Café Physique

How long does it really take to get in shape?

2010-04-30T22:52:00.000-05:00

This is a question clients put to me all the time; unfortunately, it's hard to answer. That's because, even though I know they're looking for a quick answer like "4 months" or "8 weeks," the truth is it depends on a lot of different things.

First, there's your background. Are you a former athlete used to hitting the weights, or a reformed couch potato who is new to working out? Your past and existing fitness levels can dramatically affect the time you need to get up to speed.

Plus, everyone has a different definition for what "in shape" means. To some, it's being able to play in a tennis tournament or run two miles without stopping; for others, a marathon or just looking good on the beach is the goal. Without having an idea of what you want to achieve, it's tough to know what kind of progress you're making.

With that fine print laid out, however, I'll offer an answer that's probably closer to what you're looking for: it takes most people, on average, about 10-12 weeks to start seeing noticeable gains in their fitness program. They might start to feel more energetic right away, or detect changes like weight loss earlier, but 2-3 months seems to be the point where most people can tell that their physical appearance is changing.

But, as I mentioned before, you may or may not think of that as being "in shape." If your goal is to compete in a running, swimming, or biking race, you might want to plan for closer to six months, or a bit longer if you're shooting for something even more ambitious.

There are probably two other things I should point out here. The first is that you can't rush results. Like a "crash diet," a workout routine that doesn't allow enough rest or recovery isn't going to do you much good. In fact, it could lead you to a very serious injury or illness, so resist the urge to go above and beyond what your doctor or trainer recommend.

And secondly, remember that your time working out is just part of the equation. Working hard is great, but it won't do a lot for you if you have terrible form, or if you finish your exercise by eating a box full of sweets. Rest and nutrition are very big parts of the process, and how well you incorporate them along with your strength and cardio training can easily mean the difference between making progress and hitting early plateaus.

Even though there might not be one set answer to the question of how long it takes to get in shape, there is one thing I can promise you: if you make a commitment to working on your fitness, hire a quality trainer to help you get started, and take advantage of your time to rest and eat in a healthy way, then it won't take more than a couple of weeks for you to start feeling better than you have in years.

Slipping on your New Year's Resolutions?

2010-04-30T22:47:00.002-05:00

As the clock struck midnight on New Year's, tens of millions of Americans pledged to themselves that this would be the year they finally got into better shape. Surveys show that this is overwhelmingly the most popular New Year's resolution out there... and also, unfortunately, the one that usually gets abandoned the quickest.

Chances are, you know at least half a dozen people who planned on getting fit in 2010, but haven't made very much progress so far. You might even be one of them yourself. If you are, that's okay – it's a common problem, and you're fighting some very powerful psychology. It isn't that you don't want to get into shape, it's that getting into shape takes a lot of hard work over a lot of time. It's very easy for your brain to trick you into settling for something else that feels better in the moment. In other words, being fit feels good later, but ice cream and pizza do the trick right now.

This is all just a way of saying that resolutions are hard because habits can be nasty things. But the good news is that there's still plenty of time to reach your fitness goals for this year. You just need to get moving today, before they become another thing you never got to.

Here are a few pieces of advice to help you gain some momentum:
Use habits to your advantage. We all know that bad habits are hard to break, but what most people forget is that good ones are, too. Make it your goal to do a light workout every day for a month. Even if you spend just a few minutes on the treadmill, you'll find that it will quickly become part of your daily routine – and much easier to stick with going forward.

Make it convenient. It's hard to muster the enthusiasm to go to the gym when it means driving half an hour, finding your workout clothes, locating some of your favorite music, and so on. Make things easy by planning ahead; find a place and time that are convenient to exercise, and then gather everything you'll need beforehand. Having your workout set to go removes a lot of the last-minute excuses we find to just stay home.

Remember Pavlov. A lot of us remember the story about Pavlov and his dogs – the ones who salivated automatically at the sound of a bell – from high school. What we tend to forget is the underlying lesson: rewards and punishments are powerful things. For every day that you make your workout, give yourself a treat; if you miss your time at the gym, fine yourself a couple of dollars, or put off watching your favorite television show. It might sound simple, but it can help you set new habits quickly.

In less time than you think, we’re all going to be looking forward to 2011. The question is: will you still be dreaming about getting into shape, or thinking about what you can accomplish once you are?

Cardio Workouts That May Even Make You Smile

2009-02-16T22:31:00.005-05:00

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You already know that one of the most important things you can do for your weight loss goals is regular cardio exercise. You also know that cardio workouts are indispensable to an effective training program and general good health. But, did you know that you don't have to suffer through boring cardio workout experiences day after day?

Main Course
Check out this post on PersonalTrainerz.com for Five Fun Cardio Workouts to Trim Your Body. These are great ideas for getting out of an exercise rut.

Dessert
If I have to spend ONE MORE minute putting one foot in front of the other on the treadmill or gliding on the elliptical, I think I'll explode. Honestly, I'll become the very first victim of B.C.B. (Boring Cardio Burnout), and I'll simply vanish into thin air. I have tried everything to make these monotonous cardio workouts exciting...magazines (print is too small to read while in motion; gives me headaches), books (too loud in the gym to concentrate; book won't stay open on the little magazine rack), books on CD (expensive to buy, horrible selection at the public library; too embarrassed to carry my old CD walkman), cell phone (not cute to carry on a conversation while breathing heavily)...Get my point? Today, I'm vowing to stop the madness. No more boring work outs for me!

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

13 Healthy Eating Tips

2009-02-09T18:36:00.005-05:00

Appetizer
Developing healthy eating habits isn't as confusing or as restrictive as many people imagine. The first principle of a healthy eating plan is simply to eat a wide variety of foods. This is important because different foods make different nutritional contributions.

You should also try to maintain a balance between calorie intake and calorie expenditure—that is, don't eat more food than your body can utilize. Otherwise, you will gain weight. The more active you are, therefore, the more you can eat and still maintain this balance.

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The following basic guidelines are what you need to know to construct a healthy eating plan.

1. Eat plenty of high-fiber foods—that is, fruits, vegetables, beans, and whole grains. These are the "good" carbohydrates—nutritious, filling, and relatively low in calories.

2. Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day.

3. Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No.1 additive, is added to a vast array of foods. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year.

4. Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.

5. Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.

6. Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.

7. Keep portions moderate, especially of high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

8. Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolks.

9. Eat a variety of foods. Don't try to fill your nutrient requirements by eating the same foods day in, day out. It is possible that not every essential nutrient has been identified, and so eating a wide assortment of foods helps to ensure that you will get all the necessary nutrients.

10. Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt.

11. Try to get your vitamins and minerals from foods, not from supplements. Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. Foods also provide the "synergy" that many nutrients require to be efficiently used in the body.

12. Maintain a desirable weight. Balance energy (calorie) intake with energy output. Exercise and other physical activity are essential.

13. If you drink alcohol, do so in moderation. That is one drink a day for women, two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Alcoholic beverages can add many calories to your diet without supplying nutrients.

Dessert
Following these basic steps doesn't mean that you have to give up your favorite foods. As long as your overall diet is balanced and rich in nutrients and fiber, there is nothing wrong with an occasional cheeseburger. Just be sure to limit how frequently you eat such foods, and try to eat small portions of them. A healthy diet doesn't have to mean eating foods that are bland or unappealing.

* From MediZine Wellnessletter: 2009

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Health Benefits of Drinking Tea

2009-02-03T11:01:00.005-05:00

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Drink more tea. When the whole Starbucks craze started, I always felt left out when my girlfriends wanted to meet for coffee because while I love the aroma of fresh brewed coffee, the taste makes me gag and cringe. But then a friend turned me onto hot tea, and things have never been the same since.

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I love hot tea for many reasons. For one, it has turned out to be my herbal Xanax. It calms me when I'm feeling anxious, and comforts me when I'm having a rough day. I'm known for being freezing cold at all times, so I enjoy holding a hot mug while reading a book or people watching. These are all of my emotional reasons for drinking tea, but here are 10 health reasons to make the switch!

1. Tea contains antioxidants that protect your body from the ravages of aging and the effects of pollution.

2. Tea has less caffeine than coffee. An eight-ounce cup of coffee contains around 135 mg caffeine; tea contains only 30 to 40 mg per cup. If drinking coffee gives you the jitters, causes indigestion or headaches or interferes with sleep -- switch to tea.

3. Tea may reduce your risk of heart attack and stroke. Drinking tea may help keep your arteries smooth and clog-free, the same way a drain keeps your bathroom pipes clear.

4. Tea protects your bones. It's not just the milk added to tea that builds strong bones. One study that compared tea drinkers with non-drinkers, found that people who drank tea for 10 or more years had the strongest bones, even after adjusting for age, body weight, exercise, smoking and other risk factors.

5. Tea gives you a sweet smile. Tea itself actually contains fluoride and tannins that may keep plaque at bay. So add unsweetened tea drinking to your daily dental routine of brushing and flossing for healthier teeth and gums.

6. Tea bolsters your immune defenses. Drinking tea may help your body's immune system fight off infections.

7. Tea protects against cancer. Thank the polyphenols, the antioxidants found in tea, once again for their cancer-fighting effects.

8. Tea helps keep you hydrated. The only time the caffeine becomes a problem as far as fluid is concerned is when you drink more than five or six cups of a caffeinated beverage at one time.

9. Tea is calorie-free. Tea doesn't have any calories, unless you add sweetener or milk. If you're looking for a satisfying, calorie-free beverage, tea is a top choice.

10. Tea increases your metabolism. Green tea has been shown to actually increase metabolic rate so that you can burn 70 to 80 additional calories by drinking just five cups of green tea per day. Over a year's time you could lose eight pounds just by drinking green tea. Of course, taking a 15-minute walk every day will also burn calories.

Dessert
Clients frequently wonder which tea is better - green, black, or white? To be honest with you, there really isn't enough difference to get overly excited about. All teas generally contain the same amount of flavonoids. Green and black tea come from the same plants, but green tea is dried for a shorter time and doesn't go through a fermenting process used for black tea.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

You WORK too much

2009-01-21T21:50:00.004-05:00

By sprout wellness at growhealthywithsprout.com - A borrowed post that says everything that I've been thinking but never took the time to say:

so i’ve been thinking about how awful it is that more and more people i come across no longer take a lunch break at work. they eat at their desks, go to the vending machine, or sometimes skip lunch altogether. i could maybe maybe maybe get on board with this new shift IF people were working from like 11 to 3 or 4 (or even just making their own hours and schedules). but when you’re working from 8 or 9 to 5 or 6, that’s absurd. how and why are people just letting this happen? i mean, i don’t really get how we allow a lot of things to happen. but being worked into sickness is on a really weird level, because NO one i talk to has any problem with it. at all. they think it’s no big deal. um, really?

i stumbled across this article that makes all of the points i would have. here you go:

Almost a third of working Americans (28 percent) took no vacation time at all; half took a week or less; and two-thirds got less than two weeks off. The median vacation time: 8.2 days, far below the three weeks most cited as the needed amount of time-off to prevent burnout.
The eighth annual Expedia.com vacation survey backs that up, reporting for “the eighth consecutive year, Americans received and used the smallest amount of vacation time among their (European) counterparts abroad.”
Even worse, despite reporting an average of 14 paid vacation days again this year, about a third of employed U.S. adults will not even use all the vacation days they do get.
“Again this year, employed U.S. adults will leave an average of three vacation days on the table, in essence giving back more than 460 million vacation days in 2008. Despite these statistics, Americans do see the value in vacation, with more than one-third (39 percent) reporting they feel more productive and better about their job upon returning from vacation and 52 percent claiming to feel rested, rejuvenated and reconnected to their personal life.”
And even when Americans do take vacation, 24 percent “report that they check work e-mail or voicemail while vacationing.” That’s up from 16 percent in 2005.
Men who don’t take regular vacations are 32 percent more likely to suffer from heart disease than those who do, and women are 50 percent more likely.

and the worst part by far was actually written in the comment section, by a man named mike burns:

“I have not had a vacation for nine years. My employer can’t afford to give us any. I work for the Oil and Gas industry. In that time, I have lost a family through divorce, and had two heart attacks. I had a quadruple by pass surgery on my heart.
All I did wrong was work. I am still working. Right now, my plan is to die on the job. I am 54. Work is all I have left.
I am living the American dream. I will not hold my breath for O’bama to do anything different. I lost my first marriage when Clinton was in office and that is when I had my first chest pains. The reason? I worked. I am still living the Reagan Revolution. I don’t think the Reagan Revolution will die before I do.”

it’s heartbreaking. but on some level, it’s our own fault.

Find Your Motivation

2009-01-18T13:14:00.004-05:00

Appetizer
Motivation will not magically happen. Your motivation will change from day to day. You have to recommit to your goals each day, tweak them to fit changes in your lifestyle and attitude and find new ways to motivate yourself over the course of your life.

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If you're sitting on the couch watching Oprah's Best Life episodes while eating Kashi cookies dipped in melted Hershey's kisses from Halloween (don't even laugh - it happens) and waiting to feel "motivated" to head to the gym, you are fooling yourself.

Motivation is not something that happens to us. It's something that we have to create for ourselves. Since each person is motivated by a unique set of factors, it really is up to you to find what will make you eat like you give a damn (Sorry, Mom).

- Does spending money in this tight economy make you feel like you have an undie grundie? Well, consider the fact that diseases caused by unhealthy living, and their necessary medications, will make your healthcare costs skyrocket! And what about the crazy costs of having to buy a new wardrobe when your "normal" clothes don't fit anymore?

- Are you a complete sucker for your grandkids? You certainly won't be able to do anything fun with them if you have no range of motion (completely inflexible) and are out of breath by the time you hit the end of the driveway.

- Thinking about starting a family? Your new baby will be your most prized possession, so do you really want to treat him/her to a 9 month incubation period filled with Krispy Kreme donuts and second-hand cigarette smoke? Not at all. You want to give your baby the absolute best from the point of conception.

These are just a few examples of how you can motivate yourself to live a healthy lifestyle by finding something else that you really, really want out of life and linking them both together.

Dessert
Studies have shown, and I tend to agree, that people who give "looking good" as the sole motivating factor for exercising and eating well do not stick to healthy living as long as their counterparts who give less superficial reasons. The problem with only being worried about how you look is that you will have no motivation to make smart choices on the days that you're fitting into your "skinny jeans." Also, when you find yourself in an environment when you feel that you look better than most everyone else, you'll tend to slack off. Find something more meaningful to motivate yourself...something that you care about deeply...something bigger than just yourself.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Diets Don't Work

2009-01-14T14:00:00.002-05:00

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Diets Don't Work. Stop wasting your time following someone else's plan for you. Make your own plan based on realistic changes because if you can't follow your chosen diet for the rest of your life, you're wasting precious time.

Main Course
Most people who go on diets gain back any of the weight that they've lost. This is because it is very difficult to maintain a strict eating regiment and because dieting often disrupts our bodies' natural metabolism.

We often start diets with the thought that we will suffer through some type of unnatural eating plan for a set period of time and then we will go back to our old habits after losing the weight and finishing the diet. In these cases, we haven't really addressed our underlying reasons for why we eat and how we view food and self-care.

In terms of metabolism, when we follow strict diets that don't meet all of our body's needs, our body makes metabolic adjustments that make it increasingly difficult for us to lose weight. Our body becomes very efficient, and we then have to eat less and less and less in order to continue to lose weight. The fact that the same diet becomes less effective over time, makes it nearly impossible to stick with.

So, if diets don't work, what is the answer? The key lies in making lifestyle changes (not temporary quick fixes) that honor your body. This is not an easy process, but it is fulfilling and life-altering.

Dessert
Whenever I say that diets don't work, I worry that people will interpret that to mean that they should just eat whatever they want and hope for the best. That is not the case at all. I have simply found that scripted diet plans rarely ever result in permanent weight loss. I've witnessed the disappointment and embarrassment that typically accompany failed weight loss attempts, and I've also seen the wonderful life changes that result in self-care and making peace with food.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

It's Not About Willpower

2009-01-10T18:19:00.005-05:00

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Willpower is fine for short-term progress, but long-term success requires planning and finding ways to feel motivated daily.

Main Course
In the past, a lack of willpower has been blamed for causing us to fall off the diet wagon, but new research indicates that trying to will your way to long-term success rarely gets the job done. Willpower is finite, and when you're stressed, tired or even bored, you can easily hit the limit in terms of "I will not eat that brownie. I will NOT eat that brownie. I WILL not eat that brownie..."-type thinking.

So if willpower isn't the key to success, what is? It actually comes down to planning ahead, making smart choices and keeping yourself motivated. Here are some tips to get you started down that path:

1. Try to eat at regular intervals, and eat at the same time every day. This will keep your appetite from raging out of control when there is nothing around but a Krispy Kreme treat.
2. Never go to a "food event" - like a wedding or party - hungry. If you do, you will most assuredly head down the wrong path. ( The one with all of the cake, of course.)
3. If you’re going to be around decadent, high calorie foods – whether it be the local PTA cake sale or your mother’s house for dinner – decide ahead of time how many items you will sample, then stick to it. For example, allow yourself 4 “tastes” or “ 2” full portions – and don’t go over.
4. Eat mindfully. If you think about every piece of food you put in your mouth you’ll naturally put in less.
5. In the event that you have gorged yourself on a not-so-healthy meal, don’t beat yourself up for a lack of will power. Instead, forgive yourself and simply “ move on.”

Keep these 5 steps in mind, and you will find it easier to systematically stay on track without allowing a seeming lack of willpower make you feel hopeless.

Dessert
I feel very strongly that willpower is overrated. In addition to making us feel shameful and weak if we seemingly don't have "enough" of it, it also leads to discouragement and helplessness. Neither of those feelings are helpful in the quest to live a healthy lifestyle. More importantly, willpower is elusive. If we want more of it, where do we turn? We can't buy more. We can't make more. We can't create more. So, we're left needing something that we can't get and feeling bad because we don't have it. Where's the sense in that?

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Slow Down. We’re Moving Too Fast...

2008-10-23T15:31:00.004-05:00

...We've got to make the morning last

Just kickin' down the cobblestones, lookin' for fun and feelin' groovy.

OK, that was a short departure from today’s post, but that Simon and Garfunkel song kept popping into my head as I thought about what I wanted to write today so…just work with me!

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People who eat quickly and until they're full are three times more likely to be overweight than others.

