Archive for the ‘Weight Loss Tips’ Category
Monday, March 8th, 2010
I’ve said it before (A LOT), surprising your body is THE BEST way to see results. If you have been doing the same thing at the gym for months on end, you’ve probably stopped seeing results. This means it’s time to switch it up! It’s not enough to get on the elliptical or treadmill and just do the same thing over and over again. Your body gets used to the work and starts to anticipate it and prepare for it. You want to keep those muscles guessing so that they have to work to keep up with you! A great way to so this is with Interval Training.
Interval training is great because:
- Burn maximum calories.
- Work harder for shorter period.
- Train your heart to be better and stronger.
- Turn your metabolism into a fire burning machine!
**Before you start attempting intervals, you should be able to hold a steady heart rate of around 75% – 80% for 20 minutes.
Triple Three’s
This is a great 21 minute workout with a warm up and cool down. You can do this on a Stationary Bike, Elliptical or Treadmill.
Interval Run
| |
Moderate |
RPE |
Advanced |
RPE |
| 1. |
Warm up 3 minutes |
2 |
Warm up 3 minutes |
3.5 |
| 2. |
Warm up 2 minutes |
5 |
Warm up 2 minutes |
6 |
| 3. |
Run 2 minutes |
6 |
Sprint 2 minutes |
8 |
| 4. |
Walk 2 minutes |
4 |
Jog 2 minutes |
6 |
| 5. |
Repeat steps 2 & 3 two more times |
|
Repeat steps 2 & 3 two more times |
|
| 6. |
Run 1 minute |
7 |
Run 1 minute |
9 |
| 7. |
Walk 1 miunte |
4 |
Jog 1 minute |
6 |
| 8. |
Repeat steps 6 & 7 two more times |
|
Repeat steps 6 & 7 two more times |
|
| 9. |
Run 30 seconds |
8 |
Run 30 Seconds |
10 |
| 10. |
Walk 30 seconds |
4 |
Walk 30 Seconds |
6 |
| 11. |
Repeat steps 9 & 10 two more times |
|
Repeat steps 9 & 10 two more times |
|
| 12. |
COOL DOWN |
|
COOL DOWN |
|
* RPE- Rate of Persevere Exertion.
If 0 is lying in bed.
5 is a brisk speed walk/ light jog but you can carry a LIGHT conversation.
6- Jog.
7- Saying things like, yup, no, o.k and stop talking to me.
8 – You won’t be talking to anyone!
10 is as fast as you can go / or as hard as you can push yourself on a resistance level.
Tags: Calories, Cardiovascular, Exercise, healthy, healthy living, Heart Health
Posted in Weight Loss Tips, Workouts - Cardio | No Comments »
Wednesday, March 3rd, 2010
I’m so excited for the Second Annual Passover Challenge.
Last year was a blast! O.K, fine maybe blast is not the right word- but Team Passover Challenge reported the following benefits:
- Weight Loss.
- Better Sleep.
- More Energy.
- Improvement in Skin.
YOU DO NOT HAVE TO BE JEWISH TO PARTICIPATE IN THIS CHALLENGE!
Many thousands of years ago, the Jews fled Egypt, they did not have time for their bread to rise – blah, blah, blah for 8 days once a year, Jewish people only eat unleavened bread – or something called Matzo.
The challenge is basically this- instead of replacing bread with Matzo (and horrible oil filled baked goods)- scrap all bread products for 8 days! Your bowels will thank you. For 8 days (Jew or not) let’s put the toaster away, seal up the rice, leave the potatoes in the crisper and eat lots of fruit, veggies and lean proteins!
THE PASSOVER CHALLENGE RULES
- No white stuff (bread, rice, potatoes, pasta)
- No Brown stuff (yup even the whole wheat bread, brown rice and whole wheat pastas are out)
- Stick to Lean proteins like eggs, fish, chicken, lean beef, turkey and lean pork (for those that eat it)
- Fill up on vegetables, low fat dairy products and fresh fruits!
- Try as best as you can to avoid anything processed – if you have to open a box to eat it- avoid it.
I’m not going to lie- it’s a tough challenge. One you should be mentally prepared for if your going to take it on. But it’s only 8 days! You have your whole life to eat bread, pasta and potatoes. For 8 days, give your body a break! It will thank you – that I can promise!
We’ll start on March 30th and end on April 7th. Let me know if you want in!!!!
CLICK HERE TO SIGN UP!
