Supplementation and your Meal Plan

There are billions of dollars spent each year on meal and dietary supplements, from vitamins to protein bars and even those magic weight loss pills sold over the counter. The most important thing you need to understand, how is what you are taking really benefiting or supporting your overall fitness or health goals. Make sure you READ the labels and look for clean products that still support a healthy meal plan. Multivitamins are an excellent choice to fill in your nutrient holes from your eating plan and sometimes protein powders as well as protein supplements can help support, a busy lifestyle.

For more information on how to choose the right supplements for you, call 520-360-9214 or book a session today.

This article or post is not intended to provide individual advice which should be obtained directly from your health care professional.

Ponce De Leon – We Got It!

Declining fitness was once expected at about age 35 – now we know it doesn’t have to.

Why grow old gracefully? Even though Ponce de Leon’s efforts to find the fountain of youth were futile, may individuals have continued his crusade.

Aging is a fact of life, and surprisingly, scientists do not know a great deal about this process. For most individuals, the celebration of their 35 birthday begins to mark the decline of physiological functions.

How your body changes

Increase in your fat storage with a reduction in muscle and bone mass results in an elevation in percentage of body fat. A large part of these changes can be accounted for by a less active lifestyle and a drop in basal metabolism. This means that fewer calories are required to maintain body weight, while at the same time, fewer calories are expended.

Decreases in reaction time can be observed under laboratory conditions, but you probably won’t notice this unless you are in your 50’s. This slowing is a result of decreases in nerve conduction velocities and an increase in the time required for the brain to process the information and to select the appropriate response.

The amount of blood your heart can pump per minute also declines along with an individual’s maximum breathing capacity. These factors explain why endurance capacity decreases.

Women are particularly prone to osteoporosis or the thinning of bones. This problem can begin as early as age 25, and speeds up as menopause is approached. It is during the first few years after menopause that the rate at which bone density is lost is tremendously accelerated.

Decreases in flexibility result from a loss of elasticity in the connective tissue. That’s one of the main reasons which explains why a person will experience initial joint stiffness after being idle ir remaining in a set position for a relatively short period of time.

The wearing away of the cartilage which attaches to the ends of the bones, will affect everyone sooner or later. Some evidence suggests that activities which demand repeated pounding, or those which require extremely heavy loads to be moved, place tremendous stress on the joints and ten to accelerate this process.

Exercise for youth

Before you give up all hope and flood the personnel department with requests information about early retirement, results of studies which compare sedentary and active people whose ages from 40-80 years old are encouraging.

The research suggests that you use it or lose it. Exercise strengthens the heart and reduces your risks of cardiovascular disease. Information does suggest that exercise can postpone the onset of normal age- related deterioration. Exercise improves blood flow to the brain.

Well-designed exercise programs are important for all individuals, but they take on even greater emphasis as one ages. The body is less forgiving when over-used and requires a longer period of time to fully recover from work.

Tailor your exercise program to meet your goals, make it fun!

If you need help with your exercise program, please call us at 520-360-9214 or book your coaching session today.

 This article or post is not intended to provide individual advice which should be obtained directly from your health care professional

Iron Women

Many women are not obtaining adequate iron from their diets. A recent study, The Nationwide Health and Nutrition Examination Survey, showed that about 95 percent of women ages 18-44 had iron intakes less than those recommended.

In addition, another study showed that 40 percent of women in their childbearing years exhibit some symptoms of iron deficiency. Why is this a problem in America where we have such an abundance and variety of food?

The recommended dietary allowance (RDA) of iron for premenopausal women is 18 mg. This is approximately twice that needed for men, owing largely to women’s menstrual losses of iron. However it is more difficult for women to get adequate amounts of iron because they usually consume less food. This is particularly true if they are on a calorie-restricted.

Furthermore, pregnant women have higher needs for iron, and iron supplements are usually recommended for them. Women with a history of closely repeated pregnancy may be particularly susceptible to iron deficiency.

