When I meet with a client for the first time my job is find their motivation. So I always ask, "What drives you?" I can tell you absolutely that no two people are driven exactly the same.
The factors that trigger our desire for wellness are as individual as our fingerprints.
Is it health, vanity, our children, our spouse? A bet perhaps... or peer pressure to conform. Some of us are searching for the Fountain of Youth or we have a desire to fit into our skinny jeans again. Maybe it's the glitzy magazines and TV shows that serve up glamorous shots of celebrities with tiny waistlines and chiseled chests.
So ask yourself, what drives you to slim down and shape up?
Think it through. If you can’t answer what honestly drives you then you have no connection to the process. What I mean is your process will become a chore because you’re not really even sure why you are trying to get in better shape.
Being able to answer the question “what drives you?” commits you to the process. Slips and slides along the way won't be unrecoverable or doom your desire to improve your life.
Do any of these random thoughts sound familiar?
I need to get in shape... I need to lose weight... I can't eat this... I shouldn’t eat that... walk faster... burn calories... gain muscle... oh boy, I ate a cookie... I need to skip the next three meals... oh nuts, I’ll start tomorrow or next week... never mind -- I’ve messed it up so bad I’ll just start next year...
Or how about...
I am so aggravated... I need a cookie or maybe a bag of chips... I am so bored, how about we grab an ice cream... I have no time so let me hit the drive-thru on the way home...
Truth is everyone starts a wellness program with the best of intentions.
But as we all know, it can take just one little thing -- something as small as one cookie or one bad day at work -- to throw us into a spin.
How we adapt to the spin is everything.
Life will never be without pitfalls. Work, family, children, friends, a lack of time, deadlines and disappointments -- they're all a natural part of life. How we adapt is vital to whether or not we continue with our intention to shape up and slim down.
Here is the best advice that I can give:
• Always remember what drives you! That motivation, once you can pinpoint it, will be the thing that keeps you coming back to the wellness path. Keep a constant reminder close at hand. It could be a photo of your kids, a note that you wrote to yourself, a clip from a magazine, or maybe a motivational quote. Make it something that speaks to you and your personal motivation.
• Regroup and move on! Yes, I said it. Savor that cookie and chew it slow. Relish that work day fight and move past the failed diet. Accept the mistake or a bad diet day and move on! Every minute is new and with it comes a new opportunity to start again.
• Accept success! I have always told my clients to stop looking at the big picture. Success comes in all sizes and shapes. Choosing to start a program is a success. Showing up to the session with the trainer, or your first walk around the block, the first time you make a healthier choice over the drive-thru -- they're all successes so own them and be proud of yourself. The big picture will come into focus eventually.
• Find the support! Always remember that no man (or woman) is an island! Being accountable to someone else, showing up for walks at lunch or going to the gym, meeting a nutritionist, or even making healthier choices for you whole family, can help pull you through the tough times. Everyone -- and I do mean everyone -- can use support when they run into a rough patch.
Be well.
Alicia
Health & Wellness Articles & Updates from Evolution Total Wellness's, Owner Alicia Kirscheneheiter
Wednesday, November 4, 2009
Tuesday, October 20, 2009
The Evolution of Total Wellness: Why Fitness Alone isn't Good Enough
Jack LaLanne, Susan Powter, Richard Simmons, Jazzercise, Dwight Eisenhower, Pilates, Billy Blanks, Arnold Schwarzenegger, John F. Kennedy…
What am I getting exactly? Well, they are all part of the history of fitness.
Fitness, for Americans per se, became popular in the 1950’s, when Eisenhower was president. In sum, an exercise fitness test was conducted on America children to then be compared against children in European countries. It was during the Cold War so competition was everything.
Unfortunately, we did not fare well. Subsequently, President Eisenhower took the first steps toward gaining national attention for the failing fitness levels of our country. Later it was President Kennedy, another proponent of exercise, who put it very succinctly when he stated, "Physical fitness is the basis for all other forms of excellence."
Fast forward a half century…
Today the fitness industry is flooded with gyms, gizmos, gadgets, diets and other ways to do everything bigger, better and faster. Diet and fitness became a multibillion dollar industry producing such memorable products as the Thigh Master, "stop the madness" mantras and "Sweating to the Oldies" DVDs. There is a product or diet for everyone imaginable -- a marketing bombshell with no end of takers in site.
Fitness became much more about the vanity of the person than the wellness of the individual. It was no longer about fitness being the basis for all forms of excellence. Society became obsessed with thin and pretty vs. healthy and well. After all, thin and pretty sells.
Now for some positive news
The wellbeing of the whole individual seems to be refocusing. There is new spotlight on the whole individual's needs vs. just the pretty exterior.
More and more information is making its way into the spotlight showcasing the direct connection between one’s mind and body. There is much more publicity directed at addressing not only the issues associated with sedentary lifestyle and being overweight but the mental and emotional influences contributing to the situation.
A good majority of fitness professionals -- me included -- are evolving to meet these new insights and have redirected from just training the body to training the individual as an individual.
As always, a new slew of celebrities and famous individuals, touting the wonders of a healthy lifestyle for mind, body and soul have come to the forefront.
It’s no doubt that the products marketers are moving fast too catch the wave of wellness. However, as a person and as a wellness professional, it is always best to keep things simple.
Remember, fitness without a mind/emotion connection is really just going through a motion. There is no long-term connection.
Fitness is a task, instead of wellness being a lifestyle. So, always start within first to determine why you are even looking down the path.
Be well.
Alicia
What am I getting exactly? Well, they are all part of the history of fitness.
