Week 4 Challenge - Brown Baggin' It

OK folks, we are into week 4 of your "8-Week Challenge" from trainer April Crosby.  How are you doing?  Keeping up with that water intake?  You will find weight loss happens much easier when your body is properly hydrated.  I want to make you an efficient fat burning machine...if you are dehydrated that won't happen.  So keep up with your water intake!!

How's the daily activity coming along?  Are you getting 20-minutes of activity on most days of the week?  If you are, fantastic!!  Remember setbacks will happen so if something happened over the past few weeks, then refer back to week 3's challenge of "Life Happens".  Don't stress about it, just get back into your regular routine as quickly as you can.

Now, onto week 4 challenge.  As you saw from the title, this week's challenge is all about nutrition.  Don't worry, I'm not asking you to count calories, eat "rabbit-food", starve yourself, or do any other crazy nutrition thing.  What I am asking you is to start getting into the habit of taking your own lunch every day.  I challenge you to pack a lunch every day this week instead of going out to eat or, even worse, skipping lunch.  It only takes a few minutes each day to plan tomorrow's lunch.  It's easier to do the night before because if "life happens" when you get up in the morning, you are liable to make poor choices at lunch that day.  You don't need to get fancy when packing your lunch.  Make sure you have a well-rounded meal that includes a healthy, lean protein (chicken breast, fish, tofu, lentils, lean meat), lots of veggies (the more colors the better!!), some complex carbs (whole grains, beans, fruits), and healthy fats (monounsaturated fats like nuts, avocados, and peanut butter).  If you are limited on amenities at lunch time (i.e., microwave and/or refrigerator), it's still easy to pack a healthy lunch.  Use an "old-school" thermos where you fill it with hot water first to heat the thermos, then dump the water and add the food.  Ice packs are a great addition to keep foods cold (and at a safe/healthy temperature).

Try it...I dare you.  No wait, I double-dog dare you!!  Pack your lunch every day for your work week.  See how you feel at the end of the week.  Your wallet may be a little lighter and your belt may fit a little better.  You can do it and remember, I am here for you.  Bounce ideas off of me, tell me your favorite lunch items, tell me what you used to eat when going out for lunch. 

Brown bag it...until next time.......

Are You Sitting and "Weighting" for Your Body to Change?

I can't tell you how many times I've heard some of my training clients say "I work out so hard with you and I eat right...so why is the scale not changing??".  First of all, nutrition is a HUGE component of weight loss and although many people feel they are eating "right", they may still be lacking in well-rounded, nutritious meals/snacks.  Second, which is the focus of today's blog, think about how active you are (or are not) when you are not in the gym working out (with or without a trainer).  Granted you may be busting it during your 30-minute session, 2-3 times per week with your trainer.  However, that is only 60-90 minutes of the 10,080 minutes in the week (roughly 0.6-0.9% of the week).  What are you doing the other approximately 960 minutes in the day when you are awake?  Here's what I am getting at...the average person sits 9.3 hours a day.  So even if you are a competitive athlete doing "two-a-day" workouts, it is still possible to lead a sedentary lifestyle.

It's time to take inventory of your activity levels in a 24-hour period.  When you subtract out time for good, quality sleep, that will leave you with around 14-16 hours.  Granted you may have a job that requires you to sit through most of your work day.  However, unless your job physically requires you to stay tethered to your desk (i.e., call centers), then you still have the opportunity to add activity to your day.  As time evolves, we spend less time moving the muscles in our body.  Our grandparents and great-grandparents lived more physical lives than we do now.  Yes, technology was virtually non-existent when they were growing up, but is there too much technology in your life?  We don't have to use our muscles to open the garage door, to lower a car window, to change the channel on the television, or even get a message to a co-worker down the hall.  Technology has made all of that (and more) easier for us but it is taking away our ability to be physically active.

Once you look at how many hours are left in your day after sleeping, think about how you can make your day more active.  Walk down the hall to talk to a co-worker instead of sending an e-mail or instant message; stand (and pace) when talking on the phone; hang your laundry outside instead of throwing it in the dryer; bike to work; walk to the store around the corner instead of driving.  Put the computer/tablet/smart phone down and go outside and play with your kids or dog(s).

