Myth: Thin people are fit and have low bodyfat.
Fact: Thinness isn’t correlated with fitness levels. It doesn’t mean you have low bodyfat. Each person has a different physiological make-up including bone, muscle mass, structure, and bodyfat. Thinness isn’t a sign of a person’s fitness level. Some people are thin by their genetic make up and haven’t exercised a day in their life! Being thin doesn’t mean you’re healthy.
These days it takes more than an apple a day to keep the doctor off your back.
The good doc is going to pester you about your blood pressure and cholesterol levels – apple or not. And who can blame them?
According to the American Heart Association, 105.2 million adults have borderline to high risk blood cholesterol levels. In addition, nearly one in three adults suffers from high blood pressure. And these numbers grow every year.
So what do you do? Pop a pill and try not to think about it? Or maybe you don’t even bother to have your blood pressure and cholesterol checked – what you don’t know can’t hurt you, right?
Whether you’ve had your blood pressure and cholesterol levels checked lately or not, these conditions are deadly and sneaky – many people are unaware of the danger lurking in their own arteries.
What’s so bad about high blood pressure and cholesterol levels? In a nutshell, these conditions raise your chances for having a stroke, kidney failure, heart disease or heart attack. Here’s the lowdown:
Blood Pressure is recorded in two numbers. The first describes your systolic blood pressure. This is the pressure when your heart is squeezing blood out. The second is your diastolic blood pressure. This is the pressure between heartbeats, when your heart is filling with blood.
The ideal blood pressure to have is 120/80 or lower. Blood pressure that falls between 120/80 and 140/90 is considered to be prehypertension – meaning that your blood pressure is higher than normal. If your blood pressure is 140/90 or higher then you officially have high blood pressure.
Cholesterol is also recorded in two numbers – high – density lipoproteins (HDL) and low – density lipoproteins (LDL). The distinction between HDL and LDL is actually quite important – LDL delivers cholesterol to your body while HDL removes cholesterol from your bloodstream. In other words, HDL cholesterol is good and LDL cholesterol is bad.
When there is extra cholesterol in your bloodstream it lines your arteries, causing them to narrow. These deposits can block an artery that flows to your heart – resulting in a heart attack, or they can block an artery that flows to your brain – resulting in a stroke.
The ideal cholesterol level to have is a number less than 200. Between 200 and 239 you are considered to have borderline high cholesterol, and 240 or higher puts you in a danger zone.
Will exercise really help lower your high blood pressure and improve my cholesterol levels? It sure will – and here’s how:
Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.
Exercise Increases HDL levels in some people – this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.
Let’s be totally honest for a moment. Sure, you may be taking medication, but you need to fix the problem rather than simply hold it off.
If exercise isn’t currently part of your lifestyle you will be amazed at how it will improve your health once you start. I’m sure your doctor could share a myriad of success stories involving people just like you who dramatically improved their blood pressure and cholesterol through exercise.
Health. Isn’t that what we all ask for in the New Year?
Exercise is the answer.
The benefits of a consistent and challenging exercise program are numerous – did you know that exercise will even improve your sleep?
Misty and I are in a unique position to assist you in grabbing onto the good health that you deserve. Call or email us today to schedule your fitness assessment and get started on an exercise program that will change your life.
Looking to add flavor to your meal without adding extra calories? Try fresh herbs and spices. You will enjoy more flavor AND a smaller you! Remember to avoid creamy or oily dressings-while these are flavorful, they are also filled with fat and calories.
DON’T LET 2008 PASS YOU BY!!
Next Boot Camp
February 11
A New Year. A New YOU!
5:30am AND 9:30am
Camp Sessions Available!!
LOCATIONS: Northridge & Woodland Hills
Are you ready for the Adventure?
Tip 1: Eat six meals a dayIf you’ve been following the typical nutritional advice of cutting back on calories and consuming no more than “three square meals” a day in the hope of shifting your fat-burning efforts into high gear, you may actually be throwing the whole process into reverse. According to scientists at Georgia State University, active folks who skimp on calories and eat infrequently (only three times a day) may be training their bodies to get by on less energy and therefore more readily storing unburned calories as body fat. Instead, these researchers and many others advise active people to eat frequently (about every three hours) to accelerate metabolism and maintain steady energy levels throughout the day.
Tip 2: Combine carbohydrates and protein at every meal The simple fact is, our bodies work better with a balance of carbohydrates and protein. Not only is protein essential for building healthy muscle and maintaining a strong immune system, it stabilizes insulin levels, which leads to steady energy throughout the day. One more benefit: eating protein has been shown to reduce your appetite. So, avoid high-carbohydrate nutrition plans and instead balance your protein and carbohydrate intake.
