I Have A Secret....

I have a secret, well it’s not much of a secret anymore. You want to get better results? You want to feel better? You want to lose weight and keep it off? Do you want to add lean muscle and be stronger? The answer is not more reps…it’s more sips.

What am I talking about? I am talking about protein. And not just protein, protein shakes to be specific. I normally would not recommend protein drinks because I have had a lot of experience with protein shakes and none of them have been good…until I tried ProFormance Protein Shakes.

Lets start with why we need protein….

Protein is extremely important to have our body functioning properly. Different sickness could harm us like anemia and hypotension if we lack protein. Our blood circulation and tissue healing would also be affected, since protein builds muscle, without protein, our muscle mass will reduce and weakness may happen.

Our body demands for protein because “it is inclined with all of the important functions of our body,” says Leslie Bonci, MPH, RD, director of sports nutrition at the University of Pittsburgh Medical Center.

We can obtain a lot of health benefits from protein.  To preserve a health and wellness, it is necessary to have enough proteins in our diet daily. In times where we get cuts or injuries, protein aids in repairing damaged tissues. Protein also works hand in hand with carbohydrates to give us more energy everyday. Our immune system also needs protein to function properly, for it helps fight off sickness.

Another benefit we can get from protein is that it can helps us make ourselves more full than eating fats and sugar which would help us reduce weight. Another fact is the protein actually has a thermogenic effect.  This means that our body burns more fats by digesting protein. In fact, many athletes have already included proteins in their diets due to this reason.

Finally, it helps build and maintain muscle which will help your body burn more body fat and will aid in weight loss and keeping the pounds off.

I don’t normally recommend products, nor would I recommend something that I myself have not taken and enjoy. Put ProFormance Protein Shakes are the best shakes I have ever had.

In the past I normally would not take protein shakes because of either the taste(bad) or it left me feeling a little uncomfortable(gassy) and so I resigned myself to having to get my protein from my food, this meant more calories, but not with ProFormance. Here is why I am suggesting that all of you reading this order some..  

1. Low Calorie – it is only 130 calories per serving so you can use it as a snack or take 2 scoops and have a meal.

2. Taste – This is the best tasting protein shake I have ever had. They use stevia, which is so much better than sugar.

3. Digestive Enzymes – ProFormance has digestive enzymes to help ease the digestion of the protein and I never got that “uncomfortable feeling” after taking.

4. 30g Per Scoop – This is really great because this allows you to get the maximum of protein without all the calories

5. Mixes really well – I mixed mine with water and it was GREAT! Most of the time I need to add everything but he kitchen sink. With ProFormance you don’t need to add anything to drink it. ProFormance calls it “drinking naked”. No need to dress it up.

6. 5 Different Protein – This is great because you get all the amino acids your body needs and you can either drink it before you workout, after you workout, in the morning for breakfast, as a snack or whenever you want.

7. Gluten Free – This is great for all you folks with Gluten allergies

8. Chocolate or Vanilla – Both are great and really tasty.

Bottom line, I have been taking this for a few weeks and love it. In fact, the other day I was training all day and did not get a chance to eat. I took 2 scoops and mixed it with water, next thing I knew I was not hungry anymore and had the energy to finish with my clients.

I have worked out a deal with ProFormance for all my folks. When you order ProFormance just enter the coupon code HBFM and get 20% off each time you order.

If you have any question you can email ProFormance at

info@proformanceshake.com or visit their website atwww.proformanceshake.com

Now you know my secret…pass it on

Aging Well and Lifestyle Choices

Aging Well and Lifestyle Choices

Is there anyone among us who is not in favor of good health and preventing the onset of premature aging and age related health conditions?  Yet, for many of us, we continue to make lifestyle choices that work against these positive outcomes.  Current research tells us that it is our lifestyle choices which determine the state of our health and how well we age.  In fact, our lifestyle choices can even affect inherited traits from our DNA which means we are not necessarily doomed to suffer the same diseases our grandparents and parents may have had in their lifetimes. We have the freedom to choose to live healthier lifestyles and reduce our risk of those inherited diseases, and perhaps live longer and remain more active and fit than our ancestors.

Our diet, exercise habits, stress and environment will affect the gene expression as to how healthy we are and how well we age.  One can choose to live in a healthy environment and take personal responsibility for staying fit and well by choosing to eat right and exercise regularly.  Avoiding unhealthy habits like smoking, drinking alcohol, and eating chemical-laden processed and GMO foods are a great beginning to protecting your health, youth and vitality. All these habits negatively affect our genes and predispose us to disease.  There is a complex network of chemical switches that sit on top of the genes. These switches surround our DNA and turn genes on and off.  This network of chemical switches is known as the epigenome.  The epigenome interacts with our environment. Everything we come into contact with and everything we put into and on our body has the power to turn genes on or off via different chemical pathways. The end result is the ability to change the way our body expresses our genetic coding and which traits will be realized in our lifetime. This expression of traits will vary during our life, primarily depending on levels of stress, exercise habits, environmental exposure to toxins and diet.

Your body has all the resources and has infinitely adaptable systems to self-regulate, repair, regenerate, and thrive.  You must to learn to work with the body to help it do its job rather than making choices that work against it.  The body is an amazing mechanism comprised of trillions of cells, and approximately every 7 years we get a new body as these cells are replaced by new cells.  Why not choose to focus on a healthier lifestyle and influence your genetic coding as to how well you will age?  All healthy and unhealthy habits interact with the epigenome, but it is the unhealthy habits which have the potential of telling it which disease genes to turn on.  Positively influencing your genetic code and the expression of genetic traits is as simple as developing healthy dietary and lifestyle habits which promote positive gene expression. This will decrease your risk of disease and increase your potential for longevity. 