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For some, it may be "easier said than done" to slow down and listen to your body in terms of knowing when to stop eating. Here are a few tips to ease into the process one step at a time:

Eat slowly - One way to help control calorie intake is to slow down and savor and enjoy your food more. Put down the fork between bites and take time to have a conversation and linger over the meal. Satiety signals take time to be experienced, so after you have eaten an amount of food that should be satisfying, you may want to wait 15 to 20 minutes before deciding if you are still hungry.

Take in appropriate portion sizes - A good guideline to help you understand portion sizes is to translate the abstract information represetned by the serving size into something visual that's easily remembered. So instead of trying to memorize lists of ounces, cups, and tablespoons, simply compare the serving sizes of particular foods to familiar physical objects.

the size of your fist equals 1 cup, which corresponds to 2 servings of pasta or rice
the size of a deck of cards or the size of the palm of your hand (minus fingers) equals 3 servings of meat, fish or chicken
the size of a baseball equals 1 apple
the size of a hockey puck equals 2 servings for ½ bagel
the size of a compact (CD) disc equals 1 serving of one pancake
the size of 4 stacked dice equals 1 serving of natural cheese

The best way to determine the amount of food in a given serving is to look at the Nutrition Facts label and measure it out. Although this may not be practical or that much fun, if you are able to take the time, you will soon be able to "eyeball" the amount of food and know whether there is too much or too little.

Don't multi-task while eating. Of the adults polled in a nationally representative online study,

91% typically watch TV while eating meals at home.
35% say they eat lunch at their desk. While they're eating, they typically work on the computer, read, make and receive phone calls, write, do calculations or clean their desk or work space.
26% say they often eat while driving, and 3% say they eat most of the time while driving.

It's nearly impossible to gauge your body's natural feelings of fullness if you're mind is elsewhere. Focusing on the meal at hand will not only allow you to enjoy your food more, but it will also help you eat less by realizing when your body has had enough. Dessert Admittedly, taking the time to taste the food that we eat can feel silly or a waste of time amidst all of life's many demands. On the other hand, doesn't it seem silly not to?

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Exercising as a Couple

2008-10-06T16:24:00.002-05:00

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Exercise is known for causing the brain to produce chemicals that reduce stress, evoke feelings of happiness and increase libido. Studies show that couples who exercise regularly report better, and more frequent, sex with their partners. This is a huge motivator!

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Couples recognize that working out together is an effective way to demonstrate a commitment to their wedding vows before they even take them. By taking care of their bodies, they show that they care about being their best for each other and that they’ll do what it takes to stay healthy and strong.

When schedules start getting crazy before the big day, workouts are often among the first things to be let go in a quest for more time. Working out solo becomes increasingly more difficult because it’s much easier to break an appointment when no one is counting on you to be there.

By working out together, and paying a trainer to be there with you, couple have a heightened level of accountability to each other – and to the trainer. This ensures that all of those extra cake-tasting calories don’t go straight to the hips (or tummy) before the wedding.

Dessert

The wedding dress may be the #1 motivator for women to work out in the months leading up to their weddings, and oftentimes the men in their lives agree to join them in an effort to be (or at least appear…) supportive. Every bride wants to feel beautiful on her special day, and this often involves making it through a series of dress fittings with the hopes that bare shoulders and toned arms win out in the end.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

No More Fairytales

2008-09-15T13:40:00.005-05:00

Appetizer

At the risk of making it seem as if dedication and consistency are the only routes to successful weight loss, let’s acknowledge that there are exceptions to every rule. There is someone out there who lost weight without the commitment and without putting in the work. We all hate her, but she does exist. And while we’re being up front and honest with ourselves, let’s also agree that while it’s not impossible for the little magic pill to work wonders, it is highly improbable. Fair enough?

Main Course

Weight Training

Weight training or strength training refers to the use of equipment that allows variable resistance. This resistance can be in the form of "free weights" like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight or exercises like pull-ups or dips that rely on your own body weight. If you’re new to lifting weights, you should rely on a certified personal trainer to show you the ropes, but here are some general guidelines:

Complete a minimum of 8 - 10 exercises each time
Involve major muscle groups
Lift weights a minimum of 2 times per week
Do at least 1 set of 8 - 12 repetitions of each exercise
Use a resistance level that results in near fatigue

Aerobic Activity

The American College of Sports Medicine (ACSM) defines aerobic exercise as "any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature." This is the kind of exercise that causes your heart and lungs to work harder than they normally work. It is also referred to as cardiovascular activity or “cardio” for short, and jogging, brisk walking, step classes and kickboxing are all great examples. Remember these tips:

Do cardio 3-5 days per week
Aim for 40 to 60 minutes of continuous aerobic activity
Work at a moderate intensity: 60-80% of maximum heart rate (Use a heart rate monitor)

Consistently Good Nutrition

A healthy diet is an integral part of making your workout work for you. Choose a diet that is low in saturated fat and cholesterol and moderate in total fat intake. In addition:

Eat foods high in fiber
Reduce the number of calories in your diet that come from processed sugars
Choose and prepare foods with less salt
Drink the daily recommended amount of water: 8 to 10 cups (64 to 80 ounces) of water a day
If you drink alcoholic beverages, drink them in moderation (no more than one drink per day)

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To lose weight, you don’t need any expensive equipment or fancy diet plans. You just have to do a few simple things and do them consistently. It will require some effort, and you certainly won’t lose the weight overnight, but if you follow these suggestions the weight loss will be much easier to sustain over time. So watch what you eat, weight train, do some type of aerobic activity and leave the little magic pills in Fairytale Land with Cinderella and her girls.

The Myth of the Little Magic Pill

2008-09-07T16:08:00.006-05:00

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I know you’ve heard of it…the little magic pill you can pop to help accelerate fat loss, speed up your metabolism, block carbohydrates from entering your blood stream and trick your mind into thinking that you already ate. It’s not sold on street corners like the illicit drugs of the urban ghetto though. No, this little pill is readily and legally available to all – even hawked in magazines that you find on popular retail shelves. It’s promoted on television by health experts, celebrities and even some doctors. And your best friend’s cousin’s hairdresser even heard about it on Oprah last week. It’s sold in bright-colored little boxes and marketed under various brand names. It comes in different forms – sometimes blended in a shake, crushed into a nutrition bar or soaked into a frozen meal, but at the end of the day one aspect of this little pill is consistent. It always represents a pipe dream.

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It is the desire and expectation to get something for nothing that feeds our $50 billion diet industry. Some people actually believe that the pills, shakes, bars and infomercial exercise products are going to give them a free ticket to “skinny-ness,” but most of us know that these products won’t really get the job done.

So why do we continue to buy them? Because the lure of the little magic pill is sometimes too much to resist. It promises that the pounds will be shed with little to no work on our part, and that is a concept that even the most level-headed of us wants to believe in. However, the fact of the matter remains that if there were a little magic pill, or anything else for that matter, that could safely ensure rapid and permanent weight loss, EVERYONE would be taking it and the average American woman would not wear a size 14 dress.

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Little magic pills aside, there is a surefire road to success when it comes to losing excess weight – weight training, aerobic activity and consistently good nutrition. Any one of these activities taken in isolation may have a moderate effect; the trifecta nearly guarantees the desired results. While this scientifically proven route isn’t as sexy as sitting at home eating pizza and doing nothing while the pounds drop off, it is certainly more effective.

Fitness On a Budget #3

2008-08-17T17:05:00.004-05:00

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One of the best ways to work out on a budget is to exercise at home because it's FREE.

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Invest in a few pieces of inexpensive exercise equipment that will allow you to get a total body workout at home.

- Dumbbells. Dumbbells are small, hand-held weights that you can use to strengthen your upper body. They're available in many sizes, but most women only need 3lb, 5lb and 8lb to start out with.
- Resistance bands. These stretchy tubes offer weight-like resistance when you pull on them. Choose from varying degrees of resistance, depending on your fitness level.
- Jump-ropes. Skipping rope can be a great cardiovascular workout, and you can get these for just a couple of dollars.

Buy used equipment. Check out listings for used exercise equipment on local online ad boards like craigslist.com. Online auction sites like eBay are also a good option, but make sure the shipping costs won't put the item out of your budget.

Turn your home into a private aerobics class with a good selection of exercise videos. Borrow videos from your library or a friend, or rent them from the video store before you buy them to see if you like the routines. Another great option is signing up for Netflix or another mail delivery program that will allow you to keep fresh titles coming each week. Be sure to pick videos that match your current fitness level so that you don't get discouraged by exercises that are too hard or too easy. Some small equipment may be required, depending on the activity you select.

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My personal fave of all of these ideas, is getting a great set of exercise DVDs. The music, exercises and instructors make me feel like I'm actually part of a real class rather than just doing bicep curls in my living room. My clients also love the fact that they can get all of the variety of a fancy fitness center (maybe even more) in the most convenient location - their own home.

About Cafe Physique: The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Fitness On a Budget #2

2008-08-12T13:11:00.005-05:00

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Many of us have been trained to feel like we're not working out unless we're actually at the gym or using expensive infomercial equipment in our basements. The truth is that you can create your own workout anywhere, at any time.

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You don't necessarily need special equipment like a treadmill or elliptical machine to get a great cardiovascular workout. With a little planning, some of the daily activities you take for granted can become part of your exercise routine:

Get in extra steps whenever & wherever you can. Take a brisk walk every day, whether it's a path through your neighborhood or laps in a local mall. Take the stairs instead of the elevator or make a full workout of climbing the stairs. Sneak in extra steps whenever you can by parking farther away from your destination.

Pick up the pace as you do your household chores. Mow the lawn, weed the garden, rake the leaves or shovel the snow, but make the movements intentional and try to maintain a quick pace while you’re working. Even indoor activities such as vacuuming and scrubbing count as a workout if you increase your heart rate.

Don’t sit on the sidelines. If you have children, don't just watch them play. Join them for a game of tag or kickball. Walk them to the park. Dance. Take a family bike ride.

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Many of my clients are under the impression that an activity doesn't count as a real workout unless they're going for at least an hour. I'm not quite sure where this thought pattern originated, but it's not true. Feel free to break your workout into 15-minute increments throughout the day. Something is ALWAYS better than nothing, so get moving whenever you can.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Fitness On a Budget #1

2008-08-11T13:50:00.003-05:00

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The residential real estate market, along with gas prices and the economy in general, is causing savvy consumers to cut back on their "wants" in order to afford their "needs." In these situations, expenses that feel like splurges are oftentimes the first to go. Follow my next few posts to find out how to meet your financial obligations without sacrificing your health.

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Paying for a gym membership and the gas it takes to get there can be expensive, but there are plenty of other options for getting in shape. Here are some low-cost alternatives to help you get fit without breaking your budget:

Improvise by using ordinary household items for various upper and lower body exercises.

Canned goods. Many canned goods can serve double duty as hand weights.
Milk or water jugs. Fill empty milk or water jugs with water or sand and secure the tops with duct tape. To adjust the weights as your fitness level changes, simply add more water or sand. If you wonder how much weight you're lifting, simply weigh the jug on your household scale.
Potatoes. A 5- or 10-pound bag of potatoes can provide added resistance for various exercises.
A low, sturdy step stool can become exercise equipment if you use it for step training — an aerobic exercise resembling stair climbing.
Chair. You can use a chair for many seated exercises with makeshift weights or use the seat as a platform for your hands while doing triceps dips. The back of the chair serves as a good place to hold on for extra balance when doing things like leg lifts.

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These may sound like corny ideas, at first, but remember that it's usually the simplest things that, when done consistently, add up to the biggest results. I've gotten a great reaction from clients who saw me deliver these same tips on Fox 5 Atlanta last month: Watch the TV Clip

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

When You Just Don't Feel Like Working Out

2008-07-26T15:43:00.006-05:00

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Make it to the gym more often.

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Some days, you just won’t feel like working out. Maybe you haven’t been able to get as much sleep as you need or you've been having some stress at work or in your personal life. No matter the reason, sometimes you just aren’t in the mood for moving and sweating. Whenever this happens to you, try these strategies for working up the desire to hit the gym:

Remind Yourself of Your Goals - Start thinking about why you started exercising in the first place and what the end results will be. Do you want to lose a certain amount of weight? Get more toned? Have more energy? A quick reminder of why exercise is important to you can be just the motivation that you need to eek out another set of reps.

Plan on Reducing Your Workout – If you feel that you won’t have the energy to do your complete routine, tell yourself that you will just do half of the work out. If you usually jog four miles, plan on just doing two. If you are weight-training that day, focus on just doing the compound exercises while leaving out the isolation exercises. Once you get going, you might discover that you actually have the energy to do your full workout.

Don’t Go Next Time - Give yourself permission to skip the next work out but not this one. If the next work out rolls around and you still don’t feel like going, you actually might be doing yourself some good by skipping it. Feeling consistently turned off by exercise is usually a sign of overtraining, and giving your body more time to rest can actually help you reach your fitness goals faster.

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The trickiest part of any exercise plan is motivation. You can know all of the exercises and the proper techniques, but if you aren't inspired enough to get to the gym, it won’t do you much good. Figure out what motivates you most, and make sure that you use that motivation to hold yourself accountable for regular physical activity. I'm not opposed to an occasional self-bribe either. It goes something like this, "If I workout at least 4 times this week, I'm going to treat myself to a spa pedicure next Friday after work." Just make sure that your rewards are not food-based, and you'll be good to go.

Summer Exercise Tips

2008-07-18T07:28:00.008-05:00

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Keep your exercise routine going through the summer.

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Doing outdoor exercise can be really invigorating, but the extra heat means that you have to take extra precautions. Here are some basic tips to keep in mind if you plan on working out during these hot summer months:

Stay Hydrated - You’ve heard this one a million times, but it bears repeating: drink plenty of water. Forgetting your water bottle won’t just make you uncomfortable, but it will also cause you to not perform at your peak. And if it gets too hot, it can be down right dangerous to get inadequate hydration.

Slather on the Sunscreen – Even on days with high levels of cloud coverage, it’s really important to use sunscreen and reapply every half an hour or so. Choose a brand that is waterproof and doesn’t run, so your sweat doesn’t cause the sunscreen to roll into your eyes.

Work Out in the Off Peak Hours - It might be tempting to sleep in as much as you can and just to start jogging whenever you manage to get out of bed - especially on the weekends. But when you exercise in the middle of the day, you expose yourself to the hottest part of the day. It’s a lot healthier and safer to plan your exercise for earlier in the morning or later in the day.

Wear Light Colored Clothing - Your clothes should be breathable and preferably light in color. White reflects light, and therefore will actually help you stay a few degrees cooler.

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While “no pain, no gain” is true to an extent, that doesn’t mean you have to always feel uncomfortable while working out. It’s important to listen to your body in order to avoid heat related injuries. If you every suddenly feel dizzy, nauseated, or very weak while working out, be sure to take a break and cool off. If symptoms persist, check in with your doctor. Remember, the idea is make yourself more healthy with exercise...So it doesn't make sense to push yourself until you feel sick.

Exercising During Pregnancy

2008-07-08T08:33:00.010-05:00

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Don’t let pregnancy end your exercise routine.

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If you are expecting, don’t see that as an excuse to stop your fitness plans. As a matter of fact, exercising during pregnancy has numerous benefits.

A More Comfortable Pregnancy - As many pregnant women can attest, pregnancy usually comes with a number of uncomfortable side effects. Many report chronic backaches from the rapid weight gain, constipation, and sore joints caused by hormone changes. Exercise can help relieve your achy muscles, minimize constipation, and even help regulate your hormone levels.

An Easier and Faster Labor - When the big day finally arrives, your labor is likely to go more smoothly if you are a fit mommy. Labor is obviously an extremely exhausting process, and the more stamina and overall strength you have, the easier it will be for you.

Regain Your Pre-Pregnancy Body Faster - By maintaining a base level of fitness during pregnancy, you will actually be able to recover from the labor faster. You will also be somewhat leaner than if you hadn’t exercised, which means that you will probably be able to get back down to your ideal size more quickly once you feel that you are ready to start working out again.

While exercise during pregnancy has countless benefits for you and your baby, it’s best to consult with you doctor before you begin any exercise plan.

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This really goes to show that no matter what stage of life you’re in, you can benefit from exercise. Watch out for negative thinking and excuses like “I’ll start exercising again after the baby is born” because they’ll leave you wishing that that you’d started earlier.

What Not To Wear

2008-06-28T19:17:00.002-05:00

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What you wear during a workout can make all the difference.

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Your clothing has a surprisingly important role in the effectiveness of your workouts. If you aren’t comfortable, you are much less likely to give it your all while exercising. Keep these tips in mind when shopping for your workout outfit:

Choose Breathable Fabrics – If you choose clothing that insulates your body heat, you may find that you have to cut your workout short because of overheating. When doing really intense exercise, your body temperature rises significantly. You want as much of that heat to be released into the air as possible. Breathable materials that also wick sweat are truly the best. They can help keep you comfortable enough to push a little harder during intense workouts while drawing moisture away from your skin.

Sports Bra – For women, good sports bras are a must if you are going to do cardio regularly. Your sports bra should be more snug than a regular bra, but not restrictive. They are typically made of materials that are very elastic and wick away moisture easily. Try and watch out for seams that might rub uncomfortably against your skin during repetitive movements.

Opt for Quality Socks and Shoes - Your socks should be cotton and your shoes should be very comfortable yet snug. If your shoes are too loose fitting, your foot might wind up shifting inside causing a blister.

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Sometimes the first thing that people do when they decide to start working it is to go shopping for the best, most expensive workout clothes they can find. But really, there is no reason to spend and arm and a leg when you decide to start working out. Discount shoe stores usually have just as good of shoes as shoe stores in high end malls. And you don’t have to buy name brand gear in order to get a complete workout wardrobe that meets your needs. Being a bargain hunter can go hand in hand with staying fit.

Tips for a Leaner Midsection

2008-06-27T16:57:00.005-05:00

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There’s no secret to getting the abs you want.

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A significant chunk of people start working out because they hope to get those movie star-quality abs. Unfortunately, that’s often a lot harder than it sounds, so it’s a good idea to keep these basic tips in mind as you get started.

Don’t Do Endless Reps – Don’t make the mistake of thinking that doing crunches or sit-ups for hours will give you the six pack that you desire. The abdominal muscles are just like any other, and if you can do hundreds of crunches at a time, you may not be challenging them enough to grow. If any ab exercise get too easy for you, you should consider making it more challenging by adding weights. For example, you might hold a dumbbell or medicine ball to your chest while you do crunches. You should also learn how to do other ab exercises beyond the basic crunch. Try bicycle kicks, leg lifts, planks.

