Weight Loss Success Story – Kathy Perham!

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Boot Camp Success Story:  Kathy Perham
Kathy has lost 19 pounds, doing it all the healthy way!
 
Kathy and I became friends over the last few years, and because she felt I was very upbeat and motivating, she joined my garage for Boot Camp in January.   She started coming to my classes twice a week and exercising at home on her own, too.  She now brings some of my boot camp workouts along with her on vacation and has her husband George do them with her!  He himself has lost 22 pounds, thanks to Kathy’s inspiration.
 
Along with exercise, Kathy really dialed in her nutrition.  She and her husband had gained weight, and she was getting concerned about their health.  She joined us for a 5-week group nutrition challenge and motivated her husband to join as well.  Now they are both very conscious about what they eat.  She says she feels better when she eats well.  She has more energy now, and her acid reflux has gone away.  Best of all, George’s doctor said his blood work had improved dramatically since his last visit!
 
 “I feel healthy and look healthy.  I want to keep going; I’m not getting any younger,” says Kathy.  Her advice is, “Start taking better care of yourself now before it’s too late!”
 
Kathy did a lot of things right:  she addressed both diet and exercise at the same time, and got a buddy to do it with her!  And she doesn’t go overboard – she treats herself every once in a while, and thoroughly enjoys it!
 
Way to go, Kathy and George!  Enjoy shopping for all those new clothes in smaller sizes!
PS:  If you would like to join us for Boot Camp or for our next nutrition challenge on September 12th, send me an email today!
xo,
Ginny  
Ginny@yourmovefitness.com

 

Are You Wasting Your Time At the Gym?

Is Cardio Making You Fat

You think you’re doing everything the doctor ordered.  Three times per week, you step on the treadmill and watch as the “calories burned” number racks up on the monitor, and then you step off 30 minutes later, having burned your desired number of calories, and having gotten in your prescribed amount of cardio.  And you even watched your favorite show on TV.

But lately you notice you’re not getting anywhere.  You seem to be staying at the same weight and your clothes aren’t getting any looser.  If someone asked you, you’d tell them that you go to the gym to be healthy.  But underneath it all, you really did expect to lose some weight, right?  I get it.  Been there, done that.

Here’s what’s going on:  With long bouts of low-intensity cardio (steady-state aerobics), your body adapts over time.  So if you just consistently log in for 30 minutes, the treadmill screen will tell you that you burned the same number of calories, but in reality, you’re not!  In a cruel twist of biology, your body adapts by getting more efficient at that exercise.  Furthermore, as soon as you step off the machine, your metabolism immediately returns to its pre-exercise rate.  (If you think you can outsmart your body by spending even more time on the treadmill, think again – over time you will find yourself hungrier and craving carbs like crazy!)

If the goal is fat loss, using cardio machines is not the most effective way to do it.  In fact, according to Alwyn and Rachel Cosgrove, owners of Results Fitness in California (one of the most successful gyms in the country), steady-state cardio is the fifth-best choice for effective exercise for fat loss!

Here’s the best way to manage your time at the gym if you want to burn fat:

  1. If you have 3 hours per week spend at the gym, spend it doing resistance training.  Grab some heavy weights and start lifting!  Body sculpting doesn’t count.  If you can do more than 20 reps, you’re just doing aerobics, so go back and grab some bigger weights!  This will boost your calorie burn 24/7.
  2. If you have time 3-5 hours per week to spend at the gym, do weight training and add in some high-intensity anaerobic interval training.  (Example:  hill sprints!)  I’m talking MAX effort!  You’ll probably need a trainer to “encourage” you through these!  Now you’ll be boosting calorie burn 24/7 and raising your post-exercise metabolism.
  3. If you have 5-6 hours per week for the gym, add in some high-intensity aerobic intervals. (Example:  jog/run intervals.)  It’s still a higher intensity overall than steady-state aerobics.
  4. If you have 6-8 hours per week for the gym, and you’re still not losing fat, then you’d better take a very close look at your diet.  At this point, add a long bike ride or run at 75% of your maximum heart rate.  Why not do this all the time?  It will take away from other higher-priority fat-burning activities.
  5. If you have even more time, now add in your slow, steady cardio.  Go for long, fast walks or slow jogs.  This type of exercise is fifth on the list as far as effectiveness on fat loss, according to the Cosgrove coaches!

The Takeaway:  Overall, weight lifting is the best exercise for fat loss.  And if you’re going to be on a treadmill, make sure you get in bouts of high intensity.