Fitness, for Americans per se, became popular in the 1950’s, when Eisenhower was president. In sum, an exercise fitness test was conducted on America children to then be compared against children in European countries. It was during the Cold War so competition was everything.
Unfortunately, we did not fare well. Subsequently, President Eisenhower took the first steps toward gaining national attention for the failing fitness levels of our country. Later it was President Kennedy, another proponent of exercise, who put it very succinctly when he stated, "Physical fitness is the basis for all other forms of excellence."
Fast forward a half century…
Today the fitness industry is flooded with gyms, gizmos, gadgets, diets and other ways to do everything bigger, better and faster. Diet and fitness became a multibillion dollar industry producing such memorable products as the Thigh Master, "stop the madness" mantras and "Sweating to the Oldies" DVDs. There is a product or diet for everyone imaginable -- a marketing bombshell with no end of takers in site.
Fitness became much more about the vanity of the person than the wellness of the individual. It was no longer about fitness being the basis for all forms of excellence. Society became obsessed with thin and pretty vs. healthy and well. After all, thin and pretty sells.
Now for some positive news
The wellbeing of the whole individual seems to be refocusing. There is new spotlight on the whole individual's needs vs. just the pretty exterior.
More and more information is making its way into the spotlight showcasing the direct connection between one’s mind and body. There is much more publicity directed at addressing not only the issues associated with sedentary lifestyle and being overweight but the mental and emotional influences contributing to the situation.
A good majority of fitness professionals -- me included -- are evolving to meet these new insights and have redirected from just training the body to training the individual as an individual.
As always, a new slew of celebrities and famous individuals, touting the wonders of a healthy lifestyle for mind, body and soul have come to the forefront.
It’s no doubt that the products marketers are moving fast too catch the wave of wellness. However, as a person and as a wellness professional, it is always best to keep things simple.
Remember, fitness without a mind/emotion connection is really just going through a motion. There is no long-term connection.
Fitness is a task, instead of wellness being a lifestyle. So, always start within first to determine why you are even looking down the path.
Be well.
Alicia
Wednesday, September 30, 2009
Fighting Diabetes with Whole Fitness: The 5-Prong Approach
The theme of my last blog focused on how whole fitness can impact cancer; this week's blog focuses on how whole fitness can impact diabetes.
It seems you can't pick up a newspaper or magazine without seeing a feature on the diabetes epidemic overwheleming the U.S. and other westernized nations.
Although 8% of the population has this disease, there's still a lot of confusion as to what is diabetes.
There are three types of diabetes: Type 1, Type 2 and gestational. All are caused by the body's inability to make or utilize insulin. Without enough insulin glucose stays in the blood and can subsequently cause damage to the kidneys, heart, eyes, nerves and other organs.
Type 2 diabetes is onset in adulthood and although there are several factors involved, the best predictor of developing this form of the disease is being overweight or obese and having a sedentary lifestyle.
There are other factors like the existence of high blood pressure, age and family heredity, but as a person diagnosed with diabetes, you as the individual still have the power to impact the disease. In treatment of diabetes, whole fitness techniques meaning diet, fitness and attitude, can be key to minimizing the effects and subsequently, the insulin dependency.
Additionally, adopting positive whole fitness behaviors can help with the following:
1. Improving blood glucose management
Activity makes your body more sensitive to the insulin you make. Activity also burns glucose (calories). Both actions lower blood glucose.
2. Taking less insulin or diabetes medication
Activity can lower blood glucose and weight. Both of these may lower how much insulin or diabetes medication you need to take.
3. Losing weight and keeping it off
Activity burns calories. If you burn enough calories, you'll trim a few pounds. Stay active and you'll keep off the weight!
4. Managing stress
Stress not only affects your blood sugar levels, but also your ability to remember other key components like medication. Exercise can relieve stress, but I would always suggest opening your mind to other areas like dance, yoga even meditation. A nice stroll with a friend or pet provides both activity and stress release.
5. Meeting dietary needs and goals
Eating to impact diabetes in the most beneficial way is key. Practice eating several meals of wide variety, including fruit and vegetables, and distributing them every 3-5 hours. Keep the meals low in added sugar and fats and high in fiber.
For people with diabetes, the total amounts of carbohydrates consumed each day must be monitored carefully.
Of the different components of nutrition -- carbohydrates, fats, and proteins -- carbohydrates have the greatest influence on blood sugar levels. The foods recommended for a diet to control blood glucose (or sugar) are good for those with diabetes... and everyone else!
Managing the disease of diabetes is well within our control. Never let the disease define you. While you may be a person who has diabetes, but by considering yourself a diabetic, you allow the disease to take the forefront.
Stay informed and stay ahead the disease.
NOTE: Any exercise or nutrition program being used in conjunction with disease treatment should be recommended or supervised by the client's physician.
Be well.
Alicia
It seems you can't pick up a newspaper or magazine without seeing a feature on the diabetes epidemic overwheleming the U.S. and other westernized nations.
Although 8% of the population has this disease, there's still a lot of confusion as to what is diabetes.
There are three types of diabetes: Type 1, Type 2 and gestational. All are caused by the body's inability to make or utilize insulin. Without enough insulin glucose stays in the blood and can subsequently cause damage to the kidneys, heart, eyes, nerves and other organs.
Type 2 diabetes is onset in adulthood and although there are several factors involved, the best predictor of developing this form of the disease is being overweight or obese and having a sedentary lifestyle.
