Archive for the ‘Weight-loss’ Category
Yoga, Boot Camp, Boxing, Piloxing, Turbo Super Charged Fit Club, there are so many choices for fitness classes these days. While I believe it’s important to try new things, don’t bite off more than you can chew.
Don’t Overbook Yourself
If you have a Boxing class at 9 on Saturdays, don’t schedule a pilates session at 11 the same day. You may not realize it but you will not be giving your all in either of those classes.
Even if you feel like you have the energy to endure both sessions, mentally you will be holding back. You may work up a good sweat in the boxing class, but that pilates session will be in the back of your mind. Then when you do get to pilates, chances are you won’t be performing at the best level that you’re capable of. Don’t overbook yourself!
Be Present
When you walk into a class or work-out session leave everything at the door. Focus on the task at hand and give it everything you have. Don’t think about the other classes you want to try, or the run you are going to do tomorrow. Engage in the work you are doing in that moment. You will get better results from the class you’re doing and you’ll feel like you got a great work-out at the end of the session.
Stop Looking For The Next Best Thing
Take responsibility for your results. New fitness classes and gimmicks come out daily, it’s not the class that is going to do all the work for you. You are the one that has to put the effort in. Find a class that you feel motivated and supported in. Then give it a fair shot. If your results are slow or not happening talk to the instructor or other members of the class that have had success, don’t look for what you think will be the next best thing.
Sample One At A Time
If there is a class you’re interested in, give it a trial run. Test out one class at a time. It’s difficult to make a decision when you have 3 different classes going at one time. This will allow you try the class a few times and make an informed decision on whether it’s a good fit for you or not. Each session may be different depending on the class, it’s important to try it more than once. This will be easier to do if your schedule is clear and you aren’t trying to jam in a run followed by yoga followed by body pump followed by the new class that you’re best friend is in.
To get the best results from your fitness classes, learn to enjoy the variety without putting too much on your plate at one time.
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Summer can be a busy time in your life. With your children out of school, vacations, family
events and beach days it’s easy to slip out of your regular exercise habits. Read these tips on how to get back into a fitness regimen this summer.
Start Now
Stop telling yourself you will start tomorrow, pick up the habit now. You can start your exercise program on any day of the week. There is no rule saying you have to start fresh on a Monday. Don’t put off your work-out another day, jump right into it.
Start Small
You may have been up to working out 5-6 days a week at one point. That’s not where you have to start out. If you’re not working out at all start off with 2 days a week. For those of you that are getting in 1-2 days already try adding another day or two. Make a small commitment to yourself that you will do a little more than you did the week before.
Try Something New
A big reason people fall off of their exercise plan is because they are bored. They would rather be at the beach than their usual spot on the elliptical. Avoid this problem by trying something new. There are so many fitness classes available these days. If you are intimidated by starting with a class try an in-home work-out video.
Enlist A Friend
Sometimes we all need a little push. You may need someone to answer to other than yourself. Make a fitness date with a friend. There will be days when you won’t want to stick to your schedule, having a work-out buddy is just one more way to keep you on track.
Set A Goal
Working towards a specific goal will give your exercise regimen a lot more meaning. Evaluate where you are now and think of all the ways in which you would like to improve on your health and fitness level. Your goals can be anything from increasing flexibility to running a mile to doing 10 push ups. Write your goals down and keep working towards them.
Summer is an enjoyable and exciting time. It can also be a time where you get into the best shape of your life. Don’t wait until the fall to get serious about your health. Start now!
Photo Credit:http://www.hamptons.com
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Boot Camp classes can be very effective for reaching your weight-loss and
fitness goals. However, there is more to getting results than just signing up. Use these tools to get the most out of your Boot Camp experience.
1. Try It Before You Buy It
There are many elements that go into a group training class like boot camp. You want to make sure you like the instructor, style and feeling of the class. Talk to the other clients in the room, they will be your best resource for any questions about results, the instructor or the class.
2. Go To Class
This rule is easier said than done. There will be times when you don’t feel like going to class, you have to work late or something has come up last minute. Make your class a priority. If you do have an emergency then ask your trainer for a makeup session if possible. If your instructor does not offer makeups see if they can recommend a good in-home work-out for you to do on your own.
Pro Tip: Pay for your classes in advance. If you’ve made the financial commitment then there’s one more reason for you to go.
