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Get Toned: don’t retain water

If you go to bed or wake up bloated and swollen from eating the day before DRINK more water, the best diuretic is water itself and the more you drink the more you piss.  The more you go to the bathroom your body will pull all the extra water out and will relieve you of less water retention and the extra water weight.  That’s a victory in many ways (better hydration, skin, hair, nails, organ function) but you have to be aware of what your eating to find out

Here’s another Get Toned tip about protein, breakfast and water

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GT Get Fit Tip: less Carbs and Water to minimize bloating at night

Cartoon example

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When you eat a lot of carbohydrates (carbs) you will retain more water.  Carbs are sorta like sponges and they will soak up water which will make you keep extra weight.

A gallon of water weighs about 8lbs and it’s not unusual for a person’s weight to fluctuate 2-8lbs any given day.  The best time to weigh is in the morning after you use the bathroom and before you step into the shower.  The worst time to weigh is at night after eating and drinking all day.

When you are trying to cut “weight” the best thing to do is to limit your carb intake and keep most carb consumption in the mornings for brain food.  When you cut carbs you will begin to notice striations and more definition in your arms, legs, and abs.

Your body does not want to be bloated and look puffy, drink MORE water and eat less carbs (and sugar).  Limit pastas and rice when trying to lose water weight.

Let me know if you need a trainer.

GT Get Fit Tip: Proper Time to Hydrate During Workouts

Clean drinking water...not self-evident for ev...

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As the temperature increases and our activities move to the outdoors we want to be mindful of how much water we drink.  I recommend clients drink at least 100 oz of water everyday and when it gets hot and we workout outdoors bump that up to 1 oz per pound of bodyweight.

Here are some quick guidelines on when to hydrate

Before Exercise

  • Drink 15 oz, 2 hours before exercise
  • Drink 8 fl oz, 10-15 min before exercise

Hydration During Exercise

  • Drink 8-10 oz every 10 min during exercise (when thirsty)
  • In exercise bouts longer than 90 minutes, drink 8-10 fl oz of “sports drink” every 15 – 30 minutes to replace depleted electrolytes

Hydration during workouts is important for performance.  You may not be a world-class athlete but if your performance during a workout suffers you won’t burn as many fat calories as possible.

Every 3500 kcals burned equals one pound of fat loss

What’s your favorite “brand” of water and can you taste a difference?

GREAT NEWS – she listened and WON!! the “science” of Weight Loss(-4lbs)

GREAT NEWS

Had a consultation the other day and I applied the latest research on sugar I learned just days before to a client that had hit a 4wk plateau in weight loss.

She lost 8lbs and 6 inches the first 6wks  (see video) but didnt lose anything the last 4wks.  I looked at her nutrition and made a 300 calorie suggestion on her intake and talked to her about the SUGAR she was consuming in her diet.  For her the changes were simple bc I knew where her metabolism was and what the  “science” of her body was telling us.

1 week later, 2 days before she leaves for the beach during Fall Break, she messaged me on FaceBook and said that it worked and she is down 4lbs MORE!!!

SWEET!!!!

Reduce Water Weight? Avoid these Subs at Lunch

Subway (restaurant)

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Sodium in Subway Subs: Subs to Avoid to reduce Sodium

Read more: http://www.brighthub.com/health/diet-nutrition/articles/83073.aspx#ixzz0yqsmQgJS

Those of us watching our calorie and nutrition intake are mindful of what we eat.  To avoid excess water weight and puffiness avoid these Subs

The Subway BMT (bacon, mayonnaise, and tomato) has the highest levels of sodium by far, with a whopping 1900 grams. The Subway Melt, the Coldcut Trio, and the Dijon Horseradish Melt all come in just behind the BMT, with between 1600 and 1800 grams. The average sodium in a Subway sub ranges from 1200-1500 grams, which is still quite a lot for one meal. To make sure not to increase these levels any more than necessary, opt for regular subs rather than “double the meat,” since much of the sodium in a sub is found in the meat, and stick with a 6-inch sub rather than a footlong one.

GT Get Fit Tip: Body Mass – How Much Do You Really Weigh?

Heavier one pound of blubber, blood sucking, jelly roll of fat, or a pound of lean, toned,  “fat” burning muscle?

When you talk about body mass or total weight your actually talking about two different things = fat vs muscle.  Lean body mass of the body is made up of bones, organs, muscle and water.

Fat mass is all the weight in fat that’s left over.  Depending on height, age and sex yourBody Mass Index (19-24 optimal)will vary.

My clients often ask how a person who starts an awesome cross training or weight lifting program gain weight before they see a significant loss in body fat?

The answer my friend is because muscle is more dense than fat and fat takes up more room in your pants and shirts.  Muscles also hold water so small increases in lean muscle tissue adds water weight in the initial stages before seeing a big weight or fat loss.

I had one client lose 14inches in her butt, abs and boobs and only 7lbs total.  Muscle will add good weight that is optimal for burning fat when you’re not working out.  Little bit of muscle training will help you to get toned.

Not only will you look and feel better, but live longer.  Being fat will kill you slow and painfully over time, one joint, one organ at a time.  If you need convincing listen to obese people talk about how their feet, knees and back hurt.  Ask somebody who lived with Type II Diabetes for more than 8yrs staying overweight and have their foot amputated because of high blood sugar.  Know somebody that had a heart attack but continues to be overweight and/or smoke?

Tell them you love them, its only a matter of time before they won’t be around, take it from me,  sooner than you could ever imagine.

STOP obesity!! It kills

All of us can, if you will.

Empty calories – fill You up

Légumes

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A calorie is a calorie but some calories are “empty” calories.

One calorie is technically defined as the amount of energy required to raise one cubic centimeter of water by one degree Centigrade.

100-calorie bag of chips and a 100-calorie apple are the same, almost.   The chips will give you 100 calories of energy of saturated fat, simple carbs, sodium, little vitamins or minerals.

The apple will get you 100 calories of energy the same as chips, but also no fat, 4 or 5 grams of fiber (a complex carb), no sodium, potassium and vitamins A & C.

Next time you grab a quick snack, choose a nutritionally dense food, such as fruits, vegetables, yogurt vs. greasy, salty, sweet processed snacks.

Save world hunger, eat less Carbs #gettoned

Jason Clay: How big brands can help save biodiversity

One American eats as much as 43 Africans in one lifetime.

Jason Clay is a WWF vice-president who works with big corporations to transform the global markets they operate in, so we can produce more with less land, less water and less pollutionFull bio and more links

Hydrate for better health

Hydration is very important when it comes to health and well-being. Your body is comprised of about 65%-70% water and some cells up to 90% H2O.  Hydrate for better health

Water is essential:
1. Regulates body temperature

2. Carries nutrients and oxygen to all cells in the body

3. Moistens oxygen for breathing

4. Removes waste

5. Cushions joints

When we exercise outside in the enviroment our hydration can be the difference in a good workout and GREAT workout.  When you sweat we lose water from the blood which makes the blood thicker and harder for the heart to pump.  ?As the blood thickens body temp goes up and increases risk of stroke or heat exhaustion.  To protect yourself you need to replenish lost water.

General guidelines:

-Have 12-16 oz up to 30 minutes pre-workout (remember that most bottles are 20-oz.)

-Keep sipping during workout or as needed

-Start rehydrating within 20 minutes after workout

Research shows that the first 20 minutes are the most efficient time to re-hydrate  after a training session.

Try to take in 20 oz.

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