Archive for the ‘Weight Loss’ Category

Flip the Switch

Monday, May 14th, 2012
Kelly Kalbfleisch, NPTI Certified Personal Trainer
Manager of CoachMeFit Ann Arbor

We all get bored with our workout routine once in awhile.  A lot of people don’t switch it up because they aren’t sure what other options they have.  Listed below is a way to “Flip the switch on routine boredom”.

“I have to honest with you, there are days when I’m getting ready for the gym and I’m just not feeling it at all.  This happened the other day, and not a single cell in my body wanted to be surrounded by the same old cardio machines and weights.  So I asked myself, “what would make me happy?”  I love Zumba.  So instead of dragging myself halfheartedly through my regular workout, I popped in a Zumba DVD and danced my heart out.  Not only did I have a blast, but I was dripping with sweat afterwards and burned almost 600 calories!

All too often, we get caught up in the same old routine.  When our excitement for a workout goes down, so does the intensity- that’s when results come to a screeching halt.  For a well-rounded physique and to keep things fresh, incorporate what makes you happy into your workout.”

If you always:

1. Run 5K on the Treadmill:

Hit the park or pavement for some outdoor interval training.  Use landmarks such as streetlights, trees or hills as markers for your sprints.

2. Strength train, then do cardio:

Combine the two with a heart-pounding plyometric routine!  You don’t need anything but an open space and a lot of energy to do burpees, pop squats, mountain climbers or jumping jacks.

3.  Kill an hour on the bike:

Take a spin class!  The intervals and motivating instructor will help you burn way more calories – no distracting TVs!

4.  Do the same ol’ weight routine:

Make a circuit using your favorite moves to elevate your heart rate and save tons of time.

Article by: Miryah Scott-Oxygen Magazine

 

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Earn It!

Tuesday, April 24th, 2012
 
Kelly Kalbfleisch, NPTI Certified Personal Trainer
Manager of CoachMeFit Ann Arbor
 

 

This message stood out to me this week because I’ve been having a pity party about not looking the way I want to look.  I don’t WANT to eat right and I don’t WANT to stay on a regular exercise routine. Basically, I’m saying I don’t want to EARN this body.  How pathetic and lazy!

So often we focus on the things we don’t like, or even hate, about our body and wish we could change them. Guess what?!?!  We can.  It takes work, but we can achieve what we focus on.  If you need help, seek it out and stop sitting around having a pity party.  Earn your body and health.  It is worth it and it will make you proud!!

 

 

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Get Into A Good Habit

Wednesday, April 11th, 2012
 
Kelly Kalbfleisch, NPTI Certified Personal Trainer
Manager of CoachMeFit Ann Arbor

“Motivation is what gets you started.  Habit is what keeps you going” – Jim Ryun

 

Everyone has a lack or increase of motivation at different times in their lives.  What can one do to keep the motivation going after a couple days or even after a week?  The answer is simple, yet sometimes very difficult to do.  Make it a habit!  I found an article with some great tips on how to take something you may want to do, in order to benefit your life, and make it a habit.

18 Tricks to Make New Habits Stick

Wouldn’t it be nice to have everything run on autopilot? Chores, exercise, eating healthy and getting your work done just happening automatically. Unless they manage to invent robot servants, all your work isn’t going to disappear overnight. But if you program behaviors as new habits you can take out the struggle.

With a small amount of initial discipline, you can create a new habit that requires little effort to maintain. Here are some tips for creating new habits and making them stick:

1. Commit to Thirty Days – Three to four weeks is all the time you need to make a habit automatic. If you can make it through the initial conditioning phase, it becomes much easier to sustain. A month is a good block of time to commit to a change since it easily fits in your calendar.

2. Make it Daily – Consistency is critical if you want to make a habit stick. If you want to start exercising, go to the gym every day for your first thirty days. Going a couple times a week will make it harder to form the habit. Activities you do once every few days are trickier to lock in as habits.

3. Start Simple – Don’t try to completely change your life in one day. It is easy to get over-motivated and take on too much. If you wanted to study two hours a day, first make the habit to go for thirty minutes and build on that.