Burn more calories throughout your day and, in conjunction with a sound nutrition plan and regular exercise, you will see changes in your body.  Don't sit and "weight"...instead stand and lose!  One of the few times you'll hear me say that being a "loser" is a good thing!  Get up and get active.  Your health and your waistline will benefit.

Burn 100 Calories - Ways to Light Your Internal Fire

We have talked before about the "Energy Balance Equation" which basically states, to lose weight you must expend more calories than you consume.  In this age of technology, people are much more sedentary because we have all the technology we need at our fingertips.  Kids spend less time outside running around and playing; adults sit in front of their computers/tablets more often throughout the day; families spend less active time together.  If you've been following this blog for a while, you should know that activating your day is important to your overall health and decreases your risk for chronic diseases.  But, other than going to the gym to workout, do you know other ways to burn calories?  Let's take a look at things you can do (from basic exercises to chores around the house) to burn an extra 100 calories.

First let me state this list is an "approximation" of calories burned and it is based on a 150-pound person.  If you weigh more than 150 pounds you will burn more than what's listed below and vice versa.  Here are ways to burn those 100 calories in the gym:

• Biking: 23 minutes of casual cycling
• Elliptical: 8 minutes
• Jumping rope: 9 minutes at a moderate intensity
• Lifting weights, vigorously: 15 minutes
• Running: 9 minutes of running at a 6 mph pace
• Swimming: 15 minutes moderate intensity
• Walking stairs: 11 minutes
• Walking: 20 minutes of walking at a 3 mph pace
• Zumba: 11 minutes

 If you are working around the house, here are some other ideas to burn 100 calories:

• Mowing the lawn: 20 minutes
• Raking leaves: 23 minutes
• Shoveling snow: 15 minutes
• Washing the car: 20 minutes
• Weeding the garden: 18 minutes

Finally, here are a few everyday activities you can add to your day to burn 100 calories:

• Carrying an infant: 24 minutes
• Cleaning, moderate effort: 26 minutes
• Cooking: 34 minutes
• Doing dishes: 40 minutes
• Mopping the floor: 20 minutes
• Playing with children: 23 minutes
• Pushing a stroller: 35 minutes
• Rearranging furniture: 14 minutes
• Shopping: 38 minutes
• Sweeping: 23 minutes
• Walking the dog: 26 minutes

Now you really have "NO EXCUSES" to get active!!  Add a few of these suggestions into your day and help put your energy balance equation back in the right direction.

Activate Your Day!!!

 

Tips To Boost Your Energy...Naturally

Need an energy boost?  Don't we all!!!  Instead of reaching for the energy drink or that shot of caffeine, try some of these tips for a natural approach to boosting your energy.

1. Drink lots of water.  What??  Don't weigh yourself down with sugar-laden drinks.  Good ole' fashion water keeps you hydrated and makes your body more efficient.  Dehydration affects every part of your body, including your brain.  Fuzzy thinking, low energy, slow metabolism...you name it and it is probably the effect of dehydration.
2. Eat nutritiously-dense foods.  Pack your plate with fruits and vegetables, lean proteins, and complex carbohydrates.  Stay away from foods with high fat contents (like fried foods) that will make you feel sluggish and run down.
3. Get active...stay active.  Physical activity boosts serotonin levels which improve your mood and make you feel better.  If you haven't started a regular exercise program, why not start today?  Get rid of the excuses and get moving.  Our bodies are designed for motion and our muscles thrive on staying strong.
4. Reduce the load on your shoulders.  Take a load off and start reducing some of the stress in your life.  You've heard the phrase (and the books) "Don't sweat the small stuff".  Let go of the things you have no control over (i.e., weather and traffic) and focus your energy on things you can change in your life.  Learn healthy ways to manage your stress.
5. Take a breath of fresh air.  Get outside and absorb some sunshine and breathe in the fresh air.  Take a break from the indoors and step outside.  Take a walk around your office building, grab your four-legged friend and tour the neighborhood, go to the park and climb on a swing...just get outside!  A change of scenery may be just what you need to boost your energy and lift your spirits.
6. Help your body repair...get some rest.  Do you get enough sleep at night?  Is it good quality sleep?  Your body makes a lot of repairs during sleep and if you aren't getting enough, you won't be functioning at top capacity.  Try not to sacrifice sleep to get things done.  It will hurt you in the long run.  Mental and physical fatigue will set in and will make it very difficult to perform simple, daily tasks.  Get your rest.

