Taking 1st Rachel S
Taking 2nd Katie
Taking 3rd Sherry
Way to go!!!! Now it is time to conquer the 30 day challenge!
Happy Thanksgiving!
Wednesday, November 24, 2010
Monday, November 22, 2010
Getting through the Holidays
When it comes to food, giving into temptation is a sure-fire way to leave you whimpering on the scale or feeling deprived come New Year’s Day. Rather than the all-or-nothing approach to the holidays, approach this season well-armed with a specific plan.
1. Sit down with yourself and deciding ahead of time what you will and won’t eat. Maybe you’ll decide to avoid some items, such as the whipped cream on the pie or the egg nog, while setting a limit on favorite foods. You can have those traditional foods that make the holidays special, like the potato latka or the mincemeat pie at a family get together, just keep the total day around 2,000 calories, rather than blowing out at 4,000 calories. You also can establish a trade-off system where you decide to have three pieces of a co-worker’s homemade fudge at the office party this afternoon in exchange for avoiding desserts for the next three days.
2. Keep your eating schedule on track. Many people skip meals in an effort to save calories this time of year. Big mistake. This plan backfires and inevitably increases cravings and lowers resistance later in the day, which can lead to overeating at holiday festivities Instead, keep yourself on schedule by stocking the kitchen with low-fat munchables and eating a nutritious light breakfast and lunch the day of a social event.
3. Remember to eat consciously and only when you’re hungry. You’ll save 100s of calories if you don’t graze unconsciously, eat while cleaning up the kitchen, or nibble while talking. While fatigue, emotions, expectations, and stress are high during the holidays, eating more than you want or need won’t bring you closer to a friend, calmer at a party, or more energetic.
4. Be aware of your emotional state when you’re eating during the holiday. The holidays bring with them a wealth of emotions, both good and bad, and some people turn to food to sooth their feelings. Family reunions can be a mixture of joy and conflict, expectations for the holidays can lead to disappointments and loneliness, and even the stress of preparing for the holidays can evoke memories that are both sad and happy. Talk through, rather than eat through, those feelings. Often just telling a friend that the holidays are a hard time for you can help relieve the pressure and reduce unwanted eating.
5. Finally, take your time at the buffet table to check out the offerings. Then fill the plate with fresh vegetables, melon slices or other fresh fruit, salads with low-fat dressing, and lean slices of meat. That way you can have small samplings of the higher-fat festive foods, but won’t be tempted to overdo it.
1. Sit down with yourself and deciding ahead of time what you will and won’t eat. Maybe you’ll decide to avoid some items, such as the whipped cream on the pie or the egg nog, while setting a limit on favorite foods. You can have those traditional foods that make the holidays special, like the potato latka or the mincemeat pie at a family get together, just keep the total day around 2,000 calories, rather than blowing out at 4,000 calories. You also can establish a trade-off system where you decide to have three pieces of a co-worker’s homemade fudge at the office party this afternoon in exchange for avoiding desserts for the next three days.
2. Keep your eating schedule on track. Many people skip meals in an effort to save calories this time of year. Big mistake. This plan backfires and inevitably increases cravings and lowers resistance later in the day, which can lead to overeating at holiday festivities Instead, keep yourself on schedule by stocking the kitchen with low-fat munchables and eating a nutritious light breakfast and lunch the day of a social event.
3. Remember to eat consciously and only when you’re hungry. You’ll save 100s of calories if you don’t graze unconsciously, eat while cleaning up the kitchen, or nibble while talking. While fatigue, emotions, expectations, and stress are high during the holidays, eating more than you want or need won’t bring you closer to a friend, calmer at a party, or more energetic.
4. Be aware of your emotional state when you’re eating during the holiday. The holidays bring with them a wealth of emotions, both good and bad, and some people turn to food to sooth their feelings. Family reunions can be a mixture of joy and conflict, expectations for the holidays can lead to disappointments and loneliness, and even the stress of preparing for the holidays can evoke memories that are both sad and happy. Talk through, rather than eat through, those feelings. Often just telling a friend that the holidays are a hard time for you can help relieve the pressure and reduce unwanted eating.
5. Finally, take your time at the buffet table to check out the offerings. Then fill the plate with fresh vegetables, melon slices or other fresh fruit, salads with low-fat dressing, and lean slices of meat. That way you can have small samplings of the higher-fat festive foods, but won’t be tempted to overdo it.
Friday, November 19, 2010
A Few Myths, A Few Truths
Hello Fit Campers! We all know there are many myths and truths to exercise, however we don't all know which is which. Here are some Truths and Myths to working out that may be helpful to you!
Myth: You can make certain body parts look great by doing exercises that only target those areas.
Truth: This is called "spot training" and it does not burn fat. Your body predetermines which fat stores it will use when you start to lose weight, unfortunately, we can't pick the spots we want to lose most from. Doing a lot of triceps extensions and dips alone cannot make your triceps look great, but adding in cardio exercise will help you reach that goal. Doing cardio activities will help you burn fat all over your body. If you want a balanced exercise program, add weight training exercises gradually for toning.
