Thursday, December 9, 2010
Saturday, June 27, 2009
How do you approach weight loss
Is it better to lose weight first then get healthy
or
Is it better to get healthy first then lose weight
Here is the Answer: Is it better to get healthy first then lose weight
Here is the reason why. We need to think about weight gain as a symptom to an underlying health problem. This health problem can be many different things including eating to unhealthy foods, lack sleep, adrenal fatigue, thyroid issues, heavy metal toxicity, eating too much, insulin resistance, and many more internal issues going on in your body.
The diet industry wants us to think that excess body weight is the cause and of course going on a fad diet is the solution. This is really not the case.
If we had a plant that had dying leaves, would we paint the leaves? I don't think so. We would water it, make sure it's getting the right amount of sunlight and we would add some high quality fertilizer to the soil, and some extra water.
So if we have excess weight wouldn't it make sense to address our body as a whole? Wouldn't it make sense that we feed it healthy food, get enough sleep, detox from chemicals, exercise it in the correct way?
I read a fabulous article by Paul Chek called the last four doctors you will ever need. I will talk about these "doctors" over the next few weeks.
Dr. Diet
Dr. Quiet
Dr. Happiness
Dr. Movement
Think about how these all can play an important part in your life!
or
Is it better to get healthy first then lose weight
Here is the Answer: Is it better to get healthy first then lose weight
Here is the reason why. We need to think about weight gain as a symptom to an underlying health problem. This health problem can be many different things including eating to unhealthy foods, lack sleep, adrenal fatigue, thyroid issues, heavy metal toxicity, eating too much, insulin resistance, and many more internal issues going on in your body.
The diet industry wants us to think that excess body weight is the cause and of course going on a fad diet is the solution. This is really not the case.
If we had a plant that had dying leaves, would we paint the leaves? I don't think so. We would water it, make sure it's getting the right amount of sunlight and we would add some high quality fertilizer to the soil, and some extra water.
So if we have excess weight wouldn't it make sense to address our body as a whole? Wouldn't it make sense that we feed it healthy food, get enough sleep, detox from chemicals, exercise it in the correct way?
I read a fabulous article by Paul Chek called the last four doctors you will ever need. I will talk about these "doctors" over the next few weeks.
Dr. Diet
Dr. Quiet
Dr. Happiness
Dr. Movement
Think about how these all can play an important part in your life!
Sunday, April 12, 2009
10-10-10 Approach to Fitness
I read a great article about the 10-10-10 rule and it can apply to any decision you make. But of course, I will take the approach of eating right and working out. The 10-10-10 rule is whenever you have a choice, think how it is going to effect you in the next 10 minutes - 10 months - 10 years. It may not always be a win-win-win in all the categories either.
Let's look at the situation of the Cadbury Cream Egg staring you in the face. (Easter Theme) In 10 minutes, this is going to rock and you are going to enjoy the sweet taste of the egg. But in 10 months you will not have met your weight loss goals. And in 10 years your weight may increase and disease may develop. Now looking at that Cadbury Cream Egg, Do you really want to eat it? (I LOVE Cadbury Cream Eggs and even I don't want it)
But on the flip side, if you avoid it you may have some strong cravings in the first 10 minutes. But in 10 months you are down 3 sizes. And in 10 years you look young, healthy and fit! Think about that along your health journey and when it comes to working out or eating right, use the 10-10-10!
Let's look at the situation of the Cadbury Cream Egg staring you in the face. (Easter Theme) In 10 minutes, this is going to rock and you are going to enjoy the sweet taste of the egg. But in 10 months you will not have met your weight loss goals. And in 10 years your weight may increase and disease may develop. Now looking at that Cadbury Cream Egg, Do you really want to eat it? (I LOVE Cadbury Cream Eggs and even I don't want it)
But on the flip side, if you avoid it you may have some strong cravings in the first 10 minutes. But in 10 months you are down 3 sizes. And in 10 years you look young, healthy and fit! Think about that along your health journey and when it comes to working out or eating right, use the 10-10-10!
Friday, April 3, 2009
Your Weight Loss Equation
Okay, we get it! To lose weight we need to eat less. But it's not that simple. What is a serving size? How much do we need to eat a day? How much exercise do we need? With eating out and being on the go, it really easy to get sucked in to eating more and exercising less.
Portion Distortion
As a society, we eat out a lot more. Restaurant portions are totally distorted and often restaurant environments are designed to make you want to eat. The low lighting, large plates, extra sides, bread baskets, and hearty ingredients can really add up the calories. Often times when you dine with a large group, you tend to eat more too. Who eats in front of the TV? That leads to mindless munching and overeating.
Also look at the packaging of the foods you are eating. A typical beverage sold in a bottle is 2 to 2.5 servings. A small bag a dried fruit sold at the airport is usually 5 to 6 servings. How easy is it for one person to polish off this bag. Look at the serving size on food items you eat to make sure you are getting the calorie calculations right.
