Effective fitness training balances five elements of good health. Make sure your routine includes aerobic fitness, muscular fitness, stretching, core exercise and balance training.
Aerobic fitness: aerobic exercise, also known as cardio or endurance activity, is the cornerstone of most fitness training programs. Aerobic exercise causes you to breathe faster and more deeply, which maximizes the amount of oxygen in your blood. The better your aerobic fitness, the more efficiently your heart, lungs and blood vessels transport oxygen throughout your body - and the easier it is to complete routine physical tasks and rise to unexpected challenges, such as running to your car in the pouring rain. Aerobic exercise includes any physical activity that uses large muscle groups and increases you heart rate. Try walking, jogging, biking, swimming, dancing, water aerobics - even leaf raking, snow shoveling and vacuuming. Aim for at least two hours and 30 minutes a week of moderate aerobic activity or one hour and 15 minutes a week of vigorous aerobic activity - preferably spread throughout the week.
Strength training: Muscular fitness is another key component of your program. Strength training at least twice a week can help you increase bone strength and muscular fitness. It can also help you maintain muscle mass during a weight-loss program. Most fitness centers offer various resistance machines, free weights and other tools for strength training. But you don't need to invest in a gym membership or expensive equipment to reap the benefits of strength training. Hand-held weights and resistance bands are inexpensive options. Your own body weight counts, too.
Core exercises: The muscles in your abdomen, lower back and pelvis - known as your core muscles - help protect your back and connect upper and lower body movements. Core strength is a key element of a well-rounded fitness training program. Core exercises help train your muscles to brace the spine and enable you to use your upper and lower body muscles more effectively. So what counts as a core exercise? Any exercise that uses the trunk of your body without support. As an aside, remember my personal mission in fitness is to demonstrate that core strength can happen without getting on the floor.
Balance training: Older adults in particular should include exercises to maintain or improve balance. This is important because balance tends to deteriorate with age, which can lead to falls and fractures. Try standing on one leg for increasing periods of time to improve your overall stability. Activities such as t'ai chi can promote balance, too.
Flexibility and stretching: Flexibility is an important part of physical fitness. Some types of physical activity, such as dancing, require more flexibility than others. Stretching exercises are effective in increasing flexibility, and thereby can allow people to more easily do activities that require greater flexibility. Stretching also improves the range of motion of your joints and promotes better posture. Regular stretching can even help relieve stress. Before you stretch, warm up by walking or doing a favorite exercise at low intensity for five to 10 minutes. Better yet, stretch immediately after you exercise when your muscles are warm. Ideally, you will stretch whenever you exercise.
Cover all the bases: Whether you create your own fitness training program or enlist the help of a personal trainer, aerobic fitness, strength training and core exercises, balance training and stretching and flexibility should be part of your overall plan. It isn't necessary to fit each of these elements into every fitness session, but factoring them into your regular weekly routine can help promote fitness for life.
Find activities that are fun for you so that you are more likely to incorporate them into a sustainable routine. Think about group classes and activities to add both companionship and socialization to the mix.
In my own structure of classes, here are the types of fitness activity you can experience during each.
Zumba Fitness: cardio (moderate to high impact and intensity) and flexibility
Zumba Toning: strength, cardio, core, balance and flexibility
Zumba Sentao: strength, cardio, core and flexibility
Zumba Gold: cardio (low impact and moderate intensity), balance and flexibility
barbarajlaird.zumba.com
gettingfitwithbj@gmail.com
Monday, December 2, 2013
Monday, November 25, 2013
Holiday Survival Tips
Tis' the season for increased demands and stress. You thought I was going to say "joy." Well, hopefully we all find time for the joy, but the added demands on our already full and sometimes difficult lives, can really ratchet up the stress factor and cause us to miss some of the more important elements of our holiday seasons.
Here are a few survival tactics that may help you reduce your stress levels:
Watch the numbers. This means striving to get 30 minutes of walking or your fitness activities a day, and eight hours of solid sleep a night. It also means being mindful of calories and high-fat foods. Enjoy the treats of the season, just don't gorge.Set a goal to maintain your current status while enjoying the seasonal breaks from routine.
Put first things first. Whatever is important for you to do today, write it down. Repeat after me: "Write it down." it's easy to become overwhelmed with demands and expectations. You will get swept away in a mountain of demands if you don't take care of your own needs. Do the have to's and trim the list so that you have room for the meaningful extras you want to enjoy.
