools to Staying Motivated and Reaching Your Fitness Success
An individual can have the greatest intentions in the world when it comes to getting fit or healthy, however, if they lack the ability to maintain long-term motivation, they will inevitably fail. We see this in gyms across the country every year. New Year’s resolutions come and go by the end of January without fail. Why? Simple, they have failed to master the mental aspect of fitness!
Fortunately, this too can be trained and you can build the necessary mental muscles needed to ensure long-term lifestyle and success! Read on to see what tools you must focus on to ensure long-term success!
GOAL SETTING First and foremost, you have to know what you want! Just like every other aspect of life, you need a foundation on which to build. Clear, detailed goals that provide a road map that you can fix in your mind (and on paper) so you stay the course and never lose sight of that which you are after.
Set goals that pull you towards that which you dream of! Your goals should never be a burden. If they are, you have set them for the wrong reasons. You want goals that motivate you as you progress! You want goals that are so deeply powerful, when you read them each day, your hunger and desire is stoked yet again!
FOCUS Just as your fitness requires you to train through both cardiovascular and resistance training methods, your ability to focus, or concentrate on the task at hand, is a key element of reaching your goals. Training your concentration or will to succeed, towards any goal, not just your fitness or health related goals, is an amazing tool.
Practice the technique of excluding extraneous thoughts and sensory data until all of your concentration is laser-focused into the task at hand. Learn to remove outside influences and focus solely on your immediate target. Practicing such focus or concentration training can actually create much more control over your body, even allowing you to lower your blood pressure and pulse rate. Irrelevant of whether you focus is directed at the bigger picture of reaching you target of losing 20 pounds or one each and every rep during your workout, focus is an element often overlooked. Don’t make this same mistake!
VISUALIZATION This combines goal setting and focus to help you create a realistic visual on the ideal shape, or individual features that are seeking to achieve. Visualization works best when you set aside 15-20 minutes of quiet time, preferably at night while lying in bed, with the lights off, to best take advantage of the calm state of your mind and body. Think of your goals, focus your thoughts on them and “see” yourself in detail! Picture every aspect of the goals you have set. Visualization takes practice, but the rewards are unquestionable.
AFFIRMATIONS Never give up! Constantly remind yourself what you intend to accomplish and more importantly WHY! One of the best tips I’ve ever been given is to read your goals every single morning and again every evening right before you go to sleep! Keeping your goals within your subconscious gives you a better chance of success.
For some, this list will seem unimportant, even ridiculous. I am well aware of this. Unfortunately, those who ignore this list, believing they are beyond the need of such practices, chances are, they are also the ones stuck in their current fitness or health state. It is unfortunate, but all too often, that those who fight the assistance of others, no matter how trivial the help may seem, are those who fail to reach any goal they set. To be honest, my hope is that just a few of you out there actually begin to practice these tools and write back in the future, sharing your successes.
Remember, we have the ability, through our coaches, to help you set, define or achieve almost any goal, whether fitness or life related. Call on us if you think there is even a chance we can be of assistance. Good luck and stay motivated!
An individual can have the greatest intentions in the world when it comes to getting fit or healthy, however, if they lack the ability to maintain long-term motivation, they will inevitably fail. We see this in gyms across the country every year. New Year’s resolutions come and go by the end of January without fail. Why? Simple, they have failed to master the mental aspect of fitness!
Fortunately, this too can be trained and you can build the necessary mental muscles needed to ensure long-term lifestyle and success! Read on to see what tools you must focus on to ensure long-term success!
GOAL SETTING First and foremost, you have to know what you want! Just like every other aspect of life, you need a foundation on which to build. Clear, detailed goals that provide a road map that you can fix in your mind (and on paper) so you stay the course and never lose sight of that which you are after.
Set goals that pull you towards that which you dream of! Your goals should never be a burden. If they are, you have set them for the wrong reasons. You want goals that motivate you as you progress! You want goals that are so deeply powerful, when you read them each day, your hunger and desire is stoked yet again!
FOCUS Just as your fitness requires you to train through both cardiovascular and resistance training methods, your ability to focus, or concentrate on the task at hand, is a key element of reaching your goals. Training your concentration or will to succeed, towards any goal, not just your fitness or health related goals, is an amazing tool.
Practice the technique of excluding extraneous thoughts and sensory data until all of your concentration is laser-focused into the task at hand. Learn to remove outside influences and focus solely on your immediate target. Practicing such focus or concentration training can actually create much more control over your body, even allowing you to lower your blood pressure and pulse rate. Irrelevant of whether you focus is directed at the bigger picture of reaching you target of losing 20 pounds or one each and every rep during your workout, focus is an element often overlooked. Don’t make this same mistake!
VISUALIZATION This combines goal setting and focus to help you create a realistic visual on the ideal shape, or individual features that are seeking to achieve. Visualization works best when you set aside 15-20 minutes of quiet time, preferably at night while lying in bed, with the lights off, to best take advantage of the calm state of your mind and body. Think of your goals, focus your thoughts on them and “see” yourself in detail! Picture every aspect of the goals you have set. Visualization takes practice, but the rewards are unquestionable.
AFFIRMATIONS Never give up! Constantly remind yourself what you intend to accomplish and more importantly WHY! One of the best tips I’ve ever been given is to read your goals every single morning and again every evening right before you go to sleep! Keeping your goals within your subconscious gives you a better chance of success.
For some, this list will seem unimportant, even ridiculous. I am well aware of this. Unfortunately, those who ignore this list, believing they are beyond the need of such practices, chances are, they are also the ones stuck in their current fitness or health state. It is unfortunate, but all too often, that those who fight the assistance of others, no matter how trivial the help may seem, are those who fail to reach any goal they set. To be honest, my hope is that just a few of you out there actually begin to practice these tools and write back in the future, sharing your successes.
Remember, we have the ability, through our coaches, to help you set, define or achieve almost any goal, whether fitness or life related. Call on us if you think there is even a chance we can be of assistance. Good luck and stay motivated!
Don't DIET!
Dieting DOES NOT Work and IS NOT Healthy
How many of us fall into the trap of the “diet” game? When we set a goal regarding our weight or overall health we decide we must “diet”. Think about it. Most of us associate the word diet with the deprivation of foods we enjoy and going hungry in order to lose weight. Wrong, wrong, wrong!
When creating a nutrition plan, focus on the foods you should eat and when you should be eating them. Focusing on the positive and not on the things you shouldn’t eat will turn your eating habits into a daily nutritional plan that’s easy to follow, instead of dread.
To encourage your body to keep muscle while reducing body fat, you must eat several meals a day. Ideally you should be eating at least five or six meals daily. When you take in calories more often, though the total number of calories will be the same, you encourage your body to use them more efficiently. Rather than storing them as fat you are providing your body with all it needs for muscle maintenence or growth, depending on your goal.
The most difficult aspect of daily nutrition is getting the right balance of macronutrients and calories for your personal goals. This can be even more challenging for women who have a propensity to store fat. Here are the five most critical “to do” daily nutrition tips.
• Eat proteins. Consume the appropriate amount of protein necessary for your bodyweight each day. Whether you weigh 105 or 220, you need to feed your body the protein it requires in order to most efficiently achieve your weight management goals. Spread your protein intake out over five, six or even more meals throughout the day. Choose from sources such as lean red meat, chicken breast, turkey, fish, eggs and protein drinks
• Eat complex carbs. Contrary to so many of the “fad” diets out there, you need to consume carbohydrates, although which and when are in fact, important. Consume the right amount of complex carbs for your body and lifestyle, but consume most of them early in the day, spread over your first three meals. The easier you store body fat the lower your complex carb intake should be. Oatmeal and whole grains are an excellent source of complex carbs.
• Take in healthy fats. Add a tablespoon of healthy oils, such as olive, canola, flaxseed, or sesame to your salads or cooked vegetables (for the latter, add the oil after cooking rather than during sautéing healthy oils break down in extreme heat). Include foods such as salmon, olives, nuts and avocados, in moderation, because they also contain these fats.
• Eat vegetables. Raw and steamed vegetables are basically free calories so use them as an excellent to for rounding out your meals, without worry about calorie consumption. The benefits they give your body more than compensate for the calories and carbohydrates you’re adding to your daily nutrition. Vegetables contain vitamins, minerals, phytochemicals and fiber, which your body needs. Eat them with abandon — they won’t make you fat.
• Drink water. There’s no better natural way to reduce water retention than to drink plenty of water. For women, retention occurs cyclically, so it often feels as if you’re taking a step backward once a month. If you give your body a constant supply of water, you send the message that water is plentiful and that your body doesn’t need to retain it.
Staying away from “dieting” and sticking to a well designed daily nutrition plan will give help you achieve your goals while creating a healthy habit for a lifetime.
By now, everyone should know the importance of physical fitness and fitness training programs, but not very many of us recognize the true value of healthy meal plans as well. Irrelevant of the types of fitness training you use, be sure you have a balanced healthy diet to go with it.
For those that need a little extra assistance, direction or motivation, visit eFitness for Life now and see how our fitness training plans and weekly diet meal plans can help you make the most of your investment, in the shortest possible time, with the greatest return. Our goal is to teach you the values of physical fitness and how to create healthy meal plans for a lifetime! All done online! All done with certified coaches! Truly, the Future of Fitness! Stop by today and we will be happy to build your starter programs to ensure you learn to live longer, healthier lives.
How many of us fall into the trap of the “diet” game? When we set a goal regarding our weight or overall health we decide we must “diet”. Think about it. Most of us associate the word diet with the deprivation of foods we enjoy and going hungry in order to lose weight. Wrong, wrong, wrong!
