Get Fit!

by Jen Chesnut  

Jen Chesnut is a Marysville resident who has worked in the fitness and medical industry for the past 13 years. She is a certified athletic trainer (ATC), sports nutrition specialist (SNS) and a certified strength and conditioning specialist (CSCS). Her degree is in Exercise Physiology and Sports Medicine. Jen is currently finishing her doctorate in Natural Health.

11/20/08

Taking stock of your food inventory

When was the last time you did a mental walk-through of your kitchen? I’m going to walk through it with you as you stock it full of healthy foods, so fast food isn’t the answer for dinner. I will also let you in on the secrets of this season’s food!

Let’s start in the freezer. Hopefully you don’t have Ding Dongs and a load of frozen dinners. Remember, it is best to eat foods as close to their natural state, meaning non-processed, for the best health benefits. Pre-packaged, boxed and frozen dinners are so high in sodium and preservatives. Stock your freezer full of frozen veggies, fruits, all fruit popsicles or frozen grapes (for when temptation does arise), lean meats, and some flax seed or whole wheat frozen waffles for mornings when it’s a mad dash out the door.

If you are not one to prepare meals and settle for pizza, take-out or boxed dinners, consider stopping by Let’s Dish in Marysville and make your own meals for the month that you store in the freezer until you’re ready to eat them. No processing necessary

.

Now open your fridge. Look for fresh fruits, veggies and salad ingredients in the crisper and light string cheese or skim mozzarella cheese in the cheese bin. Also get Adam’s peanut butter (because it has less sugar and no trans fat), non-fat or 1% milk products (milk, cottage cheese, yogurt), vinaigrette salad dressing, all natural fruit juice (not from concentrate), pickles (for when you need something crunchy to fill the void of chips), salsa with less then 200 mg of sodium per serving, eggs or egg substitute, precooked chicken breasts for a grab and go lunch, lemon and lime juices for salads and to flavor meats. And don’t forget flax seeds (whole) to grind up and add to salads, oatmeal or anything you can think of.

Last but not least is the pantry. I want you to throw out all the junk so the temptation is not there and stock up on these goodies and staples. For your goodies; granola bars (Natures Valley are great), nuts (unsalted and raw cashews, walnuts, pumpkin, sunflower, almonds, great for salads too), popcorn (the actual kernels), 100 percent fruit leather (no more than 8 grams of sugar per serving to take care of a craving), and cereals with a minimum of 4 grams of fiber per serving and less than 4 grams of sugar (same rules apply to bread, tortillas, and crackers).

For your staples have your spices, canned veggies, canned tomatoes for soups, low sodium chicken or veggie stock, oatmeal, whole wheat pasta, beans (pinto, black, white, etc. whole and non-cooked), tuna, potatoes and sweet potatoes, rice and grains, olive oil and low sodium sauces, olive oil cooking spray, canned tomato sauce and tomato paste. Now you can cook up anything for dinner on the fly.

Add the harvest of the season to your kitchen and reap their health benefits. Pumpkins, squash, sweet potatoes and carrots are high in antioxidants and caretenoids, which help reduce the risk of heart disease and regulate blood sugar. Carrots also help to enhance your vision, especially night vision. Sweet potatoes are high in fiber and B6, an energy vitamin that also helps with the breakdown of sugars and starches.

Garlic is a good source of vitamin C and B6, along with the mineral selenium. There are a lot of studies out there that show garlic’s role in good cardiovascular health.  It is an antioxidant, anti-inflammatory, antibacterial and antiviral food. Some studies have shown cancer-fighting properties with both garlic and onions. Onions have been shown to help with blood sugar regulation and gastrointestinal health. They also help boost bone health, along with being an anti-inflammatory and antibacterial.

