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.

Metabolism Boosters

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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.

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.

Cardio You Haven't Tried

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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.

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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.

Bust Through the Sweet Spot

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

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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.

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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.

Consider the Source

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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. "

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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.

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.

Don't Sweat the White Stuff

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Eat LESS “white” stuff. There are no foods that are completely off limits, but you will be pleased with the results if you make a concerted effort to eat less White Foods. These foods are typically highly addictive carbohydrates that often contain more than their fair share of empty calories.

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Cutting back on White Foods sounds pretty strange, but it’s actually quite straight forward. White foods are (1) processed foods relying on white sugar or white flour, or (2) starchy foods such as potatoes.

Examples of White Foods are:
- White bread
- Bagels
- Cake
- Cereal
- Cookies
- Crackers
- Pastries
- Pie
- Waffles
- White rice
- Flour
- Sugar
- Pasta
- Potatoes

The term “White Foods” does not include all foods that are white in color. For example, cauliflower & white dairy products (cottage cheese, milk, and yogurt) are not considered White Foods.


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I thought that cutting back on white things was going to be easy for me because I hardly ever eat cookies and chips, and I prefer whole wheat bread. Unfortunately, there are many other white foods that I happen to really enjoy.

For instance, what exactly am I supposed to eat with my Chinese food if not white rice? A couple of weeks ago, I made some brown rice to eat with my steamed chicken and broccoli delivery, but having to cook rice for 45 minutes kind of defeats the purpose of take out.

Plus, almost everything has flour in it. Don’t believe me? Go look in your pantry right now.

My other major struggle is the potato. I really like potatoes. They taste great, and they go with almost everything. Unfortunately, they’re white. I do, however, get to nosh on sweet potatoes, so I guess it all evens out.

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.

Forget About Flying Solo

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Take MORE classes. Participating in group exercise classes at the gym or your local Y can not only help motivate you during tough workouts, it can make burning calories a lot more fun.

Always mix up your workouts with a variety of classes to make sure that you’re working the entire body and to help prevent getting burned out on any one activity.

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Gone are the days of Richard Simmons’ Sweatin’ to the Oldies and Jane Fonda’s leotard-clad videotapes. Today’s fitness and recreational facilities are setting a new standard with updates to our favorite Classics as well as shocking our systems with creative, and sometimes even racy, Newbies.

The Classics
CARDIO KICKBOXING: This high intensity, empowering fitness kickboxing workout will focus on punches, kicks, and boxing maneuvers designed to increase aerobic and anaerobic fitness. A great cardio, core, and overall body work out

CYCLE: Take bike-riding to a new level! Now you can have the same fun of riding a bike you had as a kid with the health and fitness benefits you need as an adult. All levels are welcome as you ride up hills, sprint, and just cruise all without the gym. Set to motivating music with guidance from the instructor, this class will keep you coming back again and again!

HATHA YOGA: A yoga practice popular in the West that combines difficult postures, which force the mind to withdraw from the outside world using controlled breathing.

STEP: A high intensity step class utilizing the latest step choreography and turbo charged combinations for the ultimate step aerobics workout.

The Newbies
JOURNEYS: (Crunch)
If you can’t go on vacation, take a journey. This intense ride class transports you to another land with studio lights, authentic local music and dress. Each week, the class will spin to a new location like the Sahara, New Delhi, or Cabo San Lucas. Journey to Mardi Gras in Rio De Jeaneiro for an hour and feel your mind escape as your muscles get the trip and workout of a lifetime.

Kwando®: (Bally Total Fitness)
Incorporates techniques from kickboxing, tae kwon do and karate.

Cardio Striptease: (Crunch)
Take it off…the weight that is. This class takes some of the basic moves of the strip tease and combines them with aerobic and sculpting elements to create a fun, energizing and sexy workout. Careful, it may also improve your private life!

Cardio Hoops: (Bally Total Fitness)
Low impact aerobics class that utilizes a weighted hula-hoop to promote muscular endurance, balance, and flexibility

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When I was in high school, I started doing step aerobics, and I lost my mind. It was new and fun; I loved the feeling of accomplishment after conquering a tricky routine. My intentions were admirable, but I did step aerobics so much that I literally burned out on it. For those who don’t know me…Once I burn out on something, I don’t want to do it, taste it, go to it, look at it, etc. again for a VERY long time. It took me 9 years, but I’ve recently added a little (key word = little) bit of step back into my cardio routine.

I say all of this to say that while it’s important to find a class that you like, it’s even more important to take several different classes. Take it from me – you don’t ever want the mere mention of your favorite class to cause you to shudder just because you refused to shake things up a little bit.

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.