Archive for the ‘Weight Loss’ Category

Let’s take it outside!

Friday, April 19th, 2013

 

 

Jen Rowley, A.C.E. Certified Personal Trainer
Manager of CoachMeFit Ann Arbor
 
 
springintofitness

I think we can safely say that spring has sprung! There has been some sunshine, some warm days, and….no more snow! Time to get outside and reap the benefits of all that Mother Nature has to offer.

There is some surprising research-backed news that says “green exercise” may be the best way to lose weight, feel great, and even get smarter. Breathe in some fresh air and chances are you will want to exercise. Being outside is more playful and fun, therefore making your workouts seem less like work!

Here are some more outdoor benefits:

1. Choosing a sunrise workout outside may help you fall asleep faster at night. Natural light resets circadian rhythms, so it may be easier to nod off, according to experts at the Lighting Research Center.

2. Just seeing the color green may make you feel better during your workout, due to its calming effect.

3. It is better and cheaper than therapy! After just five minutes of any outdoor exercise, you’re happier and more confident. This boost can last all day!

4. Creativity and ideas come to you faster. After an hour of nature-time, sans tech gadgets, research shows a 50% increase in creativity.

5. Nature is the new coffee! Just 20 active minutes outside can wake up your mind and body, making you feel more alive. And, it won’t cost you $4!

6. You can gain a sense of peace. Exercisers reported being less tense and tired, and calmer, during any activity done outside. Probably due to the fresh air that your body craves and the serene surroundings.

www.shape.com

Ok, so now what? Great news–CoachMeFit is starting up a new running club! Club CMF is getting geared up to start in the next couple of weeks. Here are some details:

*a non-competitive way to get an extra cardio day

*a good reason to get outside with fellow runners

*guided warm-up provided

*map, easy conversation, multiple paces, and fun company provided

*guided stretching post-run

*variety of recovery drinks and snacks will be provided post-run

This group will be open to CMF clients and non-clients! We are hoping to have a good-sized group of people to keep each other motivated and accountable to your exercise plan. Also, the guided warm-up and post-run stretching will be useful for those who generally skip these very important steps. And the post-run snacks will educate those  who may have questions regarding calorie, protein, and sugar intake for  healthy muscle recovery. More information to come–please see our posting in the CoachMeFit studio!

See you in–and out of– the studio!

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March Madness

Thursday, March 7th, 2013
 
 
Jen Rowley, A.C.E. Certified Personal Trainer
Manager of CoachMeFit Ann Arbor
 
 

March certainly came in like a lion with record snow falls, dropping temperatures, and a lot of grey days! We can only hope that it goes out like a lamb with some warm days, blooming buds on the trees, and some sunshine. Let’s get ready for spring!

March Lunge & Burpee Challenge

                                                         www.SoreFitness.com

 

C’mon! Who’s with me on this? It will be a fun challenge that you can do anywhere. Email me– jen@coachmefit.com — if you are doing this and we can check off our days together at CoachMeFit!


Blogilicious Recipe

Peanut Butter Power Balls

1 C. peanut butter

1 C. honey

1 C. old fashioned oats

1 C. chopped dried fruit ( I used ginger)

1/2 C. chopped almonds

3 scoops vanilla protein powder

cinnamon to taste

-Heat peanut butter and honey over medium heat until runny. Add oats, fruit, nuts, protein powder, and cinnamon. Mix until coated. Remove from heat and cool in fridge for 5 minutes. Roll into bite-size balls.

These are great for recovery snacks after a fantastic workout at CoachMeFit! Or to take along to fuel a long run or walk outdoors.

 

Bridal Show 2013


CoachMeFit was a vendor at this year’s Kensington Court Bridal Show. We were able to showcase our studio, gear, and offer some fun Bridal Bootcamp/Workout offers. It was a very fun event and I was proud to be a part of it, especially with such healthy and motivating material to present to all of the brides-to-be! If you or someone you know is going to be in or at a wedding this spring or summer–whether it is as  a bride or a guest–contact us. We can get you in looking and feeling your best for the big event!

Don’t forget to “Like” CoachMeFit on Facebook. And you can “Check In” on your Facebook page via Iphone or Ipad while you are here. Show your friends how healthy and fit you are by sharing your favorite workout studio!

The best compliment we can receive is a referral.

 
 
 
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Come in and play with us!

Thursday, February 21st, 2013

 

Jen Rowley, A.C.E. Certified Personal Trainer
Manager of CoachMeFit Ann Arbor
 

Baby, it’s cold outside!