Tags: chicken, healthy eating, healthy living, protein, weight loss
Posted in General Health Tips, Weight Loss Tips | 6 Comments »
Wednesday, February 3rd, 2010
The 3 key things I tell all my clients about weight loss:
1. You have to eat to lose weight. This rule is of the utmost importance for two reasons.
A. In order for your metabolism to work to it’s best ability- it needs to always be working in some form. Once it rests, it get’s a little lazy. Starting up again is slow- meaning you’re working through calories at a slower pace. Think of it like this: Your want to use a treadmill – it’s way easier (and better for you) to go from a walk to a jog to a run then to go from standing still straight into running.
B. If you don’t feed your body enough food, it begins to think you’re in starvation mode. What does that mean? Your body is terrified it won’t get enough fuel to make your essential muscles and organs work. So it will take whatever you feed it and HOLD ONTO IT. It will store it as fat (yup, even if it’s fat free) in case such an emergency arises. I’ve seen people who eat 1000 calories a day GAIN weight.
2. Your body’s # 1 source of energy is carbohydrates. When you eat, your body grabs the easiest thing you ingested and turns it into usable energy. This is normally the simple carbohydrates like white breads and sugars. Now imagine you did not feed your body these things- what would it use ? We’ll if it’s doesn’t have carbohydrates to draw from it moves to fat. Your body will work hard to convert fat (that you have eaten and that’s stored in your body) to usable energy. You want your body to reach for stored fat. This is why many diets take away a lot of unnecessary starches.
3. As soon as you eat a food high in sugar (and fake sugar) you’re setting yourself up for faliure. It’s not YOU personally- but your bodies reaction to how it digests what you have eaten. The food (be it white bread, cereal or a cookie) is going to tell your body that it feels REALLY great to eat this UNTIL you crash, however many minutes later. And then your body is going to want more – regardless of whether you are still hungry- so it can feel good again. Yes it is like an addiction. So although these foods don’t HAVE TO BE off limits while you’re trying to lose weight, know that they are invertible setting up roadblocks for you. Turning down something that looks delicious is a hard enough struggle with your brain, why get your body involved too.
Tags: feeling good, healthy eating, healthy living, self control, weight loss, Will Power
Posted in Weight Loss Tips | 2 Comments »
Monday, January 25th, 2010
We’re still stocking your cupboards and refrigerator with healthy food. Snack are so important! in the heat of hunger we grab what’s easiest. If you have something healthy right beside you- that’s what your going to eat. Plus you’re less likely to get famished because you have emergency snacks where ever you go.
Whether it’s snacks for your purse, your car, desk, or the house- if your making healthy lifestyle changes you should always make sure that you have snack on hand.
GOOD FOR THE CAR, YOUR PURSE OR YOUR DESK:
- 1 ounce raw nuts. I like Almonds, cashews and brazil nuts.
- Fresh cut up veggies. I like celery, carrots, cucumber and peppers. If you can’t stomach veggies on their own try it with 2 tbsp of hummus or 1 tbsp of low-fat Ranch or Cesar dressing.
- Cheese Strings. ( These last a few hours outside of a refrigerator)
- An emergency bar like a LARA Bar or The Simply Bar.
- Piece of fruit.
- Whole grain crackers like WASA crackers and some Light Laughing Cow to spread on top.
- Celery/ whole grain crackers and Natural Peanut Butter.
If you are going to have a snack like rice chips, pretzels or something processed like that. Just make sure you look at the back of the bag and portion out your one serving. Place your 8 chips or whatever it is in a zip lock baggy and bring JUST THE BAGGY to work with you.
Snacks for your house OR if you have a refrigerator at your office:
- 3/4 cups skim milk with 1/4 cup chocolate milk. Have it on the rocks or warm it in the microwave for a hot cocoa.
- Cottage cheese with cinnamon for a sweet tooth.
- Cottage cheese with cucumber and tomato for a savory tooth.
- Cottage cheese with fresh berries for a sweet tooth.
- Single servings of yogurt.
- 1/4 cup low fat Ricotta cheese with fresh berries.
I never leave the house without something on hand. And if I do find myself in a situation where I don’t have anything to eat and I’m out running errands – I grab a tall non-fat latte. It’s approximatly 8 ounces of milk and a great tide me over snack that holds me until my next meal.
Feel free to write in with ideas and thoughts!