3. Give It Everything You’ve Got
While the instructor is there to challenge and motivate you, you’re the only one in control of your own body. Don’t just go through the motions of the exercises, push yourself. Limit your rest times during class. You want to make the most out of each and every moment in your session. Don’t do push-ups from your knees, or go half way down to the floor because you will get done quicker. Choose the option that is the most challenging for you, and give it all you’ve got.
4. Speak Up
When you are new to a class there may be some exercises you’re not familiar with. Don’t be afraid to ask your trainer for some personal attention on a specific exercise. If you are given a weight or exercise that doesn’t feel challenging be honest with yourself. Ask your instructor for a heavier weight or an advanced version of the exercise you’re doing.
5. Get Measured
It can be helpful to see all of your progress on paper. Ask your instructor to take your waist and hip measurements. They can be done weekly or bi-weekly. Make sure you are measured at the same time and day every week and by the same person. If you are not seeing results then there is something that needs to be adjusted in your diet and/or exercise sessions.
6. Keep A Food Diary
Ask your instructor for nutrition advice if you need it. Try keeping a food journal for a few days and bringing it in to your trainer for review. You may be eating too much or not enough. When you write everything down that takes the guesswork out of your diet and it will be easier for you to get to the results you desire.
Boot Camp can be a great catalyst to a healthy and happy life. Make sure you remember that signing up for class is just the beginning. It’s up to you to do the work!
Photo Credit: http://www.womenshealthmag.com
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Ice cream season is upon us! Do you want to indulge in this sweet treat without feeling guilty? Well, you better get moving!
On average an “I like It” size dish with no toppings from Cold Stone contains 300-350 calories.
Here are 10 ways to burn that energy!
- Go for a 3 mile run
- Swim Freestyle for 45:00
- Jump rope for 35:00 (try breaking this up through out your day)
- Walk up and down your stairs for 30:00
- Trim your lawn with a push-lawn mower for 45:00
- Go for a 50:00 bike ride at a light pace (10-12 MPH)
- Play 45:00 of kickball
- Challenge someone to a 70:00 game of Table Tennis
- Belly Dance for 1 hour
- Play Flag Football for 35:00
Each of these activities on average burn 300-350 calories. The exact calorie expenditure will be different for everyone. Depending on your body weight and how hard you work at each activity you may burn more or less than the average. The most accurate way to determine how many calories you’ve burned is with a body bug or a heart rate monitor.
To learn more about calorie expenditure for your favorite games and chores try an activity calculator.
Photo Credit:http://forum.xcitefun.net
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Do you want to exercise outdoors but you’re not sure where to begin? Work
up a sweat in the sun with these 5 outdoor boot camp exercises!
1. Step Ups
Get your heart rate up and strengthen your legs with this exercise. Find a sturdy surface outdoors that you can safely step onto. It can be a park bench, cement step or a side walk curb. For higher surfaces go slow with your step ups. If you’re using a short step like a sidewalk curb your cadence should be very fast.
2. Burpees
Use Burpees to add intensity to your push-ups. Here’s how to do them
- Crouch down to the ground
- Jump back to a plank position
- Perform a push up, get as close to the ground as you can
- Jump your feet back to where your hands are
- Immediately Jump up with your hands in the air
For beginners try a regular push up and add a jumping jack to the end of it.
3. The Broad Jump
Make sure you are on a dry non-slippery surface for this exercise. Start with your feet shoulder width apart. Bend your knees and jump as far forward as you can until you land softly on your feet. This exercise is about length, not height. Make sure you’re jumping with both feet at the same time and landing the same way.
4. The Plank
Use this static hold to strengthen your core. This is a good exercise to finish with. When you hold a plank your body should be level. You can hold from your hands like the beginning of a push up or from your forearms. Some common mistakes with this exercise are
- Hips too high or too low. Your hips should be level with the rest of your body
- Bad arm positioning. Wrists should be directly under your shoulders. If you’re holding from your forearms then your elbows should be under your shoulders.
- Holding your breath. You will get through this exercise a lot easier if you breathe. Take deep breaths in through your nose and out through your mouth. Try counting your breaths to distract you from the exercise.
5. Jog/Run/Sprint
Use these variations of running to add intensity to your work-out. Once you’re warmed up add a short run or all out sprint to your Boot Camp Work-out. That extra push will get your heart rate elevated and start to wear out your legs causing you to work harder to get through the other exercises you’re about to do.
