I recently held a free assessment day for members of our lifeSport Fitness boot camps in San Jose, Campbell and Los Gatos.  Because the scale doesn’t tell the whole story, it’s important to track other measurements such as body fat and girth to really get a clear picture of what’s happening once you start to do boot camp workouts.  So, we offer free measurements for our members to keep them focused and on track.

At lifeSport Fitness, we work hard to make every boot camp workout extremely effective for fat loss:  We do LOTS of strength training. We do interval training to increase the calorie burn of the workout.  We make sure to train the whole body in a functional manner in every workout.

That said, my coaches and I can’t out-train a client’s poor diet .

If you don’t eat enough, you don’t fuel your workouts well and you might lose muscle over time.  If you eat too many calories, you won’t shed body fat.  And, if you eat about the right amount of food, but it’s nutritionally unbalanced or down right non-nutritious food–well– you’re probably not going to feel very good AND you probably won’t shed fat.

Bottom line, nutrition accounts for a LARGE margin of your results. You need to eat often and eat nutritiously to fuel an active body.  You also need to be aware of portions and quantity.

I gave a “tips” sheet to our members at our assessment day to give them ideas for getting to the next level of fat loss at their next assessment, and I’d like to share it with you.

If you want to be leaner in the next 8-12 weeks, you should:

LOG your food intake

If you (or I) don’t really know what you’re eating, you don’t know what needs to be changed, and I don’t know how to coach you on changes you should make.

Start a free account at www.myfitnesspal.com.  Your journal is only as “honest” as you are, but you’ll see your calories, protein, fat, etc all listed there. This particular website is “smart phone friendly”.  You can scan food packaging and it will automatically upload the food item to your journal.

Increase your vegetable intake by AT LEAST 50%

This will fill up your plate, decrease your calorie consumption and increase your overall nutrition by a HUGE margin!  The greater variety of colors on your plate, the better!

Pay attention to the calories you drink

These are very often “forgotten” calories—but they may be the ones that are ending up on your waistline.  Big culprits here:  Blended coffee drinks, alcoholic beverages, juices and other sweetened drinks.

If you eat out more than 3 times a week, work on decreasing that number

Restaurant food is chock full of calories, fat and salt.  It’s really hard to lose fat if you’re eating large fatty, salty or sugary commercial meals on a regular basis.

Plan and schedule your workouts outside of camp

If you’re actively trying to shed fat, I suggest doing some form of cardio exercise (longer, lower intensity workouts, as well as shorter High Intensity Interval Training cardio workouts) 5 times a week.  Strength training should be done 2-3 times a week.  When pressed for time, do your strength/cardio together circuit style.

DON’T diet

This fails every single time.  Diets are temporary.  Your lifeSport Fitness boot camp coaches and I want  to teach you how to lose fat and keep it off by changing your food habits and your lifestyle.  If you start on some sort of fat loss plan you can’t live with—you’re doomed to fail.  Deprivation just doesn’t work long term.

Make small changes over time. Focus on what TO eat, not what NOT to eat.  Have indulgences now and then.  THAT’s real life. Yes, the fat will come off more slowly this way, but it’s more likely that you’ll stick with the new habits.

Committed to your success,

Becky

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Image credits:

Pen and journal

Blended coffee drink

Now… fast forward a couple of months. They lost several pounds and/or inches by working out regularly. They feel better because they have more energy. Their clothes fit better. But after a while they hit a weight loss plateau. Or, they feel deprived of some of their favorite foods.  Or, sleeping in is getting more tempting each morning.  Or their work schedule has changed. Or……you get the point: They lose focus.

Here are 5 Tips to reclaim your Workout Motivation:

Plan For Exercise

Before your work week starts, make sure you schedule exercise throughout the week. Sunday is a good day to do some pre-planning: meal menus and strategies that allow for working out during meeting-packed days. By being purposeful about your workouts and committing to specific times, you’ll see long-term success.

Revisit Your Goal Sheet

When I begin working with a new client, I have them complete a goal sheet. Typical questions include: what’s a short-term goal and accompanying time frame? What actions will you put in place to achieve your goal? What kind of challenges do you need to overcome in order to reach your goal? If you haven’t already, fill out a goal sheet. If you have one, great! Now it’s time to revisit it… even prominently placing it somewhere where you can see it at home or work. By reviewing your goal sheet often will help keep you focused.