Not sure how many calories is in a specific food item? Calorieking.com is a great resource for searching for foods and their caloric value.
What about the eating tools we use? Studies have shown that eating off of smaller plates and out of smaller bowls helps control caloric intake. Many of us are members of the clean plate club, so why not clean the smaller plate.
Calories In
The next question to ask after you understand portion size is how many calories do I need to consume. There are many online calculators to determine this number. Fitday.com, sparkpeople.com and dietdetective.com are all useful tools in discovering your caloric needs. Some of these also have online food logs for you to calculate your daily intake. A pain to use at first, but once you get started logging your meals can be a quick process. I often recommend that people shoot for about 100 to 150 calories under this number because we tend to underestimate what we eat. It also takes in account the 12 M & M's we grab out of the candy dish and don't log.
Calories Out
Once you get the equation right, you'll be on your way to weight loss success. Make substitutions to lower your caloric intake and plan ahead if you are going out to eat. Create that caloric deficit and see the pounds come off.
Portion Distortion
As a society, we eat out a lot more. Restaurant portions are totally distorted and often restaurant environments are designed to make you want to eat. The low lighting, large plates, extra sides, bread baskets, and hearty ingredients can really add up the calories. Often times when you dine with a large group, you tend to eat more too. Who eats in front of the TV? That leads to mindless munching and overeating.
Also look at the packaging of the foods you are eating. A typical beverage sold in a bottle is 2 to 2.5 servings. A small bag a dried fruit sold at the airport is usually 5 to 6 servings. How easy is it for one person to polish off this bag. Look at the serving size on food items you eat to make sure you are getting the calorie calculations right.
Not sure how many calories is in a specific food item? Calorieking.com is a great resource for searching for foods and their caloric value.
What about the eating tools we use? Studies have shown that eating off of smaller plates and out of smaller bowls helps control caloric intake. Many of us are members of the clean plate club, so why not clean the smaller plate.
Calories In
The next question to ask after you understand portion size is how many calories do I need to consume. There are many online calculators to determine this number. Fitday.com, sparkpeople.com and dietdetective.com are all useful tools in discovering your caloric needs. Some of these also have online food logs for you to calculate your daily intake. A pain to use at first, but once you get started logging your meals can be a quick process. I often recommend that people shoot for about 100 to 150 calories under this number because we tend to underestimate what we eat. It also takes in account the 12 M & M's we grab out of the candy dish and don't log.
Calories Out
Okay, we are in the gym working our butt off and burning lots of calories. But think about it, one AA workout burns between 500 and 600 calories. Well that's awesome. But if you stop in the afternoon and eat 4 hershey kisses (100 calories), you already are negating your caloric deficit. So think about how hard you work in the gym? Is the indulgence really worth it? Also think about moving more in your daily activities. Amp up the movement in your lifestyle to put more calories in the out category.
Weight Loss SuccessOnce you get the equation right, you'll be on your way to weight loss success. Make substitutions to lower your caloric intake and plan ahead if you are going out to eat. Create that caloric deficit and see the pounds come off.
Sunday, March 22, 2009
Rested and Ready to Go!
It has been a great week off, but I am ready to get back in action and back to training at the gym. As a trainer and former athlete, it's really easy to focus on movement and exercise and easy to forget about a vital component to our health and physical improvement: Rest.
Our bodies are pretty amazing. Especially when you consume the right fuel and exercise it properly, our bodies can perform at high levels and do incredible things. But for many of us, our life styles demand a lot from our bodies day in and day out. High stress levels, poor nutrition, lack of sleep, little exercise, and the constant go, go, go really starts to drain our bodies. After long periods of this kind of demand, our bodies can't quite perform the same, fatigue sets in, and finally followed by disease.
Our bodies need some stress to adapt and grow, but too much does the exact opposite. There are many different ways that you can incorporate rest into your life on a yearly, monthly, and daily basis. Here are some ways to incorporate more rest into your lives so that you can function your best: in your job, as a parent, as a spouse, as a friend and most of all as your self.
Yearly:
Take a vacation. Everyone needs time off. Turn the cell phone off, put the computer away and do something or go somewhere that you completely enjoy. Having some time off will rejuvenate your spark and get the creative juices flowing again. Don't get burned out, take time off.
Monthly:
Get out in nature. Nature has a very soothing affect. Do your runs outside, take a walk or hike, or just sit outside and relax. So health experts recommend that you get outside at least once a day for 30 minutes. I completely agree. This will help settle your mood and help you relax.
Daily:
I am a big fan of the Power Nap. About 20 minutes during the day is great for boosting your energy and letting your body and mind take a break. You'll come back feeling great. Don't take too long of nap or getting to sleep later will be difficult.
Meditation is a great way to relax. You can do this anywhere, all you need to do is close your eyes and focus on your breath. At first, your mind will be racing and thinking of everything you should be doing, but after a few minutes your mind will settle, your heart rate will go down, and the chaos in your mind will clear. First start with 5 minutes of meditation and then work your way up to 30 minutes.
