Tiff-Fit Training

Monday, June 25, 2012

Diet Myths

MYTH: Skipping meals can help with weight loss.

FACT: Most people who skip meals tend to overeat later in the day.

MYTH: Eating in the evening causes weight gain.

FACT: The time that you eat does not affect weight gain. It is the amount of calories you take in during the entire day.

MYTH: Some foods like grapefruit and cabbage help to burn fat.

FACT: No food burns fat. Reduced calories eaten and daily physical activity is the best way to lose weight and burn fat.

MYTH: Quick weight loss diets equate to permanent weight loss.

FACT: Quick weight loss diets are typically water losses that will be regained. A slow weight loss of 1-2 lbs. per week is most effective long-term.

MYTH: I can lose weight while eating whatever I want.

FACT: To lose weight, you need to use more calories than you eat. It is possible to eat any kind of food you want and lose weight. You need to limit the number of calories you eat every day and/or increase your daily physical activity.

MYTH: Low-fat or nonfat means no calories.

FACT: A low-fat or nonfat food is often lower in calories than the same size portion of the full-fat product. But many processed low-fat or nonfat foods have just as many calories as the full-fat version of the same food or even more calories. They may contain added sugar, flour, or starch thickeners to improve flavor and texture after fat is removed. These ingredients add calories.

MYTH: High-protein/low-carbohydrate diets are a healthy way to lose weight.

FACT: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan.

MYTH: It is less fattening to drink juice than milk

FACT: A glass of juice contains more calories than a glass of 1% milk. While juice contains mostly sugar and some vitamins, milk has more nutrients such as protein, calcium, potassium and Vitamin D.

MYTH: Dairy products are fattening and unhealthy.

FACT: Low-fat and nonfat milk, yogurt, and cheese are just as nutritious as whole milk dairy products, but they are lower in fat and calories. Dairy products have many nutrients your body needs. They offer protein to build muscles and help organs work properly, and calcium to strengthen bones. Most milk and some yogurts are fortified with vitamin D to help your body use calcium.

MYTH: Drinking wine instead of beer it is better

FACT: It is simply not true. One glass of wine (5 oz) contains ~130 kcal where as one bottle of beer (12 oz) has ~150 kcal. Remember, the sweeter the wine, the more sugar and calories it contains. By the same token for hard liquor; the higher the proof, the higher the calories.

MYTH: Starches are fattening and should be limited when trying to lose weight.

FACT: Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some vegetables (like potatoes and yams) are low in fat and calories. They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise.

MYTH: Nuts are fattening and you should not eat them if you want to lose weight.

FACT: In small amounts, nuts can be part of a healthy weight-loss program. Nuts are high in calories and fat. However, most nuts contain healthy fats that do not clog arteries. Nuts are also good sources of protein, dietary fiber, and minerals including magnesium and copper.

Tuesday, June 19, 2012

Standing in your own way

You know, I wish there were more fat loss products on the market. It seems like there are only a few.

Sarcasm--one of my many talents.

The truth is that most of the time, you end up searching for all the perfect answers and end up not taking any action. You spend so much time "researching" the best nutrition program or the best workout program, that you end up doing more "looking" than "doing".

Should I work out 3 days a week, 4 days a week... 6 days a week? Should I do an upper/lower split or a total body? Should I try a specific meal plan or just try to clean up my diet?

The truth? You won't know until you put it into action. It's simple. First, be realistic. If you know you can't commit to 4 days a week to working out, than it's OK. Stick with 3.

If you know for certain that there is no way you're not willing to give up bread, than you know that a gluten-free diet won't be right for you.

Take an approach that perfectly makes sense with YOUR lifestyle, and give it an honest shot for 2 weeks. If it doesn't fit your lifestyle, you know what?... you don't have to stick to it.

So, quit LOOKING and start DOING.

Sunday, May 20, 2012

Meet Tiff!

Tiffany Nuno, a PFIT certified personal trainer, began her career as a personal trainer in 2010. She is “Texas-Grown” and graduated from Texas A&M in 1996 with a degree in Elementary Education. Tiffany was involved in athletics as a child and has competed on swim, basketball, volleyball, softball and track teams. She is a former teacher, mother of 2 children and has been a Greatwood resident since 2001.

Tiffany transferred her teaching skills from the classroom to the gym and specializes in group and private training offering both indoor and outdoor exercise classes. She loves the energy of a group setting but focuses on individualized attention to each of her clients. Her sessions vary from High Intensity Interval Training (HIIT), Interval Circuit Training and Metabolic Resistance Training (combinations of intense cardiovascular and strength work) to beginner cardio and strength work. Her special talent is designing workouts with dynamic compound movements which pack a double punch of aerobic and anaerobic work. Her motivational training style is friendly and personable, energetic and warm, with attention to proper exercise form. She is easily able to modify exercises to fit the clients’ strength level and ability whether they are beginning a healthy lifestyle or have advanced skills. She prides herself on helping her clients push their limits, better themselves, and focus on healthy habits.

