"Belly Fat" seems to be one of the most talked about areas of the body. One thing to remember it's fat! Some of us seem to hold it more than others, but it's still fat. And to lose that fat you must think about your diet!
Again, it's about calories consumed and your energy output!! Yesterday I wrote about changing up your routine to shock your body into working harder. Below are a few diet tips for helping your body burn fat.
Sugar intake, the biggest "no, no". Please read labels! There is hidden sugar in so much of what we consume; soft drinks, flavored water, lattes, frozen drinks (both alcohol and coffee bar favorites), condensed milk and energy bars.
Add to you daily supplement regime at least 1000 mg per day of Calcium with meals, 500 - 2000 mg of Vitamin C. (These have been proven to help the body burn fat!)
Stay hydrated. Aim to consume one gallon of water per day. It speeds the metabolism, helps reduce hunger and flushes the body of toxins.
Low fat dairy products have been shown to boost fat loss. Low fat Greek Yogurt, milk and cottage cheese are excellent choices.
Olive oil, avocados, walnuts, peanut butter (without sugar and other additives) are all healthy fats and should not be avoided.
Up your protein with lean chicken, fish, especially salmon.
Fresh veggies are becoming plentiful, but stay away from the dips, butter, dressings loaded with mayonnaise, various oils and sugars.
Green tea - 4-6 cups of glasses a day. Do not add sugar or milk!!
I can't emphasize enough to read labels and be aware of what you are putting in your body!!!!
Thursday, June 3, 2010
Wednesday, June 2, 2010
Workout Tips - Why My Body Doesn't Change?
When your body doesn't seem to change no matter how much you work out, red flags should pop up! Something you are doing isn't working; think about it. Seriously reflect on your habits; exercise patterns, diet, drinking and even your stress level! These all have an impact on how your body reacts. And we are all different.
What do you want to change about your body? Do you want to lose weight, gain muscle or just tone? Are you training for a specific event? Are you retaining belly fat?
A few simple tips: If you are constantly doing the same type of training (running, walking, workouts with weights) day after day after day your body will plateau out. In other words your body gets used to your routine and doesn't have to work as hard and it will burn less calories. It's time to shock your body! Change up your routine. Do something entirely different, try Yoga, Pilates, Zumba instead of running.
If you have weight issues now is the time to ask yourself some serious questions. Do you have any health issues? Are you on any medications? What is your stress level? All these items can lead to a change in metabolism. Body type and age can also factor in to these problems. Stress affects hormone levels which change the metabolism......and that metabolism changes as we age.....and change is the optimal word here. CHANGE WHAT YOU ARE DOING!! CHANGE YOUR DIET - GET RID OF THE SUGARS, CUT YOUR ALCOHOL INTAKE AND MOST IMPORTANTLY CHANGE YOUR MIND SET!!
What do you want to change about your body? Do you want to lose weight, gain muscle or just tone? Are you training for a specific event? Are you retaining belly fat?
A few simple tips: If you are constantly doing the same type of training (running, walking, workouts with weights) day after day after day your body will plateau out. In other words your body gets used to your routine and doesn't have to work as hard and it will burn less calories. It's time to shock your body! Change up your routine. Do something entirely different, try Yoga, Pilates, Zumba instead of running.
If you have weight issues now is the time to ask yourself some serious questions. Do you have any health issues? Are you on any medications? What is your stress level? All these items can lead to a change in metabolism. Body type and age can also factor in to these problems. Stress affects hormone levels which change the metabolism......and that metabolism changes as we age.....and change is the optimal word here. CHANGE WHAT YOU ARE DOING!! CHANGE YOUR DIET - GET RID OF THE SUGARS, CUT YOUR ALCOHOL INTAKE AND MOST IMPORTANTLY CHANGE YOUR MIND SET!!
Tuesday, June 1, 2010
Tips for Working Out
Summer is a great time to lose weight and get in shape. I know so many of you wanted to be in swimsuit shape by this time, but for those living in the colder climates it's difficult. Especially if you don't belong to a health club.
So now is the time to get outside; walk, run or hike. Make snacks of nuts, dried cranberries or blueberries, grab a bottle of water and get moving!!! Remember you have to expend more energy than calories consumed to lose that weight. For every extra 100 calories you consume a day, you add 10 pounds a year!!! Be aware of what you are putting in your body!!! Keep a food log and don't cheat!!!
