Archive for Weight Loss

Jumpstart 2012 By Working On Ourselves “Week 5 Check In”

Pat yourself on the back; you have made it to the halfway point! By now the cravings are starting to fade away and the inches are starting to shed. Let us know your successes and difficulties. Here are a few articles that you should read in order to expand your health and wellness knowledge and help you WIN this challenge:

http://healthyfitfamilies.com/2012/02/the-problem-with-diet-soda/

http://healthyfitfamilies.com/2012/01/common-mistakes-in-the-jumpstart-2012-by-working-on-ourselves-challenge/

http://healthyfitfamilies.com/2012/01/an-apple-a-day/

Don’t forget to check in, “still in” in the comments section! Congratulations

 

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The Problem With Diet Soda!

Doctors, dieticians, trainers, and nutritionists have all been known to prescribe diet soda as an alternative to regular soda. It has fewer calories, contains no sugar, and often has a comparable great taste. So what’s the problem with diet soda? It sounds like a very healthy alternative; well think again. Not only has there been years of research touting the dangers of diet soda, new research also suggests some other hidden dangers.

It’s Diet, Have All You Want

Everything in moderation is a mantra that many people live by. For some reason, this gets thrown out the door with diet soda. Many people seem to believe that because it contains 0-5 calories, it can be consumed limitlessly. A decade long study by doctors at the University of Texas – San Antonio presented in 2011 showed that diet soda drinkers experienced 70 percent greater increases in waist circumference compared with non-users. The study performed on subjects in the San Antonio Longitudinal Study of Aging also showed that people, who considered themselves frequent users, consuming 2 or more diet sodas a day, increased their waistline by over 500 percent compared to non-users. Calories add up. Read more

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Has Dolvett Made You Forget Jillian Yet? (Is Bob Bitter?)

Face it; Jillian Michaels has been absent from The Biggest Loser for 2 seasons now!

No matter how many people beg for her return through facebook and Twitter, so far she isn’t coming back. According to the Los Angeles Times she explained on her way out; “How many times can I scream last chance workout? This job is all consuming. It’s seven days a week. I want to start a family. It’s time.”

Through the first 11 seasons there have been many understudies however none have had the staying power of Jillian and Bob. They captured the hearts of Americans with their motivating yells, inspirational talks, and grueling workouts. Then the news of Jillian’s departure sent shockwaves through the blogosphere. Rumors of trouble with Bob, management, and money surfaced. None stuck as Jillian put an end to those rumors by letting everyone know that she had made the decision independently and not because of problems or money. Michaels’ departure caused threats from devoted viewers who swore they’d never watch the show again.

Enter Dolvett Quince and Anna Kournikova.

Both were very enthusiastic and inspirational trainers however Kournikova failed to connect with the contestants and the show and Anna decided mutually that she wouldn’t return for season 13.

Dolvett on the other hand was an instant success. He was called a Fox and a half by one contestant and was often complimented for his big smile and even bigger heart. The contestants that he works with call him inspiring, motivating, and unrelenting in his approach to help them succeed. With all these compliments, what’s not to love about Dolvett?

Well ask Bob!

He came off as the Bitter Loser on episode two of season 13.

While his contestants were in high plank positions, Dolvett was army crawling under them. Bob was so disturbed by this that he accused Dolvett of stealing his workout routines. So much so that he took his team outside to complete their workout. Some might say Bob was a bit of a sore loser after losing the first weigh in of the season. You decide.

So with all the drama, good looks, and muscle that Dolvett brings to the Biggest Loser, has he made you forget about Jillian yet? Also, what’s more important, your love for the trainers or the contestants reaching their fitness goals? (Are you reaching yours?)

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Common Mistakes in the Jumpstart 2012 By Working On Ourselves Challenge

You’re 2 weeks into the JumpStart 2012 By Working on Ourselves, Challenge and haven’t seen enough results yet. You’ve been eating your servings, drinking your water, and straining through dreadful pushups and sit ups, but the scale still reads the same! Here are a few mistakes you are making and a few solutions to help you start seeing results faster!

You Traded One Vice For Another

For the challenge, you decided to give up ice cream. Now instead of ice cream you are eating more cookies. Take a look at your food journal and see what you have substituted your ice cream cravings for. I’m assuming you have some type of food journal as it is paramount to the success of this challenge. If you have traded one vice for another, take a look at our article, “Are you a Cheater”, for ways to cope with giving up vices. I noticed this same problem when I tried to buy Golden Oreos. I had found another vice.

You’re Still Eating Too Much

Again, check your food journal. If you are eating more calories because you added more fruits and vegetables, you need to make adjustments. Too many extra calories are detrimental, even if they are coming from fruits and veggies. If you are full after eating a fruit, veggie and protein source at breakfast, stop there. You may want to start cooking one less egg or eating one less piece of toast now that you are eating more fruits and veggies.