Peppercorns not only help to improve digestion, promote intestinal health and act as an antioxidant and antibacterial, but the outer shell helps to stimulate the breakdown of fat cells (grind your own peppercorns into your food). Mustard seeds are known as a warming spice and they help fight cancer while serving as an anti-inflammatory that is also high in Omega 3s. Lastly, ginger is another warming spice that helps with nausea, gastrointestinal relief, boosts the immune system, and is an anti-inflammatory.

With all these health benefits provided from this season’s harvest, eat up for better health!

I am always here for questions. Send me an email, jen@bodyfitmethod.com, or check out the Web site for a great winter soup recipe that makes enough for leftovers at www.bodyfitmethod.com. Enjoy the season, and be sure to get your daily workouts in.

11/06/08

Halfway to your fitness goal

Do you realize that we are almost there? We are halfway through the challenge that I issued in September. Do you remember? I challenged all of my readers to get active and be healthier at the start of 2009 then they were at that moment. And maybe even drop a dress size or two, decrease your blood pressure and cholesterol or be able to run around the playground for more than five minutes with your kids/grandkids/friends.

I issued that challenge so you could start this New Year with a different outlook on life, health, fitness, and even yourself. If you didn’t join us back in September, then join now. What are you waiting for?

By now, if you have been eating correctly (or in some cases, better), working out diligently (and yes, 30 minutes a day counts), and doing your best to get 7-8 hours of sleep, you can easily be down a dress size (if that is your goal) and may have already stripped 6 to 10 inches off of your body! If you have not seen this change, then you are most likely doing something wrong or you are not giving it 100 percent.

If you have made it down a dress size, have looser-fitting clothing, more energy and a better self-image, then congratulations and keep up the good work! For those who have not seen or felt a change, let’s figure out what is going wrong and fix it.

Following is my list of the top “fitness Failures” I see with clients and individuals who are not meeting their goals. Use this as a check list to make sure you are doing everything right.

Failure #1: You don’t believe you can do this and thereby give up quickly. You will not get results like you see on The Biggest Loser, because they work out for 6 hours a week and have very restrictive diets. Just be consistent and take setbacks or obstacles as a challenge and growing experience.

Failure #2: Not eating enough of the right stuff. Opt for non-processed foods and always eat a protein and carbohydrate with every meal.

Failure #3: Not eating every 2-4 hours. If you miss or skip meals you are only slowing your metabolism to a lazy snail’s pace crawl.

Failure #4: Not working out enough. Three times a week will not drop the pounds. You need to aim for four to five days a week minimum, of 30 to 60 minutes a day.

Failure #5: Not strength training = cardio queen/king. Remember, the more muscle on your body (and ladies, this does not mean bulky) the faster your metabolism runs, the more calories you burn, even at rest. Guess what? You can eat that piece of pie and not feel guilty about it.

Failure #6: Focusing just on the number on the scale. WRONG! Muscle weighs more than fat. You can be out of shape at 160 pounds and wear a size 12 or have muscle and weigh the same, but wear a size 6! Focus on how your clothing feels instead and stay off the scale. Just throw it away. Focus on how you feel.

Failure #7: Not making YOU a priority! If you are not fit and healthy, you are a more miserable and unmotivated individual then you would be if you were healthier. Block out “YOU time” just like you do a doctor’s appointment or meeting. Everyone will eventually thank you for it. If excuses prevent you from working out, fix it. If evening activities get in the way of your workout, go to bed 30 minutes earlier and wake up 30 minutes earlier…excuse gone.

Failure #8: Not getting enough sleep. Less than 7-8 hours can cause the body to store fat more easily.

Failure #9: Not managing your stress. High stress = increased cortisol = increased possibility for body to store fat, especially abdominal fat. This leads to increased risk of stroke, diabetes and heart attack--even if you are 20 years old. This is not your grandpa’s disease anymore!

So are you going to join us and start 2009 out healthier and fitter then you are now? Go to my Web site, www.bodyfitmethod.com, to get nutrition tips, exercises for home and all the tools you need to get going. Have a question or want some motivation? Shoot me an e-mail at jen@bodyfitmethod.com.

