Getting Ready for Summer

Bikini season is officially here! Some of you may be wondering how long you can really suck that tummy in! Here are some quick tips to see a real difference in the next few weeks. Set your alarm on your phone for every three hours. It is crucial that you follow your schedule to the "T". Eating every 3 hours will control your blood sugar and keep you from overeating. Remember that when you over do it on portion size, even if it's healthy, it sends your insulin level soaring. Insulin is our major storage hormone and high levels automatically mean, "Store Fat!" Write your food down. A study in the American Journal of Preventative Medicine showed that people that wrote their food down daily lost twice as much weight in one year than those that did not. Writing down your food is a huge lesson in awareness. Take it a step further by logging your food in a calorie counter from websites such as Lose It! or Calorie Counter. Change up your workout routine. "Muscle confusion" is big in the work out world for one reason, it works! If we can keep changing up our routine we will enhance our metabolism, build muscle faster, and increase our human growth hormone which is crucial for aging well and losing fat. Cut back on restaurants. Did you know that the average restaurant meal has around 1000 to 1500 calories? For example, the Chicken Pad Thai from Pei Wei has: 1,440 calories (that's more than our small meal plan in a whole day) 5,140 mg of sodium (less than 2,300 mg a day is considered within "healthy range") 62 grams of sugar (that is 15 teaspoons of sugar - a Coke has 10 teaspoons) 210 grams of carbs (that's double the amount of our small meal plan in a whole day) 40 grams of fat (and it matters what kind of fat) Up your Fish Oil. Studies show that 3 to 6 grams of fish oil increases fat loss. This may seem like an oxymoron but here is the reasoning behind why it works: Fish Oil encourages better blood sugar levels which will keep you from storing as much fat. Fish Oil has a positive effect on leptin and serotonin levels which improve cravings. Fish Oil actually turns on enzymes that metabolize fat. Get serious about Shut-Eye. Fascinating sleep studies show us that getting less than 7 hours a night lowers fat loss by 55%. Wearing a sleep mask will affect all your night time hormones including melatonin, human growth hormone, leptin, and ghrelin which all have a direct relationship with fat loss. I hope these tips encourage you to get started right now to look and feel your best for summer. Nothing makes us scream "help!" like swimsuit season.

Summer Session 1 Boot Camp

NEW

TIFF-FIT BOOT CAMP

Session

JUNE 7 - JULY 14

Boot Camp located in Greatwood

WEEKLY - Nutritional Guidance

LOSE - Inches & Body Fat

GAIN - Strength & Tone

Accountability

This is a 6 week session.

New class days and times for summer.

Class Times:

Tues - Wed - Thurs: 5:30 am & 7:00 am

*Located in Greatwood Training Center parking lot

We will also holding some impromptu Saturday classes at various local locations. More details to come once registered.

2x's week (12 classes): $180 gym members

$210 non-gym members

3x's week (18 classes): $225 gym members

$255 non-gym members

Can start anytime -- will pro-rate session

The more you come, the cheaper it is per class!

**Ask me about gym membership.

Cash or check accepted.

• One payment made in full due by first class of the session.

• Session may be pro-rated. If you have vacation plans, no worries! You can still join us at a pro-rated price. Contact me to discuss.

You will need:

1. Yoga Mat
2. Dumbbells

(one or two pairs ranging from 5-10 pounds)

1. Water,water, water
2. Towel
3. Appropriate clothing for weather
4. A Great Attitude!

Come join us! I promise you'll get hooked!

Top 10 reasons why people continue to gain weight.

What is the reason behind weight gain and why is it so hard to lose those extra pounds?

Here are the Top 10 reasons why people continue to gain weight.

10. Medications

There are a growing number of people who are depressed or on medication for depression. These medications decrease metabolism regardless of changes to the diet, and the medications can change hormone levels in the body. This impacts our ability to lose weight and keep the weight off.

9. Underlying Disease/chronic disease

A growing number of people have underlying conditions like Thyroid Disease, Diabetes and Cushing’s disease (increased production of cortisol in the body) . People end up gaining weight and medical treatment is necessary to help in weight loss or slowing weight gain down. Due decreases in hormone levels, the body is unable to raise metabolism which burns extra calories

8. Genetics

Research shows that genetics may play a part in weight gain. Evidence shows some people may have higher chances of weight gain. However, even though genetics may play a role in weight gain, environmental factors and individual choices play a much bigger role in a person being overweight then genetics.

7. Stress

Our natural defense against stressors is the Fight or Flight system. With increased stress levels, our bodies prepare for us to fight or run. When stress levels rise, cortisol is released in the blood stream, causing changes in the body. Cortisol helps release sugar, stored in the muscles and liver, into the blood stream for quick energy use. This hormone is responsible for accumulation of fat in the abdomen which is hard for the body to get rid of. Cortisol suppresses the immune system making it harder to fight infections. Stress is always there so our cortisol levels are always high.