4. Remind Yourself – Around two weeks into your commitment it can be easy to forget. Place reminders to execute your habit each day or you might miss a few days. If you miss time it defeats the purpose of setting a habit to begin with.

5. Stay Consistent – The more consistent your habit the easier it will be to stick. If you want to start exercising, try going at the same time, to the same place for your thirty days. When cues like time of day, place and circumstances are the same in each case it is easier to stick.

6. Get a Buddy – Find someone who will go along with you and keep you motivated if you feel like quitting.

7. Form a Trigger – A trigger is a ritual you use right before executing your habit. If you wanted to wake up earlier, this could mean waking up in exactly the same way each morning. If you wanted to quit smoking you could practice snapping your fingers each time you felt the urge to pick up a cigarette.

8. Replace Lost Needs – If you are giving up something in your habit, make sure you are adequately replacing any needs you’ve lost. If watching television gave you a way to relax, you could take up meditation or reading as a way to replace that same need.

9. Be Imperfect – Don’t expect all your attempts to change habits to be successful immediately. It took me four independent tries before I started exercising regularly. Now I love it. Try your best, but expect a few bumps along the way.

10. Use “But” – A prominent habit changing therapist once told me this great technique for changing bad thought patterns. When you start to think negative thoughts, use the word “but” to interrupt it. “I’m no good at this, but, if I work at it I might get better later.”

11. Remove Temptation – Restructure your environment so it won’t tempt you in the first thirty days. Remove junk food from your house, cancel your cable subscription, throw out the cigarettes so you won’t need to struggle with willpower later.

12. Associate With Role Models – Spend more time with people who model the habits you want to mirror. A recent study found that having an obese friend indicated you were more likely to become fat. You become what you spend time around.

13. Run it as an Experiment – Withhold judgment until after a month has past and use it as an experiment in behavior. Experiments can’t fail, they just have different results so it will give you a different perspective on changing your habit.

14. Swish – A technique from NLP. Visualize yourself performing the bad habit. Next visualize yourself pushing aside the bad habit and performing an alternative. Finally, end that sequence with an image of yourself in a highly positive state. See yourself picking up the cigarette, see yourself putting it down and snapping your fingers, finally visualize yourself running and breathing free. Do it a few times until you automatically go through the pattern before executing the old habit.

15. Write it Down – A piece of paper with a resolution on it isn’t that important. Writing that resolution is. Writing makes your ideas more clear and focuses you on your end result.

16. Know the Benefits – Familiarize yourself with the benefits of making a change. Get books that show the benefits of regular exercise. Notice any changes in energy levels after you take on a new diet. Imagine getting better grades after improving your study habits.

17. Know the Pain – You should also be aware of the consequences. Exposing yourself to realistic information about the downsides of not making a change will give you added motivation.

18. Do it For Yourself – Don’t worry about all the things you “should” have as habits. Instead tool your habits towards your goals and the things that motivate you. Weak guilt and empty resolutions aren’t enough.

-www.lifehack.org

 

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Stretching: Focus on Flexibility

Wednesday, March 28th, 2012
 
 
Kelly Kalbfleisch, NPTI Certified Personal Trainer
Manager of CoachMeFit Ann Arbor
 

 

A lot of my clients, and other people in general, complain about stiff muscles.  My first question to them is, “are you stretching”. The answer is typically no.  Most people, myself included, think of stretching as chore. I’m not sure why!  I know the benefits of sticking to a regular stretching routine outweigh the negative effects of not stretching.  We all just need to make it a part of our daily routine.

You can stretch anytime, anywhere. Just follow these tips to do it safely and effectively.

By Mayo Clinic staff

Stretching may take a back seat to your exercise routine. You may think that stretching your hamstrings and calves is just something to be done if you have a few extra minutes before or after pounding out some miles on the treadmill. The main concern is exercising, not stretching, right?

Not so fast. Although studies about the benefits of stretching are mixed, stretching may help you improve your flexibility, which in turn may improve your athletic performance and decrease your risk of injury. Understand why stretching can help — and how to stretch correctly.

