Visalia Times Delta Get Fit Columns
FEBRUARY 05, 2007
Getting Started
I am so excited about helping The Visalia-Times Delta with
the Getting fit program. The groups that
took on the challenge deserve a big round of applause. So far the teams are doing an excellent job
keeping each other motivated. The
biggest key to each team’s success is setting goals that are attainable. By setting attainable goals it will keep each
team member motivated, and give everyone a sense of accomplishment. Some of the teams have shown a greater
commitment to their health and fitness then the others, and their results are
showing it. Each team has different
reasons for wanting to get fit. Two of
the team members from Salon de Maria have personal goals that they are striving
for. Team Tulare Western has great team
moral, and are keeping getting fit fun. The
getting fit teams still have a way to go before there challenge is complete; if
they continue to keep each other accountable, and work hard it will pay off.
Here
are three helpful tips for the teams to increase their results, drop pounds,
and inches. 1. Spread your meals out:
try to eat 3 meals and 2 snacks everyday. This keeps your blood sugar levels
even, and helps to avoid overeating. There are 3500 calories in one pound of
fat, if you can burn 500 more calories then you consume everyday of the week,
you will lose a pound a week.
2. Take advantage of every opportunity
to exercise. Use your lunch break to get
in a quick walk. You can burn an extra 150-300 calories a day doing this.
3. Preplan all of your meals. When you are
prepared you make healthier food choices, and don't just fly by the seat of
your pants and go through whatever fast food restaurant is closest.
Getting Fit program contestants keep
up the good work. Be consistent and
diligent, and you will reach your fitness goals.
March 05, 2005
Mix up Your Routine
Were almost halfway thru with The Visalia Times Delta
Getting Fit competition, and I have seen some great results. For those teams that have been dedicated and
working hard, keep up the good work. For the teams that have fallen behind,
don’t give up hope. You still have plenty of time to improve your results and
lose those unwanted pounds.
Starting in on month number three the teams can start to get
tired of the same old routine. If you’re
not getting the results you did at the beginning of your fitness plan, look to
mix it up a little. Your body is a very adaptive machine, and it quickly adjusts
to the stress of a regular workout routine. This is why you should cycle your
workouts every 8-12 weeks, for optimal results. In order to keep getting
consistent results from all of your hard work, look to increase the intensity,
duration, and difficulty. For example, with
your cardiovascular training if you walk on a treadmill increase your speed and
grade, or try another piece of cardiovascular equipment. With your weight training routine increase
the weight amount, and try different exercises to isolate specific muscles. Avoid the pitfalls of doing the same workout
routine every week; this usually leads to a burn out.
Along with mixing up your workout routine, here are 3 more
tips to boost your results.
1. Set realistic goals: Write down specific
short- term goals and aim for them. For example if you want to lose 20 pound
break it down into 5 pound increments.
2. Drink lots of water: Drink at least four 16oz. glasses of ice
water a day, and you will burn an extra 100 calories a day. Water is a natural fat burner and has several
other health benefits like healthier skin, improved energy, and it helps to
remove toxins from the body.
3. The three hour rule: If you are going to be very active after a
meal, then feel free to eat more calories. But, if you are going to be
sedentary, consume fewer calories.
Always think about what you will be doing up to three hours after you
eat.
Keep up the
good work teams; I am looking forward to some awesome results next month.
April 02, 2007
Why
Everyone Should Incorporate Resistance Training into Their Fitness Routine
Throughout the Get Fit Challenge, I have been asking each
contestant if they have been incorporating resistance training into their
fitness routine. The reason I ask is
because there body fat percentage would show significant improvement if they
are. I am going to discuss several
reasons why everyone should train with resistance, and debunk several myths
associated with lifting weights. Resistance training is exercising to increase
your muscular strength and muscular endurance by lifting weights repetitively
with free weights, weight machines, or bands.
There are many reasons why everyone should incorporate resistance
training into their fitness routine. Here is a short list of the positives to
weight training. It helps to improve your physique, makes you physically
stronger, and improves your posture. Along with the visual effects of weight
training here is a list of additional benefits.
After all of the
benefits I listed for resistance training, you may wonder why more people don’t
use it in their fitness plans or to lose weight. There are many myths and
mystery surrounding resistance training that hold people back from
incorporating it into their daily exercise plan. I am going to review several of the myths and
debunk them for you.
Myth #1: (Women) I will
get big and bulky.
Truth #1: A major factor
in massive muscle growth is testosterone.
Naturally women do not have as much testosterone as men to produce bulky
muscles.
