Industrial Strength Fitness

Give PEAS a Chance!!

2009-04-30T12:20:00.003-04:00

If iceberg lettuce, pickles, and ketchup didn't count... when was the last time you had five servings of fruits and vegetables in one day??

I am a terrible dieter...deprivation just doesn't work for me. And the harder I try NOT to eat something, the more it seems like I want to have it! So I discovered a new strategy...I use ADDITION instead of SUBTRACTION. Instead of saying I can't have Fritos or Reese Cups or Pizza, I just tell myself that I can have any and all of these things after I finish the healthy stuff.

Okay here's your challenge...
For the next week, you have to eat at least five servings of fruits and vegetables per day. You must have at least one serving with each meal and you have to eat it first...then after that you can have anything you want. The idea here is that the fiber in the fruits and vegetables will help you feel full faster and you won't eat as much of the other stuff. Remember, use healthy preparation methods for your fruits and veggies to further enhance your success.

And NO....iceberg lettuce, pickles, and ketchup still don't count!! Good luck! Let me know how it goes. Have a great week

Gimme Some Sugar!!!

2009-04-02T11:14:00.001-04:00

On a recent episode of Good Morning America, they did a segment on hidden sugars in various foods. One of the foods was the GO LEAN bar by Kashi....sounds healthy enough right? Wrong.

The GO LEAN bar has as much sugar as FIFTEEN Hershey's kisses. Wow! I have to say I think that I'd rather have the kisses! Now, I know I've touched on this topic before but this deserves a quick review.

Five grams of sugar is equal to one teaspoon of sugar...

So, the next time you are eating a breakfast cereal or drinking a juice drink...look at the label! If it says that it has 25 grams of sugar then you are literally ingesting 5 teaspoons of sugar! Not necessarily what you had in mind for a glass of V-8 Fusion or that bowl of Raisin Bran Crunch?!

Not only that...a gram of sugar has four calories ... then 4 X 25=100 calories. Wow...bet you didn't realize that the 160 calorie juice drink is 63% sugar?!

So that's the bad news...the good news is that you can start over today...reading labels and making choices that make sense for your healthy lifestyle. Be especially aware of pseudo-healthy foods marketed towards children...they're usually loaded with sugar. Just remember...just because it sounds healthy doesn't mean it is!

What are you really craving?

2009-02-27T06:37:00.001-05:00

You know that late afternoon gnawing sensation in your belly? When you are really craving something but you're not exactly sure what??

It could be just another wave in the ebb and flow of your blood sugar levels. The body likes for everything to stay kind of even...blood sugar, blood pressure, H2O levels, etc. and it strives to keep the body in that balanced state, known as homeostasis.

So when things get out of whack, it goes to the brain and has it tell you that you're hungry or thirsty or whatever. Unfortunately, we often misinterpret the signals or ignore them altogether, thus causing the body to go even further out of balance. So just guess what the body does to combat these stressful waves?? It decides to store fat or retain water or whatever it thinks it should do to avoid this situation in the future! Not exactly what you had in mind?!

So when you get one of those cravings...try to stop and listen. Your body is trying to tell you something. If its hungry, don't wait...feed it! Your weight loss efforts are best rewarded when you never let yourself get too hungry. As a rule of thumb...if you get past 6 on the hunger scale of 1-10, then your body is going to react by storing fat because it wants to be sure it has something for later! And one more thing...did you know that thirst is often misinterpreted as hunger? So start listening to your body, I'm sure it has something to say...and hopefully it's "thank you!"

All Ho~ Ho'd Out!!

2009-01-02T13:19:00.001-05:00

Well...it's official, I did my part this holiday season. You may remember that I explained in my last Fit Tip that the average person gains seven pounds between Thanksgiving and New Year's Day. I am happy to report that I came in a little below the average! I did weigh yesterday and I have GAINED THREE POUNDS! Yuck!

But at least I know...right?! As hard as it was to get on that scale yesterday...I am glad that I did. As our yearly calendar hits the reset button, so should we. I think that it's important that we all have a starting place. Note that I didn't say anything about a Resolution! So take some time today to think about how you're going to hit your Health and Fitness Reset Button! Goals give us a purpose and there's nothing that motivates me more than knowing there is a finish line!