Benefits of stretching

Studies about the benefits of stretching have had mixed results. Some show that stretching helps, while others show that stretching has little if any benefit. The main benefits of stretching are thought to be:

  • Improving athletic performance
  • Decreasing the risk of activity-based injuries

Stretching can help improve flexibility. And better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion. For instance, say your Achilles tendon is tight and lacks flexibility. If you do a lot of hill walking, your foot may not move through its full range of motion. Over time, this can increase your risk of tendinitis or tendinopathy in your Achilles tendon. Stretching your Achilles tendon, though, may improve the range of motion in your ankle. This, in turn, can decrease the risk of microtrauma to your tendon that can lead to overload and injury.

Stretching also increases blood flow to the muscle. And you may come to enjoy the ritual of stretching before — or better yet, after — hitting the trail, ballet floor or soccer field.

Stretching essentials

Before you plunge into stretching, make sure you do it safely and effectively. While you can stretch anytime, anywhere — in your home, at work, in a hotel room or at the park — you want to be sure to use proper technique. Stretching incorrectly can actually do more harm than good.

Use these tips to keep stretching safe:

  • Don’t consider stretching a warm-up. You may hurt yourself if you stretch cold muscles. So before stretching, warm up with light walking, jogging or biking at low intensity for five to 10 minutes. Or better yet, stretch after you exercise when your muscles are warmed up. Also, consider holding off on stretching before an intense activity, such as sprinting or track and field activities. Some research suggests that pre-event stretching before these types of events may actually decrease performance.
  • Focus on major muscle groups. When you’re stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play. And make sure that you stretch both sides. For instance, if you stretch your left hamstring, be sure to stretch your right hamstring, too.
  • Don’t bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further, making you less flexible and more prone to pain. So, hold each stretch for about 30 seconds. Repeat each stretch three or four times.
  • Don’t aim for pain. Expect to feel tension while you’re stretching, not pain. If it hurts, you’ve pushed too far. Back off to the point where you don’t feel any pain, then hold the stretch.
  • Make stretches sport specific. Some evidence suggests that it’s helpful to do stretches tailored for your sport or activity. If you play soccer, for instance, you’re more vulnerable to hamstring strains. So opt for stretches that help your hamstrings.
  • Keep up with your stretching. Stretching can be time-consuming. But you can achieve the best benefits by stretching regularly, at least two to three times a week. If you don’t stretch regularly, you risk losing any benefits that stretching offered. For instance, if stretching helped you increase your range of motion, and you stop stretching, your range of motion may decrease again.
  • Bring movement into your stretching. Gentle movement can help you be more flexible in specific movements. The gentle movements of tai chi, for instance, may be a good way to stretch. And if you’re going to perform a specific activity, such as a front kick in martial arts, do the move slowly and at low intensity at first to get your muscles used to it. Then speed up gradually as your muscles become accustomed to the motion.

Know when to exercise caution

In some cases, you may need to approach stretching with caution. If you have a chronic condition or an injury, you may need to adjust your stretching techniques. For example, if you already have a strained muscle, stretching it may cause further harm.

Also, don’t think that because you stretch you can’t get injured. Stretching, for instance, won’t prevent an overuse injury. Talk to your doctor or physical therapist about the best way to stretch if you have any health concerns.

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Are you Getting Enough Protein?

Wednesday, March 14th, 2012

 

Kelly Kalbfleisch, NPTI Certified Personal Trainer
Manager of CoachMeFit Ann Arbor
 
 

Protein consumption is one of the most important parts of your daily diet…I believe it is THE most important.  It is the primary ingredient in reaching any fitness and health goal you have set for yourself.  The following article explains what protein is, why you need it, how much you actually need and where to find it in your foods.

Protein: How Much Do You Need?

What is protein? How much protein do we need? Is it possible to eat too much protein? These are important questions for people following a low carb way of eating, who usually are replacing part of their carbohydrate intake with protein.

What is protein?

Protein is one of the basic building blocks of the human body, making up about 16 percent of our total body weight. Muscle, hair, skin, and connective tissue are mainly made up of protein. However, protein plays a major role in all of the cells and most of the fluids in our bodies. In addition, many of our bodies’ important chemicals — enzymes, hormones, neurotransmitters, and even our DNA — are at least partially made up of protein. Although our bodies are good at “recycling” protein, we use up protein constantly, so it is important to continually replace it.