10/09/08

Ready, set, plan!

Another month is here, another article is read, and once again I am sitting here as your personal fitness coach, motivator, drill sergeant, cheerleader, and guru.

I want to start this article off by saying, “I am here…USE ME!” I get e-mails each day from people just like you who will send 3-4 e-mails (minimum), beating around the bush until they get down to the reason why they contacted me in the first place. I started writing these articles to educate, help and motivate individuals of all ages, sizes, goals, and walks of life. I don’t care if you want to buy personal training or join one of my training groups. I just want to help you! I won’t give you a year’s worth of workouts for free, but I will tell you how to get started and what you need to do.

Check out the Web site (www.bodyfitmethod.com). There are workouts, nutrition tips and resources galore and it’s all free! So please send me e-mails with your questions, goals, desires, concerns, fears, aspirations and needs. I will respond…promise!

With that said, I hope a fire was lit under your rear-end at the beginning of last month with the “Best is Yet to Come” article. How many of you have implemented the workouts and already notice your pants fitting better? I know some of you have, because of your feedback and e-mails. A recent e-mail however, made me think I need to take a step back from the “Go” plan and review the “How to plan” plan. So today we are going to set up your plan to buy a new wardrobe or knock all your friends and family members over during the holiday season with your rockin’ bod, newfound strength, glowing skin, brighter outlook on life, increased energy…and did I say, healthy and fit bod?

Your body is your corporation, right? You make the executive decisions, you decide how much money is spent on your body, and you decide who gets to be a part of your body. You are the owner of a major corporation and successful corporations run off a mission statement. I don’t want to spend a lot of time on how to write a mission statement, so I’ll give you a few tips and I will also put a template on the Web site, under “Your Fitness Toolbox,” to help you write your own.

Your personal mission statement will be short. Something you can look at and read every day. It will consist of six steps, so get out your paper and pen.

1) What are your core values – what makes you who you are?

2) What are the most important goals to you? Choose 1-3 goals max…your mission statement will constantly be changing, so write for the immediate present and rewrite as needed.

3) What image do you hope to project to yourself? How do you see yourself? This should encompass what you look like and feel AFTER you have achieved your goal.

4) Write down action statements from each value. How will you use those values to accomplish your goals?

5) Write down action statements for each goal and how you will shove your obstacles aside.

6) Lastly, write how you will feel and what you will now be able to do with this goal accomplished. This statement should always bring a huge smile to your face!

Now that you have your fitness mission statement written out, let’s draw up your game plan. Grab another piece of paper. Write out your weekly workouts or activities a week in advance. If you go into this blindly and without a plan, you will have more excuses and reasons to fail. You can get your workouts from magazines, exercise videos, books, Web sites or your trainer. Just have a plan.

As you plan remember four things. 1) You need 24-48 hours rest in between working body parts.  2) You need at least 3 days of resistance training workouts to make a difference. 3) You need at least 4 days of 30+ minutes of cardio to make changes. 4) And always give yourself one day of rest each week; your mind and body need it.

Now with a game plan, you are armed and set up to make December your most memorable month yet! Shot me an e-mail with your questions, comments, achievements, goals, and future articles you would like to see at jen@bodyfitmethod.com. Go to the Web site, www.bodyfitmethod.com, for ideas and this week’s new functional exercise. 

9/25/08

Staying fit as the seasons change

With the changing of the seasons, many of us tend to slack off on our fitness and nutrition diligence, thanks to the weather, bigger and baggier clothing, lack of sun, and the good ol’ comfort foods that tend to pop up this time of year. You do not have to succumb to the season and add inches to your waistline or numbers to your cholesterol count.

As the weather gets colder and less sunny, we lean towards warm foods that not only comfort our tummy, but seem to comfort our mind. This could be due to a childhood memory or just an association you have with that food. Nonetheless, those foods are not always the best for you. You can still warm yourself up and comfort your mind and body by making new associations. Let’s break down some of these associations and see how we can take a healthier approach, so when it’s time for the work Christmas party, you look fit and healthy in your little black attire (suit or dress!).