Exercising In The Cold
The biggest concern for exercising in the cold is hypothermia, or too much heat loss. When you exercise in a cold environment you must consider one primary factor: how much heat will your body lose during exercise?

Heat loss is controlled in two ways:

  1. Insulation, consisting of body fat plus clothing.
  2. Environmental factors, including temperature, wind and whether you’re exercising in the air or in the water. Each of these factors plays a role in the body’s ability to maintain a comfortable temperature during exercise.

Rules for exercising in the cold

  • Check the temperature and wind conditions before you go out and do not exercise if conditions are dangerous.
  • Keep your head, hands and feet warm.
  • Dress in layers that can provide a trapped layer of dry air near the skin (avoid cotton sweats and other similar materials).
www.twc.com

But we are having fun with our workouts inside at CoachMeFit. Check out our clients working hard this last week…

 

 

 

Whether we are working on cardio, strength-training, or balance, our clients are always having a great time reaching goals with their trainers!

 

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The weight-loss mystery!

Tuesday, February 12th, 2013
 
 
Jen Rowley, A.C.E. Certified Personal Trainer
Manager of CoachMeFit Ann Arbor

 

Nothing taps your panic button quite like gaining weight, especially when you’re on a weight loss program. Unfortunately, it’s an inevitable fact of life. Luckily, you’ve got me here to tell you that, as long as you’re following a solid program, results will come. It’s a physiological certainty (unless you have an underlying issue, like hypothyroidism).

I realize this might take further convincing, considering our instant-gratification society.  I’ve seen and heard many weight-loss issues, most of which were solved by patience. That said, there are some strategies you can use to ensure you’re getting the most out of both your diet and exercise program. Let’s tackle five of the most common weight loss mysteries.

1. I’m following a diet and exercise program perfectly. Why isn’t it working?! 

Cortisol is a word you should become familiar with, as it’s a key factor here. You’ve probably heard that it makes you fat, but you have no idea why “they” say that. What is cortisol? It’s actually a performance-enhancing stress hormone that serves an important function in survival situations. Unfortunately, when we force too much daily stress on our bodies, we shift into a state of chronic cortisol release. This can cause us to store excess fat as a survival instinct. While it sounds pretty dire, it’s generally only a serious problem in those with poor lifestyle habits.
The beginning of a diet and/or exercise program, however, is a survival situation. In a very simplistic sense, your body releases cortisol, which, in turn, causes excess water retention to help you rebuild broken down muscle tissue. While this is cortisol functioning properly, it does lead to a period of water weight gain as you adjust to a new program. It’s nothing to worry about. By following a solid plan, your body will adapt by repairing this muscle tissue. This results in an increase in your metabolism and leads to weight loss if that’s your goal.

2. I’m barely eating. 

This is a tough situation because our natural reaction to weight gain is to eat less. When you’re exercising, it’s important to keep your eye on workout performance, as opposed to how much weight you’re losing. You should be eating enough so that your daily workouts improve over time. As long as that’s happening, your body is adapting, your metabolism is increasing, and you will lose weight provided you also don’t overeat.

3. I’ve been doing hard workouts for weeks. 

If you’re doing the same workouts at the same intensity constantly, you are not forcing adaptations that lead to changes in your metabolism. This is called a plateau.
A plateau, technically, isn’t gaining weight—it’s remaining the same—but a proper diet and exercise program should continually force improvements (in the form of adaptations). Otherwise, your metabolism won’t continue to increase, which is the goal of most weight loss programs.

4. I lost weight for a while but now it’s stopped. 

You eat less to lose weight. Things are going great, but suddenly you plateau—or start gaining. Odds are, your metabolism has slowed down in order to deal with the decreased calories. You’re starving your now fit body, so it’s doing what it needs to do to survive. The answer to this problem is pretty simple: eat more. But not just anything–choose healthy foods that are going to fuel your body.

5. I heard I should stop snacking.

Better advise would be to choose snacks that offer a balance of protein, fiber, and healthy fats—like apples with peanut butter, or carrots with hummus. “A healthy snack can help maintain steady blood sugar levels, which keeps your appetite in check and your energy stable,” Rania Batayneh (nutritionist) says. Skipping a snack can cause your blood sugar to dip, leaving you moody and famished—and more likely to overeat at mealtime.