Antioxidants & Free Radicals: What’s the Buzz?

Antioxidants & Free Radicals: What’s the Buzz?
We keep hearing about how beneficial antioxidants are to our overall health. But what are antioxidants and how do they benefit our health? Here’s what I’ve found out through my research.
When you hear about using antioxidants to protect your health, it means that they are used as a preventative rather than as a treatment. Antioxidants work to prevent the build-up of chemicals and damaged cells within our bodies. These damaged cells, known as free radicals, have been linked to a number of age-related diseases and illnesses including cancer, cardiovascular disease, Alzheimer’s, and immune dysfunction.
Free radicals are damaged cells that occur naturally. They are a physical result of aging. Free radicals build up over time from a variety of different sources: sun exposure, fried foods, pollution, and smoking are examples. Avoiding the sources that cause free radicals will limit their build-up. However, it’s impossible to completely avoid what occurs naturally as we age. We can choose to fight against them by making better, healthier lifestyle choices. Choosing to eat foods that are rich with antioxidants will help your body limit the build-up of damaged cells.  Free radicals cause damage to the body by placing extra stress on our body’s natural oxidation process. Oxidation is the body’s way of balancing the occurrence of free radicals or toxins. Antioxidants work by assisting the body with this natural oxidation process.
The best known sources of antioxidants are vitamins A, C, and E. Fruits and vegetables that are rich with color are full of these vitamins. Make sure to consume plenty of carrots, dark leafy greens, berries, green teas, cocoa, apples and oranges. Each has specific antioxidants that work to prevent disease and illness in different parts of the body. This fact makes it important that your diet includes a balance of healthy foods. For example, carrots are especially beneficial in keeping your eyes healthy, and cocoa is good for the heart. There are also great benefits to eating raw fruits and vegetables. They have not had their nutritional value broken down through cooking, making them a richer source of antioxidants.
We have more control of our overall health than many of us realize. It’s important to be aware of the choices you make that will affect your health and how you age. Many of us are always looking for the quick tip or secret to staying young, but the key to good health is not a mystery: make good choices.  Having plenty of antioxidants in your diet is one of the best ways to promote slow and graceful aging.
Resources:
www.webmd.com/food-recipes/20-common-foods-most-antioxidants
http://www.hsph.harvard.edu/nutritionsource/antioxidants/#introduction
http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/how-do-antioxidants-benefit-me.html

Why Protein for Weight Loss

Why Protein for Weight Loss

Studies show that higher protein diets (30% protein) not only help with initial weight loss but also help keep the weight off.

Why does protein help with weight loss?

1.         Preserve muscle mass as you lose weight. When you lose weight on any diet, you lose both fat and muscle. Higher protein diets (30% protein), however, do a better job at preserving muscle mass and your metabolism. Remember one pound of muscle burns approximately 30-50 calories per day so you want to keep your metabolism up by preserving as much muscle as possible.

2.         Promote loss of body fat. Higher-protein lower-carb diets promote loss of body fat, due to the lower insulin response of a lower carbohydrate diet. Remember more insulin promotes packing on fat.

3.         Metabolic advantage of protein. There is a caloric cost of digesting food called the thermogenic effect and the caloric cost is highest for protein. It takes about 30% of a protein’s caloric value to digest it, while it only takes about 2% of a fat’s caloric value. Our bodies are a lot less efficient at digesting protein, compared with carbs and fats, so less overall calories are available to the body.

4.         Protein helps curb appetite. Protein makes you feel “full” and curbs your hunger more effectively than carbs or fat.

How Protein Helps Your Metabolism

One of the key researchers in this area is Donald Layman, PhD6, from the University of Illinois, who has published many papers on the subject. He has found that the high protein, leucine-rich diet, in combination with lower carbohydrates (150 grams or 600 calories per day) is effective to support weight loss, blood sugar metabolism, and a variety of factors that impact cardiovascular health.

His research points out that during weight loss our bodies can easily lose muscle mass (and bone for that matter).  Leucine has a direct signaling effect on muscle that prevents muscle loss during weight loss. This means that on a high-protein diet, the weight that is lost is mostly fat, not muscle. Whereas on a high-carbohydrate weight-loss diet, much more muscle is lost.

Remember balance is the key. Your body also needs carbs and fats for optimal health. While these stars incorporate protein with every meal, their diets are also rich in unprocessed carbs and healthy fats to keep their bodies in top form.

High-protein diets have become a popular way to lose weight because emerging research has hinted that protein may be able to satisfy hunger better than either fats or carbohydrates.

No Results....Dont WINE About It

If you’re thirsty for wine and knowledge,  get ready for some light-hearted and truthful answers to a sometimes serious subject. Turns out it’s also a major hindrance to women trying to lose weight, or should I say fat!

I am going to pour on the info about your cocktail consumption.

Today I am pouring you an information cocktail. Here is the skinny on everything you need to know in regards to alcohol consumption. After sipping on this "info-tini" you may want to reconsider just how many more you want to pour!

Daily alcohol consumption will slow or stop your results. I use the word daily because as I said in my last article one glass of wine is fine. When you belly up to the bar with that T.G.I.F. attitude THINK BEFORE YOU DRINK more than two drinks. I am referring to any liquor with a greater than 70% proof alcohol rating. Your liver can't metabolize alcohol and fat at the same time. It will always get rid of the toxic substance (alcohol) first. That means that as long as there's alcohol in your system you won't be burning any body fat. If you have less than three drinks, you might stall your fat loss for a few hours. If you have quite a few drinks, ( three to five)  it might be as long as four days before you're metabolizing fat again.