When creating a nutrition plan, focus on the foods you should eat and when you should be eating them. Focusing on the positive and not on the things you shouldn’t eat will turn your eating habits into a daily nutritional plan that’s easy to follow, instead of dread.
To encourage your body to keep muscle while reducing body fat, you must eat several meals a day. Ideally you should be eating at least five or six meals daily. When you take in calories more often, though the total number of calories will be the same, you encourage your body to use them more efficiently. Rather than storing them as fat you are providing your body with all it needs for muscle maintenence or growth, depending on your goal.
The most difficult aspect of daily nutrition is getting the right balance of macronutrients and calories for your personal goals. This can be even more challenging for women who have a propensity to store fat. Here are the five most critical “to do” daily nutrition tips.
• Eat proteins. Consume the appropriate amount of protein necessary for your bodyweight each day. Whether you weigh 105 or 220, you need to feed your body the protein it requires in order to most efficiently achieve your weight management goals. Spread your protein intake out over five, six or even more meals throughout the day. Choose from sources such as lean red meat, chicken breast, turkey, fish, eggs and protein drinks
• Eat complex carbs. Contrary to so many of the “fad” diets out there, you need to consume carbohydrates, although which and when are in fact, important. Consume the right amount of complex carbs for your body and lifestyle, but consume most of them early in the day, spread over your first three meals. The easier you store body fat the lower your complex carb intake should be. Oatmeal and whole grains are an excellent source of complex carbs.
• Take in healthy fats. Add a tablespoon of healthy oils, such as olive, canola, flaxseed, or sesame to your salads or cooked vegetables (for the latter, add the oil after cooking rather than during sautéing healthy oils break down in extreme heat). Include foods such as salmon, olives, nuts and avocados, in moderation, because they also contain these fats.
• Eat vegetables. Raw and steamed vegetables are basically free calories so use them as an excellent to for rounding out your meals, without worry about calorie consumption. The benefits they give your body more than compensate for the calories and carbohydrates you’re adding to your daily nutrition. Vegetables contain vitamins, minerals, phytochemicals and fiber, which your body needs. Eat them with abandon — they won’t make you fat.
• Drink water. There’s no better natural way to reduce water retention than to drink plenty of water. For women, retention occurs cyclically, so it often feels as if you’re taking a step backward once a month. If you give your body a constant supply of water, you send the message that water is plentiful and that your body doesn’t need to retain it.
Staying away from “dieting” and sticking to a well designed daily nutrition plan will give help you achieve your goals while creating a healthy habit for a lifetime.
By now, everyone should know the importance of physical fitness and fitness training programs, but not very many of us recognize the true value of healthy meal plans as well. Irrelevant of the types of fitness training you use, be sure you have a balanced healthy diet to go with it.
For those that need a little extra assistance, direction or motivation, visit eFitness for Life now and see how our fitness training plans and weekly diet meal plans can help you make the most of your investment, in the shortest possible time, with the greatest return. Our goal is to teach you the values of physical fitness and how to create healthy meal plans for a lifetime! All done online! All done with certified coaches! Truly, the Future of Fitness! Stop by today and we will be happy to build your starter programs to ensure you learn to live longer, healthier lives.
Foods with Benefits
Eating Right is for More Than Just Weight Management
These days supermarkets stock well over 30,000 items on their shelves yet for some reason most of us go into autopilot throwing in our carts the same 20 items we always buy without really considering what we are getting. So to keep all you athletes fresh and healthy, here are some great ideas, tips, and advice on the best foods to pick up and why.
Broccoli- the University of California found that broccoli lead to a rise in antioxidants in nasal cells reducing allergies and asthma.
Tomatoes- are rich in the photochemical lycopene which is a cancer fighting ingredient. Additionally, being rich in vitamin C and beta-carotene tomatoes, are therefore powerful antioxidants helping your body recover from cell damage.
Honey- aids in calcium absorption, important for our bones.
Brazil nuts- they help increase strength as they boost your selenium levels.
Almonds- as most nuts, are great source of vitamin E, an antioxidant. It can lower cholesterol levels especially those clogging the arteries reducing your risk of heart disease and may help prevent cancer.
Iceberg Lettuce- contains vitamin K which can reduce your risk of bone fractures.
Soy- soy protein interacts with the receptors in our brain that tell us we’re full, as well as, boosting metabolism and reducing fat in the body.
Miso soup- miso is a form of soy. It is rich in pro-biotics aiding in healthy digestion. Soy is also a great vegetarian source of protein, and high in vitamin K (good for blood clotting) and B2 ,which is valuable for a good energy supply. Miso soup can make a brilliant starter to any meal or a great mid afternoon snack.
Popcorn-is surprisingly high in levels of antioxidants called polyphenols which combat the harmful effects of free radicals. Beware of varieties loaded with salt and sugar.
Flaxseeds- the omega 3 fatty acids in flaxseeds balances blood sugar levels while their high lignan content makes you feel full for longer.
Eggs- egg protein is the most complete food protein only beaten by breast milk! They contain all the essential amino acids needed to promote muscle recovery. One egg has 30 percent of your daily value of vitamin K, vital for healthy bones. They can also aid memory and promote healthy eyes with a protein called leutin.
Sweet potatoes- a great source of beta carotene and vitamin A which are powerful antioxidants. Sweet potatoes are also great sources of vitamin C, potassium, iron, and trace minerals magnesium and copper- which many runners fail to meet.
Oranges- the common orange can lessen muscle fatigue after hard work outs by having large amounts of vitamin C (a brilliant antioxidant). The highest levels of vitamin C actually come from the orange skin! So why not try storing the zest and using it in your cooking.
Canned beans- one cup provides 30 percent of your daily needs for protein, 60 percent for fibre, and 60 percent of your daily need for foliate (a B vitamin which has a key role in heart health and circulation). Black beans have great antioxidants, lower cholesterol and heart disease risk. They also have a low GI, meaning energy is released slowly into the body enhancing your performance as your energy levels remain steady.
Salmon- is the king of fish. High in quality protein, it is also a valuable source of omega 3 fatty acids. This balances your body’s inflammation systems, great for asthma suffers.
Frozen vegetables- not only save space in your fridge and keeps for much longer, they are also a great alternative to fresh veggies as they store more of their key nutrients that in many cases would be lost in raw counterparts. They provide a wide variety of antioxidants- beta carotene, vitamin C and B, to name but a few.
Frozen mixed berries- again frozen they are a great option instead of raw. Mixed berries such as blueberries and blackberries have powerful compounds that give them their strong color called anthocyanins. These antioxidants have been shown to fight off the signs of Alzheimer’s and some cancers. They are also great for post workout recovery and muscle repair.
Low fat yogurt- a good source of protein and calcium (one cup providing 13 grams of protein and 40 percent of your daily needs of calcium). They are also filled with good bacteria which keeps your digestion optimal and healthy. Look for the live culture symbol on the packaging
These days supermarkets stock well over 30,000 items on their shelves yet for some reason most of us go into autopilot throwing in our carts the same 20 items we always buy without really considering what we are getting. So to keep all you athletes fresh and healthy, here are some great ideas, tips, and advice on the best foods to pick up and why.
Broccoli- the University of California found that broccoli lead to a rise in antioxidants in nasal cells reducing allergies and asthma.
Tomatoes- are rich in the photochemical lycopene which is a cancer fighting ingredient. Additionally, being rich in vitamin C and beta-carotene tomatoes, are therefore powerful antioxidants helping your body recover from cell damage.
Honey- aids in calcium absorption, important for our bones.
Brazil nuts- they help increase strength as they boost your selenium levels.
Almonds- as most nuts, are great source of vitamin E, an antioxidant. It can lower cholesterol levels especially those clogging the arteries reducing your risk of heart disease and may help prevent cancer.
Iceberg Lettuce- contains vitamin K which can reduce your risk of bone fractures.
Soy- soy protein interacts with the receptors in our brain that tell us we’re full, as well as, boosting metabolism and reducing fat in the body.
Miso soup- miso is a form of soy. It is rich in pro-biotics aiding in healthy digestion. Soy is also a great vegetarian source of protein, and high in vitamin K (good for blood clotting) and B2 ,which is valuable for a good energy supply. Miso soup can make a brilliant starter to any meal or a great mid afternoon snack.
Popcorn-is surprisingly high in levels of antioxidants called polyphenols which combat the harmful effects of free radicals. Beware of varieties loaded with salt and sugar.
Flaxseeds- the omega 3 fatty acids in flaxseeds balances blood sugar levels while their high lignan content makes you feel full for longer.
Eggs- egg protein is the most complete food protein only beaten by breast milk! They contain all the essential amino acids needed to promote muscle recovery. One egg has 30 percent of your daily value of vitamin K, vital for healthy bones. They can also aid memory and promote healthy eyes with a protein called leutin.
Sweet potatoes- a great source of beta carotene and vitamin A which are powerful antioxidants. Sweet potatoes are also great sources of vitamin C, potassium, iron, and trace minerals magnesium and copper- which many runners fail to meet.
Oranges- the common orange can lessen muscle fatigue after hard work outs by having large amounts of vitamin C (a brilliant antioxidant). The highest levels of vitamin C actually come from the orange skin! So why not try storing the zest and using it in your cooking.
Canned beans- one cup provides 30 percent of your daily needs for protein, 60 percent for fibre, and 60 percent of your daily need for foliate (a B vitamin which has a key role in heart health and circulation). Black beans have great antioxidants, lower cholesterol and heart disease risk. They also have a low GI, meaning energy is released slowly into the body enhancing your performance as your energy levels remain steady.