We, as your trainers, are ready to help you not only to set your goals but to map out a pathway to them. So...we can do your bodyfat or measurements, do a treadmill or push-up test, or give you some goals to improve your flexibility. Now that I know I've got some (more) pounds of fat to lose...I've de-junked my kitchen and am ready to start making my way toward my finish line! How you measure success is up to you...but I think we all do a little better with our program when we have a goal in mind. If your goal is weight or body fat loss...take that first step onto the scale. Knowing is a lot better than not knowing because then at least you can start moving in the right direction! Happy 2009! Let's make it a GREAT year!

Two Weeks of Too Much ...

2008-12-16T19:48:00.001-05:00

Here we are again...the most wonderful time of the year! Two weeks of eating, drinking, and doing TOO MUCH! A recent study reports that the average person gains seven pounds between Thanksgiving and New Years Day...yikes! Although I do have to admit that it's good for business, I would rather prospective clients live up to that statistic and that our current clients become an exception to that rule!

Did you know that seven pounds is equal to 24,500 calories? This year there are 34 days between Thanksgiving and the New Year...that means you would only have to over-consume 721 calories per day to gain those seven pounds! That's actually pretty easy to do! So here are a few strategies to help you avoid that Holiday Heft:

~Eat a snack before the party...that's right ruin your appetite with something healthy before you head out the door. Besides you don't want to be one of those party goers that stands next to the buffet like it's a trough!
~Drink plenty of water...all day long and alternate between every alcoholic drink. Unless, of course, you want to put that wreath around your head like you did last year.
~Graze don't gobble...when I was little, I was always told to clean my plate...so I would always save my favorites for last. Bad idea...eat your favorite foods first so that you don't force yourself to make it through everything on your plate just to get to the good stuff!
~Exercise every day...period! Don't make excuses for yourself! We're all busy but it just can't wait until the New Year. Do your exercise first before anything else. You will have more energy and feel better about yourself for the rest of the day. A thirty minute workout can burn up to 400 calories! A GREAT way to burn off those excess sausage balls and egg nog!
~But most of all have fun! Enjoy yourself this holiday and know that we will be here to whip you back into shape after you delete this email and reach for your next handful of Chex Mix...

Little Baby Fat Bombs ...

2008-11-05T16:22:00.001-05:00

It's hard to believe that it's already the first week of November and the holidays are already upon us! I hope everyone had a Happy Halloween and didn't partake in too many little baby fat bombs...

"So what are little baby fat bombs" you ask?!? They are those innocent, little bite-sized pieces of candy that you supposedly bought for the trick or treaters but proceeded to eat yourself. It is really hard to believe how quickly these tasty little morsels can add up! Here's a look at the calorie count of just a few...

~Twizzlers- 1 treat size pkg.= 45 calories
~Almond Joy- 1 snack size bar= 90 calories
~Milk Duds- 1 treat size box= 40 calories
~Butterfinger- 1 snack size bar= 100 calories
~Milky Way- 1 snack size bar= 90 calories
~Reese cup- 1 minature cup= 36 calories

So...I ate seven minature Reese cups(among other things!!) That's 252 calories! That's more than two full-sized cups...which I never allow myself to have! No wonder I had such a Halloween hangover on Saturday!

Sometimes when I'm gorging myself...I visualize a gas pump display ticking away the calories in my stomach...just like it does the gallons of gas in your car tank. Then I begin to wonder just how much am I going to have to move to work all of those calories off...and is it really worth it?? In this instance, it really was worth it! But I bet we've all got a little bit of extra cardio work to do this week! See you at the gym!!

OH and by the way...if you've still got any of those little baby fat bombs lying around your house...get rid of them...FAST!

The Summer Lazys!!

2008-07-30T09:32:00.000-04:00

You know you’re being lazy when you...
• spend 10 minutes searching for a close up parking spot instead of parking at the far end of the lot
• use the elevator to get to the third floor (or less!)
• drive to the mailbox
• have a yard boy, housekeeper, and take your car to Autobell
• stand with dog instead of walking it
• say it’s just too hot to exercise

It’s time to get crackin’ and move a little more! Have a great week!

The internet is amazing tool!