Focus on Cardio and Diet - As with anything else, it’s a mistake to think that resistance training alone will get you the tummy that you want. Most people aren’t happy with their abs because they simply have too much fat in that area. Fat around your midsection is typically harder to get rid of than fat from other you parts of your body. And women, because they have a naturally higher body fat percentage than men, might actually find it to be even more challenging. The only way to get rid of that fat is by doing plenty of cardio and watching what you eat.

Stand Up Straight – Most people can improve the appearance of their midsection simply by improving their posture. Standing up straight will naturally cause you to pull your stomach in, and it will also activate more muscles, helping you burn a few extra calories during the course of the day.

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I’ve noticed that the #1 thing people neglect while heading down the path to rockin’ abs is a good diet. All of those commercials on television for ab machines sometimes give the impression that exercising is enough to make your abs visible, but it just isn’t. In order to get your body fat percentage low enough, you need to cut out the sweets and excess junk while making sure that you burn off more calories throughout the day than what you take in.

Exercise More at the Office

2008-06-19T11:44:00.005-05:00

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Don’t let your cubicle interrupt your fit lifestyle.

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Your body is designed to be exercised, but physical activity can be tough to come by when you work at an office and spend most of your day parked in front of a computer. That’s why all office dwellers should do what they can to get in more physical activity, even while they are at work.

Rethink Your Commute – If you are fortunate enough to live just a few miles from where you work, you might consider riding your bike to work. True, this might mean that you have to wake up a bit earlier, but the extra exercise you get in every week will be profound.

Take Frequent Breaks – I know it’s easy to get caught up in what you're doing, but it's vital that you take breaks regularly. It won’t just help you produce higher quality work, it will also give you they opportunity to get in some physical activity. By taking a quick stroll around your office building during your breaks, you increase the amount of physical activity you get during the day and get your heart pumping enough to make you feel refreshed. These quick strolls can be an effective stress fighter too.

Replace Your Chair with An Exercise Ball - You’ll probably have to check with management to see if this is OK, but more and more companies are allowing, and even encouraging their employees to sit on exercise balls instead of chairs. Sitting on a ball encourages good posture, and actually activates some muscles in a way that regular chairs don’t because you have to constantly stabilize yourself. It might feel tricky at first, but after a little while it will feel just as natural as sitting on a chair.

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A fit lifestyle is all about small changes. Even choosing to get a little physical activity during your break instead of hanging out in the office kitchen or at your desk can be a huge leap in the right direction. If you concentrate on making tiny changes in how you do things, it will eventually add up to a slimmer waistline and a healthier you.

Quick and Healthy Meals

2008-06-07T09:16:00.004-05:00

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It’s possible to find foods that are both healthy and convenient.

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One of the reasons people choose unhealthy food even when they would prefer to eat well is convenience. If you are really busy and have to choose between microwaving a personal pizza and cooking up some lean fish, you are probably going to choose the pizza to save time. But there are plenty of foods that are both good for you and easy to make.

Canned Soups - Canned soups are great because they taste good, are generally low in calories, and typically have a lot of lean meats and vegetables. As a bonus, they can be heated on your stove or in the microwave in a matter of minutes. Be sure to avoid the “creamy” soups though, as they typically have a lot more calories. You should also check sodium levels because they can be pretty high in some soups.

Frozen Vegetables – Vegetables are great, but in order to eat them regularly, you have to go to the store fairly often if you eat them fresh. If you buy frozen vegetables, you can buy in bulk and just pull them out of the freezer when you need them. Steaming is the best way to prepare them, because it doesn’t add any calories and preserves a lot of the flavor.

Some Rice Bowls - Microwavable rice bowls with vegetables and chicken are another good way to get your veggies and lean proteins. However, you should be careful here. Some rice bowls load up on sugar in order to improve their flavor, so always check the ingredients list before you put them in your cart.

Sandwiches - If you build a sandwich with wheat bread, turkey slices and some veggies (hold the cheese and mayo) you have a well rounded meal that you can whip up in less than five minutes.

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More people would be willing to eat right and exercise if they didn’t have so many other life obligations. That’s why it’s much easier to adapt healthy eating to your lifestyle rather than having to change how your work and live in order to accommodate healthy activities. It just takes a little initiative and creativity.

Beware of Phantom Calories

2008-06-04T09:05:00.004-05:00

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There is plenty of evidence to suggest that most people consume much more unhealthy food than they realize. These “Phantom Calories” sneak into our diets in unexpected ways often causing us to ingest hundreds or even thousands of extra calories over the course of just a few days.

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Here are some of the most common Phantom Calorie culprits:

Liquid Calories - Most people make the mistake of thinking that liquids can’t make you gain weight as much as solid foods. In actuality, 200 calories from a glass of juice can make you gain weight just like 200 calories from a cupcake. Calories can even sneak into non-caloric drinks when you alter them to taste better - like when you put sugar and cream in your coffee.

Your Kid’s Plate - People who have children are especially prone to eating more calories than they expect. When you go on a diet you typically make one meal for yourself and something different for your child, but many parents make the mistake of nibbling on their kids’ food or even finishing off what their kids don’t eat. Go ahead and just save their food for later. They will eat it when they are hungry again, and your thighs will thank you for this.

Unplanned Snacks – Sometimes it’s just plain hard to avoid bad foods. Even when you are trying to eat right, there always seems to be people offering you tempting and delicious food at work, social events and maybe even in your own home. It’s hard to say no when things look so good and it’s easy to just go along with the crowd. You have to make a conscious decision to plan your “cheat” meals or snacks and try not to deviate from the plan.

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It’s strange how unexpected food can creep into our diets. If you think you’ve been eating right, but you haven’t been making any progress in your weight loss, it might actually help you to keep a food journal for a day or two. Just record every little thing that you eat along with the approximate calorie values if you can. You may just be surprised by how much extra food you’re consuming without even thinking about it.

Prevent Muscle Cramps

2008-05-26T10:53:00.003-05:00

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Don’t let muscle cramps derail your workouts

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Everyone who works out regularly will probably experience muscle cramps at some point. Not only are they painful, but they can actually make your workouts less effective and often force you to cut your exercise time short.

Besides drinking plenty of water (which you should be doing even if cramps aren’t a problem for you) here are a few ways you can make sure that muscle cramps don’t harm your fitness plan:

Stretch - We all lead busy lives, so it can sometimes be tempting to jump into your workout at a hundred miles an hour, but diving right into lifting heavy weights or sprinting can overheat your muscles.

Eat More Sodium – This isn’t usually a problem because most people actually get much more sodium than they need, but if you follow a strict diet there is a chance you don’t have enough sodium in your system. Sodium holds water in your body, and when you don’t have enough it can lead to muscle dehydration making them cramp more easily.

Ease into a Workout Program – Muscle cramps might also be caused by trying to do too much too fast in a new workout program. This can even happen to experienced exercisers if they start a new unfamiliar exercise routine. For example, if you are used to doing cardio and want to give plyometrics a try, don’t expect to jump like Kobe on your first try. Take it easy it first, and build gradually over time.

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I think one of the most important things you can teach yourself when going through a fitness plan is the difference between “good pain” and “bad pain.” There’s no doubt that sometimes lots of exercise leaves you sore, but it typically shouldn’t hurt you in a debilitating way. Generally, if the pain is a dull ache, then it is just the feeling of your muscles working or recovering. If you feel something closer to a stabbing pain or a spasm, then there is probably something more troubling at hand and you should see your doctor.

Get Help From Friends & Family

2008-05-23T13:46:00.004-05:00

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It helps to have allies on your fitness journey.

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I’ve met many people who can never quite seem to stick to a healthy eating plan or exercise routine because their relationships with others somehow get in the way, but fortunately it doesn’t have to be that way. With a little effort you can actually help turn those closest to you into partners rather than roadblocks.

Work Out Together - When you work out with a friend or significant other, workout time becomes something more social and fun. Don’t worry if they haven’t yet caught on to the gospel of exercise. You guys don’t have to actually go to the gym. Just spending some time walking around the park together will help you burn calories, but you’ll feel like you are just hanging out.

Ask For Their Help – Well-meaning family and friends can sometimes sabotage your diet plans by constantly offering you terribly fattening food. Usually these people just don’t know any better, and simply telling them that while you appreciate the thought, you are trying to stick to a healthier diet will do the trick. Most people will truly understand, and you may motivate them to even join in with you.

Seek Out Compliments – We all know one or two people who are never shy with a compliment. These people can be key to your overall fitness strategy because hearing “Wow, you look great! Have you been working out?” every once in a while is a good way to give you the extra boost of motivation you need to keep up the hard work.

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Your circle of family and friends can either be your greatest allies or worst enemies when it comes to losing weight and getting healthy. If you are proactive about asking for their support, you can use them as a great way to leverage yourself into the body that you want.

Tips For Exercise Newbies

2008-05-10T17:33:00.005-05:00

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Get your fitness plan off to a good start

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We all have to start somewhere. If you are thinking about taking the very first step towards lifelong health by starting an exercise regimen, keep these tips in mind to make your transition to the fit life a bit smoother:

Err On the Side of Caution- When you are just starting out, sometimes your competitive instinct tells you to see just how much weight you can lift, how far you can run, or what kind of advanced yoga positions you can get into. This is generally a bad idea as it might lead to an injury. In the beginning, you surely should be exerting effort but not giving it your all just yet. Save that for a little further down the road.

Don’t Mind the Soreness - Most people who exercise regularly periodically experience muscle soreness, but it’s typically worse for people who are just starting out. Since your muscles aren’t accustomed to working so hard, you may even have problems doing simple things like walking and lifting light objects for a day or two. Don’t worry…this pain goes away over time, so continue to stick to your exercise routine.

Dabble a Little Bit - There are many, many forms of exercise out there, and if you are just starting out now is a good time to try a little bit of everything. Experiencing all of the different types of exercise that are available to you will help you get a better understanding of the exercises you like best. Plus, you will become more familiar with the various ways you can exert yourself physically.

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The trickiest part of any fitness plan is sticking to it, and people abandon their fitness program usually do so within the first few weeks. People who have been exercising for years or even months rarely just stop because they tend to miss their workouts both physically and mentally. The trick is to totally dedicate yourself to working out regularly for at least 6 weeks. If you can make it past that point, fitness will likely become a habit rather than a chore.

Overcoming Plateaus

2008-05-04T18:48:00.005-05:00

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Always work towards progress.

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When you first started out with your fitness program, you probably found that you made big strides every week. You were always able to lift more weight, run longer and for greater distances, and stretch further than the week before. If you stuck with it, you have probably noticed these advancements becoming less and less pronounced over time. When you get to the point where you stop losing fat (even though you are a few pounds shy of your goal weight), or you don’t notice any improvements in your athletic performance, you have hit a plateau. Here are a few ways to work through it:

Slow Down – Obviously, you aren’t just lifting weight for the sake of the lifting weight. You want to grow stronger and become more toned, so you should lift slowly – making sure that each rep puts as much strain on your muscles as possible. Ideally, take about two seconds to lift the weight and two seconds to lower the weight.

Shake Things Up - If you have been stuck in a rut for a while, considering adding in a few more exercises or completely changing your routine. Your body craves variety, and switching up can totally change how your work your body.

Take a Break – It sounds counterintuitive, but sometimes taking a couple days off might be the best thing you can do for your fitness training. A plateau might be a sign that you are just overtraining. Take a couple days off, and see how you feel when you come back to it.

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I don’t want to advocate never being satisfied with your fitness level or how you look, but at the same time, it is OK to enjoy the satisfaction that comes with continually striving for progress. When you see that you making strides, you are more likely to stick with your fitness program and continue to integrate exercise into your overall lifestyle.

How To Fight Cravings

2008-04-25T21:43:00.002-05:00

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It’s easy to fight the desire to binge on sweets.

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We all know “that” feeling…where all of a sudden you are overcome with the powerful desire to rip open a bag of potato chips and eat until there is nothing left but crumbs. Cravings can make you feel stressed if you constantly battle with them, and they can ruin your diet if you cave in too often. So what do you do?

Work Up a Sweat - Exercise is a very potent appetite suppressant, so if you feel like you can’t think of anything but devouring ice cream by the spoonful, try going outside for a quick ten minute jog around the block. But the time you return, you will probably find that your cravings are gone.

Get Carb Smart – If you get a sudden craving for cookies, it might actually be a signal from your body that you need more carbs. Instead of immediately heading for the fattening sugary carbs, try eating carbs from a healthier source such as fruit, vegetables, or whole grains. You will probably discover that the cookie craving becomes less prominent after a small snack of good carbs.

Sleep More – A report published in the Journal of Clinical Endocrinology & Metabolism showed that when you don’t get enough Zs, it reduces the amount of the hormone leptin that your body produces. Leptin is responsible for helping you feel full, so your cravings might be caused by a lack of sleep, not the deliciousness of pancakes and syrup. (Well, maybe it’s a combination of the two)

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Of course, it doesn’t hurt to cave into your cravings a little every once in a while. It might even help to assign a special “cheat meal” where once a week, for one meal, you have what you want. This can actually help fight cravings in more than one way. I know that when some of my clients overindulge on something they’ve been craving for a while on their cheat day, they wind of not wanting to even think of eating that food for weeks.

Battle for the Best Water

2008-04-25T19:53:00.004-05:00

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Don't waste your precious daily calories on high-calorie drinks.

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Your personalized recommended daily calorie intake is based on your sex, height, weight and activity level. It may also take your Resting Metabolic Rate (RMR) into consideration if you have access to that information.

Despite all of the mixed messages we hear in the media every day, the secret to success is actually quite simple. If your body gets more calories than it needs to function day-to-day (by eating too many calories or not burning off enough calories), you will gain weight. If your body gets exactly the number of calories it needs, you will maintain your current weight. And of course, if you take in less calories that your body needs or if you burn extra calories through physical activity, you will lose weight.

When dealing with this type of somewhat delicate balance, it's best to consider every calorie carefully. With only a limited number of calories with which to work each day, try not to waste them on drinks. Use them for nourishing and fulfilling meals instead.

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Nearly two years ago, I wrote a Cafe Physique post about utilizing too many calories on drinks rather than food which typically provides more nutrients and keeps you feeling full longer. Back then, there were relatively few low-calorie drinks on the market that actually tasted good, but some companies have listened.

I still favor water over any other drinks, especially before/during/after workouts, but when you're really committed to increasing your daily water intake, it can get repetitive and boring... In comes the new craze of flavored water. HOWEVER, most of these "waters" are nothing short of watered down sugary Kool-Aid with tons of empty calories. Make sure to read the label rather than fall into the trap of thinking that anything that says "water" is good for you. I haven't tried them all yet, but right now my personal favorite is Propel because it has only one-fifth of the calories normally found in other vitamin waters.

I'm usually skeptical of changing anything in my routine, but I replaced my normal water with Propel last week after seeing this video http://youtube.com/PropelFitWater, and I must admit that I was impressed. Check it out, and let me know what you think!

How to Walk More

2008-04-20T10:36:00.004-05:00

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A little more legwork can add up to a lot more weight loss.

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While those super sweaty, high intensity workout sessions you can get in the gym should be an integral part of your overall weight loss strategy, that doesn’t have the be the only way to increase your physical activity. If you can find ways to take extra steps while going about your daily life, you can burn extra calories without exerting much additional effort.

Wear a Pedometer
A report published in 2007 in the Journal of the American Medical Association by a Stanford University doctor showed that several studies suggested that just wearing a pedometer, a small device that counts your steps, makes people want to walk more. In fact, the journal reported that the average person got twenty seven percent more physical activity while walking an extra mile every day. Walking for a mile at four miles an hour can burn around three hundred calories, depending on your weight.

Park Far Away At the Grocery Store
Instead of fighting for the closest space you can find, go ahead and park way in the back. The parking spots will be more plentiful, plus you will be able to walk an extra distance to the store.

Window Shop
Window shopping at the local mall with your friends can make walking a social experience. Plus, walking indoors means that you don’t have to let bad weather prevent you from getting more exercise.

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I’ve said it before, and I’ll say it again: fitness is a lifestyle. Getting more fit shouldn’t necessarily rule your life, but it’s a mistake to think that a certain time of the week is “fit time.” If you think of health and fitness as something that you weave into your life, you will find getting fit to be a much easier and more natural task.

Where to Get Your Essential Fatty Acids

2008-04-13T19:25:00.002-05:00

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Make certain to include some of the “good fats” into your diet.

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It seems every week there is a new study that shows that there are newfound benefits to regularly eating Omega-3 fatty acids, or EFAs. So far, they have been found to reduce muscle inflammation, lubricate joints, improve heart health, improve brain function and even help you lose weight. With all that can be gained, it is a good idea to include more of these kinds of fats into your diet. Here are some of the best ways to make sure you are getting your daily dose of EFAs:

Fish - You probably already know that fish is a prime source of Omega-3s, but not all fish have an equal amount of fatty acids. Tuna, for example, is really too lean to get a decent amount of EFAs, but salmon or mackerel will get the job done.

Flaxseeds - Flaxseeds are well known for being one of the best sources of EFAs that don’t come from an animal product. As a bonus, they’re also loaded with fiber. To include more in your diet, you could sprinkle some on your morning cereal, use them to give your salad a bit more crunch, or even add a tablespoon of flaxseed oil to your protein shake.

Certain Vegetables – Vegetables don’t quite have the same Omega-3 punch as the other two sources, but they can be a great source if you eat them regularly. Your EFA loaded salad should include broccoli, cauliflower, and brussel sprouts.

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People are sometimes shocked when I suggest that they add additional fats to their diet because they’ve probably heard for years that all fats are bad. Actually, like the low-carb diet, the low-fat diet is just misguided. It’s true that of all the macronutrients, you need less fat than you need carbohydrates and protein, but it’s still essential. People seem to be looking for one, single diet tip that will help them lose weight, but there just isn’t one. Good nutrition comes from a variety of information that together can make one smart diet plan.

Make Your Workouts More Effective

2008-04-02T09:51:00.002-05:00

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Simple tweaks to your workout routine can make exercise time much more effective

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If you want to get results but spend as little time in the gym as possible, you need to boost the effectiveness of your routine. Use these tips to slim down your waistline without having to become a gym rat.

Rest In Between Sets - During weight training, that “weak” feeling you get when you feel your muscle giving up on the very last repetition of a set is caused by the buildup of lactic acid. Lactic acid gets flushed from your muscle very quickly after you complete a set, so it is important to jump right into the next set as soon as you can. Resting for less than a minute will increase the amount of strain on your muscle throughout the set, helping you to achieve the lean, toned look you want a lot more quickly.