Myth: If you can't exercise hard and often, there's really no point.
Truth: Even slight activity can reduce your risk of stroke and heart disease. If you don't have a full 45 minutes to work out in a day, split it up into segments, 15 minutes here, 5 minutes there, etc. Try things like taking the stairs instead of the elevator, parking further away in the parking lot, body weight exercises or abs while you're watching your favorite show! Doing some sort of exercise is more beneficial than doing none!
Myth: No pain, no gain!
Truth: Exercise should not be agonizing pain! You should however, be tired and out of breath. At any point in a high intensity workout, you should not be able to carry on in conversation. There is a difference between muscle pain and muscle fatigue- fatigue is that burn you feel in your muscles, but any sharp uncomfortable jabbing pains is muscle pain. Pain like this is your body's way of telling you to stop, that you are doing too much! Listen to your body.
There are only a few days left of Fit Camp, we hope to see you all at the Last Chance Workout on Tuesday night at 7pm :)
Myth: You can make certain body parts look great by doing exercises that only target those areas.
Truth: This is called "spot training" and it does not burn fat. Your body predetermines which fat stores it will use when you start to lose weight, unfortunately, we can't pick the spots we want to lose most from. Doing a lot of triceps extensions and dips alone cannot make your triceps look great, but adding in cardio exercise will help you reach that goal. Doing cardio activities will help you burn fat all over your body. If you want a balanced exercise program, add weight training exercises gradually for toning.
Myth: If you can't exercise hard and often, there's really no point.
Truth: Even slight activity can reduce your risk of stroke and heart disease. If you don't have a full 45 minutes to work out in a day, split it up into segments, 15 minutes here, 5 minutes there, etc. Try things like taking the stairs instead of the elevator, parking further away in the parking lot, body weight exercises or abs while you're watching your favorite show! Doing some sort of exercise is more beneficial than doing none!
Myth: No pain, no gain!
Truth: Exercise should not be agonizing pain! You should however, be tired and out of breath. At any point in a high intensity workout, you should not be able to carry on in conversation. There is a difference between muscle pain and muscle fatigue- fatigue is that burn you feel in your muscles, but any sharp uncomfortable jabbing pains is muscle pain. Pain like this is your body's way of telling you to stop, that you are doing too much! Listen to your body.
There are only a few days left of Fit Camp, we hope to see you all at the Last Chance Workout on Tuesday night at 7pm :)
Friday, November 12, 2010
Motivation
Hello Fit Campers!
Here are some motivational quotes from athletes, actors, poets, and more! We hope you can keep these things in mind when you are feeling tired and weak. Everyone is doing so well and our turn outs for classes have been fantastic!
"The first wealth is health."-Ralph Waldo Emerson
"Success is the ability to go from failure to failure without losing your enthusiasm." - Sir Winston Churchill
"Eighty percent of success is showing up!" - Woody Allen
"Champions keep playing until they get it right." - Billie Jean King
"Champions are made from something they have deep inside them -- a desire, a dream, a vision." - Muhammad Ali
"If you don't do what's best for your body, you're the one who comes up on the short end." - Julius Erving
"A man too busy to take care of his health is like a mechanic too busy to take care of his tools." - Spanish Proverb
"Those who do not find time for exercise will have to find time for illness." -Earl of Derby
"Movement is medicine for creating change in a person's physical, emotional, and mental states." -Carol Welch
"The human body was designed to walk, run or stop; it wasn't built for coasting." -Cullen Hightower
"While we may not be able to control all that happens to us, we can control what happens inside us." -Benjamin Franklin
"The journey is the reward." - Chinese Proverb
"Float like a butterfly, sting like a bee!" -Muhammad Ali
Let's finish out fit camp with a bang! Keep up the awesome work everyone!
Here are some motivational quotes from athletes, actors, poets, and more! We hope you can keep these things in mind when you are feeling tired and weak. Everyone is doing so well and our turn outs for classes have been fantastic!
"The first wealth is health."-Ralph Waldo Emerson
"Success is the ability to go from failure to failure without losing your enthusiasm." - Sir Winston Churchill
"Eighty percent of success is showing up!" - Woody Allen
"Champions keep playing until they get it right." - Billie Jean King
"Champions are made from something they have deep inside them -- a desire, a dream, a vision." - Muhammad Ali
"If you don't do what's best for your body, you're the one who comes up on the short end." - Julius Erving
"A man too busy to take care of his health is like a mechanic too busy to take care of his tools." - Spanish Proverb
"Those who do not find time for exercise will have to find time for illness." -Earl of Derby
"Movement is medicine for creating change in a person's physical, emotional, and mental states." -Carol Welch
"The human body was designed to walk, run or stop; it wasn't built for coasting." -Cullen Hightower
"While we may not be able to control all that happens to us, we can control what happens inside us." -Benjamin Franklin
"The journey is the reward." - Chinese Proverb
"Float like a butterfly, sting like a bee!" -Muhammad Ali
Let's finish out fit camp with a bang! Keep up the awesome work everyone!
