By admin on May 08 in Blog, Nutrition, Weight Loss | No Comments

When you’re beginning the process to eat healthier on a consistent basis, sometimes it’s best to find common everyday food that you consume and substituting it with a better option. To help you find what you can switch out, check the list below and find areas where you can improve today.

Source: MayoClinic.com

By admin on Apr 12 in Blog, Weight Loss | No Comments

By Dr. Thomas Nienstedt

“I’ve gained so much weight, my metabolism must be slowing down” is a common consent that I hear from patients. “If I could only speed it up”, or “I have a friend who can eat anything without gaining weight. They have a really fast metabolism” are other common comments. You can’t blame people for thinking this way. It is, in fact, a logical assumption-a faster metabolism means you burn more calories, therefore lean people must have a faster metabolism. But is this true?

Nope! In fact, the research shows that people who are over-fat don’t have metabolic rates that are any slower than those who are not. It is also well known that as someone who was once overweight loses weight, their metabolism actually slows down some. So, as you get leaner, you can’t eat as much food and stay weight stable. If it were the opposite, those who became lean could eat more food than before and still lose or maintain their new lower weight. Have you ever seen this? Neither have I.

I agree, it’s disappointing news. But this has to be looked at in the context of survival. In reality, it is a very good thing that we don’t burn calories that readily. If we did, our survival would have been unlikely, at least up until recently. You see, in the distant past, food availability wasn’t a sure thing as it is today. There were times of famine that severely limited our ability to obtain food. In addition, depending on geography, seasonal influences reduced the availability of food as well. If humans burned calories so readily, we’d be required to eat all of the time. Obesity would be non-existent. But in times of food shortage or famine (these days, this is called going on a diet), we’d surely starve to death. But we don’t. For those in the distant past, this was a blessing. For us, in times of constant food abundance, it has become a curse.

While our bodies homeostatic mechanisms and metabolism tend to take care of us in times of famine (at least up to a certain point), it doesn’t do as good a job in helping us regulate our weight in the opposite direction. We can’t eat as much as we want and expect our metabolism to speed up and burn, burn, burn. Instead, it stores, stores, stores. This is another defense mechanism against famine, as fat stores becomes an important source of energy when there is less food to eat. Another blessing for our ancestors. Another curse for us.

The good news here is that, at least for most of us, famine is a thing of the past (yes, I know this is not the case for all humans, unfortunately). And while in the past we had no control over times of famine and seasonal food availability, these days we have almost complete control over how much food we eat. And while it is not necessarily easy to eat less food, there are methods and “tricks” that can help anyone eat less more comfortably. While eating less certainly doesn’t mean you will starve (I’m not taking into account eating disorders here, by the way-you certainly can starve your self to death), but you also don’t want to feel like you are starving.

Dr. Thomas Nienstedt is a Chiropractor and fellow of the International Academy of Medical Acupuncture. He operates www.healthclubonline.net, a web site for those interested in weight loss, exercise and health. Dr. Nienstedt is currently finishing his Masters degree in clinical nutrition at the University of Bridgeport. He earned his Bachelor of Science degree in conservation biology
at Brigham Young University, graduating in 1997. He earned his Doctor of Chiropractic degree at Western States Chiropractic College, graduating in 2001. Dr. Nienstedt is an avid fitness enthusiast. He is married and has four children.

By Joshua Snow Hansen on Mar 15 in Blog, Nutrition, Weight Loss | No Comments

No diet is the same. That’s pretty much a given. Each diet follows different protocols … whether it’s a high protein, low-carb or low-fat diet. It’s all different. I’ve followed a number of different diet protocols, mainly to mix things up and to throw something different at my body. I do the same thing with my exercise routines. Change is good.

But, I’ve found that there a number of little tricks you can follow regardless of what eating regime you are following. Some are so minute tricks that can really make a world of difference to how well you are follow your specific protocol. These are just a few tips that I’ve picked up over the past year, please feel free to add your own in the comments below.