Drinking also dehydrates you, raises cortisol levels (goodbye muscle tone), raises estrogen levels (hello hips and lower pouch), lowers inhibitions (pizza, chocolate anyone?). Combine that with the fact that alcohol promotes abdominal fat storage (of all places!) and it's really not worth it, not if you're serious about making a major transformation in your health and general appearance.

I know several women who have a few drinks once a week and they've still achieved their goals. They also work three hours per week with a Personal Trainer (okay me!) .  It's only the beginning, now add an olive some dirty juice, and presto! a puffy lower belly. Just how negative the impact is probably depends on your goals, age, activity level, metabolism, and a zillion other things.

If wine with dinner is part of your lifestyle, you might experiment with a glass a day, but that is it!  One glass has been proven to beneficial and not harmful so perfect balance.  Repeat after me - ONE (savor it)!  

 See if you can have a glass of wine a few times a week and still be making progress. If it's really slow going, keep cutting back the number of drinks until you're satisfied with the level of your results. Of course, if you want to radically transform yourself and lose several pounds it's properly best you have less than 4 drinks per week. Men with the "Dunlap" disease get into the gym or better yet hire a" qualified" professional. Ladies go on a tropical vacation, without the tropical drinks, exercise! Sip your drinks make them last, and have two glasses of water between your limited alcoholic beverages or there will be no special date with a little black dress. The truth that is self evident and we all need to understand the damage we are doing to ourselves for many days, just for a few hours of indulgence. Play Smart.

MaryAnn Molloy, ACSM CPT

Optimal Fitness = Energy = Business/Life Success

Optimal Fitness = Energy = Business/Life Success

There are many parallels in business and fitness that apply to achieving goals in any aspect whether business, health or personal.  One of the key components to success is having the energy to accomplish all the activities and tasks that lead to those goals.  Since women are still the primary caretakers of families as well as their careers, it is even more important to maintain a certain level of energy and stamina.
 
One of the best ways to get that needed energy is through exercise within a formal fitness routine.  If you are not functioning with optimal health and running low on energy it can be difficult to best utilize your time without feeling exhausted. Your body and mind need to be invigorated and fit.

There are some key components that work in fitness, business and life skills.  They are flexibility, time management, delegation, accountability and attitude.
Let’s start with flexibility.  As women, this is integral to the juggling act when trying to “plan” your day.  You have to allow for some time to be flexible to changes.   You may or may not have flexibility body wise, but that too is one of the key components to optimal fitness (along with cardiovascular endurance, muscle endurance and strength). 
The counterpart to flexibility is time management.  This of course starts with prioritization and goal setting. You need to make yourself a priority and set goals both professionally and personally. Schedule your fitness workout just as you schedule your children’s appointments and your business clients.  Equal priority to your fitness schedule helps keep you on track.  If it is on the calendar there is less room for excuses or conflicts of time.

Every good manager, business person or mom knows how to delegate. In fitness that may mean delegating the initial set up of a program to a personal trainer.  Do not spend time trying to design your own exercise program.  In order to have an effective program you need the right person or facility. At the least get a baseline fitness assessment so you know where you should begin. Don’t experiment on yourself with exercise

Accountability is also a factor. Whether through a report for work, tracking children’s grades or keeping track of your workouts and progress, accountability is key.  Honor your commitment to yourself and track it somewhere.  That also gives you history of your successes and lapses so you can analyze going forward.

Lastly, attitude is one of the largest factors and yes, does even affect your energy level.  Having a “me first” attitude is not selfish but self aware.  This type of self care along with positive self-talk allows others to reap the benefits of your accomplishments.

If you do not currently have a fitness routine here are some tips to incorporate exercise into your daily life:

*Start out slow.   If you do too much too soon you may be too sore, injure yourself or just get discouraged. Try 10-15 minutes of walking or some form of cardiovascular exercise.
*After working up to 20 minutes a day add a couple of resistance training exercises to build muscle, strengthen your bones and burn excess fat.
*Start resistance or strength training the same way, slow.  5  - 10 minutes , 2- 3 times a week and add a minute or two at a time until you can do 20-30 minutes a day at least 3 times per week.

Many women feel they do not have time to exercise, especially after a long day.  In fact, exercise gives you added energy.  When done for right amount of time and intensity, exercise increases blood circulation, oxygen uptake rises, your metabolism gets a jolt and the endorphins generated make you feel good.

 So, keep an upbeat attitude and remember the payoff for getting physically fit is better health and more energy to achieve any goal! 

Be healthy,

MaryAnn Molloy

Chief Fun & Fitness Officer
Healthy Body, Fit Mind

http://www.HealthyBodyFitMind.com
http://www.facebook.com/HealthyBodyFitMind

207-210-6640

Fitness While You Are Away

When vacationing or traveling for work it is easy to let the change in schedule negatively affect your fitness schedule.  In turn, it makes it more difficult to get back on track upon return to your “normal” schedule.  There are ways to incorporate fitness while away from your regular routine.  Just like planning your trip details you have to plan how you are going to stay on track with your fitness routine.

Below are some simple options.  The key is to choose what works for you and continue to make time for yourself no matter where you are. 