Wednesday, November 10, 2010
STANDINGS FOR WEEK #3
Hello FitCampers!
It is awesome to see how many of you particpating in all the group fitness classes and other classes as well! Keep on rolling! We have one more week to go.
Here are the standings:
Katie - 3.59%
Rachel S - 3.09%
Christina - 2.5%
Karla J. - 2.39%
Sherry M. - 2.31%
Kasey - 1.47%
Sarah -
Rachael L
Danielle
This competion is very close!! WOW!
If you have not weighed in - please try to weigh in this week!
Keep up the good work everyone!!
Ang
Monday, November 8, 2010
1/2 there!! Keeping the Motivation!
Weight loss motivation works if you have no fear in reaching your weight loss goals. The weight loss motivation here will help you gain discipline. Let's get your motivation for weight loss up to a level that will surprise you.
Fear prevents discipline, not only in regard to your personal goals, but also in exercise. Fear is responsible for the majority of would-be exercisers (meaning they would be an exerciser if they weren’t so scared!) If you don't exercise you can t strengthen your internal watchdog and in turn will always have a much harder time dealing with stress and negativity.
Too often we expect bad things will happen when we attempt to start something we really want to do. Good weight loss motivation will prevent this. Maybe you were cautiously optimistic (this is how positive thinkers refer to fear) about getting involved.
It's funny but you could have everyone rooting for you, and everything seems perfect. You can even have the best teacher in the world, but if you think of your fears during the execution of your plan or even before you start, you take the focus off the reward of your mission and you focus on the what - if I fail part.
Your weight loss motivation disappears then you successfully remove your discipline of staying on course.
This happens so often when it comes to weight loss. You may be all pumped up and excited about weight loss and maybe you finally decided to stop just talking about it and start doing it, but if you concentrate on the fear of not reaching your goal it will creep up on you and eventually overwhelm you and you know what that means - no weight loss motivation and you quit!!
What's the solution to keeping your weight loss and fitness motivation? Whenever you have a fear of something take all the negative aspects away from it; then all you have left is the positive! You then have no fear.
Sounds easy right? It's not. It takes guts to stay focused with outstanding weight loss motivation until you reach your weight loss goals.
Guts come from being fed up with something. Are you fed up? If you are, go for it and focus on the rewards of accomplishment, not the consequences of failure. If you have some type of fear regarding weight loss and fitness motivation, just do it and stay focused on the good.
There is so much good to focus on in weight loss & keep your weight loss and fitness motivation elevated.
Even if you're a million pounds overweight, and you feel you've just tried everything and nothing has worked, and your fear may be that you don't want to waste your time again or tell your friends about another diet or plan your trying, forget about it!
Forget about that negativity and just focus on weight loss motivation for the benefits of a stronger heart, breathing better, having more energy, and setting a good example for your kids or someone else that may see your efforts. Better than that, focus on the relief of stress and how much this will help your focus.
When thinking of your weight loss and fitness motivation & weight loss goals, remove all fears by:
- Focusing on the good
- Focusing on the objective
- Focusing on the goal
- Focusing on the solution
- Focusing on your aim
- Focusing on your destination
When you do, you'll see how quickly the fears disappear and you'll realize that you are retaining a high level of weight loss motivation.
Friday, November 5, 2010
Importance of Stretching
Hello Fit Campers! As you know we are coming to the end of our second week of Fit Camp, meaning we are half way to the finish line! Keep up the hard work and please do not hesitate to ask questions about any classes, exercises, or diet.
We all have been told how important stretching is but for some reason most of us still skip that step in our workout. Your workout should include stretching before and after your cardio and strength training program. When you're finishing up your workout and you're thinking "Oh I'm so tired, I don't need to stretch today"consider the benefits of stretching, such as increased circulation and flexibility!
Do not confuse stretching with your warm up, stretching "cold" muscles can lead to injury. Each muscle group should be stretched slowly and with control. Each stretch should be held for 15 to 30 seconds and should each be done 1 to 3 times.
Benefits of Stretching:
Stretching increases flexibility- daily stretching can improve your every day performance such as bending to tie your shoes, lifting a heavy box, or running up the steps at home or work. These things can become easier and less tiring with increased flexibility.
Stretching improves range of motion of your joints- good range of motion helps you maintain your balance which will in turn keep you less prone to falls and the related injuries to those falls.
Stretching improves circulation- stretching increases blood flow to your muscles and this can speed recovery after injuries.
Stretching can relieve stress- stretching releases tight, tense muscles that often come along with stress (which we all experience every day!)
Caution!
A common mistake when stretching is bouncing; do not bounce when you stretch! Bouncing can cause small tears in the muscle that can leave scar tissue as the muscle heals which tightens the muscle even further making you less flexible and more prone to pain.
Keep up the hard work as we enter the second week of Fit Camp! Happy stretching :)
Subscribe to:
Posts (Atom)