Tips and Guide

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Expert Tips

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It’s got to be high intensity, whatever the workout is, if you’re going to torch calories — not just burn them,” says Bret Emery, a behavioral psychologist and weight loss specialist based in Weston, Fla. “Heart rate is key. That’s the speedometer of the body. If we speed the body up, it will burn more calories, just as a car will burn more fuel if it speeds up. The following workouts will zap calories, but they’ll also push your body way past your comfort zone. So check with your doctor before taking on the challenge. Don’t just tell your doctor you want to work out, let him or her know exactly what you’re planning to do. That way, your doctor can make sure you’re ready.

1. Chase Squires is the first to admit that he’s no fitness expert. But he is a guy who used to weigh 205 pounds, more than was healthy for his 5’4″ frame. “In my vacation pictures in 2002, I looked like the Stay Puft Marshmallow Man at the beach,” says the 42-year-old Colorado resident. Squires decided enough was enough, cut out fatty food, and started walking on a treadmill. The pounds came off and soon he was running marathons — not fast, but in the race. He ran his first 50-mile race in October 2003 and completed his first 100-miler a year later. Since then, he’s completed several 100-mile, 50-mile, and 50k races.

His secret? “I’m not fast, but I’m consistent,” says Squires, who says consistency is his best tip for maintaining a successful fitness regimen.

 

2. Set Realistic Goals – “Don’t strive for perfection or an improbable goal that can’t be met,” says Kara Thompson, spokesperson for the International Health Racquet and Sports-club Association (IHRSA). “Focus instead on increasing healthy behaviors.”

In other words, don’t worry if you can’t run a 5K just yet. Make it a habit to walk 15 minutes a day, and add time, distance, and intensity from there.

 

3. Use the Buddy System -Find a friend or relative whom you like and trust who also wants to establish a healthier lifestyle, suggests Thompson. “Encourage one another. Exercise together. Use this as an opportunity to enjoy one another’s company and to strengthen the relationship.”

 

4. Make Your Plan Fit Your Life – Too busy to get to the gym? Tennis star Martina Navratilova, health and fitness ambassador for the AARP, knows a thing or two about being busy and staying fit.

Make your plan fit your life, she advises in an article on the Midwest Training Center web site. “You don’t need fancy exercise gear and gyms to get fit.”

If you’ve got floor space, try simple floor exercises to target areas such as the hips and buttocks, legs and thighs, and chest and arms (like push-ups, squats, and lunges). Aim for 10-12 repetitions of each exercise, adding more reps and intensity as you build strength.

5. Be Happy – Be sure to pick an activity you actually enjoy doing, suggests Los Angeles celebrity trainer Sebastien Lagree.

“If you hate weights, don’t go to the gym. You can lose weight and get in shape with any type of training or activity,” he says.

And choose something that is convenient. Rock climbing may be a great workout, but if you live in a city, it’s not something you’ll be doing every day.

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Lose weight? Stop after dinner eating!

pasta-dinner-410x290When I first began the practice of not eating past dinnertime – I have to be honest – I found it quite difficult. Like many people, I was an emotional eater who turned to food after my kids were asleep as a sweet reward at the end of my day. Unfortunately, research shows that late night eating the wrong type of foods is a one way ticket to weight gain, bloating and fatigue.

These foods and drinks can be eaten or drunk at any time without causing a negative effect on your weight. In order to burn belly fat, lose weight and boost your energy, your after dinner free foods are:

  1. Your free foods include all vegetables with the exception of potatoes (white and sweet), peas, corn and squash. In other words – feel free to munch on the following vegetables (in limitless quantity) – carrots, broccoli, peppers, cauliflower, cucumbers, radishes, celery, lettuce and cherry tomatoes. I find red peppers and cherry tomatoes specifically helpful when having a sweet craving. These low calories, nutrient dense foods will not hinder your digestive capacity or ability to lose weigh in any way.
  2. Keep your cupboard well stocked with a variety of herbal teas (lemon, blueberry, peach, strawberry, etc.) When you feel the urge to eat, have a cup of tea instead. One of my favorite sweet teas is Bengal Spice tea by Celestial Seasoning.
  3. Try drinking a glass of water. Often times we mistake our hunger and thirst signals.
  4. Fill up on 2 Dr. Joey’s Skinnychews which provide a long “mouth feel”. Dr. Joey’s Skinnychews are also filled with 2 grams of inulin fiber per chew. Inulin fiber has been shown to help with hunger, balance blood sugars and aid in digestive health. Naturally sweet and deliciously chocolaty – you can’t go wrong. To make them last even longer, keep Dr. Joey’s Skinnychews in the freezer.
  5. If you know you will be working late, pack a healthy meal for dinner or…plan ahead.
  6. Think 80-20. Even if you stop eating by 7pm 5x per week – your body will thank you.

Late night eating often goes hand in hand with emotions and feelings – happy, bored, sad, lonely – we eat! Our relationship with food is often one of the most powerful relationships we develop early in life. It is also one of the hardest to change because unlike alcohol, drugs, cigarettes – food cannot be eliminated completely of course. We simply have to make the shift to create a peaceful relationship with our food choices

When first starting to change a food behavior, it takes focus, mindfulness, will power and a look into the “why” of your eating patterns. In other words, what are your triggers. Is it situational or rooted deeper than that? Luckily, physical and mental health and intertwined. Thus, when you start to make nutritional changes and eat better, you will soon start to feel better with your appearance and your body. Throw some cardiovascular activity and weight training into that equation and voila…thinks start to slowly shift. I encourage all of my clients to force themselves to stop eating after dinner (with the exception of free foods) for a minimum of 30 days. My entire goal is to get you “addicted” to feeling better. If you fall off the health wagon and eat or even binge in the first 30 days – do not panic. This is common and happens. Simply dust off your knees, put your chin up and continue on. I assure you…you can do it. You can make the shift.