Seems pretty easy, huh?  You bet!  So the next time you need that little pick-me-up, put down the can of so-called energy and try one of these healthy-alternatives to boosting your energy.   Obviously, the trainers and staff here at PROMATx Health Club can help you with tip #3 but you have to make the first move.  If you aren't here, we can't help you.  Stop in today and let us teach you how to get that natural "high"!!

10 Tips for Surviving Thanksgiving Day

It's almost upon us...the feast some of us have been waiting for all year.  With one day left before Thanksgiving, it's time to make a plan for how you will handle tomorrow's events.  A little planning and a little effort will help you get through this holiday and still maintain a little health and fitness sanity.

1. Eat a healthy breakfast.  In a previous BLOG, we talked about the importance of breakfast.  It sets the tone for your eating habits the rest of the day.  So start your Thanksgiving morning with a healthy dose of protein to stave off hunger early in the day.  This will lower your chances of overeating because you are "starving".
2. Snack wisely.  Going to a friend's or family member's home for the big meal?  Watch out for the appetizers that may be laden with fat and calories.  Indulge on a couple of the tasty appetizers but do so sparingly.  Munch on fresh fruits and veggies instead.  
3. Watch the "empty calories" in alcoholic drinks.  While it is OK to imbibe a holiday drink to toast family and friends, be sure to add low- or no-calorie, non-alcoholic drinks in between drinks.  Have a glass of sparkling water with fresh fruit.
4. Have a balanced plate during dinner.  Put smaller plates on the dinner table this year.  If you don't have control over which plate you use, don't fill your whole plate with food.  Divide your plate in thirds...1/3 of your plate should have lean protein (i.e., turkey breast) and the remaining 2/3 should have whole grains, fruits and vegetables.  
5. Eat slowly and enjoy pleasant conversation.  It takes 20 minutes for your stomach to tell your brain that it is full.  So slow down while eating your Thanksgiving meal and converse with friends and family.  It's not a race to see who can eat the most or eat the fastest.  Take time to enjoy and savor the food.
6. Wait on (but don't skip) dessert.  Instead of having that slice of pie right after your meal, save it for later.  You'll enjoy it more when you are not already full from your meal.
7. Add activity to your holiday.  Many cities (Lexington especially) have a road race or charity event on Thanksgiving morning.  Get into the holiday spirit and join fellow community members for a pre-Thanksgiving holiday calorie burn.  Don't feel like getting up early to do this?  Go for a walk with family members (or your favorite four-legged friend) or get the family together for friendly game of football or basketball. 
8. Be realistic during Thanksgiving.  Let's face it, some of us will overeat during this holiday.  Don't beat yourself up and think you can't "come back" from this set-back.  The important thing to remember is to get back to your regular routine the next day.  One day of splurge won't ruin your health and fitness goals!
9. Learn to say "no" this year.  Just because your favorite Aunt brought her butter-laden, high-calorie casserole to the dinner table, doesn't mean you have to eat it.  Thank her graciously and choose wisely!!
10. Remember what Thanksgiving really means.  Thanksgiving isn't about the food...it's about being thankful.  Be thankful for loved ones, past and present.  Show your appreciation for those who may have helped you through difficult times this year.  Create an atmosphere of fun, love, and camaraderie this holiday season.  Enjoy time with friends and family either in person or over the phone.

We hope these tips will help you to have an enjoyable and healthy Thanksgiving this year.  Take a moment to think about what you are thankful for in your life.  Be happy, be wise, be active...but most of all, be healthy!!