Weight Loss & Meditation

Meditation is now very mainstream and a wonderful way to lower stress, blood pressure, promote more positive thinking as well as helping with weight loss. 

Many think that meditation is a difficult art to master and some think of it as part of  yoga.  Some Yogis do use a form of meditation, but everyone can learn to quiet the mind without sitting in a special room or using special props.

Meditation not only helps to clear your mind but allows your body to let go of all negative emotions allowing for healing. 

Find a quiet place that you enjoy; it can be at home, in park, even in a museum.  You don't have to be lying down or sitting cross legged in loose fitting clothes on a mat. Sitting on a park bench or in a comfortable chair will work.  Close your eyes and focus on your breathing.  Feel your breath enter and exit your body and begin to let go of any negativity you are holding on to; allow it to flow out through your fingers and toes.
Begin to clear your mind of all thought.  Thoughts will enter your mind, just allow them in and just as quickly allow them to flow out.  Be aware of your body as you continue to let go and relax.  If you  are lying down, try not to nap...keep the focus on your breath. 

As you continue to practice meditation stress levels will fall; you will find you have more energy,  more alert and focused and less apt to binge or snack.

Glutes aka Perky Butt!!

As part of our Spring Workout, we certainly don't want to forget those all important  glutes.......and we all, male and female,  want to achieve and keep that perky butt!!

Lunges and squats are certainly the best exercises to build and maintain those muscles.  These both can be done with or without weights.  For beginners  using a stability ball against a wall is great for building and then maintaining your strength.  Place a large stability ball on a wall and lean against it with your lower back and then walk both feet out slowly and then squat.  As your begin this exercise just squat down as far as you can comfortably go without losing your balance.  As always, be aware of your form.

  

1. Stand with feet hip distance apart with your toes, knees and hips in a straight line.
2. Pull your belly button towards your spine and contract your abdominal muscles.
3. Slowly lower your body..
4. If you can, go down until your butt is in line with your knees (knees at 90 degree angles). If you can't go down that low, go as low as you can.
5. Take a moment and look down make sure your knees are BEHIND your toes.
6. Keeping the weight in your heels, slowly push your body back to starting position.
7. At the top of the movement, do NOT lock your knees. Keep a slight bend in them.
    

As you progress or for those of you who have been working out adding dumbbells to your routine will increase your strength.  If you belong to a health club, squatting on a Smith Machine is a great way to progress into free weights.  Always ask a floor attendant for help when starting any free weight exercise. 

Hints for A Healthy Thanksgiving

Some hints for having a healthy Thanksgiving Day!

Have a light healthy breakfast.

Get out and take a bike ride, walk or a run.

Drink plenty of water.

If you are eating late in the day, have a lite lunch so you don't find yourself so hungry at dinner that you "pig" out.

Again, drink plenty of water. It helps to curb the appetite as well as keeping you hydrated.

Limit your alcohol....remember even a glass of wine can have up to 175 calories per 6 oz. glass.

Use a smaller plate; it helps to limit portions.

Keep foods separate on your plate, i.e. don't let them touch each other. (It's a great way to keep the portions small).

If those desserts look appetizing, have a tiny piece of each. Stay away from the gravies, whipped cream, buttery and cheesy sauces.

After dinner, get out and walk, walk, walk. Don't get caught up in being a couch potato.


Remember you can't work off a bad diet!!

Easy Fitness & Exercise Tips

Way too many folks even though they may head to a gym, forget the easy steps to fitness....below are a few tips to help burn a few more calories every day.

Climb those steps!! Bring comfortable shoes to wear and walk up to your office rather than take the elevator. It not only burns calories, but does wonders for your legs and butt!

Do not ride around looking for the close parking spot.....find a safe and well lit area and walk to the store.

Carry your groceries, especially if you have only a couple of bags. Lift them up and down as you walk to your car....works the arms, especially the biceps, as well as increasing your calorie burn!

At the airport....walk, do not use the people mover or cart!!! For those who spend hours on a plane, walking will help get that blood flow moving as well as help with jet lag! And remember, water, water, water.

It's a Lifestyle Change!!

Magazines and commercials make losing weight seem effortless. If you really believed those infomercials you would be working out 10 minutes a day on a seemingly effortless piece of expensive equipment and "bam" you'd have perfect abs, drop 50 pounds in six weeks! IT DOESN'T HAPPEN THAT WAY!!