Salmon- is the king of fish. High in quality protein, it is also a valuable source of omega 3 fatty acids. This balances your body’s inflammation systems, great for asthma suffers.
Frozen vegetables- not only save space in your fridge and keeps for much longer, they are also a great alternative to fresh veggies as they store more of their key nutrients that in many cases would be lost in raw counterparts. They provide a wide variety of antioxidants- beta carotene, vitamin C and B, to name but a few.
Frozen mixed berries- again frozen they are a great option instead of raw. Mixed berries such as blueberries and blackberries have powerful compounds that give them their strong color called anthocyanins. These antioxidants have been shown to fight off the signs of Alzheimer’s and some cancers. They are also great for post workout recovery and muscle repair.
Low fat yogurt- a good source of protein and calcium (one cup providing 13 grams of protein and 40 percent of your daily needs of calcium). They are also filled with good bacteria which keeps your digestion optimal and healthy. Look for the live culture symbol on the packaging
Why Women SHOULD lift weights
Why Women Shouldn’t Be Afraid of Lifting Weights
The majority of women at gyms steer clear of the weights room and don’t attempt any weights machines; giving endless reasons why they don’t try them. Here I explain 10 reasons why ALL women may want to reconsider and start pumping that iron!
Increases Strength
Doing weights regularly with increase your overall strength. This will make everyday activities seem a lot easier and can also help improve your stamina in other sports.
Helps Fast Loss
Each pound of muscle you gain through weight training can burn up to another 50 calories a day. By weight training just a few times a week you can build nearly 2 pounds of it over 2 months and don’t worry you’ll be losing at least 3 pounds of fat at the same time so you’ll be leaner and more toned.
No Bulk
This is one of the major reasons women avoid weights- they fear it will turn them into the incredible hulk! however, research has shown that women generally do not gain bulk from strength training as they do not have the same bulk- building amounts of testosterone (Roughly 10 to 30 percent less). You will however become leaner and more toned.
Strengthens Bones
Research has shown that weight training improves your bone mineral density by as much as 13 percent in just 6 months. This is very important as women are more prone to osteoporosis in old age.
Boosts Performance
Pumping those weights can improve your overall performance and additionally reduce the likelihood of injury. This is because it strengthens your core and the ligaments and tendons that surround joints which are zones prone to injuries.
Helps the Heart
Weight training can keep your heart healthy by increasing your HDL (good) cholesterol and lowering LDL (bad) cholesterol and blood pressure
Lowers Risk of Type 2 Diabetes
Regular weight training has been shown to improve glucose utilisation by up to 23 percent in just 4 months, reducing your risk of type 2 diabetes.
No Age Limitations
It doesn’t matter how old you are, strength training improvements can happen at any age- even 80 years old.
Boosts Confidence
Weight training has been shown to improve women’s self confidence and reduce the symptoms of clinical depression. You’ll feel like a real pro in the gym!
Prevents Boredom
Weight training has unlimited choices and variations which can liven up an old routine. By adding different machines and floor weights to your workout every week you’ll feel much more excited about your workout and motivated to train more.
Author Gemma Carter is a qualified life and fitness coach. She offers online coaching for a diverse range of needs. Visit her website www.cartercoaching.co.uk or email her at gemma@cartercoaching.co.uk
By now, everyone should know the importance of physical fitness and fitness training programs, but not very many of us recognize the true value of healthy meal plans as well. Irrelevant of the types of fitness training you use, be sure you have a balanced healthy diet to go with it.
For those that need a little extra assistance, direction or motivation, visit eFitness for Life now and see how our fitness training plans and weekly diet meal plans can help you make the most of your investment, in the shortest possible time, with the greatest return. Our goal is to teach you the values of physical fitness and how to create healthy meal plans for a lifetime! All done online! All done with certified coaches! Truly, the Future of Fitness! Stop by today and we will be happy to build your starter programs to ensure you learn to live longer, healthier lives.
Learn the benefit of physical fitness and a balanced healthy diet NOW! Get started and provide you and your family with a healthy lifestyle!
The majority of women at gyms steer clear of the weights room and don’t attempt any weights machines; giving endless reasons why they don’t try them. Here I explain 10 reasons why ALL women may want to reconsider and start pumping that iron!
Increases Strength
Doing weights regularly with increase your overall strength. This will make everyday activities seem a lot easier and can also help improve your stamina in other sports.
Helps Fast Loss
Each pound of muscle you gain through weight training can burn up to another 50 calories a day. By weight training just a few times a week you can build nearly 2 pounds of it over 2 months and don’t worry you’ll be losing at least 3 pounds of fat at the same time so you’ll be leaner and more toned.
No Bulk
This is one of the major reasons women avoid weights- they fear it will turn them into the incredible hulk! however, research has shown that women generally do not gain bulk from strength training as they do not have the same bulk- building amounts of testosterone (Roughly 10 to 30 percent less). You will however become leaner and more toned.
Strengthens Bones
Research has shown that weight training improves your bone mineral density by as much as 13 percent in just 6 months. This is very important as women are more prone to osteoporosis in old age.
Boosts Performance
Pumping those weights can improve your overall performance and additionally reduce the likelihood of injury. This is because it strengthens your core and the ligaments and tendons that surround joints which are zones prone to injuries.
Helps the Heart
Weight training can keep your heart healthy by increasing your HDL (good) cholesterol and lowering LDL (bad) cholesterol and blood pressure
Lowers Risk of Type 2 Diabetes
Regular weight training has been shown to improve glucose utilisation by up to 23 percent in just 4 months, reducing your risk of type 2 diabetes.
No Age Limitations
It doesn’t matter how old you are, strength training improvements can happen at any age- even 80 years old.
Boosts Confidence
Weight training has been shown to improve women’s self confidence and reduce the symptoms of clinical depression. You’ll feel like a real pro in the gym!
Prevents Boredom
Weight training has unlimited choices and variations which can liven up an old routine. By adding different machines and floor weights to your workout every week you’ll feel much more excited about your workout and motivated to train more.
Author Gemma Carter is a qualified life and fitness coach. She offers online coaching for a diverse range of needs. Visit her website www.cartercoaching.co.uk or email her at gemma@cartercoaching.co.uk
By now, everyone should know the importance of physical fitness and fitness training programs, but not very many of us recognize the true value of healthy meal plans as well. Irrelevant of the types of fitness training you use, be sure you have a balanced healthy diet to go with it.
For those that need a little extra assistance, direction or motivation, visit eFitness for Life now and see how our fitness training plans and weekly diet meal plans can help you make the most of your investment, in the shortest possible time, with the greatest return. Our goal is to teach you the values of physical fitness and how to create healthy meal plans for a lifetime! All done online! All done with certified coaches! Truly, the Future of Fitness! Stop by today and we will be happy to build your starter programs to ensure you learn to live longer, healthier lives.
Learn the benefit of physical fitness and a balanced healthy diet NOW! Get started and provide you and your family with a healthy lifestyle!
30 Healthy Kitchen Habits
Healthy Kitchen Habits Make Eating Well Easy
We can all sometimes struggle to make the most sensible food choices that our body will thank us for. Learning what healthy alternatives there are around and how to cook our food healthily can be valuable knowledge for anyone wanting to lose weight or those of us how are just maintaining a healthy lifestyle. Read on for the definitive guide to snacking, cooking, choosing healthy foods and maintaining a healthy diet.
Steam don’t fry- steaming locks in the food’s natural vitamins and minerals and saves on using excess oils in cooking.
Cut off excess fat-when cooking meats such as bacon, steak or chicken make sure the rinds and any excess fat is cut off.
Eat a larger portion of vegetables (and a smaller portion of meat)- fill your plate with masses of healthy vegetables and reduce the size of your portion of meat and you’ll notice a dramatic difference in your weight over time without ever needing to go hungry.
Go vegetarian- These days the variety of good value, nutrient rich vegetables on offer at supermarkets is huge. You are never stuck for a new choice everyday!
Limit your food choices- by limiting the choice of snacks such as cakes, biscuits, chocolate and pastries you have you’ll find it easier to resist them.
Don’t skip breakfast- breakfast is a valuable meal, recharging our energies after our long slumber and awakening our metabolism ready for the day. By having a good, healthy breakfast you will feel more awake and energized.
Don’t crash diet- CRASH. DIETS. DON’T. WORK! They lead to a rapid drop in energy levels, shocking your metabolism into survival mode where it slows down and tries to store as much reserves as it can. The best way to diet is and always will be by changing unhealthy food choices to healthy ones and doing this steadily over a sustained period of time, so not only does your body adjust but your mind too.
Sleep more- sleeping too little is known to encourage you to eat more. By getting your correct amount of zzzzzz’s your body produces the hormones which suppress your appetite so you are less likely to binge.
Start with a salad- this can be when at home or out at a restaurant. Starting with a light and healthy leafy salad for your meal, fills you up before you have a chance to load up on fat rich alternatives and unhealthier options.
Are you hungry or just thirsty? – Sometimes we believe we are hungry but actually our body craves water. Make sure you drink at least 8 glasses of water a day.
Eat slowly- chewing your food slowly will leave you more satisfied after your meal and you’ll be able to acknowledge when you are full better. Additionally it will help your stomach digest the food properly leading to less digestive problems.
Carry healthy snacks- for those times when we desperately crave a nibble, carry a healthy snack with you in your pocket or bag such as carrot stick or an apple so you don’t find yourself ‘accidentally’ walking towards the vending machine!