2008-07-18T11:29:00.001-04:00

In about five minutes, I found a great recipe for Gazpacho and then went on to find out the nutrition information in a green bell pepper and tomatoes! They are LOADED with lycopene and vitamin c. What a great way to incorporate some of these awesome summer vegetables into your diet. My challenge for you this week is to have at least three meatless meals and to make this (or another) recipe that really lets you taste how good “healthy” can be! Happy summer!
GAZPACHO
Makes 6 servings
6 large tomatoes
1 large cucumber, peeled, seeded and finely diced
1 large green bell pepper, finely chopped
1 medium-sized red onion, minced
3 tablespoons red wine vinegar
2 tablespoons olive oil
Juice of 1/2 lemon
2 to 3 tablespoons fresh parsley, chopped (to taste)
2 tablespoons fresh basil, chopped or 2 teaspoons dried basil
Salt and fresh ground pepper to taste
Tabasco sauce to taste
To peel the tomatoes, submerge them in boiling water for 15 seconds. Place in a colander and rinse under cold water. The skins should slip right off. Core the tomatoes and gently squeeze out the seeds. Chop half of the tomatoes coarsely and puree the other half in a food processor. Combine the puree and chopped tomatoes in a large mixing bowl. Blend the remaining ingredients with the tomatoes. Cover and refrigerate for several hours before serving. Serve chilled; garnish with herbed croutons if desired.
NUTRITIONAL ANALYSIS PER SERVING: Calories, 99; Fat, 5 g; Cholesterol, 0 mg, Fiber, 3 g; Sodium, 20 mg.
SOURCE: Centers for Disease Control and Prevention/National Center for Chronic Disease Control and Health Promotion www.cdc.gov/nccdphp/dnpa/5aday/
month/tomato.htm

So...What’s the Point?!?!

2008-06-16T21:45:00.002-04:00

You know I have this major motivation when it comes to gaining weight...well, actually I have two.

1. When I gain weight, I start to look like Uncle Fester and,

2. It’s my job to appear fit and healthy...

So I have these imaginary weight zones that kind of dictate my diet and my lifestyle...

There’s the Home-Free Zone when all my clothes fit and I feel really good about myself.

Then there’s the Put-the-Twinkie-Down Zone when my pants start to get a little tight and I would rather have a tetanus shot than to take my shirt off in public.

And finally, there’s the Uncle Fester Zone when it’s all gone to pot and everything seems to jiggle even when I’m sitting still.

So I think having some idea of what your body weight is and where it needs to be in order for you to feel good about yourself is very important. I think it’s key to know when you are getting out of your Home-Free Zone and starting to edge into Twinkie land. Let’s face it...it’s a lot easier to take off five or ten pounds than it is to take off twenty or thirty. So what’s your set point? Do you know...and how close are you to it right now?? Don’t let yourself get to the point of no return...I mean really, if we eat four times per day then we will have 1460 meals this year. It won’t hurt to practice a little self control to get back into those skinny pants! You can always eat whatever you want after you reach your goal. So weigh weekly and track your progress (or demise) and let it govern your habits. It is summer after all!

Are you for REAL?!?

2008-05-23T12:07:00.002-04:00

We always make time for what’s important…so you mean to tell me that those kids or that spouse or that job is more important than working out?! I thought not!!

So now that you’ve really gotten your priorities straight, let’s figure out how we can fit a little more movement into your daily life…

Just remember, exercise doesn’t have to produce that nauseous, clammy, over-exerted feeling like you get with your trainer in order for it to count! Exercise can actually be FUN! Try riding bikes with your kids or taking a walk with your spouse (though I will warn you…you may have to carry on a conversation). Go bowling or take a hike! The possibilities are truly endless…just take advantage of your together time and make it another chance to be healthy! Your kids will learn from your example and your spouse probably needs it just as much as you do!

So…here’s your goal for the week…plan AND implement an exercise session that doesn’t really seem like exercise…do it for the fun of it and by all means…try to like it!!

The Skinny on Artificial Sweetners

2008-05-08T14:16:00.002-04:00

I’m a diet coke junky so this fit tip is going to be a real reality check for me. I was raised on Coca-cola...as I got older and more health conscious, I decided to switch to diet coke in order to save on calories...little did I know...that it actually can make me GAIN WEIGHT!!

