What are you really eating?


Get real with yourself and keep a food journal. You might be surprised by what you are really eating and what your diet is lacking (fiber, for example). You can print free food journals at many sites onlinedesign your own in Word or Excel, or purchase one such as the “Diet Minder.” This may sound like a lot of work, but it will soon become part of your routine. You’ll get the best results by holding yourself accountable.


A sample exercise prescription

Pick your plan:


3 days per week for 1 hr/day. (Make sure to skip a day in-between.)


• Day 1: Cardio – Walk 20 min on TM vigorously (breathing hard with trouble talking)

Strength train – 1 set of 15 reps moderate weight: Bicep curls, tricep press, chest press, shoulder press, seated row, lat pull, leg press, hamstring curl, crunches and V-ups.

Stretch – 3 sets, hold 30 seconds each: Quad stretch, hamstring stretch, low back stretch, chest expansion, shoulder stretch, tricep stretch, and neck stretch. Continue reading

Weight loss and exercise

Do I really need to exercise to lose weight?

Yes! The keys to healthy weight loss are twofold: nutrition and exercise. Feel free to replace that “and” with a symbol: <. In order to lose weight; calories in must be less than calories out. There is no other way. Calories in is what you take in through food. Calories out is what you expend during physical activity. There is a small amount of energy needed for the body to function, which is your basal metabolic rate. Think about weight loss as a handshake. Nutrition is one hand and exercise is the other. There is no handshake without both hands. Continue reading

Excuse Busting

Show yourself some tough love when it comes to excuses. For example, if you tell yourself you don’t have time to exercise, ask yourself what you do have time for. Do you have time to watch two hours of television every night? If so, you just found time to exercise. Turn off the TV and get moving. Or grab some dumb­bells and work out in front of the TV. After all, parking yourself on the couch all evening won’t fight aging, improve your overall health and help you lose weight. Exercise will.


What are some of your excuses?  

Nutrition 101: Rely on a simple equation for weight loss

What is a calorie?

Calories are a form of energy that your body uses as fuel. Think of calories as the gasoline for your car. Without gasoline, your car will not run.


What is metabolism?

Metabolism is your body’s process of converting food into energy. If you consume more calories than your body needs, the body stores those extra calories and this causes weight gain.


How many calories do I need each day? How many calories should I cut for weight loss?

The amount of calories your body needs depends on your gender, age, body composition, height, weight and activ­ity level. If you are trying to lose weight you must burn more calories than you are eating. Your body is always burning a certain amount of calories just to keep itself going (i.e. breathing, pumping blood). When you are physi­cally active, your body burns more calories. To lose weight, you need to consume fewer calories and/or burn more calories. A pound is equal to 3,500 calories. So, to lose a pound a week you must create a 500-calorie deficit each day (7 days x 500 calories = 3,500 calories). This can be done by eating less and/or exercising more. Continue reading

What type of exercise if best for fat loss?

Which is best for fat loss: exercising at a moderate rate for a longer amount of time or exercising more vigorously for a shorter time?

 Answer: According to the ACSM guidelines (American College of Sports Medicine), the recommendation for overall health benefits is moderate exercise for 30 minutes or more on five or more days per week. If vigorous, then 20 minutes of exercise three or more days per week. The more exercise one engages in the more health benefits are had. Continue reading

Things that make you wonder …

Check out this video of a 4-year old cheeseburger. Wow. Makes you wonder, doesn’t it?


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