Don’t weigh yourself daily- weighing yourself daily is only going to lead to disappointment and lower morale as you are never going to see a change in your weight that quickly. The best idea when trying to loose weight is to weight yourself every two weeks or even monthly.
Stock up on healthy foods- when at the supermarket make sure you load up with loads of healthy foods so that your cupboards are full of healthy choices you can opt for instead of those naughty packets at the back!
Look for low fat alternatives- when shopping take your time and look around to see if there is a lower fat and healthier alternative to the food you are buying. These days there is usually hardly any taste difference but the benefits can be huge. This also goes for lower calorie, salt and sugar alternatives.
Try adding flavour with spices instead of sauces- spices can really jazz up a dish instead of pouring in heavy sauces and oils. Get out that cook book!
Use herbs- parsley, rosemary, sage, thyme, coriander and mint to name but a few. They are packed with flavor as well as nutrients and can really make a dish sing in your mouth. Why not even try fresh mint tea?
Drink plenty of water- at least 8 glasses a day. Water keeps your energy up and flushes out toxins in your body. It’s a great alternative to alcohol or sugary juices.
Reduce your alcohol intake- speaking of alcohol, many adults are completely unaware of how much they are drinking and the damage they are doing. Keep an eye on how many units you drink on a night out or even with a meal and remember many alcoholic drinks are packing full of liquid calories.
Beware of sugary drinks- even some fruit juices which seem good for you are packed full of sugar. Keep an eye on the nutrient content of some of these and always look for healthier alternatives
Watch out for secretly high fat snacks- some snack may seem healthy but have added sugars and fats in them. Popcorn for example made plain is a good low fat food but at cinemas when loaded with sugar, caramel or salt turns into a very unhealthy treat!
Boost your fiber intake- eating a good selection of fruit and veg will keep your fibre intake high which keeps your digestive system working properly.
Switch from sugary fruit juices to lemon water- lemon water clears the system of any toxins and can be a great substitute to fruit juice.
Try rice cakes instead of crisps- still the same crunch but much less salt, fat and calories
Sip tea! (Yes, I know I’m English…..)- just two cups a day can lower your risk of ovarian cancer by 30 percent and some teas like green tea and white tea are packed with antioxidants great for your health.
We can all sometimes struggle to make the most sensible food choices that our body will thank us for. Learning what healthy alternatives there are around and how to cook our food healthily can be valuable knowledge for anyone wanting to lose weight or those of us how are just maintaining a healthy lifestyle. Read on for the definitive guide to snacking, cooking, choosing healthy foods and maintaining a healthy diet.
Steam don’t fry- steaming locks in the food’s natural vitamins and minerals and saves on using excess oils in cooking.
Cut off excess fat-when cooking meats such as bacon, steak or chicken make sure the rinds and any excess fat is cut off.
Eat a larger portion of vegetables (and a smaller portion of meat)- fill your plate with masses of healthy vegetables and reduce the size of your portion of meat and you’ll notice a dramatic difference in your weight over time without ever needing to go hungry.
Go vegetarian- These days the variety of good value, nutrient rich vegetables on offer at supermarkets is huge. You are never stuck for a new choice everyday!
Limit your food choices- by limiting the choice of snacks such as cakes, biscuits, chocolate and pastries you have you’ll find it easier to resist them.
Don’t skip breakfast- breakfast is a valuable meal, recharging our energies after our long slumber and awakening our metabolism ready for the day. By having a good, healthy breakfast you will feel more awake and energized.
Don’t crash diet- CRASH. DIETS. DON’T. WORK! They lead to a rapid drop in energy levels, shocking your metabolism into survival mode where it slows down and tries to store as much reserves as it can. The best way to diet is and always will be by changing unhealthy food choices to healthy ones and doing this steadily over a sustained period of time, so not only does your body adjust but your mind too.
Sleep more- sleeping too little is known to encourage you to eat more. By getting your correct amount of zzzzzz’s your body produces the hormones which suppress your appetite so you are less likely to binge.
Start with a salad- this can be when at home or out at a restaurant. Starting with a light and healthy leafy salad for your meal, fills you up before you have a chance to load up on fat rich alternatives and unhealthier options.
Are you hungry or just thirsty? – Sometimes we believe we are hungry but actually our body craves water. Make sure you drink at least 8 glasses of water a day.
Eat slowly- chewing your food slowly will leave you more satisfied after your meal and you’ll be able to acknowledge when you are full better. Additionally it will help your stomach digest the food properly leading to less digestive problems.
Carry healthy snacks- for those times when we desperately crave a nibble, carry a healthy snack with you in your pocket or bag such as carrot stick or an apple so you don’t find yourself ‘accidentally’ walking towards the vending machine!
Don’t weigh yourself daily- weighing yourself daily is only going to lead to disappointment and lower morale as you are never going to see a change in your weight that quickly. The best idea when trying to loose weight is to weight yourself every two weeks or even monthly.
Stock up on healthy foods- when at the supermarket make sure you load up with loads of healthy foods so that your cupboards are full of healthy choices you can opt for instead of those naughty packets at the back!
Look for low fat alternatives- when shopping take your time and look around to see if there is a lower fat and healthier alternative to the food you are buying. These days there is usually hardly any taste difference but the benefits can be huge. This also goes for lower calorie, salt and sugar alternatives.
Try adding flavour with spices instead of sauces- spices can really jazz up a dish instead of pouring in heavy sauces and oils. Get out that cook book!
Use herbs- parsley, rosemary, sage, thyme, coriander and mint to name but a few. They are packed with flavor as well as nutrients and can really make a dish sing in your mouth. Why not even try fresh mint tea?
Drink plenty of water- at least 8 glasses a day. Water keeps your energy up and flushes out toxins in your body. It’s a great alternative to alcohol or sugary juices.
Reduce your alcohol intake- speaking of alcohol, many adults are completely unaware of how much they are drinking and the damage they are doing. Keep an eye on how many units you drink on a night out or even with a meal and remember many alcoholic drinks are packing full of liquid calories.
Beware of sugary drinks- even some fruit juices which seem good for you are packed full of sugar. Keep an eye on the nutrient content of some of these and always look for healthier alternatives
Watch out for secretly high fat snacks- some snack may seem healthy but have added sugars and fats in them. Popcorn for example made plain is a good low fat food but at cinemas when loaded with sugar, caramel or salt turns into a very unhealthy treat!
Boost your fiber intake- eating a good selection of fruit and veg will keep your fibre intake high which keeps your digestive system working properly.
Switch from sugary fruit juices to lemon water- lemon water clears the system of any toxins and can be a great substitute to fruit juice.
Try rice cakes instead of crisps- still the same crunch but much less salt, fat and calories
Sip tea! (Yes, I know I’m English…..)- just two cups a day can lower your risk of ovarian cancer by 30 percent and some teas like green tea and white tea are packed with antioxidants great for your health.
Tuesday, November 17, 2009
Healthy Meal. Pasta With Roasted Veggies
Nutritional information per serving: 1 portion = 233.7 calories, 2.1g fat, 18% protein, 74% carbohydrates, 8% fat.
Adapted from: Eat More, Weigh Less™
Ingredients:
12 Plum tomatoes, quartered lengthwise
l lb. Asparagus, trimmed
1 Zucchini, quartered
2 Yellow crooked-neck squash, quartered
1 head Broccoli, cut in bite-size pieces
2 Long eggplant or 1 round eggplant, peeled
1 basket Mushrooms, cut in halves
1 small Garlic head
2 tsp. Fresh lemon juice
1 Tbsp. Fresh basil
1 Tbsp. Fresh cilantro
Salt to taste
Pepper to taste
l lb. Pasta of choice
Instructions:
Seat oven rack in lower third of oven. Preheat oven to 450 deg F.
Cut asparagus, zucchini, yellow crooked-neck squash and eggplant in 2" lengths.
In large roasting pan, toss vegetables with olive oil and garlic. Roast 20 minutes until vegetables are tender.
In large pot of boiling water, cook pasta until tender but firm, about 8 minutes. Drain and transfer to roasting pan and toss gently to combine with vegetables. Serve immediately. Makes 8 to 10 portions.
For more healthy cooking recipies, contact Philadelphia Certified Personal Fitness Trainer and Fitness Chef, Phil Nicolaou.
Adapted from: Eat More, Weigh Less™
Ingredients:
12 Plum tomatoes, quartered lengthwise
l lb. Asparagus, trimmed
1 Zucchini, quartered
2 Yellow crooked-neck squash, quartered
1 head Broccoli, cut in bite-size pieces
2 Long eggplant or 1 round eggplant, peeled
1 basket Mushrooms, cut in halves
1 small Garlic head
2 tsp. Fresh lemon juice
1 Tbsp. Fresh basil
1 Tbsp. Fresh cilantro
Salt to taste
Pepper to taste
l lb. Pasta of choice
Instructions:
Seat oven rack in lower third of oven. Preheat oven to 450 deg F.
Cut asparagus, zucchini, yellow crooked-neck squash and eggplant in 2" lengths.
In large roasting pan, toss vegetables with olive oil and garlic. Roast 20 minutes until vegetables are tender.
In large pot of boiling water, cook pasta until tender but firm, about 8 minutes. Drain and transfer to roasting pan and toss gently to combine with vegetables. Serve immediately. Makes 8 to 10 portions.
For more healthy cooking recipies, contact Philadelphia Certified Personal Fitness Trainer and Fitness Chef, Phil Nicolaou.