Some healthy snack choices:

Nuts: ”They’re great snack items because they’re so filling,” says Katherine Tallmadge, spokeswoman for the American Dietetic Association. Walnuts are desirable because they’re high in omega-3 fatty acids that protect against heart disease. Limit yourself to 1 ounce — about 160 calories.
Fresh Fruits: All fruits nutritional, filling, and low in fat. Take a medium-size pear or apple: Each has only 60 calories. A cup of strawberries contains about 50 calories, and the same amount of blueberries has 40 calories. After you’ve rinsed berries, place them in small containers for snacking.
Peanut Butter: Spread a little on crackers, or make a banana sandwich. Split one small banana — 100 calories — lengthwise. Spread no more than a tablespoon of peanut butter — 90 calories — over one half of the banana and top it with the other half.
Hard-boiled eggs: Make a half-dozen at the beginning of each week for a fast and convenient snack in your fridge!
Greek yogurt: Rich in protein, this snack is both delicious and satisfying. For the least amount of sugar, go plain! If you need a bit of sweetness, you can add your own blueberries, strawberries, or raspberries.
 

And one of the biggest weight-loss obstacles? Skipping breakfast! Think of your body as an efficient running machine. You need to fuel your body in order for it to perform, either in your daily activities or during your workout. Try these delicious breakfasts:

5 Super-Quick Breakfasts:

Berry Healthy Cereal
3/4 cup high-protein, whole-grain cereal (such as Kashi® Go Lean) topped with 1 cup nonfat milk and 1/2 cup berries
Nutritional Information (per serving): Calories: 266, Protein: 13 g, Fat: 3 g, Carbs: 50 g

Cottage Cheese On-the-Go
1 cup 1% cottage cheese served with 1 medium apple, or 1 medium pear, or 1 cup cubed melon, or 1 cup berries
Nutritional Information (per serving): Calories: 257, Protein: 28 g, Fat: 3 g, Carbs: 31 g

Crunchy Greek Yogurt
1 cup nonfat plain Greek yogurt with 3/4 cup high-protein, whole-grain cereal (such as Kashi® Go Lean) mixed in
Nutritional Information (per serving): Calories: 285, Protein: 23 g, Fat: 3 g, Carbs: 45 g

The Best Smoothie

In a blender mix 1 cup kale, 1/2 cup almond milk, 1 banana,  1-inch piece of ginger root, 2 tablespoons flax seed, and 1 tablespoon peanut butter. Blend.

Yogo Berry
1 scoop (or 1 packet) Greenberry Shakeology blended with 1 cup strawberry halves, 1/2 cup plain nonfat yogurt, 1 Tbsp. raw honey, 1 cup nonfat milk, and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 401, Protein: 32 g, Fat: 1 g, Carbs: 69 g

The fact is, it really is not a mystery at all. Weight-loss is the result of burning more calories than you take in. So keep up all the good work in the gym, keep your metabolism burning with a healthy diet, and watch your body transform!

Mystery solved.

 

www.beachbody.com
www.fitnessmagazine.com
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Small changes, big results!

Wednesday, January 23rd, 2013

January 23, 2013

Jen Rowley, A.C.E. Certified Personal Trainer
Manager of CoachMeFit Ann Arbor
 

A journey of a thousand miles begins with a single step. –Confucius.

Have you ever sat and thought–I can’t lose weight or get fit or change my life because it’s too hard or takes too much time? We’ve all had those thoughts, but did you know, by making small changes a little at a time, you CAN do anything you want. It’s funny how those small changes slowly add up to big changes over time.

Here’s a list of some small changes you can implement in your life that will make a huge impact on your journey to a healthier life:

1. Cut out sodas. Even diet drinks can make your body latch on to excess weight. Even cutting back can make a huge impact. One can of soda has 140 calories in it. If you only cut out one soda a day, that could equal almost 15 lbs lost in a year. Substitute carbonated water with orange slices for a flavored, bubbly treat or better yet, drink more water. Your body needs it to survive.

2. Time your Internet use. For every 30 minutes you spend online, do 5-10 minutes of exercise. This goes back to the idea that we make time for what is important. If you have time to sit for 30 minutes and play angry birds or surf the net, you have time to do some quick exercises. I used to say that I didn’t have the energy to exercise, but once you start, you’ll find that you don’t have any energy when you DON’T exercise so get your body moving.

3. Make a workout appointment. Like you would a doctor or dentist appointment, and keep it. You wouldn’t decide that you were too tired to go to the dentist, but yet this is the excuse we use all the time for not getting in fitness. Make an appointment for yourself and keep it. It is important to pencil in those cardio sessions and at-home workouts, too. If it is on your calendar you will be less likely to “forget” or neglect your workout. Why not put it on your calendar right now?