What’s Your Why?

There’s a fundamental reason that initially provide your workout motivation. Why did you decide to embark on this journey? Remind yourself why you want to exercise and keep positive.  Journal about your motivation so you can look back on it from time to time. Another powerful tool is visualization. Think ahead to what your life would be like once you achieve your goal(s). How do you feel? What’s different? Visualization is a technique that many Olympic athletes use to train and maintain focus.

Let’s Make Deal

Sometimes it’s about having fun. Play a game by giving yourself a specific weekly challenge. When you follow-through on that challenge, give yourself a treat. Have some fun in your approach to making exercise an ever-changing adventure by giving yourself personal challenges.

Exercise Buddies

Find a workout buddy to whom you are accountable. Knowing someone is waiting for you at the gym or local track can be reason enough to get out of bed and follow-through for early morning workouts. For those competitive A-Type personalities, this can really ignite your workout motivation where you can exchange progress reports.

So how do YOU keep your workout motivation in tune? Please share your tips that have kept you on track in the comments section!

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Image credits:

Running Shoes

Hopscotch buddies

I say……..YES!  Here’s why:  Eating a small, healthy snack may help you eat LESS at meal time. And, it may also eliminate blood sugar peaks and valleys that can trigger binge eating. Overeating at meal time and binge-eating are  common causes of weight gain. The key to snacking in between meals is to snack smart!

Binging on simple carbs can cause weight gain!

3 Healthy Snack Tips

1-  Make sure the healthy snack contains a source of protein. Eating a little protein will help you feel more full.

2- Eat a snack low in sugar.  This will prevent a spike in blood sugar and subsequent crash in blood sugar later on.

3- Keep the snack small:  150-200 calories for women, 200-300 calories for men.

I like to see a mix of protein and carbohydrate in snacks, and perhaps a little healthy fat.  Healthy snacks should hold you over to the next meal, raise your metabolic rate a little bit (digestion requires calories!), and keep you from having large swings in blood sugar. Studies show that metabolism affects weight loss as it affects how you burn calories.

Here are my suggestions for healthy snacks:

• Apples slices with almond butter
• String cheese and almonds
• Mini carrots and hummus
• Greek yogurt with fresh fruit
• Prograde Protein shaken with ice and non-fat almond milk
• “Ants on a log” (Celery sticks filled with a little natural peanut butter and dotted with a couple of raisins)
• Prograde Craver (careful!  These healthy snack bars are addictive!!!)
• Cashews and dried cranberries
• Lara Bar
• Tomato and low-fat mozzarella slices drizzled with balsamic vinegar

If you’re trying to lose weight, make sure you have healthy snacks on hand at home, at work and in the car.  If you find yourself hungry without something healthy to eat, you ‘re MUCH more likely to make a poor choice.

Set yourself up for weight loss success by planning ahead and snacking smart!

Do you have a favorite healthy snack not listed here?  Please share your favorite snack ideas in the comment section!

++++Photo credit

Tomatoes and cheese

Apple image

Image of woman eating

1. What’s your experience?

Nothing makes for a better personal trainer than experience. Lots of it. As I look back over my 25+ year career, I’m a much better personal trainer now than I was when I first earned my Master’s Degree in kinesiology.  Ask your trainer candidate how long they’ve been training and elaborate on the types of clients they’ve helped.  Listen carefully to determine if their real-life training experience applies specifically to your fitness goal(s).  For example, teaching group classes like yoga or boot camps is very different than hands-on personalized fitness training. Don’t be shy. Delve into your candidate’s background to see if their “in the trenches” experience will benefit you.

2. What kind of education or certifications do you have?

There’s a significant difference between personal trainers who hold a bachelor’s degree or master’ s degree in an exercise science (exercise physiology, kinesiology, etc). That said, some trainers can become very skilled through a combination of self study and achieving various certifications that test their knowledge. Which is best depends upon your needs, like wanting to lose stubborn belly fat with high intensity workouts or train for an upcoming marathon.