Sharpen the saw. This is an expression taken from the author Steven Covey. He tells the story of two lumberjacks working in the forest. The lumberjack who was most successful was the one who would periodically stop to sharpen and oil his saw. Follow this great example. Make time to preserve your greatest asset - YOU.
Let go of unrealistic expectations. Don't get hung up on the mythology of the holiday season. Few American families fit the traditional mold of a mom, a dad and 1.7 above-average children. We live in a time of the blended family and step-relatives. Some of us are alone. Some of us work multiple jobs or have been out of work for extended periods. Be gentle with yourself and be realistic with your expectations.
As demands for your time increase during this season, you need to do more for yourself - not less. After all, what are the holidays all about? It's not the stuff. It's about finding peace and serenity for ourselves and sharing it with our fellow travelers.
Need more help? If the stress in your life is more than you can cope with, get help right away. Here are some sources:
National Suicide Prevention Lifeline 1-800-273-TALK (8255)
Go to the nearest hospital or emergency room.
Call your physician, health provider or clergy.
National Alliance on Mental Illness www.nami.org
barbarajlaird.zumba.com
gettingfitwithbj@gmail.com
Here are a few survival tactics that may help you reduce your stress levels:
Watch the numbers. This means striving to get 30 minutes of walking or your fitness activities a day, and eight hours of solid sleep a night. It also means being mindful of calories and high-fat foods. Enjoy the treats of the season, just don't gorge.Set a goal to maintain your current status while enjoying the seasonal breaks from routine.
Put first things first. Whatever is important for you to do today, write it down. Repeat after me: "Write it down." it's easy to become overwhelmed with demands and expectations. You will get swept away in a mountain of demands if you don't take care of your own needs. Do the have to's and trim the list so that you have room for the meaningful extras you want to enjoy.
Sharpen the saw. This is an expression taken from the author Steven Covey. He tells the story of two lumberjacks working in the forest. The lumberjack who was most successful was the one who would periodically stop to sharpen and oil his saw. Follow this great example. Make time to preserve your greatest asset - YOU.
Let go of unrealistic expectations. Don't get hung up on the mythology of the holiday season. Few American families fit the traditional mold of a mom, a dad and 1.7 above-average children. We live in a time of the blended family and step-relatives. Some of us are alone. Some of us work multiple jobs or have been out of work for extended periods. Be gentle with yourself and be realistic with your expectations.
As demands for your time increase during this season, you need to do more for yourself - not less. After all, what are the holidays all about? It's not the stuff. It's about finding peace and serenity for ourselves and sharing it with our fellow travelers.
Need more help? If the stress in your life is more than you can cope with, get help right away. Here are some sources:
National Suicide Prevention Lifeline 1-800-273-TALK (8255)
Go to the nearest hospital or emergency room.
Call your physician, health provider or clergy.
National Alliance on Mental Illness www.nami.org
barbarajlaird.zumba.com
gettingfitwithbj@gmail.com
Monday, September 23, 2013
Let's Give Soy Another Chance
There are so many ways to get this good-for-you protein into your daily diet. If you bypass Tofu at salad bars, skip the meatless dishes at Chinese restaurants, and avoid edamame like the plague, it's time to give soy-based foods a second look. "Whole soy foods are a great substitute for meat," says Christine Gerbstadt, MD, a spokesperson for the Academy of Nutrition and Dietetics. Their healthy protein content makes them a good option even if you are not looking to become a vegetarian or opting to eat less meat. This legume should be a regular and great-tasting part of your diet.
All soy products are made from soybeans, mostly grown here in the United States. You can buy whole soybeans dried or canned, or in the produce section. Beyond the whole bean, soy takes on a number of different faces. Roasted soy beans are sold as soy nuts or ground into soy nut butter. Soy beans can be soaked in water, cooked, and filtered to make soy milk and soy yogurt. Adding a coagulant to soy milk produces tofu, which ranges in texture from very soft to extra firm depending upon how much liquid is removed. Soy beans can also be fermented into a paste called miso or a cake or patty called tempeh, which is often used in place of meat in sandwiches or grilled and eaten on its own. Soy can also be found in packaged foods- such as frozen meatless burgers, cereals, and energy bars - often in the form of "soy protein isolate," meaning it's mostly the protein from soybeans you are getting.
Soy's biggest nutritional claim to fame is its complete protein, one of the only plant proteins that contains all nine essential amino acids our bodies need from our diets. This makes it an ideal substitute for meat, poultry, and eggs. In fact, a half cup of cooked soybeans supplies about one-third of your necessary daily protein. That protein and the fiber it contains make it very filling.
