FITTFitness

The Personal Training Experience

2012-01-11T09:07:00.000-08:00

Happy 2012 everyone!! I hope you survived the holidays and are now back into the routine. How are those new year’s resolutions coming along? If you are going to a gym, I’m sure you’ve noticed an increase in your company. Many people make health and fitness goals at the beginning of the year, but aren’t quite sure of the best way to approach them. So they hit the gym for awhile, wander around the equipment, perhaps mimic the workouts of others and hope for the best. They might wish they had a better plan when they get to the door. This is where a certified personal trainer may come in handy. Now this may seem a little self serving, but I get several questions about the advantages of using a personal trainer. The items I’ll address here are the reasons some of my clients train with me.

One big reason for utilizing a certified personal trainer is accountability. When you have an appointment with a trainer, it’s like a meeting in the calendar. Someone else is expecting you, and you are paying them for their services, so you are more likely to show up. This is similar to a doctor or salon appointment for many, the scheduled session is an appointment and therefore needs to be kept.

Another reason is the knowledge a certified personal trainer can impart, especially for those that are less than savvy at the gym. Personal trainers know how to utilize the equipment in a gym for an effective workout. They know how to adjust the machines to fit the body properly. They are also skilled in proper form for exercises, reducing the chance of injury while working out. Many have nutritional knowledge that can help you reach your fitness goals. Trainers that are certified through an accredited national agency are required to maintain their certification through continuing education. As a result, they are up to date on the latest trends and techniques (and hopefully the benefits and potential drawbacks of each).

Lastly, certified personal trainers are able to provide effective workouts for their clients. People who invest in a personal trainer tend to enjoy reaching their goals sooner than if they did it on their own. Typically, the client doesn’t have to think about the workout, since the trainer is guiding them through one designed just for them. The trainer uses their expertise to ensure that the workouts are balanced and stepping stones to the client reaching their goals. This reduces the opportunity for muscle imbalance, injuries from improper form and wasting valuable time wandering around the gym.

Certified personal trainers are able to provide accountability, impart expertise and provide effective workouts. They are there to coach you along to your goals, and will be by your side every step of the way. If you decide to explore this option, do your research and find the one that is the best fit for you. In the meantime, keep up the good work at the gym! See you there!!

Eating Out and Losing Weight

2011-11-10T12:48:00.000-08:00

Here we are again…almost in the holiday season! It’s a time when we tend to get out of our routines with extra events to attend and other things to do. This usually means it becomes more challenging to keep up with your weight loss routine and working towards those weight loss goals. I’m guessing that some of you will be eating out more between now and the end of the year, whether it’s long days at the office (including lunch at your desk), dinner business meetings, or getting together with friends and family. Eating out can be difficult to navigate and keep yourself on track, or at least to not lose any ground. Here are some suggestions that might make it easier to get through eating out while losing weight and being healthy.

First, prepare your mind. Take a look at the menu beforehand, preferably when you aren’t already hungry. I like to think of it the same as looking at a map before you get in the car: it tells you what you’ll see and what obstacles you’ll encounter. This way, you have the opportunity to select what you’re going to have before you sit down at the table, or run out to grab a bite. You can keep an eye out for ingredients that might be counterproductive to weight loss, such as cream based sauces and dressings and fried foods. If it’s available, look at the nutritional information as well. This might be surprising to you. One time, I was meeting a friend for lunch and was looking at the menu beforehand. Out of curiosity, I compared a cheeseburger and a chicken wrap. I was shocked to learn that the burger had significantly fewer calories than the wrap! That made my decision easy when I sat down and ordered.

Second, prepare your body. Drink lots of water before and during the meal. Not only will this make you feel less hungry when you order, it will help counteract the high amounts of sodium you are likely to consume. Make sure to include water during the meal as well, for the same reasons.

Finally, help your body process the food. A good cardio session before or after (not immediately, but perhaps the same day) has several benefits. It helps the body to burn some of those additional calories you ate, compared to what you might have prepared at home. All that sweat has to do with electrolyte balance, such as sodium. Plus, you’ll feel better for sticking to your regular routine.

Eating out doesn’t have to be the end of your weight loss plan as you know it. If you are prepared, choose wisely, and exercise regularly, the occasional meal out can be tasty and not a long term detriment to your goals. Check out those menus and educate yourselves!

Happy Holidays Everyone!!

The "Smart" Way to Count Calories

2011-07-18T09:17:00.000-07:00

Well, here we are in the middle of summer already. Temps are hot, calendars are busy and swimsuits are everywhere. I hope you are enjoying a healthy summer full of fun!