Plan the Same; Only Different

Pack your bag as usual but intentionally add workout clothes and sneakers and even a bathing suit with the assumption of working out.  Check with the hotel.  Often if they do not have a fitness facility they have passes to local health clubs where you can get a free or inexpensive pass for the day.  Use this as a chance to try something new like a yoga class or kickboxing. Set a specific time each day or every other day that you will devote time to fitness.  Even ten to fifteen minutes is better than zero.

Play Tourist

Even if you have been to New York for business every month or visit aunt Martha in Buffalo every year; create a new experience and play tourist.  Explore (by foot) the architecture downtown or the latest trails or even the mall.  Look at the same old place through different eyes and you can find new opportunities to add activity to your schedule.

Bring Your Own Gym

Whether the hotel or home your staying at has accommodations or not, you can prepare.  The simplest and least expense thing you can bring is an exercise tube.  They cost between $8-$15 dollars and come in a few different levels of resistance.  They fit in your suitcase, gym bag or even your purse easily.  They often come with an exercise chart and/or dvd with instructions. Many chain stores like Target and WalMart carry them along with sporting good stores.  You also have the best piece of equipment with you always; your own body weight.  Simple push-ups against the wall will do or crunches on the floor. Take the stairs whenever possible.  Walk.  Skip the cab when possible.  


Make it Fun

Just have fun whether you are traveling for work or pleasure, travel can still be stressful.  No need to put extra pressure on yourself to workout.  Use the time to treat yourself and your body.  When choosing something to do choose activities that involvement movement and enjoy  Long walks on the beach, dancing after dinner and walking the city sidewalks are indeed activities that can aid in your overall fitness plan.  



General  Tips

·         No matter what form of physical activity you choose, do not forget to warm up for five to seven minutes.  Go for a walk, jog or even just march in place. 

·         Stretch after.  Even those long casual walks can cause muscle soreness the next day

·         Drink plenty of water, especially when traveling by plane

·         Bring healthy snacks with you so you have control of what you eat at least some of the time.

·         Try the local fare only in small portions.

Sources:

www.acefitness.org

Schlosberg, S. (2002). Fitness for Travelers: The Ultimate Workout Guide for the Road. Boston: Houghton Mifflin Books.

Be healthy,

MaryAnn Molloy

Chief Fun & Fitness Officer

Healthy Body, Fit Mind

http://www.HealthyBodyFitMind.com

http://www.facebook.com/HealthyBodyFitMind

207-210-6640

"Adaptability is the key to longevity."

What do you mean when you say you want to lose weight?

9 Secrets of Weight Loss for Baby Boomers

What do you mean when you say you want to lose weight?

When people say they want to lose weight they usually mean (even if they don’t always know it at the time) the following:

I need more energy (for myself, my family)

I want to be healthier (lower blood pressure, lower cholesterol, etc,)

I want to feel better about myself

I want to live healthier and age gracefully

I want to be independent

I want to wear my favorite pair of jeans, again!

I want to play with my grandkids (and not get winded)

What usually happens is you “diet” so you can lose a few quick pounds.  You lose weight alright, but if you’re only dieting (especially if not a healthy diet) you actually lose lean muscle mass versus fat.  Who cares, you say?  You just want to lose a few pounds, what difference does it make.  The big difference is, you want to keep it off!  What you really want is to lose fat, not muscle and you want to manage your weight thereafter.

It’s really a matter of choices; lifestyle choices.  You can hire a personal trainer and a personal chef like many of the celebrities do BUT even they relapse so to speak without making the everyday little decisions that can make a big difference.

Here are small simple and sensible choices you can start to make towards a healthier lifestyle:

• Drink water – whenever you’re thirsty go for the water first.  When you sit down at a restaurant ask for water first.  If you feel hungry, drink water first.

• Get up 15 minutes earlier – use those fifteen minutes to stretch.  Get your body used to moving. 

• Take the stairs – seriously, not just when the elevator is broken, not when the escalator is too full, just take the stairs.  If you have to go many levels, take the stairs a couple of flights, then hitch a ride on the elevator the rest of the way.

• Do not use ANY store bought salad dressing.  Make your own.  All you need is olive oil, lemon, any kind of vinegar and your favorite spices.  If you want to substitute oil for lemon flavor fish oil (Omega 3 bonus) you can skip the olive oil and lemon.

• Dance….whenever, wherever and however long you can!  No one has to see you and you don’t even need music.  Just dance!

• Take your dog for a walk.  If you don’t have a dog, take your neighbor’s dog or go with your neighbor. 

• Try anything new---challenge your brain to learn something you always wanted to do.  Dig into those memory banks, what did you always wanted to do when you were little and never got to try.  Many local community centers offer affordable classes on an array of subjects both physical and mental.

• Get plenty of sleep – since you’re getting up fifteen minutes earlier, and moving throughout the day, you can go to bed 15 minutes earlier and get at least 7 – 8 hours of sleep. 

• The better you feel, the more you can do to enjoy your family and any free time you have in this generally hectic world! 

© 2009This article is compliments of MaryAnn Molloy of Healthy Body, Fit Mind  www.HealthyBodyFitMind.com

 

MaryAnn Molloy has been in the health and fitness business for over 20 years with a background in fitness, personal training, behavior modification and weight loss.  She is a contributor  to many local publications in Maine has a personal training studio in South Portland, Maine and is certified through the American College of Sports Medicine.  She may be contacted by email at info

About the Glycemic Index

About the Glycemic Index

The Glycemic Index (GI) relates to the way your body’s sugar levels respond to certain foods. Foods are given a rating from 0 –100 on the Glycemic index with glucose in the highest position. High Glycemic Index foods (such as simple carbohydrates) will increase the body’s sugar levels rapidly whereas low Glycemic index foods will increase the body’s sugar levels slowly. A good understanding of the Glycemic index can assist in weight loss and help control diabetes.