Soy also packs a number of phytochemicals, including isoflavones, which may work together to help fight conditions like cardiovascular disease, osteoporosis, and breast cancer. (Though you might have heard that women with a history of breast cancer should avoid soy, recent research suggest that's probably not necessary, says Karen Collins, R.D. nutrition adviser to the American Institute for Cancer Research.) Like most foods, you get more of their good-for-you attributes when eaten closest to their original state. You may get slightly more nutrients from fermented soy foods like miso and tempeh, since the fermentation process can make those nutrients more absorbable by the body, but most forms of this legume deserve a place on your plate.
There are two exceptions: First, avoid soy isoflavone supplement pills and powders. Research has not yet determined how much of it is safe to take. Plus, unlike whole soy foods, they don't give you the full range of phytochemicals and other nutrients. Secondly, though foods made with soy protein isolate (like soy burgers and soy dogs) do usually contain less saturated fat than their meat counterparts, they also tend to be loaded with sodium and additives, so use them as a treat, but don't make them a staple.
Soy can be used many, many ways in cooking and it tends to absorb the other flavors in your recipe, so it's great to use with your favorite seasonings. Because it is so soft, silken tofu works well as a thickener for sauces, dips and smoothies. My favorite pasta sauce is made blending tofu and roasted red peppers, along with some seasoning and vegetable broth. Have some fun exploring for recipes and remember that when you add soy, you are adding protein and fiber so you are likely to find it very filling.
barbarajlaird.zumba.com
gettingfitwithbj@gmail.com
All soy products are made from soybeans, mostly grown here in the United States. You can buy whole soybeans dried or canned, or in the produce section. Beyond the whole bean, soy takes on a number of different faces. Roasted soy beans are sold as soy nuts or ground into soy nut butter. Soy beans can be soaked in water, cooked, and filtered to make soy milk and soy yogurt. Adding a coagulant to soy milk produces tofu, which ranges in texture from very soft to extra firm depending upon how much liquid is removed. Soy beans can also be fermented into a paste called miso or a cake or patty called tempeh, which is often used in place of meat in sandwiches or grilled and eaten on its own. Soy can also be found in packaged foods- such as frozen meatless burgers, cereals, and energy bars - often in the form of "soy protein isolate," meaning it's mostly the protein from soybeans you are getting.
Soy's biggest nutritional claim to fame is its complete protein, one of the only plant proteins that contains all nine essential amino acids our bodies need from our diets. This makes it an ideal substitute for meat, poultry, and eggs. In fact, a half cup of cooked soybeans supplies about one-third of your necessary daily protein. That protein and the fiber it contains make it very filling.
Soy also packs a number of phytochemicals, including isoflavones, which may work together to help fight conditions like cardiovascular disease, osteoporosis, and breast cancer. (Though you might have heard that women with a history of breast cancer should avoid soy, recent research suggest that's probably not necessary, says Karen Collins, R.D. nutrition adviser to the American Institute for Cancer Research.) Like most foods, you get more of their good-for-you attributes when eaten closest to their original state. You may get slightly more nutrients from fermented soy foods like miso and tempeh, since the fermentation process can make those nutrients more absorbable by the body, but most forms of this legume deserve a place on your plate.
There are two exceptions: First, avoid soy isoflavone supplement pills and powders. Research has not yet determined how much of it is safe to take. Plus, unlike whole soy foods, they don't give you the full range of phytochemicals and other nutrients. Secondly, though foods made with soy protein isolate (like soy burgers and soy dogs) do usually contain less saturated fat than their meat counterparts, they also tend to be loaded with sodium and additives, so use them as a treat, but don't make them a staple.
Soy can be used many, many ways in cooking and it tends to absorb the other flavors in your recipe, so it's great to use with your favorite seasonings. Because it is so soft, silken tofu works well as a thickener for sauces, dips and smoothies. My favorite pasta sauce is made blending tofu and roasted red peppers, along with some seasoning and vegetable broth. Have some fun exploring for recipes and remember that when you add soy, you are adding protein and fiber so you are likely to find it very filling.
barbarajlaird.zumba.com
gettingfitwithbj@gmail.com
Monday, September 16, 2013
Not Losing Weight?
I hear people report that they diet and work out and track their calories and do all the right things but still are not losing weight. Sometimes the answer isn't easy to come by and a full health assessment by your physician is appropriate. Most often when someone isn't making progress the answer may be found in these common and all-too human mistakes.