As we know, weight loss is a numbers game: you have to burn more than you consume in order to lose weight. I mentioned in a previous blog that we tend to underestimate our calorie intake and overestimate our activities. These problems can be greatly reduced if you track them in some fashion. It used to be that the only option was a good old fashioned paper and pencil. Now with internet programs we have so many options at our disposal. If you are one of many with a “Smartphone” then you have the entire world of apps at your fingertips. There are tons of health and fitness apps out there, and many of them are free. The trick is to find the ones that work the best for you.

Let’s talk about calorie intake first. Take a look at your diet and generally determine the types of food you eat and where you eat them. Do you tend to grocery shop and make most of your food at home? Do you eat out quite a bit, even if it’s for work? Are there any unique, special foods in your diet that most people don’t typically eat? These all need to be considered when you are selecting a calorie counter app. If you eat out consistently, check to see if the app has those places and the foods you eat, or close substitutions. Apps that provide a place for you to save foods that aren’t in their database are a good idea, especially if you have a particular food regularly.

Next, take a look at your activities. If you are a walker/runner type person, there are specific apps that can tell you the distance of your chosen path. Many companies have apps where they have people demonstrate fitness activities from weightlifting to aerobic-type movements to yoga to, full workouts, to, well, you get the idea. Some of these apps may show you the number of calories, but others may not. For the purposes of calorie counting and balance (hopefully a deficit to lose weight), use the ones that you are most likely to use on a consistent basis.

The most comprehensive apps combine the two elements into one. The user can input their dietary choices via an extensive database, include activities such as exercise and even water intake. Once you input your personal information such as height, weight, desired goals, etc, they can help guide you. The ones used by my clients also show a calorie deficit/surplus for the day. Having all of your calorie information in one place makes it easy to click and input, versus going to several apps and trying to put it all together yourself.

Bottom line, as with many things, is to try a few and see what works best for you and your lifestyle. Make sure whatever app you select is one that you will use to help you reach your goals. It will help you be “smart” about weight loss!

Weight Loss Has Gone To The Dogs

2011-03-29T13:49:00.000-07:00

I don’t know about you, but I’m ready for spring and warmer weather! I’ve noticed over the last couple of weeks, while I’m taking my dog out for a walk, that there are more and more people out walking their dogs. The dogs look and act like they’ve been released from a torturous winter indoors. I started to think about what the life of a dog looks like and realized we can learn a lot from them and apply it to a weight loss routine. I know it may sound silly, but when you observe their diet, exercise and sleep patterns, they have the keys to a healthy lifestyle.

First, let’s look at the food. First of all, there are the ingredients of dog food. In reading the ingredients for the food my dog eats, it includes things like salmon, rice, oatmeal and what appears to be a canine version of a multivitamin. It’s a balanced meal in one spot. Then, us humans portion it out for them. Whether the dog is a grazer or eats the bowl in one “sitting,” they have the opportunity to get the right amount of food. Then, there is the issue of treats. For dogs, we give them treats sparingly, every once in awhile. They typically get excited about a treat and it’s an important event they look forward to. Imagine if a human were to treasure a “treat” that way. And what happens when our dogs get fat? We decrease the portion size of good food, so they still get the nutrients and watch the amount of treats. Seems pretty simple, but then someone else does all this for them. For the humans, we can use the same approach: eat a balanced diet, watch portion size and have treats in moderation.

So I mentioned that more dogs are out and about these days. Quick question for you: how many times have you seen a dog NOT want to go for a walk or go to the park or join you hiking? They love to exercise, move around and even play with other dogs. Some time running around in the sun or jumping through water on a hot day and look like they are having the time of their life. Dogs know how to enjoy exercise. This one is probably the most difficult for humans to follow. My suggestion would be to find some type of exercise you thoroughly enjoy, whether it’s walking around a park, riding bikes or taking a Zumba class, maybe find a friend to join you for motivation!

Finally, there is the sleep component. When dogs are tired, they find a comfy place, lie down and go to sleep. Being the busy humans we are, sleep is often further down on the priority list, even behind exercise. Getting adequate rest is important for weight loss, since you need to recharge those batteries for another day.

For those of you that don’t know, I have a little dog named Izzy. She is five pounds (small for her breed) and skinny. She hates carbs, her favorite foods are salmon, shrimp and steak, she spins in circles everywhere she goes and curls up for naps about four times a day. I’m trying to adopt the Izzy way of life, except for the spinning – I’d get dizzy so I’ll just exercise a little more.