In addition to being a member of the Legacy Fitness Greatwood training team, she is also the founder and owner of Tiff-Fit Training. Tiff-Fit offers outdoor Boot Camp classes, small group training and private training.

Summer Boot Camp Session

SUMMER SESSION

TIFF-FIT BOOT CAMP & Training

JUNE 5 - AUG. 3

Boot Camp located in Greatwood - Sugar Land

WEEKLY - Nutritional Guidance

LOSE - Inches & Body Fat

GAIN - Strength & Tone

Accountability

There will be 7 weeks of class in this session.

**NO classes week of 6/12 - 6/15 and

7/24 - 7/27.

Class Times:

Monday--5:30 am boot camp (Dickinson Elementary in Greatwood)

6:30 am boot camp (Dickinson Elementary in Greatwood)

Wednesday--5:30 am boot camp (Dickinson Elementary)

6:30 am boot camp (Dickinson Elementary)

Thursday--5:30 am group training (Greatwood Training Center gym)

6:30 am group training (Greatwood Training Center gym)

Friday--5:00 am boot camp (parking lot @ Greatwood Training Center)

7:00 am group training (Greatwood Training Center gym)

Can start anytime -- will pro-rate session

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

Pricing below is for BOOT CAMP only. If you are interested in doing the Boot Camp/Group Training Combo or only small group training, please contact me for more information.

Cash or check accepted.

Payment due by first class of the session. Checks made out to Tiffany Nuno.
2x/week: $210
3x/week: $262.50

Pay with cash and receive 10% discount.
2x/week: $190
3x/week: $235

NEW PAYMENT OPTIONS--

Paypal (small fee applied) Check the top of the website for this payment method.

Pay via credit card on site.

What you can expect from Tiff-Fit:

Physical fitness assessment

Workouts catered to your fitness level

Cardiovascular endurance

Strength training

Speed and Agility

Circuit training

Core Strengthening

Plyometrics

Body fat percentage testing (upon request)

You will need:

Yoga Mat (thicker is better)
Dumbbells (one or two pairs ranging from 5-10 pounds)
Workout gloves
Jumprope
Water,water, water
Towel
Appropriate clothing for weather
A Great Attitude!

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

Sign up today! If there is an interest for a different time or location please let me know. If there are enough requests for a particular time or area I will start another camp to accommodate your fitness needs and schedule.

Friday, May 18, 2012

5 Nutritious, Belly-Filling Foods

Happy Friday, Tiff-Fitters!

During the weekends most people consume considerably more food/calories than on the weekdays (moi included). This could be for a variety of reasons, but mainly it’s because it’s a break from our normal routine, which in turn becomes a break from our normal diet.

Here are 5 nutritious, belly-filling foods…

These are not only filling and very satisfying; they’re a great source of protein, fiber and “good” fats…

1. Oatmeal - this breakfast sticks to your ribs, but not your gut. And contains 4-6 grams of fiber! Go with old style oatmeal or steel cut oats; do NOT use the instant flavored oatmeal’s (high in sugar).

2. Almonds – a handful of these nutritious nuts contains 6 grams of protein and 9 grams of monounsaturated fat. I like to carry these in a small plastic bag as a snack to keep hunger under control and my metabolism revved up throughout the day. Choose raw almonds over roasted or salted.

3. Salmon – you will get 22 grams of protein and a healthy shot of omega 3 fats, which helps to keep metabolism at its peak, and encourages muscle growth. If at all possible, go with wild salmon over the farm raised kind; you will get more of the fat-fighting essential fatty acids that are so good for you.

4. Black beans – lots of nutrients and to top it off, there’s 15 grams of protein AND fiber in 1 cup. They’re a great addition to almost any meal; if you’re eating Mexican food, substitute refried beans for black beans (less calories, more nutrients).

5. Quinoa - Yes, this is a grain, but not what you think. It’s a great source of natural carbs, as well as a fairly good protein source. Really tasty with grilled vegetables!

There you have it, friends… not only 5 ways to keep hunger under control, but healthy, nutrient-dense foods to keep your metabolism revved, energy at its peak, and fuel for your muscles.

Keeping your hunger under control, energy levels up, and your metabolism running efficiently, starts with having a solid plan in place so that you don’t give yourself the opportunity to react after you’re ready to devour anything and everything in sight.

Have a great weekend!