Foods that are good sources of iron include organ meats (such as liver); or meats such as beef, chicken and fish. Beans and dried fruits are also high in iron. However, only a small portion of iron is actually absorbed. Some foods can reduce iron absorption such as coffee, tea and bran. Vitamin C can increase iron absorption. Iron from animal sources such as meat, is absorbed better that from plant sources.

How can you be reasonably sure that you’re getting enough iron in your diet? You can select more iron-rich foods for your diet. In addition, you can consume meals that promote optimal iron absorption. According to the Food and Nutrition Board of the National research Council, those meals contain one of the following combinations:

1.       At least 3 oz. meat, poultry or fish or

2.       75 milligrams of vitamins c or

3.       1 to 3 oz. of meat, poultry or fish plus 25-75 milligrams of vitamin C.

This article or post is not intended to provide individual advice which should be obtained directly from your health care professional.

I have heard if I stop Weight Training, All My Muscles Will Turn into Fat

People still believe this myth. When you stop working out, your muscles start to atrophy or decrease in size. When muscles shrink, metabolism goes down and you are burning fewer calories in your resting state. If you've been used to eating 2.OOO calories a day while you lifted, continue the level without the calorie-burning of the muscles and you will need to do something with the excess calories. Bad news — the excess goes on the body as fat, which is placed around the atrophied muscle. The appearance is that your muscle has turned to flab. It is an illusion. Muscle can't turn into fat or vice versa any more than an apple can turn into an orange.

This article or post is not intended to provide individual advice which should be obtained directly from your health care professional.

The Culture of Overeating: A Survival Guide

Certain foods are powerful.

They cast a spell over the most well-meaning dieter, and cause logical people to overeat until their sides hurt.

They occupy your thoughts to the point of obsession as you try to ignore a plate of cookies.

And when it's all said and done, they accumulate on your body in the most obtrusive way as a result of dozens of unused calories.

Why does food hold such power? And, most importantly, how can you control your eating?

The End of Overeating

David A. Kessler, MD set out to answer these pressing questions in his instant bestseller, The End of Overeating. Despite being a pediatrician, a former FDA commissioner, and former dean of the medical schools at Yale and the University of California, San Francisco, Dr. Kessler struggles with his weight.

Observing the current obesity epidemic, he knew that he wasn't alone.

Dr. Kessler, with the insight of some of the brightest minds in medicine and science, discovered the following three reasons that most of us are compelled to overeat.

1. An Irresistible Combination Rewires Your Brain: Think of your favorite treat - most likely it can be broken down into the basic building blocks of sugar, fat and salt. This combination is known of as the ‘three points of the compass', a combination that has been shown to literally alter the biological circuitry of your brain.
   
   Sugar, fat and salt give food a high hedonic value which gives you pleasure. This pleasure reinforces you to return to your favorite foods time and time again.
2. The Food Industry Targets You: Everywhere you go you'll see the clever work of the food industry, tempting you with highly palatable creations. Food has become a science, and your taste preferences the guiding light.
   
   The food industry has one goal - to get you hooked. By constructing food items that are high in sugar, fat and salt they know that you will come back time and time again.
3. Conditioned Hyper-eating Becomes a Way of Life: Humans are conditioned to seek more reward. When readily available, hyper palatable food become our reward a pattern of hyper-eating quickly emerges. Dr. Kessler describes the cycle:
   
   "Foods high in sugar, fat, and salt, and the cues that signal them, promote more of everything: more arousal...more thoughts of food...more urge to pursue food...more dopamine-stimulated approach behavior...more consumption...more opioid-driven reward...more overeating to feel better...more delay in feeling full...more loss of control...more preoccupation with food...more habit-driven behavior...and ultimately, more and more weight gain."

Breaking the Cycle

The good news is that you don't have to remain trapped in a cycle of overeating. The following three tips will put you back in control.

1. Set Your Rules: In order to resist overeating in today's tempting food environment, you must eat by a set of self-imposed rules. Predetermined rules take away the need to make food decisions in vulnerable moments.
   
   Dr. Kessler thinks these rules should be, "simple enough to fit with your busy life, but specific enough to remove uncertainty from the food equation."
   