There are other factors like the existence of high blood pressure, age and family heredity, but as a person diagnosed with diabetes, you as the individual still have the power to impact the disease. In treatment of diabetes, whole fitness techniques meaning diet, fitness and attitude, can be key to minimizing the effects and subsequently, the insulin dependency.
Additionally, adopting positive whole fitness behaviors can help with the following:
1. Improving blood glucose management
Activity makes your body more sensitive to the insulin you make. Activity also burns glucose (calories). Both actions lower blood glucose.
2. Taking less insulin or diabetes medication
Activity can lower blood glucose and weight. Both of these may lower how much insulin or diabetes medication you need to take.
3. Losing weight and keeping it off
Activity burns calories. If you burn enough calories, you'll trim a few pounds. Stay active and you'll keep off the weight!
4. Managing stress
Stress not only affects your blood sugar levels, but also your ability to remember other key components like medication. Exercise can relieve stress, but I would always suggest opening your mind to other areas like dance, yoga even meditation. A nice stroll with a friend or pet provides both activity and stress release.
5. Meeting dietary needs and goals
Eating to impact diabetes in the most beneficial way is key. Practice eating several meals of wide variety, including fruit and vegetables, and distributing them every 3-5 hours. Keep the meals low in added sugar and fats and high in fiber.
For people with diabetes, the total amounts of carbohydrates consumed each day must be monitored carefully.
Of the different components of nutrition -- carbohydrates, fats, and proteins -- carbohydrates have the greatest influence on blood sugar levels. The foods recommended for a diet to control blood glucose (or sugar) are good for those with diabetes... and everyone else!
Managing the disease of diabetes is well within our control. Never let the disease define you. While you may be a person who has diabetes, but by considering yourself a diabetic, you allow the disease to take the forefront.
Stay informed and stay ahead the disease.
NOTE: Any exercise or nutrition program being used in conjunction with disease treatment should be recommended or supervised by the client's physician.
Be well.
Alicia
Thursday, September 24, 2009
Tuesday, September 15, 2009
Beating Disease with Whole Fitness
Much of the news on the benefits of diet, fitness and attitude -- what I like to group together under the Whole Fitness umbrella -- focuses on prevention. I am among the first to jump on the wellness benefits bandwagon.
However, many of my clients, as well as much of the general population, don’t come to wellness as prevention first. They often come to the idea of wellness only after a diagnosis of some scary medical condition.
One of the things I focus on with my clients is the benefits of whole fitness even after there has been a diagnosis of disease. There is concrete medical evidence that incorporating whole fitness into the treatment of many diseases can reduce symptoms, impact treatment and improve quality of life.
One particular disease that is very near and dear to me is cancer.
Cancer is the #2 killer of Americans, responsible for over 23% of all deaths and only second to heart disease, according to recent statistics prepared by the American Cancer Society. This year alone, an estimated 1.5 million new cases of cancer will be diagnosed.
How can the whole fitness approach impact cancer treatment?
Studies have found that exercise has positive effects on physical and psychological functioning of cancer patients... even while in treatment. Some of the benefits of adding a whole fitness regimen to cancer treatment are:
• decreased body fat • increased lean muscle mass • decreased nausea and fatigue • improved natural defense mechanisms • improved sense of control • improved mood • improved self-esteem • self reported improved quality of life
Exercise has increasingly been recognized to help people stay with treatment and feel better about their life. Whole fitness can give cancer patients feelings of control and hope. It may even be a way to increase interaction with family and friends.
Any exercise program being used in conjunction with disease treatment should be recommended or supervised by the client's physician.
However, studies and experience continue to show that wellness can be incorporated at any age and any stage.
Be well.
However, many of my clients, as well as much of the general population, don’t come to wellness as prevention first. They often come to the idea of wellness only after a diagnosis of some scary medical condition.
One of the things I focus on with my clients is the benefits of whole fitness even after there has been a diagnosis of disease. There is concrete medical evidence that incorporating whole fitness into the treatment of many diseases can reduce symptoms, impact treatment and improve quality of life.
One particular disease that is very near and dear to me is cancer.
Cancer is the #2 killer of Americans, responsible for over 23% of all deaths and only second to heart disease, according to recent statistics prepared by the American Cancer Society. This year alone, an estimated 1.5 million new cases of cancer will be diagnosed.
How can the whole fitness approach impact cancer treatment?
Studies have found that exercise has positive effects on physical and psychological functioning of cancer patients... even while in treatment. Some of the benefits of adding a whole fitness regimen to cancer treatment are:
• decreased body fat • increased lean muscle mass • decreased nausea and fatigue • improved natural defense mechanisms • improved sense of control • improved mood • improved self-esteem • self reported improved quality of life
Exercise has increasingly been recognized to help people stay with treatment and feel better about their life. Whole fitness can give cancer patients feelings of control and hope. It may even be a way to increase interaction with family and friends.
Any exercise program being used in conjunction with disease treatment should be recommended or supervised by the client's physician.
However, studies and experience continue to show that wellness can be incorporated at any age and any stage.
Be well.
Monday, September 7, 2009
Slow and Steady Wins the Wellness Race
Slow and steady wins the race. It's a very true and important phrase... especially in the wellness arena.
I know there are many grandiose advertisements out there -- catchy come-ons that promise you will "get healthy, lose weight, and drop 5 sizes in 30 days!" The reality is that in order to achieve such a drastic change a drastic change has to be made by you.
For example, if you have never exercised before and commit to 2 hours in the gym every day for 30 days, you will see big differences. However, once the novelty wears off (and it typically will about 4 weeks into your resolution) your everyday life kicks in again.