3. What’s your specialty? Why did you choose it?

Personal training specialties can vary depending upon fitness goals and special needs. Do you have low back pain? Diabetes? Ask your trainer candidate if he/she has worked with people like you before. You’ll want specifics on their approach and the results they’ve achieved for their clients. This is also an opportune time to consult a physician before beginning a new workout program if you have serious health concerns. In this Mayo Clinic article there are several conditions where caution may be warranted.

4. How would you describe your training approach or personality?

The personal training relationship is just that—personal. It’s important that you feel synergy with your trainer and can get comfortable with them. Some people prefer a nurturing personality while others want a no-nonsense drill sergeant. Be clear about what would motivate you (or not) as you’ll be spending several hours a week with this person.

5. What kind of results can I expect from working with you? Do you have references?

Most likely you’ve done some research before meeting with your personal trainer candidate. Ask if they have testimonials from happy clients and if you can contact them. If you don’t see testimonials in their marketing materials, that’s a red flag.

6. What’s your process in getting started?

Personal training is a business, and asking how they manage their business is a indicator of how they work with clients. Do they provide assessments? How do they measure results? Be sure to ask about their billing and cancellation policies and read the fine print to avoid any misunderstandings. Agreements up front will make it easier to keep focused on your fitness goals.

Have you ever looked for a personal trainer before?  Leave a comment below listing the attributes that are important to you in a personal trainer!

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Image Credits:

Runner photo courtesy of LuLuLemon 

Diploma image 

Personal Trainer image

Here are three top fast weight loss myths… and the real skinny behind them:

Weight Loss Myth #1: To lose weight, you must do MORE cardiovascular exercise.

While it’s true that we have to move more in order to change the shape of our bodes, more cardio is not the primary key to fast weight loss. In actuality, it comprises only part of the solution. Before starting boot camp, my clients typically have exercised at a moderate, “steady state” pace like on a treadmill or walking around a local track. They sustain a moderate and consistent pace and go for a long time. For example, they are able to talk comfortably with a friend. This kind of workout increases heart rate and the calories that you are burning, but both of these things return to normal once the workout ends. A moderate cardio work out doesn’t task the metabolism much, letting it go back to resting once an exercise session is complete.

If you’re trying to create a new metabolism — one that burns calories during and after a workout — interval training is your best bet. Interval training combines periods of hard intensity with periods of recovery. It’s caloric benefit outlasts the workout, creating a chemical reaction in your body that burns calories long after the workout is over (we call this “afterburn”).  Research has shown that in addition to burning more calories during and after a workout, interval training seems to make us better at burning fat for fuel during those other, more moderate cardio workouts.

Weight Loss Myth #2: To lose weight, you need to diet.

While it’s true you may need to reduce caloric intake (eat less), my clients actually have better results by changing what they eat. A “diet mentality” is temporary. A diet is something you go “off” and “on.” By returning to previous unhealthy habits, long-term weight loss or maintenance isn’t realistic. Deprivation isn’t a sustainable lifestyle. Anyone can diet and lose weight, but to keep it off requires a different mindset.

By focusing on more nutrient dense foods, you’ll concentrate on foods you can eat (as opposed to focusing all the time on what you can’t eat!). Eating small meals more frequently, especially featuring proteins and a little healthy fat, you’ll find that you stay satisfied longer. Combining a healthy eating approach with an exercise regimen, those unwanted pounds can melt off and stay off.

Weight Loss Myth #3:  Weight Loss can be found in a bottle.

Billions of dollars are spent each year on supplements, medication, and magical shakes in the hope of fast weight loss. Many promise “take this product and lose weight effortlessly.” The truth is that many of these products can be very dangerous, especially for those with high blood pressure, as they use stimulants to artificially raise metabolism.

That said, there is one supplement I do recommend that my clients add to their diets: fish oil. Research indicates that Omega 3 fatty acids may help turn on fat burning enzymes in our body, thereby allowing us to release stored fat for use as fuel. Fish oil  has so many positive attributes that it’s one of the few supplements I recommend my clients take because of the multitude of health benefits is provides.

In general, though, no pill or shake is going to do the work for you.  Long term fat loss can’t come from a bottle.  It comes from ramping up your metabolism through proper eating,  increasing muscle mass with strength training, and ramping up your cardio workout intensity with interval training.