You are eating back all the calories you burn. When you work out you are burning extra calories. That's why exercise is so important in the weight-loss process. But many people overestimate how much they burn and even use the exercise excuse to overindulge. Have you ever told yourself, "Well I worked out today so this treat is OK."? Or, "I'll have this now but work out extra hard tomorrow to burn it off."? If this sounds all too familiar it may be one reason you are not losing weight. In order for exercise to help you lose, you can't re-eat all those extra calories you burned.
You're relying on exercise alone to do the trick. Exercise alone will not help you lose wight. Let me repeat that, exercise alone will not help you lose weight. Exercise does burn calories, but usually not as much as people think. A full hour of intense exercise may only burn 400 - 500 calories for a lot of people. On the other hand, it's easy to eat hundreds, even thousands, of calories in a few minutes. If you are not changing what you eat and reducing your calorie intake, exercise alone probably won't provide the help you need.
You are not eating as healthfully as you think. We all think we eat pretty well. Especially when we frame it in the context of how others around us eat. The truth is that the majority of people could and should improve their diets immensely. If you are not meeting basic guidelines for a healthy diet (which involve far more than just counting calories alone) and you don't track your nutrition intake to see how it all adds up, you shouldn't make assumptions about how well you actually eat. For those of you choosing those weight-loss in a shake and bar solutions, it really does matter what other real foods are in your daily intake. A generally accepted guideline to sustaining a healthy diet and weight is that no more than 50% of the nutrients your body needs and gets should come from supplements (regardless of the form of the supplement). Ideally, the highest percentage of nutrients we consume should come from whole (not processed) foods. Research confirms that people underestimate the quantity of food they eat, so read labels and measure.
You're doing the wrong kind of exercise. If you are exercising regularly, you are already doing a very important thing to improve your health. But when it comes to exercising for weight loss, there's a lot of confusion out there. All types of exercise will burn calories, which can help with weight loss. Weight loss is all about burning calories and cardio is still the calorie-burning king. But, strength training is important too, so that you can manage your energy and the amount of muscle versus fat that contributes to your weight loss. The best exercise plan emphasizes cardio for calorie burning and includes strength training to preserve lean muscle. Both are important. Neither approach can do everything by itself.
You are not being consistent enough. When you are struggling to lose those last 5 or 10 pounds or to overcome a plateau, consistency in your efforts (both healthy eating and exercise) is even more important. It is common to choose and stick to a strict diet and fitness program for days or weeks at a time. But, those rigorous programs don't always help you build the healthy habits that you will be able to sustain as a new lifestyle. Short bursts of eating perfectly and exercising religiously may not show results on the scale. Assess the reasonableness and regularity of what you are choosing and doing.
Successful, permanent weight loss is not a onetime event. It is an integration of healthy diet choices and regular physical activity that becomes a sustainable new lifestyle for you and your family. That means taking the time to learn about options, find tasty, healthy food choices and explore exercise and fitness options to find ones that are fun for you.
Good luck and please feel free to contact me if I may provide additional information and support.
barbarajlaird.zumba.com
gettingfitwithbj@gmail.com
You are eating back all the calories you burn. When you work out you are burning extra calories. That's why exercise is so important in the weight-loss process. But many people overestimate how much they burn and even use the exercise excuse to overindulge. Have you ever told yourself, "Well I worked out today so this treat is OK."? Or, "I'll have this now but work out extra hard tomorrow to burn it off."? If this sounds all too familiar it may be one reason you are not losing weight. In order for exercise to help you lose, you can't re-eat all those extra calories you burned.
You're relying on exercise alone to do the trick. Exercise alone will not help you lose wight. Let me repeat that, exercise alone will not help you lose weight. Exercise does burn calories, but usually not as much as people think. A full hour of intense exercise may only burn 400 - 500 calories for a lot of people. On the other hand, it's easy to eat hundreds, even thousands, of calories in a few minutes. If you are not changing what you eat and reducing your calorie intake, exercise alone probably won't provide the help you need.
You are not eating as healthfully as you think. We all think we eat pretty well. Especially when we frame it in the context of how others around us eat. The truth is that the majority of people could and should improve their diets immensely. If you are not meeting basic guidelines for a healthy diet (which involve far more than just counting calories alone) and you don't track your nutrition intake to see how it all adds up, you shouldn't make assumptions about how well you actually eat. For those of you choosing those weight-loss in a shake and bar solutions, it really does matter what other real foods are in your daily intake. A generally accepted guideline to sustaining a healthy diet and weight is that no more than 50% of the nutrients your body needs and gets should come from supplements (regardless of the form of the supplement). Ideally, the highest percentage of nutrients we consume should come from whole (not processed) foods. Research confirms that people underestimate the quantity of food they eat, so read labels and measure.