Tags: calcium, Calories, dairy, diet, healthy eating, Lean Protein, low fat, protein, quick snack, self control, Snack, Snacks, Treats, weight loss, Will Power
Posted in General Health Tips, Recipes and Meal Ideas, Weight Loss Tips | 1 Comment »
Thursday, January 21st, 2010
Short answer. No.
VS 
I’ve said it before and I’ll say it again – you have to eat to lose weight. But you have to eat the right things.
If a cookie is 2 points on Weight Watchers and a glass of milk is 2 points. The glass of milk and the cookie are NOT equal.
The glass of milk will help you loose weight, the cookie will not.
The milk is full of protein that will help you stay full and curb your appetite for later cravings. It will regulate your insulin levels so that you don’t ‘feel like’ crap. CLICK HERE TO READ ABOUT WHY PROTEIN HELPS KEEP YOU FULL!
The cookie is full of sugar and simple carbohydrates that will leave you feeling hungry after you eat it and it will leave you craving more cookies (and other such carbohydrates things).
THERE IS A CHEMICAL REASON why after you eat a high in sugar food (even the fake kind) you only want more of it.Your insulin spikes and your Adrenal Gland actually releases a ‘feel good’ kind of secretion – 10 minutes later your insulin drops and the feel good goes away- so although you actually don’t NEED food – because you just ate 3 cookies- you ‘feel’ fake signs of hunger.
Where you get your calories from DOES matter.
- Lean protean, high fiber, fruits and vegetables and low fat dairy rich foods will lead to weight loss.
- Eating processed high in sugar foods, simple carbohydrates like white anything and low calorie processed treats will negate weight loss. You will feel hungry after you eat them, you will activate your ’sweet tooth’ leading you to want seconds and a thirds.
Have a look at this chart comparing 3 Oreo Cookies to 1 ounce of Almonds :
| Calories |
Carbohydrates |
Protein |
Fat |
Fiber |
|
| 160 |
25 |
1 |
7 |
1 |
3 Oreo Cookies |
| 164 |
5.6 |
6 |
14.4 |
3.3 |
1 Ounce Almonds |
The calories are the same, and in fact, the Almonds have more fat in them than the Oreo’s! But here is the kicker, The Oreo’s are all carbohydrates and no protein or fiber. A formula bound to set you up for more treats or at the very least more calories throughout the day. And although the Almonds are higher in fat, it’s a natural fat that is good for your heart – not a processed one like you get from the Oreo’s. Not to mention the protein and fiber in the Almonds will help keep your hunger (AND CRAVINGS!) at bay, the sugar in the Oreo’s will ignite hunger (AND CRAVINGS). When in doubt read the ingredient list. CLICK HERE TO LEARN MORE ABOUT INGREDIENT LISTS. The Almonds are made of one thing. The Oreo’s are made of 19 ingredients- many of which are not even food!
I’m interested in your thoughts on this one! Send ‘em in!
Tags: calcium, Calories, protein, self control, weight loss, Will Power
Posted in General Health Tips, Motivation/Rants, Weight Loss Tips | 4 Comments »
Monday, January 18th, 2010
At the end of 2009 we talked about cleaning out your refrigerator, cupboards, car and purse. If you have not done this already, now is a great time to throw away all the processed, salt ridden, trans-fat hidden foods in your house. CLICK HERE for a list of what to toss.
I promised I would give you some ideas as to what to fill your cupboards and refrigerator with. Let’s start with breakfast. I’ll hit snacks, lunches, dinners and your purse/car in the next few days. Keep these lists handy and use them to help you grocery shop
Even put them on your refrigerator door so that you can use them as a reference when you are deciding what to have in the morning. The key here is to have healthy (yummy) things readily available to grab in the morning on your way out the door. This way you don’t have the option of grabbing a high sugar processed cereal bar – or even worse, noting at all.
- Skim or 1% milk.
- 1% Chocolate milk
- Yogurt – I personally would choose a Greek Style Non Fat Plain Yogurt- but if you hate plain yogurt, pick one that you like.
- Eggs.
- Cheese.
- Cottage cheese.
- Fresh fruit like apples, bananas, berries, grapefruit, kiwi’s and pineapple.
- Oatmeal.
- High Fiber, low sugar cereals like Weetabix and Bite Sized Shredded Wheat
- Whole grain or sprouted wheat bread.
- Natural peanut butter, almond butter or cashew butter.
- Pea-meal Bacon.
10 healthy breakfast ideas you can make with this list:
- Fresh Fruit Plate.
- Cottage Cheese and Berries.