These are just three of the fast weight loss myths I get asked about a lot.  I’m sure there are other myths out there!

What other fast weight loss myths have  you heard about?

Post your comments below and let’s bust another myth!

Committed to your success,

Becky

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Treadmill photo courtesy of S.L.Y.:  http://www.flickr.com/photos/66535891@N00/

Carrot photo courtesy of Malia:  http://www.flickr.com/photos/malias/

Scale photo courtesy of 05com:  http://www.flickr.com/photos/o5com/

If you have a fitness enthusiast on your list, giving them a fitness/exercise related gift is a great way to give them a very personalized gift you know they’ll use and enjoy.

If you have a person on your gift list who is currently out of shape and wishes to improve their health, what better way to support and encourage them than to give them an exercise or health-related gift!

Just about everyone we know (including ourselves) needs to change up their routine, get some new workout gear, or pamper their hard-working body.

So….. with improved or continued health and fitness in 2012 as the theme, here are 12 holiday gift ideas that will fit any budget:

Gifts under $25

Drop-in pass for yoga, pilates  or boot camp class

We all need to “change it up” from time to time.  Giving a  friend a pass  to try new workouts is a great way to encourage them to try new things or simply get up off the couch.  Buy a pass for yourself and make it an opportunity to spend quality time with someone you care about.

Ideas:  Tru-Balance Pilates  www.tru-balance.com,  lifeSport Fitness boot camps!  (shameless plug!!)

Jump rope

A jump rope is one of my favorite go-to pieces of equipment for interval training and circuit training.  It’s also a great travel workout accessory.  It’s easy to pack and can be used almost anywhere.  A jump rope makes a great stocking stuffer!

Foam roller

Foam rollers are wonderful for massaging sore muscles and working out kinks in tight muscles.  You can click the image below to learn more about foam rollers

Gifts under $50

Medicine ball

Medicine balls are a great addition to someone’s home workout arsenal.  You can use them for core training, strength training and cardio training!

Idea:  www.performbetter.com

Exercise DVD

For people who work out at home, an exercise DVD is a great gift!  You can find DVDs on any type of exercise including strength training, yoga, pilates, kick boxing, and even complete medicine ball workouts.

Idea:  www.collagevideo.com

Gift card for a sporting goods store

If you don’t know what your fitness enthusiast friend might like, a gift card to a local sporting goods or activewear store is an idea to consider.

Ideas: www.SportsAuthority.com, www.lucy.com

A set of exercise bands

Bands are another great tool for a home exerciser’s workout tool box.  They’re also great for travel. You can get 4 bands of different strengths for well  under $50! Click the image below for more information:

Gifts Under $100

Massage gift certificate

I haven’t met a fitness enthusiast who doesn’t love a good professional massage. ‘Nuff said.

Ideas:  Roman Paradigm Massage,  Dana Dobrenz massage therapy, BodyWork by Roger

Cross training shoes

Good shoes are important.   It may be hard to choose the right shoe and size for someone else, but a gift card to a shoe store that offers professional fitting advice is the next best thing

Ideas:  Athletic Performance  (Willow Glen and Los Gatos locations)

Gifts under $200

One month at a fitness bootcamp

This is giving a true gift of fitness!  One month of professionally designed, calorie-blasting workouts and personalized attention for the special person on your list!

Idea:  BootCamp in San Jose (yes, I know, another shameless plug)

A package of personal training sessions

If the person on your list isn’t a “group” person, or  needs one-on-one help, a few sessions with a professional fitness coach may be just what they need to get them started safely.

Ideas:  Personal training in San Jose  (oh, geez, there I go again!)

TRX Suspension Training System

This is one of my all-time favorite home exercise devices!  You can use it at home, at the park, and even in a hotel room.  Click on the image below to find out more about this amazing exercise equipment.

Okay.  So that’s my list of a dozen ideas for great exercise, health and fitness related gifts.

Let’s get some more exercise and health related gift ideas going!

What other items should we add to my list?  Leave a comment here your exercise or health related gift ideas!

Wishing you a happy holiday season and a healthy 2012!

