Fitness One blog

No results? Get out of the trap!

Tue, 10 Aug 2010 15:11:33 -0400

Are You Working Out But Not Seeing Results From Your Weight Loss Efforts?

Maybe One Of These Weight Gain Traps Could Be The Culprit!

1. Do you eat breakfast? Breakfast really is the most important meal of the day! Eating breakfast jumps starts your metabolism. Studies show that people who eat breakfast tend to be at a healthy weight verses those that skip breakfast. You should wait no longer than 1-2 hours after waking up to eat breakfast or your metabolism considers that you have skipped breakfast and starts to decrease! Here are some good breakfast suggestions, eggs (try 1 whole egg scrambled with 1 egg white on a piece of Nature’s Own, 100% whole wheat or double fiber wheat bread toasted) or an egg omelet. If need a quick & easy omelet, try the microwave omelet dish. Omelets cook up perfectly in about a minute & 15 seconds. Oatmeal is a great choice, there are high fiber varieties available! A piece of Nature’s Own wheat bread toasted with 1-2 Tbs. of all natural peanut butter, almond butter or Naturally More peanut butter & flax seed spread is also a great choice & sticks with you, keeping you feeling full all morning. Greek yogurt with some high protein/high fiber Kashi cereal on top is another quick option! There are many easy options so don’t skip!

2. How many meals a day do you eat and what are your portion sizes like? To achieve a healthy weight and see weight loss results, you should eat 5-6 small meals a day instead of 3 large meals. Get a small food scale for your kitchen if you have trouble with portion sizes. Be careful while eating out, Americas food portions tend to be way over what our bodies actually need.

3. What kinds of foods are you eating? Choose foods that are natural such as fruits, vegetables, lean proteins, and complex carbohydrates. Eat whole grains instead of whites. Stay away from refined sugar! Stay away from bad unhealthy fats such as trans-fat and hydrogenated oil. Trade unhealthy fats for healthy fats which contain monounsaturated fat. This type of fat in moderation can actually boost your metabolism, helping you burn fat. Some other smart food choices consist of nuts, beans, fish, eggs, broth based soups and low-fat dairy products. Watch your sauces, salad dressings and heavy cream soups. Just small amounts of these can really pack on the calories. Best salad dressings are vinegar, olive and canola oil based, try the balsamic vinaigrette dressings. Paul Newman has a great all natural light balsamic vinaigrette dressing with 45 calories per serving. Also Maple Grove Farms has an all natural fat free balsamic vinaigrette that only has 5 calories per serving. Stay away from sauces and salad dressings that contain high fructose corn syrup! If it’s hard for you to switch from your favorite high calorie cream salad dressing, then do it gradually with this trick. Mix a little of your favorite dressing with a plain balsamic vinaigrette. Start off doing half/half, then gradually less & then none of your old favorite and more vinaigrette.

4. Do you know how many calories you eat in a day? A great way to find out is to keep a food/beverage journal. Yes, beverages count also! There are online calculators and calorie counters to help keep up with so take advantage of these.

5. Water! Water! Water! How much water do you drink daily? Water helps flush fat out of the body, without enough water the body will absorb & store fat. You should be drinking 50-75% of your body weight daily depending on how active you are. 75% minimum for a very active person. (read blog on water and the benefits of staying hydrated)

6. Do you drink sodas, caffeinated coffees and teas? Sugary soda can pack on pounds fast! Liquids go down easy and are harder to keep track of. Caffeinated beverages have a diuretic effect that dehydrates the body. Which can cause a negative effect on your weight loss efforts. If you drink any caffeinated beverages you will have to drink extra water to compensate. If you must have any of the above, switch to decaf.

7. How often do you exercise and what kind of exercise do you do? You should aim for 30-60 minutes of some type of exercise each day or at least 3-5 days a week. Aim for an hour if can but at least 30 minutes a day of some type of aerobic/cardio exercise. It takes at least 30 minutes of cardio exercise for our bodies to tap into our fat storage. You can also split up your workout time to fit your schedule. If you can’t squeeze it all in at once, break it up. You can do 30 minutes in the morning & another 30 later that day. Studies show that the best way to reach your fitness goals is to combine both cardio and strength training exercises. As we age our metabolism slows down, making it easier to gain weight. Building lean body mass increases our metabolism and the more muscle we have the more calories we burn a day.