Become a gum connoisseur-Gum has saved my life on numerous occasions. No not in a McGyver type of way, but with my diet, especially when I transition from another diet. I fill my backpack with different flavors and brands of gum for work. So when I either get hungry or bored I just pop a piece in my mouth. I like trying new gums and would classify myself as that guy who buys gum at the checkout stand. I do stay away from bubblegum and sugar loaded gum. But, I’ve found that by chewing gum it really keeps me away from boredom and mindless eating. Which of course is the death of all diets.

Drink 8oz. of water a half hour before every meal-This is a very simple trick, especially if you tend to have a hard time feeling full after meals. By drinking water before each meal you give your stomach the chance to register fulfillment without stuffing it with calories. Plus, odds are any hunger pains you might experience before meals is just your body’s way of telling you it’s thirsty.

Eat six times a day-Since I’ve been trying to eat better, I honestly can say that I eat more than when I was 150lbs heavier. I eat about every two hours … 8am, 10am, Noon, 2pm, 4pm and 6pm. I eat most of my proteins, fats and carbs (ie-egg white omelet, tuna and cottage cheese, soups, etc.) during my 8am, Noon and 6pm meals and then snack on veggies, fruits and healthy fats (ie-apples, berries, celery, nuts, etc.) during my 10am, 2pm and 4pm meals. They don’t have to be big productions, but I do like to have a substantial breakfast so I don’t suffer through the rest of my meals. The key is to feel content and keep a constant level of energy.

Eat a large breakfast-As mentioned above, eat a large breakfast. I think as Americans we’ve become rather accustomed to skipping or skimping on breakfast and lunch. This usually leads to mindless snacking and large dinner meals. I really believe the large meal should be breakfast or even lunch. Not only is it better on the metabolism, but it helps curb mindless eating.

Now, mind you this doesn’t mean breakfast should be a Denny’s Grand Slam, it should be something with a substantial amount of protein, good fats and some good healthy carbs. One of my favorite breakfasts is a cup of low-fat cottage cheese with a can of tuna and about half a cup of fresh pineapple chunks or Mandarin oranges. Sounds gross, but you can’t knock until you try it.

Keep a water bottle on your person at all times-When I first decided to change my life and become healthier my new best friend became my 32oz. water bottle. Actually, I have two. One I keep at work and the other at home. I always have it full and in easy reach. Depending on my activity level for the day I tend to drink anywhere from 64oz to 128oz. of water per day. Not only does water help curb your appetite, but it really does help you flush things through your body and help lose weight.

Sleep eight hours per night-Getting a good nights rest is probably one of the best things you can do on any diet. Not only does it recharge you, but it promotes fat loss. The goal for any weight-loss diet. Additionally, less sleeps triggers the hormone ghrelin which triggers hunger and decreases your energy levels. Which will only promote overeating and mindless snacking. A good nights sleep really will help you lose weight and stabilize your energy levels throughout the day better than any food or diet.

Eat an apple a day-I eat at least one apple a day for many reasons than to just keep the doctor away. It’s a great source of fiber, vitamin c and potassium, plus it doesn’t contain any sodium, fat or cholesterol. An apple will only set you back about 80 calories as well (which is why I sometimes justify a second apple for the day). It’s a great snack on any eating plan. I could really sing praises about apples all day. I’ve also found that I have more energy after eating an apple, which to me is a great substitute for a quick caffeine boost. But, if you give me a Granny Smith or Braeburn apple you’ll be my friend forever.

By Kevin Weston on Feb 20 in Blog, Exercise, Weight Loss | 2 Comments

If you have ever watched T.V on a Saturday afternoon or late at night, chances are 1 out of every 10 channels will be a 30 min infomercial for P90X. P90X is an in-home workout and nutrition program that has been marketed like crazy and many, many people have purchased it as a way to get in better shape. However, is it the right fit for you? Well, that depends, which is the basis of my opinion article.

I’ve had many people ask me… “Kevin, what do you think of P90X?” I then usually say something to the effect of, “it’s a great option for some people, as for others, not so much.” Let me preface this article that I love any program that gets people off the sofa and engaged in physical activity. However, there’s a big difference between someone that’s been a couch potato for a couple of weeks and another person that hasn’t been physically active for a couple of years.