You're doing the wrong kind of exercise. If you are exercising regularly, you are already doing a very important thing to improve your health. But when it comes to exercising for weight loss, there's a lot of confusion out there. All types of exercise will burn calories, which can help with weight loss. Weight loss is all about burning calories and cardio is still the calorie-burning king. But, strength training is important too, so that you can manage your energy and the amount of muscle versus fat that contributes to your weight loss. The best exercise plan emphasizes cardio for calorie burning and includes strength training to preserve lean muscle. Both are important. Neither approach can do everything by itself.
You are not being consistent enough. When you are struggling to lose those last 5 or 10 pounds or to overcome a plateau, consistency in your efforts (both healthy eating and exercise) is even more important. It is common to choose and stick to a strict diet and fitness program for days or weeks at a time. But, those rigorous programs don't always help you build the healthy habits that you will be able to sustain as a new lifestyle. Short bursts of eating perfectly and exercising religiously may not show results on the scale. Assess the reasonableness and regularity of what you are choosing and doing.
Successful, permanent weight loss is not a onetime event. It is an integration of healthy diet choices and regular physical activity that becomes a sustainable new lifestyle for you and your family. That means taking the time to learn about options, find tasty, healthy food choices and explore exercise and fitness options to find ones that are fun for you.
Good luck and please feel free to contact me if I may provide additional information and support.
barbarajlaird.zumba.com
gettingfitwithbj@gmail.com
Monday, August 19, 2013
Making Time for Fitness
The most common excuse for not exercising is "no time." But examine that excuse at close range and it's usually about something deeper, says Lavinia Rodriguez, PhD, clinical psychologist. "Typically, it's lack of motivation, lack of enjoyment, negative associations, fear or maybe low self-esteem."
Busy as we are, we have less trouble finding time for television, social networking or even boring household tasks because there simply aren't the same steep psychological barriers to those activities. If you want to exercise, you will make the time. Here are some simple strategies to get a handle on finding time. Can you find one or two to implement into your lifestyle?
Find five minutes. Even if your day is packed with meetings and other commitments, you absolutely can scrape together five minutes for yourself. That simple act of self-care has the potential to change your life. It is OK to start small. A five-minute walk now can easily turn into daily thirty-minute walks a few weeks from now.
Log off Facebook. We spend, on average, a whopping seven hours a month on Facebook. We all know what average means...that for some it is less and some it is more. Seven hours a month works out to 105 minutes each week or exactly 15 minutes every day. Don't banish Facebook. Just limit it to two short sessions a day. Then log off and stay off. And that doesn't include any of those games you might be playing. How much time do you spend playing with an app?
Limit screen time. Don't aimlessly surf cable channels of the Internet. That's a surefire way to wast time you could be spending in more active ways. Most of us occasionally watch shows we don't love because we're bored. Consider trading just 30 minutes of that low-value television time for exercise. And when you do watch TV, be an active watcher and make the most of it. Keep fitness equipment, like a kettlebell, resistance bands, a jump rope, near the TV. Use the commercial breaks to mix in brief cardio intervals by running in place or up and down the stairs.
Be a hot date. Dinner and a movie is so cliche. What if, instead, you took your partner to a cycling class or a dance lesson, went on a hike or a picnic, or kicked a soccer ball around the park? You get a bonus on this one: research shows that shared activity builds attraction.
Socialize on the move. Next time a friend suggests meeting for lunch, dinner or drinks, counter with an active invitation. How about joining you for a Zumba Fitness or yoga class or a quick walk around the lake? Instead of spending time on the phone or emailing back and forth, suggest that you catch up on the latest news over a leisurely bike ride, or bond by trying an athletic pursuit that neither of you has ever tried.
Be yourself. Part of the reason you can't make time for exercise may be because you are not focusing on the right workout for your personality. For example, don't assume you are a runner just because your best friend loves to run. Instead, analyze your lifestyle and personality and find something that suits you. Once you understand your fitness personality, you will be able to identify activities you enjoy and squeezing them into your schedule won't be as hard.
Work while you wait. Do you find yourself waiting by the practice field or cramming in one more errand while your kids are at their activities? Why not take a bike with you and ride around near the fields while the kids practice? Or just put on your sneakers and take a walk for the hour.
