Top 10 Success Strategies

1. Consistency really is the key to success

2. It is not only important to be taking note of your food and exercising but also checking in on your emotions and how that links to your choices

3. Be positive and enjoy your journey and Be Honest with yourself

4. Nutrition is key! Extra workouts CANNOT make up for poor nutrition

5. Removing sugar is THAT powerful!

6. The Power of 10 ~ Eat 10 serving of produce, especially greens, each day!

7. So important to journal and being held accountable - have accountability buddies to keep you consistent and "thinking" fit and yummy! --or your trainer :)

8. Stay connected- don't disappear when things aren't going well- find a buddy to hold you accountable and be your support.

9. Plan, plan, plan!

10. Consistency & simplicity need to be stressed so that it's doable!

Let's Talk Healthy Eating

Ok, so have you started your food journal yet?!? If not, get started NOW! A recent study found that people who keep a food diary lose twice the weight compared to those who do not track their foods. (Source:American Journal of Preventative Medicine). You can get yourself a small notebook that easily fits in a purse or breifcase, you can use an online journal (try www.fitday.com for free), or there's even apps to download to your phone. Point is, you need to start tracking your foods, exercises, weight loss, and goals. No matter how great any workout is, you absolutely, positively must be eating right or you won't lose fat. Eating whole, natural foods, high in lean protein, fiber, and healthy fats is the best diet plan for fat loss. Next week we will continue our healthy eating education, but for now check out these fat loss rules for success:

1. Eat breakfast EVERYDAY!
2. Think fiber, not carbs.
3. Eat some protein with every meal, aiming for close to 1g protein/pound of body weight.
4. Drink about 1/2 gallon of water for every 1000 calories you eat.
5. Keep fat under 30% of total calories consumed. This amount will typically come from foods you naturally eat, rather than adding fat to foods. That is unecessary and added fats are typically not healthy.
6. Drink unsweetened green tea throughout the day--aim for atleast 3 cups each day.
7. Have at least 1 fruit and/or vegetable at every single meal, with the goal of 5-13 servings total each day.
8. Get a few grams of fish oil each day, either through fish and/or supplements.
9. Do not skip a meal with the intention of saving calories.
10. Record what you eat and drink--self-monitoring is crucial to success.
11. Do not have an all or nothing attitude towards food--if you can get 90% of your intake to meet the guidlines listed above, you'll succeed.
12. Eat smaller meals throughout the day; never skip a meal to save calories, as this will likely lead to overeating.
13. Use caffeine in moderation.
14. Stay away from sugar-laden, caffeine-overdosed beverages like Red Bull (100 cal & 80 mg caffeine) and the drinks you can get at Starbucks (up to 400 calories & sometimes over 500 mg caffeine).

Whew! A lot of good stuff for you to "chew on!"

Top 5 Reasons to Love A.M. Exercise

1. Exercising early in the morning "jump starts" your metabolism, keeping it elevated for hours, sometimes for up to 24 hours! As a result, you'll be burning more calories all day long--just because you exercised in the morning.
   
   
2. Exercising in the morning energizes you for the day--not to mention that gratifying feeling of virtue you have knowing you've done something disciplined and good for you.
   
   
3. Studies have shown that exercise significantly increases mental acuity--a benefit that lasts four to ten hours after your workout ends. Exercising in the a.m. means you get to harness that brainpower, instead of wasting it while you're snoozing.
   
   
4. Assuming you make exercise a true priority, it shouldn't be a major problem to get up 30 to 60 minutes earlier--especially since regular exercise generally means a higher quality of sleep, which in turn means you'll probably require less sleep.
   
   
5. When you exercise at about the same time every morning--especially if you wake up regularly at about the same time--you're regulating your body's endocrine system and circadian rhythms. Your body learns that you do the same thing just about every day, and it begins to prepare for waking and exercise several hours before you actually open your eyes.

Exercise Extra: More than 90% of those who exercise consistently have a morning fitness routine. If you want to exercise on a regular basis, the odds are in your favor if you squeeze your workout into the a.m.

Keep up the great work and stay focused on your commitment to your health!

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.