   For suggestions as to what rules you should adopt, let's turn to another authority on eating, bestselling author of ‘In Defense of Food', Michael Pollan:
• Don't eat anything your great grandmother wouldn't recognize as food.
• Pay more, eat less. Look for quality of food over quantity.
• Eat meals. Cut out snacking, stick with structured meals.
• Don't get your fuel from the same place your car does. Gas stations are great for fueling your car, but the foods they sell are not suited to fuel you.
• Try not to eat alone. Eating can become mindless when alone, leading to overeating.
• Eat slowly. Eat foods that have been prepared slowly – that mean no fast food.

2. Make Negative Associations: When was the last time you peeled a lemon and ate it whole? Probably never. That's because your taste buds have a negative association with the sour taste.
   
   Our taste buds have traditionally been our guide when it comes to food selection, but this must change for you to successfully avoid overeating. Since the food industry purposely crafts food items to please your taste buds (not waistline) what tastes good can no longer dictate what you eat.
   
   It's up to you to create negative associations with unhealthy food - despite their pleasing taste. Here are some negatives to focus on:
• Those extra calories will accumulate around your waist.
• Your health will suffer.
• You will become more disappointed with your appearance.
• You'll feel sluggish.
3. Give Yourself a Real Reward: The bottom line is that we eat unhealthy food as a reward, even though it causes more harm that good. It's time to give yourself a truly beneficial reward – exercise.
   
   Exercise is a healthy reward that will not only release endorphins into your system, but will also give you the benefit of weight loss and improved health.

I truly believe that you can overcome your pattern of overeating with healthy eating and regular exercise. In my book Mind Over Body: The Key To Lasting Weight Loss Is All In Your Head! I outlined the four steps to go from Knowing to actually Doing and Being Fit. I also believe that although the physical aspect of losing weight is important, one could not sustain a healthy and fit lifestyle without a holistic and healthy balance of the three expressions of life, mind, body and spirit. Call 520-360-9214 or schedule a coaching session with me email today to get started on a program that will truly change your life.

This article or post is not intended to provide individual advice which should be obtained directly from your health care professional.

Should I Eat After of Before a Workout?

Never sit down to a full meal immediately before or after a workout. That doesn't mean you should eat nothing, just make it light. You don't want a lot of food in your stomach when you are trying to work out. Afterwards, you want to give your body ample time to recover before you consume a full meal. If you are trying to digest a big meal, both your stomach and muscles will be fighting for blood supply. The end result is that your heart will be working twice as hard to send nutrients to the muscles and the stomach. If you eat too heavily before, you experience the unpleasant sensation of indigestion or may end up sick. You are better off training on a somewhat empty stomach. Try a piece of fruit or half a bagel for energy. Remember, it isn't what you ate an hour before that sustains your energy level. It's what and how you have been eating or drinking the previous few days.

This article or post is not intended to provide individual advice which should be obtained directly from your health care professional.

Holiday Pounds Loom on the Horizon

It's here-just look at the seasonal shelves in your favorite store. Retailers refer to this time as the holiday season, but I like to be more accurate.

Weight Gain season starts now and runs straight through New Year's.

The next two months will bring ample opportunity for you to indulge, to enjoy and to expand your waistline. Of course the choice is yours.

Why do I bring this up now and not mid way through December? Quite frankly now is the time for you to plan for the weeks ahead. Once the whirlwind of holiday activities and obligations begins, you'll be too caught up to put a plan into action.

So in this moment of clarity, this calm before the storm, let's outline a plan that will save you from unwanted holiday pounds.

1) Put Your Feet to the Fire: Exercise is the first thing to go when people get busy, and the holiday season is notorious for deserted gyms. This year do something drastic-obligate yourself to exercise. Promising to yourself isn't enough; you need to promise to others so that you won't drop the ball.