A recent study on lab rats found that rats fed yogurt containing artificial sweeteners went on to consume more calories, gain more weight, and increase their body fat percentage. The study speculates that this phenomenon occurred because the artificial sweeteners actually made the rats crave MORE sweets and intake MORE calories.

The brain naturally links sweet tastes with the ingestion of high calorie foods...so when we “trick” the brain by ingesting these artificial sweeteners, the brain reacts by actually SLOWING the metabolism!! And this isn’t a one time occurrence either...once the brain becomes conditioned to artificial sweeteners, it starts to respond in the same way every time we eat...with a sluggish metabolism in order to make the “reduced” calories last longer! Obviously...this is not what we’re looking for!

So here it is...a challenge for all you diet coke junkies out there...starting next Monday, let’s take ALL artificial sweeteners out of our diets for seven days and just see how we feel. Yes...this means you will have to read some labels but it will be interesting to see if we can actually tell a difference. Hey! If I can do it...you can! Email me and let me know how it goes! Have a great week!

Holy Frijole! You ate how many calories?!?

2008-04-18T11:36:00.002-04:00

Holy Frijoles!!

I absolutely love Mexican food! I will usually pick Mexican every time I eat a cheat meal and sometimes I even manage to convince myself that I’m not really cheating...

Not Anymore!!

After we’ve tried so hard all week to eat healthfully and exercise...that burrito just may not be worth those 1179 calories!

I think the one that shocked me the most was the P.F. Chang’s Pork Lo Mein which weighed in at 1820 calories and 127 grams of fat. WOW! If that information was on their menu, I bet that no one would order it!

Another one that I found was misleading is the ‘Bella Turkey Burger at Ruby Tuesday....sounds like a moderately healthy choice right?? WRONG...it weighs in at 1145 calories and 71 grams of fat! So the moral of this story is educate yourself...go to restaurant’s web sites and check the nutrition information before you get there or at the very least ask questions that might give you clues as to how something is prepared. ALWAYS order sauces and spreads on the side...and if it seems too good to be true, then it probably is! Have a great weekend and remember...think before you eat!

And by the way...I didn’t eat the whole burrito...I had to have some room for the chips!

Just like Valerie Bertinelli... you can take it ...

2008-04-04T13:22:00.001-04:00

One Day at a Time!!

One of the best pieces of nutrition coaching advice I ever received was at a Nancy Clark seminar. She said that you have to take your nutrition goals ...one day at a time.

Let’s face it, every day isn’t going to be a good day nutritionally...in fact some are going to be really bad...I mean REALLY BAD...like pepperoni pizza, six beers, and hot fudge sundae BAD. You know who you are!

So every morning when you get up, you have a decision to make. Is today going to be a weight loss day, a weight gain day, or a maintenance day?? Be realistic...if you are going out to dinner that evening then probably at best it will be a maintenance day. But if you make your decision and stick to it, then the gain days really can be offset by the days that you REALLY put some effort forth to practice good nutritional habits...the TRUTH is that we ALL really know what we’re supposed to do...we just gotta do it! At least once in a while!

Remember...there really are no bad foods
...we just get out of balance with them!

So what kind of a day will you have tomorrow???

You Ate HOW Much?? Part Two

2008-04-01T13:58:00.001-04:00

I like to eat chips out of the bag, peanut butter out of the jar, and ice cream out of the carton. I usually tell myself one of two things:

1. I’m only going to have a little or...
2. I really don’t want to dirty a dish

But, of course, the truth is I really want to eat these foods with wild abandon and have no clear notion of how many servings I just consumed! Do you know any one that does this?? It may be time for you to intervene...as I know that this is my own personal cry for help!!

A few years ago, Ruby Tuesday started including nutrition information on its menu for all of its menu items. The interesting thing is that their business dropped off by almost 40%!! So they quickly changed their menus...knowing that ignorance is bliss...at least when it comes to calories and fat content.

The moral of this story is that we really don’t want to know! We don’t want to know how many tablespoons of peanut butter we just ate or how many calories the Rib Platter at Ruby Tuesdays has or how many grams of fat we consumed in that “almost” half pint of Ben & Jerry’s we just scarfed down!