6. Portion Size

Have you ever super-sized your meal at a fast food chain? I am pretty sure most of us have. Portion control is a leading factor in weight gain. We tend to over eat foods that are high in fat and calories, and do it on a constant basis. We have lost our control over our portion control. Plates and cups are bigger, so taking in extra calories is easier.

5. Skipping meals

Skipping a meal is just as bad as portion control. It slows down your metabolism because of lack of calories and nutrients in the body to refuel us. When you skip a meal, 9 out of 10 times we overeat when the next meal comes. Food choices are usually affected and portion sizes become monstrous. This leads to too many calories, lethargic moods and storing those calories being stored as fat.

4. “Low-fat” Labeling

How many of us have been duped into thinking that low fat is low calorie? Low fat labeling means that there is 3 fat grams or less. Just because a label says low fat does not mean lower calorie. So before you grab that low fat product, remember look at the label and see how many calories and what the serving size is. We tend to over-eat low fat products, because we think low fat means low calories. Sometimes, eating the “real deal” can be better for you because of the serving size.

3. Lack of exercise

Strength training and cardiovascular exercise help increase the amount of calories that we burn. We find ourselves doing less and less exercise and eating more calories. The combination of lack of exercise and high calorie intake is why we gain weight. The more strength training, the more muscle we have, which leads to higher metabolism. This helps us burn more calories at rest and during exercise.

2. Slower Metabolic Rate

A slower metabolic rate helps with weight gain. Muscle is more metabolically active (meaning it burns more calories) than fat so we need more muscle than fat. One common myth is that as we age, we lose more muscle. If we stay active then this is not true. Continuing to do strength and cardiovascular exercises will keep the lean mass on our bodies which keeps out metabolism burning. Then we can continue to eat those extra calories and not worry about gaining weight.

And the Number 1 Reason why people gain weight is….

1. Unhealthy Diet

Let’s face the facts: generally our diets are not good. Our diets are filled with processed foods that are easy to prepare and probably are not good for us. Portions are out of control and meals are lacking essential foods like fruits and veggies, and complex carbohydrates that help fuel our bodies. Fast food and prepackaged foods can lead to extra weight around the waist due to a lot of fat and extra calories.

Diet and exercise help monitor weight gain as we get older. Making better food choices, monitoring your portions and not skipping meals will help you lose weight. Substituting a healthy snack or meal replacement will help you not to skip meals and will give you plenty of nutrients to satisfy you until you eat again.

Healthy Snacks for Children

Serving healthy snacks to our children is important to providing good nutrition for growth and development, supporting lifelong healthy eating habits, and preventing costly and potentially disabling diseases, like heart disease, cancer, diabetes, high blood pressure, and obesity.

Snacks are a bigger part of kids’ diets than in the past. Snacks can make positive or negative contributions to kids’ diets – depending on the choices we offer. Below are ideas of healthy drinks and snacks for teachers, caregivers, children’s programs, and parents to serve to children in the classroom, in after-school programs, at soccer games, home, and elsewhere.

· Fruits and Vegetables:

Almost all of the snacks served to children should be fruits or vegetables. Do taste tests or let kids choose (or vote for) new fruits and vegetables to try. Fruit can be served whole, sliced, cut in half, cubed, or in wedges. Canned, frozen, and dried fruits are easy and usually need little preparation.

Healthy options include: fresh fruits and vegetables; frozen fruit; applesauce; fruit cups or canned fruit (in juice or light syrup); dried fruit and fruit leathers (without added sugars); fruit salad; fruit juice popsicles; and homemade smoothies. Vegetables can be served with dips like hummus, bean dip, or salad dressing; in salads; or veggie pockets in whole wheat pita.

· Healthy Grains (whole grains that are low in fats and sugars):

Serve mostly whole grains, which provide more fiber, vitamins, and minerals than refined grains. (Whole wheat [or other whole grain] should be the first ingredient listed.)

Healthy whole grain options can include: English muffins, pita, or tortillas; breakfast cereal; crackers; rice cakes; popcorn; tortilla chips; granola; cereal bars; breadsticks; or flatbreads. Refined grains, such as pretzels and goldfish, should not be everyday offerings. Be sure to read nutrition labels to
pick options that are low in sugars, saturated fat, and trans fat.

· Low-Fat Dairy Foods:

To protect children’s bones and hearts, make sure all dairy foods are low-fat or fat-free, such as yogurt and low-fat pudding. Since cheese is the #2 source of heart-damaging saturated fat in children’s diets, choose lower-fat cheeses, serve small portions, and serve cheese with other foods like fruit, vegetables, or whole grain crackers.