• Commit to working with a fitness expert – the perfect solution for consistent, challenging and effective workouts. You'll get the attention and assistance that you need to power through the holidays in better shape than ever – talk about motivating!
• Join a class – we've determined that you simply won't be as effective on your own during the busy holiday season, so joining a class would lend accountability. Stick with something challenging that gets your heart rate elevated and incorporates strength training.
• Find a serious exercise buddy – some friends can be the biggest help while others end up pulling you down. When looking for exercise buddies choose carefully and consider the following questions:
  - Do they share your fitness goals?
  - Are they typically encouraging?
  - Do they stick with things?
  - Are you at the same fitness level?
• Get your spouse involved – what a great way to spend more time together during this busy season, and you'll be able to support each other in your shared quest for fitness. Decide on an exercise activity that you can both enjoy and set a schedule for your workout dates.

2) Cut the Fat: I mean this literally. I'm not going to imply that you shouldn't indulge in any seasonal treats, but think moderation. So often the holidays are used as an excuse to eat until the point of being uncomfortable – would you really miss that bloated feeling? Decide on a few fattening treats to cut out this year.

• Do you really need to bring sweets for everyone in the office, especially since you know that you will end up with the leftovers? How about a fruit basket or flower arrangement?
• At holiday parties load your plate first with greens, vegetables and lean meats before breads and heavier foods. Also drink water with your meal and keep alcoholic beverages to a minimum.
• Watch what you drink, most beverages are filled to the brim with calories. Hot drinks from Starbucks, cocktails at parties and eggnog around a crackling fire-all very enjoyable and all filled with empty calories.
• At no other time in the year are we faced with so many sweets. To avoid being a Scrooge, but without adding pounds to your frame, try the one treat rule. Each time you're in a social situation that involves sweets just eat one, and enjoy your treat slowly.

If you truly want to enjoy the coming festivities without dealing with added pounds it is all in your hands. The key is your mindset.

Most people approach the holidays with the mindset that says ‘I deserve to indulge and I shouldn't have to exercise since it's the holidays.' This is fine if you don't mind entering 2011 a few pounds heavier, a little less healthy, and with lower energy than ever before.

I believe that you deserve better. I believe that you should enter 2011 in better shape than you are today, healthier than you've been in a long time, and with more energy that you thought possible.

I'm always available to help – call + 1- 520-360-9214 or schedule a fitness coaching session.

This article or post is not intended to provide individual advice which should be obtained directly from your health care professional.

Don’t Believe Lies!

Repetition does not transform a lie into a truth.

That bit of wisdom came from Franklin D. Roosevelt during a radio address in 1939, and though he wasn't talking about fitness, it certainly applies to the following fat loss myths.

Myth #1: Eating Late at Night Makes You Fat

The Facts: Your body doesn't have an internal timer that causes late night eats to be stored directly as fat. Weight gain happens when you eat too much and exercise too little - you could eat too much in the morning, the afternoon, or late at night and it would all result in weight gain.

• Your Solution: Consider how many calories you eat and burn each day, rather than when you eat.

Myth #2: Snacking Promotes Weight Gain

The Facts: Eating snacks throughout the day is actually a great way to keep your metabolism up and to avoid overeating at meals. However, if you snack on junk food then be prepared to pack on pounds.

• Your Solution: When it comes to snacking it's all about what you snack on.

Myth #3: You Can Lose Fat Without Exercise

The Facts: Exercise and healthy eating go hand-in-hand when it comes to permanent fat loss. Your body needs exercise just as it needs to be fed a diet filled with fresh produce, whole grains and lean protein.

• Your Solution: Accept exercise as a part of your daily lifestyle.

Myth #4: Fat Free Means 'All-You-Can-Eat'

The Facts: It's time to close your eyes and mentally erase everything that the 90's taught about fat-free dieting. Fat-free foods are not the equivalent of flavored air – they contain plenty of calories and often lots of sugar.

• Your Solution: Be mindful of calories when eating fat-free foods.

Myth #5: Eat as Little as Possible for Maximum Fat Loss

The Facts: Eating too little causes your metabolism to shut down and puts your body into starvation mode, and prone to store fat rather than burn it.

• Your Solution: When it comes to fat loss think burn rather than starve.

Myth #6: Diet Pills Work for Fat Loss

The Facts: The only thing that diet pills are capable of burning is the extra cash in your wallet. Billions of diet pills are sold every year – all to no avail.

• Your Solution: Healthy eating and exercise can never be replaced by a pill.