Here’s an example of how to put these 5 exercises together for a great Boot Camp Workout
Warm Up
100x Step Up (50 reps on each leg)
Exercise
:30 Broad Jump/:30 Plank Hold
6 Rounds
20x Burpee*/2:00 Run as fast as possible
1:00 Rest, 5 Rounds
* Beginners replace the burpees with push-ups.
Finisher
1:00 Plank Hold/:20 Rest
4 Rounds
Photo Credit:http://babybootcamphb.blogspot.com
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Advertisements are everywhere, and it’s your job to
pay close attention to what these products are promising and what they actually do, especially when it comes to food choices. Here are 5 common marketing strategies geared towards the average dieter.
1. “No High Fructose Corn Syrup”
High Fructose Corn Syrup is a type of sugar that is found in many food products in the American diet today. It has the same caloric value per gram that table sugar does. Products are now advertising that they do not have this ingredient to make their product seem “healthy”. Just because a product does not have High Fructose Corn Syrup, does not make it a good food choice.
Heinz has an organic ketchup that has no High Fructose Corn Syrup, does that mean that ketchup is good for you? If you happen to be buying a product that has no High Fructose Corn Syrup that’s a great bonus, don’t base a meal decision off of that one selling point.
2. “Same Amount Of Protein As An Egg”
This advertisement was recently put out by Kashi Cereal. True that the cereal they are promoting in this ad has as much protein as an egg in a single serving. Let’s compare the rest of the nutrition facts for these two food choices.
GOLEAN Crunch! Honey Almond Flax
Serving Size; 1 Cup
- Calories; 200
- Fat; 4.5g
- Carbohydrate; 36g
- Protein; 9g
Egg
Serving Size; 1 Large Egg
- Calories; 70
- Fat; 5g
- Carbohydrate; 0g
- Protein; 6g
This Go Lean cereal has more protein than an egg. It also has 36 more grams of carbohydrate and 130 more calories per serving. Between these two choices the egg a far better choice.
3. “Excellent Source Of Protein”
What makes an “excellent” or “great” source of protein. When you see a food label that has this slogan check the actual nutrition facts. Be a smart consumer and know what makes a product an excellent source of protein. The advertisement may be referring to the price or convenience of the product as being “excellent”. What you really want, is a product that will give you best nutritional value.
4. “30% Less Fat Than Regular Potato Chips”
The product Sunchips uses this selling point frequently. Sunchips do have less fat than it’s leading competitor, does that make it a wise food choice? This product still has 6g of fat and 19g of Carbohydrate per serving. This is a processed food that provides minimal if any good nutritional value. Skip the chips and go for a hand full of almonds if you’re craving something salty.
5. “Gluten Free”
There has been a lot of buzz lately for Gluten free products. There are more items available today that are Gluten free which is good news for someone that is allergic to Gluten. For the average consumer that is not allergic to Gluten this should not be a selling point for you. Most ice cream is Gluten free, do you think that’s a good food choice?
Here are 6 tips to help you avoid falling for these diet marketing schemes
- Make a shopping list before you go to the grocery store
- Ignore the captions on the front of a food box or bag
- Read the nutrition label of any product you’re not familiar with
- Stick to the peripheries of the Super Market, most processed foods are in the middle isles
- Be a smart consumer, if there is a product you want to try do some research on it
- If it’s too good to be true, it most likely is. Don’t let these advertisements be your excuse to put junk in your body.
Photo Credit: http://www.dailymail.co.uk
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Fitness By D has a new location! I am now teaching at The Body Workshop
in Dedham Center, MA. I am available for one-on-one and group training.
All fitness levels are welcome in our group training classes. Whether you’re an advanced athlete or a beginner, your work-out will be modified for your level and fitness goals.
I use body-weight exercises, kettle-bells, med-balls, dumbbells and suspension training in my sessions. Each class is challenging and efficient in getting you towards your ideal health and body image.
My current class times for small group training are;
- Monday-6:15PM & 7:15PM
- Tuesday-6:15PM & 7:15PM
- Wednesday-6:15PM & 7:15PM
- Thursday-6:15PM & 7:15PM
- Saturday-9:00AM
Each class is 45-60:00 in length. Class cost is $140/month for 3 classes a week.
For one-on-one personal training days and times vary. Pricing is $60/session. There is a 10 session minimum to purchase one-on-one training.
The Body Workshop is located at
569 High Street
Dedham, MA
Email me today at dmbitto@gmail.com for a free fitness consultation!
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Have you come to a dead end with your weight loss program? Follow these tips to make this
plateau a thing of the past!
