Plan A Workout As Part Of Your Day
You know you’re going to shower, right? And at some point, you will
forage for food. Same holds true for exercise–schedule it in so you
don’t question its existence on your calendar. It’s just there, much
like your 3 PM meetings and your OkCupid dates.
Have a hard time sticking to something that doesn’t _have_ to be done?
Try these additional tips to help you plug a little workout into your
* Pack a gym bag. Have your clothes ready to go…one less reason to
not follow through.
* Have a light snack. Try a half a banana or pita before your workout
(so you’re not starving). This will keep you going and not make you
* Go to be a early. Your mama told you so for good reason. You’ll feel
better throughout the day and wont struggle when it comes time to hit
* Make friends. Accountability is the surest way to stay on track. Set
regular gym dates with a friend, or get to know another gym-goer who you
know will be looking for you.
Invest In Good Workout Clothes
Research shows that when you feel confident in your appearance, it
translates directly to your performance. Just like the favorite pair of
jeans that made you feel comfortable and sexy at the same time. When you
are wearing clothes that not only make you feel better, but are also
good for your health, you are more likely to be motivated to workout
So go on, get yourself a new set of kicks or pair of gym pants. When you
feel like a boss, you’ll dominate the gym and those pounds you’re trying
Choose Your Friends Wisely
There is plenty of evidence that suggest that we are often times the
average of the people we spend the most time with. Be sure to cultivate
friendships with people who are interested in being active, fit or
trying to lose weight also. If the friends you have now don’t support
the lifestyle you are trying to achieve, it may be time to add some new
people to boost your average.
Check out these common pros and cons of working out with a friend.
1. Making gym time more social helps boost the fun factor, and time
doesn’t drag as much as it can when you’re solo.
2. If you have a regular plan to meet up at lunch or after work, you’ll
be less likely to bag it-you don’t want to come off as a slacker or
leave her on her own to get hit on by creepers in the weight room,
3. Make sure your friend and you are more or less at the same fitness
level, so you can motivate each other. If you are more accomplished than
your friend, you may feel bad and end up ditching your goals anyway.
4. Think about your personality and the kind of environment where you do
your best work. If you kick butt in a team situation, a workout buddy
will do you well. But if you’re more the solo type who only gets going
after hours when you’re alone and sans distractions, that might be your
ideal workout situation.
It sounds obvious, but many people feel that exercise is a chore
instead of something beneficial like taking vitamins.
Think of exercise as your time to release your pent-up energy, and have
fun with it! Whether you try a hip-hop dance class, schedule a run with
friends, or make a new playlist that you can’t wait to use at the gym,
it’s all about seeing fitness as a fun way to spend your time-not a
drag. Actually enjoying your fit lifestyle is what will help you keep
with it, long after your fitness challenges are a distant vision in the
rear view mirror.
Many are calling sitting the new smoking as an increasing amount of
research shows that the more time you log planted in a chair, the higher
your risk of suffering from from obesity, heart disease, and diabetes
(which is why some people have started warning about the danger of
“sitting disease”). Even scarier, this holds true whether you work out
regularly or not.
Not sure how to avoid sitting at your job? Try these small changes to
help stave off the potential hazards of a sedentary life:
1. Ask for a desk you can use while standing. If your boss doesn’t go
for it, stand up to take phone calls or swap your chair for a stability
2. Use the restroom farthest from your office, and drink extra water to
stay hydrated and increase your number of trips to the loo.
3. Send your documents to a printer on another floor or on the other
side of the office.
4. Create a screen saver that reminds you to stand up and stretch.
5. If you commute via bus or train, pace up and down the platform or
sidewalk while you wait for your ride.
Drink Only In Moderation
If you’re anything like most Americans, you’re probably not that
concerned about blowing this one off sometimes (see: birthdays,
post-breakups, the holidays, regular happy hours, etc.). But here’s why
you shouldn’t exceed the U.S. dietary health guidelines to consume no
more than seven drinks a week and no more than three in one day:
Regularly throwing back more than that can lead to both minor health
issues like low energy and blotchy skin and major problems like strokes
and certain cancers.
The alcohol facts are sobering. Per a July 2012 Gallup poll, 44 percent
of Americans drink alcohol regularly, and 22 percent admit they
sometimes imbibe more than they should.
How to know if you’re drinking too much? These few guidelines will help
keep your tab in check.
1. Keep a mental tally as you go about your week. U.S. dietary health
guidelines that state women should sip no more than seven drinks a week
and no more than three on any given day.