Tip 3: Choose “appropriate” portion sizes USDA statistics show that because of increased portion sizes, the average total daily calorie intake has risen from 1,854 calories to 2,002 calories over the last 20 years. That increase—148 calories per day—theoretically works out to an extra 15 lbs. every year. Portion size is important to weight management. Employ a common sense approach, such as using the palm of your hand or your clenched fist for gauging the portion sizes of food.
Tip 4: Plan meals ahead of time You may even want to try different recipes and decide what works for you before you begin your training program. Experiment with different seasonings, try a variety of vegetables, and find which microwave settings work best for preheating food. By the time you’re ready to start, you’ll have the supplies you need and the confidence that you know what you’re doing. Then, fix your meals in advance and freeze them. It’s important to shop at least once a week. If you forget, you’ll run out of good food and be tempted to cheat on your diet.
Tip 5: Get containers to store your food Purchase plastic storage containers, sports bottles, a water jug and a cooler to store and carry your food. Having nutritious meals within reach during a hectic day can keep you on track.
It’s especially important to stay well hydrated when following a comprehensive training, nutrition, and supplementation program. Drink at least one glass of water with each of your six meals, and four more throughout the day. If you have an occasional diet soda, coffee or tea, you’ll need to drink an additional glass to compensate for the diuretic effect of these beverages
Tip 7: Consume quality protein within 30 minutes of exerciseYour muscles are primed for nutrients immediately after an intense workout, but within two hours, your body’s ability to refuel decreases. Taken within 30 minutes of your workout, a high-quality protein will help you refuel and build muscle.
Supplements can help make up for any nutritional deficiencies and enhance performance. When purchasing supplements, look for companies that invest heavily in research to maximize the effectiveness of their products. We recommend a multi-vitamin & mineral and omega 3 oils to our clients.
Researchers at George Washington University discovered that people who successfully transform their bodies are set in action by some sort of “emotional trigger” that helps to clarify their reasons for deciding to make change. In the study, researchers found that any event, which elicited strong emotions such as alarm, embarrassment, shame and/or fear actually inspired people to transform their bodies for the better. Take a moment to consider your “emotional trigger” and use it to stay committed to your nutrition program.
You can be sure there will be the occasional meal or snack that’s not on the recommended food list. When you get off track in this way, don’t allow it to slow you down. Enjoy the divergence, recommit to your goal, and get back on track with your next meal.
Goal setting is the art that makes everything else possible. It adds aim to energy, focuses effort and, for some, structures time. Surveys show that people who plan ahead are much more successful over the long term than those who plunge in without knowing where they’re going or how they’ll get there. You wouldn’t take a long road trip without a map so it makes good sense to have a compass (and road map) for your fitness objectives.
Goals Should Be SMART-R (pronounced Smarter)
S = Specific. Saying, “I want to loose weight” or “I want to get toned” is not a specific goal. You’ll have a clearer picture when you write “I will loose 10lbs in the next 60 days” or “I will gain 3lbs of muscle in 8 weeks”.
M = Measurable. Set goals that are measurable in quality or quantity. Measuring body fat percentage, or journaling and record keeping of diet intake or workouts achieved are powerful and motivating tools to assuring a new habit becomes a long term behavior. Many people find they’re more committed to measurable goals if they report to a certified fitness professional willing to help monitor their progress. We will say it time and time again, your pre and post-camp evaluations are critical in measuring your progress and keeping you on track. Denial is very powerful. Face your reality (good or bad) and move forward in a positive direction.
A = Attainable. In the enthusiasm of the moment we often make promises that are difficult to keep when enthusiasm wanes. If you’re looking for a magic bullet the chances are you’ll end up shooting yourself in the foot. Realizing that change doesn’t happen overnight will help you set realistic goals you can achieve. It’s the SMALL changes that are the key to permanent lifestyle change. For example, if are trying to lose weight you should avoid the painful rebound of crash dieting by planning to lose no more than one or two pounds a week.
R = Realistic. “ Every noble work is bound to face problems and obstacles. It is important to check your goal and motivation thoroughly. One should be very thoughtful, honest, and reasonable. One’s actions should be good for others, and good for oneself as well. Once a positive goal is chosen, you should decide to pursue it all the way to the end. Even if it is not realized, at least there will be no regret.” – Dalai Lama
Goals should be reflective of your values and compatible with your lifestyle. If not they can be the source of distress. As you begin to think of some goals, you have to remember to keep them realistic. Losing 30lbs in one month is not realistic! In fact, this could be potentially dangerous to your health and be detrimental in the long term. In this case, you would probably be losing water weight and muscle mass, and in the long run, you would gain all that weight back (and probably more) and have less muscle mass. It’s your muscles that burn fat…the more of it you have, the more fat you can burn. Keep your goals realistic or you might find that you’ll be putting your health at risk, or at the very least, you’ll be disappointed.
