Wednesday, August 26, 2015

What You Need to Know to Lose Belly Fat.

So you want to get rid of some belly fat.

And you can’t help but be on the lookout for that magical exercise that will give you flat abs once-and-for-all.

I’m sorry to burst your bubble of hope…

But all the ab crunches in the world won’t make a dent in your belly bulge, as long as you continue with your unhealthy lifestyle.

This isn’t a cutting edge discovery. In fact, by now it’s common knowledge that spot reduction is a myth.

 And yet, time after time, I’m asked to reveal the exercise, or exercise machine, that gets rid of stomach fat.

There is no such magical exercise.

The magic is found in altering your diet and exercise routine to promote fat loss from your overall body, including—but not limited to—your midsection.

Here’s how to really get rid of that belly fat:

 Flat Belly Tip #1: Cut Out Processed Foods

 You know how Disneyland has the FastPass tickets that allow you to cut to the front of the ride lines?

Consider processed foods as a FastPass ticket to belly fat.

I wouldn't be surprised if future studies show that the over-processing, chemical additives and high fructose corn syrup that are pumped into processed food specifically adds fat around your belly.

If you want to lose pounds then stay away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods. 

 Flat Belly Tip #2:  Eat Fresh, Whole Foods

Once you’ve cut the garbage out of your diet, fill in the void with fresh foods such as:

Green veggies
Whole fruit
Lean, high quality meat
Colorful veggies
Whole grains, in moderation

While these foods may seem boring at first, stick with it long enough and you’ll grow to love the unadulterated flavor of real food.

Eating a diet filled with the foods listed above will give your body all the nutrients it needs to shed pounds and lean out.

Flat Belly Tip #3: A Consistent, Challenging Exercise Program

The absolute best way to fight the battle of the belly bulge is with a consistent, challenging exercise program.

  •  Consistent: You should exercise 3-5 times each week. 
  • Challenging: If you want to see results then keep your body guessing with new exercises and varied intensity. 

My exercise programs are specifically crafted to get you into the best shape of your life.

 I’d love to hear from you. Call or email today to get started!

Wednesday, July 22, 2015

Why You’re Gaining Weight!

Why You’re Gaining Weight (and how to stop it)
Tired of gaining weight? Of course you are – none of us enjoy it when the number on our scale begins to climb. So why are you gaining that extra weight now?

That is a valid and frustrating question. And the answer is often found in recent changes in your life.

According to Edward Abramson, Ph.D. the author of Emotional Eating, “Any change in your life circumstances can produce changes in eating and exercise, which leads to weight gain.”

Let’s dive into the major changes in your life that have caused that annoying weight gain…

Life’s Fat Traps: We all gain weight for different reasons. You often hear about one-size-fits-all weight loss solutions that take little or no consideration of how the extra weight piled up in the first place. To experience true weight loss it is important to understand why you gained it in the first place.

Think back to the time in your life when your weight was just right. Were you in your teens? Your twenties? Or maybe your thirties? Picture yourself as you were at your ideal weight. Now when did things change? Was it a gradual addition of pounds that accumulated over a span of multiple years? Or did you gain it all at once?

Check out the following weight gain triggers and determine which one is responsible for your plight.

College: The college years are some of the easiest for gaining weight. In fact, a recent study by Cornell University found that on average, college freshman gain about 0.5 pounds a week - almost 11 times more than the average weight gain among 17-and 18-year olds and almost 20 times more than the average weight gain among American adults.

Marriage: There’s nothing like holy matrimony to encourage a barrage of calories to overtake your diet. Late night comfort snacks are always more enjoyable when you have someone to share them with—and who better than the person who pledged to stick by your side through sickness and health?

Pregnancy: Talk about a great time to gain weight! And we’re not just talking about women here—most men admit that they gained ‘sympathy’ pounds right along with their wife. Hormonal changes along with strong encouragement from everyone you know to indulge in anything their heart desires leave most pregnant women with a feeling of entitlement when it comes to food.