We soon lose any gains we've made and we become disappointed and discouraged.
With that being said, if you commit to small lifestyle changes you can still get tremendous health and wellness benefits. By leaps and bounds you are far more likely to stick with it.
In Wellness, Attitude is Everything
One of the most import things I can stress to anyone is that many times the difference between people who succeed at achieving wellness and the people who do not is attitude.
Wellness is a state of mind. A lesson I try to teach my clients with diabetes is to move from saying, "I am a diabetic" to "I am a person that has diabetes." The difference? Saying and believing you are a diabetic gives the disease the power -- you end up with a feeling of no control.
Once you have control you can have change.
Physical Activity is a Must
Got 30 minutes a day to spare? That's the length of one sitcom or half a Law & Order episode. It’s also the recommended amount of moderate activity a person needs 5 times a week, according to the American College of Sports Medicine and the American Heart Association.
If you want to streamline, try 20 minutes of vigorous activity just 3 times a week. That too will do the trick.
Strength training twice weekly is also recommended for added benefit.
The beauty of this plan is that you do not need to do all 30 minutes in a single session. Three 10-minute bouts of activity throughout the day is totally acceptable!
Let’s Eat!
I am a big believer of never telling anyone that they can’t have something. Truthfully, it's my experience that if I say no to Oreos, it only makes things worse.
I subscribe to the adage everything in moderation.
What does that mean exactly? Well, it means if you want an Oreo, have an Oreo… but please do not munch your way through an entire row!
Everything in moderation also means incorporating fruits and vegetables whenever you can, cutting back on processed foods and sugars, and filling up on whole grain breads and pastas. Keep red meat to a minimum and spend some more time getting to know lean chicken and fish.
Teach yourself to know what makes a better and more reasonable choice when cravings strike.
Peace of Mind
Total Wellness doesn’t just involve your body; it also involves your mind.
While I am a huge proponent of fitness, I have learned it's important to exercise the mind as well.
Try new things, like yoga, meditation and breathing exercises. The deeper you can relax the better.
One of the leading causes of obesity is stress. Know how to fight it and you will be one giant step closer to your ultimate wellness goals.
Last week, I posted a blog about metabolism. That too contained some of the small steps you can take to make big strides with your health. If you missed it, no worry -- click here and read it now.
I know there are many grandiose advertisements out there -- catchy come-ons that promise you will "get healthy, lose weight, and drop 5 sizes in 30 days!" The reality is that in order to achieve such a drastic change a drastic change has to be made by you.
For example, if you have never exercised before and commit to 2 hours in the gym every day for 30 days, you will see big differences. However, once the novelty wears off (and it typically will about 4 weeks into your resolution) your everyday life kicks in again.
We soon lose any gains we've made and we become disappointed and discouraged.
With that being said, if you commit to small lifestyle changes you can still get tremendous health and wellness benefits. By leaps and bounds you are far more likely to stick with it.
In Wellness, Attitude is Everything
One of the most import things I can stress to anyone is that many times the difference between people who succeed at achieving wellness and the people who do not is attitude.
Wellness is a state of mind. A lesson I try to teach my clients with diabetes is to move from saying, "I am a diabetic" to "I am a person that has diabetes." The difference? Saying and believing you are a diabetic gives the disease the power -- you end up with a feeling of no control.
Once you have control you can have change.
Physical Activity is a Must
Got 30 minutes a day to spare? That's the length of one sitcom or half a Law & Order episode. It’s also the recommended amount of moderate activity a person needs 5 times a week, according to the American College of Sports Medicine and the American Heart Association.
If you want to streamline, try 20 minutes of vigorous activity just 3 times a week. That too will do the trick.
Strength training twice weekly is also recommended for added benefit.
The beauty of this plan is that you do not need to do all 30 minutes in a single session. Three 10-minute bouts of activity throughout the day is totally acceptable!
Let’s Eat!
I am a big believer of never telling anyone that they can’t have something. Truthfully, it's my experience that if I say no to Oreos, it only makes things worse.
I subscribe to the adage everything in moderation.
What does that mean exactly? Well, it means if you want an Oreo, have an Oreo… but please do not munch your way through an entire row!
Everything in moderation also means incorporating fruits and vegetables whenever you can, cutting back on processed foods and sugars, and filling up on whole grain breads and pastas. Keep red meat to a minimum and spend some more time getting to know lean chicken and fish.
Teach yourself to know what makes a better and more reasonable choice when cravings strike.
Peace of Mind
Total Wellness doesn’t just involve your body; it also involves your mind.
While I am a huge proponent of fitness, I have learned it's important to exercise the mind as well.
Try new things, like yoga, meditation and breathing exercises. The deeper you can relax the better.
One of the leading causes of obesity is stress. Know how to fight it and you will be one giant step closer to your ultimate wellness goals.
Last week, I posted a blog about metabolism. That too contained some of the small steps you can take to make big strides with your health. If you missed it, no worry -- click here and read it now.
Saturday, August 22, 2009
The Skinny on Metabolism
As we age our metabolism unfortunately slows down. That's the plain ugly truth.
But what is metabolism? Simply put, metabolism is the process of breaking down proteins, carbohydrates, and fats to yield the energy your body needs to maintain itself.
The rate of your metabolism depends on the interaction between the number of calories you consume, the number of calories you burn while eating and exercising, and the calories you burn based on your individual genetic makeup.
That being said we like to equate metabolism with weight loss. Although we can't turn back the clock -- and believe me I have tried -- there are some really great things we can do to rev up our metabolism!
