Posts Tagged ‘weight loss’

Fight junk food cravings with your eyes closed

March 28, 2014

Here is a great article by one of our clients and future trainers Diane Metz.

Did you know the smell of freshly baked brownies is more potent ­­‒ and physiologically harder to resist ­­‒after a night of tossing and turning?

A good night’s sleep is so critical to successful weight loss

new study published this week found that lack of sleep actually INCREASES your appetite AND makes you more sensitive to food stimuli. So when it feels impossible to say “no” to candy, soda and chips when you’re sleep deprived, it’s NOT just all in your head!

And while it’s true that walking around like a zombie usually means low energy and a decrease in physical activity, researchers said increased calories and poor food choices associated with lack of sleep were the main culprits behind metabolic disturbances — specifically obesity and type 2 diabetes.

 

Obviously getting a good night’s sleep isn’t as easy as it sounds, or we would all be doing it! The connection between exercise, clean eating and quality zzz’s can’t be overstated.

 

Unfortunately we can’t cherry-pick components of overall health. Hitting it hard at the gym without enough rest isn’t sustainable. And that extra glass of wine before your head hits the pillow can interfere with REM or deep sleep.

 

Successful weight loss and overall health is a complete equation, a connection between quality input and quality output. 

 

The good news is, once you get into a cycle that works, you’ll find your flow! A good night’s sleep —> energy and enthusiasm to exercise —> feeling of accomplishment, motivation to eat healthy —> improved digestive health, sustained energy throughout the day —> restorative, quality sleep.

It take me at least an hour to get ready to doze off. I put away the to-do list and resist the urge to “get just one more thing done.” That way, I have enough time to wind down and not feel cheated out of my quiet time (totally necessary when you’re raising two kids solo). What happens when I try to wedge my wind-down time into just 15 minutes? I end up snacking (and snacking, and snacking) to help me relax, every time.

What tricks or habits have you developed to make sure you get enough zzz’s? Do you consider sleep time as sacred, or is it the first thing you cut back on when you’re busy?

6 Month Old Cheeseburger…

May 9, 2011

Mr. Wheeler, a Science teacher at W.B. Ray High School has an ongoing experiment with his Nutrition and Science class.  I thought you might like to read about it.

  6-Month Cheeseburger

The 6-Month Old McDonald’s Cheeseburger

“The attached photo is of a ongoing science experiment that my students performed in Nutrition and Science Class. Funny thing is you will not see any mold, bacteria, or deterioration of any kind. Something to ponder the next time your deciding on where to eat…perhaps a few too many preservatives.”

And millions of people eat this everyday.  Pretty scary!  Think before you eat!

Adam

Release the Fat…

August 24, 2010

How does the body release stored body fat?  One of the quickest ways for our bodies to release body fat is train/workout at such an intensity that it sends your body into as state of “fight or flight”.

You know that feeling during your workout when you think to yourself “I don’t think I can do one more” or “I don’t think I will be able to finish this workout” or my favorite “If he tells me “only more 10 seconds” one more time I am going to let him have it!”

At this point in your workout your body is releasing hormones adrenaline, noradrenaline, and cortisol into your blood stream to help with your panicked state.  What also happens is your body taps into it’s storage of fat to use as fuel.  During this time when your heart is raising and you can barely catch your breath you are burning a ton of calories to help your body compensate for the stresses that are being placed on it.

Is this a good thing to do?  Yes, but not all the time.  That is why we have recovery weeks and take days off from training all together.

This next week, when we get back to our workouts and let yourself get to that state of “HOLY CRAP I DON’T THINK I CAN DO ONE MORE REP!” and know that it is helping you move closer to your fitness/fat loss goals.

Please let me know what you think of this post.

Release the Fat…

May 24, 2010

How does the body release stored body fat? One of the quickest ways for our bodies to release body fat is train/workout at such an intensity that it sends your body into as state of “fight or flight”.

You know that feeling during your workout when you think to yourself “I don’t think I can do one more” or “I don’t think I will be able to finish this workout” or my favorite “If he tells me “only more 10 seconds” one more time I am going to let him have it!”

At this point in your workout your body is releasing hormones adrenaline, noradrenaline, and cortisol into your blood stream to help with your panicked state. What also happens is your body taps into it’s storage of fat to use a fuel. During this time when your heart and raising and you can barely catch your breath you are burning a ton of calories to help your body compensate for the stresses that are being placed on it.