You have to realize it's a lifestyle change. Your lifestyle and your mindset are so important. Those are the things which help you to live your life. In other words what life choices you make and those choices include, but are not limited to: not smoking, being aware of what foods you eat and exercise. Take a moment and think about and then write down how much time you spend doing the following:

o Sitting at a desk
o Sitting in a car
o Sitting in front of the TV
o Sitting in front of a computer
o Smoking
o Eating out at restaurants
o Making bad food choices (eating fast food or junk food)
o Drinking alcohol
o Being sleep deprived.

Be honest, be aware. Now, think about how much time you spend:

o Being active (taking the stairs, walking instead of driving, cleaning, gardening).
o Doing some type of cardiovascular exercise.
o Strength training.
o Preparing your own meals and snacks (eating whole grains, fruits, and vegetables).
o Reading food labels.
o Dealing with stress in a healthy way. (Yoga, meditation, taking time for quite time, spending quality time with friends).
o Getting enough sleep.
o Taking time for YOU!

As humans we like routines...so much so we often keep doing the same things even when we know they aren't good for us. Changing bad habits is a difficult process and takes so much more effort than starting something new. But changing those habits is the first step on your road to a healthier lifestyle and a new you!

One of the first steps to this new lifestyle is changing your mindset. You have to "Want" to be healthier. And it's about being healthy! Getting that bikini or buff body is great but you must do it in a healthy way without crash diets or stimulants. One of the first steps is to make a daily food log; write down everything you eat or drink (no cheating)!! And at the end of a week carefully go through your log; you'll be surprised how many things on that log you will see which were not healthy choices.

There are many on line sites which can help you keep track of your caloric intake. You'll be surprised at how quickly those calories add up, especially if you're not working them off through exercise. Being aware of what you are putting into your body is your first step in creating a healthy lifestyle!

Belly Bulge & Death

If your pants or skirts are feeling tight around your waistline, please take note. Belly bulge can be deadly in older adults even those who are not overweight or obese by other measures.

One of the largest studies done on abdominal fat suggests that both men and women with the biggest waistlines have a greater risk of dying over a 10 year period than those with smaller tummies. Even if you haven't noticed a significant weight gain and you've noticed that waistline growing it's warning signal.

Four extra inches around the waist increased the chance of dying from 15 to 25 percent. Oddly the strongest link, the 25 percent was in women who had a BMI within normal limits.

To check your girth, wrap a tape measure around your waist at the navel. Men should have a circumference of no more than 40 inches; women no more than 35 inches.

Diet and strength training is the key to losing that abdominal fat. Now is the time think about your health; don't wait until tomorrow. Take that first step today!!!

Pat's Back

Moving back to Louisiana has been not only time consuming, but a bit stressful as well. Getting back into the swing of things, adding a beautiful new companion to my life has kept me busy.

Bella, a small mix breed found me the evening I arrived back here. She was recovering from a broken leg, under weight and obviously had been abused. She now has become a healthy, vibrant, beautiful and loving addition. Rescuing a dog can be one of the most rewarding experiences life can offer. They will not only provide you with love, but get you outside and walking. What a great benefit!!

Extreme heat is prevalent all over the country right now, so walk or run in the early morning or evening hours. Be sure to hydrate, drink enough water and add electrolytes. For those who are runners, soccer players, equestrians or tennis players this is doubly important. Football training season is in full swing and parents be aware; make sure your players have water and electrolytes available at all times. Be sure to choose those electrolytes wisely. Stay away from those containing sugar if you are trying to loose weight.

Keep cold water melon handy; a great natural refresher.

Please, feel free to contact me if you have any questions....until tomorrow, have a wonderful day!

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!!!

More Fitness Tips from Pat

Stress is not only one of the leading causes of doctor's visits in this country (70-90%), but also has direct link to overeating and weight gain.

Emotional eating results primarily from the stressors in your life. Everyday we are constantly reminded of the negatives in our lives. So many people are suffering through financial issues right now; unemployment and foreclosures are at an all time high; students dealing with overwhelming homework and/or college loans. And in this country when money gets tight, many turn to fast food options. It's cheap, quick and the children love it. But the damage it's doing to our bodies leads to diabetes, high blood pressure, weight gain, heart disease just to start.

Being overweight and constantly thinking about it starts a snowball effect. You become upset about being overweight, the emotional side kicks in and you crave those comfort foods. Again you beat yourself up about what you've eaten and that stress continues to thrive.

Stress also changes your metabolism making it sluggish; one of factors in retaining belly fat!