8. How much sleep do you get each night? Studies show that people who get 7-8 hours of sleep each night tend to be at & maintain a healthy weight. This is because, lack of sleep increases cortisol, which is a hormone that increases blood pressure and blood sugar. Increases of cortisol slows our metabolism down. Lack of sleep also decreases leptin, which is a protein hormone that regulates our body weight. When these hormones get unbalanced from lack of sleep it increases our hunger and appetite causing us to eat more calories than our bodies need. So get your ZZZZZ’s!

9. Do you take vitamins and minerals? It’s best to get as many vitamins from your food as you can, but some of us still don’t get enough and need supplements. Studies show that B and C vitamins can increase metabolism. Also magnesium and B vitamins are essential to support metabolic functions. Vitamin D and Calcium are also very important for weight loss and maintaining a healthy weight and should be taken together for best absorption. Studies also show that an iodine deficiency can cause changes to the thyroid gland which can lead to poor function of metabolism and immunity. This has been linked to weight gain. Also a deficiency of iodine can make it difficult to lose weight, even with eating small portions and following an exercise routine. To read more on go to http://www.womenfitness.net/iodine.htm

10. Other ways to safely boost metabolism…Include adding spicy foods to your diet. It appears that eating spicy foods with hot peppers and other spicy ingredients increases metabolism. Drinking decaffeinated green tea can help stimulate and boost metabolism longer and safer than beverages with caffeine. Avoiding stress, because stress hormones can actually cause weight gain, particularly around the tummy area. Physical and emotional stress activates the release of cortisol which slows metabolism.

11. Medical/Medicines…If you think you are doing everything right & you are not seeing the results you think you should, check with your doctor. There are certain medications with side effects that can cause weight gain. Certain medical conditions can be a factor as well.

Whatever you do, don’t ever give up! Taking good care of yourself is not just a physical responsibility but also a mental one. You know the saying “If you set your mind to it, you can do anything!” It’s true! If you train your mind, you can train your body! Train your mind to be healthy and your body will follow!

-Ashlie Reid, AFAA primary group Fitness Instructor, is also a Personal Trainer and lead Kettlebell Instructor at Fitness One Training Systems. For more information she can be contacted at trainer@myfitnessone.com

Fitness One offers Personal training, group exercise, small group training and Martial Arts of all kinds. for more information you can visit the website at www.myfitnessone.com

See the staff credentials and learn more
about Fitness One at
myfitnessone.com

Lies you believe about exercise

Wed, 4 Aug 2010 13:55:35 -0400

Lies You Believe about Exercise
The truth will set you free…to exercise better!

Everyone falls prey to lies and myths on occasion. But if you buy into one of these and your exercise routine is affected by it, you could be in a world of danger. What lies may be affecting your ability to work out safely and with maximum results? These are some of the myths propagated by the “Big Box Gym” mentality of training that is misleading people all over the country. Since it became popular in the early 80‘s, gym memberships have risen by the millions, but people are bigger, fatter and less healthy that ever before. See the connection? Read on to find out.

Lie 1: Big Size = Big Strength
Okay, so the big guys slinging weights are often rather strong (you won't see a lot of skinny folks lifting cars), but you don't have to be super beefy to be strong. Actually, too much muscle mass can make it difficult to perform certain activities. Instead of focusing on getting bigger, bigger, bigger, go for exercises that help you get in good shape, have good muscle definition, and retain your ability to move quickly. This is part of the Functional 5 step fitness formula used at Fitness One.

Lie 2: Muscle Becomes Fat
Ever wished you could transform all of the fat around your midsection into rock-hard muscle? Of course you have. Unfortunately, you know you have to burn off the fat in order to make room for muscle. Likewise, the muscle you build up won't turn into fat when you stop working out. You just think it did, because any time you stop working out, you see unwanted pounds show up with such speed.

Lie 3: You'll Get His or Her Results
At every gym there are people with great bodies. Everything is where it should be and every muscle is well defined and shapely. To get the same results, you ask one of these model-looking individuals for the secrets to their picture-perfect bodies. You take careful notes and then attempt to mimic their every move in the gym. Unfortunately, what works for one person may not work for you. Every body is different and responds differently to various exercises. Since there is no one-size-fits-all approach to exercise, try plenty of different workouts to find out what works best for you. We use a station based routine that allows each person to train at their own speed, and their own intensity.