Soup: Nothing warms your better then a nice bowl of soup. So here are your tips:

Stay away from anything made with cream. Look for broth-based soups that are loaded with vegetables, beans and lean proteins and low on the sodium (and made without MSG). Even better, make your own so you can control the amount of sodium and preservatives in it and freeze the extras for later (in big Ziploc freezer bags).

Breads: Warm pumpkin and zucchini bread bring back lots of childhood memories for me, but as an adult I have learned the hidden features of these foods. This is the season for warm breads to be found everywhere, so beware.

Try to eat breads that are high in fiber, low in fat and very low in sugar. Even better, bake your own and substitute apple sauce for oil, 2 egg whites for 1 egg, extra spice for added sugar, and wheat flour in place of white. If you must eat some, keep it to one piece so that you don’t load up your daily calories with fat and sugar.

Casseroles: The sun has set early and it feels like you have to work late because you leave for work when it is dark and return when it’s dark. A good ol’ crockpot meal sounds like the perfect plan for a dreary, dark (and possibly wet) day.

Add more vegetables to your meals, eat only a cup of carbohydrates (pasta, potato, etc), make sure you have protein with every meal (lean meat, beans/legumes, some dairy and nuts), and stay away from white sauces (alfredo, oily pestos, etc.)

Even though it is dark outside, you can still get your workout in. If you feel overly tired and just don’t think you will make it through a workout, tell yourself you will do just one exercise off the functional exercise list, and before you know it, you will have finished the entire workout because your endorphins kicked in during the first round.

Check out the website, www.bodyfitmethod.com, for the new exercises and combine them with the previous ones to make a longer workout. Here’s to a healthy, happy and fit fall!  Send your questions my way, to jen@bodyfitmethod.com.

9/11/08

Fitness goals still possible

So summer is coming to an end, and you’re sitting on the couch reading this article and thinking, “I didn’t do it again.”

Didn’t do what? You didn’t reach your new year’s goal to look and feel great this summer. Just like every year you decide to be fitter, healthier, and more energetic, to look better, be a smaller size, and wear your bathing suit proudly. But you didn’t do it.  Sure, you tried to eat better, and you did exercise every once in a while, but you can’t walk around in public in your bathing suit feeling proud!

Harsh words? Maybe, but you’re not alone and I am going to be here every step of the way to help you reach your goal before December 1, 2008! We’re not waiting until January 1, 2009 to wear a smaller size, have more energy, lift more weight, drop your cholesterol, or just feel better about yourself. We are doing it now and reaching that goal before the year’s end. Plus, you can still look good in a costume for Halloween.

If you’ve been working out, I’m going to shake up your routine so you go to bed the night after sore! Are you ready? Are you committed? Or are you just curious? I will take you any way I can get you.

We’re going to start a functional fit training program. Meaning: bye-bye, basic bench press and pushups. Bye-bye, normal squats and lunges; and HELLO, craziness.

Don’t be afraid to fall over (some moves require balance…and mine is definitely not the best), stop for a sweat towel break or sit down and think, “Man I am tired and hungry.” It’s time to change your body, health, fitness level, and attitude!

So, grab a piece of paper and put today’s date on it, and write down your weight, energy level on a scale of 1 to 10 (10 being so energetic people want to give you Nyquil and tie you down), and a few measurements. Get out that tape measure and wrap it around your chest, your waist at belly button level, your hip bones on your upper thighs, 6” up your thigh from the top of your knee cap, and your upper arm about 4” up from the crease of your elbow. You’ll retake these measurements in two months, and be prepared to smile!

These workouts will sometimes seem to mimic everyday activities, like picking up a box and putting it on a shelf, or sports movements like soccer. If you have a specific activity, occupation or movement you want to work on, let me know and you may be the idea for the next functionally fit workout.