Photo credit:  www.wewomen.com

How Tracy Lost 40 Pounds Without “Going On a Diet”

 

Tracy Ippolito of Stratford, CT

Before and After Her 40 Pound Weight Loss!

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Tracy Ippolito of Stratford, Connecticut, is what I would call a poster girl for healthy weight loss!

Prompted by her son’s engagement last September, Tracy was inspired to lose weight for the wedding.  She had been on plenty of “diets” before, but decided to do it her own way this time; the healthy way!  Taking advantage of her initial enthusiasm, she started with what would be a bold move for anyone:  no alcohol.  Encouraged by her results after a month, she added on another healthy habit; she gave up beef and pork, and started eating chicken breast and white fish instead.  She likes to flavor up her dishes by playing around with hot spices.  Next, she started adding lots of grilled veggies and salad to her meals.

She also drinks Bragg’s organic cider vinegar – 2 tablespoons with every meal.  (This was new to me, so I’m including information about it here:  Health Benefits Of Apple Cider Vinegar )

“I can’t imagine going back to the way I used to eat,” Tracy says.  As you can see from the photos above, she looked absolutely fabulous for her son’s wedding in May!  Better yet, she feels fabulous, too.

What did Tracy do right?  She didn’t go on an unsustainable crash diet.  She mastered one simple habit at a time.  After a month of success, she layered on one more healthy habit.  Then another.  And another.  Gradually and sustainably, she built a portfolio of healthy habits into her life.  And now, 7 months and 40 pounds lighter, she wants to continue eating this way!

Looking good and feeling good!  Congratulations, Tracy!  You go, girl!

Is Your Exercise Stressing You Out?

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 Maybe there’s a reason it’s called “Insanity!”

One of my favorite things is taking a group cardio class, and catching everyone in the mirror in perfect synch with the music.  I love that!  I get a rush when there’s a great bass line thumping away, pumping everyone up.  I still get a rush out of high-intensity cardio like kickboxing.   I love a good cardio workout.  I’m one of those chicks who whoops and hollers when it all gets flowing.

However, rather than relieving stress levels, as most people think, those types of high-intensity workouts might be increasing your stress levels.

According to Holistic Health Practitioner Paul Chek, the body perceives high-intensity aerobic exercise as a stressor.  To a certain extent, that’s a very good thing.  That’s how you get stronger.  But if that’s the only kind of exercise you get, then you’re actually putting your body into a chronic state of stress, activating the sympathetic nervous system, or the fight-or-flight response.  That, in turn, increases the body’s cravings for starchy carbohydrates, sugar in particular!  Furthermore, that exercise could be slowing down your metabolism because of all the increased stress.   (It’s a cruel world, isn’t it?)

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What can you do?

Chek says that we need to balance our work OUTs with work INs! 

Working IN would be something like deep breathing, massage, yoga, Pilates, or his favorite, Tai Chi.   Those types of exercise help the body slow down, relax, and activate the parasympathetic nervous system.  That speeds up metabolism.  (For example, did you ever hear your stomach growl when you’re getting a massage, but you know you just ate?  That’s why.)  You’re finally calm enough for your body to start digesting normally again.

So be sure to mix up your exercise.  If you like to spin until the wheels burn off the bike, try out yoga and see what happens.  If you’re the type of person who says,”Yoga would drive me CRAZY,” then you’d benefit the most.  Really.

So try out a work IN this week, and let me know what happens!  You might like it!  Mikey did!

Are You Making These Common Mistakes At the Gym?

Let me preface this post with the fact that I have made ALL of these mistakes at some time!  And at least if you’re at the gym, you’re trying!  

But here are the top ones I see:

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Mistake #1: You hold the railings of the treadmill.

A lot of people hold the railings, perhaps because they’re afraid of falling.  But when you’re at the gym, that’s where you want to train for real life.  And in real life, your arms would be swinging while you walk.  Let go!  Be free!  It will train your balance better, be a more aerobic workout, help prevent rounded shoulders and even make you burn more calories!

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Mistake #2:  You only use the cardio equipment!

Cardio equipment has its place, but if your goal is to lose weight, you want to hit the weights, too.  Did you know that your body returns to its pre-workout calorie-burning level as soon as you leave the gym if you’re just doing long cardio sessions?  But if you want to burn even more calories for 24- 48 hours after your workout (known as “EPOC,” or excess post-oxygen consumption), you’ll want to lift weights and do some high-intensity intervals.  So if you’re using the treadmill, check out some of those interval programs.