4. Start small. Don’t take on too many changes at once, but add another step when you feel comfortable. We often start the race at a sprint and then burn out quickly. Take on one new challenge at a time and before you know it, you’ll be amazed at how far you’ve come!

www.cozi.com

 

Fit for the Holidays

Congratulations to all of the finishers of the 2012 Fit for the Holidays program–a weight maintenance program sponsored by CoachMeFit. This is the last week before the final weigh in! Great job to those clients who were determined enough to get through the 8-week program. We will post the results of the three “biggest losers” as soon as we get final results from the trainers…as well as hand out the prizes! Did you like this friendly competition? Would you like more–possibly shorter–programs like this to keep you on track? Just let Jen Rowley know (via email or at the studio)! We can keep you motivated!!

Welcome, Green Fairies…

Please welcome the latest edition to the CoachMeFit home: The Green Fairies! Our female clients noticed their door in the women’s locker room earlier in the week and it seems that they are here to stay! Please help keep the fairies happy by staying “green” while you are at CoachMeFit. We have  separate recycling containers in the studio for our plastic products and paper. Do your part by making a small change and recycling the appropriate materials!

CoachMeFit is going to make their own small change: we will be adding a refillable shampoo/conditioner dispenser in the locker room showers. This will cut down on product waste as well as container waste! Thanks for the great idea, Renee Gregory! We appreciate all client input!

See you around the studio…stay warm out there!

“The best compliment is a referral.” Let your friends and family know how you are staying fit this winter season!

 

 

 

 

  1. The average person generates over 4 pounds of trash every day and about 1.5 tons of solid waste per year.
  2. In 2009, Americans produced enough trash to circle the Earth 24 times.
  3. Over 75% of waste is recyclable, but we only recycle about 30% of it.
  4. We generate 21.5 million tons of food waste each year. If we composted that food, it would reduce the same amount of greenhouse gas as taking 2 million cars off the road.
  5. Recycling one aluminum can saves enough energy to listen to a full album on your iPod. Recycling 100 cans could light your bedroom for two whole weeks.
  6. Recycling aluminum cans saves 95% of the energy used to make alum cans from new material.
  7. Americans throw away 25,000,000 plastic bottles every hour.
  8. Over 87% of Americans have access to curbside or drop-off paper recycling programs.
  9. In 2009, Americans threw away almost 9 million tons of glass. That could fill enough tractor trailers to stretch from NYC to LA (and back!).
  10. In 2010, paper recycling had increased over 89% since 1990.
  11. If every American recycled just one-tenth of their newspapers, we could save about 25 million trees each year.
  12. Recycling 1 ton of plastic saves 7.4 cubic yards of landfill space.
  13. Americans use 2,500,000 plastic bottles every hour! Most of them are thrown away!
  14. Plastic bags and other plastic garbage thrown into the ocean kill as many as 1,000,000 sea creatures every year!
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Stay Fit for the Holidays!

Friday, December 14th, 2012
Jen Rowley, A.C.E. Certified Personal Trainer
Manager of CoachMeFit Ann Arbor
 
 
 

…And the countdown begins! The holidays are officially upon us and everywhere you look there are reminders of all the commitments we have in the last couple of weeks of 2012. It can be intimidating, for sure. It may be overwhelming, too. It can wreak havoc on your diet and exercise program if you let it. Or, you can take control and be prepared with a few easy strategies.

The most common reason people lose resolve, instead of weight, during the holiday season is mostly due to stress.  When people get stressed, they eat less healthfully, drink more, exercise less and sleep less. People also have more demands on them during this time of year, leaving less time for healthy food preparation and exercise. These changes in behavior can lead to a weight gain of up to 10 pounds in just 2 short months. The short-term result may show up as weight gain, particularly as belly fat. This can lead to long-term effects such as low self-esteem and higher risk of chronic diseases like hypertension, heart disease, and diabetes.

So, what is the best strategy for eating better before and during the holiday season? To be successful, be sure to have a plan in place. Start with these easy recommendations from IDEA Fitness Journal:

  • Commit to your regular workouts with your trainer, as well as a daily 30-minute walk or run.
  • Keep healthy snacks at work–prepared fruits and veggies, almonds, yogurt–to help you resist the candy jar and office treats.
  • Drink plenty of water.
  • Try eating a healthy snack before attending a holiday gathering.
  • Incorporate foods into your diet that help combat stress, such as salmon, tuna, turkey, beans, walnuts, flaxseed, olive oil, dark green veggies, and dark chocolate.
  • Aim for 6-8 hours of sleep per night.
  • Use a non-food reward system–new running shoes, a massage–for staying on track.
Early planning and preparation for the holidays is very helpful! If you are doing a lot of traveling over the holidays, be prepared with healthy snacks so you don’t give in to the drive-though or airport fare. And don’t forget to have your trainer write up an exercise program that you can easily and realistically follow while you are traveling. This workout should be dependent upon your access to certain equipment, so let your trainer know if you have a full hotel gym at your disposal or only the bands that you packed in your luggage. Or nothing at all! Remember that you don’t need any fancy equipment to get a solid workout.

