Fueling your Fire...

This week, I wanted to share something that I read, that is consistent with my paradigm regarding meals.  I feel strongly that smaller meals, eaten more often, help to boost your metabolism.  This is based on research that is commonly known at this point, but is confirmed yet again below. 

Often I'm told that this isn't practical for folks, they are just too busy.  But listen, any weapon that adds strength to your arsenal is one we've got to get on your side!  Think about a fire.  When you build a fire, you don't start with huge logs.  You start with kindling, the very smallest first, then slowly and consistently you add a bit larger kindling until your fire is burning brightly.  If you want your body to burn consistently, and burn at it's hottest, you've got to add kindling, not smother your fire!

"You must eat a snack that contains protein between 3 p.m. and 4 p.m. Go for a protein bar, a piece of low-fat cheese, or some almonds with an organic apple.
No matter what, do not miss that snack. It's important because it boosts metabolism and balances blood sugar. The lower you keep your blood sugar, the lower you keep your insulin, and insulin makes you store fat around your middle. Eating every three to four hours will keep your blood sugar even, but many people tend to go five or six hours between lunch and dinner without eating."
–Natasha Turner, naturopathic doctor, author of The Hormone Diet

Breakfast!!

Breakfast-the most important meal of the day

 

What you choose for breakfast can make--or break your calorie intake for the rest of the day.  Eating too heavily can use up too much of your calorie budget, but not eating enough can set your up for being behind the eight ball all day; extra hungry and overeating for lunch and dinner.  Additionally, skipping breakfast overall will decrease your metabolism for the rest of the day, seriously counterproductive!

 

So, what should you eat for breakfast?  Light mixes of protein and carbs are best, with an eye to whole foods, not processed.  Below I've listed a few options that will be great, energizing and healthy breakfasts that will keep you feeling full with a reasonable calorie count:

 

*Nature valley granola bar + banana=290 calories

*1 piece whole grain toast+ 1 TBSP peanut butter+fruit (can vary depending on your fruit option/1 cup berries or whole fruit like nectarine or apple or similar)=280 calories

*1 egg, 1 piece whole grain toast, 1 piece of fruit=210 calories

*Oatmeal (heart healthly portion is 3/4 cup dry)+ 1 cup berries (YUM!!) 194 calories

*Lowfat cottage cheese (1 cup of 1%) + 1 cup berries  247 calories

 

There is really no reason to be hungry when you eat healthier options like these.  I whole cup of berries is only 84 calories!!  I mean if you're hungry, grab a cup!  You will not ruin your day with choices like this!  Plus, you're getting all sorts of antioxidants and phytonutrients. 

Now, go have a healthy breakfast, and have a great week!  Melissa

Ab exercises!!

 Crunches with a Leg Raise

Starting Position: Begin by lying on your back with your arms stretched over head and 1 leg straight.
Form: Exhale and as you bring your leg to 90 degrees crunch forward with your upper body in an attempt to touch your toes. Hold briefly at the top and slowly lower to the starting position.
Personal Trainer Tips: Repeat for 8-15 repetitions on each leg.
If your neck gets fatigued, gently support your neck with the opposite hand from the straight leg and just reach with 1 arm. (i.e. touch your right foot with your right hand)

Star Sit Ups, Exercise of the week...

 Star Sit Ups

Starting Position: Begin by lying on your back with your arms stretched out to the sides.
Form: Exhale and sit up reaching your left hand to your right foot. Hold briefly and lower back to the starting position.
Repeat on the other side. Perform 8-15 repetitions on each side.
Personal Trainer Tips: This is another challenging ab exercise.
If places some pressure on the lower back because of the full sit up motion and movement in the legs, so it is not recommended for someone with a back injury.

---

Ab Exercises to Lose Belly Fat Are not Enough!

Remember, if you only do ab exercises to lose belly fat, you'll never reach your goal because you cannot spot reduce fat from under your skin simply with stomach exercises.
In order to lose stomach fat and get a flat stomach you need a comprehensive fitness and diet plan.

Now that you've had that talk with yourself...

about what you want to accomplish, and why, you need to make a decision.  And it has to be definitive and achievable, so think carefully about this before you try to commit. 

Perhaps the weakest reason and the least likely to work is that you want to make a change solely for appearance.  When that's the goal, it's easy to lose sight of the bigger picture, and to get frustrated.  Because none of us will ever be completely perfect, right?  Even if you decide to have plastic surgery, the results are rarely everything you had hoped for, and sometimes it makes things worse.  Focusing on more concrete goals like taking an inch off of your waist in a month are more in line with actual accomplishment.

So, let's take an example of the process:
Q:  What do I want to accomplish?
A:  Take an inch off my waist in 4 weeks.
Q:  What do I have to do to get there?
A:  Cut out desserts and exercise 1 more time a week

This is just one example.  Maybe your goals are healthier eating.  This might be represented like this:
Q:  What do I want to accomplish
A:  Eat healthier
Q:  What do I have to do to get there?
A:  Stock up on whole foods like whole grains, fruits and veggies.  Throw out unhealthy options that are currently in my house.  Limit eating out, or choose healthier restaurants or healthier menu options.

Success and Change

If I could share just one thing with you that I feel is crucial to your improvement, both physically and mentally, it would be introspection.  You need to reach deep down inside, and find out what you truly want.  Where do you want to be in 4 weeks, 12 weeks, or even a year down the road?  What changes do you want to make for yourself?  What quality of life do you want?  Is it better or worse than what you have based on your current trajectory?

Once you've looked inside, you need to make a decision.  How badly do I want what I envision for myself, and what am I willing to do to get there?  Am I being honest with myself about the choices I'm making?  Am I truly willing to make the changes necessary to get where I want to go? 

Even at this point, you might say to yourself "yes, I'm willing to do this."  and still not truly have committed inside.  As a trainer, I see this all of the time.  People shave time by arriving late (it's ok by me, but it cheats you), or leaving early, or cancelling because they don't really feel like exercising (I know, I get it, believe me!).  Or what about going out to eat and giving yourself a pass (and you may even know in your heart it's more than occasionally).  It's hard to do the things necessary to make physical changes.  It's easier to avoid them if at all possible.  It's easier to give in. 

This is why the true decision is the most important part.  What do I want to accomplish?  Am I truly willing to do what's necessary to get there?  What's holding me back (if anything?).  You don't need to tell me, you need to have the dialogue with yourself.  How important is this?  Is it just superficial, or have you watched family members be unhealthy and suffer as a result? 

Once the important introspection is done, then and only then can you move on into being truly successful, whether it's with your diet, your exercise, or your life.

To be continued...

Stick with it!

This weeks' theme:  Stick with it!

 

Excellent:  You've decided to start a diet and exercise program, or you've recommitted to yourself and your fitness and diet routine.  Don't sabotage yourself by picking something that won't work for you!  Diet and exercise programs work best when they are tailored to the individual, like well-fitted clothing.

 

So don't start a low carb plan if you really can't see yourself giving up fruits and bread while chowing down on meat and cheese.  And don't start a boot camp if you're really more of a yoga person.  Trying to match your personality to your workout and food plan will help you to stick with it.  And sticking with it will give you the longevity needed to succeed in your endeavors.  Because any plan will work, if you stick with it, right?