Healthy Weight Loss= lose fat+ gain muscle
You can resort to the latest fad for a weight loss program, but they always result in a loss of muscle and other critically important lean body tissues along with the fat. The loss of lean body tissues (muscle, bone, internal organs, etc.) damages your metabolism and long term health. Long term, healthy weight loss programs focus on maintaining or building lean body tissue while managing a healthy, sustainable fat loss program.
IFPA Certified Personal Fitness Trainers always begin an exercise prescription and program design by analyzing the safe and effective use of the IFPA 10 Components of Fitness. Personal fitness trainers know all 10 components are important, but each component must be prioritized based on the needs of the client. The IFPA 10 Components of Fitness are: Strength, Speed, Power, Anaerobic and Aerobic Endurance, Agility, Balance, Coordination, Flexibility and Body Composition. In order to prioritize which of the 10 components are most critical to accomplish the fat loss goal, the personal fitness trainer must know all the current research.
According to the current and reliable studies on the subject, the most important components of fitness for fat loss and body composition changes are: strength, anaerobic and aerobic endurance, and flexibility. These 4 components have the greatest positive impact on fat loss, muscle gain and the underlying physiological systems. Understanding the nature of the positive impacts from each underlying component of fitness makes it easy for the personal fitness trainer to develop safe and effective fitness programming and teach and motivate the clients the efficacy of the exercise prescription.
Strength training or resistance training (without going into great detail for those of you who love to battle ‘semantics’) means the same thing. Ideally, the personal training session would be conducted on modern resistance training machines. Resistance machines provide the highest level of stability, making this mode of personal training the safest for beginners and the most effective for fat loss. It is intuitively obvious why resistance training machines are the safest, but misinformation on the efficacy of functional training or core training may confuse some personal trainers.
Resistance machines provide complete stabilization for the exercise and this focuses the resistance on the primary muscles used of the specific exercise machine. Since the exercise is completely stabilized by the machine, the body’s stabilizers do very little work, while the primary movers can maximally contract with no concern for lack of balance or stability. This maximal contraction creates maximal stress on the targeted muscle which leads to maximal adaptation.
The misinformation on functional training or core training stems from the argument that resistance training machines only target 35 primary muscles and place little stress on the other 606 muscles in the body. While it is true that resistance training machines maximally train only 35 of 606 muscles, these 35 muscles represent over 95% of all the muscle fiber in your body. While functional training and core training can stress virtually all 606 muscles in the body and are critically important in athletic training to increase agility, balance and coordination, it is an inappropriate mode for fat loss exercise prescription. Research clearly demonstrates that functional training and core training provide as little as 30% of muscle activation to the primary movers as stabilized resistance training. 30% muscle activation results in only 30% of the stress to the large muscles. 30% of the stress leads to only 30% of the hypertrophy in the large muscles resulting in only 30% of the benefit the client needs to increase resting metabolic rate (RMR) so they can burn more fat throughout the day and night, even while sleeping. Just small increases in muscle mass increases RMR and therefore, the caloric expenditure is critically important for fat metabolism.
Functional training and core training, though it initially seems new, exciting and sexy, results in increased client drop-out because the client does not see results. Resistance training machines will enable the safest, most effective and quickest mode of training to accomplish the personal training client’s goals.
Circuit training programs and high volume training programs incorporate anaerobic endurance, especially in the 15 RM intensity range. Any time the personal training client reports “a burning sensation” in a particular targeted muscle or muscle group, you know you are in the Lactic Acid Energy System and therefore training the anaerobic endurance component of fitness. Higher intensity training 1 RM – 8 RM is used to train the ATP-CP system. Recent research shows that high intensity training, 4-6 RM, actually burns more calories than lower intensity training (15RM). It is also known that higher intensity training increases metabolism for hours, post-exercise, with the highest intensities showing increased metabolism for over 24 hours post-exercise. Research also shows that high intensity training stimulates the production of HGH (Human Growth Hormone), testosterone and virtually every other hormone necessary for fat metabolism, health and longevity!
Once your personal training client completes the first Meso-phase of the exercise prescription listed above, you can incorporate higher intensities into their 2nd Meso-phase.
Micro-phases in the example above are each individual 3-week exercise prescriptions. Meso-phase is the entire 14 weeks depicted above. Macro-phase would be a series of Meso-phases typically lasting one year.
The industry standard program design for the strength training exercise prescription listed above is to pick a resistance training machine for each of the major muscle groups:
The next FitBit will address anaerobic and aerobic endurance and the flexibility exercise prescription and program design. If you need some guidance before the next FitBit publication:
Flexibility should be conducted as part of the COOL DOWN at the end of the session and only when the muscles are thoroughly warm. Aerobic endurance and be walking, jogging, running, etc. or Bell Protocols. Bell Protocols are high-rep, multi-exercise system:
Bell Protocol One: Perform Squat with Dumbbell Curl and Heel Raise with Overhead Press together for one rep. To begin: Stand with light dumbbells held at shoulder level. Start down slowly on the negative, eccentric, downward movement in the Squat and Dumbbell Curl simultaneously. Pause at the bottom. At the bottom of the Squat, the arms should be fully extended with the dumbbells down, close to the ground. Begin upward, positive, concentric movement with the Squat and Dumbbell Curl simultaneously. Pause at the top. Now begin a Heel Raise and Shoulder Press simultaneously. You should reach the top of the Heel Raise and Shoulder Press simultaneously. Pause at the top. Lower Heel Raise and Dumbbell Shoulder Press simultaneously. You are now back to starting position, standing with the dumbbells held at your shoulders. Now repeat for 30-100 reps.
Bell Protocol Two: Perform Stiff-Legged Dumbbell Deadlift (dumbbells held at sides of leg and knees bent 10-15 degrees) with Reverse Wrist Curl on the downward, negative, eccentric contraction of the Stiff-Legged Deadlift. Perform Regular Wrist curl on the upward movement and perform Shoulder Shrugs as you approach the top.
Let's get you started on your fat loss program today, contact Philadelphia Personal Trainer, Phil Nicolaou.
IFPA Certified Personal Fitness Trainers always begin an exercise prescription and program design by analyzing the safe and effective use of the IFPA 10 Components of Fitness. Personal fitness trainers know all 10 components are important, but each component must be prioritized based on the needs of the client. The IFPA 10 Components of Fitness are: Strength, Speed, Power, Anaerobic and Aerobic Endurance, Agility, Balance, Coordination, Flexibility and Body Composition. In order to prioritize which of the 10 components are most critical to accomplish the fat loss goal, the personal fitness trainer must know all the current research.
According to the current and reliable studies on the subject, the most important components of fitness for fat loss and body composition changes are: strength, anaerobic and aerobic endurance, and flexibility. These 4 components have the greatest positive impact on fat loss, muscle gain and the underlying physiological systems. Understanding the nature of the positive impacts from each underlying component of fitness makes it easy for the personal fitness trainer to develop safe and effective fitness programming and teach and motivate the clients the efficacy of the exercise prescription.
Strength training or resistance training (without going into great detail for those of you who love to battle ‘semantics’) means the same thing. Ideally, the personal training session would be conducted on modern resistance training machines. Resistance machines provide the highest level of stability, making this mode of personal training the safest for beginners and the most effective for fat loss. It is intuitively obvious why resistance training machines are the safest, but misinformation on the efficacy of functional training or core training may confuse some personal trainers.
Resistance machines provide complete stabilization for the exercise and this focuses the resistance on the primary muscles used of the specific exercise machine. Since the exercise is completely stabilized by the machine, the body’s stabilizers do very little work, while the primary movers can maximally contract with no concern for lack of balance or stability. This maximal contraction creates maximal stress on the targeted muscle which leads to maximal adaptation.
The misinformation on functional training or core training stems from the argument that resistance training machines only target 35 primary muscles and place little stress on the other 606 muscles in the body. While it is true that resistance training machines maximally train only 35 of 606 muscles, these 35 muscles represent over 95% of all the muscle fiber in your body. While functional training and core training can stress virtually all 606 muscles in the body and are critically important in athletic training to increase agility, balance and coordination, it is an inappropriate mode for fat loss exercise prescription. Research clearly demonstrates that functional training and core training provide as little as 30% of muscle activation to the primary movers as stabilized resistance training. 30% muscle activation results in only 30% of the stress to the large muscles. 30% of the stress leads to only 30% of the hypertrophy in the large muscles resulting in only 30% of the benefit the client needs to increase resting metabolic rate (RMR) so they can burn more fat throughout the day and night, even while sleeping. Just small increases in muscle mass increases RMR and therefore, the caloric expenditure is critically important for fat metabolism.
Functional training and core training, though it initially seems new, exciting and sexy, results in increased client drop-out because the client does not see results. Resistance training machines will enable the safest, most effective and quickest mode of training to accomplish the personal training client’s goals.
Circuit training programs and high volume training programs incorporate anaerobic endurance, especially in the 15 RM intensity range. Any time the personal training client reports “a burning sensation” in a particular targeted muscle or muscle group, you know you are in the Lactic Acid Energy System and therefore training the anaerobic endurance component of fitness. Higher intensity training 1 RM – 8 RM is used to train the ATP-CP system. Recent research shows that high intensity training, 4-6 RM, actually burns more calories than lower intensity training (15RM). It is also known that higher intensity training increases metabolism for hours, post-exercise, with the highest intensities showing increased metabolism for over 24 hours post-exercise. Research also shows that high intensity training stimulates the production of HGH (Human Growth Hormone), testosterone and virtually every other hormone necessary for fat metabolism, health and longevity!