Your 30 Minutes of Exercise Isn’t Intense Enough

If you started walking two weeks ago, you should have made adjustments by now. Pick up the speed in your walk or add in intervals of jogging in order to raise the intensity. If you are biking, or riding the elliptical, you should speed those up as well. You can also try downloading our free EBook for a workout program and body weight exercises that’ll add a little variety to your workout. As we stated in our article, “Can’t Lose the last 10 Pounds? Here’s Why”, you have to change your workouts so that your body is always guessing. Don’t be afraid to push past your pain threshold. Only then will you start seeing more results.

You’re Miscalculating Servings

Do you know what constitutes a serving of fruits or veggies? It may not be as much as you think. Our article, “What’s a Serving”, will help you with this. If you are eating more than you should, you may be adding extra calories to your diet.

You’re Still Modifying Pushups and Sit Ups

It’s time to get on your toes and do a few pushups. Try 1 “real” pushup for every 3 “modified” pushups ratio. Soon you will be doing full pushups. Try the same with modified sit ups. If you don’t try it, you’ll never know that you can do it.

You Need to Divorce the Scale

Last but definitely not least, you need to divorce the scale for a while. Instead, measure your waist, legs, and arms. You should also measure your success by how far or fast you are running, how many more pushups you can do, and how long are you holding your planks! The scale is not the only success measuring tool.

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HFF’s “Jump Start 2012 By Working on Ourselves” Challenge

 (Click Here To Print The Challenge Check-List)

We strongly advise everyone to weigh and measure themselves and take before and after pictures to refer to throughout the challenge. The goal of this challenge is to improve your lifestyle.

Please print the calendar checklist so that you know that you are completing each task. NO EXCUSES!

Duration: 10-12 weeks. We will know by week 6 if we are going 10 or 12 weeks.

How do I join the Challenge: In order to be considered for the challenge prospective participants must post the vice that they are giving up in the comments section of the blog post to the official rules. See 2012 Challenge Tab! Be sure to tell us your first and last name. We will allow postings until Wednesday 8pm Pacific Standard Time. After this time, participation is closed. In order to move forward each week, contestants must successfully complete ALL of the following tasks each week:

Exercise 210 minutes per week (30 min per day).

Consume 49 servings of fruits and vegetables per week (7 per day)

Complete 140 pushups and sit ups per week (20 per day of each)

Consume 56 servings of water (8 per day)

Give up one vice for the entire 10-12week duration

Post “still in” on the designated blog post at http://healthyfitfamilies.com each week

Disqualification: Participants are disqualified if they fail to complete a task during the week or  fail to their listed vice. Participants will also be disqualified if they fail to report that they are “still in” the competition each week on the blog post at http://healthyfitfamilies.com. A link to the blog post will be posted 3 times per day on Friday at www.facebook.com/healthyfitfamilies. Participants will have until Saturday 9pm Pacific Standard Time to report themselves “still in” the challenge. Obviously this will be on the honor system but we trust that everyone will play fair. We will periodically post the names of contestants who are “still in.”

Prizes: Of all the contestants still participating at the end of 10 weeks, 5 names will be drawn and those participants will receive a free healthyfitfamilies.com t-shirt. The 5 participants must post a picture of themselves wearing the t-shirt in order to be placed in an additional drawing where the 3 names drawn will all receive a $50.00 gift certificate. We reserve the right to increase the value of the gift certificates as well as the number of winners as more sponsors and donors are expected in the upcoming weeks.

Win This Shirt!

 

Waiver of Liability: All prospective participants should be cleared by a Doctor before trying this or any health and wellness program. HealthyFitFamilies.com accepts no responsibility and excludes all liabilities in connection with trying this challenge. It is the sole responsibility of the individual in the challenge to be in good health and except all liabilities associated with this challenge. HealthyFitFamilies.com hereby excludes liability for any claims, losses, demands, or damages of any kind whatsoever with regard to any information, content, or services provided at our Web site, including but not limited to direct, indirect, incidental, or consequential loss or damages, compensatory damages, loss of profits, or data, or otherwise. By signing up for this challenge you accept responsibility for anything that might happen while being a part of the challenge and anytime after the challenge concludes. We reserve the right to change rules and prizes for this challenge.

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Succeed at Your 2012 Goals!

Did you know 85% of New Year’s Resolutions fail? That means if you were in aroom of 100 people who resolved to quit smoking only 15 will actually do it. Would you like to be one of the 15? Keep reading for Specifics on how to succeed at your 2012 goals!

Specific Goals!

“I’m going to lose weight this year,” isn’t a specific goal. I’m going to lose 2 pounds each week is specific, attainable and measurable in a short period of time. When goals are Specific benchmarks are easy to make and achieve. Don’t make goals that aren’t well thought out!

Specific Plan!

How will you lose the weight? I’m going to start going to the gym isn’t a specific plan. Being vague allows room for putting it off and completely failing. Remember when you said this last year? You went and paid for the membership but never actually went after the first week. You must be Specific and the first step must be taken TODAY! If you write a goal and don’t make a step toward accomplishing that goal immediately after, you probably don’t mean it. If this means going for a walk or run right now, you need to do it. You have to prove to yourself that you are serious about your goal.