In Praise of Strength Training
The payoff for all your sweating: Muscle works more efficiently than fat. Strength-training can help boost metabolism by as much as 10 percent in 12 weeks by rebuilding muscle. Even better... each extra pound of muscle you carry can burn up to 50 additional calories just to maintain itself -- and it does so without any extra effort on your part!
Eat Frequently Not Tremendously
Research out of Georgia State University shows that people who eat every 3 to 4 hours have less body fat and faster metabolisms than those who eat only 2 or 3 meals per day.
What’s that mean exactly? It doesn't mean munching mindlessly. You need to make healthy choices that include lean proteins, fiber and iron-enriched foods like wholesome vegetables. We’re not talking family style portions here. These are smaller more proactive meals vs. large meals that are overindulgent. Think about what you are eating before randomly eating it and make it have a point.
Water, Water Everywhere
The body needs lots of water to function properly. If you do not provide enough water the body goes into starvation mode and hoards what it has. This defensive process slows your metabolism.
So what are the recommended amounts for water intake? It's based on your weight as well as things like activity levels and possible medical conditions. A good rule of thumb: Divide your weight in half and drink that many ounces of water a day. Using this equation, a person who weighs 150 pounds would need at least 75 ounces of water daily. Feel Free to Move About The Cabin
Never sit when you can stand and never stand when you can walk.
Making movement choices throughout the day can help burn extra calories and get your metabolism out of a slump. So stop heading in the other direction of the stairs and start heading toward them.
The Surefire Cure For a Sluggish Metabolism...
Sorry... it doesn't exist. If it did one of my clients would have found it. While there are certain foods that can make a temporary minor impact, no food is the cure-all.
Some items of note that have had positive results are beverages that include caffeine. Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism 5-8% which translates into about 98 to 174 calories a day.
A cup of brewed tea can raise your metabolism by 12%, according to one Japanese study. Researchers believe the antioxidant catechins in tea provide the boost.
Genetic predisposition only equates to about 5% of our metabolism rate. That leaves a whopping 95% we have control over. Take charge and get your metabolism revving!
Be well & stay well.
Alicia is an American Council on Exercise Certified Personal Trainer and a Weight & Lifestyle Management consultant. The owner of Evolution Personal Training Inc. in New York is also the author of Oscar & Otis, Fat Fighters. For more information, visit OscarandOtis.com.
But what is metabolism? Simply put, metabolism is the process of breaking down proteins, carbohydrates, and fats to yield the energy your body needs to maintain itself.
The rate of your metabolism depends on the interaction between the number of calories you consume, the number of calories you burn while eating and exercising, and the calories you burn based on your individual genetic makeup.
That being said we like to equate metabolism with weight loss. Although we can't turn back the clock -- and believe me I have tried -- there are some really great things we can do to rev up our metabolism!
In Praise of Strength Training
The payoff for all your sweating: Muscle works more efficiently than fat. Strength-training can help boost metabolism by as much as 10 percent in 12 weeks by rebuilding muscle. Even better... each extra pound of muscle you carry can burn up to 50 additional calories just to maintain itself -- and it does so without any extra effort on your part!
Eat Frequently Not Tremendously
Research out of Georgia State University shows that people who eat every 3 to 4 hours have less body fat and faster metabolisms than those who eat only 2 or 3 meals per day.
What’s that mean exactly? It doesn't mean munching mindlessly. You need to make healthy choices that include lean proteins, fiber and iron-enriched foods like wholesome vegetables. We’re not talking family style portions here. These are smaller more proactive meals vs. large meals that are overindulgent. Think about what you are eating before randomly eating it and make it have a point.
Water, Water Everywhere
The body needs lots of water to function properly. If you do not provide enough water the body goes into starvation mode and hoards what it has. This defensive process slows your metabolism.
So what are the recommended amounts for water intake? It's based on your weight as well as things like activity levels and possible medical conditions. A good rule of thumb: Divide your weight in half and drink that many ounces of water a day. Using this equation, a person who weighs 150 pounds would need at least 75 ounces of water daily. Feel Free to Move About The Cabin
Never sit when you can stand and never stand when you can walk.
Making movement choices throughout the day can help burn extra calories and get your metabolism out of a slump. So stop heading in the other direction of the stairs and start heading toward them.
The Surefire Cure For a Sluggish Metabolism...
Sorry... it doesn't exist. If it did one of my clients would have found it. While there are certain foods that can make a temporary minor impact, no food is the cure-all.
Some items of note that have had positive results are beverages that include caffeine. Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism 5-8% which translates into about 98 to 174 calories a day.
A cup of brewed tea can raise your metabolism by 12%, according to one Japanese study. Researchers believe the antioxidant catechins in tea provide the boost.
Genetic predisposition only equates to about 5% of our metabolism rate. That leaves a whopping 95% we have control over. Take charge and get your metabolism revving!
Be well & stay well.
Alicia is an American Council on Exercise Certified Personal Trainer and a Weight & Lifestyle Management consultant. The owner of Evolution Personal Training Inc. in New York is also the author of Oscar & Otis, Fat Fighters. For more information, visit OscarandOtis.com.
Wednesday, August 12, 2009
Why Woman Need To Lift Weights
Weight training will not leave a woman looking like a muscular freak. When done properly, weight training wll help you slim down, tone up and get healthier!
Check out the 10 reasons you may want to put down that cell phone and pick up a weight.