If you or someone you know is considering P90X and you have not been physically active on a consistent basis for more than 6 months or you have any type of chronic joint or low back pain, I would advise considering another option. This doesn’t mean you can never do the program, it just means you should put in the work and preparation to do P90X without having adverse results due to injury or re-injury you were not planning on. Although P90X gets marketed to everyone, it is designed for people who are already active and is not for beginners who are not used to 60 minutes of high intensity exercise. Remember that exercise and working towards a goal is a process. Don’t try to skip pass the initial phase and into the improvement phase without doing the prep work.

However, if you’re already physically active and are looking for a way to get off the plateau and make greater improvements, then P90X is a fantastic option and I highly recommend it. Just don’t forget that once you finish the program, you’re not finished with the healthy habits that you were taught and that you hopefully practiced. Remember that true health isn’t a 90 day program. It’s a lifestyle that stays with you for the rest of your life.

By Joshua Snow Hansen on Feb 09 in Blog, My Story, Weight Loss | No Comments

This past weekend I took a quick trip to ‘The Happiest Place on Earth’ … Disneyland. I went to run a Half Marathon in Huntington Beach, but whenever I’m within 50 miles of the park … well … I gotta go! Can you blame me?

This was my third trip to Disneyland since starting my weight-loss journey. I could make thousands of reasons of why my diet could have taken a vacation and amusement parks are notorious for their bad food. I’ve had to learn how to display some constraint while at the park. Because if it was up to the old Josh, I’d be hanging out by the Red Wagon all day long.

Now, whether you are going to Disneyland, Disney World, Wally’s World or local amusement park you can stay on your diet. It really will require you to plan ahead and get a little creative. Which you probably have had to do before with your diet.

I love to plan out things so whenever I am planning a trip (especially to Disneyland) I plan out all of my meals and snacks. OCD? Maybe. But, it works for me. Here are some helpful tip you can use as well when you are planning a day, weekend or week long vacation.

Plan your menus

There’s nothing you can do worse to your diet than not plan your meals when you’re at an amusement park. Your eating patterns should mirror your regular eating patterns. If you start off the day with oatmeal at home, start of the day on vacation with oatmeal from the hotel lobby or your room’s microwave.

If you need to eat every 2-3 hours plan those meals. At home I usually eat a protein and simple carb between my bigger meals. While it might be a bit harder to eat your usual hard-boiled eggs and banana (or whatever it is). You can slip a protein bar in your bag (or purse, baby bag or fanny pack) for a simple snack you can eat while standing in line. Just make sure it’s a bar with at least 20 grams of protein and lower in sugar. The protein will give you the energy you need and the lower sugar will help you feel less sluggish and not to mention give you a reason to enjoy a snack later in the day.

Pack your own meals & snacks

If you want to save calories and money the best thing you can do is to pack your own meals and snacks. You can easily control the portions and calories by doing it yourself. By throwing together a sack lunch of a PB&J sandwich, apple and some nuts you are saving hundreds of calories if you had bought something from the counter service. If you have the space and storage space you can also pack cold cut sandwiches, yogurts, fresh fruit, etc. in a cooler. I remember as a kid doing this during our trips to Disneyland. My Mother was a very wise woman.

Stay hydrated

Bring a water bottle or buy an overpriced water bottle inside the park and refill it often with water. It’s so simple. You should be drinking close to 92 oz. of water throughout the day. Forget about the sodas. Even the diet sodas. Nothing will make you more thirsty and hungry than carbonation, especially on a hot day in the sun. Water is the way to go and it’s so easy to do.

Know the food

If you are going to be eating at the park or in surrounding restaurants you really need to get to know the food. Most parks don’t publish their nutritional facts. Because, really who wants to know how many calories are in that turkey leg or double bacon cheeseburgers with fries? You can usually estimate park food values by comparing them to other foods. That shouldn’t be a problem, it just takes time to do so.