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Mistake #3:  You saw someone do an exercise and, without instruction, 

you try it on your own.  

I love to get new exercises ideas at the gym, but more often than not, I see a lot of what NOT to do! One of the most dangerous gym crimes I see is bad kettlebell swings.  Kettlebells aren’t really that different from weights, but when you start swinging around all that iron, you’d better know what you’re doing.  Check out this link for an excellent kettlebell swing lesson: https://www.girlsgonestrong.com/exercise-spotlight-kettlebell-swing/

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Mistake #4:  You use the equipment incorrectly.

There’s a reason that most gyms offer a free session with a trainer to orient you to the machines.  Yes, they want you to sign up for personal training sessions (and by all means, sign up!).  But the other reason is so that you don’t get hurt.  Take advantage of the free session.  Most gyms also encourage the trainers to circulate the gym while they’re not with a client so that they’re available for your questions.  So ask away!  That’s why they’re there!

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Mistake #5:  You eat your profits after your workout.  

I will always remember the time I saw someone all sweaty at Starbuck’s, wearing a t-shirt from the new gym in town.  I asked her how she liked the gym, and she said that she loved it.  “The workouts are so hard that I always come here and reward myself with a crappuccino.”  (Okay, I added that last word.)  But seriously, even an intense workout can be canceled out with the calories of just one muffin!  Make the most of your exercise by having a whey protein shake immediately following it!

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Mistake #6:  If you still look pretty after your workout!

Some people read books, talk on the phone, or distract themselves so much that they leave the gym without having worked up a sweat at all.  If you still look cute, you probably didn’t work out hard enough.

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Mistake #7:  Lifting weights that are too light.  

This infraction ties in with Mistake #6.  If you can lift that weight more than 20 times, it’s time to bump it up to a heavier weight.  While you don’t want to overdo it, you do want your workout to be worth your time.  Oh, and don’t worry about bulking up.  It takes months, if not years, for weight lifters to get that bulked-up look.  And they lift the big weights down at the end!

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Mistake #8:  You don’t go to the gym at all!

This gym looks so lonely!  I love to see the gym in January when it’s full of people enthusiastic about exercise! I think the biggest mistake people make is being over-zealous when they first start out.  Just start easy, and keep going.  Never give up.  It’s intimidating at first, but it will get easier over time.  In fact, most of the trainers I know were very overweight or out of shape at some point in their lives, and their efforts to become healthier actually brought them to their present careers.  So if anyone would understand, it’s the other people at the gym.  The door is always open!  Who knows?  Maybe you’re the next trainer-to-be!

10 Ideas To Spring Into Action

I can’t wait to get outside after this looong winter!  The sun is finally shining, I hear the birds again and the snow is slowly melting!  It’s a great time to change up my workout and get outside. So here are my top ten ideas for taking things up a notch for this season:

new sneakers

1.  Get yourself some new kicks!  Sneakers only last about 4-6 months.  If you can’t remember when you bought your sneakers, it’s probably time for new ones! I love the feeling of lacing up some new colorful sneakers and feeling cushiony new socks (I love my Thorlo’s!) under my feet.  It literally puts spring in my step!

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2.  Commit to an upcoming event.  Look around for a local 5K walk or run.  Maybe a Mudderella or Warrior Dash!  Having that deadline will give you a goal to strive towards.  Okay, you don’t have to get as muddy as we were, but you get the idea!

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3.  Get a friend or family member to exercise with you.  Exercising with a buddy makes it more fun, and makes you more likely to stick with it.  Commit to regular early morning walks or weekend tennis matches.

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4. If you’re still listening to December’s music, splurge on a new playlist!  I just created an 80’s playlist that really makes me move!  (I just posted it on my Facebook page if you want to check it out here).

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5. Try outdoor exercise!  If you’ve always wanted to try canoeing or hiking or even yoga on a paddleboard, you can start now and be ready for some real adventure by summer!  (You can tell from the three colliding canoes above that my family always makes these sports violent, as in jousting on canoes.)

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6.  Change up how you’re fueling your workout. Spring is a great time to overhaul your snacks. Try some different seasonal fruits and veggies in your smoothie, like fresh berries, spinach, and arugula.  Watch your juicing, though!  If you wouldn’t eat a banana, an apple and a pint of blueberries in one sitting (that’s a lot of food), why would you drink it?