So let your weight loss go to the dogs!

Weighing In On Selecting a Diet

2011-01-30T11:22:00.000-08:00

I know, “diet” is a four letter word that most of us would prefer to not think about. Watching consumption of calories, carbs and so many other things can be a drag. The origins of the word “diet” literally mean “manner of living.” When looked at in that light, it could mean how and what you eat versus the negative restrictive regimens we commonly associate with the word. With all of the programs out there, it can be overwhelming to select the one that’s right for you, the one with the greatest chance of success with healthy weight loss and maintenance afterward. Here are a few factors to consider when selecting your next eating program.

First, let’s look at enjoyment of the foods included. Are these foods that you would normally eat simply because you like them? Your family is another factor in this – do your roommates, spouse, children, etc also enjoy these foods. This would eliminate the need to eat differently or prepare multiple meals.

Next, availability is a factor to consider. Are the foods in the diet readily available to you? For example, some programs use specific brands of food. Take a look to see if those foods are at the local grocery store. If not, what type of lead time is required to order them online and have them delivered. Your travel schedule is also something to consider…travelers may not be the best candidate for programs with uncommon foods.

As with almost everything else, cost is a consideration when selecting a plan. When looking over the plan, both as an overview and at the detail level, what is the cost associated with following the program? Some foods are only available at specialty grocers or via mail delivery, and may be more costly than foods available at big box grocers. Size of your family is also a consideration here, as the single person’s budget varies greatly from a family of five.

The final factor I’ll address here is the sustainability of the plan. When looking at yourself in one year, are you able to see yourself eating the same way, or have you reverted back to old habits in some fashion. As I mentioned earlier, a “diet” is a “manner of living.” Your eating regimen should be something you can maintain long term, with small tweaks to address your short term goals.

There are huge sections of stores that advertise dozens of different diets. Do your research and be sure to consider these points, such as enjoyment of food, food availability and cost and your ability to sustain a particular option. Making an informed decision will lead to motivation and a greater opportunity for success in reaching your weight loss goals!

Setting SMART Goals

2011-01-09T14:26:00.000-08:00

Happy New Year everyone! I hope you all had a wonderful holiday season and are getting back into the “normal” routine. Many of you have made some New Year’s resolutions – I hope you are successful so far in keeping them. One of the top ten resolutions people make is to lose weight. As you are putting together your game plan to accomplish this resolution, I would imagine you are setting some goals. Setting the goals are as critical to the process as reaching them. One method in creating goals is to use the SMART method. This is an acronym for Specific, Measureable, Attainable, Realistic and Timely. For this blog, I’ll take the ever popular “I want to lose weight” goal and apply this principle.

Specific: The S helps you to narrow down your goal to something very specific. It should answer questions like what am I trying to accomplish, and possibly reasons for wanting to reach this particular goal. For our example, it might be “I want to lose 20 pounds to improve my overall health.” This is more detailed than losing weight and shows a precise end result.

Measureable: The M is to determine how you will measure your success in reaching your goal. This can be simple when it comes to weight loss, as many people use a scale to calculate weight changes. Building on our earlier statement, it might look something like this: “I want to lose 20 pounds, based on my home scale, to improve my overall health.”

Attainable: The A exists to check if your goal is attainable based on factors such as your attitude, abilities and skills. Attitude is a critical part of the weight loss process, you definitely have to be in it to win it so to speak. Are you willing to make some sacrifices to achieve this goal? Your physical ability also plays a huge role. If you have a broken ankle, it might be more difficult to achieve this goal in the timeframe you desire.

Realistic: The R is one of my favorites…is the goal you have set realistic. You have to be willing and able to reach your goal. Someone who wants to lose 20 pounds in one week will probably be disappointed and not obtain their desired results. If you are unwilling to change your eating habits to accommodate weight loss, your results may not be ideal.

Timely: The T is to set a timeframe for achieving your goal. Having a deadline in your goal can hold you more accountable as your strive to reach your goal. In our example, it might look like this: “I want to lose 20 pounds, based on my home scale, to improve my overall health by May 1st. To do this I will join a health club and workout with a personal trainer.”

As you can see, making your goals more specific actually helps you to create a roadmap to reaching your preferred result. So set some goals and get moving – I know you can do it!