Lie 4: Tons of Gym Time, Awesome Results
If spending an hour or two in the gym five days a week is good for you, then spending five hours every day pushing your body to the max is even better - right? Wrong. Overtraining your muscles and not giving them any chance to rest can actually cause your muscles to begin breaking down and going away. On top of this, you also put your muscles at risk for some serious injuries if you spend too much time exercising - especially if you're doing the same movements over and over again. This is why no Fitness workout at Fitness One is longer than 1 hour, and no time is wasted in the gym.
Good Intentions
Exercise myths aren't always created out of malice. In fact, many of them are built on what would seem to be common sense. However, deciphering between truth and fiction is the only way to ensure your workouts are safe and beneficial.

Lie 5: Slow Is Safe
Commercials that feature outdoor groups of people enjoying a relaxing class of yoga can be misleading. While yoga and pilates can be relaxing and slow-moving ways to get exercise, they can put your body at risk for some of the same injuries other exercises pose. So before hopping into an advanced yoga class without understanding what you're getting into, understand that functional training is for everyone, while some types of Yoga may not be.

Lie 6: Form Doesn't Matter
Back when you were first starting to lift weights, you worried about keeping perfect form for each rep. But over time, you began to realize that form wasn't as important as just getting out there and lifting. Unfortunately, your epiphany isn't based in truth, because if you lift weights or perform other exercises without using the right form, the negative results are two-fold. First, you aren't actually targeting the muscle you think you are unless you maintain good form. Second, improper form puts you at great risk for a variety of severe injuries. This is why the Fitness One 21 Day Bootcamp includes full instruction on basic exercises, form and posture, to help keep you safe!

Lie 7: Genetics Are Everything
If your parents and grandparents are overweight and out of shape, it can be easy for you to expect the same fate for yourself. But don't let your genetics get in the way of exercise. Instead, understand that you may have to make some modifications (including what you eat) to get the results you want in the gym. You may even have to change your goals to better meet your body's abilities.

Our goal at Fitness One is to help who ever wants to learn. With a little work and some good advice from one of our educated staff, you will be on your way to the body you want.

Allen Branch is the founder/Master Instructor at Fitness One Training Systems, the Kernersville areas leading results based fitness program. The new Fitness One Facility features a 10,000 square foot facility equipped with Treadmills, ellipticals, Free weights, TRX suspension trainers, Kettlebells, Agility training, a complete line of Fitness classes, Rapid Fat loss bootcamps and Kernersville Krav Maga, Martial Arts, Kickboxing and Karate and Much more. Allen can be reached at 336-655-4558

See the staff credentials and learn more
about Fitness One at
myfitnessone.com

I think I will just stop eating!

Mon, 19 Jul 2010 14:12:21 -0400

I think I'm going to just stop eating!
The doctor recommends that you exercise.
He also recommends that you eat well.

Both are VITAL to your existence and maintaining a healthy lifestyle. It is so funny to me then how people approach exercise. We have heard the same story for 15 years, all from people who think they want to get in shape, only to fall off the wagon with their myriad of excuses to stop working out.

I get these calls from time to time. “You know I think I need to cancel my membership, I just don’t have time to get to the gym.”

Lets put this in perspective:

1. You need it. You either have weight you need to lose, or weight you have lost you want to keep off. Nearly EVERYONE is in one of these 2 categories.
2. The doctor says you need it.
3. You are NOT getting any younger, and the closest thing to the fountain of youth is exercise, our members prove that over and over with people in their 50’s outlasting those in their 20’s.
4. The old “go to the gym” model just doesn't work-”The Big Box gym” offers an illusion of fancy equipment and endless walks on the treadmill to nowhere. Jumping on the next miracle special is a dead end road-and yet so many take that path.
5. You KNOW we will help you. We tell our members this. If you want help, just ask. Anytime. All you have to do is show up, work, and listen.

Today, I thought I would give you a version of the phone call I receive time to time, that is JUST as ridiculous as the “deciding to stop your workout routine” call. Oh, and by the way, if this is you, remember this... You got where you were, by doing what you did. Going back to it, will take you EXACTLY the same place!!!

So, here we go.

Grocery Store-“Hello, Grocery Store X Can I help you?”

Caller-”You know, I haven't had as much time to eat lately, so I think I need to quit coming to the grocery store. It really isn’t working out with my schedule. you see, it is summer, and it’s hot, and I think I need to take a break from it for awhile.