Career: Though you may not realize it, your career choice plays a major hand in your weight. Those who go from an active lifestyle to spending 8 hours a day behind a desk and another 2 hours commuting almost universally gain weight. Conversely, people who spend their 8 hours in constant motion find weight loss a natural byproduct of the job.

New Habits: Close your eyes and go back to the fat trap that triggered your weight gain. What changed in your lifestyle? To help sort things out, I’ve broken things down into two specific behavioral categories.

Eating Habits: Did your eating pattern change at this time in your life? If your weight gain occurred in college then maybe you went from eating 3 square meals to an all-you-can-eat buffet style cafeteria. Or if marriage was your weight gain trigger, then maybe you went from eating small meals to fattening comfort food. Pregnancy brings on the perfect environment for a change in eating habits. You go from eating normally, to eating ‘for two’, to munching on your baby’s snacks right along with him! Your job can also dictate your eating schedule. Long hours and early meetings may cause you to grab a donut or chips from the vending machine.

Activity Level: The second category that leads to weight gain is your activity level. Simply put, what kind of exercise were you doing before your life changing event and how does it compare to your current exercise regime? Chances are good that you were doing more exercise before your weight gain began—which means that you are doing less exercise today! Go ahead, think back to the exercises or physical activities that you used to do and compare them to your schedule today.

Your Transformation: You’ve figured out which fat trap in your life led to weight gain, and then narrowed down the exact behaviors that changed as a result, so this naturally leads us to a solution.

It’s time to make a change.

Call or email today to get started on a fitness program that will make you immune to all of life’s fat traps.

Once you start working with me, those numbers on your scale will quickly change direction. Let’s do this!

Monday, November 3, 2014

Antioxidant Power


Nutrition’s Double Edged Sword
Walk into any supplement store or read just about any health and fitness magazine and you will be bombarded with messages about the health promoting, weight loss enhancing, life extending power of antioxidants. The story of antioxidants, flying around your body neutralizing disease-promoting free radicals and oxidized molecules is an attractive one, but it isn’t that simple.

Balance is important in your body. Antioxidants help provide balance by neutralizing oxidized molecules. Oxidation occurs in your body naturally but at an excelled rate due to stress, exercise, inadequate sleep, and a poor diet.

For a long time the message was, the more antioxidants the better. However, research has shown us that too many antioxidants can be a bad thing. A little stress and oxidation in your life is good and allowing your body to fight it by itself, is a natural part of your body keeping its “edge”.
For example, exercise produces free radicals. They are generated as part of the process when your muscles are broken down (as they naturally are during exercise). These free radicals actually stimulate your body to begin rebuilding your muscle so it can come back stronger than before. Taking in high levels of antioxidants after exercise might actually hinder muscle growth and recovery!
The term antioxidants is very broad and there are many different types of antioxidants that have different functions and benefits. Let’s look at two that can specifically help improve exercise performance, weight loss, and overall health

Foods that are high in flavonols include: dark chocolate, apples, and tea.
The flavonols in dark chocolate can help improve the health of your blood vessels and may be able to decrease the rate in which you lose brain function as you age.
Apples are antioxidant powerhouses with a large amount of their antioxidants being in their skin. The antioxidants in apples can help fight cancer, heart disease, asthma, and diabetes. An apple a day may truly keep the doctor away!
Green tea contains one of the most famous antioxidants, EGCG. EGCG can upregulate the processes in your body that burn fat, upwards of 17%! People who drink green tea also have lower risks of many cancers. Researchers attribute most of this decrease in risk to EGCG.