1. Switch Your Schedule
Play around with you work-out times. If you normally exercise in the morning try switching two of those mornings for night sessions. When you practice the same exercises at the same time every day your body adapts to that schedule. Try shifting your day to a time that your body is not accustomed to.
2. Increase The Intensity
Make sure you are challenging yourself. Your exercise sessions may have been difficult when you first started and it’s important to keep that intensity going. There are many ways you can increase the intensity of your work-outs.
- Combine cardio and weights. If you are doing a general strength circuit add a 1/4 mile sprint at the end of your sets. If you have mastered the Push up, then try doing a set of Push ups (anywhere from 5-20) and a 250 Meter Rowing sprint for as many rounds as you can perform.
- Try a new machine. If you usually run then try a session on the bike. The C2 rower is one of the most beneficial and underused pieces of equipment in a typical gym (Planet Fitness, Gold’s, WOW). Try the step mill or StairMaster, your heart rate will go up leading you to burn more calories when you try something new and challenge yourself.
- Add Intervals To Your Cardio Days. For those of you that do straight cardio a few days a week, this is the quickest way to hitting a plateau. Add in intervals to avoid this problem. If you normally run, bike or row try this interval work-out.
10:00 at an easy pace
:30 Sprint/:30 Easy for 10 Rounds
5:00 at a moderate pace
:30 Sprint/:30 Easy for 5 Rounds
3:00 at a moderate pace
:30 Sprint/:30 Easy for 3 Rounds
5:00 Cool Down
3. Keep A Journal
Record your daily food intake along with your work-out sessions. This will take the guess work out of your fitness program. You will be able to see which areas you need to improve or if you are doing too much of the same thing. Record your weight/inches lost in this journal as well. You can look back on weeks where you had the best results and figure out which exercises and diet your body responded well to.
4. Do Have A Cheat Meal; Don’t Have A Cheat Weekend.
Weekends are a tough time for those of you on a weight-loss program. Allow yourself a meal that you’re craving, that may not be the most beneficial for your body. End it there, don’t let it lead to a weekend of self sabotage. Cheat weekends will definitely lead to a weight-loss plateau and possible weight-gain.
5. Spice Up Your Diet
Make new recipes and step outside of the traditional diet foods. When you eat the same thing everyday you will get board no matter how much you enjoy that dish. Boredom with your diet regimen can only cause negative results. You will eventually get sick of salads with grilled chicken and stray off of your diet. Do some research there are plenty of good healthy recipes out there.
Plateaus can be a frustrating weigh-loss situation. You work hard you should see good results. Follow these tips and the most important thing is to stay focused, don’t let this set-back be a pit-fall!
Photo Credit: http://www.bestquickweightlossdiets.com
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Are you starting a “Biggest Loser” competition with your co-workers, friends or family?
Here are 4 easy guidelines for getting started and measuring your success.
1. Ante Up
Give everyone an exact start date and when to have their money in by. It’s up to you to decide what you’re playing for. You can use money, household chores or bragging rights. Find what motivates you the most. Stick to whatever start date you pick, if you keep it an ongoing enrollment others will be less likely to commit.
2. Get Informed
Make sure everyone in the competition has the proper guidance they need. Each participant will have their own reasons for joining the contest. Some people may know how to eat healthy and exercise but they want the support of their peers to keep them on track. Others may need a lot more guidance than that.
Hold an information session for anyone wanting to learn more about what they should be eating and how much exercise to get. You can have someone that is experienced in the group give their best knowledge or hire an expert to come in and get you started.
Nutrition Made Easy
I find the most convenient way to track nutrition is through the website Fitday. Create a free profile with your current age, weight, height and activity level and you will be provided with a general estimate of what your daily caloric intake should be. Then use the food log to track your daily calories. At the bottom of your food log is a pie chart explaining the percentages of where your calories are coming from. It’s best to have 40% from Carbohydrate/30% from Fat/30% from Protein.
Get Moving
Get in a good sweat session at least three times per week. Your work-outs don’t have to be long ones but they should be intense. Try taking a new class like boot camp or starting a small group training session with others in your contest. Don’t just stick to cardio like walking, running and biking. Make sure you get in some strength training. Body weight work-outs are very effective, you can get a great exercise session done in your own home.
3. Weighing In
Everyone’s weight and measurements should be taken at the same time and day every week. Use three factors to measure results
- The Scale. All the participants need to use the same scale. It’s best if they wear the same outfit every week as well.