So now is the time to get outside; walk, run or hike. Make snacks of nuts, dried cranberries or blueberries, grab a bottle of water and get moving!!! Remember you have to expend more energy than calories consumed to lose that weight. For every extra 100 calories you consume a day, you add 10 pounds a year!!! Be aware of what you are putting in your body!!! Keep a food log and don't cheat!!!
Friday, May 28, 2010
What is Bodilates?
I developed Bodilates after finding people becoming bored with traditional Pilates classes.
Adding in strength training, core and leg work increased the difficulty and had even the college athletes struggling to get through the workout!
If you are interested in finding a Bodilates class in your area or want to become a certified Bodilates instructor, please contact me.
Adding in strength training, core and leg work increased the difficulty and had even the college athletes struggling to get through the workout!
If you are interested in finding a Bodilates class in your area or want to become a certified Bodilates instructor, please contact me.
Fitness Tips from Pat
For those of you who have wondered why I haven't posted in the past two weeks it's because I have made a move. Left Pennsylvania and now back in the New Orleans area where I had lived until Katrina.
If you live in the New Orleans area, look for me on the north shore! You will see flyers and internet blasts from Our Place Studio and The Nutrition Company!!!
If you have any questions, please feel free to contact me!!
If you live in the New Orleans area, look for me on the north shore! You will see flyers and internet blasts from Our Place Studio and The Nutrition Company!!!
If you have any questions, please feel free to contact me!!
Fitness Tips for the Memorial Day Weekend
Summer is here in many areas of the country and with the Memorial Day Weekend starting today many of you will be hitting the beach. Remember to take your sun screen, bottled water and if possible pack some sliced apples, oranges and berries. Sitting in the sun will dehydrate you. The water and fruit will keep you hydrated and feeling full. Stay away from the alcohol and sugar loaded drinks.
If at a holiday party or picnic, try to stick with low fat and low calorie items. Have that grilled hamburger without a bun, add lettuce, tomato and onion. Stay away from the hot dogs and salads made with mayonnaise type dressings.
For those of you who might be hosting a party, offer grilled chicken as an alternative to the sodium loaded hot dogs and stay with a simple salad of greens, tomatoes, walnuts, dried cranberries with a choice of dressings.
Stay active; nothing beats a run on the beach in the sand. Great cardio workout as well a wonderful leg toner. Add some push ups for that upper body work and a few crunches wouldn't hurt!! Unless you are an avid runner, be aware of the heat, again keep hydrated and exercise in the early morning when temperatures are lower.
If at a holiday party or picnic, try to stick with low fat and low calorie items. Have that grilled hamburger without a bun, add lettuce, tomato and onion. Stay away from the hot dogs and salads made with mayonnaise type dressings.
For those of you who might be hosting a party, offer grilled chicken as an alternative to the sodium loaded hot dogs and stay with a simple salad of greens, tomatoes, walnuts, dried cranberries with a choice of dressings.
Stay active; nothing beats a run on the beach in the sand. Great cardio workout as well a wonderful leg toner. Add some push ups for that upper body work and a few crunches wouldn't hurt!! Unless you are an avid runner, be aware of the heat, again keep hydrated and exercise in the early morning when temperatures are lower.
Saturday, May 8, 2010
Working Out - Strength Traininng Tips from Pat
When working out with weights, don't forget to get your entire body involved. Don't just work biceps; work the lower body as well with squats and lunges when doing the bicep curls.
Do step ups on a bench when doing shoulder presses; it will not only kick start that cardio but intensify the fat burn. You can either alternate feet (left foot on bench, then right) or do 12-20 step ups on one leg, then switch to the other.
Be creative with your workouts and always watch your form!! Don't over lift. Keep the weight controllable to avoid injury.
Do step ups on a bench when doing shoulder presses; it will not only kick start that cardio but intensify the fat burn. You can either alternate feet (left foot on bench, then right) or do 12-20 step ups on one leg, then switch to the other.
Be creative with your workouts and always watch your form!! Don't over lift. Keep the weight controllable to avoid injury.
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