We all have reasons for not exercising, but it comes down to time management and fear. Fear you will get injured, fear of embarrassment, fear of failure. Instead we should be afraid of what will happen if we don't exercise. Find something fun, something that you can enjoy, because you want to make it part of your lifestyle, not some grueling punishment for eating that extra treat.
Explore. Have fun. I'm here if you need help.
gettingfitwithbj@gmail.com
barbarajlaird.zumba.com
Busy as we are, we have less trouble finding time for television, social networking or even boring household tasks because there simply aren't the same steep psychological barriers to those activities. If you want to exercise, you will make the time. Here are some simple strategies to get a handle on finding time. Can you find one or two to implement into your lifestyle?
Find five minutes. Even if your day is packed with meetings and other commitments, you absolutely can scrape together five minutes for yourself. That simple act of self-care has the potential to change your life. It is OK to start small. A five-minute walk now can easily turn into daily thirty-minute walks a few weeks from now.
Log off Facebook. We spend, on average, a whopping seven hours a month on Facebook. We all know what average means...that for some it is less and some it is more. Seven hours a month works out to 105 minutes each week or exactly 15 minutes every day. Don't banish Facebook. Just limit it to two short sessions a day. Then log off and stay off. And that doesn't include any of those games you might be playing. How much time do you spend playing with an app?
Limit screen time. Don't aimlessly surf cable channels of the Internet. That's a surefire way to wast time you could be spending in more active ways. Most of us occasionally watch shows we don't love because we're bored. Consider trading just 30 minutes of that low-value television time for exercise. And when you do watch TV, be an active watcher and make the most of it. Keep fitness equipment, like a kettlebell, resistance bands, a jump rope, near the TV. Use the commercial breaks to mix in brief cardio intervals by running in place or up and down the stairs.
Be a hot date. Dinner and a movie is so cliche. What if, instead, you took your partner to a cycling class or a dance lesson, went on a hike or a picnic, or kicked a soccer ball around the park? You get a bonus on this one: research shows that shared activity builds attraction.
Socialize on the move. Next time a friend suggests meeting for lunch, dinner or drinks, counter with an active invitation. How about joining you for a Zumba Fitness or yoga class or a quick walk around the lake? Instead of spending time on the phone or emailing back and forth, suggest that you catch up on the latest news over a leisurely bike ride, or bond by trying an athletic pursuit that neither of you has ever tried.
Be yourself. Part of the reason you can't make time for exercise may be because you are not focusing on the right workout for your personality. For example, don't assume you are a runner just because your best friend loves to run. Instead, analyze your lifestyle and personality and find something that suits you. Once you understand your fitness personality, you will be able to identify activities you enjoy and squeezing them into your schedule won't be as hard.
Work while you wait. Do you find yourself waiting by the practice field or cramming in one more errand while your kids are at their activities? Why not take a bike with you and ride around near the fields while the kids practice? Or just put on your sneakers and take a walk for the hour.
We all have reasons for not exercising, but it comes down to time management and fear. Fear you will get injured, fear of embarrassment, fear of failure. Instead we should be afraid of what will happen if we don't exercise. Find something fun, something that you can enjoy, because you want to make it part of your lifestyle, not some grueling punishment for eating that extra treat.
Explore. Have fun. I'm here if you need help.
gettingfitwithbj@gmail.com
barbarajlaird.zumba.com
Monday, August 12, 2013
Simple Nutrition
A group of my colleagues are currently engaged in a weight-loss challenge. Although I do not subscribe to "Biggest Loser" type approaches nor a focus solely on weight loss, I admire them for their commitment and wish all great success. Early in their program they are inundated with recommendations on quick fix diets and supplements and all kinds of well intended morsels of advice and factoids. I share today's blog post with all in the hopes that it can simplify your journey and the choices that confront you.
As more and more information abounds on healthy eating, even basic nutrition facts can become confusing. While most of us understand that a healthy lifestyle is based on a healthy diet and exercise, it can be difficult to navigate how food facts are applied to daily living. One thing is certain, you can't just pluck out one little morsel of factoid (like citrus can help muscle result during training or calcium is a productive supplement during weight loss). Although both tidbits of information have some literature and application to support them, neither can stand on their own in the midst of other non-productive behaviors.