Proteins are made up of smaller units called amino acids. Our bodies cannot manufacture nine of the amino acids, so it is important to include all these amino acids in our diets. Animal proteins such as meat, eggs, and dairy products have all the amino acids, and many plants have some of them.

How much protein do we need?

Our protein needs depend on our age, size, and activity level. The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in kilograms by .8, or weight in pounds by .37. This is the number of grams of protein that should be the daily minimum. According to this method, a person weighing 150 lbs. should eat 55 grams of protein per day, a 200-pound person should get 74 grams, and a 250-pound person should eat 92 grams.

Do people who exercise need more protein?

Although it is controversial, there is evidence that people engaging in endurance exercise (such as long distance running) or heavy resistive exercise (such as body building) can benefit from additional protein in their diets. One prominent researcher in the field recommends 1.2 to 1.4 grams per kilogram of body weight per day for endurance exercisers and 1.7 to 1.8 grams per kg per day for heavy strength training.

But shouldn’t protein intake be a percentage of total calories?

Quite a few programs and nutritionists quote percentage of calories, usually in the range of 10 percent to 20 percent, as a way to figure out how much protein a person needs to consume daily. This is a rough estimate of a person’s minimum protein needs. It works because typically, larger and more active people need more calories, so the more calories they need, the more protein they will get.

Where this falls down is when people are eating diets that are lower in calories for any reason, conscious or not. People who are ill or losing weight, for example, do not need less protein just because they are eating fewer calories — so anyone on a weight loss diet should not go by the percent of calories method of calculating protein needs.

What happens if we don’t eat enough protein?

Unlike fat and glucose, our body has little capacity to store protein. If we were to stop eating protein, our body would start to break down muscle for its needs within a day or so.

Is it OK to eat a lot more protein than the minimum recommendations?

This is the crucial question for people on diets that are higher in protein than usual, as low-carb diets tend to be. In a review of the research, the National Academy of Sciences reported that the only known danger from high-protein diets is for individuals with kidney disease. After careful study, they recommend that 10 percent to 35 percent of daily calories come from protein. They point out that increased protein could be helpful in treating obesity. There is also accumulating evidence that extra protein may help prevent osteoporosis.

Extra protein can be broken down into glucose in a process called gluconeogenesis. On low carb diets, this happens continually. One benefit of obtaining glucose from protein is that it is absorbed into the bloodstream very slowly, so it doesn’t cause a rapid blood sugar increase.

What foods have the most protein?

Meat, fish, eggs, dairy products, legumes, and nuts all have substantial amounts of protein.

By Laura Dolson, About.com Guide
Updated October 04, 2011
About.com Health’s Disease and Condition content is reviewed by our Medical Review Board
 
 
 
 
 
 
 
 
 
 
 
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Chocolate Meringue Kisses

Monday, February 27th, 2012
 
 
Kelly Kalbfleisch, NPTI Certified Personal Trainer
Manager of CoachMeFit Ann Arbor
 
Serves: 5 (2 cookies)
 
Details:
Don’t be afraid to use a pastry bag — once you get the hang of it, it’s really easy. These cookies will keep for a week, tightly covered. Wait until just before serving to sandwich the cookies together.
 
Tip:  
Make sure your bowl is completely dry and clean of grease; otherwise, the whites will not whip up enough.
 
Ingredients:
  • 2 egg whites, at room temperature
  • 1/4 teaspoon cream of tartar
  • 1/2 cup sugar substitute
  • 2 tablespoons unsweetened cocoa powder, lumps removed
  • 1/2 teaspoon vanilla extract
  • Light whipped topping (1 tablespoon per sandwich)
Directions:
  1. Preheat oven to 250°F. Place egg whites and cream of tartar in a clean bowl or electric mixer fitted with whisk attachment. Whisk at highest speed until whites form soft peaks that hold their shape when you lift the whisk. Add the sugar substitute, 1 tablespoon at a time; whisk until whites turn glossy and form stiff peaks that hold their shape. Do not underbeat. Whisk in cocoa and vanilla until blended.
  2. Line a baking sheet with parchment paper. Fit a large star nozzle into a pastry bag. Fill pastry bag with meringue. Pipe 20 meringue kisses onto prepared sheet. Bake 30 mintues, until crisp and dry. Turn oven off, let cookies cool in oven for 30 minutes. Remove from baking sheet. Sandwich pairs of cooled cookies together with whipped topping.
Nutritional Information:
19 calories
1 g total fat (1 g sat)
0 mg cholesterol
2 g carbohydrate
1 g protein
0 g fiber
11 mg sodium
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10 WAYS TO BOOST YOUR METABOLISM

