Archive for September, 2009

FITNESS TIPS

Tuesday, September 29th, 2009

 

                                                FITNESS TIPS

 

While trying to stay on a lifestyle of fitness, it is always good to have some tips to remember and help us through the process since it is so very easy to slip.  Not that little slips are bad, but they can lead to landslide falls if we don’t watch it!  So, here are some practical tips that will help you keep on track.

#1.  Place your food on pretty dishes.  Since you are trying to eat healthy, it is more enjoyable this way instead of eating on a paper plate.  Prepare foods elegantly, and try different recipes.

#2.  No food is off limits.  Use portion control.  For quick weight loss, eat half of what you normally would, and then eat the other half in a couple of hours.

#3.  Drink a glass of water before eating.

#4.  Treat yourself after a successful week with something special such as a facial, manicure, new dress, ect.  Try not to use food as a reward. (And never teach this to your children).

#5.  If you over indulge one day, under indulge for the next 2 days.  Cut those calories back.

#6.  Light candles, play relaxful music, and read fitness magazines. 

#7.  Buy a cute item of clothing in the size you wish to be in.  Try it on once a week.

#8.  Change up your exercise routine to avoid boredom.

#9.  Spend time in the health food and produce sections in the grocery store and try something new. 

#10.  If you think you need to give up one of your favorite foods, but you keep failing, don’t give it up.  Cut your portion, then try to skip one day without it.  Pretty soon it will become a habit. 

Ok, there’s 10 tips and I have plenty more but no more room to write!  And you readers can e-mail me on my website with your special tips and I will share them in upcoming articles!

 

Laurie Jones

Offering in home personal fitness training

Lauriesimplyfit.com    370-8228

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HOW DO WE BURN THE MOST CALORIES AND AVOID BOREDOM DURING CARDIO WORKOUTS?

Thursday, September 17th, 2009

 

It’s time for our cardio workout, and here comes the mental fight.  One side of our brain is saying “Oh no.. Not again.  I’m so bored with this!,”  while the other side is saying “yes, but remember all those fries you ate?  Better get on with it…quit thinking.   Just do it”.  I have been doing this along time and this fight in the brain still comes to me.  My clients have said to me that I just “love” to exercise.  Truth be told?  I can think of LOTS of things I would rather be doing.  It’s not the exercise I love, but the results.  I feel good and my jeans fit.

So how do we combat this boredom thing and burn more calories during cardio?  This is done with interval training.  You can use steady paced cardio with interval change-ups.    What you are looking to accomplish is varying your heart rate throughout your workout which will burn more calories.  Remember the main objective of cardio workouts are calorie burn and strengthening your heart.  (And other stuff). 

Ok, so how do you do this workout?  First of all, you do not have to do it every day, but you certainly could if you want to.  If you don’t, then try to do it every other workout.  Let’s say your cardio is out door running.  Go your regular route and run at your regular pace.  Pick a starting place and then run faster than your regular pace.  You can either count (like 1-60) or pick a designation, like a tree you see up the road.  Run to the tree or the number you picked, and then bring it down to your regular pace.  Repeat what you just did using a regular pace, and then do it again with a run.  This can be done on all cardio workouts and machines.  What this does is raises your heart rate, and then lowers it instead of having a steady rate the whole workout.  It also strengthens your muscles up, and you will get done much faster.  Since it is hard work for short times, it does not over whelm you.  And, you will feel proud of yourself thinking you are one strong ox of a person! 

Laurie Jones offering in home personal fitness training

Lauriesimplyfit.com   370-8228

Posted in Exercise and Training | No Comments »

Protein

Thursday, September 3rd, 2009

In my last article, I wrote about the importance of making sure we are taking in enough protein in our diets.  Carbohydrates are needed on the same level.  If you take in much more protein than carbs you tend to tire easily, not having energy.  The problem I see, at least with women, is that they are not balancing protein to carbs.  They are eating more carbs to their protein.  For example, if you sit down and eat a yogurt and a piece of fruit for a meal, your carbohydrate to protein ratio is much higher.  The yogurt and fruit is good for you, but you are going to get hungrier much quicker by not adding protein.  Carbs are sugar and your body is going to burn it up quick.  The protein helps to control your appetite.  Fat does the same thing.  The problem with fat is it carries 9 calories per gram which is double plus one over carbs or protein.  That is why “fat” is so much more fattening. 

People usually choose carbs because they are low in calories.  (Now we are not talking about chips, breads and processed foods).  When someone is on a low fat diet they choose a lot of fruits, yogurts, and foods that are low in fat.  When you choose a low fat food the fat has been limited, and you will defiantly have hunger pains come upon you much quicker.  Be aware of this.

When trying to loose weight one of the secrets of being successful is to feel satisfied.  This is one reason the Atkins’s diet has been so successful for people.  The diet steers you away from Carbs such as breads, pastas, and even veggies that have higher glycemic levels such as potatoes, carrots, corn and peas.   Instead you are granted foods high in protein and fat such as meats, bacon, sour cream, high fat dressing, cheese, ECT which makes you feel full.  The problem I have with this diet is health reasons.  There is no way all of that fat can be good for you.  One of my clients in my spin class ate too much cheese one day before class.  She will not do that again cuz it made her feel sluggish.  She has been working out and eating much better, so the fat in the cheese affected her.  Now a limited amount would have probably been ok.  Obviously she ate a little too much!  The same happened with me the other day.  I don’t eat that much fat, and I ate a huge handful of peanuts cuz I was so hungry and they were in my desk at work.  Shortly after that my hunger was gone replaced by a stomach ache!  I took in too much fat for what my body is used to.     

Fat loss and eating healthy are common sense.  Cut your portions back so you feel comfortable, not stuffed.  Eat foods that are clean and natural.  And don’t forget to move your body!  Exercise those bones and muscles!

 

Laurie Jones

Offering in home personal or group training

Lauriesimplyfit.com  370-8228

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Posted in Diet and Nutrition | No Comments »