How Does the Glycemic Index work? The Glycemic Index is complicated and cannot be generalized to all people. Different people will have different reactions to food. The body’s response to food will relate to several factors including; age, activity level, insulin levels, time of day, amount of fiber and fat in the food, how refined (processed) the food is and what was eaten with the food. In addition to this, other factors such as the ratio of carbohydrates to fat and protein as well as how the food was cooked (e.g. boiled compared to fried or baked) and metabolism will determine the way your body’s sugar level responds after eating. Foods that have a low Glycemic index will have little effect on the body’s sugar levels. Comparatively, foods that have a high Glycemic Index will have an instant affect on blood sugar levels. Ratings on the Glycemic Index have resulted from numerous studies; however, individuals should test their own reactions to food in relation to the Glycemic Index.

The Glycemic Index and Food Foods low on the Glycemic Index will release glucose gradually into the blood stream whereas foods high on the Glycemic Index will provoke an immediate response in the blood sugar levels. Foods that contain carbohydrates are usually high on the Glycemic Index and have the greatest effect on blood sugars. Pasta dishes, bread and potatoes are usually high on the Glycemic Index. The composition in the carbohydrate will also affect how the body’s sugar levels react. For example, white bread will rate high on the Glycemic Index whereas wholegrain or rye bread will be rate lower on the Glycemic Index as it contains more grains and contains complex carbohydrates. Examples of low Glycemic foods are breakfast cereals (which are based on wheat bran, barley and oats), wholegrain break, fruit, lentils, soybeans, baked beans etc. Examples of high Glycemic foods are white bread, soft drinks, full fat ice-cream, chocolate bars etc.

The Glycemic Index and Dieting Health experts and dieticians contest that the Glycemic Index is difficult to use because it is complicated and will vary from person to person. They do concede however, that the Glycemic Index is a useful meal-planning tool especially when individuals monitor their own individual responses to foods. Low Glycemic food is especially helpful in assisting those who want to lose weight. Low Glycemic Index foods will increase the sugar levels in the body to sustain energy levels for longer periods of time. This means an individual will feel less inclined to eat because energy is being slowly released into their bloodstream. A good understanding of the Glycemic Index will also assist with exercise. Eating high Glycemic foods after you exercise will help you recover from your workout. Specifically, faster carbohydrates that are high on the Glycemic Index are great for

16 17

raising low blood sugars after intense exercising whereas low Glycemic Index foods are helpful in maintaining blood sugar levels for long periods of exercise. Health experts encourage using the Glycemic Index in conjunction with other meal programs to assist in managing diabetes and/or controlling weight. 

10 Ways to Teach Kids About Safe Exercise

10 Ways to Teach Kids About Safe Exercise

Although your children probably prefer sports and fun activities to a regimented fitness program, there are a few kids who do take interest in exercising along with Mom and Dad. The American Council on Exercise offers these Top 10 Ways to ensure a safe and effective workout for your kids when they decide to join you at the gym.

1. Set training goals. If you’re creating a regular routine for your children, be sure to outline the objectives of their training in simple terms (for example: To become stronger, healthier and fight off colds and flu).

2. Fast and easy demonstration. Pick up the equipment your children will be using and show them exactly how it’s done properly and what not to do.

3. Proper supervision. Many kids lack confidence or worry about proper form and technique. Be sure that they have attentive supervision by you or a qualified instructor.

4. Spot’em! When your children start using weights, it may be difficult for them. Be sure to be there to assist them until they acquire more strength.

5. One at a time. Forget about presenting your children with a circuit training routine. Start out with one task at a time to ensure they don’t become confused.

6. Slow progression. Do not introduce new moves until the first ones are mastered. It’s better to teach kids the right way than for them to learn the wrong way.

7. Praise them. Always make a point to give your children positive reinforcement. Pat them on the shoulders, encourage them along the way and tell them they’re improving.

8. Specific feedback. Along with positive reinforcement comes a specific reason for it. It’s always better to give a reason for your compliment.

9. Careful questioning. Children are quiet by nature. Be sure to ask open-ended questions that draw more than a “yes” or “no” answer to better understand their fitness goals.

10. Pre-and post-workout chats. Spend time chatting with your children before and after their workouts to get to know what makes them tick.

8 

The Role of Water in Fitness and Weight Loss

The Role of Water in Fitness and Weight Loss

The Role of Water in Fat Metabolism

As incredible as it may seem, water is quite possibly the single most important catalyst in the metabolism of fats. Studies have shown that a decrease in water consumption may enhance fat storage, while an increase can actually inhibit fat storage within the body. Additionally, water helps to suppress the appetite naturally.

The importance of water consumption may be related to the kidneys inability to function properly without an adequate supply of water. As a result, the body is not able to filter the blood properly, resulting in a metabolic overload on the liver. This overload inhibits one of the liver’s primary functions, which is the oxidation of fatty acids. If the kidneys are unable to function properly due to a lack of water consumption, the liver must perform additional work. This reduces the efficiency of fatty acid in the liver, reducing the body’s ability to burn fat.

Water and Fluid Retention

An increase in the consumption of water is the most effective treatment for fluid retention. This method of decreasing fluid retention is successful since the body reacts to fluids and caloric deprivation in the same manner. As soon as the body senses a decrease in the availability of water, the hormonal system will alter the fluid balance and cause the body to retain as much water as possible. Along with fluid retention, edema (excessive accumulation of fluid) may occur, causing such symptoms as swollen feet, legs, hands and face.