Getting Around Diet Snafus

2010-10-18T10:56:00.000-07:00

I can’t believe it’s already the middle of October! Fall is definitely in the air, and based on the snack sized candy section at the store, Halloween is right around the corner. I’m guessing that most of you have someone in your office that has a stash of candy, just calling your name. You tell yourself, I’ll just have one, and before you know it, five mini candy bar wrappers have appeared in your trash. Now this obviously conflicts with your weight loss goals, so how do you handle it? The answer to this question could determine if you stay on track or derail for the day. Here are my suggestions to help you through this diet snafu.

First, don’t panic or overreact. This is not the end of the world, so don’t throw out your diet for the rest of the day. I think of it in relation to getting cut off in traffic…you might be upset at the time, but you continue driving, perhaps more safely than before. If you decide the day is a total loss on the diet, you will have more work to do down the road, whether you choose to not eat for the rest of the day or eat everything in sight.

Next, ask yourself some questions. Does this happen every day, or is this an isolated incident? Why did I eat so much, or choose that particular food? When was the last time I splurged like this? How do I feel now? What might have been a better choice? Asking yourself these questions helps you to figure out exactly what happened so you can potentially identify your triggers and recognize them in the future. This way, the behavior may not become a habit.

Finally, for lack of a better phrase, deal with it. How are you going to address the snafu (making sure it’s within reason)? As I mentioned above, keep with your diet plan for the rest of the day. Eating good foods will help to motivate you to stay on track. Be sure to hit the gym as scheduled. If you are feeling guilty, use that energy and add 10-15 minutes of cardio exercise into your routine for the day. Not only will you feel more accomplished by sticking to your routine, you have overcome an everyday obstacle in your weight loss journey.

Don’t let one thing ruin your day; use it as motivation to make the rest of the day better!

What "Counts" as Exercise?

2010-07-25T10:54:00.000-07:00

I am often asked to settle disputes if some activity “counts” as exercise. I get the same question during my initial consultations with clients. In order to best answer the question, I ask a few questions myself. For example, are they trying to maintain a healthy lifestyle? Walk their dog twice a day around the block? Get in their 10,000 steps per day? Lose weight? As you can see, it’s not quite as simple as you might think. For the purposes of this blog entry, I’m going to narrow down the focus and address what “counts” as cardiovascular exercise for weight loss. There are factors to consider when evaluating a cardiovascular exercise, such as heart rate, intensity and duration.

First, let’s look at heart rate. Everyone has a target heart rate zone, which for most people is typically approximately 130-160 beats per minute. When this maintained for over 20 minutes, then fat burning will take place. During the first 20 minutes of exercise in this zone, sugars are being used for energy. The energy cycle will begin using fat as an energy source after that. I highly encourage all my clients and even acquaintances looking to lose weight to purchase a heart rate monitor. This way you know where your heart rate is in relation to where it needs to be. This is also valuable if you are over exerting above your maximum target heart rate – when you exceed this number, you may become light headed, dizzy or nauseous.

Next is intensity, or how hard you are working. Let’s looks at a 30 minute walk on a flat surface, like the track around Wash Park. You would need to be really moving, possibly jogging, to maintain that target heart rate zone. Now, let’s look at that same 30 minutes climbing the stairs at Red Rocks. Quite a bit tougher with the incline and you’ll be able to more easily maintain your heart rate at a higher level. For a test, try it out on the treadmill or other cardio equipment at the gym. Go for five minutes at a zero incline, and then crank it up to a 8% incline for five minutes. Continue until you reach the 30 minute mark. You’ll see a huge difference.

Finally, duration, or how long is this particular bout of exercise. As you can see from the heart rate issue, you need to be moving for at least 20 minutes, so anything below that is not going to burn any fat. Typically, I advise my clients, depending on their goals and ability, to participate in 30-40 minutes of cardio for most days that they don’t train with me. In this case, cardiovascular exercise is defined as some activity in their target heart rate zone.

So I hope I’ve been able to settle the score for some discussions. All this said, any time you are moving and not sitting still is a path to a healthy lifestyle. So get moving!

Don't Waste Your Time

2010-06-06T07:36:00.000-07:00

Ahhh…summer is finally here! It seems like there is so much to do, and the time flies by so quickly. Vacations, outdoor activities and visitors all keep us moving more than in the cold weather, so it can be a great asset when it comes to weight loss. Most of us will continue to hit the gym, exercise, and try to race through workouts to get back to our summer lives. It’s important to be safe and efficient when working out, so here are some tips to help you not waste your time in the gym.

