Week 5 Challenge - Start a "Liquid" Journal

Here we are on week 5 of my 8-Week Challenge.  I hope that you are keeping up with all of your daily challenges.  Have you noticed any changes yet?  Do you feel like these "challenges" are starting to become "habits"?  Hopefully, things are getting easier with each week.  After this week, the challenges will be come much more difficult.  I want' to make sure you are ready to go out on your own!

So, what do I have planned for week 5?  I want you to start thinking about (and tracking) your liquid calories.  I hear clients say "I eat healthy food", "I avoid eating sugar/sweets", "I do a pretty good job with my food intake".  But when I ask them about their "liquid calories", I get a blank stare.  Did you know that according to a research study in the journal Obesity, the average American consumes 50 gallons of soda and sweetened beverages per year?  Did you know that Americans consume about 250–300 more daily calories today than they did several decades ago, nearly half of this increase reflects greater consumption of sugar-sweetened beverages?  Did you know that a child’s risk for obesity increases an average of 60 percent with every additional daily serving of soda?  Did you know that the average soda sold in the United States has more than doubled in size since the 1950s, from 6.5oz to 16.2oz?  Startling, isn't it?  I could go on and on with statistics about sugary drinks but I think you get the picture.

A lot of people tend to "forget" about the calories they are drinking and only focus on the calories they eat.  So here is my challenge to you for the week.  I want you to start writing down what you drink, how much you drink, and when you drink it.  Keep it in your smart phone, write it on your desk calendar, or get a small notebook and jot it down.  At the end of the week I would like you to figure out how many calories you drank this week.  You should be able to look up calorie contents on-line if you purchase a "custom-made" drink from a store/restaurant.  Otherwise check the food label on the bottle/can.  Remember to look at serving sizes too.  If the bottle has 2.5 servings, then you need to multiply 2.5 times the total calorie content listed if you drink the whole thing.  Are you nervous?  Unfortunately some of you should be.

Report back to me at the end of the week and let me know how you did.  You might be surprised at the number of extra calories you drink throughout the day.  By the end of the week you should also be able to notice any patterns in your liquid calorie consumption.  For example, do you crave a soft drink in the afternoon?  Do you always stop at the coffee shop on the way to work and get a fancy, whipped cream topped drink?  Look for patterns and see if there is a way to change/break some of those unhealthy habits.

Remember, I am not saying you cannot have your sugary drink.  Keep in mind, I am a coffee drinker myself and I also enjoy a soft drink every now and then but I know how to do it in moderation.  I take into consideration the calories I drink and adjust my calorie intake and my calorie burn accordingly.  Don't worry....you'll get there.  Just take baby steps.  Don't change any drink habits just yet until you know what your downfall is. 

You can do it!!  Remember, post your comments/thoughts/struggles on our Facebook page or at the end of this post.  I will provide you with as much support as I can give you!! 

Good luck...until next time.........

Success at Obtaining Fitness Goals (Part 4)

Here is "Part 4" in Brad Covington's blog on becoming successful at obtaining your fitness goals.  Be sure to go back and check out his introduction, part 1, part 2, and part 3.

The next topic we will discuss on being successful at the gym is nutrition...the most vital portion of any fitness program.  There a 2 different mentalities when people join the local gym/fitness center:

1. I am working out, I can eat whatever I want. 
2. I am working out, I can’t eat anything and must restrict my diet.

These two trains of thought are both wrong. First it is not strictly about calories, it is about the right calories.   Not all calories are created equal.  For example, a piece of cake is not going to have the same effect on the body as a piece of grilled chicken or cup of broccoli.  So, it is not simply about “counting calories” as much as it is about “eating clean”, as we in the fitness industry like to put it.

What does that mean exactly?

For starters, take all refined sugars out of your body, it is the enemy.  Refined sugars are simply wasted empty calories that the body will turn into fat.  They will make you feel sluggish, unfocused, and unmotivated.

Second, make sure to take out all of the saturated fats in your diet. What that means is stop frying your foods and, instead, bake them, broil them, grill them.  Just don’t fry them!!!  It also means getting leaner meats and not as much red meat.  Add more fish and chicken, which are low in saturated fat.  Fish have a lot of omega-3 fatty acids that will aid in your fat loss.

Also, that means we need to eat lots of fresh fruits and veggies.  Be careful with the fruits though, they still have sugar in them, just not refined sugars.  Eat as many veggies as you can stomach!!  Remember, you are what you eat from your head down to your feet. Remember that one, it is true!!!

Last but not least, leave all of the processed food alone.  If it is processed, it is full of sodium and artificial chemicals that help with the preservation and increase the shelf life.  Have you ever been to France?  Have you noticed there are a lot of smaller people, not a lot of overweight individuals and all they do is eat pasta and drink wine?!  How can this be?  There food is not processed like the food in the good ole USA!!!  So stay away from it and you will see your fitness goals approach faster then you ever thought possible!!!

I almost forgot. Drink your H2O (water) ladies and gentlemen!!!!  If you do not drink enough water, your liver will not metabolize fat as efficiently as it should because it will be taking on some of the function of the kidneys.  So, you are not letting the liver do its job (fat metabolism) because it is doing the job of the kidneys. In fact, most people will retain 5-15lbs. of fluid because 95% of America is walking around dehydrated.   Don’t forget your caffeine intake.   For every 8 oz. of caffeine you consume, you will need to take in 16 oz. of water to replenish the fluids you lose through dehydration because caffeine is a diuretic.  To calculate the amount of water you need per day, simply take your body weight and multiply it by 0.66.  Remember, this does not take into account your caffeine intake throughout the day!!!

Stay tuned for "Part 5"!  If you need assistance with tackling your nutritional habits, schedule an appointment with our nutrition specialist here at PROMATx Health Club.  We will help get you on the right track!!