Grocery Store- “Ok, are you sure this is what you want to do? We do have the best selection of different foods, and good prices as well.”

Caller-”Now earlier this year when I started eating, it seemed like a good thing, so I did it for awhile, but now I just don’t think I have time for it.

Grocery Store- “Well it isnt very healthy to not eat. You know it is recommended that you eat daily to maintain your health.”

Caller-Yea I know, but you know how it is. The kids have soccer, and I’m going to miss a week of coming to your store in August when i’m on vacation.”

Grocery Store- “You know we would highly recommend that you visit another store while on vacation, you need to eat there too!”

Caller-”Yea well thanks for the advice and all your help, and the time you spent with me, but I have just decided that it is best for me to just quit for now.”

Grocery Store- “Ok, just keep in mind that you are going to lose alot of your energy, eventually all of it, you are going to be more prone to disease, and your body is going to pretty much shrivel up if you don’t eat.”

Caller-”Yea, I know. Maybe I will start back eating in the fall, or next year. It could be my New Years resolution.”

This is what calls are like when it comes time for someone to create reasons to stop exercise

We are so not looking for excuses.

I have one man who does Krav Maga on one leg. Another new member who has Cerebral Palsy, and trains 4-5 days per week. We have several members ages 50+ who among the most elite conditioned people at Fitness One. We have members who join whose weights do not even register on the scale when they get here, and stick it out and learn a healthy lifestyle, and they get in shape.

Do you think they want to ever go BACK to the way they were?

No way.

Check your excuses at the doors guys. Don’t ever become a victim of the “Im going back to the way I was syndrome.” You will regret it, every single day.

“First say to yourself what you would be; and then do what you have to do.”  -Epictetus

See you in class!

Allen Branch is the founder/Master Instructor at Fitness One Training Systems, the Kernersville areas leading results based fitness program. The new Fitness One Facility features a 10,000 square foot facility equipped with Treadmills, ellipticals, Free weights, TRX suspension trainers, Kettlebells, Agility training, a complete line of Fitness classes, Rapid Fat loss bootcamps and Kernersville Krav Maga, Martial Arts, Kickboxing and Karate and Much more. Allen can be reached at 336-655-4558

See the staff credentials and learn more
about Fitness One at
myfitnessone.com

Can the Foods you eat cause Sunburn?

Mon, 19 Jul 2010 08:11:55 -0400

Can Foods You Eat Really Help Cause Sun Burn?

The hottest month of the summer is almost here, so here’s some extra help on how you can protect yourself from sun burn and sun poisoning!

Sometimes sunscreens alone are not enough to protect ourselves from the dangerous rays of the sun. Sun provides us with healthy vitamin D, an essential daily vitamin, but too much sun can have harmful consequences. We have always been told to use sunscreens, but did you know that the types of foods you put into your body can either help protect you from sun burn and sun poisoning or make you more sensitive to it.

Foods that make you more sensitive to sun damage are celery, limes, figs, parsnips and carrots. These foods contain a compound called photoirritant. Eating or just skin contact with these foods while being in the sun can increase your chances of sun damage. Also certain medications such as over the counter pain relievers, antibiotics, diuretics, antidepressants and acne creams can also increase your chances of developing some type of sun damage.
Studies on UVA and UVB sunlight have taught us that our cells essentially "shut down" when the damage caused by sunlight becomes too great. When certain kinds of skin cells (called keratinocytes) are overexposed to UVA and/or UVB sunlight, they experience metabolic stress, including one particular type of stress called oxidative stress. This stress can overload our antioxidant nutrient supplies, and it is one reason why we will tell you about the antioxidant-rich foods that can reduce your risk of sunburn. Damage to our DNA is also part of what happens in sunburn cell formation. In this situation, there may be a special role for nutrients that help protect our DNA and the foods that contain these nutrients.

Research has found that foods that contain carotenoids lutein and zeaxanthin can actually help protect your skin from of sun damage. Examples of these foods are dark green leafy vegetables like kale, spinach, collard greens and turnip greens. Other examples are broccoli, corn, peas, Brussels sprout and romaine lettuce. Tomatoes offer great sun protection because of the lycopene they contain. Olive oil is another because it contains phytonutrients. Green tea contains epigallocatechins which has directly blocked DNA damage from UV light in studies involving human skin.