First, have a plan. What is it you are looking to accomplish in your workout? Total body workout or specific areas? For weight loss goals, look to achieve a balance between cardio and weight exercises. Map out your workout, write it down so you don’t spend time thinking about what to do next. If you plan to be outdoors, ensure your planned exercises can be achieved. For example, if you plan to do sit-ups, make sure there is a soft surface other than the trail to do them.

Next, and probably most important, is to make sure you have perfect form during your exercises. One key component (that actually helps you to lose weight) is to be what I call “standing tall.” Pull your belly button to your spine, and tilt your hips forward slightly. This straightens your spine, forces you to stand or sit taller and burns more calories. This forces your core muscles to be engaged all the time. This is an “exercise” you can do anywhere, and even become a habit.

Another key component to an effective workout is the pace of exercise. For losing weight, keep moving around from exercise to exercise, with little rest in between. Alternate muscle groups to allow for active rest. If you do a chest exercise, follow it with a back exercise. The chest will be resting, but you are still moving. Also important is the pace at which you perform each exercise. A slow and controlled pace allows the targeted muscles to engage and work properly. It helps with breathing as well, with the exhale on the exertion part of the movement. A good place to start is a count of two each direction of the movement.

Finally, pick exercises that allow for multiple muscle groups to be engaged at once. Instead of a bicep curl on a machine, grab some free weights and do a squat as you curl. Not only are you using your biceps, but also your core muscles and legs. This efficient approach will help you with other factors such as balance and coordination.

By making the most out of your workout, you are able to accomplish more in a short period of time. This works any time of year, but is certainly helpful for those looking to enjoy the summer!

Exactly How Much Are You Eating?

2010-03-14T15:44:00.000-07:00

Recently, I was watching TV and saw that commercial (you know, the one with the blonde model) for yogurt that is much lower in calories than the “other fat free yogurt.” When I compared the two at the store, I discovered that the lower calorie option was also proportionately smaller in size than the larger, higher calorie container. It caused me to remember that advertisers can be tricky and you might actually be eating more than you realize. Diet is such a large, important component to a successful weight loss plan. So, what are the keys to keep a realistic look at what you’re eating on a daily basis?

Let’s start with revisiting a previous topic: read the label. That little thing is so full of information, it’s amazing. Look at the serving size, and then the related information such as calories, calories from fat, etc. When you are comparing two similar products, see if the serving size is the same so you are able to make an educated decision which item is better suited for you and your weight loss goals. My favorite item on which to test this approach is cereal boxes. For the most part, they have the same serving size, so it’s easy to compare calories. One cereal might be 110 calories per half cup, while the next one over might be 190 calories for the same half cup.

Another way to get a good estimate of how much you are eating is to pour it out. I know it seems silly, but it can be quite informative. With so many items in single serving containers making it easy to eat on the go, it’s easy to lose track of how much you are consuming. The other day, I wanted to add some Grape Nuts to my yogurt for some crunch, so I poured it out of the single serving container into a bowl. It turns out that 6 ounce container has quite a bit of yogurt crammed inside. The yogurt I had is 100 calories for that container. Now imagine one of those 100 calorie packs of cookies or crackers and how little is in those packages. Next, take a look at an apple, even add a little peanut butter. These three items are all about the same in calories, but some offer a healthier choice than others.

Lastly, there is the good ole boring but effective option: measure it out. Some morning, just for giggles, measure out that half cup serving size and see how it compares to what you pour any other morning. Most people don’t eat just one serving, usually it’s much more. In fact, I heard the other day that some food companies are altering their serving sizes to match what people actually consume. I’m guessing the labels will show some much higher numbers than they do now for many products.

Portion size can be so distorted, it’s no wonder some people aren’t aware of how much they eat in a day. Keep an eye on your portions, try to make the better choice, and look forward to losing weight!

Variety is Key for Weight Loss

2010-02-09T07:21:00.001-08:00

Here we are…February 2010. In Denver, it has been a dry but somewhat snowy, dreary winter so far, and motivation can be challenging with the winter blahs. A little variety might be needed to keep you going, especially when it comes to weight loss. Your diet may seem mundane, eating the same foods every day. Your exercise routine is the same as it was the first week. As your body is adapting to your exercise regimen to help lose weight, it has (or will get) gotten used to your everyday routine. This is what creates the dreaded plateau effect…what has been working is no longer as effective. Variety is key to keeping your mind focused and your body challenged.