Warm Up – A lot of people are under the impression that warming up before your workout is time wasted. So instead of getting loose and raising their heart rate for the upcoming workout, they will just go into the workout at a hundred miles an hour. But you should take those extra few minutes in the beginning of the workout to warm up your body. You’ll end up with a more effective workout overall.

Think Positive Thoughts – A study at Harvard University in 2007 examined two groups of people who performed the exact same amount of exercise. One group was told that what they were doing was very effective exercise, while the other group was not. Believe it or not, the group that was told that it was effective lost more weight. So when you go into your workout, really believe that what you are doing is good for you. After your workout, congratulate yourself on how well you did. These kinds of good thoughts might just show up in your slimmed waistline after time!

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Of course, the best way I’ve found to make workouts more effective for my clients is to make exercise time as pleasant a possible for them. When exercise is enjoyable, the time you spend sweating really flies by, and you may even discover that you look forward to your next workout. Not sure how to make your workout more fun? Try listening to up-beat motivating music while doing cardio or working out with a partner who doesn’t mind chatting a little bit between sets.

Why Exercise?

2008-03-30T21:42:00.003-05:00

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Exercise can be a powerful way to improve your life.

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Sometimes I’m asked, “Why work out?” To these people, a healthy lifestyle seems like all work and no benefit, a constant struggle for nothing. But of course, nothing could be further from the truth.

So what do you have to gain by working up a sweat?

You Will Be Happier – Exercise will decrease you body’s supply of cortisol, also known as the “stress hormone,” and increase your amount of dopamine, which helps increase your sense of well-being. In fact, some studies have shown that working out just three times a week for half an hour can be just as effective as anti-depressants for relieving the symptoms of depression.

You Will Be Smarter – Scientists used to think that we lose brain cells as we get older, and nothing can be done about it. New research, however, shows that regular exercise can actually grow new brain cells, helping improve memory, concentration, and even intelligence. That sort of puts a new spin on the idea of a “scholar athlete.”

You Will Sleep Better – People who work out spend more time in deep sleep, which allows them to concentrate better throughout the day. Sleeping well can also have a positive effect on stress, making your everyday problems feel that much more manageable.

You Will Have More Energy - You will be able to approach every task at your job with zest, getting more done in less time, and still having plenty of energy to have fun and take care of your responsibilities at home. If you have never experienced it, trust me, it’s a great feeling.

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You might be wondering why I didn’t include “You Will Be Happier With Your Body.” Well, pretty much everyone knows this reason, and let’s be honest, this is the reason most people decide to start working out at all. But it’s important to remember that hopping on the treadmill doesn’t have to be all about slimming your waistline. Fitness can be a major part of improving your life in every way - physically, mentally, and emotionally.

Smart Swaps

2008-03-21T14:33:00.003-05:00

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Small substitutions can make a big difference.

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Sometimes a good diet isn’t all about completely revamping every little thing you eat. Often subtle substitutions to the foods you usually eat can make a huge difference in the number of calories you consume, the kind of nutrients you eat and your general health. Here are a few ways you can “health-ify” common meals. Use them as inspiration for altering your favorite dishes to better suit your healthy lifestyle.

Instead of: Spaghetti and Meatballs
Have: Whole Wheat Spaghetti and meatless meatballs

Switching to whole-wheat spaghetti eliminates much of the food starch that causes your insulin levels to rise and encourages your body to store fat. Plus it includes a lot of extra protein and fiber. Having vegetarian “meatless” meatballs instead of regular meatballs trims some saturated fat from the meal.

Instead of: Buttered toast, two eggs, and bacon
Have: Whole wheat toast with jelly, three egg whites, and a slice of lean ham

Even a traditional American breakfast can be made healthy. Jelly has about 1/3 of the calories of butter, plus none of the saturated fat. Scooping out the egg yolk takes out a lot of the cholesterol and saturated fat that have given eggs a bad rap. And ham has more protein than bacon but less grease.

Instead of: Two scoops of ice cream topped with chocolate syrup and sprinkles
Have: Two scoops of sorbet topped with low fat whipped cream and raspberries

No one said dieting means you have to give up your sweet tooth. Just keep an eye on the sugar and calorie content and you can have the occasional indulgence without feeling it in your waistline.

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I think this really illustrates that a good diet doesn’t start at home; it starts in the grocery store. Once you decide to only bring mostly healthy food into your home, slowly but surely, your white bread will be replaced by wheat bread; your whole milk will be replaced by skim milk; and your potato chips will be replaced by unbuttered popcorn. After that, eating healthy will simply be a matter of reaching for whatever happens to be in your fridge or cupboard.

Fitness Advice You Should Avoid

2008-03-17T06:33:00.003-05:00

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Be wary of the advice you hear on the internet.

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Bad fitness advice abounds, especially on the internet. While this is not the only advice you should ignore, these things are particularly frustrating for me to hear coming from fitness “experts.”

Cardio Before Breakfast – The idea behind “fasted cardio,” or doing your cardio first thing in the morning before you’ve had anything to eat, is that the exercise will work directly towards burning fat, rather than burning the calories in the meal you just ate. There are a couple problems with this. Firstly, most people don’t have much energy to exercise before eating anything, so it might make the exercise difficult or even painful. Second, doing this might cause you to metabolize muscle, which will slow down your metabolism.

Take This Supplement – Not all supplements are bad. But for every nutritional supplement that might actually be useful, there are a thousand that are total garbage. Besides, who has the money to spend on all those pills and powders? Despite what ads on the internet or television might have you believe, they have yet to invent anything that will help you lose weight and get lean as quickly, safely, and effectively as a smart diet and exercise plan.

Drink A Gallon of Water a Day - Most people need to drink more water, but the actual amount you should be drinking for optimal hydration depends upon your body weight, the amount of physical activity you get, your altitude, and a few other factors. While it’s very difficult to drink too much water, you shouldn’t really be drinking so much that you feel the need to go to the bathroom every fifteen minutes. A good hydration measurement is the color of your urine: if it’s clear, you are drinking enough.

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If you ever hear fitness advice that sounds a bit off or just too good to be true, try to seek out a second opinion. There is nothing worse than spending months or years trying something to lose weight, only to discover it is totally ineffective. I certainly don’t like to waste my time like that, and I know my clients don’t either, so I always double check the sources and data on every piece of fitness or diet advice I hear.

Metabolism Boosters

2008-03-08T20:26:00.003-05:00

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Burn more calories around the clock.

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Wouldn’t it be nice to burn a ton of calories without lifting a finger? Well, in a way, you actually already do. It’s called your “base metabolic rate,” which is the measure of how efficiently you burn calories while doing nothing but sitting on your rear. Here are a few tips to increase your metabolism and burn fat faster.

Drink Green Tea
Various studies have shown that green tea can help burn calories and increase fat oxidation. It is also associated with a lot of other benefits, such as disease prevention, thanks to the large amount of antioxidants and carotenoids in green tea. To get the really good (and most effective) stuff, go down to your local health food store and buy it loose leaf. The prepackaged tea bags work too, but they usually provide fewer benefits.

Eat Frequently
Like I said in my previous post, snacking lightly throughout the day keeps your metabolism up. So make sure you eat something every two or three hours or so to keep your metabolic fire burning.

Make Sure You Get Enough B Vitamins
B6 and B12 in particular are important for keeping up a strong metabolism. Make sure you eat foods that are rich in B vitamins such as leafy green vegetables, eggs, fish, whole grains, beans and peas.

Spice it up
“Hot” herbs like ginger, cloves, cayenne, coriander, bay leaves and dry mustard have been shown to burn fat. Plus the hot stuff also helps encourage you drink more water, which is a must for any exercise and diet plan.

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Of course, even if you are blessed with the natural metabolism of a Brazilian supermodel and use all of these tips, it won’t take the place of a solid nutritional plan and exercise regimen. In fact, regular exercise works better than all of these tips for getting your metabolism up. Just like everything else in life, there are no shortcuts to fitness. But there are a lot of little things you can do to make your journey to getting fit a lot easier.

Get High Quality Zzzzz's

2008-02-26T16:00:00.003-05:00

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There is no substitute for a good night’s sleep.

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Good sleep gives you energy, helps you recover from exercise, builds muscle, and helps you stay focused throughout the day. Some studies even show that sleeping well can act as an appetite suppressant. For most of us, there really is no way to sleep in as late as we’d like every day, but there are ways to ensure your night’s sleep is as restful as it can possibly be.

Avoid watching TV before bed. – When you stare at a bright screen like a computer monitor or television, your subconscious mind thinks that it’s still daytime, and therefore takes longer to settle down. Try to do something that doesn’t involve looking directly at something bright thirty minutes before you plan to hit the hay, like read.

Stick to a schedule. – I know this isn’t always possible, but if you can, wake up and go to sleep at approximately the same time every day. A regular rhythm will get your body to know the difference between “awake time” and “sleeping time.”

Make your bedroom totally comfortable. – Make sure the shades are drawn, the room is at just the right temperature, and your covers are nice and soothing. Anything that you find uncomfortable about your room will detract from your sleep quality.

Don’t exercise right before bed. – If possible, don’t exercise within three hours before going to bed. Exercise is stimulating, and will keep your brain racing. But if nighttime is the only time you have to workout, by all means, exercise at night. Working out after dark is always better than no exercise at all.

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I have to admit that I don’t always “stick to a schedule.” On that rare morning where I have nothing to do, I like to stay in bed and sleep in as much as possible. And I have no problem staying up late if I get the opportunity. But sleeping is just like dieting: the occasional indulgence won’t really do any damage. It’s once your find yourself perpetually bleary-eyed and addicted to coffee just to get through the day that you have a problem.

Snack the Smart Way

2008-02-18T15:55:00.002-05:00

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If you snack smart, you can snack often.

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Lots of people tend to snack between meals - not necessarily because they are particularly hungry, but because they just like to keep their mouths busy. This can be a problem if you snack on a lot of buttery popcorn and fatty pre-packaged pastries, but it’s fine if you do it the smart way and keep your snacks under 150 calories or so. Here are some foods you can snack on without doing too much damage to your waistline:

Some cereals - Plenty of breakfast cereals should be avoided by dieters, but there are a few popular brands that are not too bad. 3/4 cup of Honey Bunches of Oats, for example, has only 120 calories, no saturated fat, and six grams of sugar. The same amount of Honey Nut Cheerios has just 110 calories and nine grams of sugar.

Fruit salad - It doesn’t get much better than a refreshing fruit salad mixed with some vanilla yogurt and granola.

Low-fat nachos – Regular nachos are pretty high and calories and fat, but if you substitute typical fried chips with baked chips and use low fat pepper jack cheese, it can be a reasonable snack. This is definitely a great alternative the next time you're craving Mexican food.

Whole grain pretzels - Pretzels can contain a lot of carbs. However, there are whole grain alternatives that taste just as good but are a bit healthier for you

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Don’t feel guilty for snacking or feel like you are doing major damage to your diet. In fact, grazing throughout the day keeps your metabolism up, not to mention helps you feel satisfied between meals. As long as you read labels and do everything in moderation, snacking can be a regular part of your diet plan.

Learn to Just Chill

2008-02-11T07:24:00.000-05:00

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Learning to relax can be a big step towards weight loss.

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If you seem to have a more difficult time losing weight than your friends, it might not be your genetics. It might actually be your stress level. When you feel frazzled, your body releases cortisol, a nasty hormone that encourages your body to store fat and eats away at muscle. Here are few tips that will hopefully make you feel more Zen, making it a bit easier to lose those last few pounds:

Make Your Diet Easy to Follow - You should plan a diet that strikes a healthy balance between foods that are good for you and foods you love. If you focus too heavily on stuff that’s bland but healthy, you will feel deprived, stressed and irritable. On the other hand, if you indulge too often, all that sugar and saturated fat will inevitably expand your waistline. So if you find yourself craving food too often or get frustrated with your food choices, it’s time to rethink things.

Carve Out Time for Yourself – Aim to have at least an hour of every day where you do nothing but something you truly enjoy. Disconnect the phone and read a nice book, do a crossword puzzle, play a musical instrument or whatever else it is you enjoy most. “Me time” will help you unwind and put everything into perspective.

Recognize Your Stressors and Avoid Them - This one might sound obvious, but a lot of people choose to confront stressful situations and people, even when there is no reason to. If the evening news makes your back tense, turn it off. If a coworker is overly critical of you, try and limit your contact with him. Fewer stress points means less stress.

Get Moving – Study after study has shown that regular exercise works wonders on reducing stress and the effects of depression.

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Love Your Body! The more insecure and self-conscious we feel, the more stressed we become, and the more cortisol your body releases. Given this, a poor self-image is not just emotionally hurtful but physically unhealthy too. The better you feel about yourself, the healthier you become. Visit CafePhysique.com to learn more about LoveYour Body Month and how we’re choosing to celebrate it.

Dealing with Fitness Sabotage

2008-02-04T12:16:00.000-05:00

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Don’t let your family and friends lead your fitness plans astray.

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If you are like most people, you've probably cheated on your diet because of your family and friends. Maybe someone from the office brought a batch of homemade cookies and insisted that you try a few because they were so good, or your friends made you miss a workout to go see a new movie. While an occasional treat or missed workout isn’t a big deal, it can become a problem if it happens too often. Here are a few ways to deal with fitness saboteurs:

Assume the best - Your family and friends aren’t doing these things because they are malicious; they probably just don’t understand. Don’t let your fitness plan become a source of stress in your social life, and assume that your loved ones actually have your best intentions at heart.

Just tell them - While not everyone appreciates the benefits of a healthy lifestyle, some might stop pressuring you to ruin your fitness plan if you just tell them how important it is to you.

Meet them halfway - If you're being pulled to a movie, ask if you can see a later showing so you can still spend time on the elliptical. If your co-worker is always bringing in pastries full of saturated fat, just have a little nibble and throw the rest away. And don’t feel bad about wasting food. It’s better in the trash than on your thighs, right?

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Fitness, like any long-term goal, is really just about overcoming a series of obstacles. Sometimes those obstacles come in the form of those closest to you. But at the same time, family and friends can sometimes be a fantastic source of support. If you find that certain people are sabotaging your diet plans, try to surround yourself with a more supportive crew so you can have the confidence you need to achieve your fitness goals.

Getting Protein on a Vegan or Vegetarian Diet

2008-01-30T16:48:00.000-05:00

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Build muscle without touching an animal product.

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If you are doing any amount of resistance training, you should definitely keep an eye on your protein intake. Without sufficient protein, it will take a lot longer to build muscle and get that “tone” look you are going for. But if you are a vegan or vegetarian, it can be extra challenging to get enough of this essential macronutrient. Here are few suggestions I usually offer to my vegetarian and vegan clients.

Tofu is a staple of most vegan diets, and it fortunately contains a lot of protein. Tofu comes in a bunch of different textures, including silken, firm, and extra firm. For an extra shot of protein, stick with eating extra firm. It has the highest amount of protein per gram.

Nuts also give you a good protein kick and can be mixed with dried fruit for a healthy and filling snack. Ideally, you shouldn’t eat the heavily salted & roasted nuts you usually find in small packages. This process takes away a lot of the nutritional value and adds a bunch of unnecessary additives. In my opinion, the “king” of the healthy nuts is unprocessed almonds. They have twenty-one grams of protein per serving and tons of minerals such as calcium, magnesium, and phosphorus.

Seeds are another great vegetarian protein source. Most varieties give you the protein you need plus a lot of omega-3 and omega-6 fatty acids, which can be particularly hard to get with a vegan diet. One of the healthier varieties is the sunflower seed, which has twenty-three grams of protein per serving.

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I have lots of clients who want to get fit but have to work around certain obstacles related to how they can eat or move. Sometimes they are lactose intolerant, have a bum knee, or have chosen to cut meat out of their diet. What I’ve discovered is that every obstacle is minor if the client really wants to lose that weight. Really, healthy eating is a challenge for everyone - vegans and vegetarians just have to be a bit more creative.

Fast Food Isn't Necessarily Evil

2008-01-22T09:12:00.000-05:00

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Fast food doesn’t have to equal unhealthy food.

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It’s sometimes very hard to lead a busy lifestyle and eat right at the same time. If you find yourself ordering drive-through more than you’d like but still want to stay true to your fitness plan, stick to these options from some popular fast food eateries.

Hardee’s – Your best bet at Hardee’s is the charbroiled BBQ chicken sandwich. Unlike most fast food chicken sandwiches, the chicken patty isn’t deep-fried and it doesn’t come with cheese, so it only has one gram of saturated fat, plus a full 33 grams of protein.

KFC – It’s hard to find something good for you here (after all, “fried” is in the name), but the tender roast chicken sandwich without sauce is a good way to go. It only has 300 calories and 4.5 grams of total fat. Asking to hold the sauce shaves 80 calories and 8.5 grams of fat from the meal.

McDonald’s – Despite the bad press, it’s possible to eat healthy here too. Just ask for Chicken McGrill without mayonnaise. Again, making the special order is crucial here. It trims the sandwich down to a total of 300 calories and six grams of fat.

Taco Bell – The soft chicken taco has just 170 calories and four grams of total fat. If you want something a bit more substantial to eat, try the soft chicken taco supreme. It bumps the calories up to 350, but that’s still pretty reasonable compared to most fast food fare.

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I think this really illustrates the #1 tool for eating a healthy diet: education. I usually find that the more my clients learn about ways to eat healthy on the run and exercise on tight schedules, the healthier and fitter they become. I think spending time reading up and listening to experts on how to stay fit is just as important as spending time in the gym.

Things You Thought Were Good for You

2008-01-14T22:15:00.000-05:00

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Conventional wisdom isn’t always so wise.

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Fruit Juice
Go to your refrigerator and look at the sugar content on your orange juice. I’m guessing it's going to be somewhere in the neighborhood of twenty to thirty grams in a single glass, the equivalent to downing about four tablespoons of pure sugar. And as you already know, sugar encourages your body to store fat. There’s nothing wrong with eating whole fruit, which has a lot more nutrients and fiber and a lot less sugar, but you lose a lot of nutritional value when it’s turned into a juice.

Wheat Bread
Actually, wheat bread is better for you than white bread so long as it is actual, genuine wheat bread and not “enriched” wheat bread. “Enriched” basically means they processed and bleached the wheat until it doesn’t have any of the original nutritional benefits, and added vitamins back in. Believe it or not, some brands even add high fructose corn syrup to the bread. Always make the first ingredient on the list is “whole wheat” when purchasing wheat bread.