T = Timely. ”A goal is a dream with a deadline.” – Napoleon Hill
Set a deadline. Deadlines move us into action. There’s nothing worse than having a goal, working towards it, but never finishing! Right? It’s almost like a major school project that’s assigned to you. Imagine if this project didn’t have a deadline, and you’re asked to complete it whenever you want. You may or may not begin the project, but if you did, would you complete it? Probably not! If there’s no deadline, there’s no pressure to finish a task. It is the same with exercise and fitness. If you set a goal to lose 10 pounds of body fat, but you don’t set a deadline, you’ll probably be trying to loose 10 pounds of body fat forever!!
Set a deadline for your fitness goal and try to achieve it. Once the deadline passes and you’ve reached your goals, set a new one and a new deadline, and strive to achieve that!
R = Reasons Why. This is probably the most important step in the goal setting process. Not only is your “reason why” the motivation for you to achieve any goals, but it’s probably the reason why you joined Adventure Boot Camp in the first place. You must define your reasons for wanting to achieve your goal. If you lack clear and compelling reasons why for doing so, all the goal setting and planning might just go to waste (if you don’t have a reason to do something, why would you do it?).
Spend some time and give some serious thought to this step. The more compelling your reasons are for exercising, the great your odds will be for meeting your goals. Every person has a different reason for exercising. Some people just want to lose a few inches off their waist because of an upcoming event (such as a wedding or high school reunion), but for other, exercising could mean the difference between life or death.
Whatever your “reasons why” may be, make sure that they’re compelling, and accurately represent your reasons for you desire to achieve your goals.
Write Down Your Goals
It’s important to put your goals in writing. Written goals are a tangible sign of a promise that you intend to keep. They can remind you of that promise when time is short or if other priorities become pressing. Written goals will also help you track your progress, make your accomplishments more obvious and help you identify problem areas that need more attention. Sadly, only 5% of Americans write down goals and objectives, but 95% of those who do succeed. (A survey of Fortune 500 executives indicates that they may be successful because they write down their goals and objectives
Identify Supporters And Saboteurs
Some of us can be the lone ranger, but most people need coaches, cheerleaders and people whose belief in and support of s reminds us of our commitment to change. The friendship and support of others will make it easier for you pass through the, sometimes, difficult transition from old to new behaviors. We know people who have taken responsibility for themselves and embarked on a changed lifestyle only to discover that most beloved friends and family members feel they are being imposed upon. So, identify the people who will nurture you and help you maintain your well-being, as well as those (even your loved ones) who don’t see your point of view. Those supporters will help you maintain your commitment during periods of stress
Plan for the Unexpected
Lack of time is the most frequently mentioned reason for discontinuing a fitness program. Life is filled with surprises so include strategies that assure you will make time for maintaining your commitment in the face of changing schedules, unexpected mini-crisis and external forces like long meetings, extra traffic, changes in car pools–you know what I mean!!
Affirm Your Behavior
Affirmations are powerful. Many people find that repeating certain sayings to themselves helps them accept things. They discover they are programming their sub-conscious to new beliefs. Affirmations should be positive such as “I am,” “I have” as opposed to “I would like” or “I will try”. Remind yourself daily, “I am a healthy person making changes in my lifestyle so I can live in the most healthy way.”
Reward Your Success
Set up a reward system so you can reward yourself for changed behaviors. Each of us have different values for measuring success. Yours should be structured to satisfy you, not others. That reward should make you hum from head to toe! Good examples include extra time for yourself with a favorite book, a manicure or pedicure, a trip with a special friend or relative or a class or lecture or play that stimulates your mind. Avoid rewards related to food and drink that may be sabotaging in the long run.
Remember, the journey of a thousand miles begins with a single step. So, let’s take that first step together!
Committed to your success,
Shaneya Harris & Misty Robinson
Your Journey Begins Today!!!
MYTH -You shouldn’t start weight training until you’ve lost most of the weight you want to lose because it will slow down your fat loss, or trap your fat in the muscle, or who knows what else.
FACT – Weight training is VITAL to a weight loss program because it turns up the metabolic fires that burn calories – and it tones your muscles. You should start weight training immediately.
Most lasagna recipes call for pasta, fattening cheese and heavy meats – but not this one. Layers of eggplant, zucchini, tomatoes and low fat cheeses replace traditional ingredients with spectacular results. Compliment this light dish with a salad of mixed greens. Servings: 4
Here’s what you need…
Nutritional Analysis: One serving equals 173 calories, 3.7g fat, 24.4g carbohydrate, and 13g protein.
Enjoy!!
Before you bite into a tasty steak, check for visible fat on the meat. Cut this excess fat off and you will end up with a healthier meal. Remove the skin from chicken and make it a habit to select extra lean cuts of meat while grocery shopping.
Call Team Synergy Fitness today to help get you started on a morning workout routine.