Let’s start with diet. Spices and spicy things are a great way to make the old seem new. Add a little salsa or even hot sauce to eggs or your grilled chicken for a little pizzazz (that’s right, I said pizzazz). Spicy additions will help keep your metabolism going at a higher rate, if you can tolerate a little heat. Change your snacks so that you have a different one every other day. For example, if yogurt is your morning snack, have that 3 days and try apple and peanut butter on the others. If you have a co-worker on the same sort of plan, switch snacks for a week and see if you like and can integrate their choices into your diet. Tired of chicken for dinner? Pork chops are a good alternative, and can be just as easy to make.

Next let’s look at your exercise routine. There are easy ways to trick your body into thinking it’s doing something new and work differently. On the cardio side, intervals are a great way to burn fat and keep your heart rate up. You can do speed intervals (run for a minute, walk for a minute, increasing the run time as you get more comfortable) or incline intervals. Jumping rope in between sets of weight training will keep your heart pumping as you rest the muscles you are using during those sets. Speaking of weights, switch from machine weights to free weights for a new challenge. By using free weights (or even just your body weight), you can engage more muscles during a single exercise, therefore increasing your caloric expenditure. If you get stuck in a rut, there are several options available to you. Try a group class at your gym. Work out with a buddy (this will also help to keep you accountable). Hire a personal trainer a day or two a week and inform them of your goals.
They say variety is the spice of life, so change things around and see what happens. See you at the gym!

Doing Your Homework Before Losing Weight

2010-01-08T13:15:00.000-08:00

Well, here we are, one week into the New Year. Are you sticking to your resolutions? If you have weight loss or health goals, I bet you are, based on the amount of people at the gym these days. Good for you! My question for this blog is “Did you do your homework?”

I was at the gym on New Year’s Day, getting work on my goals for 2010 and noticed a commotion on the other side of the room. It turns out an older gentleman started to feel ill while doing his workout, possibly working on his own goals for the New Year. Long story short, an ambulance was called and they took him to the hospital for tests. This experience caused me to wonder about something I ask every single one of my clients: are you under the care of a physician?

I’m sure many of you have seen the warnings on the treadmills and other equipment, but may just look over it, telling yourself that you think you are healthy enough for what you are doing. While there is a great value in using your body’s cues how you are feeling, there are other indicators that are equally if not more important. These other indicators can be diagnosed by your physician. Things includes are: heart health, blood pressure values, diabetes, joint issues, back pain, lung health, pregnancy, cancer, etc. Other factors that may influence your ability to participate in certain types of exercise are age, gender and your medical history, particularly if it includes heart or pulmonary issues. Your physician can help to find any special health circumstances that may require a more individualized, monitored approach to weight loss.

It’s important to include your physician as part of your weight loss team, as they will have their own role in helping you achieve your weight loss goals. In most cases, dropping some weight makes you healthier on the inside, which may ultimately be more important than the changes you see on the outside. The way you approach weight loss should be something that helps you to achieve your goals, rather than cause issues.

Check in with your physician, and I’ll see you at the gym!

Are You Prepared To Lose Weight?

2009-12-30T09:05:00.000-08:00

Yep, it’s that time again! The New Year is upon us, and I would imagine many of you are making New Year’s resolutions. What’s on the agenda for 2010? In chatting with family, friends, acquaintances, losing weight and getting healthy are topping the list…again. It’s difficult to stick with resolutions, especially if you throw in the towel within a month. It typically takes about six weeks to make a behavior change that lasts, so the question is what will help you get through that time. So I ask, are you prepared to lose weight?

Weight loss is just like many other things in life – an action plan is needed, one that includes some accountability to keep things on track. I have some suggestions that might help get things started. Like we’ve discussed before, the keys are diet and exercise (with some goal setting thrown in for good measure).

First, the food. I know, the holidays are tough…big meals, more of them and throw in a little merriment and you’ve got a few extra pounds to deal with. “I’ll just wait until the new year.” Well, it’s time to put together a plan. Keep track of what goes in your mouth for about a week. Yes, that’s right, a food journal. Believe it or not, it really reveals what’s going right and what’s going not so right. People are less likely to overindulge or have that third piece of pie if they have to account for it (here’s that accountability). It also shows habits, when you tend to eat out, or stay home and cook. This brings me to the second part of the “food” category: create a weekly plan for food. By doing this, you can prepare snacks and meals ahead of time, as well as have a grocery list handy when you go to the store. Boil some eggs, chop fruit or veggies or even prepare full meals for easy use later. Again, having a written plan helps to guide the diet and reduce pitfalls.