Myth #2: I don’t want to build muscle because if I stop it will
turn to fat.
Truth
#2: Muscle
and fat are two different types of tissue, so muscle cannot turn to fat.
Others
reasons that people do not do resistance training are because they do not know
how, they are afraid of getting injured, or they are intimidated. These are all valid fears; when ever you are
thinking about incorporating resistance training into your routine seek out the
help of a fitness professional. Remember
the benefits of resistance training are worth the long walk from the cardio
equipment into unfamiliar territory at the gym.
May 07, 2007
Lose
That Last Five Pounds
Are you leaving out one of
the main cornerstones for optimal health and fitness?
Often, when we put together
a fitness plan, we leave out part of the equation. Some people will only do
weight training, others just aerobics, and some only diet.
But
for optimal health and wellness, you need to be well rounded in all three
areas. If you are doing a good job at combining all three and still are not
getting the results you want, I may have the key to help you lose those extra
pounds.
The missing ingredient that
I see most with clients struggling to lose those stubborn extra pounds is inconsistency
in their eating patterns. I ask them, "How often do you eat each
day?" The most frequent answer is two to three times.
Most of us are fooled into
thinking that in order to lose weight, we should eat as little as possible.
This is simply not true.
Here is the problem with
going for an extended period without eating: Your body thinks you are starving,
and, as a result, your metabolism slows down to conserve energy. When you do
eat, the food is stored as fat.
Want to lose fat? Eat four
to six small meals a day to kick your metabolism into high gear. Eating smaller
meals throughout the day forces your body to burn calories all day long, and
the results are amazing.
When you begin to eat in a
"grazing" fashion, your body will respond by dropping unwanted
pounds.
Still, there is always
resistance from clients when I tell them they need to eat more frequently. Here
are some of the excuses I get.
1. "I don't have the
time."
Now you and I both know
that, no matter how stressful or demanding your job is, you can still find five
minutes every few hours for a snack. The issue here is not that you don't have
the time — it is that you just aren't making it.
2. "I tried it and it
didn't work."
I simply don't believe it.
There is no way that you really tried it and it didn't work. Try it again with
my foolproof plan (below).
3. "I forget to
eat."
The key here is to be as
organized as possible. Think ahead and pack small meals so that they are ready
to go. With a little effort, you will be eating every few hours like clockwork.
The
foolproof plan
· Eat small, nutritious meals every three hours
throughout the day. Eat your first within 30 minutes of waking.
· Make sure that each meal contains quality
protein, complex carbohydrates, monounsaturated fats and fiber.
· Remember that your goal is to eat more often,
not more calories each day.
· Keep a food log. Write down what you eat when
you eat it, and take time to review your progress.
· What should you eat? Whole grains, fresh fruits,
lean protein and veggies. I encourage you to use this powerful weight-loss
strategy in your quest for a fit and healthful lifestyle. You won't be
disappointed.
June 02, 2007
Time + Consistency = Results
Six months into the get fit
challenge, hopefully you’re not burned out on exercise. We all know that get fit quick schemes,
pills, and lotions don’t work. The only
way to lose weight, gain muscle, and have lasting results is to be consistent
with a regular workout routine. Make
health and fitness a lifestyle, and not a passing fad.
For a lot of my clients exercise is not one of their favorite activities, yet
they tough it out because they know it is good for them. Many of my clients have changed their
attitudes about exercise, and it may be time to change your as well. If you go
into it telling yourself how much you hate it and how you wish that you were
doing something else instead, chances are you won't enjoy it. I don't know
about you, but I don't often do things I don't enjoy. It is time to open your
mind to the possibility that you can enjoy exercise. In fact, when done
correctly, exercise is an enjoyable experience.
Don’t write off exercise because of one bad experience, try everything until
you find something that makes you happy.
The truth of the matter is that there are many different forms of
exercises that will give you the results that you want. If don't like the large
gyms? Then find a Personal training studio or semi –private gym. If don't like
running? Try incorporating a brisk walk or bike ride. Don't have the time?
There are time friendly exercise routines like kettlebell training that combine
resistance training and cardiovascular training in one workout.
Time + Consistency = results.
Remember to find and exercise routine that you enjoy, and that excites
you. Everyone needs help along the way
so find a workout partner or fitness professional that will hold you
accountable. Exercise should just be a
regular part of your day, like brushing your teeth. No more excuses, choose today to be healthier
and fitter, the benefits will last you a lifetime.
I hope you enjoyed the Get Fit Columns;
I am here to aid and assist you with all of your Fitness needs. Call me today to setup a complimentary
training session: (559)636-3488