Foods marketed as “Low Fat”
There are tons of “low fat” foods that are also high in starchy carbs and sugar. After all, there’s more to good nutrition than lowering your fat intake, right?

Sharply Cutting Calories
If you eat too few calories, perhaps under 1200 a day or so for the average person, your metabolism may slow to a standstill, and you could wind up storing fat and losing muscle. The only healthy way to lose weight is gradually.

Find Smart Ways to Cut Calories

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If you ever discover you’ve been doing something very wrong in your diet or fitness plan (like you may have just done while reading this blog post), don’t beat yourself up about it. I sometimes encounter people who have been doing exercises in the least efficient and most joint-damaging ways possible for years before being shown there was a better way. The people with the most success are the ones who take new knowledge, apply it, and don’t worry about what they used to do.

Cardio You Haven't Tried

2008-01-07T04:07:00.000-05:00

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Finding new ways to get your heart pumping will make exercise more fun and more effective.

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If you are starting to find the treadmill tedious and the stair stepper to be a snooze, it’s time to add a new cardiovascular exercise to your repertoire. Here are few simple things that you may not have considered.

Jump Rope - This grade school recess favorite can be surprisingly effective at shedding calories. After you’ve mastered the basic “single hop” (where the rope goes under your feet once per rotation) try the more challenging “double rotation,” where the rope has to fly underneath you twice before you touch the ground.

Handball - Sports are always a fantastic way to get your body moving, mostly because it feels more like fun than exercise, and handball works well because all you need is a wall, a ball, and two players. Just be sure to wear goggles or a sturdy pair of glasses while you’re playing to protect your eyes.

Hiking or Rock Climbing - If you haven’t already, check out the parks in your area to see what kind of hiking trails and climbing areas are available. A nice outing on a hiking trial not only lets you engage in a lot of low intensity cardio but also gives you some neat areas to explore. Rock climbing can be a bit more intense, so take it easy if you’ve never done it before.

Rowing - A rowing machine can get you into your target heart rate quickly and work your back at the same time.

Dessert
I think that boredom is the number one killer of fitness motivation, so I always have my clients trying out new exercises. Sometimes, like in the case with hiking or rock climbing, it can lead to a lifelong hobby. Try a little bit of everything and eventually you’ll find something you’ll enjoy sticking with.

Make Your New Year's Resolutions Stick

2008-01-01T13:17:00.000-05:00

Appetizer
Make this the year your New Year’s Resolutions stick.

Main Course
By now I think it’s common knowledge that that most common New Year’s resolution is to lose weight and get fit. I also think it’s common knowledge that those plans usually sputter out before the end of winter. It’s difficult to watch countless good intentioned people falter when it comes to fitness, so I’ve laid out a few tips that might help you make this the year your fitness plans stick for good.

Have Patience – A good-looking body always goes to the person who is willing to wait for it. No one reaches their fitness goals overnight, and even fitness cover models had to start somewhere. Be consistent, work out every week, and your fitness will steadily improve.

Get a Partner – Chances are you know someone who also wants to make 2008 their most fit year. Team up to encourage each other during workouts and trade dieting tips. Knowing that someone else is working towards their fitness goals alongside you can be a huge motivator.

Variety – Don’t just go for a jog every day and call it a fitness plan. There is a whole world of exercise out there: yoga, pilates, weight lifting, plyometrics, and more. Mixing it up will not just work your body in different ways and help you lose weight faster, it will also help prevent you from getting bored.

Don’t Forget To Diet - Don’t think that if you work extra hard you won’t have to give up pizza and beer. There are just too many calories packed into grease to make it possible to burn it all off, even with an intense fitness plan. Learning to eat smart might seem intimidating, but you will get the hang of it after just a couple weeks.

Dessert
The first couple of weeks after our clients start exercising and eating right for the first time in their lives, they usually see really dramatic weight loss. After that, it levels out and they might start losing just half a pound to a pound a week. If this happens to you, don’t get discouraged. It just means your body has caught up to your new lifestyle. Keep at it, and you will be rewarded with a healthy & fit body.

Your New Year’s Guide to Booze

2007-12-24T19:36:00.000-05:00

Appetizer
Drink smart and you can do minimal damage to your diet plan this New Year’s.

Main Course
Nothing gets the hooch flowing faster than the start of a New Year’s party. But how do you reconcile having a good time on the thirty-first with your fitness plans?

Avoid Fancy Mixed Drinks – Those complicated, fruity cocktails can weigh in at five hundred calories or more, the equivalent a whole meal.

Eat a Good, Healthy Meal Before the Party - Alcohol has a strong reputation for lowering willpower. That means that even if you are able to resist fatty party food normally, feeling tipsy might be enough to send you on a binge. Eating beforehand will raise your willpower and make you more equipped to make smart decisions about what you eat.

Light Beer Is Better Than Regular Beer – A single beer can have a surprisingly large number of calories, and light beers, while still not that great, are usually better. Your best bets are Budweiser Select, Michelob Ultra, Miller Lite, and Milwaukee’s Best Light, all of which have under a hundred calories.

Drink Water in Between Alcoholic Drinks - Consuming water won’t just help prevent you from getting a hangover, it will also encourage you to spend some time with a zero calorie beverage in your hand, which might decrease the amount you drink.

Wine is Fine - With the exception of port and maderia, wines generally have pretty low calorie counts, usually about 100 per glass. One of the lowest calorie wines out there is Sauvignon Blanc, which has a mere 80 calories per glass.

Dessert
Some fitness professionals recommend that their clients completely abstain from alcohol, but I like to be a bit more realistic and realize most people trying to get fit (including myself) are real people with real social lives. Still, sometimes people forget that drinks, like soda, alcohol, and juice all have calories too, and you should factor that into your daily calorie count when you are trying to lose weight.

Pimp Your Salad

2007-12-17T04:49:00.000-05:00

Appetizer
Make sure everything you put in your salad is diet-friendly.

Main Course
If you are one of those dieters who like to opt for a salad every time you eat out, you should definitely be aware that not all salads are equally healthy. But with a little education, you can make smart substitutions to ensure everything stays low calorie, low fat, and highly nutritious.

Instead of Iceberg Lettuce, Have Spinach: Iceberg lettuce isn’t bad for you, but it isn’t exactly doing anything great for you either. Spinach has a ton of vitamins and antioxidants that can protect your cardiovascular system, boost your energy, and slow signs of aging.

Instead of Croutons, Have Nuts: Croutons are chunks of fried bread, and all of that oil will pack a bunch of unnecessary saturated fat and extra calories into your meal. Nuts on the other hand will give you a nice boost of protein, plus a few “healthy” fats that can actually help speed your weight loss.

Instead of a Creamy Dressing, have Vinaigrette: Ranch and bleu cheese dressing have gobs of saturated fat. Not only is vinaigrette dressing much lighter, but vinegar has been shown to help regulate insulin levels, which makes it easier to burn off body fat.

Instead of Fried Chicken, Have Grilled Chicken: Protein in your salad is definitely a good idea, but make sure it is of the grilled variety and not soaked in grease. If the salad’s description includes the word “crispy,” you can bet more than one ingredient has been deep-fried.

Appetizer
Unfortunately, almost all fast food salads are not very diet-friendly, with most packing over twenty grams of fat. Your best bet for eating a salad at a chain restaurant would probably be Subway, where the veggie delight salad has just one gram of fat and the Subway club salad has just 3.5 grams of fat, assuming you get the fat free Italian dressing for both.

Don't Fear the Weights

2007-12-11T04:01:00.000-05:00

Appetizer
Weight training should be a part of everyone’s fitness plan.

Main Course
I often see people approach weight lifting with a bit of hesitation, or even avoid the weights altogether, when they decide it’s time to get fit. Really, weight training can help almost every everyone reach their fitness goals, most notably because lean muscle boosts metabolism. Every barbell-averse person has their own reasons, but two major ones I see are split by gender.

Ladies – You often say that you just want to lose weight and look lean, and don’t want to get “bulky,” so you stick with a combination of cardio plus either pilates or yoga when designing their fitness plan. And there’s nothing wrong with that, because it’s possible to get very fit with a regular yoga or pilates routine. But the human body craves variety, and including a bit of weight training here and there might actually help you reach the look you want faster. And don’t worry, there’s no way you are going to get large, bulging muscles by lifting dumbbells. Women simply don’t have the hormone balance for that to be possible.

Fellas – You sometimes think that intense weight training is only done by meatheads who want to “get huge” and start every conversation with “Whattya bench?” But lifting weights doesn’t just have to be about seeing how big you can make your muscles. A good weight training routine can help you burn fat faster, improve endurance, increase bone density, and help you get a toned, lean look.

Besides that, people are sometimes wary of the weights because they just seem more complicated than going for a jog or attending a pilates class. Trust me though, after just a little education on proper technique, you will be doing dozens of effective exercises and handling weight plates like a pro.

Dessert
I admit it, when you start weight training, especially if you have been sedentary for a while, you might find it a bit painful. If your hands hurt from lifting weights, you should consider investing in a good pair of lifting gloves. As for the muscle soreness, well, that just goes away with time.

Know Your Carbs

2007-12-03T06:01:00.000-05:00

Appetizer
Eat more low glycemic carbohydrates and less high glycemic carbohydrates.

Main Course
The glycemic index ranks carbohydrates from one to hundred based on how they affect blood glucose. Carbs that break down rapidly and give a sharp spike in glucose are considered high on the glycemic index, while those that break down gradually resulting more stable blood glucose levels are low on the glycemic index. This is important for the fitness minded, because we want the stable insulin levels and sustained energy that low glycemic carbs can provide. Here’s a breakdown of some of my favorite low glycemic carbs.

Oatmeal – This means real oatmeal, not the sugary microwave-in-a-minute stuff they sell in packets. Oatmeal doesn’t just burn off slowly and give you a steady supply of energy throughout the day, it is also packed with fiber to keep your digestive system healthy.

Pasta –Pasta is great because it doesn’t only have a lot of low glycemic carbs, it also has a healthy bit of protein. Make sure not to negate the health benefits by dousing your pasta in butter or using oil in a pasta salad. Instead, stick with the classic red sauce.

Fruits and Vegetables - Most fruits and vegetables (not including potatoes) can help keep you insulin levels where you want them, plus they come packed with about every health-enhancing vitamin you could hope for.

Beans – Beans, especially kidney beans and black beans, have a lot of healthy protein, can support digestive health, and are extremely low on the glycemic index. But that’s only true if you buy whole beans you have to boil yourself. Canned beans can actually cause your glucose levels to spike pretty rapidly.

Dessert
A lot of people have a tough time making oatmeal taste good without adding sugar. I just add some berries and cinnamon. Cinnamon might sound bad for you because it's used in so many tasty treats, but according to a 2003 study, cinnamon can actually decrease your blood glucose levels and reduce your levels of “bad “cholesterol.

Jogging 101

2007-11-26T07:37:00.000-05:00

Appetizer
Learn the best way to run to make your cardio as effective and injury-free as possible.

Main Course
Running or jogging is fantastic way to get your heart pumping and burn fat, but a large number of people don’t know how to do it properly. I know what you’re thinking: there’s actually a wrong way to run? Well, yes, actually. Like any exercise, you have to learn the proper technique if you expect to get the most benefit out of your jogs.

Don’t Slap Your Feet - Stomping on the ground on every step will just put a lot of stress on joints and make you run slower. The heel of your foot should be the first thing to touch the ground, and every step should be a smooth rolling motion.

Stand Up Straight - A lot of people, especially in the last few exhausting minutes of a jog, tend to slouch. If you keep your spine erect, you will get the most out your cardio by working to keep your core stable.

Pay Attention to How You Swing Your Arms - Really moving your arms to the rhythm of the run will help you burn more calories. It might also encourage you to bring your knees up more, which will burn even more calories.

Double Knot Your Shoes - It stinks to have to stop in the middle of run to re-lace your sneakers. Make sure you invest a really good pair of running shoes and lace them tightly before you go out.

And as always, take a bottle of water with you to make sure to keep hydrated.

Dessert
For my clients who like to jog but have difficulty finishing those last five minutes, I sometimes suggest using mind games to push through that last leg. For example, they might imagine that a magnet is pulling them forward, or that they are running away from a predator. It might sound silly (and trust me, sometimes they feel silly doing it), but playing pretend can be a surprisingly effective way to stay in the fat burning zone.

Surviving Thanksgiving

2007-11-19T07:34:00.000-05:00

Appetizer
There is usually a lot of pressure from your family and friends to overindulge on Thanksgiving. But it’s still possible to have fun without ruining your diet.

Main Course
The holiday times are a gauntlet for the fitness minded. What with all the social gatherings revolving around eating a ton food, freshly baked sweets lining tables, and metabolism-slowing alcohol flowing freely, it’s a wonder not everyone starts the new year fifteen pounds heavier. The reason so many people eat so much isn’t necessarily because their willpower is weak, though those foods can be pretty tempting, but because there is pressure from other partygoers to try everything. They might say you just have to have the pumpkin pie because your aunt made it from scratch, or you just have to try the ham because it’s delicious. How do you deal with all this?

Make sure your family or friends who attend the party know that you can’t eat everything, not because you’re not social, but because you’re on a diet. It might help to state everything you’ve accomplished so far, like “Well, I’ve already managed to lose fifteen pounds, so I want to keep that going.” They might be more understanding and less prone to shove food in your face.

It should also help to eat a healthy, but filling meal beforehand, hopefully with some healthy fats to help you feel full. That way your desire to get fit will most likely override your taste buds and grumbling tummy when confronted with a plate of marshmallow candied yams.

Dessert
I deal with the pressure to eat everything on Thanksgiving by eating just a little nibble of everything. This might not work for everyone, because for some people all it takes to set off an eating binge is a little bite of moist turkey or sweet pecan pie. But for me, I find taking a small sample of the bounty allows me to keep my calorie and fat intake low while still allowing me to feel like I’m a part of the celebration.

Have a happy and fit thanksgiving everyone!

Don’t Let Cheating Get You Down

2007-11-12T07:37:00.001-05:00

Appetizer

Don’t let cheating on your diet completely ruin your fitness plan. A minor setback will only turn into a major problem if you let it.

Main Course

The two worst things you can do after recovering from an eating binge is think that all your fitness time has gone to waste and to skip meals to “make up” for all that food you ate.

If you start developing a negative attitude about your momentary weakness, you will start despairing. And if you despair, you will look for ways to comfort yourself. And if that comfort comes in form of a bucket of fried chicken, you will just be digging yourself into a deeper hole. So keep your chin up, laugh it off, and get yourself right back on track.

A depressingly large number of people think that they can pig out one night, skip breakfast, and it will be like they ate two normal sized meals. Unfortunately, the human metabolism doesn’t quite adhere to that logic. If you want to burn off all those extra calories you consumed, you need to make sure that your metabolism is in top working order. Skipping breakfast will just put your body in “starvation mode,” and force your metabolism to go as slow as possible to store all that extra fat. There’s nothing wrong with a light breakfast, but eating nothing in the morning will just make your evening of cheating on your diet worse than it has to be.

Dessert

Considering how often I have clients confess their dietary sins to me, I feel like a fitness priest sometimes. Really, everyone cheats or goes overboard occasionally. The ones who get slim in spite of the occasional slip are the ones who can acknowledge their weakness, try not to do it again, and proceed with their fitness schedule as planned. Once again, fitness success all comes back to attitude.

The Skinny on Dietary Fat

2007-11-06T01:01:00.000-05:00

Appetizer
All fats are NOT created equal. There’s really no healthy or practical way to purge your diet of fat 100%, so it’s best to get educated on the variety of fats out there and what they mean to you.

Main Course
Here’s a rundown on the fats you will encounter through your dieting life:

Trans Fats - You’ve probably heard these mentioned once twice in news stories on obesity or fast food restaurants. Trans fats are nasty stuff, and the damage they do to your body goes beyond your waistline. A study published in a 2006 issue of the New England Journal of medicine showed that there is a strong reason to believe that the more trans fat you consume, the more likely you are to get Coronary Heart Disease. Other studies have shown a connection between trans fats and diabetes, liver problems, infertility, and cancer. Yikes.

Trans Fats are usually found in some margarines, shortening, cookies and crackers, and pre-made microwaveable meals. You know if a food has trans fat if you see the words “partially hydrogenated oil” on the ingredients list. (The “0 grams of trans fat” on the ingredients list, which became mandatory in 2006, can sometimes be misleading. If one serving has less than .5 grams of trans fat, it can legally be listed as zero.) There is really no reason to have trans fats in your diet, so do you what you can to avoid them.

Saturated Fats- Better for you than trans fats, but still not great for you. They raise your cholesterol, which increases your odds of getting heart disease. And they can make your thighs expand faster than a sponge in water. They are usually found in animal products such as red meat. Any health minded person should cut down on saturated fat as much as they can.

Monounsaturated Fats – Ah, now we’re getting somewhere. Consumption of monounsaturated fats has shown to increase your “good” cholesterol while decreasing your “bad” cholesterol. They can also help protect against cardiovascular disease. Monounsaturated fats are usually found in avocados, nuts, and oils such as peanut oil, corn oil, and sesame oil.

Polyunsaturated Fats – Studies have shown that these kinds of fats have a whole host of benefits. They can help your thyroid, which means fat is burned more efficiently. They can help boost your immune system. They can decrease the recovery time after workouts and reduce soreness from exercise. They can aid heart health. Really, the studies are just coming in, so we might discover more benefits in the coming years.

How can one consume these miracle fats? By eating seafood, mostly. Herring, Mackerel, and sardines have a nice concentration of polyunsaturated fats. And they all taste great blackened with lemon.

Remember though, just because you are eating a “healthy” fat, it doesn’t mean you can go to town. All fats have the same number of calories per gram, healthy or unhealthy.

Dessert
When plotting out my fat intake, I do it with one main benefit in mind: fat helps make you feel fuller, longer. If I know I will be attending a party where they will be serving a plethora of diet-destroying foods, I might have some fish beforehand to keep my appetite at bay and willpower strong. I carry some unsalted nuts around with me so I can quickly and healthily blast hunger if it pops up. I think one of the best ways to stick to your diet is to always control where your fats are coming form.

Put Your Money Where Your Mouth Is

2007-09-30T20:41:00.000-05:00

Appetizer
Make more of a commitment to your exercise goals by spending money that will be lost if you stop working out.

Main Course
The hardest part about exercising is not deciding what to do - it's actually sticking with it. Everyone is excited and motivated when they first start a new workout training schedule, but it's easy to lose passion over time.