- Waist Measurement. Designate one non-participant to take everyone’s measurements. It needs to be the same person every week to insure accurate results. Take the waist measurement from the participants belly button.
- Hip Measurement. This measurement should be taken from the widest part of the hips. Be sure not to wear thick pants or ones that are made of slippery material to make taking hip measurements easy.
By using more than just the scale you will level the playing field for everyone. It’s common for some people to see small changes on the scale, however their clothes may be falling off of them. This often occurs in females and most commonly in ones that are 5-10LBS. away from their “goal weight”. When you exercise and use strength training to get in shape you’re building muscle and losing fat. This can makes the scale an inaccurate measure of your diet success.
Once all of the measurements have been taken award points for any losses and add points if any measurements should go up. Each pound is worth one point and each 1/4 inch is worth one point. Record everyone’s results in one notebook each week.
4. Finish Line
Give your group about three months before you end the competition. This will prevent people from trying crash diets but it’s also short enough so you won’t get into the mentality of “Oh, I’ll start this next week.” Count up each person’s points from the results notebook and the person with the most points is the winner. In the event of a tie, come up with a fun challenge for a “tie-breaker.” Use a physical challenge like the person that can do the most push ups in 5:00 or the participant that can run a mile the quickest is the winner.
Make sure you have fun with this and remember the real reason you’ve signed up is to get to a healthier happier life!
Website for image: http://wonkette.com
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This week marks my four year anniversary of living a cigarette free life. After about a decade of being married to smoking, I successfully kicked the habit on March 18th, 2007.
There are multiple reasons why quitting is too difficult for some people. An excuse I hear often, especially from women is they are afraid of gaining weight. It’s true that cigarettes are an appetite suppressant, however there are many other ways to keep your weight at a healthy level without causing lung cancer.
Here are 6 steps you can take to help you put down the cigarettes without putting on the pounds.
1. Get Active
Start an exercise program. It can be anything you’re interested in, walking, yoga, strength training or kickboxing. Any activity that will help you add to your daily caloric deficit. Then notice how your breathing feels after several weeks of the activity that you have started. You should experience less coughing and an increase in your endurance as the weeks pass.
2. Spice It Up
Stock up on cinnamon mints or gum. The cinnamon helps by giving you that burning feeling on your
tongue. This will also occupy your mind by having something in your mouth other than a cigarette.
3. Enjoy Your Food
Cigarette smoking dulls your taste buds. Start to notice the difference in how your food tastes after you kick the habit. When your food tastes better you can practice mindful eating. Mindful eating means paying attention to what you’re eating, how it tastes and how much of it your ingesting. If you focus on enjoying your food and listening to your body when it’s full, there’s less of a chance that you will overeat.
4. Cut Back On Alcohol
Many smokers associate having a drink with smoking a cigarette. Avoid alcohol, especially in the beginning stages of your smoke-free life. When you drink alcohol your inhibitions are down and you will be more likely to light up a cigarette. If you are strong enough not to break and have one, you may look for a substitute such as a snack to munch on to get your mind off of smoking. It’s best to side step this situation all together, until you’re confident enough that you won’t slip up after a drink or two.
5. Know Your Weaknesses
Certain situations call out to you as a smoker to light up. It becomes an unconscious thing, but you start to associate certain times of the day with smoking. For some smokers it’s right after a meal, with their morning coffee or in the car on their commute to work. Just being aware of these high risk times can help you avoid temptation. Keep some gum or mints on hand and try to keep busy so you won’t reach for a cigarette or food when you’re not hungry.
6. Remember Your Reasons
Keep a small notepad and pen on hand for when a cigarette craving hits. Make some lists to help you stick out the hard times with out replacing smoking for eating. Write down the reasons you’ve decided to quit smoking, if you’re having trouble remembering your specific reasons here’s three to get you started.
- Money Saver. Cigarettes are around $8.00 per pack now. If you smoke one pack a day that’s around $225.00 per month. That’s a good chunk of change.
- Odor Eaters. No more smoke filled scent in your car or on your clothes. Enjoy the fresh smells of your day without the usual cloud of smoke you use to carry.
- Live Longer. Reduce your risk of lung cancer and emphysema. Your body is an amazing thing and your lungs have the ability to repair themselves.
Quitting a habit is never easy, especially one that contains an addictive drug like nicotine. Remember to take it one day at a time and if you have a set back don’t give up!
Photo Credit: http://www.stopsmokingsteps.com
