You WORK too much

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.

No More Fairytales

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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?

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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.

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.

The Myth of the Little Magic Pill

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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.

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

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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:

1. Improvise by using ordinary household items for various upper and lower body exercises.
1. Canned goods. Many canned goods can serve double duty as hand weights.
2. 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.
3. Potatoes. A 5- or 10-pound bag of potatoes can provide added resistance for various exercises.
4. A low, sturdy step stool can become exercise equipment if you use it for step training — an aerobic exercise resembling stair climbing.
5. 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

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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.

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.

What Not To Wear

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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.

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.

Exercise More at the Office

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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.

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.

Overcoming Plateaus

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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.

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.

How to Walk More

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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.

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.

Learn to Just Chill

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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

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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.

Jogging 101

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

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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.

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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.

Water is KING! (and Queen!)

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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.

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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.

Say Cheese!

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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!

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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.

Start By Doing Something...Anything.

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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

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!

Get Those Kids Up and Moving!

Appetizer
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

Main Course
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.

Do What You Love

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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.

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...You have all year!

Appetizer
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.

Main Course
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.