2. If you are in a setting where you are nearing your alcohol
threshold, try to keep it under the legal limit. There are plenty of
apps and other tools to test your BAC levels. Use them and help avoid
the hangover tomorrow.
3. Cut yourself off. The best way to protect yourself while still
enjoying a tipple or two is to get real about how much you’re sucking
down. Start by keeping a paper or digital drink diary (via apps such as
DrinkTracker). Set a limit and stick to it. If you reach it, stop.
The first thing to tackle when you are trying to get in shape for swimsuit season is not how many calories you eat or how often you go to the gym: it’s your brain. “People say they want to lose weight, but they still want to eat anything they crave,” Ian K. Smith, MD, the best selling author of Shred: The Revolutionary Diet tells Yahoo! Shine. “You have to realize your habits haven’t been working for you and truly be open to change.”
With Memorial Day just around the corner, are you ready to commit? If so, Smith, who was appointed to the President’s Council on Fitness, Sports, and Nutrition in 2010 and was the medical/diet expert for six seasons of Celebrity Fit Club, says it is possible to get a beach body in four weeks, or, depending on how much weight you have to lose, at least “make a good dent in a beach body. The body can contour quite nicely in four weeks, especially when trying to fit into a swimsuit or drop a clothing size.” Angela Lemond, RD, and national spokesperson for the Academy of Nutrition and Dietetics adds that now is the perfect time of year to start a weight loss plan, “Most people get a bump of energy in the spring,” she tells Yahoo! Shine, “I advise my clients to take advantage of that.”
Here are our experts’ tips for losing weight and shaping up by summer:
- Eat six small meals a day. Smith recommends spreading your meals over the day to keep up your blood sugar up and avoid feeling hungry. He also says don’t eat your last meal within 90 minutes of going to bed for the night.
- Exercise four times a week. Thirty minutes of moderate exercise burns calories and builds muscle. “You’ll get the tone you want for your swimsuit and improve your health over the long run,” advises Smith.
- Go for the crunch. Research shows that crunchy foods are more satisfying. While the scientific mechanism is not fully understood, Smith says, “if your fingers and mouth are busy with crunchy foods such as carrot sticks, you are much less likely to indulge in unhealthy options.”
- Avoid crash diets. Lemond warns that cutting back calories too drastically leads to muscle loss because the body will metabolize tissue for energy. Not only does it look great and make you feel strong, the more muscle you have, the more calories your body burns.
- Snack on filling but low calorie foods. Smith recommends foods that are high in water content such as cucumbers, tomatoes, grapes, and citrus fruits or high in fiber such as apples or whole grains.
- Eat before you eat. Before a party or dinner at a restaurant, eat a green salad or bowl of fruit or vegetables. “You’ll have less of an appetite,” says Smith, “and counterbalance the less nutritional snacks you might sample.” Likewise, never skip a meal.
- Track your daily food intake and exercise. Lemond says food diaries keep you accountable, and loves tracking apps such as Lose It.
- Make a meal plan. “A salmon salad looks a lot more appealing when your hunger is at level two than when you are completely empty,” says Lemond. When you are really hungry you are more likely to grab high-fat and high-sugar foods.
- Don’t over-rely on the scale. While you should weigh yourself once a week, other indicators, such as the fit of a favorite item of clothing, may be better-and more encouraging-indicators of progress.
- Pick a perfect plate. Smith recommends eating meals on a salad plate. Research shows that people consume less when they eat from smaller dishes.
Smith and Lemond agree that losing weight and keeping it off over the long run to improve your overall wellbeing should be the most the most important goal. “You have to think about the ‘Why’s'” says Lemond. She points to research that shows that the people who maintain their weight for three years or more initiated their diet to improve their health and quality of life not simply their appearance.
Check back with Platinum Body Performance for more diet and nutrition advice.
- Article from Yahoo! Shine
There is a lot of hype going on in the news and on blogs about the FDA’s recent action on HGC. To help some of you with the confusion the FDA went after a bunch of companies that sell homeopathic HCG. The regulators said the marketing of the products makes them “unnapproved new drugs.” The FDA is citing that a person would lose as much on a 500 calorie diet without homeopathic HCG as they would with it.
On December 6th, 2011 the FDA sent out warning letters to six of the largest online homeopathic HCG retailers. The letters told retailers that they have 15 days to remove any information on their websites, products or marketing material that suggests in any way that homeopathic HCG helps users lose weight. A few of the websites have already completely shut down.
