Why Exercise?

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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.

Fitness Advice You Should Avoid

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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.

Things You Thought Were Good for You

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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.

Boot Camps...Not Just for the Armed Forces

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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!



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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.

Make It a Lifestyle

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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.

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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.

Put the Squeeze on Cellulite

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Lose weight MORE slowly. Now that summer is in full force, many of us are in a hurry to lose a few pounds before we hit the beach. Frolicking around in a swimsuit is the one time that we are most reminded of our cottage cheese-like enemy...cellulite.

The thing to remember is that losing weight fast isn't the answer to getting rid of cellulite. You have to lose fat, in particular. What's the difference, you ask? Well, if you lose muscle, you will lose weight. However, if you lose muscle, you will also increase the appearance of cellulite.


Since cellulite is the result of underlying fat stores, you need to increase muscle and decrease fat in order to get rid of it, and that takes time.

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While cellulite can occur virtually anywhere, it is most prevalent on the backside. One of the best pieces of equipment for busting that fat on your bum and the backs of your thighs is the StairMaster.

Stair steppers provide an aerobic workout by allowing you to push independent foot pedals up and down or to climb a rotating staircase. Most people, however, don't use the Stairmaster properly and therefore don't receive the greatest benefit. Leaning on the rails and taking itty bitty steps can reduce the efficiency of the workout by as much as 75%. To get your best workout, slow down and take larger steps.

Not only will you burn mega calories on this machine, the climbing movement will tone your rear-end by building muscle. This increase in muscle, along with the aerobic fat burning, is the only legitimate way to reduce cellulite.

So, say "good-bye" to all of those creams, magic potions, and special shoes that are out on the market now. Some may help "reduce the appearance of cellulite" for a few hours, but none of them will get you the lasting results that you're seeking.

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I use the Stairmaster at my gym once a week. I would like to use it more often, but I haven't been able to get past the mental barriers I have when it comes to that machine. Let me just tell you up front...It's hard. Did you hear me? I said, "IT IS HARD." But, it's also worth it. There's no other piece of cardio equipment that has given me results like this one.

When I step off of the Stairmaster, I feel like I've conquered my biggest demon. I'm always dripping wet with sweat, but I feel on top of the world. You may not believe me until you try it, but I promise you that once you get past the first 15 minutes - you'll be OK. It's totally a mental exercise because you have to decide that you want to do it, and that you're willing to do whatever it takes.

Go ahead...climb a few floors and let me know what you think.

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.

Image is Everything

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Develop a MORE positive body image. Living a healthy lifestyle, is not only about what you do but also about what you think.


Body image is:
(1) How you perceive your physical appearance
(2) How you feel about your appearance
(3) How you feel about your body
(4) How you think others see you

We all have days that we feel generally “blah,” not put together, or just downright fat, and this is completely normal. However, we have to recognize these self-defeating thoughts and counteract them with positive, uplifting ones. Easier said than done? I understand. Trust me, I really do. But this is something that we have to commit to and work towards as we strive to live healthier.

Why?



People who have a negative body image are at greater risk for developing eating disorders (see today’s Main Course) and are more likely to suffer from depression. It can also lead to feelings of isolation and low self-esteem.

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Eating disorders are characterized by severe disturbances in eating behavior. The practice of an eating disorder can be viewed as a survival mechanism. Just as an alcoholic uses alcohol to cope, a person with an eating disorder can use eating, purging or restricting to deal with their problems.

Some of the underlying issues that are associated with an eating disorder include low self-esteem, depression, feelings of loss of control, feelings of worthlessness, identity concerns, family communication problems and an inability to cope with emotions. The practice of an eating disorder may be an expression of something that the eating disordered individual has found no other way of expressing.

According to Rader Programs, eating disorders are usually divided into three categories: Anorexia Nervosa, Bulimia Nervosa and Compulsive Overeating.

Anorexia Nervosa
Anorexia is a disorder where the main characteristic is the restriction of food and the refusal to maintain a minimal normal body weight. Any actual gain or even perceived gain of weight is met with intense fear by the Anorexic. Not only is there a true feeling of fear, but also once in the grasp of the disorder, Anorexics experience body image distortions. Those areas of the body usually representing maturity or sexuality including the buttocks, hips, thighs and breast are visualized by the Anorexic as being fat. For some Anorexics, weight loss is so severe there is a loss of menses. In the obsessive pursuit of thinness, Anorexics participate in restrictive dieting, compulsive exercise, and laxative and diuretic abuse. If Anorexia Nervosa is left untreated, it can be fatal.


Look Familiar?

Bulimia Nervosa
Bulimics are caught in the devastating and addictive binge-purge cycle. The Bulimic eats compulsively and then purges through self-induced vomiting, use of laxatives, diuretics, diet pills, ipecac, strict diets, fasts, chew-spitting, vigorous exercise, or other compensatory behaviors to prevent weight gain. Binges usually consist of the consumption of large amounts of food in a short period of time. Binge eating usually occurs in secret. Bulimics, like Anorexics, are also obsessively involved with their body shape and weight. The medical complications of the binge-purge cycle can be severe and like Anorexia can be fatal.

Compulsive Overeating
Compulsive Overeaters are often caught in the vicious cycle of binge eating and depression. They often use food as a coping mechanism to deal with their feelings. Binge eating temporarily relieves the stress of these feelings, but is unfortunately followed by feelings of guilt, shame, disgust, and depression. Binge eating, like Bulimia, often occurs in secret. It is not uncommon for Compulsive Overeaters to eat normally or restrictively in front of others and then make up for eating less by bingeing in secret. For other Compulsive Overeaters, binges consist of “grazing” on foods all day long. Similar to Anorexics and Bulimics, Compulsive Overeaters are constantly struggling and unhappy with their weight. The number on the scale often determines how they feel about themselves. Medical complications can also be severe and even life threatening for Compulsive Overeaters.

If you, or someone you know, is exhibiting signs of any of these eating disorders there are lots of people who want to help (myself included).

Read More About Living With Eating Disorders:
Bulimia Blog
Transcend Bulimia



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All of this talk about body image, leads me to this question…Why am I obsessed with Angelina Jolie? I just don’t understand it. I’m intelligent enough to realize that the media is just trying to manipulate me into caring about her, but I’m obsessed nonetheless.



For me, she not only represents all of the things I fantasize about being - thin, fashionable, talented, philanthropic, devoted mother – never mind the fact that my ankle is bigger than her thigh, shopping at Banana Republic (off the subject - read this hilarious post) is a splurge for me, I haven’t acted since lying to my dad about why I missed curfew, I barely have enough money to pay the mortgage, and I don’t have any kids…And oh yeah, I’m black…just a minor detail though.

Unfortunately, Angelina also stands for many of the things that I don’t want in my life (adultery, family drama, scandal). So, what’s a girl to do?

By the way, Angie & Brad threw me off with the whole Shiloh Nouvel thing, but I guess it’ll grow on me.

Check out All Jolie - A cool Angelina blog.

Speaking of Hollywood stars & being thin (That is what we were speaking about, right?). A fellow blogger writes, “…rumour has it, those mega watt sunglasses the superstars are wearing are a sign they are anorexic in order to get more work.” Click HERE to read the whole post – it’s very entertaining.

Paris Hilton (skinny), Lindsay Lohan (skinny), Mary Kate & Ashley Olsen (skinny & skinny), Nicole Richie (extraordinarily skinny)…It's really sad, but I totally see where she’s going with that.

Big glasses = Too Thin?

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.