Although weight-loss may come from reducing the number of calories we take in, it is not all just about calories in and calories out - content matters. We can all accept that 1800 calories of just one thing, whether sugar or protein or fat or whatever wouldn't produce a long-term healthy, sustainable result. Evidence also demonstrates that we can restrict our caloric intake too low for too long (much literature suggests that extremely reduced calorie diets - say less than 1000 - 1200 calories per day) cannot be sustained for more than one week without slowing down metabolism. And when metabolism slows down, the body starts to hold onto all of its calories and weight loss stalls or stops entirely. Calories equal energy to our bodies and we need a certain amount of productive calories for the body to function well.
I subscribe to eating whole food, in correct portions. Smaller, more frequent meals and snacks that include something from each nutrition group (protein, healthy carbohydrate, healthy fat, fruits & vegetables) in each meal or snack. Buy more of your food from the produce and fresh portions of the market and less processed or prepared foods. Take the time to explore tastes, recipes, and unbiased sources for things you like. Have fun with the exploration because you are looking for things that you will enjoy as a permanent part of your new lifestyle - not just as a short-term "suffering" for weight loss. Read the darn labels (both the "Nutrition Facts" and ingredients) to understand portion and content in your choices.
Find some qualified, objective sources that are not selling products to help you navigate the constant stream of information and design a comprehensive plan that fits you. Good luck to all. I know you can succeed and enjoy the journey along the way.
barbarajlaird.zumba.com
gettingfitwithbj@gmail.com
As more and more information abounds on healthy eating, even basic nutrition facts can become confusing. While most of us understand that a healthy lifestyle is based on a healthy diet and exercise, it can be difficult to navigate how food facts are applied to daily living. One thing is certain, you can't just pluck out one little morsel of factoid (like citrus can help muscle result during training or calcium is a productive supplement during weight loss). Although both tidbits of information have some literature and application to support them, neither can stand on their own in the midst of other non-productive behaviors.
Although weight-loss may come from reducing the number of calories we take in, it is not all just about calories in and calories out - content matters. We can all accept that 1800 calories of just one thing, whether sugar or protein or fat or whatever wouldn't produce a long-term healthy, sustainable result. Evidence also demonstrates that we can restrict our caloric intake too low for too long (much literature suggests that extremely reduced calorie diets - say less than 1000 - 1200 calories per day) cannot be sustained for more than one week without slowing down metabolism. And when metabolism slows down, the body starts to hold onto all of its calories and weight loss stalls or stops entirely. Calories equal energy to our bodies and we need a certain amount of productive calories for the body to function well.
I subscribe to eating whole food, in correct portions. Smaller, more frequent meals and snacks that include something from each nutrition group (protein, healthy carbohydrate, healthy fat, fruits & vegetables) in each meal or snack. Buy more of your food from the produce and fresh portions of the market and less processed or prepared foods. Take the time to explore tastes, recipes, and unbiased sources for things you like. Have fun with the exploration because you are looking for things that you will enjoy as a permanent part of your new lifestyle - not just as a short-term "suffering" for weight loss. Read the darn labels (both the "Nutrition Facts" and ingredients) to understand portion and content in your choices.
Find some qualified, objective sources that are not selling products to help you navigate the constant stream of information and design a comprehensive plan that fits you. Good luck to all. I know you can succeed and enjoy the journey along the way.
barbarajlaird.zumba.com
gettingfitwithbj@gmail.com
Monday, August 5, 2013
Fitness Truths and Myths
Half-truths and myths abound in the fitness community (dieting as well, but that's another post). It often starts with good intentions when someone shares a tip and you pass it along and others have heard the same or similarly. So, you figure it must be true. One over-riding truth about fitness is that we all react differently to exercise. What is true for one person may not be true for another. To some extent, we all have to find our own truths as we explore our healthy lifestyle.
Some myths are harmless half-truths, but others may be harmful and can lead to frustration or injury. However, experts say there are also some fitness myths that just need busting! Here are a few with thoughts from experts.
Fitness Myth: Yoga can help with all sorts of back pain. The truth is that yoga can help with some back pain, but it's not equally good for all types. "If your back pain is muscle-related, then yes, the yoga stretches and some of the positions can help. It can also help build a stronger core, which for many people is the answer to lower back pain," says Todd Schlifstein, DO, a clinical instructor at New York University Medical Center's Rusk Institute. But if your back problems are related to other problems (such as a ruptured disc) yoga is not likely to help. What's more, it could irritate the injury.
Fitness Myth: Running on a treadmill puts less stress on your knees than running on asphalt or pavement. "Running is a great workout, but it can impact the knees - and since it's the force of your body weight on your joints that causes the stress, it's the same whether you're on a treadmill or on asphalt," says Dr. Schlifstein. The best way to reduce knee impact is to vary your workout. If you are confining yourself to cardio machines, you want to mix it up by adding an elliptical machine or riding a stationary bike, both of which will reduce impact on your knees.