Myth #7: You Should Never Eat Fast Food

The Facts: It's all about what you order. Fried, processed and salty foods will cause weight gain - don't order them. Lean meat, salad, vegetables and beans, on the other hand, are available at many fast food chains - order these instead.

• Your Solution: When eating fast food skip the fried items, stick with lean meats and salads.

Trying to lose weight is often a frustrating experience. In a world filled with quick fixes, lasting weight loss is not something that happens overnight. Remember that it took time to gain the weight, so it will also take some time to lose it.

Permanent weight loss happens as a result of a proper exercise and diet plan - my expertise.

This article or post is not intended to provide individual advice which should be obtained directly from your health care professional.

www.AvtarWellness.com

What Is The Best Aerobic Exercise For Beginners?

There is no best for everyone. Fitness is very individualistic. While some exercises might burn more calories. It is most important to choose one that you enjoy. I usually suggest some form of walking or stationary recumbent bicycling to start. Even if you enjoy the activity, it must be something you are capable of handling. For example, you may love to walk, but if you have a knee problem, this won't be your best choice of aerobic exercise. Talk it over with a professional to find the activity that is enjoyable and safe.

Should I Do Cardio Before or After I lift Weight?

Aerobic activity should always be performed after weight training. There are three reasons. The first is that weight training will empty your sugar tanks (glycogen or stored carbohydrates) so you can immediately go to your fat reserves when you begin your aerobic activity. Short bursts of energy, such as resistance training, burn glycogen most efficiently while long endurance activities burn fat. If weight lifting has depleted your glycogen stores, then more fat will be burned during the aerobic portion. The second reason you want to lift first is so you are at full strength. You need the energy to lift enough weight, enough times for maximum strength gains.

This article or post is not intended to provide individual advice which should be obtained directly from your health care professional.

www.AvtarWellness.com

Always Be Ready To Workout

As a professional athlete, competing and working out is always in the forefront of your mind. The rest of us have 28 million other things to think about, which means that we need to make exercising as convenient as possible. I joined a gym close to home, and being able to drive, run or bike there has proven effective in keeping me on a consistent schedule, regardless of the weather. For added motivation, I always keep a clean set of workout clothes in my car so I can head to the gym or the local park on a whim. (After all, if you don't go home first, you won't find excuses to stay home.) I also keep a stash of fitness gadgets in my closet, including a medicine ball, workout bands and a stability ball. These let me exercise my entire body and, because they're so different from what I usually do at the gym, I generally look forward to using them again. Plus, most of these items travel well, which allows me to work out when I'm on the road.

Because the issues of time and travels were  big concerns for many of my clients, I had the opportunity to create a perfect, mind, body and spirit workout called the TotalBodyWork when I was the Fitness Director at Miraval Resort. The 45 minutes workout includes, power meditation, Kundalini yoga exercises, upper and lower body exercises, fun cardio-kicks, full body stretches and relaxation technique, all in one workout DVD you can perform in the comfort of your own home. What’s more, the entire DVD is filmed outdoor at the fabulous and famous Spa/Resort, Miraval Tucson. All you need is a medicine ball (between 4 to 10 lbs), a yoga mat, a Bodybar (anywhere between 2 to 8 lbs if you are a female and 6 to 15 lbs if you are a male), a pair of handweights (between 1 to 5 lbs if you are a female and 7 to 12 lbs if you are a male).  The workout is very effective and will leave you totally rejuvenated in body, mind and spirit.

You can purchase a copy of the TotalBodyWork by clicking here.

This article or post is not intended to provide individual advice which should be obtained directly from your health care professional.

Make An Appointment With Your Body

It's easy to put your body first when it's the source of your income. Still, as soon as I finished my training session, I started filling my calendar with private clients sessions. No wonder that at the end of most workdays, I was either too zonked or too preoccupied to go to the gym. So on Sunday nights, I began checking my calendar to determine my business and social obligations for the week, then penned in when I planned to work out each day, literally making appointments with my body to exercise. And just like I faithfully stuck to the rest of my schedule, I never once canceled a workout.

This article or post is not intended to provide individual advice which should be obtained directly from your health care professional.