Once your personal training client completes the first Meso-phase of the exercise prescription listed above, you can incorporate higher intensities into their 2nd Meso-phase.
Micro-phases in the example above are each individual 3-week exercise prescriptions. Meso-phase is the entire 14 weeks depicted above. Macro-phase would be a series of Meso-phases typically lasting one year.
The industry standard program design for the strength training exercise prescription listed above is to pick a resistance training machine for each of the major muscle groups:
The next FitBit will address anaerobic and aerobic endurance and the flexibility exercise prescription and program design. If you need some guidance before the next FitBit publication:
Flexibility should be conducted as part of the COOL DOWN at the end of the session and only when the muscles are thoroughly warm. Aerobic endurance and be walking, jogging, running, etc. or Bell Protocols. Bell Protocols are high-rep, multi-exercise system:
Bell Protocol One: Perform Squat with Dumbbell Curl and Heel Raise with Overhead Press together for one rep. To begin: Stand with light dumbbells held at shoulder level. Start down slowly on the negative, eccentric, downward movement in the Squat and Dumbbell Curl simultaneously. Pause at the bottom. At the bottom of the Squat, the arms should be fully extended with the dumbbells down, close to the ground. Begin upward, positive, concentric movement with the Squat and Dumbbell Curl simultaneously. Pause at the top. Now begin a Heel Raise and Shoulder Press simultaneously. You should reach the top of the Heel Raise and Shoulder Press simultaneously. Pause at the top. Lower Heel Raise and Dumbbell Shoulder Press simultaneously. You are now back to starting position, standing with the dumbbells held at your shoulders. Now repeat for 30-100 reps.
Bell Protocol Two: Perform Stiff-Legged Dumbbell Deadlift (dumbbells held at sides of leg and knees bent 10-15 degrees) with Reverse Wrist Curl on the downward, negative, eccentric contraction of the Stiff-Legged Deadlift. Perform Regular Wrist curl on the upward movement and perform Shoulder Shrugs as you approach the top.
Let's get you started on your fat loss program today, contact Philadelphia Personal Trainer, Phil Nicolaou.
Monday, November 16, 2009
Eating small and frequent meals.
Increase the number of meals consumed per day - On average, you should be eating some form of protein and vegetable combination that's low in fat and high in fiber every 2 -3 hours of the day. Doing so will give you an almost unfair advantage over those who only eat the normal 3 meals (or less) each day.
Log your intake.
A Work Sheet That Works - Keep a work sheet on your fridge and use it to write down every item you eat during the day. Most of us have no idea how much we are consuming. We often take a bite here and there without even noticing.
Nuts,Nuts,Nuts
Go Nuts about Nuts - If you are like most people, you probably love nuts. Recent medical research suggests that Almonds, especially raw and skin on in their most natural state, not only make a nutritious snack, but can also help support a healthy heart by reducing the risk of heart attacks by up to 50%. Just remember, though that all nuts are very nutrient dense in calories, so a handful at a time PLEASE!!
Attitude is everything
Attitude is Really Everything - When it comes to living healthy. A negative attitude can sabotage the best laid plans for your fitness and health goals. Living well is a direct correlation with a positive attitude. Keep smiling and try to surround yourself with positive people and influences, while you look for the good in daily business and personal activities.
Watch where your calories come from.
Watch where your calories come from - Without a doubt, we eat way too much sugar and fat. Moderation was the key in the past, now the key is moderation and the exclusion of junk food. One or two binges per year are generally OK if you are a normal healthy individual, but more is absolutely not OK
Read Labels Carefully
Read Labels Carefully - Don't be fooled by advertising, claiming high in whole grains or FAT FREE. Get into a good habit of reading labels on the foods you are ready to buy. While they may have messages such as Low Fat or Reduced Calorie written all over them, when you read the ingredient statement and label more closely, you may be Un-pleasantly surprised. Look for hidden sugars, preservatives, and saturated "bad" fats.
Veggies,Veggies,Veggies. Philadelphia Personal Trainer advises more vegetable consumption!
Philadelphia Personal Trainer, Phil Nicolaou suggests plenty of vegetables!
Raw or Cooked - Fill your plate with lots of veggies, cooked or raw. Not only are they good for you, they will fill you up. Sorry, stay away from the sauces, gravies, butter or sour cream. That totally defeats the purpose.
Raw or Cooked - Fill your plate with lots of veggies, cooked or raw. Not only are they good for you, they will fill you up. Sorry, stay away from the sauces, gravies, butter or sour cream. That totally defeats the purpose.
FAT FREE better?? Philadelphia Personal Trainer warns about fat free!
Does FAT FREE really mean it's good for you? - Many foods are touting that they are fat free and people are buying them left and right, but what lies beneath the hidden truths of these so called FAT FREE Foods...Fat free foods, when eaten in excess, will still be stored as fat!
Not to mention, fat free foods typically have enough sugar to make up for the lack of fat!
Not to mention, fat free foods typically have enough sugar to make up for the lack of fat!
Friday, November 13, 2009
Eat Less Later
Eat Less later - Everyone knows, whether they want to admit it or not, reducing calories will help you lose weight. However, just as you should reduce the calorie intake, you need to know when to eat. Breakfast is the most important meal of the day and the one meal that you should not miss. Lunch should be healthy but less than you ate for breakfast. As you approach dinner, eat healthy and light. Avoid after dinner snacks and DO NOT Eat at least 3 hours before you lay your head down for the evening.
Get out of the diet rut!
4 Tips to Get You Out of That Diet Rut
If you feel that you're in a rut with your weight loss program, know that this is not unusual.
Losing weight is a lifelong endeavor and with it comes ebbs and flows in your motivation and focus.
You don't need to completely change your program to get out of a rut. Instead, consider following some of these easy tips:
1) Set new goals. We all need new goals now and then to help motivate us. Depending on your situation, you may want to set a new diet, exercise or even stress management goal. Examples include: keeping healthy snack food options at work (so you don't have to depend on the vending machine), committing to walk a minimum of 2 miles each time you hop on the treadmill or starting to track your emotional-related eating. When you set specific goals, you'll be more likely to realize success.
2) Spice it up. If you're bored with your diet or exercise program, now's the time to spice it up a bit. Consider trying new salt-free spices in your cooking or adding a fun workout using a hula hoop or the new kettle bell. Trying new foods or even a new workout may be enough to increase your motivation and focus to stick with your weight loss program.
3) Counter negative thoughts. Negative thoughts can quickly sap you of your energy and make it hard to follow the healthy weight loss strategies that have been proven to help you lose weight. First, you need to be aware of the times those negative thoughts enter your mind and then be prepared to counter those thoughts with something positive. If you find yourself feeling guilty about something you ate, counter that thought by acknowledging that one or two bad diet choices won't ruin weeks or months of better diet choices.
4) Get back to basics. If you're feeling overwhelmed or completely bored, pick one or two strategies that you know have worked in the past to get you back on track. Examples include carrying a water bottle with you or starting to track your daily food intake. The minutes you spend doing these activities will remind you that you can take back control and your health is worth the effort.
I hope these four tips will give you ideas to get out of that rut and re-focus.
Small changes that make a big difference in your diet!
Small Changes That Make A Big Difference
Instead of trying to do a complete overhaul of your diet and exercise program, it may be easier to think about the small things you can start doing today to give your healthy weight loss program a boost.
You may think that small changes won't really help you - but actually the opposite is true. Small changes do add up and do make a difference when it comes to living a healthy lifestyle, decreasing your risks of chronic diseases and helping you be more successful at losing weight.
Here are some tips to guide you:
1) Sprinkle your food with healthy fats. We know that if you include some fat in your diet, you will feel more satisfied and less hungry overall. This will help you stick with your diet program. Consider sprinkling your salads, yogurt or stir fry dishes with a handful of heart healthy nuts like walnuts, almonds or pistachios.
2) Take more steps. Too often, I see dieters delay their exercise program because they can't afford a health club membership or don't have the right equipment at home. I tell them to just start walking - anywhere and any time - during the course of their normal daily routine. All steps count and add up to burning more calories. Start parking your car farther away, take the stairs instead of the elevator, walk to mail a letter or walk your pooch longer. And all you need is a good pair of gym shoes!
3) Make a list. Your diet will only work if you have the right foods at home to help you follow your meal plan, try a new healthy recipe or start bringing your lunch to work. Place a pad of post-its in your kitchen and everyday jot down some healthy staples for your weekly grocery shopping list. Commit to shopping from a list and you'll soon find that you're more organized, can do better planning and you'll have the right snack foods available to encourage healthier eating.
4) Ask one person for support. We all need support but especially when it comes to making lifestyle changes to lose weight. Your family members and friends are not mind readers and don't really know the kind of help you need. Identify someone you trust and ask that person for specific help. For example, you may ask your spouse to babysit so you have time to get in some exercise or you may ask a neighbor to be your walking buddy in the neighborhood. Or you may reach out to the Diet.com support community by posting weekly questions on the premium member message boards or blogging weekly about your weight loss journey.
I hope these four tips will give you new ideas of what you can start doing today to help yourself lose weight.
Instead of trying to do a complete overhaul of your diet and exercise program, it may be easier to think about the small things you can start doing today to give your healthy weight loss program a boost.
You may think that small changes won't really help you - but actually the opposite is true. Small changes do add up and do make a difference when it comes to living a healthy lifestyle, decreasing your risks of chronic diseases and helping you be more successful at losing weight.
Here are some tips to guide you:
1) Sprinkle your food with healthy fats. We know that if you include some fat in your diet, you will feel more satisfied and less hungry overall. This will help you stick with your diet program. Consider sprinkling your salads, yogurt or stir fry dishes with a handful of heart healthy nuts like walnuts, almonds or pistachios.