So there’s nothing wrong with having a treat...now and then! In fact, I think we all need to treat ourselves! But just be sure you know how much you are going to eat and stick with it. That’s why I advocate buying individual portion sizes of the really good stuff...because I know that I have no self control! So put that ice cream in a bowl...no, not a mixing bowl next time! Or place your serving of chips on the plate with your sandwich...don’t just take the bag with you to the den! It will make a huge difference before you know it! Have a great rest of the week!

Is the Value of Your Stock Going UP or down??

2008-03-14T12:38:00.002-04:00

Taking Stock...
Ever heard the expression...there’s a little good in the worst of us and a little bit of bad in the best of us? (No this email is not about Elliot Spitzer!)

It’s time for all of us to take a little inventory of our daily lives and take a look at our personal balance sheet...

Think about your fitness program and your overall daily life. List on a sheet of paper the three best things that you do for yourself everyday and then list the three things that most need improvement. Make these very specific!

Now think about your top three...congratulate yourself and make a commitment to maintaining them. These behavior changes take time and have really made a difference in your life! It is ALWAYS important to recognize all that is good about who you are.

Now look at your bottom three...which one is the most glaring? Why is it so bad? Finally...are you willing to change this behavior? On your sheet of paper, list three strategies that you are willing to implement in order to make this change occur. Tell your trainer or your spouse or anyone about your intentions because this helps make the goal real and helps you to commit to what you say...now every time you think about falling off that proverbial wagon...remind yourself exactly why this behavior glared at you so harshly when you wrote down on paper...change always helps us to grow!! Good luck!!

You ate HOW much???

2008-03-03T14:09:00.001-05:00

It is believed that close to 80% of us underestimate the number of calories that we actually consume. No wonder we can’t lose any weight! Restaurants these days serve mammoth portions of just about everything and we have conditioned ourselves to eat it...ALL!

Remember back in school when we got those little tiny cups of ice cream?? Would you believe that is actually a serving! Not anything like my bowl of ice cream in the evening! Or the little box of popcorn we used to get at the school ball game? Once again...the perfect portion. Nothing like the MEGA-TUB that we see these days. And you know what...it’s making us just that...MEGA-TUBS!!
This is not to say that you have to limit yourself to one portion...we all just need to be aware how much we are really eating. So grab out those measuring cups and spoons and spend a few days measuring to see how much cereal you are really eating or how much wine you are really drinking. One glass= 5 ounces...that’s a little more than a half cup. Once we know how much we are putting in...then we can adjust from there. Maybe you don’t want to drink less wine but would be willing to eat one less serving of pasta. It’s all a game of trade-offs. No food is bad as long as moderation is the word of the day!! And don’t forget to keep moving...maybe you can earn a few of those portions back! Have a great week!

The Magic Bullet

2008-02-11T07:11:00.000-05:00

OK. OK. So you and I both know that magic bullets don't really exist...but here are some great hints to help you reach your weight lose goals...
1. Eat less, more often
2. Move everyday and at least five times a week do it hard enough to call it exercise
3. Drink a lot of water
4. Resist the urge to buy bigger pants
5. Eat a good, healthy breakfast...you have the rest of the day to mess up a good thing!
6. Limit alcohol and sweets...try the three strikes rule...meaning you have three strikes all week and then you are OUT (of cheats that is)
7. NO fast food...ever!
8. Go to bed early...sleep helps control hunger
9. If it's not on your plan...don't keep it in your pantry
10. Make a decision everyday...am going to gain weight, lose weight, or stay the same. Stay focused on the present!
Start carrying these magic bullets in your pocket and you are sure to notice the difference! Good luck

Spoil It!

2008-02-08T07:25:00.000-05:00

Have you ever had really great dinner plans and realized that around 3 or 4 o’clock in the afternoon that you’re really getting hungry? So you tell yourself...No, we’re going out tonight and I don’t want to spoil my appetite. So you fast and go to the restaurant ravenous only to be greeted by a bread basket and a big glass of wine. Nice!! So now you’ve got that kind of...I’m hungry now...let’s order an appetizer feeling...Only thing is you are unable to control yourself with the bread which mixes with the wine to give you a quick buzz and rise in blood sugar.
Sounds like Saturday night!!
By the time the appetizer arrives...you’re feeling a little bit better. You have had just enough alcohol on an empty stomach and your body is in a fasted enough state that you just can’t pass up that entrée that’s a little less than healthy...So you get home around ten o’clock feeling bloated and dizzy and all you can think is...
Man! I wish I’d had a snack!!!
So go ahead and spoil dinner with something small when you feel those afternoon hunger pangs. It’s just what you need to help you make better choices and eat less later on! Have a great weekend!

