Fitness Advantage Tip of the Day 8/25/09

Now that summer's winding down, many folks are looking to get rid of the ice cream-beer-barbecue pounds that crept on over the past couple of months. Here are some tips to help:

1. Eat Healthier Fats -the latest research shows that it’s not so much fat itself that is the problem when it comes to health and weight loss, but the kind of fat. In general, avoid trans fats, which are found in many junk foods, margarine, partially hydrogenated vegetable oils and commercial sweets such as cakes, cookies and donuts (you can find healthier, organic versions of these products).

Saturated fats, which are found in animal products are fine to eat in small quantities, especially if they are natural or organic.

Monounsaturated and polyunsaturated fats that are now called “healthy fats” contain essential fatty acids, especially Omega-3. These are found in almonds and other nuts, avocados, coconut and olive oils and flaxseed oil.

2. Exercise Intelligently - Find a routine that works for you and be consistent. Beachbody products are great for recognizing that everyone has different needs and desires when it comes to exercise. Send me an email and I'd love to help you figure out what will work best for you.

3. Pay Attention to What You Drink -beverage consumption can be at least as important as food when it comes to your weight. The best thing to drink is pure water. After that, stick to green tea, which has antioxidants that may help with weight loss, herbal teas and pure juices in moderation (many juices like apple are healthy, but contain lots of sugar; even natural sugar can be fattening in large quantities).

Avoid soda as much as possible, even diet sodas –most artificial sweeteners have potential health risks. One glass of wine or beer every day is fine for most people and may actually have health benefits. Beyond this, however, alcohol can be fattening, can contribute to other health problems and can also weaken our resolve to avoid fattening foods (ever have a couple of glasses of wine and then find yourself completely going overboard on appetizers or dessert? You know what I mean).

4. Get Some Sleep! -while we all know that you need exercise to lose weight, oddly enough, sleep can also help. Recent research has shown a correlation between sleep deprivation and obesity. Apparently lack of sleep causes an imbalance in the body which inhibits the burning of fat. So if you have sleeping problems, you should address this. Regular exercise can help with this. Avoid caffeine or stimulants beyond the mid-afternoon. Certain herbal teas, such as chamomile and skullcap can also help with sleep.

5. Reduce Stress -stress also makes it difficult to lose weight. This is probably related to the issue of sleep deprivation contributing to obesity. While we tend to think of sleep and relaxation as the opposite of what we need to lose weight, the fact is we need b oth activity and rest to be at our best and for our body to burn fat. So we don’t only need to get enough sleep, but we also need to be able to deal with stress throughout the day. If you have a problem with stress, try yoga or meditation. These also teach proper breathing, which is crucial for overall health, stress reduction and losing weight.

6. Try tracking your food intake - even for a couple of days. Write down everything you eat and drink including little bites and tastes. You might be surprised at the number of calories you're taking in. If you don't want to write everything down, there are a number of free on-line trackers that will automatically calculate the nutrients in your foods. Fitday and Sparkpeople are two good options.

Exercise Not Important to Weightloss?

I'm sure many of you have heard the results of this study, which too often have been edited down to "Exercise is not important". The article makes a lot of good points. I was a great example of how you can exercise all you want and still carry around extra pounds. I gained weight while training for my first marathon and no, it wasn't all muscle.

Let's take an example: a 150-pound person will burn around 100 calories/mile, whether walking, running, crawling, skipping, whatever. So, if like many folks, you go out and jog 3 miles you've burned about 300 calories. Not bad, right? The problem is that 300 calories is the amount in a couple of cans of soda, an average protein bar, or 1/2 cup of coffee ice cream (and really, who stops at 1/2 cup). So, will exercise alone lead to weight loss? Not likely, but here are my top 5 reasons to exercise anyway:


1. It's great for managing stress.
We are all way too stressed out. Really. Want to feel better? Get out there and sweat. Works every time.

2. It's a great social outlet.
Some of my best friends are the women I run with. We solve all the world's problems during our long Sunday runs. It's a blast -- and a lot healthier than going out for drinks! (Not that I would suggest that one should never go out for drinks).

3. It's empowering.
Ever have one of those days where you're lacking a little confidence? Knock out some push ups. Flex your hard-earned muscles. Or go for a walk or run in the rain while everyone drives by you with their Venti Frappuccino's. Sometimes it's nice to feel a little smug...

4. There are other health benefits -- it's not all about losing weight!
While you may not drop those last 10 pounds automatically from exercise alone, but the benefits are enormous -- lower blood pressure, lower bad cholesterol and higher good cholesterol, increased energy, deeper sleep, increased heart capacity, and on and on.

5. It does help manage weight.
Can you out-eat your workout? Of course! BUT, exercise still does burn calories and importantly, it makes you feel good -- so maybe you'll be less likely to over-indulge in ice cream later.

So -- no more excuses! Go get your workout on!

Fitness Advantage Tip of the Day 8/24/09

Ditch the car. If you have errands to run, and your destination is within two miles from home, walk or bike to get there. Enjoy the great outdoors and slower pace while you mix fitness and function. An added bonus? Get some Vitamin D from the exposure to sunlight. Vitamin D has many benefits including contributing to joint and bone health by helping the body absorb calcium. But what's very cool is that Researchers at the University of Minnesota found that Vitamin D levels in the body at the start of a low-calorie diet predicted weight loss success, suggesting a possible role for vitamin D in weight loss. So get outside!

I've been pretty active all my life. I played national level softball and competitive volleyball from a very young age and discovered a love of running while in my late teens. While in my 20's I became a certified trainer and taught step class (it was the 90's!!) Unfortunately, I also discovered an ability to out-eat any level of training, even while running 50 miles per week training for marathons! (Key learning: no matter how many miles you run, handfuls of M&M's and mini-Heath bars will cause you to gain weight!). While I've never been obese, I have decided that now is the time to get "super fit" once and for all, building muscle and improving my flexibility (I'm doing yoga!!) while continuing to train for marathons. Beachbody products appealed to me because they focus on exactly what everyone needs -- a variety of well rounded workouts that focus on strength, cardio, and flexibility. No false promises, just results through hard work. I chose P90X to start and have been blown away by the results. I have muscles I've never seen before, and my strength and flexibility has resulted in significantly improved and pain-free running!

Besides being an Independent Beachbody Coach, I'm also studying to become a Certified Strength and Conditioning Specialist with the National Strength and Conditioning Association so that I can train people and teams in my area to maximize their performance through improved physical fitness and nutrition. I'm extremely excited to share my experiences and help to motivate others as we all move through this journey.

Follow me as I workout with Beachbody products, train for the Santa Barbara Marathon Demeber 7th, 2009, study for my CSCS (I have a MASSIVE textbook! yikes!) and attempt to keep my sanity while managing family life with my husband and two kids!