For the companies that received warning letters, they are trying to tip-toe around the vague FDA regulations by labeling bottles differently. Instead of bottles that say ‘Homeopathic HCG,” they will instead read ‘Homeopathically Processed HCG.’ Also, the homeopathic HCG will now no longer be able to even contain trace amounts of the actual HCG hormone as indicated by 6X, 12X, 30X etc. The HCG companies will now be required to sell an HCG type appetite suppressant which, when boiled down to the truth, will mostly be a vitamin cocktail.
The FDA says that HCG, whether prescribed or homeopathic or vibrational or any other way, has never been approved for weight loss. I has been approved for use in fertility treatments and for some late blooming males, but never for weight loss.
Aside from the issues with HCG, the FDA says a 500-calorie diet by itself is pretty risky, “You can get gallstones and develop other health problems from such severe restrictions on what you eat.”
This has created a lot of buzz in the HCG community, even spurring HCG Weight Loss Cure Guide author, Linda Prinster to start a petition in an attempt to reverse the ban.
All the publicity is causing a lot of uncertainty in the HCG community. Many people are now questioning the reliability of HCG products, retailers and information. “Nobody knows who is selling ‘real’ HCG or if it will work,” says Samantha Hargeen, first time HCG user. “I wanted to lose a few pounds BEFORE the holidays and don’t know what to believe.”
There are many people, myself included, who can attest to the effectiveness of the HCG diet.
Some say its the drug companies and government trying to intervene. We can’t say. There are so many great success stories and issues like this are what give a bad name to dieting. Humans are volitional beings and as such should take note of the facts presented by the thousands of blog posts on this site alone as testament to the positive effects of HCG.
You probably think you have a good idea of what is ‘good’ for you and what isn’t even though we too often choose to ignore that information.
It’s a sort of common knowledge that fast food is generally recognized as unhealthy, although some places are improving. Grocery stores are displaying products with labels claiming everything from ‘light’ to ‘low fat’ to ‘net carbs’ and ‘sugar alcohols?’ As a personal trainer and health and fitness nut, even I sometimes get confused. The question I get asked most often, however, is this, “How do I lose weight fast?” This question is asked so often in fact, that it is often among the top ten Googled phrases in any given month!
I feel like I answer this question so often that I could recite the answer backwards while running with the bulls in Pamplona. I have come to believe that nobody likes my answer. I will try to put the same answer in new words. The following is my attempt to help you lose as much weight as possible without putting yourself in physical danger.
There is one key item to remember when trying to lose weight. Weight loss is not just an event that happens and then you continue to live how you did before you lost weight. Weight loss is something that I assume all of you would like to be permanent, right? You must then make the following suggestions a permanent part of your life.
1.White is the new BAD!
It is pretty safe to say that if the food you are about to eat is white, it is probably loaded with carbohydrates or calories or both. Stay a galactic distance away from breads, rice (yes, even brown), cereal, potatoes, fried foods, tortillas, pasta and just about anything with breading of any sort. If the food you are about to eat is white, was white or will be white, just picture every bite adding another roll to your body in a place you don’t want rolls. Whiter = Wider.
2. Eat outside the box
The wise and infinitely energetic fitness guru Jack Lalanne once said, “if it’s in a box, don’t eat it.” Lalanne suggested selecting foods from the outside of the grocery store. That is usually where the unprocessed foods are located. Boxed foods are typically loaded with fattening carbs, sodium and pretty much anything else that causes cancer, obesity, diabetes or death. Stick to veggies, eggs, chicken, lettuce or fish. Boxes will make you look like a balloon.
3. Don’t drink your calories
Sugar is white; therefore, according to weight loss rule #1, sugar is bad. If your soda or beverage of choice has double-digit sugar grams, shame on you. Pour it out and smack your hand. To make it easy, stick to drinking water, green tea or coffee – all with minimal sweeteners of any sort and limit creamer to two tablespoons. Red wine has shown to extend life expectancy and lower blood pressure. Limit Red wine to two glasses daily. White wine? See rule #1 about the color white.
4. Give the doctor his fruit back
An apple a day, or orange, or whatever fruit will not keep the doctor away. Don’t eat it. I know, I know. “The media says its good for me and there is even fruit on that pyramid thing that’s on my cereal box.” Put the cereal AND the fruit down. NOW! You will be fine without fruit everyday. It is loaded with that evil white sugar hidden behind the name fructose. Our body will turn that sugar to stored fat so fast that last years swimsuit will be this years oil rag in the garage. Fruit juice is no exception. Some fruit juices, yes those cute bottles of fruit-flavored sugar water we give to our kids, are even worse than sodas for sugar content. There are some obvious objections to this rule, but for the sake of losing weight as quick and long-term as possible, just say no.