Although diuretics may temporarily reduce water retention, they also deplete the body of essential nutrients and weaken the metabolism. The body perceives diuretics as a threat to its water supply and will immediately attempt to replace the lost water by removing it from the intestines and bloodstream. As a result, there is an increase in the concentration of various salts and solutes in the blood. During this process, the hypothalamus (the small structure at the base of the brain that regulates many bodily functions, including appetite and body temperature) senses the elevated blood concentration and initiates impulses, which stimulate drinking behavior. Hence, the best method of relieving water retention is to supply the body with what it needs—plenty of water.

If water retention persists, an excess supply of sodium within the body may be to blame. The body is only able to tolerate sodium in limited amounts. The greater the consumption of sodium, the greater the amount of water necessary to dilute it.

Water and Constipation

Water also aids in the relief of constipation. When the body is deprived of water, it will attempt to drain fluids from the colon, causing the stool to harden. When constipation occurs, the individual may experience a temporary weight loss plateau until regular bowel function is re-established. Resuming an adequate intake of water will generally cause normal bowel function to return.

Please visit www.healthybodyfitmind.com for more information

Does your fitness routine need a tune-up?

Does your fitness routine need a tune-up?
We tune pianos, tune-up our cars but often engage in the same fitness routine expecting different results.  It may be time for a fitness makeover.

Studies have shown that varying your workout can help boost your metabolism and break a weight loss plateau.  When you start a new exercise routine your body has to readjust or change to accommodate the new routine.  Your muscles are rebuilding and readjusting in different ways.  This confuses the muscles so to speak, and this in itself increases caloric output.  Once your body adapts again you end up burning fewer calories doing the same routine.  Your body goes on auto-pilot and requires less energy. As you get bored so does your body.  Below are some effective methods of exercise training you can incorporate to jumpstart your metabolism again and give your fitness routine a new beginning:

Strength Training 
The more muscle the higher the metabolism, even at rest.  According to the American Council on Exercise,  “ Strength training has been shown to be very effective in helping people manage their weight because the added muscle helps to offset the metabolism-lowering effect of dieting and losing weight. “  To start any strength training program you want to start out with a light weight (two to five pounds) of one set (consisting of eight to twelve repetitions).  Be sure to incorporate all muscle groups starting with the larger groups such as chest, back and legs then moving to the smaller muscles such as the arms. There are also many exercises using your own body weight or a stability ball that can increase strength as well. Consult with a fitness professional if you are not comfortable starting a program on your own..

 Cross Training
Mix it up!  If you routinely use the treadmill try biking or swimming.  If you enjoy the treadmill or have access to only one activity mix that up.  Change the pace, the intensity the time in regular intervals.  This will keep your metabolism on its toes.

Un-training
Many times exercising too much can be detrimental.  Your body does not get a chance to recuperate and engage in rebuilding the muscle.  Overtraining can also leave your body prone to injury.  Choose gentler activities to balance your more intense routines.  Try Tai Chi or yoga. Or choose a more recreational activity such as dancing or gardening.  Even a leisurely stroll has positive health benefits. Aim for thirty minutes of enjoyable activity that engage your body.

The bottom line is giving your fitness routine an occasional review, and adding to your menu options of exercise increases the likelihood of long term weight management success.  Be sure your fitness program incorporates aerobic activity and flexibility exercises along with strength training.  This overall well balanced approach to fitness is not only most effective but safest.

If you have been inactive for awhile talk with your doctor especially if you have any pre-existing or chronic health conditions.

Banish Exercise Boredom

Banish Exercise Boredom

It's 6 a. m. and you want to exercise, but your face feels like it's permanently planted to the pillow. A little motivation helps battle boredom and will get you out of bed, even when the sheep beckon you to stay. Even the most dedicated exercisers occasionally get bored with their routine. Waning motivation, cutting workouts short and not having your old enthusiasm are all signs of a stale exercise regimen. So take a close look at your program and determine what's causing the exercise ennui. Working out alone can be an oasis of solitude on a busy day, but maybe you need some company. Exercise companions add a social element to any routine. Ask a friend to be your workout partner. You won't skip a workout if someone is waiting on you. Plus, you might just give it that extra push when someone you know is watching. Just about every sport or activity has a club, too. To find one, ask around at gyms or local community centers. Keeping up with the crowd also means you'll be challenged to improve your skills.

Ask about organized workouts and races offered by local track clubs, as well as group rides hosted by cycling clubs. Many exercisers workout simply to stay in shape, but setting a goal, such as finishing a 10K race or completing a rough-water swim, will give your daily workouts more meaning. Try some of the new "toys." Small exercise gadgets aren't necessary, but they can make your workouts more fun and challenging. Heart-rate monitors, pedometers and safety equipment are just a few items to consider.

Find out which new training gadgets are available for your favorite activity. Sometimes you do need time off. In that case, cut back on your usual routine, and substitute other activities. You might even find one that you enjoy more than your old favorites! You can substitute your formal routine with yard work, cleaning out the garage or helping a friend move. All of these add up to calories burned and help your routine grow even stronger. And remember that even the most dedicated exercisers have slumps in motivation. It's been said that the average endurance athlete starts and stops a fitness program 13 times before getting hooked. The initial phase of breaking into a fitness lifestyle are often filled with frustration, discouragement, aches, and pains. Most people claim the best part of their workout is when it's over! The results feel good, but the joy of the process somehow gets lost in the shuffle. We don't love what we are doing and it's natural to stop doing what we don't love. There is no magic required for staying motivated and excited for your workouts on a daily basis. Look to the bigger picture of your health and an energetic body. Simple awareness of the blood pumping through your vessels can motivate you to continue and feel good about the process itself.

