Why You REALLY Aren’t Losing Weight

July 29, 2010 in Fitness, Health, Motivation, Nutrition by admin | No comments

fat-loss

According to a recent survey, only one in every eight adult Americans actually knows how many calories they should be eating in a day. This is odd, because almost 75% of adult Americans have reported recently changing their eating habits (the overwhelming majority of which did it in an effort to lose weight).

So 75% have changed their eating habits, but only 1 in 8 know the basic principal of how many calories to consume.  This is the reason that most people who are trying to drop pounds are screaming “why isn’t the scale moving??”

The study also showed that over half of the respondents (57%) considered themselves overweight, while 8% said they were obese. In reality, 34% of people are obese and 33% of people are overweight.

Denial and lack of knowledge are the main reasons you aren’t dropping the weight.

You MUST be educated on nutrition and fitness and what it actually takes to get results.  You can’t stab wildly in the dark and hope to get results.  Set up an appointment, and speak with a professional.  Call today.

Kelly Turner is a Seattle area ACE Certified Personal Trainer, health and fitness writer and editor of the fitness website, PhysiqueSpeak.com. To contact Kelly with any questions, you can email her at kellycturner@hotmail.com.

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Make Healthy Eating Easier

July 27, 2010 in Nutrition by admin | No comments

salad

The easier something is to integrate into your everyday routine, the easier it is to stick with it.  Exercise is one thing: you either do it or you don’t, and regardless of what you do, it’s better than doing nothing.  Eating is different: a few hundred calories here and there can make a difference.   Eating too much can stop your weight loss, but eating too little can stop your weight loss.  There is an emotional attachment to food.  Our society revolves around food for celebrating, entertainment, convenience, comfort- everything. Here are some ways to make healthy eating easier:

  • Plan your meals ahead of time.  You know what you have to eat, and there’s no arguing.  Take some time the night before, or on Sunday night to plan out your meals so there are no questions of what to eat.
  • Bring non-perishable, healthy snacks (like unsalted nuts, fruit leather or granola bars) with you everywhere, in case you get stuck and need something to eat.  BUT…
  • If you have impulse control/over eating issues, ONLY pack foods that fit into your meal plan today so you aren’t tempted to eat anything extra.
  • If you have the money, buy pre-prepped foods like fruits and veggies that are peeled, cut, chopped and ready to go to cut down on meal prep.
  • If you are trying to save some money, prep your produce when you get home from the grocery store.  Peel and cut your veggies, and portion them into little baggies.  Wash what needs washed and put it away so all you have to do at meal time is grab and go.
  • Make big portions of easy to freeze foods like soups or stews so instead of hitting the drive thru when you are in a rush, you can microwave and enjoy a healthy meal in minutes.

What are your favorite strategies to make healthy eating easier?

Kelly Turner is a Seattle area ACE Certified Personal Trainer, health and fitness writer and editor of the fitness website, PhysiqueSpeak.com. To contact Kelly with any questions, you can email her at kellycturner@hotmail.com.

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3 P’s of Success

July 27, 2010 in Uncategorized by Dave | No comments

“Patience, Persistence and Perspiration make an unbeatable combination for success”

-Napoleon Hill

Break Out of Your Snack Rut

July 22, 2010 in Nutrition by admin | No comments

snack

Snacks are an important part of a healthy diet.  Eating in regular intervals will keep your metabolism up all day long, but eating too many calories will result in weight gain.  Snacks are the perfect solution to get a kick of energy without going over your calorie requirements.  The important thing is, however, getting the right mix of nutrients for optimum results in a small package.

Snacks, and all meals for that matter, should have a mix of carbs, protein and fat to give you energy and keep you satisfied.  It’s easy to get in a snack rut, and miss out on benefits.

Here are some different snacks ideas that give you the nutrients you needfor just a few hundred calories.

  • 1 medium whole grain tortilla, 2 tbsp hummus, 2 slices tomato, 4 cucumber slices, 1 oz tuna
  • 1/2 cup whole grain couscous, 4 oz cubed tofu, 1/2 cup broccoli, 1 tsp olive oil, 1 tbsp balsamic vinegar
  • 1 cup vegetable soup, 3 small whole grain crackers, 1/2 cup unsweetened apple sauce
  • 3 rye crisp crackers, 1/2 cup low-fat cottage cheese, 1 small piece of fruit
  • 1/2 whole grain English muffin, 2 tbsp hummus, 1/2 cup fresh berries
  • 1 small pita, 3 oz chicken breast, 1/2 cup cucumber slices, 1 slice tomato
  • 1 slice whole grain bread, 1 tbsp natural peanut butter, 1 cup fat free milk
  • 1 packet plain oatmeal made with 1 cup low-fat milk, 1/2 cup chopped walnuts

Happy snacking!

Kelly Turner is a Seattle area ACE Certified Personal Trainer, health and fitness writer and editor of the fitness website, PhysiqueSpeak.com. To contact Kelly with any questions, you can email her at kellycturner@hotmail.com.