Next, the exercise. No new news here…having a plan will help. Get out your calendar (you can print a month at a time on Google or Outlook or whatever) and schedule your workouts. Schedule the time as if it’s a piano lesson, doctor’s appointment or client meeting. Again, accountability just like the rest of your appointments. If it’s in the calendar, the time is already blocked off. If you are feeling ambitious, try to schedule specific activities during those appointments. Meet a friend for a jog around the neighborhood. Attend a class at a gym. Alternate cardiovascular and weight training at the gym.

The answer is whatever works best for you to get and keep you motivated. Once you have established a pattern, you and your body are getting used to exercise and eating healthier. So, be prepared to lose that weight!

I hope you enjoy a happy and prosperous New Year!

It Doesn't Have To Be All or Nothing to Lose Weight

2009-11-23T11:58:00.000-08:00

Recently, I was chatting with one of my friends and we were discussing how difficult it is to stay “healthy” and “be good” during the holidays. She thought she might just give up since she felt she wasn’t eating all that great anyway, and just start after the New Year. I think we all have had this attitude at some point about something, trying to do everything at once to achieve a goal. The thing that can be great about weight loss is that it’s a multi-faceted project, so you can attack it from several angles. Granted, it’s most effective when you are able use all the tools to achieve the goal the quickest, but that doesn’t mean you can’t try to address one part when your life gets too busy to handle it all.

Let’s take a quick look at some barriers to weight loss that the holiday season might emphasize and little things to do to help stay on track. First, there is the time issues – lots of events, gatherings, etc that are scheduled during your normal exercise times. Try to squeeze in a workout when you can, even if it’s just 30 minutes instead of your usual hour, or just a couple of days a week. If you can get your heart rate up for that time, you have most likely increased your metabolism slightly and it’s more than if you sat and watched television.

Next, there is the food. I don’t know exactly what it is about family, friends and the holidays, but it brings out some scrumptious food that you just don’t see all year. Unfortunately, many of these dishes are loaded in fat, sugars and assorted other items that are not on the regular food list of what you eat. On the flip side, it’s also a great time of year to get out and hit the dance floor and burn some of those calories as you are taking them in. Another trick is to eat something healthy before you leave the house. When you get to the event or party, you won’t be as hungry and not as tempted to eat everything available. I allow myself one serving of my most favorite food as a treat to myself – that way I am having something I enjoy but managing the huge spread of treats at the same time. When you do decide to eat, see if you can sit down and enjoy every last bite. When you are standing and grazing, you are more likely to eat more than if you fill your plate and sit down.

Finally, let’s look at the challenge of traveling or having guests in your home. This is actually a great opportunity to ask a family member or friend to join you on a walk after the big meal, or to get up and fix a healthy breakfast together. Involving other people is motivating on both sides: you have incorporated some exercise and/or healthy eating with your family or friend, and they might be looking at you and your habits as motivation to make a change in their lives. It’s amazing how the smallest things can make the biggest difference.

Back to my friend….she realized she wasn’t eating awful, she just needed to watch out for the office pitfalls of cake and candy, and she’s still on track. See, it doesn’t have to be all or nothing!

I wish you and yours a Happy Thanksgiving and Holiday Season!!

What's In a Label?

2009-10-26T10:19:00.000-07:00

Sorry I have been out of touch…I got some of the crud that’s going around and had to take it easy and recover. While I was sick, I found myself reading labels on my over the counter medications: what was the dosage, how much of what ingredient was in a tablet, how often to take them, any side effects that are possible, you get the idea.

I know most of us don’t give food labels this much attention, but perhaps it’s something we should consider. A food label can provide a considerable amount of information, which comes into play with a healthy lifestyle and weight loss.
First, it tells you how many calories are in a serving, and where those calories come from. It’s all a basic math equation, believe it or not. One gram of carbohydrate equals 4 calories, same for protein and one gram of fat is 9 calories. So, you can see how much energy the food will give you.

Next, what type of energy is it providing? Are the carbohydrates simple (sugary) or complex (think fibrous)? What percentage is the fat content? The answers to these questions are found in the label and the list of ingredients. If you look at the saturated fat content, it tells you the ratio of unhealthy to healthy fats. How much fiber is included in the carbohydrates? By reading the ingredient list, which are listed in descending order, keep an eye out for words that end in “-ose” such as fructose, lactose, sucralose, etc. These are all forms of sugar.

Here’s a little experiment you can do the next time you are in the grocery store: go to the canned fruit aisle. Take a fruit (fruit cocktail or peaches work great) and compare calories and ingredients between those in heavy syrup, light syrup and 100% juice.