Unless you're in the small minority of people who have more money than they know what to do with, the thought of totally wasting cash is properly motivating so "put your money where you mouth is."

Sign up for a fitness event (i.e. 10K, marathon, triathlon, charity walk, bodybuilding contest, etc.) in another state. Pay your registration, buy a plane ticket, book your hotel and take a couple of vacation days from work. By paying everything up front, you are investing in yourself and creating an environment where not training properly will hit you where it hurts - in your pocket.

Dessert
I'm not cheap, but I am discriminating about how I spend my money. When I wanted to jump-start my workouts, I signed up for a marathon in Virginia with one of my girlfriends. We paid the Early Bird registration fees, pre-paid for our hotel and requested the days off of work. We also told EVERYBODY about our plan to do the marathon - guaranteeing that we would be thoroughly ashamed if we backed out at the last minute.

This plan definitely worked for me. There was no way at all that I was going to forfeit that money just because I didn't feel like getting up early to train. Every time I thought about backing out, I remembered the money that I would lose and how bad I'd feel for letting my partner down since she was consistent with her training.

Lose Your Membership to the "Clean Plate Club"

2007-09-25T21:56:00.000-05:00

Appetizer
Commit to eating less of the food on your plate.

Main Course
For some of us, "Build it, and they will come" has turned into "Serve it, and I will eat it."

So much of what we eat is psychological. You may not even be thinking about pizza, but when you see the leftover pepperoni pie in the break room, you dive in and eat the WHOLE thing. And that's when you aren't even hungry.

Or maybe you grew up in a household where not finishing your plate was the 8th deadly sin. Sound familiar? If so, it's time for you to break the stronghold of your youth, and take responsibility for the sheer volume of food that you're forcing in after your body is full & satisfied.

When you're able to, try to wrap up part of your meal for later when you eat out or freeze leftovers if you're feeling stuck with too much food at home. If neither of these are options (i.e. You're on a road trip, at the zoo, stuck in the airport, etc.), well then guess what? Once you've eaten enough to satisfy your hunger...THROW THE REST AWAY!

- gasp -

Yes, believe it or not, the world will not come to an end just because we tossed 2 inches of a Subway 6" because we were full. Think of it like this, would you prefer that the excess calories be thrown away or attached to your thighs?

Think I'm being a bit dramatic? Well, you're probably right...but the point of the matter is that most of us are simply eating too much food.

Dessert
I'm so, so, so very guilty of overeating and mindless eating. Nothing breaks my heart more than to see the waiter take away an appetizer plate that still has a few calamari rings or stuffed mushrooms on it. Even though I'm TOTALLY not hungry, I'm usually the one that says, "Oh, you can leave that here."

Writing this post has motivated me to do better and be better. I'll keep you posted on my progress!

Say Goodbye to That Stale Routine

2007-09-20T22:59:00.000-05:00

Appetizer
Change up your fitness routine more often - every 4 to 6 weeks to be exact.

Main Course
Surely Benjamin Franklin had us in mind when he said, "The definition of insanity is doing the same thing over and over and expecting different results."

Reason #1 to Mix Things Up a Bit:
After several weeks of the same workout routine, our bodies get accustomed to the movements and we no longer have to work as hard to get through the workout. Ideally, you want to perform a routine enough that you perfect the technique but not so much that your body already has your next move memorized.

Reason #2 to Mix Things Up a Bit:
Oh, excuse me. That was me yawning through another ho-hum workout routine. Realistically, how many times are you going to do the same ol' thing? Not only will your progress slow down, but you will be bored out of your mind if you don't broaden your workout horizons.

Dessert
How do I shake things up? Well, I'm so glad that you asked. Just like many of you, I have my favorite go-to workouts that I tend to rely on a bit too much. When it's time for me to get out of an exercise rut, I change the pace with group exercise classes.

Oftentimes the instructor will take us through moves that I've never done or things that I don't typically do on my own. The great music and camaraderie make it easy to alter my boring routine.

Battle of the Sexes

2007-09-17T17:32:00.001-05:00

Appetizer

Spend less time comparing your weight loss progress to that of the opposite sex.

Main Course

Eating right and working out with your mate can be fun and inspiring, but just make sure that you don't compare your results to his or hers.

Ladies: Let's go ahead and face the facts since we can't deny Mother Nature. Because we have the babies, our bodies are naturally softer (read: More Fat). This means that, generally speaking, we tend to lose weight at a slower rate than our male counterparts - even when we're working just as hard.

Fellas: You tend to be a bit more competitive, and may get overly excited about your weight loss progress if you're comparing yourself to a woman. With the same amount of effort, chances are that you'll almost always lose at a faster rate so make sure that you set the bar high and push yourself to get the best results that YOU can get - regardless of where your partner is weighing in.

Dessert

We (women) have more pressure from the media to be super thin yet we (women) also have the hardest time losing weight. This makes no sense, yet I find myself buying into it. When I'm talking to other women, I say all of the right things about how they shouldn't fall prey to the petty pressures, but...I'm only human.

Maybe we can help each other. Let's just agree to stop comparing ourselves to others - especially genetically gifted men!

Rise & Shine! It's Time to Eat.

2007-09-12T17:50:00.000-05:00

Appetizer
Wake up hungry more often.

Main Course
I'm sure you're wondering about how I'm going to squeeze a benefit out of this one.

Reason #1 - You are much more likely to eat breakfast if you're hungry, and skipping breakfast is a sure fire way to stall your weight loss. Check out Breakfast Counts for more information.

Reason #2 - If you're not hungry when you wake up, chances are that you either ate too much for dinner or ate too late at night. Either way, you are sabotaging yourself.

Dessert
Keep in mind that I never said that you should go to bed hungry. Just try to cut off your eating 60-90 minutes before you head to bed, and eat light when you truly are hungry at night.

I can personally vouch for this tip because when I'm eating properly, I'm ALWAYS hungry shortly after waking up in the AM. Because of this, I rarely (VERY rarely) skip breakfast. In fact, it's my favorite meal of the day!

Burn Belly Fat

2007-09-10T14:21:00.000-05:00

Appetizer

Spend less time doing crunches.

Main Course

One of the biggest exercise myths around is that doing crunches or sit-ups will whittle away your belly fat.

It seems to make sense. If you want a smaller stomach, do more ab exercises. However, it doesn't work quite that easily. Getting defined abdominals requires us to be lean so that you can actually see the muscle definition. The only way to get there is to incorporate regular cardiovascular work into your routine.

Dessert

No matter how many times I try to gently explain to my clients that all the crunches in the world won't get rid of the gut, they STILL insist on trying to crunch the fat away. I'm not going to name any names here, but you, yes YOU...Please (pretty please) listen to me.

You may be creating the most unbelievable 6-pack in the entire world but no one is going to see it until we work on burning more calories and getting rid of those "oh-so-cute" love handles on top.

Bust Through the Sweet Spot

2007-09-05T12:25:00.000-05:00

Appetizer

Got carried away with too much sweet stuff? Ingest more fiber and protein to help even things out.

Main Course

Too much cake, candy or cookies can make you feel like crap. Depending on your blood sugar level, you may even start to feel a little shaky because refined carbs make your blood sugar spike.

When this happens, take action right away by consuming a combination of protein, fiber and complex carbohydrates. Examples:

- Yogurt and berries
- Handful of almonds and a small piece of fruit
- Peanut butter on whole-grain toast

- Unsalted soy nuts

Snacks like these take longer to digest and are released more slowly into your bloodstream. This will help to cut your blood sugar when you eat them right away.

Dessert

This bit of advice was recently reported by ABC News. Although I was already aware of it, hearing about it again made me realize just how counterintuitive it is. When I eat too many sweets, my instinct is to not eat anything else because I feel like crap physically and mentally (Read: Major Guilt).

This is one of the few times that you may have to allow nature & proven science to override your natural instinct in an effort to curb the short-term effects of a sugar binge - no matter how warranted that quart of Edy's was.

A Walk a Day Keeps the Doctor Away

2007-09-03T09:02:00.000-05:00

Appetizer

Walking is the easiest, most universal, inexpensive and readily available form of exercise. Do it more often for increased health benefits and weight loss.

Main Course
Lack of sidewalks, long distances between locations and crazy traffic make American cities less walker-friendly than our European counterparts. Don't let that discourage you though. Take the time to look for high school tracks, park trails, large parking lots and shopping malls...use them to your advantage.

Dessert

If you're anything like me, you're going to need something to keep you busy while walking. You can invite a friend to chat with or download some new music that you'll enjoy singing along with. Just be sure not to sing too loud or passersby will start to think you've lost your Cheerios!

Beware of "Healthy" Restaurants

2007-08-31T16:11:00.000-05:00

Appetizer

Think of food less in terms of "good food" vs. "bad food," and more in terms of the actual number of calories you are consuming.

Main Course

A recent study shows that we tend to overestimate just how healthy certain foods and restaurants are. In fact, when a main dish is marketed as "healthy," people end up consuming beverages, side dishes and desserts that have up to 130% more calories.

What gives?

Well, when we eat at places that advertise low-calorie food (like Subway) we think that we can eat there and then splurge a little on dessert or a sugary drink when in fact, some of the food at that restaurant may not be so low-cal at all. Example: You would be better off eating a Big Mac than some of the sandwiches at Subway - a restaurant known for its low-calorie fare.

Dessert

Honestly, some of this can be so confusing. The only way to successfully weave your way through the maze of misleading advertising claims and sneaky menu language is to be vigilant about really analyzing what you eat before you order.

Don't rely on what you heard, or even what you think you know. Unless the restaurant offers true nutritional info (including # of calories per serving), take it upon yourself to make sure that you're not sabotaging all of your hard work with super-fattening "health" food.

BTW - I'm certainly not bad-mouthing Subway. I eat there quite often and I praise them for at least offering good-tasting healthy options. The thing is that just because they don't serve french fries, that doesn't make the whole menu healthy. Sometimes we forget so choose wisely!

The Power of Suggestion

2007-08-27T13:39:00.000-05:00

Appetizer

Don't eat more just because your friends, co-workers or family happen to be munching away.

Main Course

The power of suggestion is strong, so you might actually start to crave what someone else is having when you see them eating. If you're not actually hungry, try to keep yourself busy with a healthy snack of your own. Or sip on a low-cal drink just to keep yourself busy while they eat. Do anything other than join in with the crowd - eating just for the sake of eating.

Dessert

I'm guilty as charged on this one. Often, I'm just sitting there minding my own business when someone will walk in with a box of fresh Krispy Kremes or an extra homemade cookie. Instantly, something that I wasn't even thinking about becomes the one thing that I need most. Amazing how that works. I'm going to start taking my own advice on this one and get back to you with my progress.

Brain Food

2007-08-27T12:51:00.000-05:00

Appetizer

Do more to actively maintain "Brain Health."

Main Course

The Alliance for Aging Research, a nonprofit organization, recommends following these 10 steps to keep your brain and your body in shape.

1. Eat a Brain-Healthy Diet. Diets rich in omega-3 fatty acids (commonly found in fish), protein, antioxidants, fruits and vegetables, and vitamin B; low in trans fats; and with the recommended levels of carbohydrates optimize brain health.

2. Stay Mentally Active. Learning new skills or languages, working on crossword puzzles, taking classes and learning how to dance all challenge and maintain cognitive function.

3. Exercise and Keep Fit. Exercising increases circulation, improves coordination and helps prevent conditions such as heart disease, stroke and diabetes, which increase the risk of developing dementia.

4. Stay Social. Socializing with friends, volunteering, traveling and doing favorite leisure activities with others keeps the mind active and reduces stress, which can harm brain health.

5. Get Plenty of Sleep. Lack of sleep undermines brain health.

6. Manage Stress. Stress hormones may actually damage—or even kill—brain cells, resulting in loss of the ability to remember and to learn. Relieve daily stress by practicing yoga or by spending time with friends and family.

7. Protect Your Head. Studies show that the more severe the head injury, the higher the risk of developing dementia. Wear protective headgear when cycling and seat belts to prevent head injury.

8. Control Other Health Conditions. Maintaining a healthy weight, exercising, eating a well-balanced and nutritious diet and controlling stress can reduce the risk of diseases that affect the brain (e.g., diabetes, heart disease and high blood pressure).

9. Avoid Unhealthy Habits. Smoking, heavy drinking and recreational-drug use may increase the risk of dementia and cognitive decline.

10. Consider Your Genes. If your family history indicates a higher risk of loss of mental functions, it’s even more important to be proactive about maintaining your brain health.

Dessert

My grandfather is in a nursing home, and the time that I spent there recently made me realize that brain health is just as important as the physical health that we think about every day.

What good is having a healthy body if you don't have the cognitive ability to enjoy your physical freedom? Let's all keep striving the reach new heights physically, but don't ever forget the importance and blessing of having a healthy mind.

Strike a Yoga Pose

2007-08-20T10:46:00.000-05:00

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Do more yoga. While this ancient practice is best known for its stress-relieving and flexibility benefits, some studies have found that yoga can also help reduce chronic pain.

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It's hard to think about exercise when just making it through the day causes you to wince, but yoga may help reduce that physical pain while keeping you mentally centered.

Several years ago, researchers at UCLA Medical Center conducted a study, and they found that just four weeks of regular yoga sessions significantly reduced the frequency and severity of chronic pain.

The study participants attended 90-minute Iyengar yoga sessions, three times per week for one month. Iyengar yoga combines various yoga poses with meditative breathing exercises.

Dessert

My Type-A personality makes it difficult for me to just...be. Yoga is an active way to quiet my mind while gently pushing my body to reach new heights. I don't know that I'll ever crave it the way I do a sweaty spin class or a hard-core lower body workout, but it's nice to know that there are even more benefits to yoga than what meets the eye.

There's Always Room For Your Favorites

2007-08-16T12:36:00.000-05:00

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Eat less of them, but don't eliminate your favorite foods even if they are high in fat, sugar or salt.

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The most popular health & diet gurus don't always seem to remember this, but let's be real - eating is not just about sustenance. It's also a form of enjoyment and an excuse to get together with family and friends. Given this, it's just not realistic (or necessary) to completely eliminate all of your favorite foods from your diet.

The key to enjoying your faves is moderation. Don't partake in special treats every day but save those calories and splurges for specific events like cake & ice cream at a family birthday party, decadent dessert at a trendy restaurant, nachos at home for an occasional Blockbuster night...

When you allow yourself to indulge every now and then, you won't feel deprived and you'll be less likely to completely go overboard after a bad day.

Dessert

Those of you who are regular readers already know what my "I-can't-live-without-'em" food is...drumroll here...PANCAKES, PANCAKES, PANCAKES!!!! Woohoo!

I don't have them every day or even every week, but oh when I do indulge...Life Is Good.

Water is KING! (and Queen!)

2007-08-13T16:47:00.000-05:00

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Drink more water. Don't wait until you're thirsty - drink up before, during and after exercise to prevent symptoms.

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According to the Mayo Clinic, dehydration occurs when you lose more fluid than you take in and your body doesn't have enough water and other fluids to carry out its normal functions. If lost fluid remains unreplenished, you may suffer serious consequences.

Common causes of dehydration include intense bouts of diarrhea, vomiting, fever or excessive sweating. Inadequate intake of water during hot weather or exercise also may deplete your body's water stores. Anyone may become dehydrated, but young children, older adults and people with chronic illnesses are most at risk.

Mild dehydration can cause symptoms such as weakness, dizziness and fatigue. Severe dehydration is a life-threatening medical emergency.

You can usually reverse mild to moderate dehydration by increasing your intake of fluids, but severe cases need immediate medical treatment. The safest approach is not to become dehydrated in the first place. You can do that by monitoring your fluid loss during hot weather, illness or exercise, and drinking enough liquids to replace what you lose.

Dessert

As you know, I use this section to shine light on my own thoughts and experiences as it relates to the day's post. Unfortunately, this one hit closer to home than normal. As I right this, I'm laying in bed resting because I just returned home from the urgent care center a couple of hours ago.

Why was I there, you ask? I was there because I drank a couple of glasses of water with lunch yesterday, didn't drink anything else for the rest of the day, didn't eat or drink this morning, and went to teach a fitness boot camp in hot, humid weather without a water bottle.

The behavior from yesterday was abnormal - I was just really busy and drinking water slipped my mind. This morning's behavior was simply a case of forgetfulness. I didn't bring my water bottle and had no access to water. That combined with the outrageous heat, resulted in dehydration.

So there you have it. I spent this afternoon asleep in a medical facility getting an IV. Don't be me. Drink more water.

Boot Camps...Not Just for the Armed Forces

2007-08-12T11:21:00.000-05:00

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Fitness boot camps are all the craze! If you haven't participated in one, sign up and met moving. It's a great opportunity to spend more time with others while burning calories galore.

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What Are fitness boot camps?
Fitness boot camps combine cardiovascular activities with resistance training in a fun-filled group environment. The boot camp style workouts are fast-paced and challenging but usually appropriate for all fitness levels.

Fitness boot camps are an affordable option for those of you wanting instruction from a personal trainer and camaraderie. Designed for groups of 5 or more, they are ideal for groups of neighbors, church members or friends.

Who Benefits From Fitness Camps?
Whether you are training for your next triathlon, trimming down after giving birth, or just looking for an exciting way to burn calories, fitness boot camps will help you break through weight-loss plateaus, boost your metabolism and reach your goals!

Dessert
Popular fitness boot camps are popping up all over the country, and for good reason (Atlanta Boot Camp). The workouts are awesome, but the friendships formed are even better. Working out alone takes an extra level of discipline and concentration that isn't much fun for many people. So, if you've never tried working out in a group...take the plunge today.

Breakfast Counts

2007-08-06T21:00:00.000-05:00

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Eat breakfast more often. Besides providing energy to carry you through the rest of your day, eating breakfast daily can actually help you consume less calories overall.

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Eating breakfast is an integral part to any healthy eating plan, but don't just take it from me. According to the National Weight Control Registry, 80% of people who have successfully maintained a weight loss of at least 35 pounds eat breakfast every day.

Dessert
While I know that many people struggle to find the time to eat breakfast or simply don't have an appetite in the morning, I must admit that I've never had those problems. Breakfast foods are among my favorite meal time choices, and I am almost always ready to eat shortly after waking up and getting dressed in the morning.

I have noticed that my morning appetite is connected to my workout habits. If I'm not working out (sick, snowed in, on vacation on a remote island :), I find that I'm not hungry at all in the AM, and I have to make myself eat. However, when I'm working out on my normal schedule, food is my first thought after handling Mother Nature in the mornings. Not sure if there's any science to support this theory, but at least for me...working out and eating breakfast go hand in hand.