Sleep is vital for your bodies recovery. Get to sleep by 10:30pm and shoot for the minimum of 7 hours of sleep. Turn off the computer and TV before you sleep, otherwise you may not get into a full REM cycle of sleep. Growth hormone which is important for your body to repair, starts to be emitted at 10:30. If you are awake at that time, your body will not get the full benefits of this hormone.
For a balance life we need to WORK HARD, REST HARD.
Our bodies are pretty amazing. Especially when you consume the right fuel and exercise it properly, our bodies can perform at high levels and do incredible things. But for many of us, our life styles demand a lot from our bodies day in and day out. High stress levels, poor nutrition, lack of sleep, little exercise, and the constant go, go, go really starts to drain our bodies. After long periods of this kind of demand, our bodies can't quite perform the same, fatigue sets in, and finally followed by disease.
Our bodies need some stress to adapt and grow, but too much does the exact opposite. There are many different ways that you can incorporate rest into your life on a yearly, monthly, and daily basis. Here are some ways to incorporate more rest into your lives so that you can function your best: in your job, as a parent, as a spouse, as a friend and most of all as your self.
Yearly:
Take a vacation. Everyone needs time off. Turn the cell phone off, put the computer away and do something or go somewhere that you completely enjoy. Having some time off will rejuvenate your spark and get the creative juices flowing again. Don't get burned out, take time off.
Monthly:
Get out in nature. Nature has a very soothing affect. Do your runs outside, take a walk or hike, or just sit outside and relax. So health experts recommend that you get outside at least once a day for 30 minutes. I completely agree. This will help settle your mood and help you relax.
Daily:
I am a big fan of the Power Nap. About 20 minutes during the day is great for boosting your energy and letting your body and mind take a break. You'll come back feeling great. Don't take too long of nap or getting to sleep later will be difficult.
Meditation is a great way to relax. You can do this anywhere, all you need to do is close your eyes and focus on your breath. At first, your mind will be racing and thinking of everything you should be doing, but after a few minutes your mind will settle, your heart rate will go down, and the chaos in your mind will clear. First start with 5 minutes of meditation and then work your way up to 30 minutes.
Sleep is vital for your bodies recovery. Get to sleep by 10:30pm and shoot for the minimum of 7 hours of sleep. Turn off the computer and TV before you sleep, otherwise you may not get into a full REM cycle of sleep. Growth hormone which is important for your body to repair, starts to be emitted at 10:30. If you are awake at that time, your body will not get the full benefits of this hormone.
For a balance life we need to WORK HARD, REST HARD.
Wednesday, March 18, 2009
Andare Fitness Triathlon Training Program
Andare Fitness
Women's Triathlon Training Program
Women's Triathlon Training Program
Have Fun, Get Fit, and Make New Friends
This is a 10-Week Training Program that Includes:
· Optimized Training Plan (Includes Pool Fees)
· 3 Coached Workouts per Week: Monday and Wednesday at 6:30pm and Saturday Mornings (Time TBA)
· Seminars on Triathlon Equipment, Training, Racing, and More.
· Message Board and Support
· Andaré Racing Team Shirt
· Coaches and Specialists to guide you each step of the way.
Three Levels of Training:
Newbie:10 Weeks to Get You Ready For The Women's Trek Triathlon Cost: 300.00
Intermediate: 13 Weeks of Training and 3 Sprint Triathlons with the Andare Triathlon Team Cost: 390.00
Advanced: 18 Weeks of Training for an Olympic Distance Triathlon or Half Ironman Cost: 590.00
Only $30 per Week!
How Do I Get Started? Call – 414-481-2779….. Email – info@andarefitness.com ...... or Sign-up at Andaré Fitness.
Come to an Informational Meeting on Thursday April 30th, 7:00pm
At Andaré Fitness
At Andaré Fitness
3550 East Sivyer Ave. St. Francis, WI 53235
Door Prizes, Samples, and Lot's of Energy
Go to www.andarefitness.com to learn how you can save money!
Wednesday, February 6, 2008
Andare Fitness is Closed Tonight
Due to the weather conditions, Andare Fitness will be closed tonight.
Need a workout?
GO OUT AND SHOVEL AND BURN SOME CALORIES!
Remember to be careful with your back and tighten up those stomach muscles!
Have wonderful and safe day,
Amber
Need to know the score, the latest news, or you need your Hotmail®-get your "fix". Check it out.
Need a workout?
GO OUT AND SHOVEL AND BURN SOME CALORIES!
Remember to be careful with your back and tighten up those stomach muscles!
Have wonderful and safe day,
Amber
Andaré Fitness, LLC
Amber Antonia
Owner/Personal TrainerB.S., C.S.C.S., A.C.E, USATF Certified Coach
3550 East Sivyer Avenue
Saint Francis, WI 53235
Phone:414-481-2779
E-mail: amberantonia@andarefitness.com
www.andarefitness.com
Need to know the score, the latest news, or you need your Hotmail®-get your "fix". Check it out.
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