Anthocyanins are another extremely popular group of antioxidants with powerful health effects. Anthocyanins are found in dark red and purple foods like blueberries, pomegranates, and cherries.
Blueberries are well known for their antioxidant prowess which can help with brain, eye, and blood vessel health. Wild blueberries have 2x the antioxidants.  Perfect if you are controlling calories but don’t want to sacrifice the antioxidants.
Pomegranates, with a massive ad budget, have made their antioxidant status part of modern culture. Unfortunately the benefits of pomegranates have been overstated, as they won’t save your life. But, they will improve blood vessel health and help prevent excessive stickiness of the platelets in your blood.
Cherries have anthocyanins and have been shown to be strong enough to inhibit key enzymes in the body that regulate inflammation and inflammatory pain. These are the same enzymes that drugs like Celebrex act on. Research has shown that cherries may also be able to help fight jet lag.

If you eat a well-rounded diet, there is probably no need to supplement with additional antioxidants. In certain cases, if you are looking to elicit a specific effect, then supplementing may be warranted so that you can get enough of a certain antioxidant in the right dose. An example of this would be twice daily supplementation with quercetin to boost exercise performance.

Friday, October 17, 2014

12 Proven Weight Loss tips

12 Proven Weight Loss tips

To successfully reach and maintain your fat loss goals, it is important to have a sound, science-backed approach. Here are 12 fat loss tips pulled from research papers and tested in real gyms.

1. Eat More Protein
Protein is famous for its muscle building abilities but protein is also a key fat loss food. Protein helps you feel fuller longer. Eating more protein has been shown to cause people to eat less calories without trying.

2. Have a Salad First
 esearch from the Ingestive Behavior Lab at Penn State University shows that having a salad before you eat your main meal can decrease your calorie intake at that meal by 10-12%.

3. Snack on nuts
 or the longest time, nuts were shunned on fat loss diets because of their high fat content. However, the fat, fiber, and protein in nuts makes them a great fat loss snack. Portion control is key and ~1/4 cup is a perfect snack size.

4. Weigh Yourself Often
People often shun the scale but research from the National Weight Control Registry shows that 75% of people that have maintained a +30lb weight loss for over a year weigh themselves regularly. 

5. Find a Diet You Enjoy
There are so many different sensible ways to lose weight. Over the long term they all yield similar results, as the key is really compliance. Find a diet that you enjoy, one that you can stick with. That is the most powerful factor in long term weight loss.

6. Turn the Lights Out
Recent research has revealed the hormonal importance of getting adequate sleep. Insufficient sleep negatively impacts hormones like leptin which regulate appetite, metabolic rate, and fat burning. Get
7-9 hours each night.

7. Take Care of Your Belly
Did you know that there are 10 times more bacterial cells in your digestive tract than cells in your entire body! These bacteria interact with receptors in your body and impact brain signals and hormones that control calorie burning and fat loss. Eat fermented foods like yogurt and kefir or take a probiotic supplement to ensure you have the best bacteria working for you, not against you.

8. Enjoy Avocados
Avocados contain high levels of monounsaturated fat (so does olive oil and beef). Switching out saturated fat and replacing it with monounsaturated fat, has been shown to cause a redistribution of body fat causing a reduction in the dangerous fat that sits behind your six pack and around your organs.

9. Skip Sugar Sweetened Beverages
The calories that you take in from sugar sweetened beverages are some of the worst because they are easy to consume and your body doesn’t sense them with respects to impacting your level of fullness. Skip the calorie containing drinks and opt for water, sparkling water, or green tea. The latter not only is zero calorie, it can also ramp up fat burning!

10. Eat Breakfast
The National Weight Control Registry tracks the behaviors of people that have successfully lost and kept off 30lbs or more. Their data shows that 97% of these people eat breakfast. It is a great habit that sets the tone for your day.

11. Eat Protein at Breakfast
In addition to eating breakfast, it is important to eat protein at breakfast. Protein eaten at breakfast has the greatest impact on satiety compared to protein eaten at other times of the day.

12. More Meals is Not Better
The commonly touted ‘Eat 6 Small Meals a Day’ is a recipe for dieting disaster. Research shows that the size of your meals, not how often you eat them, is the biggest factor when it comes to controlling appetite. Usually Breakfast, Lunch, Dinner, and a snack, is the right frequency for fat loss success.