6 Ways to Help You Stick to Your New Year’s Resolutions

It’s that time of year, when many of us try to break bad habits and develop good ones. Too often, the brain sabotages our strongest resolutions. Here, doctors who help people overcome addictions —powerful, destructive habits—offer suggestions on how to rewire the brain to kick bad habits for good.

1. Figure out your trigger. “Habits are formed when a behavior is linked to an emotion,” says Virgilio Arenas, M.D., a specialist in addiction psychiatry at Northwestern Memorial Hospital in Chicago. Try keeping a diary to track exactly what emotion or event triggers a habit, both good and bad. Does eating a certain food make you feel guilty? Did you feel fabulous after you finished a tough workout? Track it!

2. Find a replacement habit.  People don’t really break habits; they just replace them. So, to break a bad habit, find a new, healthy one to replace it. Take a walk after dinner instead of lounging in front of the t.v.

3. Look into the future.  Don’t allow yourself to get discouraged. Give yourself time to retrain your body and mind. Think of the future benefits, not just the instant gratification!

4. Keep the good habit going for three weeks.  After three weeks, or 21 days, the new habit should become second nature. Stick with your resolutions!

5. Get support. Ask for support from friends and family who encourage and reinforce positive changes. Tell everyone you know about your resolutions; you will be more likely to stick with them!

6. Exercise. Regular exercise has so many physical–and mental–benefits. Weight control, mood improvement, increase in energy, and better sleep are just a few.  And here’s the good news, exercise doesn’t have to be a marathon. Daily walking will do!

 

 What are you waiting for? Put those resolutions in writing today and ring in the New Year with the goal of being the best you can be!
Happy New Year!
Idea Fitness Journal, December 2012
AARP.com
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We Want Your Candy!

Monday, October 8th, 2012
Jen Rowley, A.C.E. Certified Personal Trainer
Manager of CoachMeFit Ann Arbor
 

“Trick or Treat!” Yes, it is that time of year again when we fill our homes with treats for our little goblins. It is hard to have that candy on hand for Halloween without sneaking a few pieces here and there. Harmless, right? Not really…those empty calories add up very quickly, not to mention the damage the sugary treats can do to your teeth not just your waistline.

How much sugar is in that fun-sized Snickers bar? How many calories in that tiny pack of M&M’s? Whereas full-sized packages of candy have the nutritional information on the package, the deluge that comes home from trick or treating usually does not.

I found that serving sizes can be tricky, especially with “off-brands.” For example, a Palmer Halloween pack of peanut butter cups lists a serving size as 1.5 ounces. How many PB cups a serving? Well, there are 63 pieces of candy in the 26 oz bag, and we are left to figure it out from there. A serving turns out to be 3.64 pieces of candy! Pretty ridiculous.

Also, “fun size” and “snack size” are often on the packaging, but these sizes don’t really mean anything. A snack size of one type of candy can be the same as a fun size of another. Even worse, I found instances where “snack size” of the same type of candy differed from one bag to another, and it certainly changes over time (they are gradually getting smaller).

Here is the calorie  information in many common Halloween candy treats:

M&M Plain–88 calories
Snickers or Twix miniature bars–average 38 calories
3 Musketeer–64 calories
Reese’s Peanut Butter Cups–88 calories
Milk Duds–54 calories
Whoppers–30-100 calories
Kit Kat–73 calories
York Peppermint Patty–53 calories
Twizzler–32-40 calories
Gummy candy–260 calories/2.25 oz.
Blow Pop Jr.–50 calories
Candy Corn–70 calories/11 peices
Animal Cookies–120 calories

Here are some tips to keep those treats out of reach:

  • Buy Halloween candy to give out to trick-or-treaters that you don’t enjoy eating so that the temptation will be reduced during the haunt.
  • Have a bowl of grapes or other type of fruit during the trick-or-treat event (especially if you are the one passing out the candy) so that you have something else to grab and munch on.
  • Your kids got all the candy? Mmmmmmm…temptation is calling! Keep that candy in a cupboard so that it is out of sight. When you start to think about it, distract yourself. Drink some water or chew some gum instead to occupy your mouth.
  • Your kids brought home way too much loot even for them to moderately consume. Have them pick out their favorite pieces which you can divvy out to them over the week. Bring the rest of the candy to work and put it in a bowl (not near your desk) for others to enjoy.
  • Temptations at work? Make sure to have your healthy snack available so that you stay fueled and full throughout the day. When stress arises and you are hungry, all “will power” flies out the door and those treats will call your name. By having your healthy snack available, you can control your hunger better.