To increase your pleasure, consider the following:

Create the time.

 Many of us feel we don't have enough time to workout. Give yourself one hour a day to do some kind of exercise, more if you have it. Taking the time to workout will give you more energy and better focus in other aspects of your life, including work and family.

Become affiliated.

 Join a group with similar interests. You'll encourage each other to show up and complete workouts.

Compete in an event or join a fund raiser.

 It will not only foster improvement and a sense of accomplishment, but also offer rewards for motivation such as medals, ribbons, certificates, prizes and helping out a bigger cause.

Vary your routine.

 Pleasure increases when you change your routine and environment. Seek opportunities to alter where and how you train. This will boost excitement, enthusiasm and joy.

Be less rigid.

 If you feel forced to exercise, you'll be miserable. Go with the flow. Sometimes it's better to just take off a day or two when you're feeling burned out.

Cross train.

 If you run, for instance, ride a bike or swim once a week to balance the system and give certain muscle groups a rest.

Add variety to your program.

 The cross-training concept is one that works on many levels and can help you break through boredom. Ideally, any exercise program includes elements of cardiovascular exercise, weight training and flexibility. Try a boxing workout or running intervals on the track.

Set goals.

 Goals are natural motivators, especially those that bring pleasure. For example, schedule your next event or competition in a beautiful location and combine it with a family vacation.

Be patient.

 Give yourself the chance to gradually develop as an athlete.

Keep perspective.

 Lighten up when you begin to take yourself too seriously. Your purpose is to have fun and enjoy the process. Otherwise, it becomes a burden.

So, if you're ready to get rid of your exercise boredom, toss out the excuses and reset some goals. Setting goals will encourage you to develop new skills and strategies to improve and focus attention on the task you want to accomplish. True failure only happens when you're unwilling to take the risks to grow and improve. You never want to look back with regret and wish you had taken the risk to go all out and find how good you can be!

Try these affirmations when the going gets tough:

•Failures are lessons from which I learn and forge ahead

•Success doesn't guarantee happiness; failure need not be misery

•Performance is a roller coaster

• Stop, look, and learn

• Adversity leads to inner strength. I am better because of it

• I act instead of reacting; I learn from failure

•Setbacks are my teachers, they help me to go beyond my limits

Finally, use the tool of visualization to guide you to success.

Remember to keep perspective whenever you face boredom, any kind of setback or failure. You've realized tremendous physiological benefits from your workouts.

Not only are a few failures and setbacks inaccurate indications of your abilities, they may very well be the key to your greatest breakthroughs and success. Today's failure won't matter in 10 years, but failing to go forward might.

GREAT RESULTS @ Healthy Body Fit Mind

Habits Make You Fat

Habits Make You Fat

Overeating is the result of habits and if you can target those habits and resolve them then the overeating and subsequent weight gain will be a thing of the past. Humans are habitual beings and most things we do in life are the result of habits. The problem with habits is the fact that they generally start with very small changes in our life and more often than not we don't even notice them. Once they become habits though it is very hard to break the cycle and make changes.

Many people who are overweight have a number of habits that all combine to create the state that they find themselves in. And what makes matters worse when food is involved is the way that it reacts with our body and in particular those foods that are low in nutritional value causing hunger and the need for ever increasing quantities in an attempt to keep us satisfied. How often do you find yourself eating due to the particular emotional state of mind that you are in? It is common for people to eat when they are feeling sad, depressed, lonely, happy and so on, as all these emotions can trigger the desire for food.

These emotional related eating 'habits' are very often difficult for people to break simply because most of the time we are unaware of the fact that they are present. Sure you can see the pattern when you think about it or when it is mentioned to you but most of the time you don't even consider these habits as the focus is directed on the need to feel better and the belief is that food will bring about that change. Unfortunately this is not the solution and all it does is lead to more problems that in turn continues the cycle of overeating and weight gain.

Come by Healthy Body Fit Mind and we can help you form better habits to help you lose weight...and keep it off. 

Age is not an excuse

Age is not an excuse

There's no doubt about the fact that the body changes as we age and fat is stored in places that we didn't have to worry about when we were younger. The metabolism slows and the digestive system doesn't work as well as it once did. Hormonal changes in the body can also affect the shape that you are in but there is one thing that always remains the same at all ages - If you eat too much food and drink too much alcohol you will gain weight. Many people use their age as an excuse for being over weight but this is not acceptable.

Consider how many elderly people there are who are still slim, fit and healthy and you will see that age is not an excuse. Lifestyles create the body we have to live with and the effects of poor lifestyle choices are multiplied as we age because the abuse that we have been giving our body through poor food choices throughout our life accumulates with fat and other health related problems due to poor nutrition. You can and should expect to keep your fat percentage at an optimum level throughout your life. The health benefits from doing so will pay dividends with a better quality of life and reduced dependence on medication and other health related expenditure as you age. At any stage in your life, no matter how old you are you can benefit from improved nutrition and exercise. Anything that will reduce the excess levels in your body fat will assist in helping you to live longer and to enjoy that time more.

Starting on an exercise program and taking care to improve your nutrition is the best way to turn back the body clock and it is never too late to start winding back the years. Obviously the sooner you start the better but starting is the essential ingredient that you need right now.