· Nuts and Trail Mix:

Since nuts are high in calories, it is best to serve small portions (a small handful) and serve them along with another snack, such as fruit.

Healthy Beverages

· Water should be the main drink served to kids at snack times. Water satisfies thirst without adding calories or sugars (and it is low-cost!).

· Seltzer or Sparkling Water – Look for calorie-free varieties; flavored or unflavored.

· Low-Fat and Fat-Free Milk – Milk is a terrific source of calcium and vitamin D, but it is also the #1 source of heart-damaging saturated fat in children’s diets. Choose fat-free (skim) or low-fat (1%) instead of whole or 2% (reduced-fat) milk. Soy and rice “milks” (fortified withcalcium and vitamin D) also are healthy options.

· Fruit Juice – Choose only 100% fruit juice, but limit juice to no more than 6 ounces (a little less than a cup) for 1-6 year olds and no more than 12 ounces (1½ cups) for 7-18 year olds.

Avoid juice drinks, which, nutritionally, are no better than soda pop.

The label should list 100% juice and avoid drinks with sugar or high fructose corn syrup in the ingredient list.

Will Weight Lifting Cause Women to Bulk Up?

While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women's testosterone levels are much lower than men's, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too! Women, in fact, are more likely to tone up from strength training rather than bulk up. Research shows that women can add up to 30% lean muscle and end up looking thinner, feeling stronger and being firmer.

Our society and pop culture seem to associate weight training with oversized muscles, but that's just one avenue, which is extremely difficult for most people (including men) to achieve.

Women with an intense fear of becoming large as a result of weight training are at a disadvantage when it comes to their health. The problem most women run into isn't building too much muscle, but not building enough. This sets them up for increased risk of osteoporosis later in life, as well as a reduction in muscle mass of about 2-5% per year, which has an adverse affect on metabolism (and can result in weight gain).

So don't be afraid of those weights, ladies! You're adding lean muscle, building stronger bones, increasing strength, and speeding up that metabolism.

5 Myths About Weight Lifting For Women

In most gyms, there's the cardio section and the weight training section. While men spend a lot of time in the weight lifting area of the gym, some women hardly ever visit there. They try to get toned ad lose weight by doing cardio workouts alone.

Many women think that weight lifting isn’t right for women and that if they do lift weights, they will end up looking bad.

The truth is that most women don’t understand what weight lifting can do for their body. There are too many common myths about weight lifting for women that make most women avoid doing strength exercises at all (except for the thighs and abs).

In this post, I want to talk about these myths and reveal what really happens to a woman’s body when she incorporates resistance training into her workout routine.

Myth #1 – Weight Lifting Will make you bulky

This is something that a lot of women are scared of and it’s the main reason why they don’t lift weights. Most women don’t want to have big muscles because this isn’t feminine. The truth is that this is a baseless fear. Most women simply don’t have it in them to become bulky.

To build big muscles, it’s not enough to simply lift weights. You need to have a lot of testosterone in your system, something men have and women have very little of. Most women, even if they spend hours in the gym for years on end, would find it nearly impossible to build really big muscles.

Without special supplements or a truly massive weight lifting routine over the space of years, most women will not become bulky. There is simply nothing to fear.

Myth #2 – Weight Lifting is less effective than cardio

During the 1980′s, people believed that doing cardio is the best way to lose weight. Today, research has revealed a widely different reality. The truth is that while cardio is a good way to burn calories and lose weight, resistance training can be even more effective.

Resistance training builds more muscle mass. This, in turn, helps to boost your metabolism because muscle tissue requires a lot of calories to sustain itself. Basically, the more muscles you have, the more calories your body burns naturally, even when you rest or sleep.

Doing an intense weight lifting workout can burn a lot of calories by itself and it can also produce a metabolic boost which will burn more calories for hours after the workout is done. So, if you’re trying to lose weight, you should definitely do regular weight training workouts. You will get faster results.

Myth #3 – Weight lifting doesn’t help you lose weight

When most women go to the gym they do so because they want to lose weight. One reason why many women think that weight lifting won’t help them achieve their goals is because when you add muscle tissue, you actually increase your weight.

However, you’re not really going to the gym to lose weight. You’re going to look better, firmer, toner, and tighter. Muscle tissue is dense, so it takes up much less space than fat. If you replace a pound of fat with a pound of muscle, you will weigh the same but you will look much firmer and leaner. So, while weight is important, it shouldn't be the only way you measure your progress. Your size and how you look is what counts. Don't get hung up on the number on the scale!