- Yogurt and berries.
- Toast with Peanut (or other nut butter) and a glass of 1/4 cup chocolate milk – 3/4 cup skim milk.
- Breakfast sandwich with pea-meal and eggs. – Great to go!
- Cereal. With or without fresh berries.
- Banana dipped in Peanut butter with a glass of milk. (add 1/4 chocolate milk to this for a delicious chocolate peanut butter banana breakfast)
- Oatmeal. You can add banana to sweeten it up. I have a client who puts 1 tbsp of natural peanut butter in her oatmeal!
- Scrambled, poached, soft boiled or sunny side up eggs and toast.
- Cheese Toast.
Tags: Blood Pressure, breakfast, Calories, dairy, diet, Easy Meal, feeling good, fiber, Fruit, healthy, healthy eating, healthy living, Heart Health, Holiday Eating Guide, Lean Protein, protein, quick snack, recipe, Snack, Snacks
Posted in General Health Tips, Motivation/Rants, Weight Loss Tips | 1 Comment »
Wednesday, January 13th, 2010
Have you ever been on a treadmill and it says you burned X number of calories. You walk away thinking you can really have that double chocolate 
cake now! Well, I’m sorry to say that the treadmill was lying to you. You may come away thinking you burned close to 600 calories when in actual fact you probably burned closer to 2 or 300. Yes – there can be that much of a difference. The calories the cardiovascular machines claimed you burned are, 99% of the time, WAY more then you actually did. They are over estimations based on a general height and weight.
I just want to vent for a second. Many people who are on diets get rewarded if they exercise. If they exercise, they get to eat more. Personally I think if you are trying to lose weight it’s because you were eating too much in the first place. After a workout you should treat yourself in some other way – other than with food and extra calories. Treat yourself to a manicure, time with a book or a tea with a friend. The reality is, most people actually think they burn WAY more calories then they really did. The extra eating they do as a reward for working out erases all the work they did. I think if you’re trying to lose weight and you worked out- keep your calorie deficit that you worked so hard for – don’t eat EXTRA. Eat your healthy three meals and two snacks and let the work-out work for you not against you.
Tags: Abdominal muscles, Balance, Calories, Cardiovascular, Circuit Training, Core Strength, Daily Activity, Exercise, healthy living, Heart Health, Stability, strength training, weight loss
Posted in Motivation/Rants, Weight Loss Tips, Workouts - Cardio, Workouts - Strength | 2 Comments »
Friday, January 8th, 2010
Try these top 10 fitness tips to step it up in 2010 - burn maximum calories while building strength, endurance and stability.
- Interval Training. Intervals allow you to burn maximum calories in a shorter amount of time. CLICK HERE to learn how to add simple intervals into your routine.
- Step it up on your favorite cardiovascular machine. CLICK HERE to read about how to maximize your time on the elliptical machine so that you’re not wasting your time. CLICK HERE to watch a video of proper form. CLICK HERE to find out how to maximize your time on the stationary bike.
- Add an element of stability and balance to your workout. From doing bicep curls on one leg to preforming exercises on a BOSU Ball – adding instability will increase core strength, ankle strength, strength in in the muscles that surround your spine, help with done density and burn extra calories. CLICK HERE and you’ll learn 8 new exercises targeted at balance and stability.
- Think TOTAL BODY exercises. Total body = total calories! CLICK HERE for a great total body circuit.
- Think Glutes. Your butt is made up of the biggest muscle in your body. The bigger the muscle you work the more calories you are going to burn. Things like squats are great for working those muscles!
- When in doubt- add a jump! Plyometric exercises (fast powerful movements) are a great way to get your heart rate up and build strength at the same time. Things like squat jumps, runners starts, side skater , toe taps , square dance and bur-pies are all great exercises.
- Body Weight exercises are great. As you lose weight the exercises get easier Great motivation to keep you going. Things like push ups, step ups and plank . Check out my series on exercises you can do with your own body weight. CLICK HERE.
- Try a class at the gym you’ve never tried before like boot-camp, spinning or kettle bells.
- Jump Rope. This is great because you don’t need a gym membership to reap the rewards of the best cardiovascular exercise out there. CLICK HERE to ready why jump rope is so good for you and why it can burn more calories than running.
- Sleep. CLICK HERE to find out why if you need sleep, you should listen to your body.
HAPPY WORKING OUT!!!
