Tuesday, January 27, 2009

Winter Winners

Congratulations to Candace Y. the Fitness Challenge Winner with 114 points!
On average, that’s 16 points accumulated each week. Great job Candace – you win the pot!

I’d like to thank everyone for participating in the Fitness Challenge – keep up the good work!

As promised, I have offered a free fitness assessment to one of my newsletter readers that has signed up for the Winter Fitness Bootcamp session. The winner for the free fitness assessment is Tonya R. – a regular bootcamper!

Make fitness a regular part of your life – You’ll look & feel fantastic!

Monday, January 5, 2009

Resolutions & Dieting

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Happy New Year Everyone!
Were you one of the majority that gained weight during the holidays? Now it’s time to take action.
Did you know that the most popular New Year’s resolutions is starting to exercise? This is followed by eating better. Losing weight and getting in shape has always been at the forefront of resolutions. But did you know:
- Half of the adult population makes a New Year’s resolution.
- 75% of those who make a resolution fail on their first attempt. 50% give up within 3 months. Only 10% actually make it to the end of the year.
- Fewer than 20% have a plan on how to accomplish their new year’s resolution. Only 5 –10% ever write anything down during the process. Those who succeed? The same number that write things down – 10%.
- Diets basically have a 100% failure rate.
- Only 20% - or 1 in 5 dieters sustain a loss of 10% of their body weight for a year or more.
Before you spend your valuable time, energy and money on the latest diet fad, read up on “Diets do NOT work.” in the January Newsletter.Before you spend your valuable time, energy and money on the latest diet fad, let me tell you that Diets do NOT work.
Diets have almost a 100% failure rate.
A July 2007 UCLA study concluded that most efforts at calorie restriction result in only very short-term weight loss, and, could even ultimately lead to weight gain.
Diets are dangerous to your health.
Diets put a strain on your body. Cutting calories results in depression and low energy levels.
Diets slows down your Metabolism.
By cutting calories and skipping meals, your body can’t differentiate between deciding not to eat and real famine. Your body believes it is starving and slows down in order to maintain every critical calorie it has.
Diets create fat. When your metabolism slows down, it is more like to store fat. Then, when you do eat, your body realizes it is now getting the food it needs to survive and stores it as fat.
Diets lead to eating disorders. It is very easy to binge or overeat when you are on a diet. Most dieters become part of the chronic or Yo-Yo dieters. Others become obsessed with controlling what they choose to eat.
Diets are Negative thoughts. People dieting are more critical of themselves and become more miserable eroding confidence and self-respect.
Diets result in muscle shrinkage. Muscle helps burn fat. Diets creates water and muscle loss.
Any person that loses weight rapidly (faster than 1-2 pounds a week) is mainly due to water loss.
Diets are synonymous with Weight Loss.
Focus on FAT LOSS rather than weight loss. Rather than thinking of your weight, focus on your body composition. Your body fat percentage and hip to waist ratio are two of the best indicators of your lean body mass.
Losing fat is not easy. Your body wants to stay the way it is and requires hard work and willpower to succeed in a person’s quest to become leaner. There are no magic pills or fads that are effective in the long run. Models and Movie stars that endorse products are there to make money. Don’t waste your hard-earned money.
It is important to realize that weight is meaningless as an index of fitness or health. It is best to focus on FAT LOSS rather than weight loss.
Rather than Dieting do the following:
Focus on Calories in vs Calories out.
Exercise - Burning off the fat is much healthier and effective than starving the fat.
Nutrition - Proper nutrition is 60% of the effort in building a healthy strong body. Follow a properly balanced eating schedule. Eat 5 or 6 meals of fruits, vegetables and lean cuts of meat per day. Stay away from processed and fast foods.
I hope you do not fall in the Diet Trap and become part of the yo-yo phenomenon. You can’t stay on a diet forever. It is important to find a lifestyle that works for you. The best results come from a long-term strategy involving permanent change in both eating and activity habits.
If you’ve made losing weight your New Year’s resolution do NOT diet. Your ultimate goal should be to improve your energy levels, be free from illness, and achieve your personally desired body composition.
Here are 5 steps for Setting & Reaching your Goals:
1. Determine your goals – set focus - clarify your vision. What is your #1 goal you want to focus and attain this year? If you fail to plan…you plan to fail. By reviewing and reevaluating progress, your goals become engrained into your mind. Daily reflection turns dreams into reality.
2. BELIEVE you can accomplish it. You can do anything you put your mind to. You must become accountable for your own results. In no time you will see your self-confidence increase as your capabilities improve. This becomes habit forming.
3. Associate with positive people. Align yourself with role models that have done this before. Build a support group of friends and family that will help you.
4. Commit to action. Do something everyday to get you closer to your goal. Unfortunately, people blame the effect rather than the cause. Forget “tomorrow” because tomorrow never comes. In order to get motivated you need to COMMIT.

5. HAVE FUN & ENJOY THE JOURNEY!!!! Remember to look at what you are doing while living rather than what you do for a living. Enjoy life