Is this a good thing to do? Yes, but not all the time. That is why we have recovery weeks and take days off from training all together.

This next week, when we get back to our workouts let yourself get to that state of “HOLY CRAP I DON’T THINK I CAN DO ONE MORE REP!”place and know that it is helping you move closer to your fitness/fat loss goals. It is okay to yell and motivate those around you. You don’t have to leave it all to me.

Have a great weekend. I look forward to seeing you next week.

Committed to Your Success,
Adam

18 Pounds in Two Months!!!

May 10, 2010

Congratulations to Diane Metz for dropping 18 pounds over the past two months!

Below is a brief description of Pinnacle Fitness Boot Camps and what Diane’s secret to losing all that weight so quickly was.

You could do the same thing if you set your mind to it and put a few simple systems in place to help you get what you want.

She also told me she had changed her eating habits as well as her family’s eating habits.  It is tough but you can do it just like she has.

If you are struggling with dropping those last few pounds or need to get started let me know and we can set up a time to talk about what you are doing or more importantly, not doing

Committed to Your Success,

Adam

A few small things…

September 13, 2009

I am sitting in the the Louisville, KY airport going over my notes from my Bootcamp Bootcamp experience and I wanted to share a few things with you.

I wanted to share with you a few of the take home messages that I received this weekend that can apply both to business and life.

1. Take Action: The most important message I continually heard this weekend was to TAKE ACTION. Nothing happens without you taking some sort of action towards the goal you set or the decision you have made. For instance, if you haven’t dropped all the weight that you intended to need to recommit to your goal and register for next months bootcamp class before it fills up.

2. Start with 2 or 3 Things: Often we get caught up trying too many strategies at once and don’t really get anything accomplished in any of them. I learned ssssoooo many strategies this weekend to help my business. If I tried to implement one half of what I learned I wouldn’t get anything done. I have picked 3 that I am going to focus on to significantly improve the service to my clients/you. Which in turn will hopefully improve my business.

3. Be Consistent: Starting is the most important factor in getting anything done but if you do not consistently take action will not receive any of the benefits. For instance, if your goal is to significantly change your physique and you are only eating breakfast once a week or not eating smaller healthier meals 4-5 times per day consistently you are never going to make an impact on your body’s shape.

To wrap it up. Start with 1 or 2 changes, take action on them immediately, and consistently work on those 1 or 2 things until they become habit.

Have a great week. I look forward to working with you soon.

Yours in Performance and Fitness,
Adam

The Starvation Diet…

September 8, 2009

While having lunch with a few friends of mine last week I overheard one of them say, “I need to have a big lunch today because I have to work late.  I won’t get home to eat dinner until 8pm tonight”.   We were eating at 12:30pm. She was not going to eat for another 6.5 hours.  That is a long time to go without food (unless you are sleeping).

Above is a very common rationalization for consuming more food at one sitting as opposed to planning out your meals so you won’t have to overeat and starve yourself everyday.  Below are few of the things that happen to your body when you begin the cycle of binging and then starving.

1. Spiking Blood Sugar.   A rapid rise in blood sugar levels after meals has been shown to affect the ability to concentrate, stay alert, and perform athletically and intellectually.

2. Eating Muscle.  After several hours your body will begin to use muscle i.e. protein for fuel.  Bodybuilders who have to preserve as much muscle as possible will wake up in the middle of the night to have a protein/carbohydrate snack to reduce the chances of their bodies using muscle for fuel.  Not that you are a bodybuilder but muscle helps burn more calories.

3. Slow Metabolism.  Your body’s metabolism will begin to slow down to conserve energy.   As you may know, when you slow down your metabolism you burn fewer calories therefor you store more fat.  This is probably the opposite of what you are trying to acheive.

I tell my clients is to shoot for 4 to 5 healthy feedings a day of fruits, veggies, nuts, whole grains (after a workout), lean protein (with fewer legs), and 1/2 your body weight in ounces of water.  Each feeding should have a carbohydrate and a lean portion of protein.

This system will keep your blood sugar under control, preserve muscle tissue, and keep your metabolism burning consistently through out the day.  The water will keep you hydrated and help you feel sated.

I hope you enjoyed this post.  Feel free to leave any comments.  I look forward to reading and responding to them.

Yours in Performance,

Adam