2) Take more steps. Too often, I see dieters delay their exercise program because they can't afford a health club membership or don't have the right equipment at home. I tell them to just start walking - anywhere and any time - during the course of their normal daily routine. All steps count and add up to burning more calories. Start parking your car farther away, take the stairs instead of the elevator, walk to mail a letter or walk your pooch longer. And all you need is a good pair of gym shoes!
3) Make a list. Your diet will only work if you have the right foods at home to help you follow your meal plan, try a new healthy recipe or start bringing your lunch to work. Place a pad of post-its in your kitchen and everyday jot down some healthy staples for your weekly grocery shopping list. Commit to shopping from a list and you'll soon find that you're more organized, can do better planning and you'll have the right snack foods available to encourage healthier eating.
4) Ask one person for support. We all need support but especially when it comes to making lifestyle changes to lose weight. Your family members and friends are not mind readers and don't really know the kind of help you need. Identify someone you trust and ask that person for specific help. For example, you may ask your spouse to babysit so you have time to get in some exercise or you may ask a neighbor to be your walking buddy in the neighborhood. Or you may reach out to the Diet.com support community by posting weekly questions on the premium member message boards or blogging weekly about your weight loss journey.
I hope these four tips will give you new ideas of what you can start doing today to help yourself lose weight.
Great Fat Loss Tips
he busiest day of the year for health clubs is January 2nd. Most New Year’s Resolutions involve at least some variation of the “lose weight; or, more accurately, lose fat”; “firm and tone up”; “get back in shape”; or “get IN shape”! Hopefully you have been hard at work getting both new and former clients into the gym. Exercise is critical to accomplishing all the resolutions listed above, but as you well know, nutrition is 80% of the battle.
You can speed up your client’s weight loss and fat loss programs by recommending specific diet and nutrition tactics and certain foods known to speed fat loss. Fat loss should be the goal. Weight loss usually means clients are losing lean body tissues: muscle, bone, etc., along with their fat loss. The ideas listed below should keep the muscle on while achieving your clients’ weight loss goals.
(1) Increase fiber intake to 25-35 grams/day: fruits, vegetables, whole grains, oatmeal, legumes, beans and nuts.
(2) Increase water intake to a minimum of 64 ounces/day. Yes, I know! Last year, new research came out saying we did not need as much water as recommended. But after decades of research showing the critical importance of water, not only in fat loss, but all physiological functions, STAY WITH WATER!
(3) Eggs: one or two eggs/day helps fat loss! Yes, I know! Last year, new research put eggs on the UNHEALTHY LIST! Research has flip-flopped more on the healthiness-unhealthiness of eggs than a career politician! I believe that if you prepare your eggs in a healthy and low-fat manner, you can put eggs back on the HEALTHY LIST! New research out of Thailand this year showed that people eating one egg a day for 12 weeks increased their “good” HDL cholesterol by 48% while their triglycerides and their “bad” cholesterol remained the same. It has been well documented that the lecithin in eggs is healthy for cholesterol. Hard boiled, poached, and eggs cooked in extra virgin olive oil are all healthy ways to prepare eggs. Avoid frying eggs and other high-fat cooking methods. Eggs are virtually perfect in their amino acid profile, and are not only ideal for building lean body tissues, but help to burn fat. Non-fat cooking of egg whites eliminates the fat and maintains the healthy amino acids.
(4) Drink 2 cups of coffee per day—preferably 30 minutes prior to your exercise session. Yes, I know! Coffee is another item that rotates weekly on the healthy vs. unhealthy lists. There is classic research that the caffeine in coffee increases aerobic capacity during aerobic exercise, but there is also research that caffeine has a negative impact on LDL & HDL. For fat loss, current research shows one cup of coffee per day can increase resting metabolic rate (RMR) 15% for approximately 4 hours. Other research showed that subjects who drink coffee 30 minutes before a meal decreased their appetite by 35%!
(5) Lift-Heavy: A surprising research report from Furman University shows that low rep (4-6RM/set [RM=Repetition Maximum, i.e.: the lifter fails at 4 reps in a 4RM set]), heavy lifts burn more calories than high rep-lower weight. Lifting heavy has been shown to elevate your RMR for over 24 hours post-exercise and increases both testosterone and Human Growth Hormone (HGH) production. These and other hormones help build muscle and burn fat. I still recommend that you use a periodized strength training program that varies the intensity from very high (1-6RM/sets) to light (15RM/sets).
(6) Eat apples: Not only will an “apple a day keep the doctor away,” but eating one or two apples prior to your meal significantly reduces appetite.
(7) Eat peppers and other spicy foods: peppers increase the sensation of fullness to prevent overeating and elevate metabolism to burn calories.
(8) Drink 3 cups of green tea daily: green tea, as well as other teas, are loaded with antioxidants. Not only do antioxidants prevent disease, they also increase the body’s production of metabolism-increasing hormones.
(9) According to research by Dr. Michael B. Zemel, consuming three 8-ounce servings per day of low-fat milk or yogurt can double your weight loss. The bioavailable calcium in low-fat dairy is beneficial to fat loss. The popular “flavored” yogurts will NOT work. They are very high in sugar. Try natural, Greek-style yogurts. If you have a tough time with the flavor, you can use dark honey as it has the highest levels of antioxidants.
(10) Slow down at the table!! If you eat slower, you will eat less. Not only does eating fast increase the amount of calories your consume, but Japanese scientists have found that fast eaters are more susceptible to Type II diabetes!
You can speed up your client’s weight loss and fat loss programs by recommending specific diet and nutrition tactics and certain foods known to speed fat loss. Fat loss should be the goal. Weight loss usually means clients are losing lean body tissues: muscle, bone, etc., along with their fat loss. The ideas listed below should keep the muscle on while achieving your clients’ weight loss goals.
(1) Increase fiber intake to 25-35 grams/day: fruits, vegetables, whole grains, oatmeal, legumes, beans and nuts.
(2) Increase water intake to a minimum of 64 ounces/day. Yes, I know! Last year, new research came out saying we did not need as much water as recommended. But after decades of research showing the critical importance of water, not only in fat loss, but all physiological functions, STAY WITH WATER!
(3) Eggs: one or two eggs/day helps fat loss! Yes, I know! Last year, new research put eggs on the UNHEALTHY LIST! Research has flip-flopped more on the healthiness-unhealthiness of eggs than a career politician! I believe that if you prepare your eggs in a healthy and low-fat manner, you can put eggs back on the HEALTHY LIST! New research out of Thailand this year showed that people eating one egg a day for 12 weeks increased their “good” HDL cholesterol by 48% while their triglycerides and their “bad” cholesterol remained the same. It has been well documented that the lecithin in eggs is healthy for cholesterol. Hard boiled, poached, and eggs cooked in extra virgin olive oil are all healthy ways to prepare eggs. Avoid frying eggs and other high-fat cooking methods. Eggs are virtually perfect in their amino acid profile, and are not only ideal for building lean body tissues, but help to burn fat. Non-fat cooking of egg whites eliminates the fat and maintains the healthy amino acids.
(4) Drink 2 cups of coffee per day—preferably 30 minutes prior to your exercise session. Yes, I know! Coffee is another item that rotates weekly on the healthy vs. unhealthy lists. There is classic research that the caffeine in coffee increases aerobic capacity during aerobic exercise, but there is also research that caffeine has a negative impact on LDL & HDL. For fat loss, current research shows one cup of coffee per day can increase resting metabolic rate (RMR) 15% for approximately 4 hours. Other research showed that subjects who drink coffee 30 minutes before a meal decreased their appetite by 35%!
(5) Lift-Heavy: A surprising research report from Furman University shows that low rep (4-6RM/set [RM=Repetition Maximum, i.e.: the lifter fails at 4 reps in a 4RM set]), heavy lifts burn more calories than high rep-lower weight. Lifting heavy has been shown to elevate your RMR for over 24 hours post-exercise and increases both testosterone and Human Growth Hormone (HGH) production. These and other hormones help build muscle and burn fat. I still recommend that you use a periodized strength training program that varies the intensity from very high (1-6RM/sets) to light (15RM/sets).
(6) Eat apples: Not only will an “apple a day keep the doctor away,” but eating one or two apples prior to your meal significantly reduces appetite.
(7) Eat peppers and other spicy foods: peppers increase the sensation of fullness to prevent overeating and elevate metabolism to burn calories.
(8) Drink 3 cups of green tea daily: green tea, as well as other teas, are loaded with antioxidants. Not only do antioxidants prevent disease, they also increase the body’s production of metabolism-increasing hormones.
(9) According to research by Dr. Michael B. Zemel, consuming three 8-ounce servings per day of low-fat milk or yogurt can double your weight loss. The bioavailable calcium in low-fat dairy is beneficial to fat loss. The popular “flavored” yogurts will NOT work. They are very high in sugar. Try natural, Greek-style yogurts. If you have a tough time with the flavor, you can use dark honey as it has the highest levels of antioxidants.
(10) Slow down at the table!! If you eat slower, you will eat less. Not only does eating fast increase the amount of calories your consume, but Japanese scientists have found that fast eaters are more susceptible to Type II diabetes!
Know your Outcome
Know your outcome - Have specific goals. Get a photo (or several) of what you WILL look like when you reach your goal, and then focus only on that image. Quickly erase any negative beliefs or images that may enter into your mind during your day.
Let Philadelphia Personal Trainer and Nutrition Coach, Phil Nicolaou guide you!