Fitness Myth: Doing crunches or working on an "ab machine" will get rid of belly fat. Don't believe everything you hear on those infomercials. While ab crunching may help strengthen the muscles around your midsection and improve your posture, being able to see your abdominal muscles has to do with your overall percentage of body fat. "You can't pick and choose areas where you'd like to burn fat," says Phil Tyne, director of the fitness center at the Baylor Tom Landry Health & Wellness Center in Dallas. So crunches aren't going to target weight loss in that area. In order to burn fat, you should create a workout that includes both cardiovascular and strength-training elements. This will decrease your overall body fat content, including the area around your midsection. And don't forget to add some balance and stretches in there, as well.
Fitness Myth: When it comes to working out, you've got to feel some pain if you're going to gain any benefits. Of all the fitness myths ever to have surfaced, experts agree that the "no pain-no gain" method holds the greatest potential for harm. While you should expect to have some degree of soreness a day or two after working out that's very different from feeling pain while you are working out. "A fitness activity should not hurt while you are doing it, and if it does, then either you are doing it wrong, or you already have an injury," Schlifstein says. Experts do not advise "working through the pain." They say that if it hurts, stop, rest, and see if the pain goes away. If it does not go away, or it begins again or increases after you start to work out, see a doctor.
This is by no means an inclusive list of facts and fiction, but it is a good starting point to use in assessing your fitness choices and decisions. For me, rule number one is finding things that are fun, effective, and safe so that they may become a sustainable part of your ongoing healthy lifestyle.
Please let me know if I can be of any help.
barbarajlaird.zumba.com
gettingfitwithbj@gmail.com
Some myths are harmless half-truths, but others may be harmful and can lead to frustration or injury. However, experts say there are also some fitness myths that just need busting! Here are a few with thoughts from experts.
Fitness Myth: Yoga can help with all sorts of back pain. The truth is that yoga can help with some back pain, but it's not equally good for all types. "If your back pain is muscle-related, then yes, the yoga stretches and some of the positions can help. It can also help build a stronger core, which for many people is the answer to lower back pain," says Todd Schlifstein, DO, a clinical instructor at New York University Medical Center's Rusk Institute. But if your back problems are related to other problems (such as a ruptured disc) yoga is not likely to help. What's more, it could irritate the injury.
Fitness Myth: Running on a treadmill puts less stress on your knees than running on asphalt or pavement. "Running is a great workout, but it can impact the knees - and since it's the force of your body weight on your joints that causes the stress, it's the same whether you're on a treadmill or on asphalt," says Dr. Schlifstein. The best way to reduce knee impact is to vary your workout. If you are confining yourself to cardio machines, you want to mix it up by adding an elliptical machine or riding a stationary bike, both of which will reduce impact on your knees.
Fitness Myth: Doing crunches or working on an "ab machine" will get rid of belly fat. Don't believe everything you hear on those infomercials. While ab crunching may help strengthen the muscles around your midsection and improve your posture, being able to see your abdominal muscles has to do with your overall percentage of body fat. "You can't pick and choose areas where you'd like to burn fat," says Phil Tyne, director of the fitness center at the Baylor Tom Landry Health & Wellness Center in Dallas. So crunches aren't going to target weight loss in that area. In order to burn fat, you should create a workout that includes both cardiovascular and strength-training elements. This will decrease your overall body fat content, including the area around your midsection. And don't forget to add some balance and stretches in there, as well.
Fitness Myth: When it comes to working out, you've got to feel some pain if you're going to gain any benefits. Of all the fitness myths ever to have surfaced, experts agree that the "no pain-no gain" method holds the greatest potential for harm. While you should expect to have some degree of soreness a day or two after working out that's very different from feeling pain while you are working out. "A fitness activity should not hurt while you are doing it, and if it does, then either you are doing it wrong, or you already have an injury," Schlifstein says. Experts do not advise "working through the pain." They say that if it hurts, stop, rest, and see if the pain goes away. If it does not go away, or it begins again or increases after you start to work out, see a doctor.
This is by no means an inclusive list of facts and fiction, but it is a good starting point to use in assessing your fitness choices and decisions. For me, rule number one is finding things that are fun, effective, and safe so that they may become a sustainable part of your ongoing healthy lifestyle.
Please let me know if I can be of any help.
barbarajlaird.zumba.com
gettingfitwithbj@gmail.com
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