While planning meals outside of the park I tend to stick to national chains for a number of reasons. The main reason is because I plan my meals down to the entree because they post all of the nutritional facts online. Plus, places like Denny’s, IHOP and etc. have a number of healthy options (ie-egg white omelets, salads, etc.) that fit right into my diet. While this does take some planning it really helps keeping you in line with your diet.

Have ‘that one’ guilty pleasure

When I go now to Disneyland I allow myself to have at least one guilty pleasure. How can you not? That’d be torture! Between the Dole Whips , churros, caramel apples, rice crispy treats and mounds of ice cream and handcrafted candy there are PLENTY of choices. If I would, I’d eat them all before Fireworks. But, times have changed for me. I’ve found that when I allow myself ‘that one’ treat. Personally, I always go with a Dole Whip during one day and then try to find something new on my second day in the park. However you select your treat is up to you. Just enjoy it when you get it. That’s the key, right?

If you would like to share any of your own tips, please by all means leave a comment below. I’d love to read them.

By admin on Jan 18 in Blog, Daily Inspiration, Exercise, Weight Loss | No Comments

When people shop around for a personal trainer, many times they simply do not know what they’re looking for and how to decide if one trainer is better or more qualified than another. Here are the main guidelines to look for when considering which personal trainer is the best fit for you. You can also look up trainers and verify their credentials using the Fitness Connect website.

Education: Does the candidate have a college degree? Only trainers without a college degree will argue that this component is overrated. However, at the end of the day, who are you more likely to trust; someone who put years into obtaining their credentials or someone without a degree who put months into just obtaining certifications? The choice is clear—you are usually better off with a degreed personal trainer than one who did not finish college. Relevant degrees that you should look for are: kinesiology, exercise science, physical education, fitness and wellness, public health, etc. The more education the candidate has, the better.

Certifications: Don’t let anyone fool you. Not all certifications are created equal. Some require a college degree to obtain, while others can be obtained at a weekend workshop. The great thing about certifications is the fact that most require continuing education in order to recertify after 2 or 3 years. This means trainers have to stay up-to-date on the latest science and research. Be sure to ask the candidate if their certifications are current. Here is a list of the most respected certification organizations in the fitness industry with a link to their website in no particular order:

ACSM –American College of Sports Medicine

NSCA – National Strength and Conditioning Association

NASM – National Academy of Sports Medicine

ACE – American Council of Exercise

CI – Cooper Institute

NCSF – National Council of Strength and Fitness

Experience: You obviously don’t want your trainer telling you that you’re his or hers first client.  However, there are times when trainers will exaggerate how many years they have been in business. For example, a 30 yr old trainer might say they have 15 years of training experience. Well, let’s do the math and come to the conclusion that this particular trainer started training clients at age 15! What the trainer really means is that they started working out or helping their friends with exercise questions when they were 15. So here is the take-home message: Be sure to ask the potential trainer how many years it has been since they obtained their first certification. This will be the true number of “training experience” years that he or she has been a “fitness professional”.

Specialty: Some trainers specialize in helping seniors, while others may specialize in training elite athletes. If you are a mother who just had a baby, you better find a trainer that specializes and has experience in postpartum exercise. If a trainer says they specialize in everything for everybody, keep on looking for a trainer that understands what they specialize in and realizes that sometimes it’s best to refer certain clients to other trainers who will be a better fit for that client’s specific needs.

Personality: Most likely, you are going to be around your hired personal trainer a lot. If they annoy you, smell funny, creep you out, or clash with your personality after the first couple of visits, it’s probably not going to get better! Be sure that you feel comfortable and enjoy being around your trainer, because trust me, there will be days when they will be the last people on earth you want to visit! This just means they are doing their job.  Happy shopping!

By admin on Jan 12 in Blog, Exercise, Weight Loss | 2 Comments

By Amy Mac

Amy Mac is a certified personal trainer from SDSU and NASM and has a B.S. from Purdue in OLS. She is the founder of WithAmyMac.com, the host of the video podcast, Fit Life, is an Amazon Best-Selling Author and has been recognized by Shape Magazine as one of the Top Fitness Gurus to Follow on Twitter. She is also the co-founder of the health and fitness startup, EverydayBetter.com.