8 Minutes to Muscles

8 Minutes to Muscles

If you are like most people, you are time deprived and don't want to spend hours in the gym, but want to look as if you do.  Improving your life and health does not need to take a lot of time if you have a plan and use effective and proven techniques.  In a time urgent world getting in a full fitness routine may not be in your regular schedule.  You can make a significant difference in your muscle size, strength, posture, appearance and self esteem with a minimal time investment. 

Commit to taking 8 Minutes a day 7 days a week to reshape your body.  Start by choosing the 5 body parts that need the most attention.  For example the Abs, Chest, Legs, Shoulders and Arms.  Monday Through Friday perform 8 minutes of strengthening exercises for the given body part.  Using the abdominals as an example, start out with the following 8 exercises on a Monday; basic crunch, reverse crunch, double crunch, bicycle maneuver, oblique crunch, long arm crunch and vertical leg crunch.  Perform each one for 45 seconds, resting for 15 seconds and then proceed to the next exercise.  At the end of 8 minutes you will have stimulated the waist which in time will help to decrease back pain, improve you posture, give you the appearance of a leaner look and bring in your belt a few notches.

On Tuesday through Friday, do the same for each muscle groups you would like to focus on.  Be sure to perform each exercise slowly and with perfect form.  As you get stronger, add more resistance to the strengthening exercises.  Set a consistent time of day to reserve your 8 minutes of exercise.  First thing in the morning may be best.  Getting up 8 minutes earlier is certainly worth the results it can produce.  Strength training will help to add lean metabolically active muscle which will help you to burn more calories while you sleep. 

On Saturday, take 8 minutes to perform 10 stretches for the major muscle groups.  This will help to enhance your range of motion, decrease risk of injury, relieve stress in the muscles and prevent future loss of flexibility.  Perform the stretches after you get out of the shower when you body is the warmest. Hold each stretch for 30 seconds and when appropriate repeat on the other limb.  Be sure to inhale and exhale deeply with each stretch. 

On Sunday opt for 8 minutes of meditation.  That can mean different things for different people.  For some it may be going for a solitary walk taking in the fresh air and beautiful scenery.  For others it may be sitting in your favorite chair taking deep breaths and focusing internally.  The purpose is to relax your mind, reduce your stress and release physical tension. If you are able to sneak in an additional 8 minutes throughout the week, strive to get your heart rate up by walking briskly to balance out your program.  The endorphin rush will give your mood a boost.  Your 8 minute cardio sessions do not have to be consecutive with your strength sessions.  You can do several 8 minute bouts a day. 

Keep in mind that 8 minutes can make a difference in your physical fitness and mental health, but when possible, treat yourself to a longer workout session.

9 Secrets of Weight Loss for Baby Boomers

What do you mean when you say you want to lose weight?

When people say they want to lose weight they usually mean (even if they don’t always know it at the time) the following:

I need more energy (for myself, my family)

I want to be healthier (lower blood pressure, lower cholesterol, etc,)

I want to feel better about myself

I want to live healthier and age gracefully

I want to be independent

I want to wear my favorite pair of jeans, again!

I want to play with my grandkids (and not get winded)

What usually happens is you “diet” so you can lose a few quick pounds.  You lose weight alright, but if you’re only dieting (especially if not a healthy diet) you actually lose lean muscle mass versus fat.  Who cares, you say?  You just want to lose a few pounds, what difference does it make.  The big difference is, you want to keep it off!  What you really want is to lose fat, not muscle and you want to manage your weight thereafter.

It’s really a matter of choices; lifestyle choices.  You can hire a personal trainer and a personal chef like many of the celebrities do BUT even they relapse so to speak without making the everyday little decisions that can make a big difference.

Here are small simple and sensible choices you can start to make towards a healthier lifestyle:

• Drink water – whenever you’re thirsty go for the water first.  When you sit down at a restaurant ask for water first.  If you feel hungry, drink water first.

• Get up 15 minutes earlier – use those fifteen minutes to stretch.  Get your body used to moving. 

• Take the stairs – seriously, not just when the elevator is broken, not when the escalator is too full, just take the stairs.  If you have to go many levels, take the stairs a couple of flights, then hitch a ride on the elevator the rest of the way.

• Do not use ANY store bought salad dressing.  Make your own.  All you need is olive oil, lemon, any kind of vinegar and your favorite spices.  If you want to substitute oil for lemon flavor fish oil (Omega 3 bonus) you can skip the olive oil and lemon.

• Dance….whenever, wherever and however long you can!  No one has to see you and you don’t even need music.  Just dance!

• Take your dog for a walk.  If you don’t have a dog, take your neighbor’s dog or go with your neighbor. 

• Try anything new---challenge your brain to learn something you always wanted to do.  Dig into those memory banks, what did you always wanted to do when you were little and never got to try.  Many local community centers offer affordable classes on an array of subjects both physical and mental.

• Get plenty of sleep – since you’re getting up fifteen minutes earlier, and moving throughout the day, you can go to bed 15 minutes earlier and get at least 7 – 8 hours of sleep. 

• The better you feel, the more you can do to enjoy your family and any free time you have in this generally hectic world! 

© 2009This article is compliments of MaryAnn Molloy of Healthy Body, Fit Mind  www.HealthyBodyFitMind.com

 

MaryAnn Molloy has been in the health and fitness business for over 20 years with a background in fitness, personal training, behavior modification and weight loss.  She is a contributor  to many local publications in Maine has a personal training studio in South Portland, Maine and is certified through the American College of Sports Medicine.  She may be contacted by email at info@healthybodyfitmind.com