GERMOPHOBE!

2008-01-25T15:20:00.000-05:00

Stay Well This Winter!

We are smack dab in the middle of cold and flu season. Just what can we do to keep ourselves well? Here are a few great tips:

1. Drink plenty of water. Keep yourself hydrated inside and out! Wash your hands often especially after your work out. Get a refillable bottle and keep it with you all day.
2. Increase your intake of vitamin C...we all know a pill is just a pill! Try to get you vitamin C from foods like citrus fruits, broccoli, red pepper, and spinach. A diet rich in vitamin C reduces your histamine levels and increases antibodies.
3. REST! The body needs our normal sleep cycle to cleanse the blood and perform cell repair. This is imperative to staying well! This is also the reason it’s not a good idea to eat before bed...blood is sent to the belly for digestion instead of doing its nightly housekeeping. That’s why we wake up tired after eating late in the evening.
4. Reduce Stress...easier said than done, right?!? Try meditation, treat yourself to a massage or a session on John’s table, or add in a yoga class. I hesitate to say it...but a glass of red wine could be helpful too...note I said ONE GLASS not one bottle.
5. Work Out! Believe it or not...daily exercise really does stimulate the immune system and helps us to stay strong and healthy. However, if you are feeling sick... exercise can be very counterproductive. If you have a fever then avoid increasing your heart rate until your body temperature returns to normal. Also, use common sense and take it easy until you are back at 100%.
6. Finally...no smoking, limit alcohol and caffeine intake. DUH!

So take care of yourself and stay healthy...warm weather will be back before you know it!!

Kills Bugs DEAD!

2008-01-11T14:59:00.000-05:00

When to Buy Organic...

Buying organic can really break the bank. I have always wondered if it was really worth it... Recently, IDEA Health and Fitness Association published a list of the “dirty dozen...” a list of the twelve fruits and vegetables that tend to have the highest levels of pesticides. By purchasing the organic variety of the following “dirty dozen,” you will actually lower your exposure to pesticides by almost ninety percent! Wow!

The Dirty Dozen...
1. Apples
2. Celery
3.Cherries
4. Imported Grapes
5. Lettuce
6. Nectarines
7. Peaches
8. Pears
9. Potatoes
10. Spinach
11. Strawberries
12. Sweet Bell Peppers
So it seems like the most important thing to remember when buying organic is that if you’re going to eat the skin or if the skin is thin...best to get organic. So stick with those conventional bananas and carrots but better cough up the extra change next time you buy strawberries or apples.

Finding Your Reset Button

2008-01-11T14:44:00.000-05:00

It’s time to hit the reset button!

Well all the bells got jingled and the halls got decked…now all you’re left with is a tight pair of pants and a little holiday hangover. So it’s time to hit that reset button!

Let’s start with some good goals for the New Year! There is a definite art to writing a good goal….it has to be:
1. attainable
2. measurable
3. attractive

In other words, saying you are going to start exercising or you are going to lose weight are not good goals because they are too vague. Or committing to something you absolutely hate will never work…that’s why it has to be attractive to you. So make sure your goal has a measurement in it and then tells you how it’s going to happen. It’s all about the HOW…focus on the journey, not the destination…here are a few examples:

I will eat two fruits and two vegetables every day.

I will get 100 minutes of cardiovascular exercise this week.

I will lose one pound this week by cutting out sodas and adding in two exercise sessions.

I will get more sleep this week by going to bed thirty minutes earlier.
Be sure to talk to your trainer about your goal(s) so that we can help by holding you accountable and developing a workable strategy. Good luck and Happy 2008!

The Clock is Ticking!