Still manage to eat too many treats this season? Try a new activity to burn off those unwanted calories:

26 mins of bicycling = 180 calories of tricks
25 mins of stairclimbing= 260 calories of treats
17 mins of jumping jacks= 160 calories of tricks
60 mins of walking = 240 calories of treats
31 mins of jogging= 250 calories of tricks
28 mins of dancing= 210 calories of treats
46 mins of strenght training= 160 calories of tricks
*calorie burn based on a 145-pound woman
 

Another great idea for getting rid of that extra candy this Halloween season…

Operation Gratitude will be sending 60,000 care packages (including our Milestone Package in December) and we need tons of candy, literally, to fill them! Last year, we received and shipped 125 TONS! We hope you will participate in this worthwhile and fun activity!

CoachMeFit has collected between 30-50 pounds of candy in the last two Operation Gratitude candy collections through our studio. We will have a collection box in our studio again this year. Help us break a new record by bringing in your Halloween candy! What’s in it for you? With each donation made, you will receive a decrease in guilt, sugar crashes, and weight gain…for free! You’re welcome.

Happy Halloween!

 

operationgratitude.com
lowcarbdiets.about.com
shape.com

 

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Belly Blasters!

Tuesday, September 18th, 2012
 
Jen Rowley, A.C.E. Certified Personal Trainer
Manager of CoachMeFit Ann Arbor

We all know it is impossible to spot- train and spot-reduce (training just your trouble areas or reducing a problem area) when we are trying to improve our fitness and health. If that were possible, we would all have our own ideal bodies, right? However, we can make small changes in our lives to make reaching our goals a little bit more fun.

As a personal trainer, I love finding new workouts that I can use at home and in the gym. It is so important to have a variety of exercises in order to reach both long-term and short-term goals. The reward of discovering a successful workout, one that is fun and makes you  sore in all the right places, is instantaneous!

As a “foodie” and vegetarian, I also love finding healthy food choices that fuel my workouts, my mind, and help keep me feeling full without packing on the extra calories. Plus, any findings that advise me to add dark chocolate to my shopping list are definitely encouraging!

Here are some tips for your home, gym, and shopping cart to blast that belly fat and help to flatten your stomach.

At the gym:

Do the bicycle exercise to target ab muscles. Lie with your hands behind your head; alternate touching each elbow to opposite knee.

Work in intervals. People who do 20 minutes of interval training three times a week lose more belly fat than people who do 40 minutes of just cardio three times a week.  Try mixing in 1 minute of jump-roping, jumping jacks, or running in place in between exercises.

Hit the gym and watch calorie intake! Time spent in the gym is not a free pass at meals that day. Keep your calories in check to be successful at tummy trimming.

At home:

Read your labels. Don’t just look for fat and calories, but be aware of things like sugar, protein, fiber, and sodium, too. Sugar should be low, as should sodium. Both of these will increase belly fat and bloat. A good amount of protein–between 9 and 12 grams–will keep you full and satisfied. The fiber content is important–at least 3 grams–to help you feel full and keep you from overeating.

Drink a little wine. Light wine drinking can protect against bell bulge, but make sure to limit yourself to just one daily glass.

Avoid carbonation. Fizzy drinks are full of gas–and you will be, too, if you drink them! The result is a not-so-svelte profile.

In your life:

Get more sleep. People who get only 5 hours of sleep a night are almost twice as likely to be obese as those who get 7 hours. Impossible for you to get a solid 7 hours? Be sure to nix the late-night noshing. Enjoy your healthy dinner at a reasonable hour and then be done. If your feeling hungry, you may just be dehydrated…try some hot tea instead.

Keep yourself hydrated. Drink a healthy amount of water to keep your digestive system moving–about 8 glasses a day. Sometimes feelings of hunger can be mistaken for thirst. Feeling hungry? Drink a glass of water and go for a short walk around the block or office.

Add these surprising fat burners to your shopping list:

-Pears. Rich in fiber–15% of your daily recommended amount–they help you feel full and satisfied. Eat them with the peel on though, as most of the fruit’s beneficial fiber is in the skin.