When it comes to DNA damage and other skin cell changes caused by UVA sunlight, you'll find some of the World's Healthiest Foods to have some superstar phytonutrient components. Raspberries and blueberries would be skin support stand-outs because of their ellagic acid content. (Cherries would also be highly recommended in this regard, for their supply of the flavonoids isoqueritrin and queritrin).

Note: Foods alone cannot protect you from getting too much sun so we strongly recommend sunscreens and sun blocks. It is best to use a sunscreen that is 30 SPF or higher to protect against UBA and UVB rays. Look for ones that include microfine zinic oxide (Z-Cote) or Parsol.

The best #1 dermatologist recommended Sun Screen for adults and children is Blue Lizard. It can be ordered online or found at select Harris Teeter & CVS stores. This brand is from Australia, Australia has stricter sunscreen testing procedures than the US. They have even developed a sunscreen bottle that you can sit out with you in the sun and it will detect the amount of UV rays that is being accumulated. So not only do you put the sunscreen lotion on, you also can use the bottle to warn you when you have had enough sun, the bottle then changes color.

The Battle against Childhood Obesity

Wed, 14 Jul 2010 11:30:34 -0400

We have a problem, and it cannot be ignored. Rates of Childhood Obesity continue to climb. At Fitness One, we combat this with private training, group exercise, nutrition advice and small group seminars, but this is something we need help with-From parents to teachers and friends, these youth need a support structure and need to take some action.

Parents set the example...Poor nutrition, lack of exercise or dedication all help lead the youth down this shaky path. Let’s all work together and help our youth be as healthy as they can be.

If you need help, contact us.

The following article reads the latest information....

WebMD: Obesity Rate Swells in 28 States

No. 1 Ranking Goes to Mississippi, Where 33.8% of Adults Are Obese
WebMD Health News

June 29, 2010 -- Adult obesity rates increased in 28 states in the past
year, with the No. 1 ranking going to Mississippi, where 33.8% of adults are
obese, according to a new report, "F as in Fat: How Obesity Threatens
America's Future 2010."

Other major findings in the report:

* 38 states have adult obesity rates above 25%. (No state had an
obesity rate above 20% in 1991.)
* 10 of the 11 states with the highest rates of obesity are in the
South.
* The number of states where obesity rates exceed 30% has doubled in
the past year, from four to eight -- Alabama, Arkansas, Kentucky, Louisiana,
Mississippi, Oklahoma, Tennessee, and West Virginia.
* 19.1% of people in Colorado are obese, the lowest rate of any state.

* The number of adults who report they do not engage in any physical
activity rose in 12 states in the past year.
* Adult obesity rates for African-Americans and Latinos are higher
than obesity rates for whites in at least 40 states and the District of
Columbia.
* Among adults who did not graduate from high school, 33.6% were
obese, compared to 22% with college degrees.
* 12% of high school students are obese and 15.8% are overweight.
* 10 of the 11 states with the highest rates of diabetes are in the
South, as are the 10 states with the highest rates of hypertension.

"Obesity is one of the biggest public health challenges the country has ever
faced, and troubling disparities exist based on race, ethnicity, region, and
income," Jeffrey Levi, PhD, executive director of TFAH, says in a news
release. "This report shows that the country has taken bold steps to address
the obesity crisis in recent years, but the nation's response has yet to
fully match the magnitude of the problem."

Levi, a professor of health policy at George Washington University School of
Public Health and Health Services, says that "millions of Americans still
face barriers -- like the high cost of healthy foods and lack of access to
safe places to be physically active -- that make healthy choices
challenging."

Among other key findings:

* More than 12 million children and adolescents are obese. The
percentage of kids engaging in vigorous physical activity daily ranges from
a low of 17.6% in Utah to a high of 38.5% in North Carolina.
* 50% of people surveyed say more money should be invested in
preventing childhood obesity.

Allen Branch is the founder/Master Instructor at Fitness One Training Systems, the Kernersville areas leading results based fitness program. The new Fitness One Facility features a 10,000 square foot facility equipped with Treadmills, ellipticals, Free weights, TRX suspension trainers, Kettlebells, Agility training, a complete line of Fitness classes, Rapid Fat loss bootcamps and Kernersville Krav Maga, Martial Arts, Kickboxing and Karate and Much more. Allen can be reached at 336-655-4558

See the staff credentials and learn more
about Fitness One at
myfitnessone.com