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7.  Reward yourself!  Find an awesome summer top that you can reward yourself with, and post a picture of it in your kitchen so you’ll be inspired by it throughout the day.  Then buy it for yourself when you accomplish your goal.  For me, it’s absolutely anything from the Boston Proper catalogue!  (Oh, and always get the earrings, too!)

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8.  Get a fun new water bottle!  Let’s face it – drinking water isn’t the most exciting thing, but having a cute water bottle makes it just a little bit easier to stay hydrated!  The more you sweat, the more water you need to drink.  Keep it next to you all day long.

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9.  Take lessons in a new sport!  Tennis or golf lessons are great ways to get outside and meet new people.  And lessons make the sport so much more enjoyable (Sorry, Frank.  I saw this photo, and just had to put it in!)  Bonus:  What’s more fun than shopping for new tennis or golf clothes?

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10.  Plan an family outdoor adventure vacation!  Book the ultimate escapade for you and your family.  Hike one of the national parks, or ride horses at a dude ranch, or climb an island volcano.  I think I just talked myself into it!

Whatever you do, enjoy it!

 

 

The Top Ten Food Lies That Keep Us Overweight – Part Two

The Next Five Food Lies:  Part Two

In the last blog, I exposed the First Five Food Lies:

1.  All calories are created equal.

2.  All you need is willpower.

3.  Diet soda is better than regular soda.

4.  Low-fat foods are good for you.

5.  Whole grain foods are good for you.

 

Now let’s take a look at five more food lies that keep us overweight:

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6.  Eggs are Unhealthy For You – FALSE!  Eggs are just one of those foods that seems to be surrounded with controversy.  A lot of the debate has to do with the large amount of cholesterol in eggs.  According to Dr. Jon Berardi, founder of Precision Nutrition, research consistently shows that the cholesterol you eat has very little impact on how much cholesterol is in your blood.  (There’s only one possible exception here: diabetics and the 0.2 percent of the population with familial hypercholesterolemia. More research has to be done to confirm this.)  In fact, in controlled trials, when people were instructed to eat 3 whole eggs per day, they LOST weight, experienced decreased inflammation, and either maintained or improved their blood cholesterol levels.

Bottom line: Unless you have diabetes or a rare genetic disorder, eating a few eggs every day is not bad for you. In fact, egg yolks are one of the most nutrient-dense, antioxidant-rich and vitamin-laden foods on the planet!

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7.  It’s All About Genetics – FALSE!  While it is true that there are genes associated with obesity, only 9% of overweight and obese people have the genetic or hormonal defect that predispose them to being heavy.  It is more likely that your weight is directly related to the habits of the environment you were raised in.  Even if you don’t eat exactly the way your parents do, it was within your home that you learned how to cook (or if you cook), what to eat, and how much to eat.  Plus, although our genes only change 2% every 20,000 years, by the year 2050, it is estimated that over 50 % of Americans will be obese (up from the current 35%).   What has changed over the last century has not been our genes, but our eating habits.  We have gone from eating about 10 pounds of sugar per person per day in 1800, to currently eating about 152 pounds of sugar per person per day!

Bottom line:  Obesity is caused by all kinds of factors, but genetics is the least of them.  The good news is that you can change this!

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8.  Milk Is Nature’s Perfect Food – FALSE!  This one was a tough one for me to get my head around.  I was raised to think that dairy was an ideal source of calcium and protein.  But there are several reasons why this isn’t the case.  Many people have adverse reactions to milk – inflammation, allergies, sinus congestion, intestinal issues, and asthma.  Milk also spikes insulin, which encourages abdominal fat.  According to Dr. Mark Hyman, author of “The 10-Day Detox Diet,” it may increase the risk of bone fractures and osteoporosis, and even increase the risk of types 1 and 2 diabetes. If that’s not enough, think about it this way; in nature, milk is provided at times when you want to experience exponential levels of growth (infancy).  Soooo, if you’d like to grow at an exponential rate, drink lots of milk!

Bottom line:  Milk doesn’t always do a body good.  Get your calcium from green leafy vegetables instead!