2007-12-14T13:45:00.000-05:00

Finding the time...
Well here it is crunch time already! Christmas is just 11 days away! I imagine that all of us have made our lists and checked them twice but do they include exercise???
Did you know that the average American can gain as much as seven pounds between Thanksgiving and New Year? Guess I should be glad considering the business I’m in...
I want to remind you (and me!) how important it is to honor and fulfill the fitness commitment you have made to yourself! Finding the time to exercise this time of year can be a challenge so you have to make it a priority...here a few tips to keep exercise from falling off your list:

1. Do it first thing...miss the early bird sale at the mall and get yourself to the gym very first thing...that way it’s done.
2. Have a partner (this is what I do)...make a commitment to exercise with someone and don’t let yourself cancel.
3. Use the no worky-no drinky rule...if you haven’t worked out that day, then you have to forego the cocktails at that holiday party that night!(you know who you are!!)

Some Christmas Greenery...

2007-12-07T10:13:00.000-05:00

The other night I was forced to take my mom to her favorite restaurant...Chili’s. She likes to get their Cobb Salad and even worse has herself convinced that this is somewhat healthy! Oh no!
That got me to thinking that we all kind of live by that “ignorance is bliss” nutrition regimen...so I went home and looked up Chili’s Cobb Salad on the internet. Would you believe that their Cobb Salad contains 970 calories and 60 grams of fat with 16 grams being saturated fat! Wow! Just for comparison I went to McDonald’s site and looked up the Big Mac. It contains 540 calories and 29 grams of fat with 10 grams being saturated fat.
So the moral of this story is NOT to go have a Big Mac! The moral is to be an educated consumer...ignorance is only bliss when it comes gas prices and global warming! Don’t be fooled by healthy sounding names or appearances. We all have enough knowledge under our belt to know when something is truly good for us or not. So when choosing your Christmas greenery here are some basic rules: 1. Make sure the salad contains at least 4 vegetables.
2. Have some healthy protein on top like grilled chicken or turkey.
3. Limit the fats (cheeses, nuts, crunchy things) to no more than three.
4. Choose a low fat dressing and have it on the side...
Oh and by the way...sorry Mom. Have a great weekend!!

Make Sure That the ONLY Thing Getting Stuffed This Year is the Turkey!

2007-11-16T12:36:00.000-05:00

It’s that great time of year when we can all consume copious amounts of food and beverage and not feel any guilt...right?!

Here are a few painless tips to make your holiday a little healthier...

· Whole grains...pick whole wheat bread for your stuffing...put whole wheat rolls on the table...use brown rice in your recipes
· Low-fat dairy...with all of the other rich ingredients no one will notice if you use light butter, light sour cream and skim milk in your recipes.
· Broth not butter...use vegetable or chicken broth in your recipes and lighten up on the butter...the flavor is actually better.
· Get some exercise before and after the big feast...don’t make it rigorous, just enjoyable and then take a big ole’ nap!
· Be sure to eat breakfast everyday including the day of and the day after the gorge fest...it will regulate your metabolism and hopefully keep you from overdoing too much...
Above all else...enjoy yourself! It’s just one meal and you can undo the damage with your trainer next week! Have a great time...you know we will!

How to gain a pound...

2007-11-09T09:57:00.000-05:00

We all KNOW how hard you have been trying to gain that pound! And now is the perfect time of year to finally gain it and keep it on!! Just look at some of these holiday foods and beverages that can help you reach your goal...

One glass of red wine=206 calories
Whiskey sour=249calories
Michelob Light=134 calories
Mixed Nuts (handful)=170 calories
Pizza Roll (2)= 75 calories
Cocktail Sausage (1)= 28 calories
Slice Cheesecake= 321 calories