Go to the Web site at www.bodyfitmethod.com and click on Exercise of the Month to see this week’s exercises. Have fun and don’t try to be perfect. And please be prepared to be sore!

Have questions? Send me an e-mail at jen@bodyfitmethod.com or visit my Web site at www.bodyfitmethod.com.

Move, get fit, feel free, and be happy!

8/28/08

More energy, fewer afternoon crashes

If you live for your afternoon nap, coffee fix, energy soft drink or pills, or you find yourself sitting in front of the computer or TV a lot because you don’t “have the energy” to get up and do anything, then this article is for you. Here are some energy booster ideas to help you get moving more!

Energy Booster #1:

Exercise:  When you don’t feel like you have the energy to do it, tell yourself you only have to do 5 minutes and then you can be done. When 5 minutes are up, the endorphins will be racing through your body and you will want to keep going.

Energy Booster #2:

Get at least 8 hours of sleep each night.  If your body is not getting enough sleep, your energy levels will be down. Make sleep a priority because this is also when your body produces fat-burning hormones.

Energy Booster #3:

Get out in the sun. All you need is 10-20 minutes in the sun to boost your spirits and get your recommended amount of vitamin D (essential for health and energy).

Energy Booster #4:

Eat fruits and vegetables and/or take a good quality multi-vitamin and mineral. If your body is running low on proper nutrients, it won’t be able to function at optimal levels, and this includes your energy level.

Energy Booster #5:

Cut out the technology. Computers, TV, cell phones, video games, etc., are horrible energy zappers. Try to cut down their use by at least 30 minutes each day and see how you feel

.

Energy Booster #6:

Last but not least, eat every 2-4 hours. This will keep your metabolism running and thereby keep your energy at a steady level. Make sure to eat a protein and carbohydrate at every meal. And get healthy fats into your meals as well, with foods like fish, flaxseed, nuts, etc.

Stay away from energy zappers like caffeinated drinks, energy drinks or pills, too little sleep, too much time in front of the computer screen or TV, and too much sugar.  Eating that candy bar to beat your mid-afternoon crash or drinking soda and energy drinks will only cause you to crash harder when the sugar fix wears off.

Drink your water, get up and move and enjoy your nighttime z’s. You'll experience increased energy and better health.

Have questions, send me an email at jen@bodyfitmethod.com or visit my website at www.bodyfitmethod.com.

Move, get fit, feel free, and be happy!

8/14/08

Nutrition knowledge equals health

We all know that we are supposed to eat healthy to have more energy, less disease and illness, and to look better (a.k.a., have less fat on our bodies). But do you really understand what it means to eat healthy?

Lately I have received a lot of questions through the Web site and clients who thought they were eating healthy, but were confused by some terms.

So I am going to give you my top five nutrition tips to get you started:

• Eat fiber. Seriously, you need to be getting between 25-35 grams a fiber per day. It helps you to feel full and helps deliver fat out of your system. Buy breads and cereals that contain at least 2-3 grams of fiber per serving. Eat the skin on your potatoes and apples, stock up on fruits and veggies and add ground up flax seeds to your salads, shakes and on top of your ice cream (if you are splurging).
• Read labels. If sugar is added, try to stay away from it. The less extra sugar you consume, the better off you are. If the label says aspartame or sucralose (usually towards the bottom of the list and in diet and sugar-free product), stay away from it all together. These are artificial sugars (Splenda, Sweet n’ Low, etc.) that have been proven to enable diseases in your body in studies conducted by medical professionals. Just give up the sugar altogether and you will actually have more energy and feel less bloated!
• If the label says high fructose corn syrup (HFCS), put it back! Why? Some studies have tried to state that there is a link between HFCS and obesity, but there are still some gray areas. The best reason is because Americans consume large quantities of high-fructose corn syrup in the form of soft drinks, fruit-flavored beverages and other processed foods. These types of foods are often high in calories and low in nutritional value. This fact alone is reason to be cautious about foods containing high-fructose corn syrup. Too many calories get stored as fat!
• Stay away from trans fat (a.k.a. partially hydrogenated oil or hydrogenated oil). These fatty acids are manufactured fats that do not exist in nature. And one main concern with them is they are proven to significantly raise LDL cholesterol levels, the bad cholesterol, while lowering levels of HDL, the good cholesterol.
• Eat a protein and carbohydrate at every meal to keep your blood insulin level at an even level. Carbohydrates are turned to sugar when they enter your blood stream, which spikes your insulin levels. Fat loves insulin. Eat a protein with your carbohydrate and the carbs are broken down more slowly, thereby negating the spike in insulin.