Now, I don’t want everyone thinking that foods are horrible if they have a high fat content or some sugars in the ingredients. Balance and moderation is the key. Think of calories like the different grades of gasoline at the pump. If your body calls for premium grade gasoline (or nutrient rich, balanced foods), it functions best on that premium grade. You can choose the low (junk food) or mid grade, but you may not get the best performance and could feel sluggish.

Keep an eye on the labels and watch the scale and your mood change!!

It's Not Easy Losing Weight...Or Climbing a Mountain

2009-09-27T16:22:00.000-07:00

This weekend, for the first time, I had the experience of climbing one of Colorado’s famous “Fourteeners.” I ended up tagging along with a friend and a couple of people I didn’t know prior to the hike. While it was one of the “easier” mountains on the list, it sure wasn’t easy to finish. There was knee deep snow most of the way, and the trail was covered on the upper half of the mountain. The wind was blowing harder than I imagined it could, and I kept stepping on unstable rocks. Despite all the struggles during the hike, I was glad to get back to the car and know I had accomplished something I wanted to do that wasn’t easy.

It occurred to me this hike has many similarities to losing weight. The weight loss journey isn’t easy, although parts of it may be. The first difficult moment is making the commitment to yourself to set the goal. So you set out on your way, watching your diet and exercising and doing all the things you are supposed to. Things start off pretty simple and then you might hit a roadblock. It might be boredom, it might be a weight plateau, it might be winter, it might be your very favorite food in a very large quantity. Somehow, you need to get past that. It’s not the end of the world, if you keep going and not let the setback derail you from your goal. This is where other people are useful. These other people are your supporters, cheerleaders and teammates, if you will. They know you want to accomplish your goal, and can help you up that steep hill. They might be people that have similar goals to yours, so you push each other to the next level. They could be people you don’t know all that well, but provide the motivation you need at that point and time.

It’s not without some pain either. Forces around you will try to get you off track. The wind will blow, the snow will fall, but it’s up to you to keep moving forward.
The top of the mountain, or reaching your goal, is only a landmark in the journey. Once you have experienced your desired weight loss, it’s important to maintain it so you don’t end up where you started. If you are at the top of the mountain, you still have to get down. The good thing is that momentum is in your favor, helping you to be successful going forward. You have already been up, so you know where the pitfalls are and how to deal with them.

Yep, weight loss and Fourteener climbing aren’t all that different. Set a goal, make a path, deal with obstacles, stay on track, have a support system and enjoy the scenery.

In Weight Loss, Little Things Can Make a Big Difference

2009-09-19T10:55:00.000-07:00

I know many of you, like myself, have been looking at where the money goes and where a few dollars might be saved here and there. Little changes, like one less lottery ticket, buying generic cereal instead of brand name can make a huge difference in the bottom line.

The same principle applies to weight loss and living a healthy lifestyle. I recently read that people underestimate their caloric intake by 30%, and overestimate their exercise expenditure by 30%. What this tells me is that we don’t take into account the little things and how much they can make a difference. We forget to make time to go to the gym and make a plan to exercise tomorrow, or forget that piece of cake for someone’s birthday when the calories are being counted. It’s easy to do.

In order to burn a pound of fat, the caloric deficit required is 3,500 calories. Wow, that’s a big number! Just as it’s easy to forget everything we’ve eaten (or underestimate portion size) or how much exercise we get, it’s also easy to make little changes that can add up to be a big difference.

First, let’s take a quick look at food. A small but easy change is to drink skim milk instead of 2%. It’s not really THAT different. Instead of that prepackaged apple pie, try applesauce or even an apple. Eat a good breakfast, including some protein – it will help you keep going rather than the doughnut mid-morning. Swap your soda for some tea or juice.

The exercise component is really the simpler of the two. It’s especially easy in the Denver Metro area, including all those suburbs such as Highlands Ranch, Littleton, Centennial, etc. Life can get in the way of getting a good workout everyday. The ACSM (American College of Sports Medicine) recommends at least 30 minutes of activity each day for an active lifestyle. Piece of cake, so to speak. Park your car 10 spaces further from the building. When you need a break at work, don’t run to the vending machine and vent, take a walk around the building or the block. It will help to clear your head, and get some steps in too. I bet your dog would love a trip to the park. Again, these don’t have to be a long process. Ten minutes here, ten minutes there all add up in the long haul.

I challenge each of you reading this to try one little thing with diet and with exercise to change for just a week. Write it down in a place that will motivate you. Tell someone, and challenge them to do the same.

Until next time…