10 Reasons Women NEED to Lift Weights
by Alicia Kirschenheiter
In the past few years there has been a barrage of information regarding the importance of strength training for woman, yet whenever I have introduced the idea to any of my female personal training clients, all but a few have looked at me like deer in headlights.
In general, women are still convinced that sticking to the cardio machines is the way to go. In this article, I want to address why as woman, we can no longer fear the weight rack.
1. You Will Lose Body Fat.
The average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. Yes I said it, that’s 3.5 pounds. Understand that as lean muscle increases so does your resting metabolism, and in turn you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. Building a higher metabolism is one of the key ingredients to help keep the weight off.
2. You Will Gain Strength Without Bulk.
This is one of my favorite questions: "Will I get big muscles?" Women typically don't gain size from strength training, simply because compared to men we lack the necessary hormones. And ladies let’s make it count! If you are not lifting enough weight to challenge yourself then your efforts may be in vain.
Face it, most of us carry bags that weigh more than the weights we are willing to pick up in the gym! So, do 12-15 repetitions and shoot for at least 2 sets twice a week. Remember by the last repetition you should be what I like to call, "comfortable exhausted," meaning you cannot do another repetition with compromising your form the weight has become too heavy.
3. You Will Reduce Your Risk of Heart Disease.
More important than the first 2 reasons – OUR HEALTH is primary. To the surprise of many women, heart disease is our number one killer. Weight training has been noted to improve cardiovascular health in several ways, including lowering LDL ("bad") cholesterol, increasing HDL ("good") cholesterol and lowering blood pressure. When cardiovascular exercise is added, these benefits are maximized.
4. Reduce the Risk of Cancer.
The American Cancer Society estimates that one-third of all cancer deaths are related to nutrition and physical activity factors. Strength training increases your body’s overall development and efficiency. Need I say more?
5. You Will Reduce Your Risk of Diabetes.
Weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.
6. You Will Reduce Your Risk Of Injury, Back Pain and Arthritis.
Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. Additionally studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.
7. You Will Improve Your Attitude and Fight Depression.
Strength training can reduce clinical depression symptoms successfully. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression. Additionally, woman note feeling more energetic and sleeping better.
8. You Will Be Physically Stronger.
Increasing your strength will make you far less dependent upon others for assistance in daily living. And who doesn’t hate asking for help! Chores will be easier and lifting kids, groceries and laundry will no longer make you feel like you have run the miracle mile. If your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury and frankly exhaustion.
9. It Is Never Too Late To Benefit.
Women at any age can begin strength training. Women in their 70s and 80s have built up significant strength through weight training. My recommendation: Seek a professional before starting to help give you direction, perfect your form and get you on a plan to great improvements.
10. Strength Training Will Help You Reach the Long Lean Look You Desire.
And, more importantly, strength graining will help you keep this long lean look once you reach your goal. Development of muscle tone, definition and decreased body fat are all benefits of adding a strength training routine.
People have asked me why I am so passionate about wellness initiatives. The best answer I can give them is that I am not afraid of dying but I am terrified of being sick. If there are things within our power to stave that off then I believe we should do all we can.
Be well & stay well.
Check out the 10 reasons you may want to put down that cell phone and pick up a weight.
10 Reasons Women NEED to Lift Weights
by Alicia Kirschenheiter
In the past few years there has been a barrage of information regarding the importance of strength training for woman, yet whenever I have introduced the idea to any of my female personal training clients, all but a few have looked at me like deer in headlights.
In general, women are still convinced that sticking to the cardio machines is the way to go. In this article, I want to address why as woman, we can no longer fear the weight rack.
1. You Will Lose Body Fat.
The average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. Yes I said it, that’s 3.5 pounds. Understand that as lean muscle increases so does your resting metabolism, and in turn you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. Building a higher metabolism is one of the key ingredients to help keep the weight off.
2. You Will Gain Strength Without Bulk.
This is one of my favorite questions: "Will I get big muscles?" Women typically don't gain size from strength training, simply because compared to men we lack the necessary hormones. And ladies let’s make it count! If you are not lifting enough weight to challenge yourself then your efforts may be in vain.
Face it, most of us carry bags that weigh more than the weights we are willing to pick up in the gym! So, do 12-15 repetitions and shoot for at least 2 sets twice a week. Remember by the last repetition you should be what I like to call, "comfortable exhausted," meaning you cannot do another repetition with compromising your form the weight has become too heavy.
3. You Will Reduce Your Risk of Heart Disease.
More important than the first 2 reasons – OUR HEALTH is primary. To the surprise of many women, heart disease is our number one killer. Weight training has been noted to improve cardiovascular health in several ways, including lowering LDL ("bad") cholesterol, increasing HDL ("good") cholesterol and lowering blood pressure. When cardiovascular exercise is added, these benefits are maximized.
4. Reduce the Risk of Cancer.
The American Cancer Society estimates that one-third of all cancer deaths are related to nutrition and physical activity factors. Strength training increases your body’s overall development and efficiency. Need I say more?
5. You Will Reduce Your Risk of Diabetes.
Weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.
6. You Will Reduce Your Risk Of Injury, Back Pain and Arthritis.
Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. Additionally studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.
7. You Will Improve Your Attitude and Fight Depression.
Strength training can reduce clinical depression symptoms successfully. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression. Additionally, woman note feeling more energetic and sleeping better.
8. You Will Be Physically Stronger.
Increasing your strength will make you far less dependent upon others for assistance in daily living. And who doesn’t hate asking for help! Chores will be easier and lifting kids, groceries and laundry will no longer make you feel like you have run the miracle mile. If your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury and frankly exhaustion.