For more answers and links to great sources on good nutrition and meal plans, visit my Web site at www.bodyfitmethod.com or shoot me an email, jen@bodyfitmethod.com.

7/31/08

Move it for better health

Do you want more energy, better health, less stress, better sleep, be better able to cope with tough situations and be happier? Then all you need to do is add some ACTIVITY to your life.

In order to maintain health and fitness you need 30 minutes of activity 3 to 4 days a week. In order to become more fit and healthy, you need to strive for a minimum of 30 minutes of activity 4 to 6 days a week. This doesn’t mean you to spend a lot of money on a gym membership, exercise equipment or cardio classes.

The summer time is the perfect time to get activity and fitness back into your life. Just get outside and enjoy the sunshine and all the natural activity sites around us. We have parks, beaches, mountains, swimming pools, hills, sand and playgrounds.

Get outside--walk, hike, explore, get wet and play. You don’t have to be a child to get outside and get in some activity. You will be surprised at how much better you will feel if you get at least 30 minutes of activity most days.

I know we live in a beautiful state that looks the way it does because we get a lot of rain. And those days may keep you held up inside your house. You can still get activity in the house.

Make a goal to get up during each commercial and run in place, do jumping jacks, run or walk the stairs, do squats, pushups, sit ups, or just march in place until the commercials are over. Tune into Fit TV if you have cable or satellite for free exercise shows. Clean your house, take the dogs or kids outside….JUST MOVE! Don’t be afraid of the rain. When it rains, that is my favorite time to go for a run…seriously!

Just keep in mind, all you need to do is move more then you normally do for 30 minutes most days of the week and you will feel and notice the difference. Better sleep, more energy, more happiness, less sickness, and less injury can be yours too! It might be hard to do in the beginning, but just commit to try it for 2 weeks and by the time week 3 rolls around, you will be hooked.

Have questions? Send me an email at jen@bodyfitmethod.com or visit my website at www.bodyfitmethod.com.

Move, get fit, feel free, and be happy!

6/19/08

Yoga builds strength and flexibility

A reader recently e-mailed asking about different ways to mix up her workout, especially when she couldn’t make it to the gym (or just didn’t want to go). Her biggest fear was losing her hard-earned strength and muscle if she didn’t lift weights.

Here is a fact that many people do not know: you do not have to use dumbbells, barbells, machines and tubing to add strength, stamina, coordination, muscle, peace of mind and a sleek and strong core. Although many people view yoga as a type of chanting or “spiritual” workout, that’s only true if you practice that specific type of yoga.

I am not one for the chanting, funky breathing and teaching of spiritual philosophies in my exercise routine. I want to get on the mat, move through the motions, release my tension, invigorate my mind and muscles, and push myself through a good workout. I practice mostly Ashtanga and Power (a more aerobic type of Ashtanga) Yoga, but I do enjoy Iyengar and Hatha as well. These yoga workouts move you from pose to pose to keep your heart rate up.

The easiest and most basic yoga routine performed in many of the practices is called Sun Salutations. Sun Salutations are a group of movements that you flow through. You can use them either to relax and unwind or to warm-up and energize. It just depends on how quickly you move through the motions.