Monday, February 13th, 2012
 
 Kelly Kalbfleisch, NPTI Certified Personal Trainer
Manager of CoachMeFit Ann Arbor

Many of my clients struggle to lose weight, especially those who are middle aged and older.  This week I want to focus on metabolism.  If you’ve never tried to boost your metabolism, I challenge you to do so by making some changes to your diet, exercise routine and overall lifestyle.  It’s amazing how good you will feel when your metabolism changes.

 

Your metabolism is responsible for converting food and drink into energy, according to the National Institutes of Health. Your age, gender and body size all contribute to your unique basal metabolic rate ( BMR). Your BMR is the minimum number of calories your body needs to sustain life while it’s in a resting state. This rate accounts for well over 50 percent of the calories you burn each day. A few alterations in diet and lifestyle may help boost your metabolism.

Aerobic Exercise

You can give your metabolism a boost by performing physical activity for at least 30 minutes most days of the week. Aerobic exercise such as jogging, brisk walking and swimming can increase the number of calories your burn and help to prevent weight gain

Keep Moving

Adopting active hobbies and habits can also contribute to a speedier metabolism. Activities such as gardening, climbing the stairs instead of taking the elevator, standing up while using the phone and parking farther away from the entrances to buildings are simple changes you can make throughout your day to enhance your metabolism.

Lift Weights

Resistance training is another good way to jump start a sluggish metabolism. Using free weights or a weight machine two to four times a week for 20 minutes can increase your resting metabolic rate for several hours after your workout. Keep in mind that muscles burn more calories than fat while at rest.

Say Yes To Breakfast

Eating breakfast helps enhance your metabolism at the start of each new day. Your metabolic rate slows overnight after being deprived of food for several hours. Your cells need to be replenished with nutrients or they will adapt to surviving on less by storing fat in anticipation of future deprivation.

Don’t Starve Yourself

Breakfast isn’t the only meal that is important for a healthy metabolism. Your metabolism works best when you eat several small meals each day. Eating small amounts every two to four hours throughout the day helps regulate your blood and encourage your metabolism to work at a higher rate. When you skip meals, your metabolic thermostat stops working in order to conserve its remaining energy.

Eat Healthy Foods

Eating a nutritious diet that includes plenty of fiber and limited amounts of sugar can help improve your metabolism. Good food choices include whole grains, fish, dark green leafy vegetables, blueberries and tomatoes.

Say No to Sugar

When you eat sugar, you throw your metabolic switch into fat storage mode. High blood sugar levels then lead to increased levels of insulin, our body’s signal to store unused energy as fat.

Spice Things Up

Certain spicy foods, like chili, may raise your metabolic rate. You might want to consider adding a few hot peppers or jalapenos to your meals.

Drink Water

Drinking at least eight, eight-ounce glasses of water every day can contribute to a higher metabolism. Prevention.com says cool water works best because your body burns more calories by working to warm the water to your body temperature.

Get Enough Sleep

When you don’t get enough sleep, you may feel hungry even when you’re full. Sleep deprivation can lead to overeating, which compromises your body’s ability to sufficiently metabolize carbohydrates. This can result in weight gain and make weight loss more challenging. Most adults need between seven and nine hours of sleep every night, according to True Star Health.com.

Read more: http://www.livestrong.com/article/104922-boost-metabolism/#ixzz1lvxvpojJ  

You will not regret making these changes.  Your body is a wonderful masterpiece and having control over changing it, is one of the most powerful gifts you will ever receive.

 

 

 

 

 

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Sugar and Weight Gain

Wednesday, November 23rd, 2011
 
Kelly Kalbfleisch, NPTI Certified Personal Trainer
Manager of CoachMeFit Ann Arbor

 

I am angry, angry at sugar! 