Stability balls became a staple in gyms and home workout routines several years ago and they seem to be sticking around. The reason is – they provide great benefit to those using them! One of my favorite things about them is that they can be used at every fitness level and just like any exercise, practice makes perfect. Some people even use stability balls, also called balance balls, yoga balls and exercise balls, as their desk chairs so that they are forced to sit up straight and activate their ab muscles so they don’t fall off the ball!

The best way to get started is to find a ball for your size. Then begin sitting on the ball and when comfortable, lift one leg and then switch. Notice how your balance changes and how the core muscles react. When you gain some confidence in these, you can move to more advanced exercises.

Here are 3 benefits of using a stability ball:

Increase core strength

Working all the ab muscles is difficult, especially if you are just doing crunches on the floor! The first way to engage your abs is to do crunches on the ball. The next is to do other exercises while sitting on the ball. Bicep curls, shoulder presses, even bench pressing with dumbbells can be done on the ball! Doing these exercises on the ball activates the core muscles because they are the muscles that will keep you from rolling off of the stability ball! All of this means that even when you aren’t targeting the abs, you’re working them out!

Improve balance, muscle alignment and posture

Improving balance isn’t a sexy sell, I know. But once I tell you a couple of things that improving these will do for you, maybe you’ll see the benefit! Improved balance, muscle alignment and posture will help you:

1) Sit and stand tall

You can look thinner just by sitting tall and rolling your shoulders down and back. This means, no hunching or letting your belly stick out. 

2) No more pain

Lower back, shoulder and neck pain can all be a result of poor posture and unbalance muscles that result for our daily tasks, such as hunching over a computer all day.

Intensify your workout

Doing the same workout can be boring and less challenging over time. Adding an element, such as a stability ball can bring the intensity and challenge back into the exercise routine! It might seem tough at first, but the body will adapt to an unstable surface and you’ll be working muscles you didn’t even know you had!

By Joshua Snow Hansen on Jan 10 in Blog, My Story, Weight Loss | No Comments

I love the passage from Shakespeare’s Hamlet when Polonius prepares his son Laertes for travel abroad with a speech. Among his words of council given to his son, Polonius states:

“This above all: to thine own self be true. And it must follow, as the night the day. Thou cans’t not be false to any man.” (Hamlet, Act I, Scene iii)

Somewhere between adolescence and about a year ago, I lived a lie.

No, I didn’t purposely deceive my family or friends into thinking I was someone I was not. But, in a way I did. Because I wasn’t true to myself. I was a shell masked behind a fake facade. Often I felt like the sad clown who felt like he had to keep a smile on his face for the others.

I felt that my life was one that went through the motions. I went to school, I went to work, I went to church and then I came home. While, I loved being social, I withdrew from my friends, because I couldn’t face reality. I often found myself thinking that no one wanted to date, hangout or be around a fat person like, especially when I didn’t feel like being the clown. What good is a serious or quite Josh? The mind can be one of the greatest deceivers.

My life was out of whack not only physically, but mentally, socially, emotionally and especially spiritually and I needed to get back on track. It soon became apparent to me that my weight wasn’t the root of my problems. I needed an overall change and it all had to start with me.

When I started my transformation, I didn’t even begin immediately with a diet and exercise regimen. I actually started by making affirmation/inspirational notecards that I kept on me all day. For example some of the cards read:

“I am worth the effort”

“Today is tomorrow’s future”

“I will make today better than yesterday”

“Above all else: To Thine Own Self Be True.” (Hamlet, Act I, Scene iii)

“A journey of a thousand miles begins with a single step.” (Confucius)

“Now faith is the substance of things hoped for, the evidence of things not seen.” (Hebrews 11:1)

Besides making the notecards, I also rededicated myself to reading the scriptures and having personal prayer. My faith and relationship with God had to be a major part of my transformation. I took a couple of weeks of focusing on my spiritual, mental and emotional self that the physical changes I needed to make came naturally. I began to respect myself and started showing that through my actions. I no longer hid from the issues that plagued me.