Tags: Abdominal muscles, Balance, Calories, Cardiovascular, Circuit Training, Core Strength, Daily Activity, Exercise, feeling good, healthy, healthy living, motivation, strength training, Walking, weight loss
Posted in General Health Tips, Motivation/Rants, Weight Loss Tips, Workouts - Cardio, Workouts - Strength | No Comments »
Monday, January 4th, 2010
I always find that people kinda go crazy right after the New Year. They try to convince themselves that they are going to eat 100% perfectly and exercise everyday. That nothing or no one can stop them. Well it sure sounds great! And I know it’s with the best of intentions that we make these promises to ourselves. The problem is, when you miss one of these impossible targets – people tend to get mad at themselves and start a vicious cycle. Here are some tips to help you avoid over promising yourself things that you can not live up to.
- Set attainable fitness goals. Try aiming for 2 or 3 times a week instead of 5. Once you’ve got that down, add another day.
- Give yourself barriers you can live with. Maybe “I will be healthy 80% of the time.” or ” I will only go out for dinner/ order in dinner – once a week.”
- Base your weight loss goals on a pair of pants and not a number on a scale. Instead of torturing yourself with a number on the scale each morning try this : Find a pair of pants in your closet that will fit if you lose 10 pounds. In 8 weeks, check in to see if your 10lb pants fit. If they do- find another pair of pants and do the same thing until you reach your final destination pants
- Be realistic about how much you can take on. Work busy and stressful ? Life at home busy and stressful ? Decide what you can realistically do and aim for that. Maybe make a schedule with your spouse so you know when you can get to the gym and how dinner is actually going to get made every night.
- Make this about long term health and not a short term quick fix. You have to eat and exercise in a way that you can keep doing for life. Once you stop – you will gain the weight back so it has to be something you can live with. Don’t think of this change as a six week experiment or an 8 week fix. It’s a life long goal.
Tags: Exercise, feeling good, healthy, healthy eating, healthy living, Heart Health, motivation, self control, weight loss, Will Power
Posted in Motivation/Rants, Weight Loss Tips | No Comments »
Wednesday, December 2nd, 2009
TIP #1 DON’T DIET!
SET A DECEMBER GOAL YOU CAN ATTAIN – NOT ONE YOU KNOW IS IMPOSSIBLE!
Instead of telling yourself your going to be amazing this holiday season- not eat any crap and lose 5 pounds. Why not say:
My goal this month is to maintain my current weight.
- I’m going to be good and do the best I can.
- If something is worth it, I will have it – in moderation.
- I have so many holiday parties, candies at the office, drinks after work and obligations coming up that to tell myself I’m not going to touch any of it is unreasonable and unrealistic.
- I know that if I tell myself NO to everything- when I do have a little something, I’ll feel like I cheated, and that will give me free rain to eat it all. Making me feel even worse!
- But if I tell myself nothing is BAD or off limits – if it’s worth it I should eat it (in moderation) then the glass or wine, or the melted brie with cranberry, or your mothers homemade shortbread won’t be a punishment but a yummy treat.
Saying you are going to lose 5 pounds in December is kinda like saying your having Oprah to your house for dinner. Not impossible BUT very unlikely and the strings you would have to pull to do either would be enormous.
I’m not saying pig out, go crazy and you’ll start in January. No, no, no- one more —- no. What I am saying is that putting crazy restrictions on yourself right now will only make you feel deprived, mad and unsatisfied. You many even find you don’t enjoy the holidays AT ALL. You may find that you’re so stressed about food that you focus on not eating the hor’dourves as opposed to the catching up with the cousins you rarely see.
The reality is, when you’re setting goals, you want to set yourself up for success. Make them reachable goals, not impossible ones.
Knowing that you are going to have a holiday party pretty much every week (probably twice a week) over the next month is going to create obstacles beyond your control.
So this month I’m dedicating (besides my usual posts) to setting you up with tips and tricks to stay healthy this holiday season, while still enjoying your favorites without the guilt. Make it your goal to maintain where you currently are in terms of weight and worry about major life changes in the new year. Baby steps this month! Set goals you KNOW YOU CAN attain. Give yourself confidence to take it to the next level next month!
Check back in for my holiday series of posts:
Count Down to New Years Day – 10 Tips to Staying Healthy During the Holidays!
Tags: healthy eating, healthy holiday eating, Holiday Eating Guide, self control, weight loss, Will Power
Posted in General Health Tips, Holiday Eating Guide, Weight Loss Tips | 4 Comments »
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