Due to an injury, I have been very limited in my workouts for about 11 weeks now.  Being a trainer, I know that when something like this happens, it is imperative that my diet be as flawless as possible (which is extremely hard for a girl who loves to eat).  This is where my hatred of sugar comes into play.

I dislike yogurt, but I thought I would give it another shot (for about the 50th time).  I found a few flavors that looked like they may taste ok.  First one was great.  Second one was great as well.  I started thinking something must be wrong with this yogurt if I actually like it.  For some reason, I didn’t bother to turn this little yummy of cup of goodness around to view the nutrition facts, which I typically do before I purchase any food.  It’s low fat = great. It’s low calorie = great.  Then I see it and mid bite I throw the half eaten yogurt in the trash.  Out of the 25 grams of Carbohydrates 22 grams of them are SUGAR!  WHAT?!?!  I could not believe it.  Well, actually, I could have believed it if I would have been thinking straight.  I blame it on the lack of exercise :) 

This led me to start thinking about all my clients who are struggling with their diet and weight loss.  Low fat and low calorie does not mean the product is good for you.  I found a great article that explains what sugar does in the body and why it causes people to gain weight. 

“Isn’t she sweet?” “Rose are Red, Violets are Blue, Sugar is sweet and so are You.” “Visions of sugar plums danced in their head.” “Come on over here, Sugar.” It is everywhere. Sugar, which used to be a rare treat, is in almost every home today. It has woven its way into the fabric of our society. Grandma’s cookies, birthday cakes, Christmas candy, Valentine’s chocolates, the pies and pastries at every celebration feast. Sugar is everywhere.

So, if it is that prominent it can’t be that bad can it? Well, look at the rise in popularity, and availability, of sugar and you will see a similar rise in obesity rates. The research is still out on the different types of naturally occurring sugars and all of the sugar alcohols and artificial sweeteners, so we will focus on refined sugar. This includes white, cane sugar and brown sugar.

First, let’s take a look at what sugar does. Glucose is used by the body for energy. The muscles and organs use it to supply the energy they need to perform their regular functions. In order for the glucose to get to the cells that need it there needs to be a transporter. This is where insulin comes in. It transports the glucose to the cells with the open receptors. Once all receptor sites in the brain, other organs, and muscles are closed the insulin then takes the glucose to storage sites (fat stores.) Most foods can be broken down into glucose for energy but it takes time through the digestive process.

Refined sugar is rapidly converted to glucose in the body. That is why you get a buzz or sugar “high” right after you eat sugar. The problem is that because there is so much sugar in the system after a sugary snack the body cannot utilize all of the glucose so the body releases more insulin to rapidly get the glucose out of the system. The easiest way for the body to do that is to shuffle the excess into fat stores quickly. Then you crash. The body now wants the extra energy, but the energy has been stored away so your energy levels drop to the floor.

So, as you can see the influx of sugar causes the body to quickly take all of the excess energy flowing through the blood stream and put it in fat stores. Not a positive situation for a dieter. Since they are trying to lose fat, not gain it.

So, it’s easy then, just don’t add sugar to my foods and drinks, right? That is only a small piece of it. While this will help, it is not the complete solution. Sugar is hidden in many of our foods. One place people are surprised to find so much sugar is in the low-fat and no-fat foods. To make up for the taste lost by eliminating the fat, food manufacturers dump in extra sugar. A fat free cake may have almost twice as much sugar as the regular alternative. Drinks are another area of concern. Look at soft drinks, they are almost completely sugar, with almost 65 grams of sugar in a bottle.

Sugar can quickly sabotage fat loss efforts, but it may not be as simple as throwing out the sugar bowl. Reading labels is important. Food companies seldom list “sugar” in the ingredients. It will usually be sucrose, dextrose, or some other “-ose” item. Looking at the nutrient breakdown will be a good indicator. Under carbohydrates, companies now have to show sugar and fiber content. If a food has 15 grams of carbohydrates per serving and 12 of those are sugar you might want to find another choice. Don’t let these little white granules destroy your diet. Read labels carefully, avoid extra sugar, and eat a mix of nutrients during your meals for a more even blood sugar level.

article By Jennifer Olsen

My advice: READ LABELS…..always!!