Some of you may be asking, “How does yoga stack up next to a good old-fashioned strength training workout or even a run?” You might be surprised to learn it’s very comparable. With most of the poses performed in yoga, you put the muscles and your body through a workout. You can build muscles, lean out your body, decrease stress, increase the metabolism, burn calories (some forms of yoga can burn up to 700-1000 calories per workout), increase your strength and flexibility, and increase your health in numerous ways.

On my Web site, www.bodyfitmethod.com, I have posted a standard flow of Sun Salutations. There are a number of great videos out there that will allow you to perform yoga at home, or you can go to a number of gyms and yoga centers to receive personal instruction (which I recommend). Local instructors are listed on my site as well.

If you have any questions or would like a specific topic addressed in the next paper, shoot me an e-mail at jen@bodyfitmethod.com.

5/08/08

Good nutrition even on the go

In the last article I talked about how to fit in exercise with a busy schedule. Getting in your daily exercise is crucial for optimal health and fitness. But if you are not fueling your body correctly, you will not get the best results.

It is the exact same principle as putting fuel in your car. You cannot run a diesel truck on unleaded gas for very long. The wrong kind of gas will end up ruining your engine and its components.

Good eating habits are harder to maintain when you are on the go or away from home, but it can be done with a little preparation, planning and packaging.

Let’s start with a scenario: Have you ever gone without food for four to six hours, then found yourself so hungry that you either gorged on anything you could get your hands on, or gave in to fast food because it was the closest thing you could find?

The reason this happens is because your body needs the energy and it will crave whatever is in sight, and usually more than you really need. For optimum brain and body performance, you need to fuel your body every two to four hours. That means you will eat about five to six MINI meals each day. You will notice that you will no longer be starving and you should never feel overly full again. But how do you do this when you don’t have your kitchen easily accessible?

This is where the preparation, planning and packaging come into play. The very first thing to do is to buy yourself some packaging materials – zip lock bags, a travel tote for carrying food, storage containers and a good water bottle. I would highly suggest buying the “blue” re-usable ice blocks for your cooler to keep the cold stuff cool and safe.

Next, plan out your week and/or your day and decide how many meals you will need. You will need at least three to four meals packed if you eat at home at 6 a.m., then head out the door and return at 6 p.m. The easiest way to accomplish this is to either cook and package everything the night before or do a week’s worth of cooking and packaging over the weekend.

So what are easy on-the-go foods? First, remember your ideal meal consists of a protein, carbohydrate and sometimes a healthy fat. Some suggestions are:

• apple and string cheese;
• banana and peanut butter;
• ranch dip and sliced bell peppers;
• granola bar and a piece of fruit;
• a small low-sodium V8, a handful of almonds and six to eight pieces of dried fruit;
• a small baked potato with a cup of cottage cheese;
• pretzel and almonds;
• a protein drink and a piece of toast;
• a salad with chicken, chickpeas, sunflower seeds, feta cheese, and vinaigrette dressing;
• a peanut butter and jelly sandwich;
• a turkey or ham sandwich with a piece of fruit or veggies;
• or tuna fish and whole wheat crackers.

The options are endless, but in the beginning you really need to think about combining the protein, carbohydrate and fat and eating the right portion sizes. For more information, a book to check out is The Good Mood Diet (www.goodmooddiet.com) by Dr. Susan Kleiner. Kleiner is a local nutritionist who not only backs her stuff with science, but uses it on professional athletes, top corporate execs and everyone else who needs and wants her help.

Check out the website for more ideas, www.bodyfitmethod.com or shoot me an email, jen@bodyfitmethod.com.

Eat smart, eat often, live well!

4/24/08

Weekly weight loss on a time crunch

So you want to lose weight, but you just don’t have the time to work out. Between kids, wife/husband, friends, work, social activities, volunteering and keeping your house clean, you just can’t find an extra minute of spare time. I know, I know, I have heard it all.

But here’s the good news. You can lose weight just by squeezing in 30-minute workouts 4 to 6 times a week. Obviously the more days you workout, the better your results will be. But don’t overdo it….you need at least one day of rest or fun activity day a week to let your body and mind recover.