Myth #4 – Weight lifting works for men and not for women

This is utter nonsense. If you add muscle tissue you increase your metabolism whether you’re a man or a woman. If you add muscle you will look tighter and toner, whether you’re a man or a woman. While women won’t get bulky like man can, weight lifting helps both genders burn calories, boost metabolism and improve muscle tone.

Myth #5 – Women should lift small weights to not get bulky

This is one of the most disturbing myths of all since it’s so common. The truth is that you need to challenge yourself to get results. If you use small weights, you will not do an effective workout.

In addition, most people don’t know that there are two ways in which muscles grow: one way is called Sarcoplasmic Hypertrophy, and it happens when the muscle cells fill with a fluid called sarcoplasm. This makes the muscle cells become larger, giving people that bulky look.

The other way is myofibrillar hypertrophy and it happens when the muscle cells add more fibers, making them denser without giving them the bulky look.

The fact is that myofibrillar hypertrophy happens when you lift very heavy weights, the kind that you can do up to 6 reps with. On the other hand, Sarcoplasmic Hypertrophy occurs when you lift smaller weights, the kind that you can do up to 15 reps with.

So, lifting heavier weights can actually keep your muscle growth tight without making them big. One more way to not get bulky.

So in conclusion, women should definitely lift weights regularly, It will not make you bulky, it will keep you lean and help you lose weight faster. As long as you perform your exercises correctly, there is no reason to avoid lifting weights.

Where's That Sixpack???

Summer is right around the corner, and I can’t wait! O, I can wait on the heat and ungodly humidity...But now is the time of the year where who ever is NOT in shape starts trying to get in shape for beach season. They want a flat stomach, no love handles, and toned arms to proudly show off. Who doesn’t want this, right?!

Besides your Tiff-Fit Boot Camp and any additional exercise program, you need to have your diet in place. Cut out the sugary junk, don’t have any carbs at night (remember that blogpost: http://tiff-fit.blogspot.com/2011/03/late-night-eating-do-it-but-do-it.html), eat lean sources of protein through out the day and eat a ton of vegetables. Just by doing this, you will begin to lose weight and it’s not even like you’re dieting…(Ok, maybe for some it is--I sure would miss my chocolate and wine. Which I'm not going to give up entirely... I AM human, ya know!)

Now, not many people know this, but you DO have a six pack. Sometimes it’s just under a layer of flab. Everyone has a six pack, it’s called the Rectus Abdominus muscle. Check out the image below:

The Rectus Abdominus is the outermost muscle of the entire abdominal region. It’s main responsibility is flexion of the trunk. Hence why you do sit ups and crunches etc…

But the abs are like an onion. They are many layers deep and contain a bunch of muscles with many different functions. Many people get caught up to think that the only ab muscles they have are the coveted “six pack” and that you should do hundreds of crunches and sit ups a day to get a flat stomach. That’s completely false. Hmmm, and you wonder why I don't include crunches that often in our workouts...

What you don’t realize is the internal abdominal muscles are extremely important in not only lower back health (remember that core is more than just the front side!), but also making your stomach firm and FLAT.

The main muscle responisble for this is the Transverse Abdominus. It is the deepest muscle in the entire abdominal “onion.”

The Transverse Abdominus will actually act as a girdle, pulling everything in and making your stomach nice and tight! AHHHH, now I know why Tiff's always saying to pull it in and zip it up and hold it tight! There's that waist girdle! I'm training you to strengthen the Transverse Abdominus but activating them ALL the time!

This is the area you want to hit hard and you don’t do it with crunches or sit ups.

Enter (in my opinion) the king of all abdominal exercises:

The Plank

The plank hits the deepest layer of your stomach targeting the Transverse Abdominus and Internal Obliques.

Here is a picture of the basic plank:

There are many variations (aren't there always!) to the plank, but this is the most basic kind where you stay in a static position and hold for X number of seconds. It’s a lot tougher than it looks. You all know that...And when you add in another dynamic like the up downs or traveling plank...forget about it!

So when you're at home and have a little time on your hand, or at the end of a workout on your own, try and do 3 sets and hold for 60 seconds each set.

Then of course is the side plank:

Try and do these for 3 sets each side for 60 seconds a set. Perform these after you perform your regular planks or alternate back and forth between plank and side plank like we do in Boot Camp.

And last but not least is planks on a stability ball. We've done these in class in some circuits. But if you have a stability ball at home, then have at it:

These will be a lot tougher since you have to control the stability ball from rolling out from under you. This hits the Transverse Abdominus really hard due to the instability of the movement.

Go for 3 sets of 30 seconds after you have finished the other 2 exercises.

And there you have it. Three great exercises that you can do in the comfort of your own home that I guarantee will help you on your quest for a flat stomach before beach season comes rolling around!

Who needs stinking crunches!?!?