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!

Tips on Working Out from Pat

I see people everyday at the health club who ask: "I'm working out everyday and my body doesn't seem to change, why?"

People get stuck in a routine and most don't like change. But change is what your body needs to keep it really working hard. If all you do everyday is take a spin class or run on a treadmill, your body eventually will plateau out. It doesn't have to work as hard as it's gotten used to doing the same exercise day after day.

You need to change your routine!! If you are taking spin classes 4-5 times a week, try another cardio class. Give Zumba or a Boot Camp Class a try. If you're trying to get into swimsuit shape, head to a Pilates, Abs or Yoga class. All these classes will tone the muscles and the strength training involved will also keep your body burning fat.

Get to the weight room; don't be intimidated! Ask an employee for help. Don't lift more than you can control and if you have a physical limitation, talk to a trainer before starting.

For those of you who may be working with a trainer and you notice your body isn't responding the way you want it to; it might be time to change trainers. And explain to that trainer exactly what you want to accomplish. You should be able to talk to your trainer and that trainer should listen. A fitness test including body measurements should be done on a regular basis so you and your trainer know exactly where you are and if you are accomplishing your goals.

We tend to get into that "COMFORT ZONE" which is never good. Change is not only great for your body, but also keeps the mind fresh!

Tips from Pat

Healthy eating starts with eliminating all white "stuff" from your diet. That includes white flour, sugar, breads, rice and even potatoes. Start eating whole grain breads, brown rice and sweet potatoes. They are a much healthier choice and packed full of vitamins and nutrients. Cut out sugar completely. No one says it will be easy, but you'll be surprised how much better you will feel.


Losing weight is about "choices". Make a commitment to yourself and to your body to be more aware of what you put in your mouth. Before you drink that Latte, Mocha, Martini or diet soda take ten seconds; could you have made a healthier choice? Of course, a non fat Latte, Mocha; a glass of red wine, water instead of diet soda are all better choices. If you really want to indulge, cut to once a week!

For example: Calories in a Grande Latte for five days adds up to: 1100. The better choice Skinny Grande Latte: 650. In a five day period you would cut 450 Calories!!! It's about choice and again, "READ LABELS".

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.

Celebrate St. Paddy's Day - Healthy Ideas from Pat

Happy St. Patrick's Day!!

If you are planning on celebrating do it in a healthier way. Especially if you are trying to lose weight. Enjoy a light beer, but have a limit! Be careful you don't get so caught up in the partying that you lose track of what and how much you are consuming. Have that one drink and then switch to water with lemon. Stay away from that corned beef and cabbage!! Cabbage is good, but that corned beef, ugh....filled with fat and sodium!!!

Think about how you will feel tomorrow. Will it be worth it??

For those of you who are keeping a food log, be sure to write down everything you eat and drink. If you aren't keeping one, start today. You'll be surprised how fast those calories add up. A scary process but it is a process.

Core Strength and Bodilates

I teach a core strength class and see so many people with limited core strength, even those who work with a trainer. Six pack abs don't cut it! You need the inner muscle strength for the core to engage.

As a personal trainer I focus on core strength as well as agility, flexibility and overall fitness. Clients who suffered with back issues become symptom free as that core becomes stronger and more flexible. Having worked with professional power lifters and body builders I've seen way too many back injuries due to weak core muscles. Being ripped does not necessarily mean strength!! Bodilates kicks butt! Even those belonging to athletes!

And remember to add protein to your diet! Muscles need fuel....the more muscle you build, the more fat your burn! Chicken, fish and bean are healthy sources of protein.