So C’mon...it’s REALLY easy! I know you can do it...it only takes an excess of 500 calories per day to gain a pound a week! And remember...don’t exercise! Just a half hour of cardio can burn as much as 300 of those well-earned calories!!
~~~~~

Trick or Treat!

2007-10-31T10:31:00.000-04:00

Halloween is SO much fun and it is our duty to support the $12 billion dollar candy industry!! But we all need to remember that Halloween is just ONE day.
So...repeat after me...I will take ALL leftover candy with me to work on Thursday and leave it there...
If you have kids tell them to take their candy and hide it. Then...encourage them to get rid of theirs by the weekend. Remember...don’t get tricked by all the treats and have a great night!

Top Six Fitness Myths

2007-10-26T15:01:00.000-04:00

Top 6 Fitness Myths

Ace Fitness developed a list of the top 6 fitness myths. The list was derived from a survey of 1500 fitness professionals. Here are their top six responses and an explanation from Industrial Strength:
1. Women who lift weights will get bulky muscles. This would be a full time job first of all. Women do not easily bulk up like men. It requires many sets and heavy weights with various training styles and a huge time commitment. However, women do want to gain muscle mass in order to burn more calories at rest.
2. Spot reducing is possible. Don’t we all wish that were true! The body will reduce as a whole not according to spots.
3. No pain, no gain. Maybe if you are an Olympian! For the rest of us, pain is a sign of a potential problem that needs to be addressed. Let your trainer know what you are feeling if you are concerned.
4. Exercise requires a hefty time commitment. 30 minutes a day, 3.5 hours a week, 15 hours a month. About 2% of your time. You decide if that seems like a lot.
5. If you exercise, you can eat whatever you want. Try it and see! Lots of hard work and no weight loss results. Weight loss is a simple math equation involving calories in vs. calories out.
6. There’s a magic bullet (quick fix) out there somewhere. If that were the case 62% of our society would not be obese.

Cardio is the key to a successful weight loss and fitness program...

2007-10-16T09:13:00.000-04:00

Cardio is Key...

Did you know that you burn the same amount of calories whether you walk or run a mile? The most important difference is that when you run you push your heart into its cardio range. This does two things for you...

· Strengthens your heart
· Stokes your metabolism for the next 24 hours

So while leisure activity is great and does burn calories...you aren’t really stimulating your cardiovascular system enough to increase that calorie burn for the long haul. If your goal is to lose weight...you have to PUSH! That can mean running, intervals on the bike, fast laps in the pool, or skipping rope between sets in the weight room.

Increased heart rate=increased metabolism...

if you aren’t getting the results you want...

then its time to try something different!

Industrial Strength's Newest Staff Member...John Moss, Exercise Therapist

2007-10-11T15:39:00.001-04:00

Get Industrial S-T-R-E-T-C-H-E-D! Meet our newest trainer!
John Moss...joins the IS team by way of Chicago, Illinois. There he excelled as an Exercise Therapist and Golf Conditioning Specialist. He is a therapist with over 15 years of Performance Enhancement, Group Exercise, Sports Medicine, and Personal Training experience.
John graduated from Brevard college in ‘93 and ASU in ‘97 where he gained All-Conference and All-American status as a high jumper in Track and Field. John was introduced to Athletic Training while at BC and majored in Exercise Science and Health Promotion at ASU with a concentration in Biomechanics and Kinesiology. This extensive background in movement testing and physiology laid the foundation which launched John’s professional career.
John is certified by the National Academy of Sports Medicine, one of the most cutting edge organizations in the fitness industry. He is also a student of Personal Athletic Training Systems, the integration of Sports Medicine Rehabilitation and Life Fitness by Steve Percy, his mentor. John is also a Yoga, Tai Chi, and Kickboxing instructor, as well as an Advanced Flexibility Specialist.
John believes that “a program is only as good as the initial assessment and evaluation” and when training “you should train movements specific to your sport or life to enhance performance, not body parts.”
John gains his strength from God, his beautiful wife of 11 years, Christy, and their three cute kids: Marley, Sophie, and John John.
John’s attention to detail and skill as a flexibility specialist have already proved very popular with many Industrial Strength clients. We are all very happy to have his energy on our team. Feel free to introduce yourself if you see him around.

Welcome to Industrial Strength Fitness the Blog

2007-09-19T10:55:00.000-04:00

We'd like to welcome you to the Industrial Strength Fitness (ISF) Blog. At ISF you'll find that our main purpose is all about feeling better and finding total wellness. By focusing on the five components of fitness—strength, flexibility, agility, balance and cardiovascular endurance we plan to help you get to the next level of health and fitness.

You'll find Get Fit tips, Features Recipes, Calendar events and Power Surge newsletter articles. Be on the look out for featured articles from one of our 10 Certified Personal Trainers. Fell free to email us about topics you'd like us to discuss here on the blog. We look forward to being your Personal Fitness Educator.

Joe Montgomery
Industrial Strength Fitness