Specific Records!

Do not lie to yourself, your friends, or your family! Keep a very specific food and exercise journal. Your journal will serve a few purposes. It will be a record of your successes and failures. It will be a reference that will help you make adjustments after weigh ins. It will also be another source of accountability. Be sure to revisit past entries in your journal and make necessary improvements to your diet and exercise regimen!

What are your 2012 goals and what are your plans to succeed?

 

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Shoe Review: Reebok EasyTone!

I have heard it all; ShapeUps really toned my glutes, Reebok Easytone’s are revolutionizing the fitness industry, and barefoot running will be the reason I run a sub 3 hour marathon.  Well recently I bought the Reebok Easytone’s and I have been wearing them for 2 weeks. Although they do feel as though I am constantly balancing on a stability ball which does engage my muscles, I don’t know if they are going to revolutionize the fitness industry.

Does this mean I don’t think they work? Of course not, however I do think it is important to buy them with realistic expectations. After reading the reviews I have found that unrealistic expectations causes most people to write a bad review. One person wrote, “I walk 45 minutes a day, 4 days a week and haven’t lost a pound. They are going in the garbage.”

That’s too bad as the shoes cost $80-$100 and never claimed they would magically cause one to lose weight. However they will engage your quads, shins, and glutes and can be a great addition to your workout regimen.

In short, if you are looking to lose significant weight or get fit, you will have to clean up your eating as well as exercise. You can’t depend on a shoe to solely do the job for you. On a positive note, the shoes do give me an extra inch of height which makes me 6’0 tall exactly!

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Are You Really Eating in Moderation?

Are you really eating in moderation? You really don’t know if you aren’t keeping an accurate food journal. I have spent countless hours helping people construct healthy eating plans who have told me that they eat everything in moderation.  Once I have them keep track of their food intake, we discover that their moderation isn’t moderate at all. Here are some common mistakes:

A Glass is not a Cup

A serving of juice is measured as 1 cup. In case you don’t know, a glass of juice is not a cup of juice. Chances are it’s about 2 ½ cups of juice. Therefore instead of 1 serving and 100 calories, you had 2.5 servings and 250 calories. An extra 150 calories here and there leads to an extra 2-3 pounds here and there.

I only had 1 or 2

Frequent trips to the cupboard and grabbing one cookie might fool you, but believe me your metabolism isn’t fooled at all. Be honest with yourself about how many trips to the cookie cupboard you actually took. If you aren’t honest with yourself, your weight gain will. When you are writing in your journal, write everything.

1 of everything is Still 1 of EVERYTHING

I have actually heard people say that they are on the 1 of everything diet. They wholeheartedly believe they are indulging less by sampling everything as opposed to eating a bunch of one thing. There are numerous theories behind this and rather than listing them all, I will say, they are wrong. Sampling one of everything usually provides a ton of calories and sugar just as eating a bunch of one treat does.

Your Daughter’s Leftovers Count

Unfortunately the 2 bites of chicken and half a slice of garlic bread you cleaned off your daughters plate (into your mouth) has to be counted as well. You can’t hide from the truth about calories. It has to be written in your food journal as well.

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How To Lose Belly Fat!

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How to Say No to Holiday Food Dealers!

Drug Dealers, Car Dealers, and Great Aunts Are All the Same!

Sometimes saying “NO” to holiday temptations are comparable to saying, “NO” to peers in high school as the food dealers are as relentless as the drug dealers. You’ll hear more pitches than you have at a used car dealership and just as you’ve left them without a high interest rate on a lemon you need to leave the holidays without a high caloric set back on an extra piece of lemon meringue pie.

I know many of you are thinking, “Awe come on it’s the holidays,” but that makes you as bad as a dealer. Healthy diets are often ruined by “seldom” awe come on’s! Take a second and count the times you can give in to “Awe come on’s” and you’ll realize they are more frequent than you want to admit.

Count the following in the past few years: weddings, birthday parties, retirement parties/dinners, employment parties/dinners, office parties, girls nights, boys nights, lunch dates, baby showers, MMA fight parties, football parties, oh and the 5-7 holidays that are associated with parties, family get togethers, and eating.

Don’t kid yourself; the reason you’ve gained the weight is because you consistently and frequently cave to the biggest food dealer out there, yourself! Once you’re able to say, “NO” to your Aunt dealing more of her special holiday pastries, you’ll begin to find ways to say, “NO” to the dealer inside of you. Here are some common pitches by food dealers and respectable ways to turn them down!

Food Dealer: “Awe come on, it’s the holidays don’t tell me you’re on a diet again!”

What you want to say: “Nope, but after watching you eat so much today, maybe you should be.”

What you should say: “No, I’m not on a diet, I just don’t eat that anymore. It’s been so long I don’t even crave it.”

This works because there aren’t many answers to saying you don’t crave something anymore.

 

Food Dealer: “Everyone has to try my pumpkin pie.” Read more

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