Value Meals Are Not Very Valuable

2007-08-05T22:34:00.000-05:00

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When your schedule requires you to swing through the nearest drive-thru, only order exactly what you need to curb your hunger and not a single item more - even if the "value" meal looks like a better deal. Inevitably, you end up taking in more calories when you go for the advertised deal.

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Value meals may be valuable in terms of keeping cash in your pocket (though one could argue that it's just a ploy to get you to spend more), but they have no value for your waistline. Once you add fries and a sugary soda to an 800 calorie sandwich, you've quickly taken in an entire day's worth of calories in a single meal.

If you want more info on just how bad these value meals are, go to the website of your favorite fast-food joint, and look up the nutrition info (calories, fat, fiber, carbs and protein) that most major chains provide. I bet that you'll be astonished!

Dessert
I wish that none of us ever had to eat at these places, and I also wish that we could always get a salad (impossible to eat in the car) or fruit cup (way over-priced & not enough for an adult meal), but let's be real...that ain't gonna happen.

But all is not lost.

Just have a little bit less at the drive-thru. In fact, limit yourself to only one item off the menu. I realize by saying this that some of you will now feel that you have license to order the Double Whopper w/Cheese as long as that's all you're having, but we both know that's not going to cut it. Order a child-size sandwich, a basic burger or a regular chicken sandwich - but skip the fries and drink water.

Doesn't sound too glamorous? Well, there's nothing glamorous about going up a pants size either. Trust me, I know :(

Lessons on Eating Out

2007-08-02T17:53:00.001-05:00

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Enjoy dining out with loved ones and friends, but spend more time choosing your food. Hasty decisions, especially those made when your stomach is growling, are often bad ones.

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Most people find it relatively easy to eat right at home, but they quickly fall into old habits when it's time to eat out. However, most restaurants now have menu items or entire menus that cater to health-conscious diners. For those restaurants that haven't caught up with the times, you shouldn't feel guilty about making special requests. Here are some tips to help you when dining out:

- Entrees covered with sauces, as well as creamy dressing, thick soups and casseroles should be avoided because they are usually rich in fat.

- Avoid fried foods. Choose baked, broiled, boiled, roasted, steamed and grilled.

- Club soda, herbal tea, and decaffeinated coffee are good choices of beverages at a meal, as is a glass of ice water with a wedge of lemon or lime.

- Sourdough, whole-wheat, rye and French breads are lower in saturated fats than biscuits, white bread, and dinner roles.

- Salads are available almost everywhere. Order salads with reduced-calorie salad dressing.

- Ask to have sauces and gravies omitted, or "on the side".

- Look for items labeled "heart-healthy" on the menu

- Don’t be afraid to ask how a dish is prepared.

- Substitute low-fat choices (steamed vegetables for creamed sauces, baked potatoes for french fries, etc.).

- Avoid items described with terms like battered, creamed, au gratin, scalloped, breaded. Good terms include au jus, poached, steamed, baked, etc.

- Pizza: choose thin-crust, avoid meat toppings and get small amounts of cheese (if you pat the top of a pizza with a napkin, this will soak up a lot of extra fat).

- Pastas: good choices if accompanied by red marinara sauce or simple vegetables. Avoid cream sauces.

- Sandwiches: choose lean and not processed meat, get extra lettuce and tomato, and hold the mayo.

- Order the fresh fruit for dessert. If you HAVE to have that chocolate decadence (or whatever your hot button is), split it with a companion, and make sure you cut down somewhere else. Okay, I’m feeling sorry for you. Sometimes you simply cannot resist temptation . . . eat the whole thing, but feel very guilty (and make sure you cut down somewhere else).
© HeartPoint

Dessert

Eating out is a major part of my social DNA. My favorite first date is a nice dinner and great conversation. When my girlfriends from college are in town, I like to take them to my favorite restaurant. After a bad day, I swing by my local fav for a quick bite. After a good day, I swing by my fav for a quick bite. You get the picture.

If you're like me, and you can't see yourself limiting your out-of-home dining experiences, you don't have to feel bad. Don't make your social life suffer just because you're living a healthy lifestyle. Just make the decision that you're going to make smart choices and bring home a lot of doggie bags!

Reward Yourself

2007-07-31T09:47:00.000-05:00

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A healthy heart and hot bod are are indeed reasons enough for working out and eating right, but go ahead...Give yourself even more of an incentive to work hard.

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What motivates you to push through one more rep or ask for "salad dressing on the side, please?" Figure out what makes you go the extra mile (literally and figuratively), and use that special treat to reward yourself for a job well done.

Bribing others is not-so-nice, but bribing yourself work every time. Do massages send you over the top? What about a decadent piece of dark chocolate? Maybe it's an afternoon alone on the couch with a good read. Take 5 minutes out of your day today to develop a short list of things that motivate you, and start rewarding yourself whenever you go above and beyond your fitness and/or nutrition goals for the week.

P.S. Ladies, this means that you have my permission to pick up that pair of juicy sandals that you've been salivating over...Just make sure that it's after you beat your best time in that 10K.

Dessert
I LOVE PANCAKES!!!!! Yum, yum, yum, yum! They make me smile. I'm actually smiling right now just because I'm thinking about them. So, needless to say...When I push through an especially rough spinning class or go through the week without missing a single serving of fruits & veggies, I reward myself with PANCAKES!!! Yea...

Bottoms Up

2007-07-28T16:21:00.000-05:00

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By the time you feel thirsty, you're usually already dehydrated, so drink more water before, during, and after exercising.

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Dehydration is cumulative and has long-lasting effects, so if you don't re-hydrate in between workouts, your performance will suffer during your next workout. In addition, the more dehydrated you become, the more you'll feel like you have to work harder to perform at your normal level.

Dessert
Carrying a water bottle around has become second nature to me, but it hasn't always been that way. It was definitely a learned behavior because for a long time, drinking water felt like punishment and I always craved something else. I broke the pop (soda for those of you who just said, "What?") and juice addictions by slowly replacing 1 or 2 glasses of the sweet stuff with water. Over time, I got to a 50:50 ratio where half of everything I drank was water. Now, it's very rare that you would see me drinking anything other than water, and it doesn't feel like punishment at all. In fact, I crave water. If you're a pop/juice addict like I once was, don't try to go cold turkey because you'll fall off the wagon (and get run over by it). Just take it one step at a time to ensure your success.

Say Cheese!

2007-07-25T11:51:00.000-05:00

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While on your healthy living journey, it's important to pay less attention to the number on the scale and document your progress with pictures instead.

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By taking pictures at set intervals (ideally, every 4 - 6 wks), you can step back and see yourself the way others see you. Typically, your body starts showing visible signs of improvement before the scale catches up, so photos are excellent for self-esteem and showing others how far you've come. Everyone needs their own fan club!

Dessert

I would love to show my commitment to all of you and my belief in the power of pictures by posting a Before pic of me as an adult - before I started on my personal healthy living journey, but unfortunately, I don't have one. I didn't consciously avoid taking pictures during that time, but apparently my subconscious did because there are literally no pics of me as an "extra thick" chick.

However, I won't let you down here, so I've posted a Before pic from my chubby childhood. It was taken back when I occupied the role of the quintessential "big girl" in a school full of pre-pubescent skeletons with skin. The other pic is an After that a friend took of me one night in an empty parking garage.

All You CAN Eat...Not All You SHOULD Eat

2007-07-23T22:10:00.000-05:00

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Put more thought into what you're ordering at the all-u-can-eat buffet. Whether you're planning a trip to Las Vegas - home to some of the most lavish buffets in the country - or whether you and your family are just headed to the Golden Corral (or Old Country Buffet, Shoney's, Super China Buffet...take your pick here), you don't have to walk away with unbuttoned pants and a guilty conscience.

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1) The best thing about a buffet is that you can walk around and look at all that it has to offer BEFORE you start piling up your plate. As you look around, pick out your "must haves" and put only those things that you cherish the most on your plate.

2) Be sure to include veggies and lean protein on your plate, and limit yourself to only one spoonful of anything creamy (mac & cheese, cream of broccoli soup) or white (garlic mashed potatoes, ranch dressing).

3) Limit yourself to one plate. Buffets are notorious for providing a never-ending supply of clean plates for your multiple trips to the line, but resist the urge to dirty up another one. By limiting yourself to a single plate, you are forced to make smart decisions the first time around.

4) Control your portions. If you do this effectively, eating at the buffet can end up working in your favor. Restaurants always give us more food than we need when we order off of the menu. At a buffet, you have ultimate control over your portions because you're serving yourself. Use this control to your advantage by sticking to appropriate portion sizes. See this past post for more info on portion sizes.

Dessert

I guess you could say that I'm a buffet snob because I don't like them at all. I don't like them for 2 reasons: (1) I don't like the idea of other people breathing all over my food and potentially touching it (I've seen folks stick their finger in the salad dressing which is so gross) and (2) I don't know when to stop. I mean, mentally I know when enough is enough, but when faced with all of those choices I end up "squaring my shoulders and preparing for battle." Given this level of drama, I try to stay away - far away.

As I write this post to you now, I feel like a bit of a hypocrite because I'm providing all of these sensible tips for handling buffet temptations yet I'm unable to follow my own advice. So, in order to rid myself of this guilt, I would like to make this little PSA:

"Follow the tips above if at all possible. If not, just step away from the buffet. I repeat, step away from the buffet."

Not all battles were designed to be fought. The smartest warrior is the one that knows when to lay down the sword. Ha, ha...that was corny, wasn't it? But seriously, you don't HAVE to learn how to conquer the buffet line. You can always be like me...Choose your battles, and avoid the darn place if need be.

Start By Doing Something...Anything.

2007-07-22T18:33:00.000-05:00

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Yes, I know that you're too busy to work out and eat right because of work, the kids, other commitments, etc. I'm also fully aware that you have no clue of how to get started because you're completely overwhelmed by all of the fitness and nutrition possibilities. Yep, that's fair.

However, today is the day that you have to take control, get rid of the excuses, and just do SOMETHING. Do ANYTHING. Pick one tiny lifestyle change, and decide that you're going to do more of that healthy thing or less of that unhealthy thing, starting today.

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We recently celebrated our 1-year anniversary, so it's very fitting that we go back to the basics. Let's remind ourselves of what Cafe Physique is really all about. This is a nutrition and fitness blog for those who either (1) don't know what to do or (2) know what to do, but can't execute.

If you're looking for a get-thin-quick bag of tricks or you're waiting for me to tell you to try the hottest diet on the Hollywood scene, you've come to the wrong place. Everything here is based on the More or Less Philosophy. If you integrate small changes into your life every day, they will add up over time and make a huge difference in the way you look and feel.

Sometimes the small change is doing just a little bit less of something - like watching 1 less show on TV, eating a few less chips, sleeping 30 minutes less on Saturday mornings, etc. Other times, the philosophy requires you to do a wee bit more of something beneficial...How about planting more flowers this year? Parking in the last row more often? Motivating yourself to achieve more than yesterday? You get the picture!

My promise to you is that you'll never have to worry about me telling you to go run for 6 miles a day or eat grapefruit and plain tuna twice a day for a month. I don't believe in gimmicks because they don't work for most of us. You know what they say, "If it's too good to be true, it probably is." Come join me here regularly, and I'll equip you with the tools you need to be successful without relying on unrealistic schemes.

AND...Just so you know that I'm not one of those genetically gifted, "I simply forgot to eat today"- type of girls, I'm going to let you in on my constant battle to eat well, stay fit, and love who I see in the mirror. Everything at Cafe Physique tastes great, so dig in!

Dessert
My faithful readers know that I rarely call out individual names on this blog, but I want to make an exception today. I want to personally and publicly thank Mark from onemoreset.blogspot.com for giving me the tiny nudge and encouragement that I needed to keep this blog going. You never know when the world's smallest cheering section will convince you that you're good enough to win the game. Many thanks Mark!

Weeee-rrreee Baaa-aaacckkk!!!

Introducing Cafe Physique Personal Training & Nutrition Consulting

2007-06-08T08:52:00.000-05:00

The time has finally come to expand this blog into a full-blown business, so please allow me to formally introduce Cafe Physique Personal Training & Nutrition...Where Food, Fitness, and Fun Are a Way of Life!!!!

Please visit www.cafephysique.com for a look at all of the exciting services that we have to offer!

Consider the Source

2007-04-16T15:22:00.000-05:00

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Believe LESS of the crazy stuff that you hear in the media. Consider the source, and evaluate statements accordingly.

I'm so very tired of hearing all of these so-called experts telling us that we don't have to exercise in order to lose weight. That's true, but it's about as smart as becoming bulimic or smoking crack every day. Those options will help you lose weight too, but folks would snicker if they were suggested to the mainstream.

Listen up: Exercise (strength training AND cardio) is good and necessary to get the results that I know you all want.

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If you don't believe me, take it from an actual bodybuilder (Tom Venuto) who has worked with and talked to thousands of experts on this subject. Don't be intimidated by the fact that he's a bodybuilder...

"For years I have suggested that it DOES make a difference where your deficit comes from. Although you can lose body fat with any calorie deficit, I maintain that it is far superior to “burn the fat” and create a deficit by increasing activity than it is to “starve the fat” by decreasing calories drastically with very low calorie diets. "

Dessert

There's no such thing as a free lunch...If it's too good to be true, it probably is...These are just a couple of the sayings that should pop into our heads every time we hear some new guru claim that we don't have to exercise or do cardio in order to lose weight. Cafe Physique is all about being realistic, and to think that you could achieve optimal body composition and health without working your heart and sweating is not a smart move.

Get Those Kids Up and Moving!

2007-04-13T09:07:00.000-05:00

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In the past parents worried more about their children being home by the time the street lights came on then whether or not they got the recommended amount of daily activity. Today parents are advised to monitor their children’s body mass index (height-to-weight ratio) as the obesity epidemic among children ages 6-19 has reached 15 percent, almost quadruple what it was in the late 1960s. Physical activity will not only help today’s children by preventing them from becoming obese or helping them to lose weight if necessary, it will also teach them healthy habits that can last a lifetime.

Source: Ace Fitness

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Here are ACE’s top reasons kids should get plenty of exercise:

* Kids who exercise are more likely to keep exercising as an adult.

* Exercise helps kids achieve and maintain a healthy body weight.

* Regular physical activity helps build and maintain strong, healthy muscles, bones and joints.

* Exercise aids in the development of important interpersonal skills—this is especially true for participation in team sports.

* Exercise improves the quantity and quality of sleep.

* Research shows that exercise promotes improved school attendance and enhances academic performance.

* Kids who exercise have greater self-esteem and better self-images.

* Participating in regular physical activity prevents or delays the development of many chronic diseases (e.g., heart disease, diabetes, obesity, hypertension) and promotes health.

* Children who are active report fewer symptoms of anxiety and depression and a better overall mood.

* Exercise helps improve motor coordination and enhances the development of various motor performance skills.

Source: Ace Fitness

Dessert
I have a major soft spot in my heart for children. I know, from experience, how hard it is to be young and fat and out of shape. The other kids are relentless and it's kind of hard to ever win a game of hide 'n seek when you're too big to hide and too tired to run. Schools are doing their part to make sure that kids are being educated about proper nutrition, but it's really up to parents to set up a lifestyle that is conducive to activity and burning calories.

Make Every Dollar Count: Eating Healthy on a Budget

2007-03-19T08:07:00.000-05:00

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Traditionally, healthy eating has required folks to devote a huge chunk of their paychecks to buying groceries, but with a little smart shopping (and some time spent pre-planning), it IS possible to eat well on a budget.

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Jennifer May, and RD with Dietwatch.com, gives some great tips on how to shop for healthy foods without breaking the bank:

1) Cook from scratch as much as possible. Dinners in a box or a bag come with a hefty price tag and are not as tasty as homemade. Instead of buying frozen entrees, freeze your own leftovers to take to work and reheat for lunch.
2) Canned tuna, peanut butter, beans, and eggs are the cheapest protein sources, with poultry as the next best choice.
3) Plan at least one vegetarian meal per week. Not only will you save money, you'll increase your intake of fruits, vegetables, beans, and grains. In general, your food dollars will stretch more if you treat meat as a condiment, not as the focus of the meal.
4) Buy fresh produce in season. Frozen produce is a good choice when fresh is too pricey or of poor quality—and again, you’ll save even more with store brands. Buy just what you’ll use to avoid waste. If you don’t already, make plans to grow your own.
5) Instead of buying a latte or cappuccino every morning, brew your own coffee or espresso at home. You'll save money even if you use premium coffee beans. You can also save money (and get extra antioxidants) by choosing iced tea over soda.
6) Be willing to sacrifice convenience. Wash and slice your vegetables instead of buying pre-bagged versions. Skin and debone your poultry.
7) Snack on fresh fruits and vegetables, yogurt, high-fiber cereal, and hot-air popped popcorn.

Dessert

I'm completely on board with all of Jennifer's suggestions , but...I personally have major issues with adhering to #5. I mean, it sounds good in theory, but I've found it nearly impossible to replicate the great taste of a Starbucks FF Chai Latte at home. I've tried to make it work time and time again, and I always end up with something that resembles a science project gone awry.

Cafe Physique Welcomes National Nutrition Month!

2007-03-02T12:57:00.000-05:00

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March is National Nutrition Month, and this year's theme is 100% Fad Free. We are all encouraged to stop looking for the "quick fix" fad diet and instead focus on developing an overall healthier lifestyle that will lead to long-term weight maintenance.

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Here are 34 healthy eating tips from the American Dietetic Association:

1. Keep your freezer stocked with frozen vegetables and your pantry stocked with canned vegetables to whip up quick, nutrient-rich meals.

2. Make pasta primavera and serve more vegetables than pasta.

3. Clean out your freezer and refrigerator by tossing half-used bags of vegetables or a lone carrot into homemade soup.

4. Use spinach instead of lettuce on sandwiches.

5. Start your meal with broth-based soup to fill you up before the main course.

6. Only snack if you are physically hungry, not because the clock tells you it is time to eat.

7. Eat fresh, canned or frozen fruits for a sweet dessert.

8. Treat your family to fruit kebabs: Thread pieces of pear, apple, melon and pineapple on skewers and serve for dessert.