9. It Is Never Too Late To Benefit.
Women at any age can begin strength training. Women in their 70s and 80s have built up significant strength through weight training. My recommendation: Seek a professional before starting to help give you direction, perfect your form and get you on a plan to great improvements.
10. Strength Training Will Help You Reach the Long Lean Look You Desire.
And, more importantly, strength graining will help you keep this long lean look once you reach your goal. Development of muscle tone, definition and decreased body fat are all benefits of adding a strength training routine.
People have asked me why I am so passionate about wellness initiatives. The best answer I can give them is that I am not afraid of dying but I am terrified of being sick. If there are things within our power to stave that off then I believe we should do all we can.
Be well & stay well.
Saturday, August 1, 2009
Evolution Top 5 Diet Myths
Evolutions Top Five Diet Myths on Diettogo.com
The Top 5 Diet Myths
The word "diet" in and of itself has become a bad word. In truth, the word diet very simply means what we consume. With that being said, there are so many weight loss diets, tips, secrets, potions, programs and surefire concoctions out there that it’s hard to know when something may genuinely aid weight loss or is truly wishful thinking.
Here are some of my top great “diet” myths.
#1 Weight Loss is Complex
As my mom, and probably everyone else’s mom, has told them – “If something looks too good to be true, then it probably is.” Weight loss is not rocket science or akin to splitting the atom. Never let anyone tell you that it is this complex formula that can only be understood by some individuals on the 4th day of every month and only when the moon is full.
The true hard fact is that weight loss is only achieved in two ways: By consuming less (food, calorie containing beverages, etc.) or by outputting more (increased activity and exercise). That’s it.
Standing on your left foot while eating lemons will not make you lose 5 pounds overnight; jumping up and down before bed will not shake 3 pounds loose. You've got to eat less and or be more active. That’s the big secret!
#2 Everyone Can Be The Biggest Loser
Where to start… Although The Biggest Loser is a great show and I too am a fan (love Jillian), every person who needs to lose weight cannot drop 40 pounds in a week. The people on these shows have access to all sorts of things the average Joe does not.
Keep in perspective that the contestants give up their lives (their jobs, their families their hobbies) and do nothing but train, exercise and participate in some sort of activity for a good part of all hours of the day, every day… no exception. Not to mention the dietary changes that are instilled by on-site and on-call dietitians, nutritionists and countless other professionals.
The professional recommended weight loss for individuals is between 1-2 pounds per week. Not nearly as riveting as 40 pounds I know, and far less exciting to watch, but given that most of us cannot vacate our lives for 3 months to become healthier, much more doable.
#3 You Will Never Need Math in Your Life
Remember when you were in grammar school and you thought, “Oh c’mon, I am never going to use this stuff…” Well it’s true, you will need basic math to lose weight and here’s why.
Weight loss equates to calorie expenditure or reduction (see myth #1). Basically, in order to lose 1 pound of weight, you will need to cut back or expend 3,500 additional calories.
So here’s where the math comes in. You will need to assess how many calories you are consuming daily using your products dietary guidelines.
My suggestion is to chart your food for no less than 1 week. Write everything down you consume and then calculate the calories associated. Make no changes for the first week. After that then you can look at where you can make changes objectively.
For example, if I consume 3,300 calories a day and want to lose 5 pounds in 1 month then I need to reduce my calories by 750 each day. (3,300 calories consumed each day x 7 days = 23,100 calories consumed in 1 week. Remember 3,500 calories is needed to lose 1 pound per week so I need 5,250 in caloric deficit to lose 1.5 pounds; 5,250/7 days = 750. 3,300, what I was eating – 750, either through less caloric intake or more activity = a new total of 2,550 calories allowed per day.)
Basic math I know, but there are numerous calorie counting calculators you can find online to help. Once you get the hang of it, you will make your old math teacher proud.
#4 Weight Loss Programs Guarantee Results
All diet plans are not bad per se. In fact, I do believe that diet plans will help you lose weight... if you follow them. Which diet plan you follow is truly a matter of preference. Of course we hope you put your trust in Diet-to-Go.
My issue with diet plans “guaranteeing” weight loss is not 100% accurate. Anyone can lose weight on a diet plan. The KEY is to then keep the weight off and truthfully most diet plans are not interested in that portion of your success. For many diet plan companies, it’s far better to have a repeat customer than one who has moved on to an independent healthy lifestyle.
If your diet plan teaches you nothing while you are on it about making better healthier dietary choices once you have reached your goal, most likely you will regain the weight you have lost. You have, in essence, learned nothing. Someone else told you when to eat, what to eat and perhaps even provided the food to you without any explanation of how this is different from what you were eating or how to incorporate these types of food once your “diet” is over.
Let’s face it, no one can diet forever.
#5 By Diet Alone, I Can Lose Weight & Keep it Off!
I hate to say this, but statistically, no.
Go back to the 3,500 calorie rule. Once you have lost the weight by reducing or outputting 750 calories a day and you reach your goal weight, then what... how will you keep it off? If you go back to your old ways, then you will regain the weight.
Exercise is the key to keeping it off. People who exercise regularly not only lose weight faster, but they are more successful at keeping it off. Exercise will help increase your metabolism for the long haul and help make your body a more efficient machine.
So when you slip (and we all do) it’s a slip and not a cliff dive.
Most importantly, exercise can be as easy as walking, but remember in order for it to make an impact it has to be more of, or more difficult than what you were doing before. So, if you were walking a half hour every night and your weight stayed the same, then you will either need to make the walk more difficult (inclines, faster pace) or increase the duration (amount of time ex 45 minutes).