-Grapefruit.  A compound in this delicious fruit helps regulate insulin, a fat-storage hormone. Eating half a grapefruit before each meal may help you lose weight. They are also great segmented and cut into salads or tossed with shrimp.

-Almonds.  Dieting-study participants who ate almonds daily for 6 months lost 18% of their body fat. They are a satisfying snack with  healthy fats and proteins. And they are great chopped in oatmeal, salads, and yogurt.

-Dark chocolate. High in antioxidants, it may help prevent the accumulation of fat cells in the body. Try a chocolate that is 70% or more cocoa to reap the full benefits…a half ounce has less than 100 calories and will satisfy your sweet tooth, too!

These tips are simple to add to your daily routine and will help keep you on track for more healthful living, whether you are trying to lose weight or just maintain a healthy lifestyle.

Health.com

September, 2012

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Try Tabata!

Tuesday, June 26th, 2012
 
Kelly Kalbfleisch, NPTI Certified Personal Trainer
Manager of CoachMeFit Ann Arbor
 

 

I’m sure most of you are thinking, “What in the world is Tabata?” No, it’s not some crazy new fad diet. It’s an advanced way of getting an amazing cardiovascular workout.

I was introduced to Tabata by one of the trainers here, Ann Marie. I’ve seen her use it for her clients and they seem to really get an intense workout.  Here’s how it works:

“The Tabata Protocol: Supra-Aerobic Cardio

Never heard of the Tabata Protocol? Created by Izumi Tabata, the Tabata Protocol is simply the best supra-aerobic cardio workout every discovered.

“The rate of increase in V02max is one of the highest ever reported.” – Izumi Tabata, Japan

“Fat burn is greater when exercise intensity is high.” – Metabolism

With only 8 minutes (give or take) every 3 days, you can turn your body into a fat-burning super-engine.

When you create an Oxygen Debt (read: heavy panting) your body has burned off all of the blood sugar (glycogen) it has and needs to replace all of that energy. It does this by burning fat. You don’t want to try and burn fat WHILE you are exercising. You want to burn off CARBS as fuel when you are exercising.

Your body has 2 fuel systems, so to speak. There is Aerobic and Anaerobic.

Now, the Aerobic system uses oxygen to burn fuel, and the Anaerobic system doesn’t. But one does not replace the other! What happens is you start out by burning fuel with your Aerobic energy system, and once you go past the point where there is enough oxygen in your system to provide Aerobic energy to your muscles, your Anaerobic system kicks in. Think of this as your SUPRA-AEROBIC zone.

To get there, you need to get your heart rate up past what is typically referred to as the ‘Target Heart Rate Zone’ using common aerobics lingo. You should use a Heart Rate Monitor to measure yourself while doing this program.

You will need to build up your endurance gradually. Therefore, you will not start out doing the Tabata Protocol the way it is typically described.

The original Tabata Protocol requires the following:

  • 5 minutes of warm-up
  • 8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
  • 2 minutes cool-down

You REALLY need to ease into this workout slowly, and perform it only on cardio equipment, not with weights.

You will find people doing a Tabata Workout with weights or kettle-balls or other types of resistance. Don’t do this.

Your Maximum Heart Rate is normally calculated as 220 Minus Your Age (e.g. if you are 30 yrs. old, your Max. HR would be 190 BPM – Beats Per Minute). If you do the Tabata Protocol like they did it in the above study, you may see your heart rate shoot up over 200 BPM!

You need gradually build your heart and lung capacity over time.

Here’s what you need to do when starting out:

*** Medical Dislaimer ***

See your physician before starting any kind of exercise routine

The entire beginner workout starts out at 7 minutes long. It breaks down to 3 minutes of warmup, 2 intervals of 30 seconds each. (1 minute of exercise) followed by a 2 minute cool-down.

1) Use a Recumbent or Stationary Bike, Versaclimber, Rowing Machine, Elliptical Trainer or other piece of cardio equipment that allows for gradually increasing resistance, speed, etc. and utilizes the large muscles of your legs.

Treadmills are a possibility, but because you have to rest for 10 seconds between bouts of exercise, the only option when on a treadmill is to step onto the sides and stop entirely, because the machine won’t respond quick enough to the required rapid changes in velocity during a Tabata Protocol interval.