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Plan Ahead to Prepare Your Meals!

Wednesday, October 5th, 2011

Kelly Kalbfleisch, NPTI Certified Personal Trainer

Manager of CoachMeFit Ann Arbor


What do you eat for breakfast and lunch?  Are you eating on the fly or feel you have no time for lunch?  I’m a firm believer, and I do this myself, in preparing meals for breakfast and lunch on one particular day during the week.  This way, I have everything in the fridge ready for me to grab to take to work.  I’ve fallen victim to the “I didn’t have time to eat” or “I have to eat whatever is fast” excuses.  I am now prepared and even if I only have 10 minutes to eat, I have healthy food instead of take-out.  I found this article that has really good tips to help you get focused and prepared.

“You wouldn’t start your day, go on vacation, or show up to a job interview without a plan, right? So think of meal prep and packing your cooler as your plan for a healthy body.  Your biggest obstacle is going to be managing your time so that getting fit and healthy doesn’t compete with the rest of your commitments.  Prioritizing and planning ahead will actually make life easier and help facilitate your success in the long term.  While it may seem trivial and even stressful at times, preparedness is one of the most important elements of a healthy lifestyle.  Having everything packed and ready to go will be less stressful than leaving your meal choices up to chance and heading to whatever take-out joint is nearby at mealtime.

Try these tips:

1.       Schedule some prep time: A lot of people (including myself) use Sundays as our shop and prep day.  Pick a day when you have a few free hours to buy and prepare your food for the week.

2.       Pack Cook-Free Snacks: Toss these items into your bag for effortless re energizing:

Raw almonds

Protein Powder

Low-fat String Cheese

Chopped Veggies

Fruit

Ezekiel Bread

Hummus

3.       Get yourself a cooler: Invest in a good, manageable-sized cooler (12-can size or larger) for storing your meals and snacks.  Pack it the night before and store in the fridge so you can grab it and go.

4.       Don’t forget your Gym Bag: Being prepared doesn’t stop with meals.  Pack your gym clothes and sneakers the night before, not as you’re flying out the door.”

-Oxygen Magazine

Engrave this word into your brain:  PREPARE

If you need more tips on what foods to prepare and/or pack, ask your trainer!

 

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5 Ways to Jumpstart Your Fat Loss

Tuesday, August 2nd, 2011
Kelly Kalbfleisch, NPTI Certified Personal Trainer
Manager of CoachMeFit Ann Arbor

Fall is fast approaching.  If you’ve had a little too much enjoyment in terms of BBQ and beverages this summer you may need a kick start for the fall.  Here are a few tips to get you back on track.  Set some goals and burn some of that unwanted and unhealthy fat!!

1. Count your steps

Not literally, of course, but by using a pedometer and recording how many steps you take each day. According to The Cooper Institute for Aerobic Research, 10,000 steps a day will get you started on the path to fat loss and cardiovascular health. Some good ways to add to your count? Take the stairs; ditch the email and walk over to the person sitting down the hall instead; or walk with a buddy at lunch.

2. Eat more

You’ve heard it before and we’ll say it again: plan to eat six small meals throughout your day to control your caloric intake. You’ll give your body more fuel to tackle those 10,000 steps!

3. Sleep more

Ok, cut out on the late night talk-show circuit tonight and hit the sack! Studies reveal that two hormones are responsible for your need to feed: ghrelin and leptin. Ghrelin tells your body it’s hungry, while leptin tells your body it’s full. When you don’t sleep, ghrelin thrives and so will your appetite, so tonight be sure to get your vitamin “zzzz.”

4. Lift weights

The healthier your muscles are the more they will aid in your showdown against fat. Weight training boosts your metabolism and that, in turn, will melt fat and keep your body incinerating all day.

5. Fiber + protein = fat loss

This twosome helps cut cravings by keeping you satisfied longer by breaking down food at a slower rate in your body. Before the day is through, whip up a protein shake, steam some leafy green veggies or pack dried fruit for your afternoon snack. Whatever it is, just make a point of doing it!

 Article from Oxygenmag.com

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