Remember the key to totoal wellness is DIET, FITNESS and ATTITUDE. You can achieve your goals.
The Top 5 Diet Myths
The word "diet" in and of itself has become a bad word. In truth, the word diet very simply means what we consume. With that being said, there are so many weight loss diets, tips, secrets, potions, programs and surefire concoctions out there that it’s hard to know when something may genuinely aid weight loss or is truly wishful thinking.
Here are some of my top great “diet” myths.
#1 Weight Loss is Complex
As my mom, and probably everyone else’s mom, has told them – “If something looks too good to be true, then it probably is.” Weight loss is not rocket science or akin to splitting the atom. Never let anyone tell you that it is this complex formula that can only be understood by some individuals on the 4th day of every month and only when the moon is full.
The true hard fact is that weight loss is only achieved in two ways: By consuming less (food, calorie containing beverages, etc.) or by outputting more (increased activity and exercise). That’s it.
Standing on your left foot while eating lemons will not make you lose 5 pounds overnight; jumping up and down before bed will not shake 3 pounds loose. You've got to eat less and or be more active. That’s the big secret!
#2 Everyone Can Be The Biggest Loser
Where to start… Although The Biggest Loser is a great show and I too am a fan (love Jillian), every person who needs to lose weight cannot drop 40 pounds in a week. The people on these shows have access to all sorts of things the average Joe does not.
Keep in perspective that the contestants give up their lives (their jobs, their families their hobbies) and do nothing but train, exercise and participate in some sort of activity for a good part of all hours of the day, every day… no exception. Not to mention the dietary changes that are instilled by on-site and on-call dietitians, nutritionists and countless other professionals.
The professional recommended weight loss for individuals is between 1-2 pounds per week. Not nearly as riveting as 40 pounds I know, and far less exciting to watch, but given that most of us cannot vacate our lives for 3 months to become healthier, much more doable.
#3 You Will Never Need Math in Your Life
Remember when you were in grammar school and you thought, “Oh c’mon, I am never going to use this stuff…” Well it’s true, you will need basic math to lose weight and here’s why.
Weight loss equates to calorie expenditure or reduction (see myth #1). Basically, in order to lose 1 pound of weight, you will need to cut back or expend 3,500 additional calories.
So here’s where the math comes in. You will need to assess how many calories you are consuming daily using your products dietary guidelines.
My suggestion is to chart your food for no less than 1 week. Write everything down you consume and then calculate the calories associated. Make no changes for the first week. After that then you can look at where you can make changes objectively.
For example, if I consume 3,300 calories a day and want to lose 5 pounds in 1 month then I need to reduce my calories by 750 each day. (3,300 calories consumed each day x 7 days = 23,100 calories consumed in 1 week. Remember 3,500 calories is needed to lose 1 pound per week so I need 5,250 in caloric deficit to lose 1.5 pounds; 5,250/7 days = 750. 3,300, what I was eating – 750, either through less caloric intake or more activity = a new total of 2,550 calories allowed per day.)
Basic math I know, but there are numerous calorie counting calculators you can find online to help. Once you get the hang of it, you will make your old math teacher proud.
#4 Weight Loss Programs Guarantee Results
All diet plans are not bad per se. In fact, I do believe that diet plans will help you lose weight... if you follow them. Which diet plan you follow is truly a matter of preference. Of course we hope you put your trust in Diet-to-Go.
My issue with diet plans “guaranteeing” weight loss is not 100% accurate. Anyone can lose weight on a diet plan. The KEY is to then keep the weight off and truthfully most diet plans are not interested in that portion of your success. For many diet plan companies, it’s far better to have a repeat customer than one who has moved on to an independent healthy lifestyle.
If your diet plan teaches you nothing while you are on it about making better healthier dietary choices once you have reached your goal, most likely you will regain the weight you have lost. You have, in essence, learned nothing. Someone else told you when to eat, what to eat and perhaps even provided the food to you without any explanation of how this is different from what you were eating or how to incorporate these types of food once your “diet” is over.
Let’s face it, no one can diet forever.
#5 By Diet Alone, I Can Lose Weight & Keep it Off!
I hate to say this, but statistically, no.
Go back to the 3,500 calorie rule. Once you have lost the weight by reducing or outputting 750 calories a day and you reach your goal weight, then what... how will you keep it off? If you go back to your old ways, then you will regain the weight.
Exercise is the key to keeping it off. People who exercise regularly not only lose weight faster, but they are more successful at keeping it off. Exercise will help increase your metabolism for the long haul and help make your body a more efficient machine.
So when you slip (and we all do) it’s a slip and not a cliff dive.
Most importantly, exercise can be as easy as walking, but remember in order for it to make an impact it has to be more of, or more difficult than what you were doing before. So, if you were walking a half hour every night and your weight stayed the same, then you will either need to make the walk more difficult (inclines, faster pace) or increase the duration (amount of time ex 45 minutes).
Remember the key to totoal wellness is DIET, FITNESS and ATTITUDE. You can achieve your goals.
Thursday, February 12, 2009
Healthy Lifestyle Choices for Kids
Hello...I am an ACE certified Personal Trainer and the newly published author of Oscar and Otis - Fat Fighters, a healthy lifestyle book for kids. I would love to get opinions, reviews and thoughts about the topic. Please visit the site @ www.oscarandotis.com
Thanks
Alicia K
www.dailyevolution.com
Thanks
Alicia K
www.dailyevolution.com
Subscribe to:
Posts (Atom)