Becky

It’s no secret that as a society we’re getting fatter.   This poses an expensive problem for companies who are paying for health care plans for their employees.  Overweight individuals statistically cost their employers more due to more medical visits, more sick days taken and higher usage of prescription drugs when compared to average weight individuals. Creating and encouraging a culture a of wellness through a program of corporate fitness for employees just makes good fiscal sense.

Large companies often have robust health and wellness programs complete with professionally staffed fitness centers, onsite clinics and a host of other offerings that only a large budget can handle.  However, small companies with small budgets can most definitely embrace and encourage wellness at the workplace as well.

Corporate fitness success stories in small companies

There are small companies right here in Silicon Valley that are taking steps to create a healthier workforce and proving that it doesn’t cost a fortune to foster a culture of wellness at the workplace.  It simply takes top level support, a little creativity and some dedication to finding cost effective resources. Last year I met with one of the partners at San Jose accountancy firm  Abbot Stringham Lynch (www.aslcpa.com)  and was really impressed with things they’ve put in place for their employees in order to encourage healthy habits.  Although they’d be considered a small company with just 55 people at the firm, they planned and built an on-site fitness center when they took over the building in which they operate.  On-site showers make it convenient for employees to get cleaned up before heading back to their desks.  In their on-site self service kitchen they’ve got pantries, refrigerators and freezers filled with snacks and food that can be put together to create a meal. This offers employees an easy way to grab a quick piece of fruit in the afternoon, or put together a salad for lunch.  The firm had a surge in births amongst employees, so they created a “mother’s room” where female employees can take few minutes to collect breast milk for their infants.  Although this may not seem to be part of a “health and wellness” plan, I’d say it goes a long way towards employee satisfaction.  Happy, well cared for employees are going to be more productive employees.

Bay area mortgage lender RMR Financial (www.rmrfincancial.com) has given employees pedometers to track their steps, and they’ve purchased access to an online accountability program (www.virginhealthmiles.com) where employees can log exercise activities and get incentive rewards.  Employees can also track their fitness/weight loss progress at a measurement station right in the office.   We recently awarded RMR Financial with our “Healthy Business of the Month” award because they’re a small local company putting an effort into employee wellness.  In order to honor and support their efforts at making employee wellness a priority, we gifted their employees with a free one-month membership to our fitness boot camps in San Jose and Los Gatos.    We look at it as a win-win-win for all concerned:  RMR Financial has another fitness “offering” for their employees (that cost them nothing), the employees get a great workout several times a week to help improve their fitness, and we get to help a few more of our community members get in shape by helping them lose body fat and tone their muscles!

If there’s a notion out there in SiliconValley that only the larger companies have or can afford fitness and wellness programming, these two cases studies show this isn’t true.  Whether a company has a huge budget, a small budget, or even NO budget, wellness at the workplace can be fostered.

Health care costs are going to keep spiraling higher.  The best cost containment method Silicon Valley Companies can employ is to help their employees move more and eat better.

Located in Northern California, San Jose has mild climates that are conducive to outdoor workouts almost year round.  San Jose and surrounding cities (Campbell, Saratoga and Los Gatos) have a large network of paved bike paths and dirt walking trails that offer miles of beautiful scenery for walkers, runners and cyclists.

One of my favorite hiking trails starts in Downtown Los Gatos at Main Street and takes you up to the top of Lexington Dam for beautiful views of the valley.  Another collection of hiking/biking trails worth considering are the trails of Almaden Quicksilver Park. Quicksilver Park offers miles of trails with beautiful scenery.

Business travelers who may not have the option of venturing far from their hotel will find many downtown San Jose hotels,  such as the Fairmont Hotel,  offer well-equipped gyms for patrons.   Business travelers in Downtown San Jose who find themselves at a hotel without a gym can purchase a day pass at the San Jose Athletic Club on 3rd street. The local YMCA on The Alameda and the Southwest YMCA on Santa Teresa Boulevard offer non-local members passes to work out while traveling in San Jose.

Also available to travelers in Downtown San Jose are the paths of  Guadalupe River Park and Gardens.  These paths run through Downtown San Jose and offer several miles of paved, flat paths for walking or running.

For the adventurous types who like a challenging workout, I suggest walking the 224 steps at Communications Hill in South San Jose.  This creates a great interval training workout by challenging you on the way up, and giving you a much needed rest on the way down.