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10 Ways to Boost Your Motivation

July 21, 2010 in Motivation by admin | No comments

bored-girl-on-treadmill

Even the most dedicated exercisers have bad days.  Sometimes the last thing anyone wants to do is get out of bed and go work out.  It’s easy to fall into an exercise rut and get bored, so the key is to make fitness exciting again.  Here are 10 sure fire ways to spark your motivation and get excited about exercise again:

  1. Buy new fitness equipment to use in your home when you can’t make it to the gym.  Some cheap places to start are dumbbells, yoga mats, new fitness DVDs or resistance bands.
  2. Hire a personal trainer, even if you can only afford one session.  Learning new moves will get you excited about making improvements in your health and fitness.
  3. Buy yourself a new gym outfit or gear to boost your confidence.
  4. Go for an urban adventure.  Most people run or bike through quiet, low populated areas, but new scenery with tons of people and activity can really energize your body and senses.  Be sure to watch out for cars.
  5. Follow your workout with a massage and/or pedicure as a nice reward.
  6. Try a new exercise you have never tried before for each muscle group.  You may find a few more favorites to add to your routine.
  7. Buy a few issues of a few different fitness magazines and get motivated by the models.  Girls: Strong is the new skinny, so admire muscle tone and strength instead of super skinny models.  Guys:  You gotta work for those guns!
  8. Focus on a new goal.  If your current goal isn’t enough to get you to the gym, perhaps it’s time to focus on something new.
  9. Try a different mode of exercise.  If you usually hit the gym, hit the trails.  If you are an avid biker, try a different sport, like tennis.
  10. Be an inspiration to someone you know.  Invite them to come to the gym with you, and teach them all your moves.

Motivation wanes, so you have to have a back up plan to get you excited about working out.  Find the trick that works for you, or try a different strategy each time you feel the ‘blahs’ coming on.

In Good Health,

Kelly Turner

Kelly Turner is a Seattle area ACE Certified Personal Trainer, health and fitness writer and editor of the fitness website, PhysiqueSpeak.com. To contact Kelly with any questions, you can email her at kellycturner@hotmail.com.

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Top Summer Calorie Burners

July 20, 2010 in Fitness by admin | No comments

kayaking

Summer is under full swing, and you better be taking advantage of the warm weather and getting in some outside workouts.

You’re not?  Need some ideas?  Here are the top 10 best summer calorie burners to give you the best results for your time and effort, while having tons of fun:

Activity Calories burned in 1 Hour

Water Aerobics                                                                        248

Horseback riding                                                                     248

Badminton                                                                                 248

Kayaking                                                                                     310

Hiking                                                                                           372

Soccer                                                                                          434

Flag football                                                                              496

Beach volleyball                                                                      496

Mountain Biking                                                                       527

Rollerblading                                                                            434

(Calories based on 130 pound woman)

It’s hot out there, so be sure to slather on your sunscreen and drink plenty of water!  Grab some pals, and get moving!


In Good Health,

Kelly Turner

Kelly Turner is a Seattle area ACE Certified Personal Trainer, health and fitness writer and editor of the fitness website, PhysiqueSpeak.com. To contact Kelly with any questions, you can email her at kellycturner@hotmail.com.

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What you get isn’t important

July 20, 2010 in Uncategorized by Dave | No comments

ultramarathon

What you get by achieving your goals isn’t as important as what you become by achieving those goals.
-Zig Ziglar

Monday Motivation

July 19, 2010 in Uncategorized by Dave | No comments

Friend of mine sent me a link to this video. I hadn’t heard of Nick Vujicic before. This guy has an amazing story you should know about.

The simple fact is you and I are going to get knocked down. The road to any and all success is going to be littered with frustrating events and people, setbacks, and failures. Nick shows what one factor he’s had to use to overcome all the obstacles he’s faced.

Click to watch and have a great Monday!

Dedicated to Your Success,
Dave

Refuse to be Discouraged

July 15, 2010 in Motivation by Dave | No comments

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“History has demonstrated that the most notable winners usually encountered heartbreaking obstacles before they triumphed. They won because they refused to become discouraged by their defeats.”

-Bertie C. Forbes

What’s a Safe Sweetener for Diabetics?

July 13, 2010 in Q and A by admin | No comments

What is a good alternative for Diabetics that use the sweetener in place of real sugar? My brother is Type I and several others in my extended family are Type II diabetics. The use of artificial sweeteners is therefore a common practice in their daily lives,  family recipes and gatherings. Any suggestions on a healthier alternative(s)? I have done a bit of research on this topic, but there is so much misinformation out there, it is difficult to filter it all.  -E.D.
E.D.’s question was in regards to the Dangers of Aspartame article.  If diabetics must eliminate real sugar, aspartame and other artificial sweeteners are used as a replacement for sweetness in diabetic foods and recipes.

Stevia is thought to be the safest artificial sweetener because it derived from a plant, therefore it is considered to be somewhat of a natural sugar.  Stevia is 300 times sweeter than sugar, so a little goes a long way, and is completely safe for diabetics.

The best answer, though?  Stay away from it.  Sugar is unnecessary, and artificial sweeteners are unnecessary.  Yeah, sweet treats taste good and we all want a treat every once in a while, but it is not something you need to have in your diet.  I know it sucks, and one more thing that makes diabetics feel different, but if you think about it, it’s the perfect set up to maintain a healthy diet.  Most people have to fight tooth and nail to avoid sweets- diabetics have the added incentive of health risks to keep them away from unnecessary foods.

Fresh fruits, veggies, lean proteins and complex carbs are always the best diet, and help keep diabetics healthy and their bloodsugar stable.

In Good Health,

Kelly Turner

Kelly Turner is a Seattle area ACE Certified Personal Trainer, health and fitness writer and editor of the fitness website, PhysiqueSpeak.com. To contact Kelly with any questions, you can email her at kellycturner@hotmail.com.

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