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!
Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts
Friday, January 2, 2009
Monday, June 16, 2008
So...What’s the Point?!?!
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!
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!
Friday, April 4, 2008
Just like Valerie Bertinelli... you can take it ...
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???
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???
Friday, October 26, 2007
Top Six Fitness Myths
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.
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.
Tuesday, October 16, 2007
Cardio is the key to a successful weight loss and fitness program...
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!
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!
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