This week I’m going to give you a game plan to fit your workouts into your schedule. At first, it might be hard to squeeze in or even do the 30 minutes, but after a few weeks of consistently doing it, it will become a habit like brushing your teeth before bed.

If you think your schedule is jam-packed, here is where you find the 30 minutes: get up 30 minutes earlier (best choice), work out during your lunch, exercise right when you get home, or schedule yourself 30 minutes somewhere else in your day. But treat it as a scheduled task. Just like taxes, you have to do it!

How do you make the 30 minutes count? Two to three times a week you will do circuit workouts, performing them two to three times with minimal rest. Visit www.bodyfitmethod.com for some sample circuits. On the other two to three days, do 30 minutes of cardiovascular activities like walking, jogging, playing Frisbee, biking, swimming, aerobics class, jumping rope, yoga, etc. You can also go to the Web site to find 20-30 minute interval workouts for your cardio equipment or for walking and jogging.

By doing these workouts four to six times a week you’ll notice that you sleep better, feel better, have more energy (this is no joke), have less stress and fewer less aches and pains, and enjoy life more. Give yourself a good four weeks to get in the groove. If you mix healthy eating in with this, then your results will almost double.

Stay tuned…the next article will have more tips to become a healthier you and a more energetic individual. Until then, give me 30 minutes of your time, four to six days a week. I want to hear how you are doing! Shoot me an email at jen@bodyfitmethod.com.

4/10/08

The best exercise program is the one that works for you

Are you trying to get in shape and wondering what type of workouts you should do? The purpose of my article today is to give you an understanding of what types of workouts are out there and what they do.

When you go to the gym or watch infomercials you will see exercise programs like Pilates, yoga, kickboxing, tai chi, Tae Bo, boot camp, ballet, weight training, step aerobics, water aerobics, spinning, Body Sculpt, Jazzercise, and hi/lo aerobics. Many celebs will tout one of these as their “magic pill.” Madonna swears by yoga, Faith Hill does Pilates and Jessica Simpson did weight training to look great in those daisy dukes.

But is one type of workout really the answer?  Let’s break them down by what they do and how they help. Keep in mind as we go through the list, in order to burn one pound of fat, you must burn 3500 calories. And the more muscle you have, the more calories you burn at rest.

Pilates strengthens your core and teaches you how to move your body and limbs with your core stable and strong. You burn around 200-400 calories, but you won’t develop a 6-pack unless your abdomen is fat-free.

Yoga comes in many forms and if you want to burn calories and strengthen muscles, look for Power or Ashtanga forms. You burn from 400 to 800+ calories. And not all classes focus on the chanting and meditation, so find a style that fits your preferences.

Kickboxing, tai chi, and Tae Bo are all types of martial arts disciplines that can burn around 400-800+ calories a session. You build some muscle, but not a lot.

Boot camp, weight training and Body Sculpt are activities that will build muscle and can lean out your body. Boot camp and Body Sculpt also add a cardio component to the workout. You can burn 400-1000 calories in a session.

Ballet is a new trend that uses a lot of the Pilates principles to lengthen the muscle. You will strengthen your muscles, but not a lot, and will burn around 200-600 calories.

Step aerobics, water aerobics, spinning, Jazzercise, and hi/lo aerobics are all cardiovascular activity that will burn calories but won’t build muscle. You will burn around 200-900 calories, with spinning burning the most calories.

So what should you do to burn fat and tone up your body?  I would suggest a minimum of 3 days a week of strength training and 3 days a week of cardiovascular training. That doesn’t mean you have to do 6 days a week of training. If you can only fit in 4 or 5 days a week, combine your weight training and cardiovascular training. But make sure you fill your calendar with a minimum of 4 days of workouts each week.

If you have any questions on exercise programs or how to combine workouts, just send me an email at jen@bodyfitmethod.com or check out the website for ideas, www.bodyfitmethod.com.