5. Take a day off
Watching what you eat can be stressful and boring. Allow yourself one day a week (my “cheat day” is usually Sunday) to eat the cookies in the office, steal your kids Easter candy, and order that pie for desert. The funny thing is, when you dramatically spike your calorie intake once a week, it actually promotes fat-loss by not allowing your metabolism to plateau. Limit this heavenly fat-filled, no calorie counting euphoria to only once per week and watch your belly shrink back to size.
So there you have it. The same rules I tell all my clients. It’s not hard. Think about it. You now only have to shop the outside of the grocery store. You need only to buy a small number of items. You can still eat crappy foods. You lose weight. I think I just may have made your life a little easier. Follow these rules and don’t listen to fancy marketing or late night infomercials.
When you feel like you’re losing sight of what to believe, return to this blog and read it once again.
The average American consumes about 200 pounds of white flour per year. That same American also consumes about 160 pounds of refined sugar per year.
That equates to consuming almost 1 pound of toxic, empty calories, EVERY DAY!
Your mother probably knew that giving you candy caused you to become hyper as a kid. You’ve probably heard that drinking regular Coke or almost any soda is bad for you for some reason or another. Did anyone ever tell you why sugar was bad? Growing up I just knew that sugar tasted good and my mom didn’t want me to have it, the two best reasons to do anything as a kid.
Even today for most of America, most people don’t know that the refined sugar we have been ingesting from soda, cookies, orange juice, breakfast cereal and even ketchup have been causing diseases. Some of the most common sugar related diseases are cancer, diabetes, premature aging, migraines, obesity, mineral deficiencies and arthritis.
As if those diseases weren’t enough to make you reconsider your daily dose of sugar, what if I told you that consuming sugar was almost as bad as taking a narcotic drug?
MIT graduate and vitamin science expert, Raymond Francis explains sugar’s addictive qualities: “Animal studies show that regular consumption of sugar causes long-lasting changes in brain chemistry, similar to those caused by street drugs such as cocaine or heroin. These changes mean that even a single exposure to a sweet, salty or fatty food will change gene expression, stimulating opioids in the brain. These pleasure chemicals are addictive.”
Sugar is cheap and its various chemical cousins are even cheaper. Sugar helps food look better, taste better and sell faster. Your beach body is paying the price.
What Sugar Doesn’t Work in Our Body
Sugars are referred to as empty calories because they do not contain vitamins or minerals. There is absolutely no nutritional value to our body. Since your body cannot process these sugars, it will store them. In your butt, thighs, belly, breasts, and arms. Unfortunately, it doesn’t end there. When those other areas get maxed out, your body begins to store that fat (consumed in the form of sugars) in areas around your vital organs like the heart and kidneys. This eventually leads to high blood pressure and even damage brain function.
So if consuming sugar makes us fat and stupid, is in just about every food, what can we do?
First order of business is stop feeding the habit. Just as smokers have to slowly wean away the lure of the taste and “buzz,” so does the sugar lover. Simply replacing the sugar in your diet has helped thousands drops 5-40 pounds. Below are some common ways to help you satiate the sugar craving, without using sugar, of course:
1- Read the label.
Sugars have been getting clever over the years. Sugars often hide behind names like Raw, Pure, Cane, maltodextrine, cane juice, honey, rice syrup, molasses. Just about anything that ends in “ose,” sucrose, dextrose, fructose, glucose, and levutose. Those words are now bad words and should be a flashing red light signaling you to step away and find a more suitable, less sugar-loaded option.
2- Sweeten naturally
Stevia is a great way to sweeten a beverage or even foods. At first Stevia was a tad bitter, but with the growing need for a sweetener without harmful side effects, the manufacturing processes for Stevia have significantly improved its quality.
3- Chew gum
I know, I know. Youre probably saying, “There is no way gum can replace my Mountain Dew or ice cream.” I was right there with you, but drastic times call for drastic measures. When your pants no longer fit, when your brain slows and fat deposits surround your heart, a nice spearmint gum seems like a pretty good solution to avoiding disease or expensive surgery. Changing your diet takes a lot of will power and if your health means enough to you, the time to change is now.
A favorite quote of mine goes something like this: “ If you keep doing what you’ve always done, you’ll keep getting what you’ve always gotten.” If you keep eating what you have always eaten, you’ll probably not see much of a change. Read those nutrition labels. Stop killing yourself slowly with empty calories.
Remind yourself that you don’t need soda and sweets. Be firm with yourself and when the power of your will prevails, you just may find yourself buying smaller jeans, eating healthier foods and living a better quality life.