Rain or shine, if you want to stay fit while traveling in San Jose, we’ve got many options for you!

For  a healthy individual, exercise can provide both physical and emotional benefits. However, for those with cancer, taking part in high intensity fitness programs can often be overwhelming.

Even if heavy exercise is contraindicated for a very ill patient, with their doctor’s approval they may be able to consider a lower intensity exercise program for the psychological benefits a regular fitness regimen can provide.  Lower intensity exercise might include walking, light bike rides, and light strength training.

The exercise level that is appropriate for a particular person battling cancer often coincides with the stage of cancer a patient is in. In stages one and two, patients are likely to have greater strength and stamina than if they are in a later stage of cancer. For example, mesothelioma cancer patients have a staging system which goes from one to four. Patients who are in stages one and two can often be found partaking in regular routines of exercise and fitness because it helps them feel better and withstand the rigors of treatment better.

Besides allowing them to maintain some level of their fitness during treatment, many cancer  patients find that regular, gentle exercise can help cut down on the side effects of chemotherapy and radiation.  Chemotherapy and radiation can often limit the body’s flexibility and bring on nausea and other unpleasant  symptoms. Yoga has been found to not only help cancer patients maintain better flexibility, but also to improve their mental well-being. Time spent exercising can positively affect the mental state by allowing time for reflection, and time away from the hospital, testing, and meeting with doctors.

Certainly physical fitness can bring great value to everyone. For cancer patients, it can play a very special roll in improving stamina during treatment as well as improving mental and emotional outlook.

www.mesotheliomasymptoms.com

The Mesothelioma Support Network has pulled together as a single resource everything related to asbestos in order to promote education and awareness for victims, their families, and the general public. Our goal is to provide accurate, relevant information that can be used for general informational purposes, and to advocate for a greater awareness of the dangers of asbestos and the realities of mesothelioma.

There are a few misconceptions about what Nordic Walking really is.   It all started in the mid-1990’s in Finland. The Finns are avid cross-country skiers. To keep in shape during the off season, they pioneered that piece of gym equipment called the Nordic Track. Although you don’t see a lot of Nordic Track machines around anymore, one of the off-shoots of their design is the Nordic Walking pole.

Nordic Walking poles are telescoping and are adjusted to the individual such that the forearm is horizontal to the ground. The poles are high strength aluminum or even carbon fiber. They are feather light. The proper technique is to slightly drag the poles and keep them behind you at a 45 degree angle as you walk normally, with a left/right arm swing. You slightly push the pole into the ground to help propel you forward. This little action brings the triceps into action. By getting resistance into your walk, you involve muscles that normally would not get exercise. Even speed walking utilizes only about 70% of the body’s muscles. Nordic Walking increases that to 90%. To feed these muscles, your heart pumps more blood, raising your heart rate (this is good). More oxygen is need to produce the energy you need, so you burn more calories.  One additional benefit of using poles – you carry a level of protection against snakes, dogs and other hostile critters!

To validate the benefits of Nordic Walking, the prestigious Cooper Aerobics Center in Dallas did a study comparing normal walking with Nordic Walking.  Comparing the two forms of walking, their study revealed that Nordic Walking burned an average of 20% more calories, with some individuals consuming up to 46% more than the walkers. Their heart rates went up 6% and oxygen intake increased up to 20%. All this with no perceived extra exertion and no knee or joint pain. In addition, the back is supported and causes the walker to be more upright.

Interested in giving it a try? LifeSport Fitness has arranged with San Jose local, Rick Deutsch, to teach and Introductory Nordic Walking Class along the Los Gatos Creek Trail.  Rick is an American Nordic Walking Association certified instructor. You might know him better as Mr. Half Dome, as he is rather famous for having hiked to the summit of Yosemite’s Half Dome 30 times!  Rick teaches Nordic Walking on the # 1 rated cruise line, Crystal Cruises. He’ll have loaner poles for the 1-hour sessions so you can experience the benefits of Nordic Walking. This 1-hour classes will be held at  6 pm on Wednesday, August 17th. The cost  $25 and pre-registration is required. We can take up to 10 people at the session.

To register, log on to http://bootcampinsanjose.com/boot-camps/nordic-walking-class/  to secure your spot!

Committed to your success,

Becky