Let Philadelphia Personal Trainer and Nutrition Coach, Phil Nicolaou guide you!
Heart Smart Training
Heart Smart Training - Like the ever-mounting hits on tobacco, on the flip side, its nemesis, exercise, continues to attract a growing crowd. Reports by the American Heart Association and others in Club Business International, suggest that heart attack patients who exercise regularly had a 40 percent lower risk of death as well as a 50 percent reduction in succumbing to cardiovascular disease after five years, compared to those who didn't.
Dining Out, Smart
Dining out can present challenges for all of us, but it doesn’t have to be overwhelming! After all, eating out is supposed to be fun! With this helpful guide, you can learn how to make the smartest menu choices, control your portion sizes, and spot the secret “code words” for high-fat! Dining out can be not only delicious and fun, but something you feel good about after the great meal! Use this guide before you head out to your favorite restaurant and walk in with confidence! Bon Appetit!
General Tips
* Planning ahead
o Like grocery shopping…never arrive hungry!
o Choose restaurants that offer healthy choices. Many restaurants show their menu along with nutrition facts online. Or, call ahead of time and ask what they serve and how flexible they are with substitutions and modifications.
o Go with a game plan! Think about what you want to order or decide to split an entrée ahead of time. You will be less likely to be tempted by descriptions, sights or smells if you already have your mind made up.
* Portion control
o Try measuring food portions at home for a few days. You’ll be more likely to notice how big those super-sized portions are when eating out.
o Know that most people finish what’s on their plate so the best way to control portions is to order less.
o Decide what an acceptable portion is and put the rest away in the beginning. You can do this by asking for a to-go box. Then you can take your time and finish what is on your plate without feeling guilty or stuffed.
o Eat slowly! Put your fork down or take a sip of water between bites and enjoy great conversation.
o If ordering family style, try getting one or two dishes fewer than the number of people at the table. Always order a vegetable based dish and fill half your plate with veggies first.
o If you’re faced with a buffet, take a small plate and use the picnic plate method. Fill half your plate with fruits or veggies, ¼ with lean protein and ¼ with whole grains. Scan the buffet first and tell yourself you can indulge in one favorite, take a small portion and savor! And, make one trip only!
o Choose an appetizer (a healthy one!) as a main course and add a side salad or broth based soup.
o Or, order à la carte or share food with a companion.
* Order your way
o Be creative and become involved in the process. If you are not sure what is in a dish, ask! Ask how meals are prepared and what ingredients are used and don’t be afraid to ask for what you want. Restaurants value your business and kitchen staffs are ready to meet your needs.
o If your entrée comes with a sauce, ask to have it on the side or leave it off. Do you see veggies or a low-fat sauce that you like but isn’t with your entrée? That’s okay; ask that it be added to yours in place of the higher calorie or cream sauce option!
o Request that stir-fried entrée be prepared with very little oil.
o Choose dishes that contain fruits or veggies and choose light dressing on the side.
* Cue words
o Skip dishes with multiple ingredients such as casseroles and go for single ingredient dishes instead. Multiple ingredients signal even less control over what goes in your food and often mean more calories and fat.
o Be aware of menu sections termed “light fare”, “light” or “fresh.” “Light” may not necessarily mean lower in fat or calories. Some items may be lower in fat but the portions are still way too large which means more calories. And, many vegetarian dishes labeled “healthy” can still be high in calories from oils, nuts and cheese.
o Watch out for hidden calories. For example, butter is often added to hamburger buns, toast, pancakes, veggies, noodles and sometimes fish. Also, grease is often used on the griddle to make some “grilled” items such as hashbrowns, hot sandwiches, eggs and pancakes. Ask for yours to be prepared without butter or in a different manner altogether!
o Words that signal high fat: flaky, fried, crispy, braised, creamy, rich, breaded, hollandaise, au gratin, cheese sauce, basted, casserole, prime, alfredo, batter-dipped, béarnaise, carbonara, croquette, fritters, parmigiana, tempura.
o Words that signal high salt: smoked, barbequed, pickled, broth, teriyaki, marinated, soy sauce.
o Words that signal low-fat: in its own juice, garden fresh, broiled, baked, smoked, grilled (chicken, fish, pork, beef), poached, roasted, steamed, flame-cooked.
General Tips
* Planning ahead
o Like grocery shopping…never arrive hungry!
o Choose restaurants that offer healthy choices. Many restaurants show their menu along with nutrition facts online. Or, call ahead of time and ask what they serve and how flexible they are with substitutions and modifications.
o Go with a game plan! Think about what you want to order or decide to split an entrée ahead of time. You will be less likely to be tempted by descriptions, sights or smells if you already have your mind made up.
* Portion control
o Try measuring food portions at home for a few days. You’ll be more likely to notice how big those super-sized portions are when eating out.
o Know that most people finish what’s on their plate so the best way to control portions is to order less.
o Decide what an acceptable portion is and put the rest away in the beginning. You can do this by asking for a to-go box. Then you can take your time and finish what is on your plate without feeling guilty or stuffed.
o Eat slowly! Put your fork down or take a sip of water between bites and enjoy great conversation.
o If ordering family style, try getting one or two dishes fewer than the number of people at the table. Always order a vegetable based dish and fill half your plate with veggies first.
o If you’re faced with a buffet, take a small plate and use the picnic plate method. Fill half your plate with fruits or veggies, ¼ with lean protein and ¼ with whole grains. Scan the buffet first and tell yourself you can indulge in one favorite, take a small portion and savor! And, make one trip only!
o Choose an appetizer (a healthy one!) as a main course and add a side salad or broth based soup.
o Or, order à la carte or share food with a companion.
* Order your way
o Be creative and become involved in the process. If you are not sure what is in a dish, ask! Ask how meals are prepared and what ingredients are used and don’t be afraid to ask for what you want. Restaurants value your business and kitchen staffs are ready to meet your needs.
o If your entrée comes with a sauce, ask to have it on the side or leave it off. Do you see veggies or a low-fat sauce that you like but isn’t with your entrée? That’s okay; ask that it be added to yours in place of the higher calorie or cream sauce option!
o Request that stir-fried entrée be prepared with very little oil.
o Choose dishes that contain fruits or veggies and choose light dressing on the side.
* Cue words
o Skip dishes with multiple ingredients such as casseroles and go for single ingredient dishes instead. Multiple ingredients signal even less control over what goes in your food and often mean more calories and fat.
o Be aware of menu sections termed “light fare”, “light” or “fresh.” “Light” may not necessarily mean lower in fat or calories. Some items may be lower in fat but the portions are still way too large which means more calories. And, many vegetarian dishes labeled “healthy” can still be high in calories from oils, nuts and cheese.
o Watch out for hidden calories. For example, butter is often added to hamburger buns, toast, pancakes, veggies, noodles and sometimes fish. Also, grease is often used on the griddle to make some “grilled” items such as hashbrowns, hot sandwiches, eggs and pancakes. Ask for yours to be prepared without butter or in a different manner altogether!
o Words that signal high fat: flaky, fried, crispy, braised, creamy, rich, breaded, hollandaise, au gratin, cheese sauce, basted, casserole, prime, alfredo, batter-dipped, béarnaise, carbonara, croquette, fritters, parmigiana, tempura.
o Words that signal high salt: smoked, barbequed, pickled, broth, teriyaki, marinated, soy sauce.
o Words that signal low-fat: in its own juice, garden fresh, broiled, baked, smoked, grilled (chicken, fish, pork, beef), poached, roasted, steamed, flame-cooked.
Set goals often, short,mid and long term!
Visualize Clearly and Often - Design your new body in your mind first. You cannot achieve your idea of the perfect body if you don't have an idea of what the perfect body means to you. Take 10 minutes when you are sure not to be disturbed by people or phone calls, get comfortable, fully relax, and then begin to dream about what you will look like when you have achieved your goal. Be specific, what will your calves look like, your legs, your butt, your lower back, your stomach, your chest, your upper back, your shoulders, your neck and your face. Then review this image as often throughout each day as possible (never less than 3x/day).
Sugar, Sugar,Sugar!
Sugar, Sugar, Sugar - Often people think by drinking fruit juices or eating low fat fruit made snacks, that they are cutting out or eliminating sugar in their diets. The facts are that some fruit juices have more sugar than a soda. Reduction of sugar is important for good quality health and weight management. Always check out the sugar content of anything you put in your mouth; even if you think it might be healthy for you.
To find out about balanced nutrition, contact Philadelphia Fitness Expert, Phil Nicolaou.
Monday, November 9, 2009
Weight loss tip #1
Fitness Tip: Weight Loss Real Facts - To lose weight you should cut out 500 calories per day. All you have to do is bump up your activity and shave off a few calories. To increase activity* every day: jog for 25 minutes (225 cal.), swim for 30 minutes (230 cal.) or bike for 45 minutes (233 cal.) To lose calories, cut out: 1 small order of French fries (210-290 cal.), 1 individual size bag of chips (304 cal.) or 1 medium (24 fl. oz.) soda (291 cal.) *Calorie burning estimates are based on a 170 pound person.
To find out how many calories you need to burn based on who you are, contact Philadelphia Personal Trainer, Phil Nicolaou!
Philadelphia Personal Trainer advocates more h20!
Fitness Tip: Drink a bottle of water before you eat - Carry a bottle around with you all day. If this isn't a habit you have acquired, fill a bottle about an hour before dinner and sip away. You will eat less because you feel full. It's that simple. Need to know more? contact Philadelphia Personal Trainer Phil Nicolaou.
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