Do low carb diets really workWeb

9.  Low-Carb Diets Are Bad For You – FALSE  First, let’s define a low-carb diet:  a diet that restricts the type and amount of carbohydrates you eat, typically a daily limit of 60 to 130 grams (or 240-520 calories per day).  The idea behind the low-carb diet is that decreasing carbs lowers your insulin levels, which causes the body to burn stored fat for energy which ultimately leads to weight loss. Here’s my take on it;  most overweight people don’t realize that they are actually on extremely HIGH-carbohydrate diets, and all research indicates that high-carb diets are not good for you.   When you substitute vegetables for the white flour and sugar (the bulk of carbs in the standard American diet), you will dramatically reduce your caloric intake and increase your vitamins and nutrients.  Don’t forget that vegetables and fruit are carbohydrates, too.  But back to the question – are low carb diets dangerous?  No.  Studies show that low-carb diets may help prevent metabolic syndrome, diabetes, high blood sugar, and cardiovascular disease, according to the Mayo Clinic.

Bottom line:  A low-carbohydrate diet is a highly effective, healthy way to lose weight and reverse metabolic disease.

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10.  You Should Eat Frequent, Small Meals Throughout The Day – FALSE!  At first glance, this one appears to make sense.  The idea is that by eating frequently, you speed up your metabolism all day, and therefore improve your ability to burn more calories, right?  This idea has been put to the test and refuted multiple times; there is no significant difference whatsoever in terms of “speeding up your metabolism.”  As long as your total daily calorie and nutrient intake remains what it needs to be, the manner in which you consume those calories/nutrients just doesn’t matter. Plus, it’s impractical to be eating constantly.   According to Jillian Michaels, celebrity master trainer on “The Biggest Loser,” by grazing around the clock, you’re preventing your body from burning fat, and causing yourself to lose track of the calories you’ve consumed!   Jillian recommends eating every four hours to stabilize your blood sugar, optimize insulin production and manage hunger.

Bottom line:  For weight loss, keep it simple; eat three balanced meals, plus a snack between lunch and dinner.

Great Way To Chisel Off The Weight – Get “NEAT”

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Those last few stubborn pounds.  How many times have you lost them and put them back on again?  You can’t do much more – you get a lot of exercise, you eat pretty healthy, and you still have to fit in the rest of life, too.  But this tip is a no-brainer!  Chisel off the weight by getting NEAT!

What is NEAT?  NEAT stands for non-exercise activity thermogenesis.  It’s the movement you get in all day when you’re NOT at the gym.  It’s the stuff my mother always said to do; park the car at the furthest spot in the parking lot, take the stairs instead of the elevator, walk to your co-workers’ office instead of emailing or calling them.  You can get creative with this; drink lots of water every day and then use the furthest bathroom, dance to music while you make dinner (sure to embarrass your kids)!  And according to research from Dr. Len Kravitz of the University of Arizona, it adds up to a whopping 350 calories per day! Times 7 days a week, times 52 weeks per year:  that’s 36 pounds per year!  You can do that!

Here are some other easy ways to get in those extra steps:

  • Do yard work.
  • Clean the house.
  • When folding laundry, do a squat as you pick up each item.
  • Bring in the groceries one bag at a time.
  • Take the dog for a quick walk to the corner after dinner.
  • Walk to your friends’ house instead of calling.
  • Take the stairs instead of the escalator.
  • Stand or do lunges in place when you’re on the phone.
  • Get up off the couch every time there’s a commercial.
  • Walk up and down the stairs between TV shows.
  • Do ten squats every time you sit down at the desk or couch.

It all adds up!  Sure, it’s a little quirky, but for 36 pounds a year?  You can do that!

 

 

 

 

 

 

 

 

“Your Move Fitness” – What’s It About?

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“Ask not what your doctor can do for you; ask what you can do for yourself.”

Most of today’s chronic illnesses are lifestyle-related, which means there’s a lot you can do to improve your health.  Of course your doctor can try to help you with pills or surgery, but if you continue with your old lifestyle patterns, the problems will likely persist or worsen.  Plus being sick is expensive!  Then there are the side-effects of the medication and/or complications from scarring.  So what can you do?  You can throw your hands in the air and accept your high blood pressure, bad knees, and shortness of breath, saying, “It stinks to get old.” or “It runs in my family.”

OR

… you can do everything you can to help yourself first.  You can take control of your own health, starting from wherever you are today.  Things can improve dramatically with the addition of just one healthy habit at a time. You don’t have to go “on a diet.”  If you just ate a healthier lunch every day, you’d see improvements.  Or if you walked 10,000 steps every day.  Or drank a gallon of water every day.  That success feels good!  Each healthy habit displaces an old bad habit, and builds confidence.  So you add another healthy habit.  And another.  Now you’re winning!    Before you know it, you’re in a different mindset.  You’re in the game now, and on the road to a healthier life.