Monday, May 14, 2012

Abdominal Fat

Women want to know why (after dieting and exercising their whole lives) they are hit by a layer of fat right around the belly in their peri-post menopausal years. Whatever you want to call it, muffin top, pot belly, mid-life bulge, or “meno-pot” it just seems that you can’t diet or exercise it off.

It could be said that it’s like chiseling cement. A lot of women begin complaining about abdominal weight gain, along with sleep problems and an inability to focus or concentrate in their 40's, but because they’re still getting their monthly cycles, they don’t attribute it to menopause and hormonal changes.

How Does Hormone Imbalance Create Abdominal Weight Gain?

In a woman’s early to mid-30’s, progesterone levels are the first of the three sex hormones (progesterone, estrogen and testosterone) to decline. In fact, progesterone levels decline 120 times more rapidly than estrogen levels. The result is disequilibrium of estrogen to progesterone medically termed “estrogen dominance.” Too much estrogen with too little progesterone is the culprit responsible for the more subtle (or less well recognized/diagnosed) symptoms of hormone imbalance such as sleep disturbances, foggy thinking, and abdominal weight gain.

So it’s not a figment of your imagination, you’re just losing your much-needed progesterone. When you don’t have enough progesterone circulating, estrogen is the dominant hormone. Estrogen in overabundance makes you angry, edgy, short-tempered, and anxious. At the same time, estrogen increases the water content in your brain making you groggy, fuzzy and unfocused.

Actually, hormone related abdominal weight gain typically begins in the early to mid-30s, coinciding with decline in progesterone production and the incumbent estrogen dominance. Medical research shows that the average woman will gain one to two pounds each year between the ages of 35 and 55 and these pounds will cement around the waist, butt and thighs.

Estrogen dominance is the culprit. To get and keep those pounds off, it is essential that the optimum hormone balance be restored. At this time in your life it is vital that you maintain a healthy diet, and exercise to help balance your bodies hormones.

What Can You Eat to Help Get a Better Hormonal Balance?

Cruciferous Vegetables and Lignans are the top foods to reduce an unhealthy estrogen load. The good news is that there are foods and supplements medically proven to help the body eliminate the extra estrogen. There are two major food groups that can help you deal with the hormones that are causing this and sabotaging your best efforts to be fit.

1. Cruciferous Vegetables:

Cruciferous vegetables are rich in zinc, vitamins A, B, C, D and E and have been regarded for centuries as medicinal foods. This is not just a theory either, scientists have isolated a compound in cruciferous vegetables called Indole-3-Carbinol (I3C).

What does this mean to you? Well, this compound that is especially beneficial to estrogen metabolism. When you eat your cruciferous vegetables the I3C compound combines with the acids in your stomach and creates 3-Diindolylmethane, or DIM. DIM promotes healthy estrogen metabolism which can lead to a better hormone balance.

Cruciferous vegetables include broccoli, cauliflower, cabbage, kale, bok choi, kohlrabi, Brussels sprouts and mustard, rutabaga and turnip greens. Eat 3 to 4 servings of these vegetables each day. Try to eat them raw (or lightly steamed) to ensure all of the nutrients are live and readily absorbed. A single serving of vegetables is generally equivalent to 1/3 cup steamed or 2/3 to 1 cup raw. To add cruciferous veggies to your diet try the following:

• Snack on chopped raw broccoli and cauliflower plain or with simple, tasty nutrient rich dressings

• Eat a large salad full of kale and other cruciferous veggies for lunch or dinner every day

• Have 1 cup of cruciferous veggies with the meal that you don’t have your salad

• For a crispy, salty treat sprinkle sliced kale leaves with sesame salt and roast in a 350 degree until the kale begins to wilt and crisp

2. Lignans:

Lignans are phytoestrogens with estrogenic or anti-estrogenic activity. Lignans may also have antioxidant activity. Plant lignan compounds are converted in the intestine to a form of lignans (enterolignans) the human body can assimilate and use.

Flax seed is highest in lignan content, perhaps the richest source of lignans. Kale, broccoli, apricots, cabbage, Brussels sprouts and strawberries each have 0.2 to 0.8 mg of phytoestrogens called lignans.

• Add ¼ cup flax seed, or one heaping tablespoon, to your low-fat Greek yogurt, cereal, or salad every day.

• Replace your daily serving of breads, crackers, and cereals with products made with Flax Seed.

• Have a 1/3 cup steamed kale, broccoli, cabbage, or Brussels sprouts with your dinner.

• One cup apricots or strawberries for snacks.

Remember, too much belly fat can be a sign of poor health as well, so be sure to get a complete check up by your doctor (including blood tests). Research indicates that belly fat also increases the risk of cardiovascular disease, diabetes, and certain cancers. So, make these dietary changes today.