But, my transformation wasn’t this glorious change. It was and still remains a struggle at times. It has taken longer for my social and mental self to develop. The social came easier than the mental. It’s much easier to be confident when you’re 100-150 pounds lighter and wearing clothes that fit you. Honestly, dating is a lot better, but I do find myself sometimes in my fat mentality. I just have to remember at times that I am worth it and push myself. There’s no easier way to it.

The mental aspect to my transformation is much trickier. While trying to be true to yourself, sometimes you have to trick yourself. My affirmation/motivation postcards are an example of how to trick yourself. The more and more you say or memorize an affirmation, it becomes yours. The hardest adjustment I have had to make is mentally stop thinking like a 350 pound man.

Shopping is the worst for me, because I will sometimes go right for the 3XL or 2XL sized shirts or pants. But, now that I am into the 220s I can fit into XL shirts and size 36 pants. I’ve bought clothing that I’ve returned, because they were too big. It’s the best inconvenience.

This transformation that I’ve made over the past year is ongoing. It’s not a destination, but one rewarding journey. But, none of my change could have been possible without a simple belief in myself and the knowledge that I am truly worth all the effort.

I can proudly say that my friends, family and me have the true me. I have gained a balance in life, because I simply took Polonius’ council and decided to stay true to myself, night and day.

Now your turn.

By Kevin Weston on Dec 19 in Blog, Exercise, Videos, Weight Loss | No Comments

Need a great way to increase the intensity of your lower body workouts without spending a lot more time exercising or buying equipment? Check out the video below that will show you how to increase your heart-rate while building strength in your legs and core.

Source: Health and Fitness Provider Network

The video is only going to demonstrate each exercise for about 5-10 seconds, but challenge yourself to go longer, (30 – 60 seconds each for about 3 – 6 sets, depending on your current fitness level.)

By Kevin Weston on Dec 12 in Blog, Exercise, Weight Loss | No Comments

Christmas is almost here and for many people, the week before New Year’s brings thoughts of exercise and fitness. Although working out at an exercise facility isn’t the best option for everyone, some people feel it’s their only hope. This isn’t the all inclusive list of everything to consider when shopping for a gym, but it may give you some components to consider if you’re looking for a place to get your sweat on.

Price

Many times people sign up for a membership at a particular club or gym based solely on the fact it was the cheapest. However, always be sure to ask for trial passes to multiple facilities and see which gyms you like better or are more likely to use. You may end up paying $5 or $10 more a month, but which is a better situation in terms of getting more for your money: paying $30/month for a gym you end up hating, or $40/month for a gym you actually use on a consistent basis and enjoy. There’s a reason why certain workout facilities really want you to sign up “today and today only.”

Cleanliness

Health clubs and gyms can sometimes be a very dirty place. Be sure to not only ask about how well they clean the facility, (of course they’ll say it’s spotless), but pay close attention to the locker rooms and exercise equipment. Does it look like it hasn’t been cleaned or wiped down since the grand opening? If you’re scared to death to walk barefoot to the shower or pool based on what you’re seeing at a particular gym, you may as well wear plastic gloves when you grab the dumbbells during your workout.

Professionalism and Service of the Staff

You can learn a lot about a gym by how they treat their employees. If the front desk people or personal trainers look like they’re waiting in line at the DMV all the time, your experience as a member at that particular location will probably feel much the same way, except only worse because employees can quit and you may not be able to cancel your membership after signing a contract. Ask employees other than the sales people how they like working there and how long they’ve been an employee for the company.  Also, take notice if employees say hello and goodbye when other members enter and exit the gym. If current members do not seem valued at the club you’re investigating, don’t plan on being an exception after you sign up.

In short, there are many obvious and hidden clues to whether or not a certain fitness facility will satisfy your needs and objectives. In addition to talking to other members and reading reviews online, these 3 considerations can help you uncover a company that truly values its members and provides you a great exercise experience.