2) Wear a Heart Rate Monitor. Record the Max. Heart Rate achieved during your entire workout, and your Recovery Heart Rate (see below)

3) Warm up for 3 minutes at a moderate pace. You can start out with a low resistance and low RPMs (like 60-65 RPMs on a bike) for the first minute, increase the tension on your equipment one notch for the second minute, then increase the RPMs to 70-75 RPMs and/or tension for the last minute, gradually raising your heart rate to a moderate level.

4) Start out by doing 2 intervals:

- First, increase the tension one notch above where your warmup ended at, or more if you find your feet are flying off the pedals

- Pedal (or go) FULL SPEED, as fast as you can, well above 85 RPMs (if on a bike) – even over 100 RPMs – for 20 seconds.

- Pedal slow for the next 10 seconds. If you did it right, you SHOULD see your Heart Rate go UP a little AFTER you stop pedaling so fast. This is because of the Oxygen Debt you created, and it signals your body to get more oxygen to your energy system. You will notice yourself panting – this is your body trying to get more oxygen to your lungs to fuel your energy system.

- Repeat 1 more time (20 seconds all out fast, 10 seconds slow). Notice your Heart Rate go up a little after you enter the slow part of the interval each time.

- After 2 intervals, decrease the tension to 0 (lowest setting) on your bike or other equipment and pedal slow for 2 minutes.

- After your 2 minute cool-down, stop pedaling COMPLETELY for 1 minute and just sit there.

- At the end of this 1 minute, check your Heart Rate. This is your Recovery Heart Rate – record it!

- Record the Maximum Heart Rate you achieved during your workout. This may have occurred during your 1st interval or your last (usually the last). It will PROBABLY be over the Max. Heart Rate calculated by 220 Minus Your Age. If it isn’t, that’s OK, especially when you are first starting out – don’t overdo it.

5) Do this workout 3 times per week – allow yourself at least one full day of recovery between workouts. Your body needs to heal itself, increase the strength of your heart and lungs, etc.

6) When you notice at the end of your next workout (or however many workouts it takes) that your Recovery Heart Rate went down, add another interval (bringing it to 3 intervals per workout).

7) The next time you notice your Recovery Heart Rate goes down after the workout from its previous number, increase the tension on your equipment to make it more intense.

8) Gradually build up your fitness level by first adding an interval, then increasing the tension, when you see your fitness level has improved from one workout to the next (by checking your Recovery Heart Rate).”

-Article from http://tabataprotocol.com/

Below are a couple more links that show specific Tabata exercise routines.

http://www.fitsugar.com/-Home-Tabata-Workout-22825569

http://www.menshealth.com/fitness/tabata-workout/page/2

Try it!!

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Stop Weekend Splurging!

Friday, May 25th, 2012
Kelly Kalbfleisch, NPTI Certified Personal Trainer
Manager of CoachMeFit Ann Arbor
 
 

I have to admit, I’m a weekend overeater.  I do so well eating clean during the week and I’m noticing good changes in my body.  Why is it that I lose self control on the weekends?  I know I don’t feel good after I do this, so why is it that I just throw the feelings of progress, achievement and being healthy out the window for 2 days?  I trust I am not alone in this horrible habit.  I decided to do a little research to find a few ideas on how to prevent overeating on the weekends.  Here are some good ones to help us all out:

Here’s a few strategies I’ve implemented to help with overeating on the weekends.

1.  Keep busy with activities – The more I am outside and involved in various activities, the more I do not think about food.

2.  Plan your weekend menu prior to the weekend.  That way you know what you’re planning on eating … it sets the expectations for yourself.  You may want to try grilling out with lean meats and incorporating lots of fresh fruit and vegetables.

3.  Try to eat foods that keep you feeling full longer or provides you with enough volume to stave off hunger.  An example is to eat proteins (lean meats, protein bar, protein shake) OR eating watermelon (1 cup is 46 calories) or green beans (1 cup is 34 calories) … so indulge!

4.  Think positively and remind yourself why you are doing this.  It may help to remember that making appropriate choices on the weekend is a way to reward yourself and be kind to you!

5.  If you’re going out to dinner, search online or call ahead for some healthy menu options.  Explain to them you would like to visit their establishment but are on a plan to lose weight and eat healthy.  Ask them what menu items they recommend in helping you succeed.

6.  If it is a dinner party, just enter into a little casual conversation about what the meal plans are.  You have many options.  You can plan your calories accordingly around the menu, you can explain to the host that you are losing weight and need to eat healthy and ask if they mind if you bring your own entree, etc.  Most people are thrilled to help you …

Tips from Ranae on www.medhelp.org

I’m going to try a few of these tips over the holiday weekend!

Happy Memorial Day Everyone!

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