9. For a quick healthy dessert, slice an apple, sprinkle the slices with cinnamon, and microwave for about 50 seconds.

10. Try drizzling olive oil and red wine vinegar on a salad instead of a full-fat salad dressing.

11. Use mustard instead of mayonnaise on sandwiches.

12. Try Canadian bacon or ham on pizza instead of pepperoni or sausage.

13. Enjoy high-calorie foods in moderation; moderation isn't deprivation.

14. Compare brands and choose the one lowest in sodium.

15. Give kids control in the kitchen by asking them to help prepare meals.

16. Try edamame (soybeans in the pod) with a reduced-sodium soy sauce for an appetizer.

17. When making tacos or burritos, serve plenty of the good stuff (tomatoes, beans, salsa, corn and cucumber) and let everyone assemble their own.

18. Bake chicken fingers and serve with honey mustard or barbecue sauce.

19. Snack on nuts, but limit yourself to one serving (24 almonds, 47 whole pistachios, 18 cashews, 30 peanuts, 20 pecan halves, or 14 walnut halves).

20. Make lunch your largest meal of the day and eat a smaller dinner.

21. Most people have a core of about 10 recipes they rely on; break the cycle and try one new recipe every two weeks.

22. Use your plate as a food guide: one-quarter of the plate for meat, fish, or poultry, one-quarter for starches or grains, and half for vegetables.

23. Pace your eating with the slowest eater at the table, not the fastest.

24. Drink low-calorie beverages with meals (unsweetened tea, water with lemon, or diet drinks).

25. Munch on veggies like carrots, sugar snap peas or grape tomatoes when making dinner to avoid the temptation to nibble on other ingredients in the meal.

26. Try baked tortilla chips and salsa instead of fried chips with cheese sauce.

27. Dip strawberries or apple slices into fruit-flavored yogurt for a sweet treat.

28. Let kids dunk and dip their foods: animal crackers in low-fat pudding or mini-toaster waffles in cinnamon applesauce.

29. Stuff a pita pocket with cottage cheese and Granny Smith apple slices.

30. Add dried cranberries and almonds to quick-cooking oatmeal and microwave for 60 seconds.

31. Top English muffins with pizza sauce, part-skim mozzarella cheese and bell pepper for a quick pizza.

32. Let kids use cookie cutters to cut sandwiches into fun shapes.

33. Be 100 percent fad-free; use common sense when judging diet and health book claims.

34. Remember you don't have to eat perfectly at every meal; balance your food intake throughout the entire day.

Dessert

Because I am shamelessly addicted to all things "Hollywood," even I am sometimes sucked down the pipe dream of hot fad diets. Who wouldn't want to lose 20 pounds in 2 weeks or fit into a bikini by Friday? This year's National Nutrition Month theme is really keeping me grounded and reminded that "slow and steady wins the race."

Make It a Lifestyle

2007-02-20T09:41:00.000-05:00

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While the health benefits associated with working out begin almost immediately, it usually takes a good 12 to 16 weeks to make significant changes to your physical appearance. So, if you have something big planned for the summer...getting married, taking a cruise, high school reunion...NOW is the time to start getting ready.

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The American College of Sports Medicine recommends engaging in cardiovascular exercise for 20 to 60 minutes three to five times a week. If you take that advice, which is a smart thing to do, you will soon find that working out takes more than just a notion.

If you want to be successful, you should establish healthy living habits and make working out a lifestyle - not just a temporary line item on your tattered "To Do" list. I know, I know...Easier said than done, right?

Don't talk yourself out of this new LIFESTYLE until you put some real effort behind it. First step -- Make a workout appointment with yourself. Yeah, I know it sounds corny, but it works. Why should other people and tasks be allowed priority seating in your Blackberry? Without your health, you won't be much good to them anyway.

Decide when you are most likely to enjoy working out ("Enjoy" may be a bit strong, but work with me here) and mark the days and times in your calendar in advance. Then commit to keeping these appointments as though your life depends on them. Sooner or later...trust me on this...these workout appointments will become 2nd nature, and you will find yourself missing those that must be missed.

Dessert

When I first starting getting serious about working out, I hired a trainer that was only available at 4:30am. I'm not going to lie and say that it wasn't brutal because it certainly was. However, after about a month, I started to REALLY look forward to my mornings with her because afterwards I felt stronger and more athletic than ever before.

Warning: When planning to engage in pre-dawn workout sessions, pre-paying is an absolute MUST! Otherwise, your snooze button will have a permanent imprint of your hand on it.

Ready? Set? Go!

2007-01-31T13:51:00.001-05:00

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So, how have you been doing on your New Year's Resolutions so far? If you've been following Cafe Physique this month, you should already have the first 6 tips down to perfection, so before you lose your zest for healthy living in 2007, here are the remaining tips (as promised)...

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Tip #7
Stock Your Kitchen with Healthy Foods. If you have healthy foods available, you will be less likely to eat junk food and fast food. Keep fresh fruits and vegetables available for quick and healthy snacks.

Tip #8
Wear the Proper Workout Attire. Having the right clothes and shoes will ensure a comfortable work out and help prevent injuries. Proper exercise gear doesn't have to be expensive. When shopping for shoes, make sure they fit comfortably and provide good support. Clothes should be made from a breathable fabric with stretch.

Tip #9
Workout with a Friend. Find a friend, family member or co-worker who is available to exercise on the same days as you. A workout buddy will help keep you motivated and make excising more fun.

Tip #10
Exercise at Home. Instead of watching TV from the couch, get down on the floor and stretch or do some calisthenics.

Dessert
Tip #10 is my favorite because it allows us to sneak in a little extra calorie burn whenever we have a spare moment. In order to get the most out of this tip, commit to doing situps, pushups and squats during every single commercial break while you're watching T.V.

This will not only keep your tummy taute and buns cellulite-free, but it will also help you avoid dwelling on why Bree won't hurry up and dump crazy Orson and whether Grey and Dr. McDreamy are EVER going to tie the knot!

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Stick to a Schedule

2007-01-19T08:19:00.001-05:00

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plan (plān) n. = A scheme, program, or method worked out beforehand for the accomplishment of an objective

In order to meet your healthy lifestyle objectives for 2007, you will have to create a plan.

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Tip #6
Stick to a Schedule. Put yourself on a schedule. If you decide to go to the gym three days a week on Mondays, Wednesdays and Fridays, mark it on your calendar and make it a part of your weekly routine. You will end up going more often than if you didn't have a schedule and just went when you felt like it.

Read the June 23, 2006 Cafe Physique posting for related information on this topic: Your Time Is Precious

Continue to check out Cafe Physique throughout the month of January to catch the remaining 4 tips!

Dessert
Starting January 1st, I committed to the following workout schedule:
Mon - Chest & triceps
Tue - Cardio (60 minute Spinning class)
Wed - Back & biceps
Thu - Cardio (60 minutes on Stair Climber)
Fri - Legs
Sat - Off
Sun - Shoulders & Cardio (30 minutes on Treadmill)

Do What You Love

2007-01-05T08:55:00.001-05:00

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Why torture yourself with activities that you hate? Will that really cause you to work out more? Or will that just make you hate exercise and be resentful of the skinny toothpick girl in the cube next to yours? Spend MORE time doing things that you actually enjoy.

Main CourseTip #5
Find Classes and Activities You Like – If you don't enjoy what you do, you won't stick with it. Check out a variety of exercise classes and fitness activities to see what appeals to you.

Read the June 20, 2006 Cafe Physique posting on this page for more information: Forget About Flying Solo

Continue to check out Cafe Physique throughout the month of January to catch the remaining 5 tips!

Dessert
I don't like to run. I don't like to run. I don't like to run. So why do I keep trying to run? Especially because...I don't like to run. In 2007, there will be no running for me. That's it.

Slow down...You have all year!

2007-01-04T08:27:00.001-05:00

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It's totally understandable that you want to start out the year with a running start. You've made up your mind to start your journey to a healthy lifestyle, and you want to go after it with everything you have while you're still in the mood.

While being motivated is surely a good sign, be sure to temper your enthusiasm lest you burn yourself out by Valentine's Day (or worst yet - by MLK Jr's birthday). Be in LESS of a hurry to get things started in full force for 2007.

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Tip #4
Start Slow – If you're not used to working out, gradually ease into a program. As time goes by, add more time to each workout and more workout days to each week.

Continue to check out Cafe Physique throughout the month of January to catch the remaining 6 tips!

Dessert
In 2007, I vow to "stick to the original plan." At the beginning of each week, I have an awesome schedule that includes work obligations, down time, and workout time. Mon-Wed, I'm usually good to go, but something always starts to go wrong when the alarm goes off at 4:45am on Thursdays. All of a sudden, I feel tired and grumpy and sore and resentful...and did I mention tired? This year, I'm going to find a way to be cheerful about my early morning workouts.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Hire a Personal Trainer

2007-01-03T11:33:00.001-05:00

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Don't invest LESS in your health than you do in your 401K. While saving for retirement is crucial, you won't be in a position to actually enjoy the money that you've saved if you don't take care of your health right now.

Many people use $$$ as an excuse for not working with a personal trainer, but there are low-cost options that can motivate you in much the same way. Read the June 28, 2006 Cafe Physique posting on this page for more information: Portable Personal Trainers

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Tip #3
Hire a Personal Trainer – A personal trainer will not only help keep you motivated, but they will also help you achieve results safer and faster by applying their expertise.

Continue to check out Cafe Physique throughout the month of January to catch the remaining 7 tips!

Dessert
My next resolution is to invest in a good piece of home exercise equipment. As much as I enjoy going to the gym, there are days when I just don't feel like leaving the house. For these times, I think it would be wonderful to have a nice treadmill or stair machine waiting for me downstairs. The problem: I've always been much too cheap...well, er...frugal...to spend money on a machine when I can go use the one at the gym for "free."

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Avoid Peak Gym Hours

2007-01-02T07:51:00.001-05:00

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Don't spend any MORE time worrying about what you did or did not do last year. Turn your sights toward tomorrow, and start making plans for your healthy living journey.

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Tip #2
Avoid Peak Gym Hours – Crowded gyms can be frustrating and since fitness facilities often see a spike in membership and attendance after January 1, try to work out during off-peak hours. Talk to the gym staff and find out when the busiest times are so you can try to avoid them.

Continue to check out Cafe Physique throughout the month of January to catch the remaining 8 tips!

Dessert
Next up on my list...Conquer my addiction to pancakes. In order to do this, I'm going to limit myself to having pancakes only once per week during the month of January. For those of you who don't know me personally, this is a BIG deal...trust me. I'll worry about February - December later.

How to Stick to Your New Year's Resolution

2007-01-01T11:40:00.001-05:00

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Start 2007 with a bang by dedicating MORE energy to your health and commit to making LESS excuses in the new year.

I've heard many people say that they don't make New Year's resolutions because they are contrived. While I tend to agree that you can effectively set new goals on any random day of the year, there is something to be said about starting a new lifestyle on January 1st...It just feels right.

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According to the American Council on Exercise, each year people all across the country vow to make this the year they get in shape. For the first few weeks each January, gyms become packed with new and long-time members whose rejuvenated spirits come out in full force to tackle those unwanted pounds. By February, most have lost interest and returned to a more sedentary lifestyle. Don't let your passion for fitness fall by the wayside.

Top ten ways to help you stick to your New Year's resolution:

1) Consult Your Physician – Make an appointment with your physician and get cleared to begin an exercise program. Your doctor may also have some additional nutrition and fitness information that will aid in your quest for a healthy lifestyle.

Check out Cafe Physique throughout the month of January to catch the remaining 9 tips!

Dessert
As I reflect back on 2006 and look forward to 2007, it becomes easy to establish my New Year's resolutions. My first resolution is to Launch Cafe Physique into a full-fledged business! Keep your fingers crossed and stay tuned for exciting news and offers from Cafe Physique in the new year.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Pretzel Lovers Beware!

2006-12-22T13:48:00.001-05:00

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Don't take in MORE calories than necessary while doing your Christmas shopping this holiday season.

Unruly children, grumpy salespeople, impossible parking...All of this holiday-time mall chaos can cause many of us to head for the nearest food court in search of a Cheesesteak or Cinnabon - depending on whether you prefer savory or sweet.

As tempting as it may be, try not to use the overcrowded shopping center food court as a refuge during this season's shopping frenzy. You'll regret the added pounds come January 1st...trust me!

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Follow these food court guidelines from dietwatch.com during your holiday shopping trips, and watch the pounds melt off - or at least not pile on:

Go for low-cal and low-fat options.
Selecting low fat foods can be a challenge, since nutritional information is not readily available. Stick with grilled or steamed foods, and lots of vegetables. Also, poultry sandwiches are lower in calories and fat than their beef or pork counterparts. However, be sure that you're getting grilled chicken, or lean deli meat, and not a breaded, fried chicken breast.

Watch condiments.
Just a teaspoon of mayonnaise contains close to 100 calories and 11 grams of fat. Barbecue sauce, mustard, and ketchup are better options (1 tsp of ketchup: 5.2 cal, 0 g fat; 1 tsp Dijon mustard: 6 calories, 0 g fat; 1 tsp barbecue sauce: 9.9 calories, 0 g fat). However, be aware that even low-fat options are often high in sodium.

Be smart with salads.
Is "I'll just have a salad" your standard answer to eating out? Salads aren't always a calorie bargain, especially if they've been piled with meats and cheeses and topped with oily, creamy dressings—three tablespoons of blue cheese dressing will cost you 232 calories and 24 grams of fat. Order your salad with a low-fat or fat free dressing, or get your dressing on the side. More fast food restaurants are offering salads made from romaine lettuce or spring greens. Choose one of these over a salad made from iceberg lettuce, which offers few vitamins.

Think small.
If nothing will satisfy you but a burger and fries, select the smallest sizes possible—the "kiddie meal" might be just as appropriate for you as it is for your children. If you want a Mrs. Fields chocolate chip cookie, have two Nibblers for 110 calories and 5 grams of fat, not a regular cookie with 280 calories and 14 grams of fat. At Cinnabon, choose a Minibon (300 calories, 11 grams of fat) over the regular Cinnabon (730 calories, 24 grams of fat).

Drink water.
Or diet soda, or unsweetened iced tea. While food courts may offer an array of other beverage choices, from fruit smoothies to specialty coffees, most of these choices are high in sugar and calories. Some pack a hefty dose of fat as well. If you have a craving for a smoothie, ask about the ingredients. Some smoothies are made from an all-fruit base while others are loaded with added sugar.

Don't "window shop" in the food court.
To prevent yourself from a craving, don’t walk up and “take a look.” If you are easily tempted by the sights and smells of particular food stands, plan your route around the mall so that you can avoid these stands. Head straight for the stands that offer the best choices, and don't browse at the rest.

Dessert
As owner of Cafe Physique, I'm quite aware that I'm supposed to be "above" falling prey to the magnetism of the illustrious mall food court, but hey...I'm only human. I personally have no problem at all staying away from the various restaurants and free samples, BUT...my knees begin to jiggle and my bum begins to wiggle every single time I walk past or smell Auntie Anne's pretzels.

Cinnamon & Sugar is my favorite flavor, but I'll take 'em plain too. These hot pretzels are so delicious that they make me want to throw on a white hat and get a job behind the counter. You've never had one? Oooooo...You have no idea what you've been missing!

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Your Timing Is Always Right

2006-12-06T16:42:00.001-05:00

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This holiday season, spend LESS time obsessing about how late you eat your last meal or snack. Many people are under the impression that eating food late at night makes you gain weight, but researchers agree that the only thing that matters is total caloric intake for the day.

This should be great news for those of you with plans for late-night parties and holiday gatherings. When you know that you will be up late and around yummy cuisine, be sure to plan ahead by cutting back on calories throughout the day. Don't skip meals - Just reduce portion sizes.

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1. Have a snack, such as fruit, an hour before the party. If you are too hungry, you will probably overeat.
2. Select vegetable and fruit salads without a lot of dressing or whipped cream
3. Take a walk instead of a second helping
4. Drink plenty of water
5. Limit or avoid high calorie beverages. Did you know one cup of eggnog has the same calories as a slice of apple pie?

Dessert
My favorite late night snack is yogurt with a handful of trail mix or a mini-bagel topped with a tablespoon of peanut butter. Both of these guiltless pleasures do just the trick for me...They satisfy my munchies, keep me from overeating more fattening snacks, and prevent me from waking up starving the next morning.

The next time you're craving something cheesy, sweet or salty, log on and check out past Café Physique postings for healthy snack and meal ideas.

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.

Thanksgiving Is Over...

2006-11-27T12:32:00.001-05:00

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...So spend LESS time fretting about what you ate or how much you didn't work out. Hopefully you enjoyed time off with your family and friends, and now is the time to continue on your healthy lifestyle journey.

I know, I know...You were on a roll before the holidays. You were eating right and working out regularly. You may have even started to be able to maybe begin to almost zip up your favorite pair of jeans. Well, don't worry. All is not lost.

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Tips to get you back into the Café Physique "zone":

1) Get some new tunes. Even if you're not a big music buff, the right tunes can help jump start almost everyone's workout. Whenever you've taken time off and you need to get back into the routine, stop by itunes or your favorite music store and pick up some sounds that will inspire you.

2) Write down your goals. Yes, I know that you want to lose weight, but how much do you want to lose, when do you plan to lose it by, and how are you going to lose it? Yep, you've signed up for the St. Patty's Day marathon, and you want to be ready...but what exactly does "ready" mean? Do you want to beat your last time or do you just want to cross the finish line before the crew leaves? Choosing a measurable target will help keep you on track.

3) Take the first step...TODAY! Don't wait until next year, next month or even tomorrow. Make the decision to change your mindset and stop making excuses right now. Procrastination will certainly put a damper on your progress, so take a deep breath *inhale* *exhale* and make the commitment.

Dessert

Well ladies and gentlemen, I can officially say that I lost my mind the last few days. I didn't eat horribly, but I certainly ate much more and much, much worse than usual. Not only did my eating habits go south for Turkey Day, but my workouts went right along with them. Going into this holiday, I was definitely burnt out...both mentally and physically. So, I took a much needed break, and now I'm taking my own advice...getting ready to load the ipod up with Justin. He's going to help me "bring sexy back."

About Cafe Physique:
The mission of Café Physique is to help clients reach and exceed their personal fitness and nutrition goals. If you’re in need of an a nutritionist in Atlanta or an Atlanta personal trainer – Café Physique is the perfect solution. We offer Atlanta yoga instruction, Atlanta prenatal workouts, and Atlanta personal training. We also have private sessions of pilates that Atlanta residents are raving about. We invite you to let a member of our Atlanta registered dietitian staff or personal training team develop and implement a realistic and healthy lifestyle plan to meet your personal goals.