Stress Management is one of the most important things you can do for yourself. You need to take time for YOU! Take a walk outside. Get rid of the Ipod, get back to listening to nature. Take a yoga class, a guided meditation class, find a quiet place to just be with yourself. You cannot be there for your family if your health (mental and physical) is deteriorating.

"Fitness is a lifestyle and not only a challenge for your body, but your mind as well. Your mind controls every aspect of your body and no matter what your fitness goals may be, your mind has to be open and willing to accept the challenge."

"When you change your body, you change everything about yourself."

Yes, It's a Lifestyle Change!!

Magazines and TV seemingly make losing weight effortless or if you really believed those infomercials you would be doing 10 minutes on a piece of expensive equipment and "bam" you'd have perfect abs and drop 50 pounds in six weeks.


IT DOESN'T HAPPEN THAT WAY!!


It's all about a lifestyle change; it's the mindset which is so important. In other words the choices you make; your eating and exercise habits. Think about and write down how much time you spend doing the following:


Sitting at a desk, in a car, in front of a TV, in front of a computer.
Eating out at restaurants and making bad food choices.
Drinking alcohol.
Staying up late and not getting enough sleep!



BE HONEST, BE AWARE!


Now, think about how much time you spend:


Being active (Exercising, taking the stairs instead of the elevator, walking, gardening).
Strength training (all muscle groups).
Preparing your own healthy meals and snacks. (Eating whole grains, fruits and vegetables.)
Dealing with stress in a healthy way. (Yoga, meditation, taking time for yourself, spending quality time with friends.)


As humans we like routine so much so we often keep doing the same things even when we know they aren't good for us. Changing bad habits is difficult and takes much more effort than starting something new.



CHANGE IS THE FIRST STEP TO A HEALTHIER LIFESTYLE AND A NEW YOU!!

Trying to Lose Weight? Think Before Ordering!

Starbucks is one of my favorite places to write. And I am a writer as well as a fitness professional and in the latter role I tend to cringe and wonder what people are thinking.
Coming into a coffee shop and ordering a Latte with Splenda and an apple fritter or cheese danish makes no sense. And I see this all the time. When I worked in New Orleans I constantly would see women come in from the health club after an intense exercise session and order a skinny Frappuccino and a cheese danish!! The next morning they would come back to the health club complaining that they haven't lost a pound!!!

Don't think because you take an exercise class or do some cardio that you can eat anything you want. It doesn't work that way.

Have that Latte with Splenda but pair it with a protein drink, egg white omelet, yogurt; something with protein to fuel your body. Stay away from the sugar; avoid fried and fat filled treats!

If you want to see a difference in your body and lose those extra pounds, think before you order!

Read through the nutritional information, become an informed consumer and a healthier you!

Ideas from Pat for Healthy Eating

The first thing I tell clients who come to me to lose weight is: "READ LABELS".

Not only do you want to know what you are putting into your body but the calories you might be consuming without even knowing. At a quick glance that container you picked up might say 240 calories. Read closer as the 240 calories may be for one serving and that container may contain 2,3 or even 4 servings! So what you think is only 240 calories actually may be 480, 720 or even 960!!! Take the time to read those labels carefully; be aware of hidden calories.

Keep a daily or weekly food log. It will not only help you to keep track of what you are putting in your body but the calories you consume. And those calories add up quickly. Watch your snacks, no candy bars! Choose nuts or fruit instead. No wine or beer for a snack!! And I have seen that on a food log....give that person credit for being honest, but alcohol for a mid-afternoon snack doesn't cut it when you are trying to lose weight!

Tomorrow, more weight loss tips.

Ooops No Sun Yet!

Still raining here in the northeast. But it's a Monday and start to a new work week. Stay positive, this rain will soon turn the bleak landscape into green lawns, trees and bring out the flowers!

Spring break has ended in this area of the country and my fitness classes will fill as Lehigh students return once more in an attempt to shed the couple of pounds gained during the tropical parties!!

Speaking of Spring, it's a week away. Time to get back to healthy eating, getting to the gym and changing your lifestyle. Put that dress, bathing suit, pair of skinny jeans, suit, you can't get into out in plain sight. Look at it everyday; set a goal and stick to it!!!

This is not the first day of the rest of your life, but it's the first HOUR!!!

Weight Loss Management

March is here and summer only three months away! Time to start thinking about the beach, the pool, shorts and bathing suit bodies! With the weather changing and days getting longer lose the comfort foods and begin your healthy new lifestyle.

Need help? Contact me......don't let March slip into April and April slip into May.